Weight Watchers - Day # 101 Menu

Point Total for the Day: 22
TotalFlex Points (for weekly use): 35

Menu:
Lean Cuisine Philly Style Steak & Cheese Panini - 7 points
Fiber One Caramel & Oats Bar - 2 points
Kashi TLC Blackberry Graham Bar - 2 points
Progresso Light Vegetable Noodle Soup - 0 points
Fiber One Toaster Pastries (2) - 6 points
Green Giant Healthy Weight Vegetables - 1 point

Beverages:
Coffee Black w/Sweet-n-Low - 0 points
Arizona Diet Green Tea - 0 points

Exercise:
None

Total Points Used: 18 points / out of 22
Flex Points Total: 34 / Used: 1

The Lowdown on Low-Carb Diets
One trend is low-carb, high-fat strategies. Low-carb diets include the Atkins diet, South Beach diet, the Zone diet and Protein Power. A Stanford University study found that, in general, women assigned to the Atkins diet lost slightly more weight after three months than women on other diets. The American Heart Association (AHA) explains that low-carb diets can lead to quick weight loss because cutting carbs also causes a loss of body fluids.

The AHA further warns that a diet high in protein and fat increases the risk of heart disease, diabetes, stroke and even some cancers. However, not all fats are created equal. Research shows diets rich in vegetable fats decrease heart disease and diabetes. Generally, vegetable fats are better than animal fats, and even Dr. Robert Atkins admitted as much, according to the Journal of American Medical Association.

But the question remains: How effective is a low-carb diet in the long run?

Studies have shown that at the six-month mark, low-carb dieters lose, on average, about nine to 13 more pounds than those on a low-fat plan. But after a year, weight-loss evens out, according to the Journal of American Medical Association.

The Skinny on Low-Fat Diets
Weight loss may come more slowly with low-fat diets, but most experts believe that it is better for you overall.

Researchers at the Medical College of Wisconsin in Milwaukee found that people who followed low-fat diets were less likely to experience hardening of the arteries than people on low-carb diets. In addition, low-fat dieters outdid their counterparts with regard to blood sugar control for people with diabetes, according to the Journal of American Medical Association.

And the Winner Is...
Unfortunately, there is no one single best choice. Diets should be personalized to the individual.

However, it is important to get a good balance of all food types. Adults should get 45 percent to 65 percent of their calories from carbohydrates, 20 percent to 35 percent from fat, and 10 percent to 35 percent from protein, according recommendations from the National Academy of Sciences.

It's also important to remember that dieting is not a race; it takes time and eventually must become a way of life in order for you to maintain a healthy weight. Often routine counseling will help dieters stick to their goals. Taking short cuts might work at first, but not in the long run.

From Quality Health

Weight Watchers - Day # 100 Menu

Point Total for the Day: 22
TotalFlex Points (for weekly use): 35

Menu:
Low Sugar Oatmeal, Maple & Brown Sugar - 2 points
Lean Cuisine Orange Chicken - 6 points
Sugar Free Jell-O Pudding - 1 points
Weight Watchers String Cheese - 1 point
Progresso Light Chicken Noodle Soup - 1 point
15 Saltine Crackers - 3 points
Fiber One Chocolate & Oats bar - 2 points
Fiber One Toaster Pastries (2) - 6 points
Weight Watchers Chocolate Chip Cookie Dough Sundae - 3 points

Beverages:
Coffee Black w/Sweet-n-Low - 0 points
Arizona Diet Green Tea - 0 points

Exercise:
None

Total Points Used: 25 points / out of 24
Flex Points Total: 34 / Used: 1

5 Ways to Be a Smart Snacker

It's easy to make sensible snacking a part of your routine.

1. Make friends with fiber. Fiber is the perfect snack food because it allows you to feel full for a long time and takes a while to digest but doesn't contain a lot of calories or fat. Vegetables like peas, green beans, broccoli, and spinach are all excellent sources. You can also get fiber from lentils, beans, and whole grains. Try combining these high-fiber foods in a container for a satisfying and delicious snack mix you can enjoy on the go.

2. Beware of energy bars. At first glance, these conveniently packaged bars may seem like the ideal snacking choice, but the truth is, many are loaded with excess calories, fat, and salt. When choosing a bar, experts suggest looking for one that contains at least three grams of fiber, at least five grams of protein, lower amounts of fat with no saturated fat, and fewer than 20 grams of sugar.

3. Don't forget the freezer. Try preparing a bunch of healthy snacks and then freezing them in individual serving sizes. Mix mashed bananas and peanut butter, spread between graham crackers, and freeze. For a new twist on old snack-time favorites, freeze grapes or peeled bananas, or fill an ice cube tray with juice or pudding. This way, you'll always have diet-friendly choices on hand and will be less likely to give in to unhealthy cravings.

