Weight Watchers - Day # 40 Menu

Point Total for the Day: 24 TotalFlex Points (for weekly use): 35 Menu: Quaker Low Sugar Oatmeal; Maple & Brown Sugar - 2 points Pillsbury Halloween Cinnamon Roll (2) - 6 points Lean Cuisine Three Cheese Stuffed Rigatoni - 4 points KFC Biscuit - 5 points KFC Drumstick - 3 points KFC Macaroni & Cheese - 4 points KFC Mashed Potatoes & Gravy - 3 points 2 Homemade Chocolate Chip Cookies - 3 points Beverages: Coffee black w/Sweet-n-Low - 0 points Arizona Diet Green Tea - 0 point Water - 0 points Exercise: None Total Points Used: 30 points / out of 24 Flex Points Used/Left: 6 Used / 29 Left

Chicken and Cashews in Lettuce Cups

3 tablespoons low-sodium soy sauce 3 tablespoons honey 2 tablespoons canola oil 1 1/2 pounds boneless, skinless chicken breasts, cut into 3/4-inch pieces Pepper 2 cloves garlic, finely chopped 1 tablespoon grated ginger 1 bunch scallions, trimmed and sliced 1 8-ounce can sliced water chestnuts, drained 1/4 cup roasted unsalted cashews 1 small head Boston or Bibb lettuce, leaves separated Combine the soy sauce and honey in a small bowl; set aside. Heat the oil in a large skillet over medium-high heat. Season the chicken with 1/2 teaspoon pepper and cook, stirring occasionally, until it begins to brown, about 3 minutes. Lower heat to medium and stir in the garlic and ginger. Add the scallions and cook for 1 minute. Stir in the water chestnuts and half the soy sauce mixture and continue to cook until the chicken is cooked through, about 4 minutes. Remove from heat and sprinkle with the cashews. Divide the lettuce leaves among individual plates and spoon the chicken over the top. Serve with the remaining soy sauce mixture for drizzling. Substitution: In place of the chicken, try steak, pork, or shrimp in this zesty update of the Chinese-restaurant classic. Yield: Makes 4 servings NUTRITION PER SERVING CALORIES 379(38% from fat); FAT 14g (sat 2g); CHOLESTEROL 94mg; CARBOHYDRATE 25g; SODIUM 385mg; PROTEIN 38g; FIBER 2g; SUGAR 15g Recipe courtesy of Real Simple

Weight Watchers - Day # 39 Menu

Point Total for the Day: 24 TotalFlex Points (for weekly use): 35 Menu: 1/2 Cup Egg Beaters - 1 point 1 slice of wheat toast - 1 point String Cheese - 1 point 1 Serving Roasted Turkey Breast Slices - 1 point Sugar Free Jell-O - 0 points Lean Cuisine Chicken Fried Rice - 6 points Grilled Chicken Breast - 3 points Carrots - 1 point Weight Watchers Chocolate Chip Cookie - 1 point Weight Watchers Berries 'n Cream Yogurt - 1 point Fiber One Toaster Pastries (2) - 6 points Beverages: Coffee black w/Sweet-n-Low - 0 points Arizona Diet Green Tea - 0 points Water - 0 point Sugar Free Rock Star Enegry Drink - 0 points V8 - 1 point Exercise: None Total Points Used: 23 points / out of 24 Flex Points Used/Left: 0 Used / 35 Left

Weight Watchers - Day # 38 Menu

Point Total for the Day: 24 TotalFlex Points (for weekly use): 35 Menu: Vegetable Quiche - 8 points 1 Serving Roasted Turkey Breast Slices - 1 point String Cheese - 1 point 1 Slice of Cake - 7 points Sugar Free Jell-O - 0 points Progresso Light Vegetable & Noodle - 0 points Fiber One Oats & Caramel Bar - 2 points Smart Ones English Muffin Sandwich Beverages: Coffee black w/Sweet-n-Low - 0 points Diet Green Tea - 0 points V8 - 1 point Exercise: None Total Points Used: 23.5 points / out of 24 Flex Points Used/Left: 0 Used / 35 Left

Weight Watchers - Day # 37 Menu

Point Total for the Day: 24 TotalFlex Points (for weekly use): 35 Menu: Quaker Low Sugar Oatmeal; Cinnamon & Spice - 2 points Weight Watchers Berries 'n Cream Yogurt - 1 point 1 Serving of Oscar Mayer Roasted Turkey Breast - 1 point Weight Watchers String Cheese - 1 point Lean Cuisine Shrimp Alfredo - 5 points Dippin' Stix Apples & Yogurt Fruit Dip - 2 points Sugar Free Jell-O - 0 points Campbell's Select Harvest Light Italian Vegetable Soup - 0 points 2 slices of Wheat Toast w/ICBINB Spray - 2.5 points Weight Watchers Mint Chocolate Chip Sundae - 3 points Fiber One Toaster Pastries - 4 points Weight Watchers Yogurt - 1 point Beverages: Coffee black w/Sweet-n-Low - 0 points Iced Tea - 0 points Arizona Diet Green Tea - 0 points Water - 0 points V8 - 1 point Exercise: None Total Points Used: 23.5 points / out of 24 Flex Points Used/Left: 0 Used / 35 Left

Keep Your Motivation Going Strong

Maintaining motivation can be tough. Try these 10 steps to help keep you on course through hard times. When starting a new project, most of us vow to keep our enthusiasm full throttle, with the goal of seeing our project through to the end. Indeed, desire and motivation are a dynamite duo. The former gets us going, the latter keeps us on track. Yet after the initial excitement, motivation sometimes loses steam. This is especially true when difficult times throw you off track or roadblocks appear. Motivational speaker Jeff Keller agrees that maintaining staying power can be tough. "No matter what the task, there's usually some obstacle or temptation to keep us from our goal," says Keller. "That's why it's so important to stay positive." Top 10 Attitude Enhancers Keep your mind focused on your goals. Here's how: 1. Celebrate the here and now. As long as you're committed to your plan today, you're succeeding because you're taking charge of your life. Focusing on goals that are far in the future can sap motivation. 2. Change your language. Keller suggests scratching negative phrases from your vocabulary. Instead of saying "No," "I can't" or "I'll try," substitute the positive. Say: "Yes!" "I can" and "I will." 3. Create visual inspiration. Find a photo of yourself before you started your weight-loss plan. Tack it on the refrigerator, a bedroom or bathroom mirror or inside the food cupboard. As you reach new goals, take new pictures, visually marking your progress. 4. Weigh in. Weigh in at your weekly meeting, and keep a chart of the results. Look at your overall progress and visualize that chart whenever you're tempted by less-than-healthy choices. 5. Partner up. Exercising with friends is always more enjoyable. Schedule days to meet with your partner, and if one of you tries to bow out, act as the other's conscience. Find someone to work out with on Weight Watchers Fitness Challenge board. 6. Steer clear of sabotage. Avoid people who put you down for trying to lose weight, or who encourage you to eat too much. Often these folks feel threatened by your weight loss. 7. Set mini goals. Start with aiming to lose 10 percent of your body weight. "By setting realistic goals, you're more likely to reach them, feel successful and move on from there," says Keller. 8. Reward yourself. When you've reached a goal (and remember to keep them small), you deserve a treat. Buy new clothes, a book or CD, or take yourself to a movie or sporting event. 9. Keep reminders in plain sight. Treadmills, bicycles, weights, even sneakers and exercise outfits should be left where you can see them. Don't store your exercise gear under the bed or in the basement. That will only hide the fact that you need to exercise. 10. Read success stories. Motivation often comes from reading about the way others have found success. Just think: "One day the story is going to be mine!" Article courtesy of Weight Watchers

Weight Watchers - Day # 36 Menu

Point Total for the Day: 24 TotalFlex Points (for weekly use): 35 Menu: 2 slices of Wheat Toast w/ICBINB Spray - 2.5 points Lean Cuisine Butternut Squash Ravioli - 7 points Weight Watchers Chocolate Chip Cookie - 1 point Weight Watchers Cherry Cheesecake Yogurt - 1 point Rib-Eye Steak (3 oz.) - 5 points Green Beans - 0 points Slice of birthday cake - 7 points Beverages: Coffee black w/Sweet-n-Low - 0 points Iced Tea - 0 points Exercise: None Total Points Used: 23.5 points / out of 24 Flex Points Used/Left: 0 Used / 35 Left

It's still October.....

Which means it's still breast cancer awareness month! So yeah, where is this going exactly? I've been following Weight Watchers for a while now and because of my new healthy lifestyle, I eat Lean Cuisine meals fairly often. They are easy to prepare, usually pretty tasty and shockingly enough provide quite the variety in your menu to not get bored. At least for me anyway. Today I pulled one of my frozen meals out of the freezer to eat for lunch and while it was cooking in the microwave, I turned the carton over to the backside to see how many points it was. And I noticed a special offer for 'fashionable lunch bags' there instead. If you purchase one of these bags for $9.95, Lean Cuisine will donate $5 to the Susan G. Komen for the Cure. Check out Carry on the Cause, and order yourself a new lunch bag!

It's Weigh In Day

Okay, so first of all my birthday was yesterday, and as evident by my menu, I went over my points for the day, but I'm not dwelling on it. It was my birthday! I knew this morning when I stepped on the scale that today's weigh in wasn't going to be impressive, but you take what you can, right? Last week I weighed 174.4 pounds and today? I weighed 174.6 pounds. I gained just a teeny weeny bit, but it'll be history before next weigh in. No doubt about it. And also? I need to re-commit myself to working out! I didn't do any exercise last week AT ALL. And that's just pathetic. That will change this week too - promise!

Till next week!

Chili-Rubbed Salmon

1 1/2 tablespoons chili powder 1/2 teaspoon dried oregano 1/4 teaspoon kosher salt 1 1/2 pounds skinless salmon fillet (4 pieces), 4 skinless, boneless chicken-breast halves, or 2 pork tenderloins, halved (1 1/2 to 2 pounds total) 1 tablespoon olive oil In a bowl, combine the chili powder, oregano, and salt. Pat the spices on the fish or meat. Heat the oil in a large nonstick skillet over medium heat. Cook 5 minutes per side for the salmon, 8 to 10 minutes per side for the chicken, or 15 minutes per side for the pork. (Reduce the heat if the spices begin to turn black.) Divide the fish or meat among 4 plates. Yield: 4 servings NUTRITION PER SERVING CALORIES 351(57% from fat); FAT 22g (sat 4g); CHOLESTEROL 100mg; CALCIUM 32mg; CARBOHYDRATE 2g; SODIUM 274mg; PROTEIN 34mg; FIBER 1g; IRON 1mg Recipe courtesy of Real Simple

Weight Watchers - Day # 35 Menu

Point Total for the Day: 24 TotalFlex Points (for weekly use): 35 Menu: The Egg & I; 1 slice of cooked ham - 2 points The Egg & I; 2 large fried eggs - 5 points The Eggs & I; Whole Grain Pancake - 5 points 3 oz. Rib-Eye steak - 5 points Green Beans - 0 points 1 large Sweet Potato - 3 points Weight Watchers Mint Chocolate Chip Ice Cream - 2 points Slice of Birthday Cake - 7 points Fiber One Oats & Peanut Butter Bar - 2 points Beverages: Coffee black w/Sweet-n-Low - 0 points Iced Tea - 0 points Water - 0 points Exercise: None Total Points Used: 31 points / out of 24 Flex Points Used/Left: 7 Used / 28 Left

Weight Watchers - Day # 34 Menu

Point Total for the Day: 24 TotalFlex Points (for weekly use): 35 Menu: Burger King Veggie Whopper; plain - 7 points 2 Taco Bell Ranchero Chicken Soft Taco's - 6.5 points Fiber One Oats & Peanut Butter Bar - 2 points Fiber One Toaster Pastries - 4 points Weight Watchers Cherry Cheesecake Yogurt - 1 point Beverages: Coffee black w/Sweet-n-Low - 0 points Iced Tea - 0 points Water - 0 points Exercise: None Total Points Used: 20.5 points / out of 24 Flex Points Used/Left: 0 Used / 35 Left

Weight Watchers - Day # 33 Menu

Point Total for the Day: 24 TotalFlex Points (for weekly use): 35 Menu: Weight Watchers Smart Ones English Muffin Sandwich - 4 points Weight Watchers White Chocolate Raspberry Yogurt - 1 point Egg Drop Soup - 1 point Crab Rangoon - 4 points Steamed Chicken Dumplings - 4 points Beef and Broccoli - 4 points Small Wendy's Chili - 4 points Weight Watchers Amaretto Cheesecake Yogurt - 1 point Beverages: Coffee black w/Sweet-n-Low - 0 points Iced Tea - 0 points Water - 0 points Exercise: None Total Points Used: 23 points / out of 24 Flex Points Used/Left: 0 Used / 35 Left

How to Make Exercise a Habit

For many, exercise is perpetually a low priority, something you only do for a few days at time, here and there. Many people also believe that exercise requires a large daily time commitment, or that it has to be physically difficult and demanding. But the truth is that even small amounts of light activity can make a big difference in your weight-loss efforts. For many, exercise is perpetually a low priority, something you only do for a few days at time, here and there. Many people also believe that exercise requires a large daily time commitment, or that it has to be physically difficult and demanding. But the truth is that even small amounts of light activity can make a big difference in your weight loss. Forget the myths. First of all, these common misconceptions about exercise may be what's holding you back: Myth # 1: Exercise is never fun. Not only can exercise be fun (Do you hate playing catch with your kids? Hiking through the woods?), it can help fill gaps in your life. For example, "if you're around people all day long, you can choose an exercise that allows you some alone time," says Robyn Stuhr, exercise physiologist and executive vice president of the American Council on Exercise. If you sit in front of a computer, exercise can be a social thing for you. If you never see your spouse, exercise together. If you find something that works for you on a personal level, that will make exercise more fun. Plus, you'll be more likely to do it if you look forward to it. Myth # 2: Exercise is a major disruption. "The bottom line is that exercise, unlike diet, is something you have to make yourself do," says Stuhr. "Everybody has to eat every day, but you have to purposely set aside time to work out. And it's very easy to let other things get in the way." But there's a bonus to working out that you won't notice until you do it. When you exercise, you get more energy. And when you stop (like many yo-yoers do), your energy level starts to drop, so it's even harder to jump back in. Sticking with it helps, even if that causes scheduling problems in the short term. Make it a habit Making anything a habit—from exercise to eating right—is a matter of having enough "want power," says Palma Posillico, vice president of training and development for Weight Watchers International. "Life gets in the way, so unless you do something proactively, it's very easy to make excuses." One strategy for acquiring a new habit is to imagine the benefits of that habit. In the case of exercise, picture yourself in great shape. This will help inspire you. Here are some other tricks for making exercise a habit: Start slowly. An hour-long high-intensity aerobics class on your first day will only discourage you, maybe hurt you, and send you back to square one. Find an exercise buddy. A workout partner can be immeasurably helpful, because you have a responsibility to your friend not to talk yourself out of exercising. Try to choose a buddy who's in about the same shape as you. Pick an exercise you like. Then commit to trying it consistently for at least three weeks. If you still think you hate it after that amount of time, give yourself permission to say, okay, this isn't working. Then pick something different and repeat. Weight Watchers provides strategies on how to fit exercise into your routine, and create an exercise plan you'll enjoy. Learn more about our approach. From Weight Watchers