4. Munch on nuts. Almonds are an especially great snacking choice because they’re nutritionally dense—a quality emphasized in the government's Dietary Guidelines for Americans. A handful contains about 160 calories and is a good source of vitamin E, magnesium, and fiber. These satisfying nuts also provide heart-healthy monounsaturated fats. Store almonds in individual snack bags for a sensible, portion-controlled snack.

5. Practice portion control. A slice or two of cheese isn’t going to sabotage your diet (in fact, low-fat cheese can be a sensible snack), but if you polish off half a pound of the full-fat variety, your diet efforts are going to eventually suffer. Comparing portion sizes to everyday objects can make it easier to understand the amount you’re consuming, according to the American Cancer Society. For example, a cup of cereal is about the size of a baseball, and an ounce of meet is approximately the size of a deck of cards.

Courtesy of Quality Health

Weight Watchers - Day # 99 Menu

Point Total for the Day: 22
TotalFlex Points (for weekly use): 35

Menu:
Low Sugar Oatmeal, Maple & Brown Sugar - 2 points
Fiber One Chocolate & Oat Bar - 2 points
Dippin Sitx Sliced Apples & Yogurt Fruit Dip - 2 points
Sugar Free Jell-O - 0 points
Lean Cuisine Three Cheese Stuffed Rigatoni - 4 points
Wax Beans - 0 points
Grilled Chicken Breast - 3 points
Fiber One Chocolate & Oat Bar - 2 points
Fiber One Toaster Pastries (2) - 6 points

Beverages:
Iced Tea - 0 points
Coffee Black w/Sweet-n-Low - 0 points

Exercise:
None

Total Points Used: 21 points / out of 22
Flex Points Total: 35 / Used: 0

4 Healthy Alternatives to Soda

If you drink just one 12-ounce soft drink a day, you're consuming 55,000 calories of the stuff in a year. Here are some healthy alternatives to soda:

1. Tea. Cancer fighter, weight reducer, bone builder-in the past few years, tea has earned quite a few admirable nicknames. Research has shown that drinking about three cups of tea a day can keep cardiovascular disease at bay, but the jury is still out on the antioxidant-rich beverage's other possible attributes (although studies have suggested that black and green tea may decrease cancer risks in animals, they have yet to show similar results in humans). If you like your tea with extra flavor, try replacing sugar with calorie-free lemon juice.

2. Coffee. Once derided as an unhealthy part of the morning routine, coffee has been credited for reducing the risk of everything from Parkinson's disease to colon cancer to headaches. And you needn't restrict the amount of java you consume: Harvard researchers found that drinking around six cups of coffee a day can diminish the likelihood of developing type 2 diabetes by as much as 54 percent for men and 30 percent for women. Like tea, coffee imparts maximum benefits when you take it straight up.

3. Water. Approximately 60 percent of the body is made up of water, and the organs even more so: the brain contains nearly 70 percent, the blood 88 percent, and the lungs 90 percent. Therefore, to keep your body running optimally, you need to provide it with two and a half quarts of water every day. And drinking more water can help you slim down, too: In 2006, researchers for the Obesity Society examined weight-loss data and discovered that those who completely replaced sweetened drinks with water lost an additional five pounds a year. Just remember that if you consume more than a quarter gallon of water per hour, you could risk water intoxication.

4. Fruit. Juice is great, but many mass-produced brands have additives such as high fructose corn syrup that increase the calorie count (a large 16-ounce glass of orange juice contains about 240 calories), so be sure to limit your intake. You can also make your own sugar-free juice or fruit-infused water—or you can choose fruits with a high water content, such as grapes, pineapples, watermelons, or oranges. As an added bonus, consuming these foods will help you feel fuller, and as a result, snack less.

Courtesy of Quality Health

Damage Control

Every time I casually grabbed a baked good off the counter, or added a second helping of mashed potatoes and ham to my dinner plate, I knew that by weeks end things weren't going to be pretty. Considering I gave myself a 'free' week to enjoy the holidays, I also didn't journal anything I ate - all the perfect ingredients for a perfect disaster. At least for me anyways.

It didn't take long to notice, by day two I was bloated, and tired and ..... grumpy. My clothes were starting to feel uncomfortable and I all of a sudden was really self cautious. And too boot, my chin broke out like the northern sky.

I started off this week with a new frame of mind. The 'free' week had come to and end and it was time to step on the scale and observe just how much you can gain while being completely free and wreckless. Two things that I've learned I cannot be when it comes to food choices.

The numbers speak for themselves. I've got some damage control to do. In the blink of an eye, with no effort what so ever I gained 4.6 pounds! Makes me sick to my stomach just thinking about it. Why can't LOSING weight come so easy as GAINING?