Weight Watchers - Day # 32 Menu

Point Total for the Day: 24 TotalFlex Points (for weekly use): 35 Menu: Quaker Low Sugar Oatmeal; Maple & Brown Sugar - 2 points Weight Watchers String Cheese - 1 point 1 Serving (3 slices) Oscar Mayer Roasted Turkey Breast - 1 point Lean Cuisine Three Cheese Stuffed Rigatoni - 4 points Sugar Free Jell-O - 0 points Weight Watchers Cherry Cheesecake Yogurt - 1 point Lean Cuisine Asian Style Pot Stickers - 5 points Weight Watchers Chocolate Mousse Dessert - 3 points Fiber One Toaster Pastries - 4 points Beverages: Coffee black w/Sweet-n-Low - 0 points Arizona Diet Green Tea - 0 points Water - 0 points V8 - 1 point Exercise: None Total Points Used: 22 points / out of 24 Flex Points Used/Left: 0 Used / 35 Left

Spaghetti, Artichoke and Zucchini Frittata

POINTS® Value: 4 Servings: 6 Preparation Time: 20 min Cooking Time: 21 min Level of Difficulty: Moderate Frittatas are a wonderful way to use up small bits of leftovers. Cooked grains, roasted vegetables and shrimp — even a few beans — make great frittata ingredients. Ingredients 5 large egg(s) 1/2 tsp table salt 1/4 tsp black pepper 1 3/4 cup(s) cooked whole-wheat spaghetti, made fresh or leftover 14 oz canned artichoke hearts, without oil, drained, cut into wedges 3/4 cup(s) shredded fat-free mozzarella cheese 1/3 cup(s) parsley, fresh, chopped 1 tbsp olive oil, divided 1 medium onion(s), chopped 1 medium zucchini, shredded 2 tsp minced garlic 14 1/2 oz canned tomato sauce, Italian-style Instructions Place oven rack in top position in oven. Preheat oven to 375°F. In a medium bowl, beat together eggs, salt and pepper. Stir in spaghetti, artichoke hearts, cheese and parsley; set aside. Heat 1 teaspoon of oil in a large nonstick skillet with an ovenproof handle over medium-high heat. Add onion and sauté until lightly browned, about 3 minutes. Add zucchini and sauté until vegetables are tender, about 3 minutes more. Stir in garlic; cook 30 seconds until fragrant. Spoon vegetable mixture into bowl with egg mixture; carefully wipe skillet clean with a paper towel. Heat remaining 2 teaspoons of oil in skillet; swirl to coat pan. Add egg-vegetable mixture; cover and cook over low heat, without stirring, until bottom is lightly browned, about 3 to 5 minutes. Transfer skillet to oven and bake until frittata is completely set in center, about 5minutes. Meanwhile, heat sauce in microwave or in a small saucepan over low heat. Loosen edges of frittata with a spatula and then invert frittata onto a serving platter. Cut into 6 wedges; serve drizzled with warmed sauce. Yields 1 slice of frittata and about 1/4 cup of sauce per serving. Recipe courtesy of Weight Watchers

Weight Watchers - Day # 31 Menu

Point Total for the Day: 24 TotalFlex Points (for weekly use): 35 Menu: Quaker Low Sugar Instant Oatmeal, Maple & Brown Sugar - 2 points 1 Crepe - 2 points 1 Serving (3 Slices) Oscar Mayer Roasted Turkey Breast - 1 point String Cheese - 1 point Fiber One Oats & Strawberry w/Almonds bar - 2 point Campbell's Select Harvest Light Maryland Crab Soup - 1 point Dippin' Stix Sliced Apples & Caramel - 2 points Lean Cuisine Gourmet Mushroom Pizza - 7 points Weight Watchers Peanut Butter Cup Sundae - 3 points Weight Watchers Chocolate Chip Cookie - 1 point Beverages: Coffee / black with sweet-n-low sweetener - 0 points Water - 0 points V8 - 1 point Crystal Light Wild Strawberry Energy - 0 points Diet Green Tea - 0 points Arizona Diet Green Tea - 0 points Exercise: None Total Points Used: 23 points / out of 24 Flex Points Used/Left: 0 Used / 35 Left

Weight Watchers - Day # 30 Menu

Point Total for the Day: 24 TotalFlex Points (for weekly use): 35 Menu: Quaker Low Sugar Instant Oatmeal, Apples & Cinnamon - 2 points String Cheese - 1 point 1 Serving (3 slices) Oscar Mayer Roasted Chicken Breast - 1 point Lean Cuisine Cheese Lasagna w/Chicken Scalopini - 6 points Fiber One Oats & Caramel Bar - 2 points Sugar Free Jell-O - 0 points Wax Beans - 0 points Green Beans - 0 points Lean Pork Chop - 3 points Fiber One Toaster Pastries - 4 points Weight Watchers Amaretto Cheesecake Yogurt - 1 point Beverages: Coffee / black with sweet-n-low sweetener - 0 points Water - 0 points V8 - 1 point Arizona Diet Green Tea - 0 points Flavored Water, Wild Cherry - 0 points Exercise: None Total Points Used: 21 points / out of 24 Flex Points Used/Left: 0 Used / 35 Left

Weight Watchers - Day # 29 Menu

Point Total for the Day: 24 TotalFlex Points (for weekly use): 35 Menu: Quaker Low Sugar Instant Oatmeal, Cinnamon & Spice - 2 points Lean Cuisine Chicken Tuscan Panini - 6 points 1 Serving of Oven Baked Mini Pretzels - 2 points Weight Watchers Chocolate Chip Cookie - 1 point Weight Watchers Berries 'n Cream Yogurt - 1 point Grilled Chicken Breast - 3 points Green Giant Healthy Weight Veggies - 2 points Weight Watchers Peanut Butter Cup Sundae - 3 points Beverages: Coffee / black with sweet-n-low sweetener - 0 points Diet Green Tea - 0 points Key Lime Sparkling Water - 0 points Exercise: None Total Points Used: 20 points / out of 24 Flex Points Used/Left: 0 Used / 35 Left

1.4 LBS

That's what I lost this past week. Go me.

Weight Watchers - Day # 28 Menu

Point Total for the Day: 24 TotalFlex Points (for weekly use): 35 Menu: Quaker Low Sugar Instant Oatmeail, Apples & Cinnamon - 2 points Lean Cuisine Sesame Chicken - 7 points Carrots - 0 points Green Beans - 0 points Chicken Tenders, Grilled - 4 points 2 Chocolate Cookies w/cream filling - 3.5 points 1 Fiber One Cinnamon & Brown Sugar Toaster Pastry - 2 points Weight Watchers Amaretto Cheesecake Yogurt - 1 point Weight Watchers String Cheese - 1 point 3 Slices (1 serving) Oscar Mayer Roasted Chicken Breast - 1 point Beverages: Coffee / black with sweet-n-low sweetener - 0 points Iced Tea - 0 points Crystal Light Energy Wild Strawberry - 0 points Arizona Diet Green Tea - 0 points Exercise: None Total Points Used: 21.5 points / out of 24 Flex Points Used/Left: 0 Used / 35 Left

Defeating the Midnight Munchies

Article By: Darren Taffinder Weight Watchers You planned all your meals and tracked every second of the day. You're on the home straight — but what's this? It's late at night and you're in the throes of a snack attack! Here's how to deal. The problem Help, it’s midnight, I can’t sleep and I just want to snack. How can I stop the nighttime munchies? The solution Remember when you were a kid at bedtime, and you were afraid that as soon as the lights went off the monster lurking in the back of your closet was going to come out and get you? Now that you're an adult, you know that nighttime monsters don't really exist. Or do they? Nighttime munchies are a scourge that has affected every dieter at one time or another — knowing how to successfully deal with late-night cravings is one of the keys to effective weight loss. No matter how good you have been during the day, something hits you at night, usually around 10 o’clock, and you must eat, NOW. What are some strategies you can use to control your late-night snacking urges? Milton Stokes, a registered dietician and a spokesperson for the American Dietetic Association, has some helpful tips. Surprisingly, he says, the best way to help avoid the nighttime munchies is to make sure you eat breakfast and lunch. "Establish regular meal times and patterns," says Stokes. "Erratic schedules and skipping meals, especially breakfast, set you up to overeat later in the day. I liken breakfast to fuel for a car. While we are able to run without proper fuel for a while, at a certain point each of us would 'crash' and start scarfing down any food within sight. That's when nighttime snacking comes in." It's also important to understand the difference between true, physical hunger and emotional hunger or boredom. The urge to late-night snack usually comes from the latter and not the former. "If you aren't physically hungry, then you may need to explore simple deterrents to eating," Stokes suggests. "One of the best is brushing your teeth and using a strong mouthwash. That will make anything you eat afterward taste bad. You can also go on a short walk, call a friend, answer email, organize your desk or just sit alone quietly for 10 minutes. Usually if you wait a few minutes, this desire to eat may subside. Lastly, you may just be thirsty. Thirst is easily confused with hunger. Have a sugar-free beverage and call it a night.” However, if you are actually physically hungry, you should eat. "Depriving yourself of food when you’re truly hungry can lead to binge eating later on," Stokes warns, "which is much, much worse than simply having a nighttime bowl of cereal." Stokes also recommends a rice cake with a little cashew butter on it or a small apple with a slice of low-fat cheese or a cup of yogurt or even a handful of mixed nuts. (Just don't eat the whole jar.) If, after all this, you just can't stop the night munching and you're waking up in the middle of the night and snacking, you might be suffering from a rare eating disorder called night eating syndrome. Albert Stunkard, MD, professor of psychiatry at the Weight and Eating Disorders Program at the University of Pennsylvania, shed some light on this unusual condition. "Night eating syndrome is characterized by overeating during the evening and waking at least three nights a week to eat," says Stunkard. "The evening overeating has to be at least 25 percent of the daily caloric intake after supper, and there has to be a minimum of three nighttime awakenings during the week. It's important to distinguish these awakenings from binges. The average caloric intake of a nighttime digestion is 280 calories, which is not a binge by any means." If this describes you, then you should consult your physician. Treatments include a form of anti-depressant that works through serotonin, a neural transmitter, and cognitive behavior therapies. Yes, nighttime monsters do exist, but it’s better face them rather than run screaming to the kitchen. Key Points Here are some things you can do to stop the midnight snacking: Make sure you eat a good breakfast and lunch. If you feel like snacking, have a big glass of water first Stay busy — a lot of nighttime eating is sparked by boredom. There are some great novels and films out there. Or, go for a nighttime ramble with the dog. Keep POINTS® value friendly snacks, like low-fat popcorn or rice cakes, handy for those times when you just have to treat yourself. To cure that crunch craving, try baby carrots.

Weight Watchers - Day # 27 Menu

Point Total for the Day: 24 TotalFlex Points (for weekly use): 35 Menu: Weight Watchers Smart Ones Canadian Style Bacon English Muffin Sandwich - 4 points Burger King Veggie Whopper - 7 points Weight Watchers Chocolate Chip Cookie - 1 point 1 Serving Oven Baked Mini Pretzels - 2 points Progresso Light Santa Fe Chicken Soup - 1 point 1 Slice of toasted Wheat Bread w/ICBINB - 1 point 2 servings of oven baked mini pretzels - 4 points Weight Watchers Chocolate Chip Mint Ice Cream - 2 points Beverages: Coffee / black with sweet-n-low sweetener - 0 points Iced Tea - 0 points Flavored Water - 0 points Exercise: None Total Points Used: 22 points / out of 24 Flex Points Used/Left: 0 Used / 35 Left

Weight Watchers - Day # 26 Menu

Point Total for the Day: 24 TotalFlex Points (for weekly use): 35 Menu: 2 Fiber One Chocolate Fudge Toaster Pastries - 4 points McDonalds Snack Wrap - Grilled Chicken w/Honey Mustard - 7 points Weight Watchers String Cheese - 1 point Progresso Light Homestyle Vegetable & Rice Soup - 0 points Lean Cuisine Roasted Garlic Chicken Pizza - 7 points 2 Fiber One Chocolate Fudge Toaster Pastries - 4 points 1 cup of Fat Free Milk - 1 point Beverages: Coffee / black with sweet-n-low sweetener - 0 points Water - 0 points Iced Tea - 0 points Crystal Light Energy Pink Lemonade - 0 points Arizone Diet Green Tea - 0 points Pikes Peak Gold Diet Tea - 0 points Exercise: 30 minutes of brisk walking Total Points Used: 24 points / out of 24 Flex Points Used/Left: 0 Used / 35 Left

Weight Watchers - Day # 25 Menu

Point Total for the Day: 24 TotalFlex Points (for weekly use): 35 Menu: Quaker Low Sugar Instant Oatmeal, Apples & Cinnamon- 2 points String Cheese - 1 point Oscar Mayer Roasted Chicken Breast slices - 1 point Fiber One Strawberry & Oats w/almonds bar - 2 points Lean Cuisine Grilled Chicken w/Teriyaki Glaze - 5 points Sugar Free Jell-O - 0 points Dippin' Stix Sliced Apples & Yogurt Fruit Dip - 2 points Weight Watchers Cherry Cheesecake Yogurt - 1 point Pork Chop - 4 points Peas - 2 points Corn - 1 point Weight Watchers Chocolate Chip Cookie Dough Sundae - 3 points Beverages: Coffee / black with sweet-n-low sweetener - 0 points Water - 0 points Arizone Diet Green Tea - 0 points Exercise: 30 minutes of brisk walking Total Points Used: 24 points / out of 24 Flex Points Used/Left: 0 Used / 35 Left

Secrets of Slim Eaters

People who are able to maintain a healthy weight are obviously doing something right. Maybe they always hit their fruit and veggie goal, or they avoid junk food, or they work out religiously. Or, perhaps they just behave differently around food than heavier people. That's exactly what researchers from Cornell University in Ithaca, New York, found when they observed 213 diners at Chinese buffet restaurants. The study found noticeable differences in the way thin people ate and behaved compared to those who were overweight. In particular, they noticed that slimmer eaters: Browsed before biting. Thinner people scoured the choices before deciding which foods to put on their plates. This is so important--you want to choose foods you really like and that are satisfying--and leave the others off your plate. (If all the foods you like are high-calorie, choose just a few of your absolute favorites.) Chewed longer. People at a healthy weight chewed 15 times per bite compared to 12 times for heavier people. "Increased chewing per bite of food has been shown to be related to a lower body mass index (a ratio of height to weight)," says study author Brian Wansink, Ph.D., author of Mindless Eating. Used a smaller plate. This is an old trick that really works, and this study offers further proof. Next time you're at a buffet or party, switch your dinner and salad plate. Fill the larger plate with low-calorie foods, such as an all-veggie salad (with the dressing on the side) and use the salad plate for more caloric food, like dessert. Forgot about their forks. Heavier people used forks, whereas slender people tended to use chopsticks. It's harder to shovel in a lot of food. Check out The Best Life Diet for more information.