I'm officially taking a little time off from food journal'ing and tracking points. Being that it's the holidays and all, I think I owe myself this little break.

I'll be back ready to go on Monday 12/29. Catch ya then!

Happy Holidays.

Weight Watchers - Day # 91 Menu

Point Total for the Day: 22
TotalFlex Points (for weekly use): 35

Menu:
Smart Ones English Muffin Sandwich - 4 points
Progresso Light Beef Pot Roast Soup - 1 point
10 Saltine Crackers - 2 points
Weight Watchers Chocolate Chip Cookie - 1 point
Choclate Cake - 7 points

Beverages:
Coffee Black w/Sweet-n-Low - 0 points
Arizona Diet Green Tea

Exercise:
None

Total Points Used: 15 points / out of 22

Weight Watchers - Day # 90 Menu

Point Total for the Day: 22
TotalFlex Points (for weekly use): 35

Menu:
Chuck E. Cheese Cheese Pizza (2) - 7.5 points
Garden Salad - 2 points
Chocolate Cupcake - 2 points
Chuck E. Cheese Cheese Pizza (2) - 7.5 points
Chocolate Birthday Cake - 9 points

Beverages:
Iced Tea - 0 points
Coffee Black w/Sweet-n-Low - 0 points

Exercise:
None

Total Points Used: 28 points / out of 22

Weight Watchers - Day # 89 Menu

Point Total for the Day: 22
TotalFlex Points (for weekly use): 35

Menu:
Olive Garden Shrimp Scampi w/Spaghetti - 8 points
2 Breadsticks - 4 points
McDonald's Grilled Snack Wrap (honey mustard) - 6 points

Beverages:
Iced Tea - 0 points
Sugar Free Vanilla Iced Coffee - 3 points

Exercise:
None

Total Points Used: 21 points / out of 22

Weight Watchers - Day # 88 Menu

Point Total for the Day: 22
TotalFlex Points (for weekly use): 35

Menu:
Smart Ones Breakfast Quesadilla - 4 points
Weight Watchers Chocolate Chip Cookie (2) - 3 points
Healthy Choice Cheesy Chicken And Rice - 4 points
Tuna Noodle Casserole - 9 points
Chocolate Birthday Cake - 9 points
Sugar Free Vanilla Ice Cream - 1 point

Beverages:
Black Coffee w/Sweet-N-Low - 0 points
Iced Tea - 0 points
Diet Arizona Green Tea - 0 points

Exercise:
None

Total Points Used: 30 points / out of 22

Slow-Cooker Beer-Braised Pork and Black Bean Soup

This recipe was tested in a 6-quart slow cooker. Because different models cook at different rates, the cooking time below is presented as a range. Check for doneness at the low end of the range (but not before, as the escaped heat will significantly slow the cooking). If the food is not done, cover and cook to the end of the suggested time range. If using a slow-cooker smaller than 6 quarts, the cooking time may take an additional hour or more, and results may vary.

2 12-ounce bottles of beer (preferably lager)
1 tablespoon chopped canned chipotle chilies in adobo sauce, plus 1 tablespoon adobo sauce
1 teaspoon ground cumin
1 large onion, chopped
1 pound dried black beans, rinsed
1 1/2 pounds boneless pork butt (pork shoulder)
Kosher salt
1/2 cup sour cream
1/2 cup store-bought refrigerated fresh salsa
1/4 cup fresh cilantro

In the bowl of a slow cooker, combine the beer, 3 cups water, the chilies, adobo sauce, cumin, onion, beans, pork, and 1 1/2 teaspoons salt. Set the slow cooker to high and cook, covered, until the beans are tender and the pork pulls apart easily, 4 to 5 1/2 hours. Using a fork, separate the pork into large pieces. Divide among individual bowls and top with the sour cream, salsa, and cilantro.

If You Don't Have a Slow Cooker: Heat oven to 300° F. Follow the recipe above using a Dutch oven or large casserole. Bake, covered, until the pork pulls apart easily, 4 hours.