Weight Watchers - Day # 24 Menu

Point Total for the Day: 24 TotalFlex Points (for weekly use): 35 Menu: Quaker Low Sugar Instant Oatmeal, Maple & Brown Sugar - 2 points Lean Cuisine Parmesan Crusted Fish - 6 points Sugar Free Jell-O - 0 points Dippin' Stix Carrots & Lite Ranch Dip - 2 points String Cheese - 1 point Oscar Mayer Roasted Chicken Breast Slices - 1 point Wax Beans - 0 points Asparagus - 0 points Grilled Chicken Breast - 5 points Weight Watchers White Chocolate Cheesecake Yogurt - 1 point 2 Fiber One Chocolate Fudge Toaster Pastries - 4 points Beverages: Coffee / black with sweet-n-low sweetener - 0 points Water - 0 points Arizona Diet Green Tea - 0 points Exercise: 30 minutes of brisk walking Total Points Used: 22 points / out of 24 Flex Points Used/Left: 0 Used / 35 Left

Weight Watchers - Day # 23 Menu

Point Total for the Day: 24 TotalFlex Points (for weekly use): 35 Menu: Quaker Low Sugar Instant Oatmeal, Maple & Brown Sugar - 2 points String Cheese - 1 point Oscar Mayer Roasted Turkey Slices - 1 point Weight Watchers Cherry Cheesecake Yogurt - 1 point Dippin' Stix Sliced Apples & Yogurt Dip - 2 points Lean Cuisine Roasted Garlic Chicken - 4 points Sugar Free Jell-O Cup - 0 points Orville Redenbacher 100 Calorie Popcorn - 2 points Fiber One Strawberry and Oats w/Almonds - 2 points 2 Slices of Wheat bread w/ ICBINB - 2 points Weight Watchers Chocolate Chip Cookie Dough Ice Cream - 3 points Campbells Select Harvest Soup - Vegetable and Pasta - 0 points Beverages: Coffee / black with sweet-n-low sweetener - 0 points Arizon Diet Green Tea - 0 points Water - 0 points Xenergy Pink Lemon Energy Drink - 0 points Exercise: 30 minutes of brisk walking Total Points Used: 20 points / out of 24 Flex Points Used/Left: 0 Used / 35 Left

I almost forgot....

But how could I? As of today I've lost 7.2 pounds on Weight Watchers. Just the ego boost I needed, as I can finally tell that my hard work and dedication to this lifestyle change is finally paying off. Whew. I was beginning to get discouraged! Till next week!

Weight Watchers - Day # 22 Menu

Point Total for the Day: 24 TotalFlex Points (for weekly use): 35 Menu: Weight Watchers Smart Ones Canadian Style Bacon English Muffin - 4 points Weight Watchers Berries 'n Cream Yogurt - 1 point Progresso Light Italian Style Vegetable Soup - 0 points Fiber One Oats & Peanut Butter Bar - 2 points Orville Redenbacher 100 Calorie Popcorn - 2 points Lean Cuisine Chicken Florentine Lasagna - 6 points Dippin' Stix Sliced Apples & Yogurt Dip - 2 points 1 Slice of Wheat bread w/ Peanut Butter - 3.5 points Weight Watchers Chocolate Chip Cookie Dough Ice Cream - 2 points Beverages: Coffee / black with sweet-n-low sweetener - 0 points Iced Tea - 0 points Exercise: 30 Day Shred - Level II Total Points Used: 22.5 points / out of 24 Flex Points Used/Left: 0 Used / 35 Left

Weight Watchers - Day # 21 Menu

Point Total for the Day: 24 TotalFlex Points (for weekly use): 35 Menu: Weight Watchers Smooth & Creamy White Chocolate Cheesecake Yogurt - 1 point 2 slices of wheat toast w/I Can't Believe It's not Butter - 2 points 1/2 Kashi Mediterranean Pizza - 9 points Sugar Free Jell-O cup - 1 point Oscar Mayer Roasted Turkey - 1 point String Cheese - 1 point Turkey Meatloaf - 8 points Carrots - 0 points Green Beans - 0 points Weight Watchers Brownie A'la Mode - 4 points Beverages: Coffee / black with sweet-n-low sweetener - 0 points Fiber One Pink Lemonade - 0 point Arizona Diet Green Tea - 0 point Exercise: None Total Points Used: 27 points / out of 24 Flex Points Used/Left: 3 Used / 32 Left

Butternut Squash-Spinach-Chicken Soup

6 1/4 cups low-sodium vegetable broth 4 skinless boneless chicken breast tenderloins, about 4 ounces each, chopped 2 medium onions, chopped 1/8 teaspoon ground nutmeg 1/4 teaspoon ground cumin 1 jalapeno pepper, seeded and minced 1 1/2 cups diced butternut squash 4 cups chopped fresh spinach 1 cup cooked or low-sodium canned chickpeas, rinsed and drained I . Heat 1/4 cup broth in a large pot. Add chicken, onions, nutmeg, and cumin, and saute until onions begin to soften, about 4 minutes. Stir in jalapeno pepper. 2. Add remaining broth and squash. Bring to a boil, reduce heat, and simmer until chicken is cooked through, about 20 minutes. 3. Stir in the spinach and chickpeas, and simmer for 5 more minutes. Yield: 6 servings 1 serving = 3 points Calories Per Serving: 195 Fat: 1 g Cholesterol: 47 mg Protein: 23 g Carbohydrates: 25 g Dietary Fiber: 5 g Sodium: 47 mg

Weight Watchers - Day # 20 Menu

Point Total for the Day: 24 TotalFlex Points (for weekly use): 35 Menu: Weight Watchers Berries 'n Cream Yogurt - 1 point Weight Watchers Blueberry Muffin - 3 points 3 Slices of Teriyaki Chicken (grilled) - 9.5 points Orville Redenbacher Popcorn - 100 Calorie Pack Kettle Corn - 2 points Fiber One Oats & Strawberry w/Almonds Bar - 2 points Campbells Light Harvest Vegetable Beef & Barley Soup - 1 point Fiber One Strawberry Toaster Pastry - 2 points Quaker Low Sugar Oatmeal Maple & Brown Sugar - 2 points Beverages: Coffee / black with sweet-n-low sweetener - 0 points Arizona Diet Green Tea - 0 points Iced Tea - 0 points Exercise: None Total Points Used: 22.5 points / out of 24 Flex Points Used/Left: 0 Used / 35 Left

Weight Watchers - Day # 19 Menu

Point Total for the Day: 24 TotalFlex Points (for weekly use): 35 Menu: Quaker Instant Oatmeal; Low Sugar, Cinnamon & Spice - 2 points Lean Cuisine Vegetable Eggroll - 6 points 2 TLC Kashi Oatmeal Dark Chocolate Cookies - 4 points Fruit & Nut Granola Bar - 2 points 1/2 Kashi Mediterranean Pizza - 9 points Weight Watchers Berries 'n Cream Yogurt - 1 point Beverages: Coffee / black with sweet-n-low sweetener - 0 points Arizona Diet Green Tea - 0 points Exercise: None Total Points Used: 24 points / out of 24 Flex Points Used/Left: 0 Used / 35 Left

5 Strange But True Health Facts

Some may be hard to believe, but all are true. By Danielle Dowling, Quality Health News Maggots can heal wounds. Yawns are contagious. Laughter can keep the doctor away. Perhaps you've heard some of these before and have seriously doubted their verity. Is it possible, though, that they really are true? Read on for five of the strangest--yet truest--health facts: Drinking too much water can be harmful. A healthy kidney can process anywhere from three-quarters to one liter of water per hour. If you consume more than that, though, you risk a dangerous shift in your electrolyte balance, known as hyponatremia. The excess water in your blood begins to enter your cells, which is harmful to the brain because cells have little or no room to expand. Brain swelling can ensue, leading to seizures, coma, respiratory arrest, and even death. Water intoxication occurs rarely--about 300 cases are reported in the United States each year--but it can be a particular concern to marathon runners (intense physical exertion causes the body to release vasopressin, an antidiuretic hormone that instructs the kidneys to conserve water), children, and those with illnesses that affect electrolyte balance. A hearty laugh a day can keep the doctor away. In 2005, researchers at the University of Maryland School of Medicine reported that after patients in the study were shown segments of a funny film, the inner lining of their blood vessels expanded an average of 22 percent. Such dilation plays an important role in improving cardiovascular health and overall well-being. Maggots and leeches are good for you. For years, maggots and leeches have been used for medicinal purposes. They fell into disfavor with the rise of pharmaceuticals, but in 2004, they became FDA-approved medical "devices." Despite the pharmacological and technological advances that have been made, nothing seems to match the way leeches can promote circulation (especially in the damaged veins of reattached limbs) and the ability maggots possess to remove dead cells from seriously infected wounds. Yawns are contagious. Well, at least 40 to 60 percent of the time. Scientists remain puzzled as to why this phenomenon occurs, though some theorize that it might have originated from a time when we used visual rather than verbal cues to coordinate social behavior. And yawns can be passed not only from human to human but from human to canine as well: A study published in the August issue of Biology Letters showed that when a man yawned in front of a group of dogs, 72 percent of them responded in kind. Men can get breast cancer, too. Although breast cancer in men is 100 times less likely than it is in women, 2008 will bring an estimated 1,990 new cases of male breast cancer in the United States, according to the American Cancer Society. Men and women are derived from the same blueprint, but varying hormones and hormonal levels augment and diminish different body parts. So while a woman will develop breasts, a man will not. Yet he still has the ducts and tissue that she has, and they are subject to cancer, especially if the man has a higher-than-normal estrogen level due to heredity, disease, or environmental exposure.

Weight Watchers - Day # 18 Menu

Point Total for the Day: 24 Total Flex Points (for weekly use): 35 Menu: Quaker Instant Oatmeal; Low Sugar - Apples & Cinnamon - 2 points String Cheese - 1 point Oscar Mayer Roasted Turkey - 1 point Healthy Choice Cajun Style Chicken & Shrimp - 5 points Sugar Free Jell-O cup - 0 points Weight Watchers Amaretto Cheesecake Yogurt - 1 point Orville Redenbacher Popcorn Snack Bag - 2 points Fiber One Oats & Chocolate Bar - 2 points Progresso Light Roasted Chicken & Vegetable Soup - 1 point 2 Tortilla - 0 points Fiber One Strawberry Toaster Pastries - 6 points Beverages: Coffee / black with sweet-n-low sweetener - 0 points V8 - 1 point Water - 0 points Arizona Diet Green Tea - 0 points Crystal Light Energy Wild Strawberry drink - 0 points Exercise: None Total Points Used: 22 points / out of 24 Flex Points Used/Left: 0 Used / 35 Left

Chilled Black Bean Soup

2 med tomatoes, chopped (with juice) 1 med onion 1 med green pepper, cored, seeded & diced 1 small cucumber, peeled & chopped 1 jalapeno pepper, peeled, seeded & chopped 2 cloves garlic, minced 1 tsp dried cilantro 1 tsp ground cumin 1/4 tsp freshly ground black pepper 2 C reduced-sodium tomato juice 1-1/4 C cooked or low-sodium canned black beans, rinsed & drained 1/4 C minced fresh parsley 1. In workbowl or food processor or blender, combine tomatoes, their juice, onion, green pepper, cucumber, jalapeno, garlic, cilantro, cumin and black pepper. Process briefly, until thick & coarse. 2. In a large bowl or soup tureen, combine vegetable mixture, beans and tomato juice. Cover & chill for at least 1 hour. Ladle into soup bowls, and garnish with parsley Nutrition info per 13-oz serving: 141 calories, 7.5g protein, 27.5 carbs; 11g sugar; 1g total fat; 0g saturated fat; 0g mono-unsaturated fat; 0mg cholesterol; 8g dietary fiber; 25mg sodium; 59mg calcium; 3mg iron 1 serving = 1.5 points

Weight Watchers - Day # 17 Menu

Point Total for the Day: 24 Total Flex Points (for weekly use): 35 Menu: Quaker Instant Oatmeal; Low Sugar - Apples & Cinnamon - 2 points Oscar Mayer Roasted Turkey - 1 point String Cheese - 1 point Sugar Free Jell-O - 0 points Fiber One Oats & Chocolate Bar - 2 points Weight Watchers Smart Ones Lemon Herb Chicken Piccata - 4 points Weight Watchers White Chocolate Cheesecake Yogurt - 1 point 3oz. cooked lean boneless pork chop - 3 points Asparagus - 0 points Weight Watchers Brownie A'La Mode - 4 points 2 TLC Kashi Oatmeal Dark Chocolate Cookies - 4 points Beverages: Coffee / black with sweet-n-low sweetener - 0 points Xenergy Drink - 0 points V8 - 1 point Arizona Diet Green Tea - 0 points Water - 0 points Crystal Light Energy Wild Strawberry Mix - 0 points Exercise: None Total Points Used: 23 points / out of 24 Flex Points Used/Left: 0 Used / 35 Left

Weight Watchers - Day # 16 Menu

Point Total for the Day: 24 Total Flex Points (for weekly use): 35 Menu: Quaker Instant Oatmeal; Low Sugar - Maple & Brown Sugar - 2 points Oscar Mayer Roasted Turkey Breast - 1 point Weight Watchers String Cheese - 1 point Campbells Select Harvest Light Vegetable & Pasta Soup - 0 points Sugar Free Jell-O - 0 points Dippin' Stix Sliced Apples & Caramel - 2 points Healthy Choice Chicken & Roasted Red Pepper in Alfredo - 5 points TLC Kashi Oatmeal Dark Chocolate Cookie - 2 points Weight Watchers Blueberry Muffin - 3 points Weight Watchers Berries 'n Cream Yogurt - 1 point Beverages: Coffee / black with sweet-n-low sweetener - 0 points Crystal Light Energy - Wild Strawberry - 0 points Arizona Diet Green Tea - 0 points V8 - 1 point Exercise: None Total Points Used: 18 points / out of 24 Flex Points Used/Left: 0 Used / 35 Left