Yield: Makes 6 servings

NUTRITION PER SERVING
CALORIES 609(37% from fat); FAT 25g (sat 10g); CHOLESTEROL 94mg; CARBOHYDRATE 55g; SODIUM 599mg; PROTEIN 36g; FIBER 12g; SUGAR 5g

Recipe courtesy of Real Simple

Weight Watchers - Day # 87 Menu

Point Total for the Day: 22
TotalFlex Points (for weekly use): 35

Menu:
2 slices of wheat toast - 2.5 points
egg beaters - 1 point
100 Calorie Popcorn - 2 points
Sugar Free Jell-O - 0 points
Lean Cuisine Cheese Ravioli - 5 points
Fiber One Chocolate & Oats Bar - 2 points
1 cupcake - 4 points
1 sice of cheese pizza - 6 points

Beverages:
Black Coffee w/Sweet-N-Low - 0 points
Sugar Free RockStar Energy Drink - 0 points
Arizona Diet Green Tea - 0 points

Exercise:
None

Total Points Used: 22.5 points / out of 22
Flex Points Used/Left: 0 Used / 35 Left

Weight Watchers - Day # 86 Menu

Point Total for the Day: 22
TotalFlex Points (for weekly use): 35

Menu:
Weight Watchers Smart Ones English Muffin Sandwich - 4 points
Healthy Choice Salisbury Steak - 4 points
Weight Watchers Berries 'n Cream Yogurt - 1 point
Fiber One Chocolate & Oats Bar - 2 points
Healthy Choice Chicken Artichoke Panini - 6 points
Weight Watchers Chocolate Chip Cookie - 1 point
Weight Watchers Cherry Cheesecake Yogurt - 1 point

Beverages:
Black Coffee w/Sweet-N-Low - 0 points
Golden Peach Flavored Water - 0 points
Arizona Diet Green Tea - 0 points

Exercise:
None

Total Points Used: 19 points / out of 22
Flex Points Used/Left: 14 Used / 21 Left

Weight Watchers - Day # 85 Menu

Point Total for the Day: 24
TotalFlex Points (for weekly use): 35

Menu:
Low Sugar Oatmeal; Maple & Brown Sugar - 2 points
Weight Watchers Berries 'n Cream Yogurt - 1 point
Fiber One Caramel & Oats bar - 2 points
Lean Cuisine Fettuccini Alfredo - 6 points
Sugar Free Jell-O - 0 points
Dippin' Stix Apple Dippers w/Fruit yogurt dip - 2 points
Weight Watchers Chocolate Chip Cookie - 1 point
Campbells Select Harvest Light Savory Chicken w/vegetable Soup - 1 point
10 saltine crackers - 2 points
Weight Watchers Cherry Cheesecake Yogurt - 1 point
Fiber One Toaster Pastries - 6 points

Beverages:
Black Coffee w/Sweet-N-Low - 0 points
Kiwi Strawberry Flavored Water - 0 points

Exercise:
None

Total Points Used: 24 points / out of 24
Flex Points Used/Left: 14 Used / 21 Left

Maple-Roasted Chicken with Sweet Potatoes

1 3 1/2- to 4-pound chicken, cut into 8 pieces
1 yellow onion, cut into 1-inch wedges
2 small sweet potatoes, peeled and cut into 1-inch chunks
2 tablespoons olive oil
1 teaspoon kosher salt
1/4 teaspoon black pepper
3 tablespoons maple syrup
6 sprigs fresh thyme

Heat oven to 400° F. Rinse the chicken and pat it dry. Arrange the chicken, onion, and sweet potatoes in a 9-by-13-inch baking dish. Drizzle the oil over the chicken and vegetables and season with the salt and pepper. Toss to coat. Drizzle with the maple syrup and top with the sprigs of thyme.

Roast, stirring the vegetables once, until the chicken is cooked through, about 1 hour, 15 minutes. Let rest for 10 minutes before serving.

Tip: The maple glaze can also be used with a whole chicken or Cornish game hens.

Yield: Makes 4 servings

NUTRITION PER SERVING
CALORIES 625.18(49% from fat); FAT 34.5g (sat 8.64g); CHOLESTEROL 222.91mg; CALCIUM 59.39mg; CARBOHYDRATE 19g; SODIUM 457.81mg; PROTEIN 56.66mg; FIBER 1.41g; IRON 3.98mg

Recipe courtesy of Real Simple

Tortellini Soup

1 3 1/2- to 4-pound chicken, cut into 8 pieces
6 cups low-sodium chicken broth
2 carrots, cut into thin rounds
1/2 bunch Swiss chard, cut crosswise into 1-inch strips
1 8- to 9-ounce package tortellini, preferably vegetable
3/4 teaspoon kosher salt
1/4 teaspoon black pepper
1/4 cup (1 ounce) grated Parmesan

Rinse the chicken pieces and remove the skin. Place them in a large saucepan. Add the broth and 2 cups of water. Bring to a boil. Reduce heat and simmer gently until the chicken is cooked through, about 35 minutes. Skim any foam that rises to the surface. Transfer the chicken to a plate; let cool. Shred the meat; discard the bones.

Meanwhile, strain the broth and return it to the saucepan. Bring to a boil. Add the carrots, Swiss chard, tortellini, salt, and pepper. Simmer according to the tortellini's package directions. When the tortellini are done, add the chicken and heat for 3 minutes. Ladle the soup into bowls and sprinkle with the Parmesan.

Yield: Makes 4 servings (9 cups)

NUTRITION PER SERVING
CALORIES 570(25% from fat); FAT 16g (sat 6g); CHOLESTEROL 169mg; CARBOHYDRATE 42g; PROTEIN 64g; FIBER 2g; SUGAR 3g

Recipe courtesy of Real Simple

Weigh In Monday - hanging my head in shame

Well folks, the numbers speak for themselves.



I don't think I really need to say much more.

Better luck next time.

(Gained 2.9 pounds this week)

Weight Watchers - Day # 84 Menu

Point Total for the Day: 22
TotalFlex Points (for weekly use): 35

Menu:
Oatmeal Muffins (3) - 12 points
Lean Cuisine Deluxe Pizza - 7 points
Weight Watchers Berries 'n Cream Yogurt - 1 point
Progresso Light Savory Vegetable Barley Soup - 0 points
10 Saltine Crackers - 2 points
100 Calorie Popcorn - 2 points

Beverages:
Black Coffee w/Sweet-N-Low - 0 points
Arizona Diet Green Tea - 0 points

Exercise:
None

Total Points Used: 24 points / out of 22
Flex Points Used/Left: 14 Used / 21 Left

Weight Watchers - Day # 83 Menu

Point Total for the Day: 22
TotalFlex Points (for weekly use): 35

Menu:
Taco Bell Ranchero Chicken Soft Taco - 6.5 points
Rotisserie Style Chicken - 1 point
Asparagus - 0 points
Fiber One Toaster Pastries - 6 points
1/3 cup chocolate chips - 6 points
Kashi Granola; Orchard Spice - 4 points

Beverages:
Water - 0 points
Iced Tea - 0 points
Sugar Free Rockstar Energy Drink - 0 points

Exercise:
None

Total Points Used: 23.5 points / out of 22
Flex Points Used/Left: 14 Used / 21 Left

Weight Watchers - Day # 82 Menu

Point Total for the Day: 22
TotalFlex Points (for weekly use): 35

Menu:
Low Sugar Oatmeal; Maple & Brown Sugar - 2 points
Burger King Croissan'wich w/Bacon, Egg and Cheese - 8 points
(2) Dunkin Donuts - 13 points
Carabba's Spinach Ravioli - 5 points
Carabba's Ceasar Salad - 4 points
2 Slices of Bread - 3 points

Beverages:
Coffee Black w/Sweet-n-Low - 0 points
Flavored Water - Kiwi Strawberry - 0 points
Sangria - 3 points

Exercise:
None

Total Points Used: 38 points / out of 22
Flex Points Used/Left: 14 Used / 21 Left

Butternut Squash with Cumin Couscous

1 butternut squash (2 pounds)
2 tablespoons olive oil
1 large yellow onion, diced
2 cloves garlic, finely chopped
1/4 teaspoon cayenne
1/8 teaspoon ground cinnamon
1/8 teaspoon ground nutmeg
1 teaspoon ground cumin
1 cup canned diced tomatoes
1/3 cup dark or golden raisins
1 32-ounce container vegetable broth
1 15.5-ounce can chickpeas, drained
2 teaspoons kosher salt
1 1/2 cups couscous
2 tablespoons chopped fresh flat-leaf parsley leaves
1/4 cup (1 ounce) almonds, chopped

Halve and peel the squash. Remove the seeds and cut the squash into 1-inch chunks.

Heat the oil in a Dutch oven over medium heat. Add the onion and cook for 5 minutes. Add the garlic, cayenne, cinnamon, nutmeg, and 1/2 teaspoon of the cumin and cook for 1 minute. Stir in the squash, tomatoes, raisins, broth, chickpeas, and 1 1/2 teaspoons of the salt. Bring to a boil. Reduce heat, cover, and simmer for 10 minutes. Uncover and cook until the squash is tender, 15 to 20 minutes.

Meanwhile, in a medium saucepan, bring 1 1/2 cups water and the remaining cumin and salt to a boil. Stir in the couscous. Cover, remove from heat, and let stand for 5 to 10 minutes. Fluff with a fork. Divide the couscous among individual bowls and ladle the squash over the top. Sprinkle with the parsley and almonds.