Vegetarian Rice Casserole

1 tablespoon olive oil 2 onions -- chopped 2 stalks celery -- chopped 1/2 green bell pepper -- seeded and chopped 1 can diced tomatoes (no salt added) -- (14.5 oz) 1/2 cup minced parsley 1 teaspoon dried thyme 1/4 teaspoon freshly ground black pepper 2 1/2 cups cooked brown rice 2 cups cooked wild rice 1 cup shredded reduced-fat cheddar cheese Preheat the oven to 350º. In a large nonstick skillet, heat the oil. Add the onions, celery and bell pepper; cook, stirring as needed, until softened, 5 - 6 minutes. Add the tomatoes, parsley, thyme and black pepper; bring to a boil. Stir in the rices; transfer to a 3-quart casserole. Cover with foil and bake 10 minutes; uncover and sprinkle with the cheese. Bake until the cheese is melted, about 3 minutes longer. No serving size listed, I am guessing it serves 5 NOTES : Per Serving: 235 Calories, 5 g Total Fat, 0 g Saturated Fat, 3 mg Cholesterol, 326 mg Sodium, 38 g Total Carbohydrate, 3 g Dietary Fiber, 10 g Protein, 202 mg Calcium. 1 serving = 5 points

Weight Watchers - Day # 15 Menu

Point Total for the Day: 24 Total Flex Points (for weekly use): 35 Menu: Quaker Instant Oatmeal; Low Sugar - Maple & Brown Sugar - 2 points Weight Watchers Cherry Cheesecake Yogurt - 1 point Lean Cuisine Asian-Style Pot Stickers - 5 points Sugar Free Jell-O Cup - 0 points 1 Serving of Oscar Mayer Roasted Turkey Breast - 1 point 1 Weight Watchers String Cheese - 1 point Lean Cuisine Spinach and Mushroom Pizza - 7 points Weight Watchers Peanut Butter Cup Sundae - 3 points Fiber One Oats & Chocolate Bar - 2 points Beverages: Coffee / black with sweet-n-low sweetener - 0 points Arizona Diet Green Tea - 0 points Key Lime Sparkling Water - 0 points Exercise: 30 Day Shred Total Points Used: 22 points / out of 24 Flex Points Used/Left: 0 Used / 35 Left

Trucking right along.....

Today's my official Weight Watchers weigh in day so here I am. It's been about three weeks now and I'm moving right along with the program. I had a minor set back in regards to working out last week as I seemed to have irritated an old knee injury, so while I haven't been exercising regularly, I have been sticking to the food portion of the plan quite well. Although Saturday was sort of a bad food day for me. By my choice we ate out at a Mexican restaurant and even though I was conscience about my foods that I ate, they quickly soaked up my points for a good portion of the day. Then once we were home and meddling around, I just had the desire to snack, and snack and snack for no reason at all. I used up all my daily points that day and for the first time since being on the plan I dipped into my weekly flex points, but still, I was okay. I had plenty of flex points left over, but I still personally felt defeated. Emotional eating is such a big issue for me, a bad habit for sure! I recovered quickly however and am moving forward. And today I'm going to give exercising another try. Wish me luck!

Introducing organic foods into your diet - one food at a time

I’ve recently taken a vow to eat healthier in an effort to improve my health and my lifestyle and one of the options I looked into was buying organic and of course eating organic too. It wasn’t too long before I realized how expensive it was to exclusively go organic, so I did some research to find out what foods I would benefit from most if purchased organic since those who cannot afford to eat organic 100% should focus on those foods that have the heaviest burden of pesticides, chemicals, additives and hormones. Here are the foods on the list: Milk: Organic dairies cannot feed their cows with grains grown with pesticides. They are also not allowed to use antibiotics or growth hormones like rGBH or rbST. It’s a for sure thing that organic milk is just that – completely organic. Peaches: Typically these dainty fruits are subjected to pesticides quite often. If you cannot find organic peaches, settle for tangerines, oranges, grapefruit and watermelon. They are all safe. Coffee: Check labels and cans for the Fair Trade Certified Organic label as most coffee beans purchased are grown in countries that do not regulate the use of chemicals and pesticides. Buying Fair Trade Certified Organic gives you the reassurance that pesticides and chemicals were not used on the plants and to, it means that prices paid to purchase the coffee was in support of the farm and fairly treated farm workers. The following fruits and vegetables are best when purchased organic – Apples, sweet bell peppers, celery, lettuce, strawberries, grapes, tomatoes, and potatoes. Other safe alternatives if those are not available are: green peas, broccoli, cabbage, radishes, onions, blueberries, kiwi, pineapples, cauliflower, Brussels sprouts, raspberries, eggplant, earthy mushrooms, and asparagus. I plan on trying to shop for these specific items so that I can start eating more organically. It may not be much at the moment, but it’s a start.

Weight Watchers - Day # 14 Menu

Point Total for the Day: 24 Total Flex Points (for weekly use): 35 Menu: Low Sugar Instant Oatmeal, Maple & Brown Sugar - 2 points Progresso Light Chicken Vegetable Rotini Soup - 1 point 1 Roasted Turkey Tortilla Wrap - 1 point Weight Watchers String Cheese - 1 point Weight Watchers Peanut Butter & Chocolate Sundae - 3 points Dippin' Stix Caramel & Apple Slices - 2 points Lean Cuisine Cheese Ravioli - 5 points Slice of wheat bread with Cruncy Peanut Butter - 1.5 points Orville Redenbacher Popcorn; Butter - 2 points 1 Fiber One Toaster Pastries - 3 points Weight Watchers Berries 'n Cream Yogurt - 1 point Beverages: Coffee / black with sweet-n-low sweetener - 0 points Iced Tea - 0 points Key Lime Sparking Water - 0 points Diet Arizona Green Tea - 0 points Exercise: None Total Points Used: 22.5 points / out of 24 Flex Points Used/Left: 6 Used / 29 Left

Fast, Healthy Breakfast: To Go

Fast, Healthy Breakfast: Fruit and Cheese A balanced, easy-to-assemble make-ahead morning meal: Grab an apple, wrap 1 to 2 ounces of Cheddar in plastic, and toss 1/4 cup of fiber- and protein-rich walnuts into a resealable plastic bag.

Fast, Healthy Breakfast: Peanut Butter Waffle Instead of dousing a whole-grain or bran toaster waffle in syrup, cut the sugar and boost the protein and fiber by spreading it with 2 tablespoons of peanut butter. You can also sprinkle on 1 tablespoon of raisins, sesame seeds, or extra peanuts for even more fiber, which helps deliver the meal's nutrients slowly and steadily.

Fast, Healthy Breakfast: Plain Doughnut with Chocolate Milk A plain cake-style doughnut is usually a better choice than a bakery muffin. At Dunkin' Donuts, for instance, an old-fashioned doughnut has 300 calories, while a corn muffin has 510 calories. Add fiber by eating 1/4 cup of almonds or dried fruit. Instead of coffee, try 8 ounces of low-fat chocolate milk.

Fast, Healthy Breakfast: Strawberry Shake In a cocktail shaker, combine a packet of vanilla or strawberry instant-breakfast powder (look for the no-sugar-added kind, such as Carnation) and 1 cup of low-fat strawberry cow's milk or soy milk. (You can also mix this the night before.) If you have time, use a blender to add strawberries or a frozen banana, for extra fiber, and a scoop of protein powder, such as GeniSoy Natural.

Fast, Healthy Breakfast: Morning "Pizza" You could have a slice of last night's pizza in the morning (it's preferable to filling up on sugar or skipping breakfast). Or you could try a more sophisticated spin: Take a slice of crusty bread, spread it with 3 tablespoons of low-fat ricotta, and add tomatoes. Finish with a drizzle of olive oil (about 1 teaspoon) and a little salt and pepper. Broiling is optional.