Yield: Makes 6 to 8 servings

NUTRITION PER SERVING
CALORIES 325(19% from fat); FAT 7g (sat 1g); CARBOHYDRATE 59g; SODIUM 1,178mg; PROTEIN 10g; FIBER 8g; SUGAR 13g

Recipe courtesy of Real Simple

Weight Watchers - Day # 81 Menu

Point Total for the Day: 22
TotalFlex Points (for weekly use): 35

Menu:
Smart Ones Stuffed Breakfast Sandwich - 5 points
Lean Cuisine Santa Fe Style Rice & Beans - 5 points
Dippin' Stix Sliced Apples & Yogurt Dip - 2 points
Progresso Light Italian Style Vegetable Soup - 0 points
10 Saltine Crackers - 2 points
Hershey's Chocolate Bar - 5 points
Fiber One Oats & Caramel Bar - 2 points

Beverages:
Coffee Black w/Sweet-n-Low - 0 points
Flavored Water - Kiwi Strawberry - 0 points

Exercise:
None

Total Points Used: 21 points / out of 22
Flex Points Used/Left: 0 Used / 35 Left

Weight Watchers - Day # 80 Menu

Point Total for the Day: 22
TotalFlex Points (for weekly use): 35

Menu:
Low Sugar Instant Oatmeal; Cinnamon and Spice - 2 points
Lean Cuisine Four Cheese Cannelloni - 5 points
Sugar Free Jell-O - 0 points
Green Giant Healthy Weight Veggies - 1 point
Spice Rubbed Pork Chops - 5 points
Weight Watchers Peanut Butter Cup Sundae - 3 points
Fiber One Toaster Pastries - 6 points

Beverages:
Coffee Black w/Sweet-n-Low - 0 points
Sugar Free RockStar Energy Drink - 0 points
Flavored Water - Mandarine Orange - 0 points

Exercise:
None

Total Points Used: 22 points / out of 22
Flex Points Used/Left: 0 Used / 35 Left

Progresso Light Soup - Zero in on great taste!

I'm always on the lookout for new products to try when I'm doing my weekly grocery shopping so it was no surprise that when I stumbled across Progresso Light soups at the beginning of my Weight Watchers weight loss journey that I bought every flavor the store had on the shelf. I mean how could I go wrong when one full can is only 1 point? And some are even 0 points. This is what Progresso has to say about why these soups taste good, and not light:

How do we pack so much flavor into an incredibly satisfying serving that’s 60 calories and a POINTS® value of zero? With surprisingly hearty staples like pasta, beans, corn and rice. With wonderfully flavor-packed vegetables like tomatoes, carrots and peppers. If you didn't read the label, you'd never guess these were light soups. Each delicious serving has about 4 grams of fiber, a full serving of vegetables and only 60 calories. That's 50% fewer calories than in regular ready-to-serve soup.

Check out this impressive list of Light Flavors! I've tried almost every single one and have not been disappointed once. They are quick and easy, they taste delicious and are filling. Not to mention they come in handy when you are low on Weight Watchers points!

Look for Progresso Light soups in your soup aisle! And give them a try!

Weight Watchers - Day # 79 Menu

Point Total for the Day: 22
TotalFlex Points (for weekly use): 35

Menu:
Weight Watchers Smart Ones Breakfast Quesadilla - 4 points
Saltine Crackers (15) - 3 points
Progresso Light Italian Style Vegetable Soup - 0 points
Weight Watchers Berries 'n Cream Yogurt - 1 point
Whole Wheat Spaghetti with Meat Sauce - 5.5 points
4 Tootsie Rolls - 1 point
6 Cream Filled Chocolate Sandwich Cookies - 6.5 points

Beverages:
Coffee Black w/Sweet-n-Low - 0 points

Exercise:
None

Total Points Used: 21 points / out of 22
Flex Points Used/Left: 0 Used / 35 Left

Another week has come & gone

Ya'll know the drill - it's weigh in time! Well, actually yesterday was but I was busy so I didn't get my update posted. Today will have to do then, right? RIGHT.

So let's get down to business.

On Monday when I weighed in, I weighed 165.5 pounds. That's 1.9 pounds down from last week, for a total loss of 17.5 pounds so far in this heat of my weight loss journey.

I've only got 25.5 pounds to go to be at my goal. Unless I change it when I get closer to reaching it. Which I just might do!

Weight Watchers is doing me good, and I'm totally loving it......

Sweet Pepper Ham Wraps

1 red pepper
1 green pepper
2 tbsp. Philadelphia Neufchatel Cheese, softened
12 slices of Oscar Mayer Shaved Smoked Ham

Cut each pepper lengthwise into 6 strips, remove and discard seeds. Dry insides of pepper with a paper towel, spread in the cheese. Place 1 pepper strip on each ham slice, then wrap the ham around the pepper, securing it in place with a toothpick.

Nutrition per Serving: 50 calories, 2.5g of fat, 4g carbohydrate, 1g fiber

Weight Watchers - Day # 78 Menu

Point Total for the Day: 22
TotalFlex Points (for weekly use): 35

Menu:
Low Sugar Oatmeal, Maple & Brown Sugar - 2 points
Sugar Free Jell-O - 0 points
Weight Watchers Cherry Cheesecake Yogurt - 1 point
Lean Cuisine Macaroni and Cheese - 6 points
Progresso Light Santa Fe Style Chicken Soup - 1 point
(2) Turkey Hotdogs - 6 points
Kashi TLC Soft Baked Blackberry Graham Bar - 2 points
(2) Chocolate Creme-Filled Sandwich Cookies - 3.5 points

Beverages:
Coffee Black w/Sweet-n-Low - 0 points
RockStar Energy Drink; SugarFree - 0 points
Water - 0 points
Arizona Diet Green Tea - 0 points
Arizona Diet Green Tea - 0 points

Exercise:
None

Total Points Used: 22.5 points / out of 22
Flex Points Used/Left: 0 Used / 35 Left

Weight Watchers - Day # 77 Menu

Point Total for the Day: 22
TotalFlex Points (for weekly use): 35

Menu:
Weight Watchers Stuffed Breakfast Sandwich - 5 points
Fiber One Caramel & Oats bar - 2 points
Homemade Cookies (2) - 3 points
Progresso Light Roasted Chicken & Vegetable Soup - 1 point
(2) Slices of Wheat Toast w/ICBINB spray - 2.5 points
Fiber One Toaster Pastries - 6 points

Beverages:
Coffee Black w/Sweet-n-Low - 0 points
RockStar Energy Drink; SugarFree - 0 points
Water - 0 points

Exercise:
None

Total Points Used: 19.5 points / out of 22
Flex Points Used/Left: 0 Used / 35 Left

Weight Watchers - Day # 76 Menu

Point Total for the Day: 22
TotalFlex Points (for weekly use): 35

Menu:
Taco Bell Fresco Ranchero Chicken Soft Taco (2) - 6.5 points
Fiber One Caramel & Oat bar - 2 points
Wendy's Chili (large) - 8 points
Wendy's Ceasar Side Salad - 1 point
Weight Watchers Berries 'n Cream Yogurt - 1 point

Beverages:
Coffee Black w/Sweet-n-Low - 0 points
Sugar Free RockStar Energy Drink - 0 points
Iced Tea - 0 points

Exercise:
None

Total Points Used: 18.5 points / out of 22
Flex Points Used/Left: 0 Used / 35 Left

Mushroom Barley Soup

1 cup barley
1 1/2 tablespoons olive oil
2 medium yellow onions, diced
1/2 teaspoon kosher salt
1/4 teaspoon black pepper
1 large carrot, diced
2 celery stalks, diced
20 ounces button mushrooms, sliced
5 cups low-sodium chicken broth
2 bay leaves
8 sprigs fresh thyme
Sourdough or other country bread, toasted (optional)

In a medium pan, bring the barley and 4 cups of water to a boil. Cover, reduce heat to medium-low, and simmer until tender, 30 to 40 minutes.

Meanwhile, heat the oil in a large pot over medium-low heat. Add the onions, salt, and pepper. Cover and cook until the onions have softened, 5 to 7 minutes. Add the carrot and celery and cook, covered, for 6 minutes more. Add the mushrooms, increase heat to medium-high, and cook, covered, until they release their juices, about 4 minutes. Add the broth, bay leaves, and thyme and simmer, uncovered, for 10 minutes. Stir in the cooked barley and cook for 5 minutes more. Remove and discard the bay leaves. If desired, season with additional salt and pepper and serve with the sourdough toast.

Tip: If you have a few minutes to spare, bring out the barley's nutty flavor by sauteeing the uncooked grain with 1 tablespoon of olive oil or butter over medium heat for a few minutes before adding the water.

Recipe courtesy of Real Simple

Weight Watchers - Day # 75 Menu

Point Total for the Day: 22
TotalFlex Points (for weekly use): 35

Menu:
Low Sugar Instant Oatmeal; Cinnamon & Spice - 2 points
Lean Cuisine Parmesan Crusted Fish - 6 points
Weight Watchers Cherry Cheesecake Yogurt - 1 point
McDonalds Grilled Snack Wrap (Honey Mustard) - 6 points
McDonalds French Fry (small) - 5 points
Fiber One Caramel & Oats Bar - 2 points

Beverages:
Coffee Black w/Sweet-n-Low - 0 points
Sugar Free RockStar Energy Drink - 0 points
Flavored Water - Strawberry - 0 points
Iced Tea - 0 points