Fast, Healthy Breakfast: Energy Bars To substitute for a meal, an energy bar should have at least 3 to 5 grams of fiber and 10 grams of protein. Odwalla, Kashi GoLean, and TruSoy are all good options. Because cereal bars rarely have more than 2 grams of protein, kids might be better off adding a stick of Go-Gurt! and a sleeve of peanuts.

Fast, Healthy Breakfast: Egg McMuffin Yes, you read that right. If you must eat fast food in the morning, get an Egg McMuffin at McDonald's. At 300 calories, it's not an outrageous meal. Plus it has a good amount of lean protein from the egg and the Canadian bacon. To trim empty calories, remove the top half of the muffin. For additional fiber, add a fresh orange.

Fast, Healthy Breakfast: Cereal "Sundae" A bowl of fiber-rich bran flakes (about 1 1/2 cups) with 8 ounces of low-fat milk is nearly the perfect breakfast. Make it portable by replacing the milk with lemon or vanilla yogurt and mixing it in a to-go container. Increase the fiber and vitamins by adding 1/4 cup of nuts or fresh or dried fruit, such as chopped pecans or blueberries.

Fast, Healthy Breakfast: Huevos Rancheros Rapidos One of the most portable proteins is a hard-cooked egg, but it has no fiber or carbohydrates. So slice it, then roll it in an 8-inch whole-wheat tortilla with a piece of Canadian bacon or lean ham and, if you like, a 1/2-ounce slice of cheese. Add a tablespoon of salsa for a shot of flavor and a smidgen of vitamin C.

Information courtesy of Real Simple

Weight Watchers - Day # 13 Menu

Point Total for the Day: 24 Total Flex Points (for weekly use): 35 Menu: Weight Watchers Blueberry Muffin - 3 points Weight Watchers Amaretto Cheesecake Yogurt - 1 point Lean Cuisine Roasted Vegetable Pizza - 6 points 1/2 Refried Beans - 3 points Chicken Tostada - 8 points 1 Flour Tortilla - 2 points 2 TLC Kashi Oatmeal Dark Chocolate Cookie - 4 points Fiber One Oats & Chocolate Bar - 2 points Beverages: Coffee / black with sweet-n-low sweetener - 0 points Arizona Diet Green Tea - 0 points Iced Tea - 0 points Exercise: 90 minutes of hiking Total Points Used: 30 points / out of 24 Flex Points Used/Left: 6 Used / 29 Left

Halibut with Tomato, Orange, and Dill

1 tablespoon olive oil 1 medium yellow onion, thinly sliced 1 cup green olives, pitted and halved 2 medium navel oranges, peeled, separated into segments, and membranes removed 1 28-ounce can diced tomatoes, undrained 1 teaspoon kosher salt 1/4 teaspoon black pepper 1 1/2 pounds halibut, skin removed, cut into 2-inch pieces 1/4 cup fresh dill, chopped Heat the oil in a large saucepan over medium heat. Add the onion and cook until softened, about 5 minutes. Add the olives, orange segments, and tomatoes. Cover and simmer for 10 minutes. Add the salt, pepper, and halibut to the pan. Spoon the sauce over the halibut. Cover and simmer until cooked through, about 7 minutes. Divide the halibut and sauce among individual plates and sprinkle with the dill. Tip: Try this bold combination of flavors and colors with other seafood, including cod, shrimp, and salmon. Yield: Makes 4 servings NUTRITION PER SERVING CALORIES 339(32% from fat); FAT 12g (sat 1g); CHOLESTEROL 54mg; CARBOHYDRATE 23g; SODIUM 1038mg; PROTEIN 38g; FIBER 5g; SUGAR 13g Recipe courtesy of Real Simple

Weight Watchers - Day # 12 Menu

Point Total for the Day: 24 Total Flex Points (for weekly use): 35 Menu: Low-Sugar Instant Oatmeal, Maple & Brown Sugar - 2 points Mixed Green Salad w/Italian Dressing - 4 points 1 Slice of thin crust chicken pizza - 6 points Fiber One Oats & Chocolate Bar - 2 points Applebee's Cajun Lime Tilapia - 6 points Weight Watchers Chocolate Chip Cookie Dough Ice Cream - 2 points Beverages: Coffee / black with sweet-n-low sweetener - 0 points Water - 0 points Iced Tea - 0 points 1 Glass of Red Wine - 2 points Exercise: None Total Points Used: 24 points / out of 24 Flex Points Used/Left: 0 Used / 35 Left

Weight Watchers - Day # 11 Menu

Point Total for the Day: 24 Total Flex Points (for weekly use): 35 Menu: Low-Sugar Instant Oatmeal, Maple & Brown Sugar - 2 points Subway Turkey and Ham Salad - 2 points Subway Light Ranch dressing - 1 point 1 Weight Watchers String Cheese - 1 point Oscar Mayer Deli Fresh Roasted Turkey (1 Serving) - 1 point 4oz. New York Beef Steak - 8.5 points 1 large cooked Sweet Potato - 3 points Weight Watchers Chocolate Chip Cookie Dough Sundae - 3 points Beverages: Coffee / black with sweet-n-low sweetener - 0 points Water - 0 points Fuze Green Tea - 0 points V8 - 1 point Iced Tea - 0 points Exercise: None Total Points Used: 22.5 points / out of 24 Flex Points Used/Left: 0 Used / 35 Left

Weight Watchers - Day # 10 Menu

Point Total for the Day: 24 Total Flex Points (for weekly use): 35 Menu: Quaker Instant Oatmeal, Apple & Cinnamon- 2 points The Pita Pit Turkey Salad - 4 points Orville Redenbachers Popcorn - Butter flavored - 2 points Weight Watchers Berries and Cream Yogurt - 1 point Dippin' Stix Apples & Yogurt Fruit Dip - 2 points Weight Watchers Salisbury Steak - 5 points Weight Watchers Chocolate Chip Cookie Dough Sundae - 3 points Beverages: Coffee / black with sweet-n-low sweetener - 0 points Water - 0 points Arizona Diet Green Tea - 0 points Key Lime Sparkling Water - 0 points Iced Tea - 0 points Exercise: None Total Points Used: 19 points / out of 24 Flex Points Used/Left: 0 Used / 35 Left

Pot Sticker Salad with Snap Peas

1 1-pound bag frozen pot stickers 3/4 pound sugar snap peas, trimmed (about 4 cups) 2 medium carrots, sliced 1/2 cup low-sodium soy sauce 1 tablespoon sesame oil 1/4 pound bean sprouts (about 1 1/2 cups) 1/4 cup roasted peanuts, chopped 2 scallions, sliced Fill a large saucepan with 1 inch of water and fit with a steamer basket (or fill a large skillet with 1/2 inch of water). Bring the water to a boil. Place the pot stickers in the basket (or skillet), cover, and steam for 4 minutes. Add the snap peas and carrots, cover, and steam until the pot stickers are cooked through and the vegetables are tender, 4 to 6 minutes. Meanwhile, in a small bowl, combine the soy sauce and sesame oil. Divide the bean sprouts among bowls and top with the pot stickers and vegetables. Sprinkle with the peanuts and scallions. Serve with the sauce. Yield: Makes 4 servings NUTRITION PER SERVING CALORIES 507(46% from fat); FAT 26g (sat 8g); CHOLESTEROL 20mg; CARBOHYDRATE 45g; SODIUM 1155mg; PROTEIN 21g; FIBER 5g; SUGAR 7g Recipe courtesy of Real Simple