Exercise:
None

Total Points Used: 22 points / out of 22
Flex Points Used/Left: 0 Used / 35 Left

Weight Watchers - Day # 74 Menu

Point Total for the Day: 22
TotalFlex Points (for weekly use): 35

Menu:
Weight Watchers English Muffin Breakfast Sandwich - 4 points
HC General Tso's Spicy Chicken - 6 points
Sugar Free Jell-O - 0 points
15 Saltine Crackers - 3 points
Progresso Light Southwestern Style Vegetable Soup - 0 points
Sugar Free Jell-O Pudding - 1 point
Fiber One Toaster Pastries - 6 points

Beverages:
Coffee Black w/Sweet-n-Low - 0 points
Arizona Diet Green Tea - 0 points

Exercise:
None

Total Points Used: 20 points / out of 22
Flex Points Used/Left: 0 Used / 35 Left

Tuna with Black Pepper, Artichokes, and Lemon

2 tablespoons olive oil
1/2 red onion, thinly sliced
3 6.5-ounce jars artichoke hearts, drained and halved
1 lemon, cut into 8 slices
2 cloves garlic, thinly sliced
4 sprigs fresh thyme (optional)
1 1/2 pounds fresh tuna, cut into 1-inch cubes
1 1/2 teaspoons kosher salt
1 teaspoon black pepper
2 cups cooked rice

Heat 1 tablespoon of the oil in a large skillet over medium heat. Add the onion and cook until softened, about 3 minutes. Add the artichokes, lemon, garlic, and thyme (if using). Cook until heated through, 3 more minutes. Transfer to a plate.

Season the tuna with the salt and pepper. Heat the remaining oil in the skillet. Cook the tuna, turning to brown all sides, to the desired doneness, about 2 minutes for medium. Return the artichoke mixture to skillet and toss to combine. Serve over the rice.

Tip: Look for artichokes packed in water or oil, not marinade. If you can't find them, rinse the artichokes thoroughly with water, then pat them dry.

Yield: Makes 4 servings

NUTRITION PER SERVING
CALORIES 405.19(19% from fat); FAT 8.67g (sat 1.38g); CHOLESTEROL 76.54mg; CALCIUM 46.99mg; CARBOHYDRATE 35g; SODIUM 1001.47mg; PROTEIN 45.37mg; FIBER 4.12g; IRON 2.52mg

Recipe courtesy of Real Simple

The Skinny on Yogurt

From fat-free to flavored to kefir, here’s how to buy, store and cook with and enjoy this healthy, delicious and versatile favorite from the dairy case.

At the supermarket, we all know where the yogurt is, but do we know what it is? It’s supposed to be good for us, but what’s the best way to get all that nutrition into our diets?

By Definition
Briefly put, yogurt is a fermented milk product that most likely originated in Asia—although the first written records put it in Turkey around 1070 A.D. Today, it is made from any milk: cow, goat, sheep, yak, mare, water buffalo or camel, to name the most popular worldwide.

What’s Important, What’s Not?
Look for yogurts with active, live cultures—in other words, “good” or “friendly” bacterial colonies that haven’t been killed off by pasteurization. These beneficial cultures are sometimes called “probiotics.” They may aid human digestion, help our immune systems and can be used for stomach problems like diarrhea, but more research is needed in this area. Avoid yogurts with added starches, gelatins or tapioca. Yogurt should be naturally thickened from the fermentation process.

How Is It Made?
Almost all modern yogurt is made with a bacteria starter from another yogurt batch. Like sourdough, it’s a process that has roots far in the past as starters keep getting cultivated from batch to batch. The bacteria eat the naturally-occurring sugar—that is, the lactose. They then produce lactic acid which clots the milk protein to give yogurt its creamy texture. Yogurt’s ensuing acidity keeps bad bacteria at bay. Yogurt can often be kept for up to two months, sealed, in a cold refrigerator.

What’s Bifidus?
There are two important bacteria used to make yogurt: streptococcus thermophilus and lactobacillus bulgaricus. In the U.S., yogurt must contain both to be called “yogurt.”

Other bacteria are often added for better taste, texture or health. These include lactobacillus acidophilus and bifidus (which promotes digestive health) and lactobacillus casei (which can enhance the immune system).

What is Greek Yogurt?
Basically, it’s strained yogurt, much thicker than most other varieties and usually made from sheep’s milk. The yogurt has been passed through a cheesecloth, linen cloth or other fabric, removing much of the liquid—that is, the whey. To make your own: line a colander with cheesecloth or paper towels. Add the yogurt, then set it over a bowl in the sink for a couple hours. Discard the liquid in the bowl; the resulting yogurt will be higher in protein and lower in lactose.

Cooking with Yogurt
Baking is the easiest way to use yogurt. Substitute plain yogurt for half the liquid (like milk or juice) in recipes for cakes, waffles, pancakes or muffins. In general, yogurt works best in cakey baked goods; it requires more complex chemistry if substituted in cookies and crusts.

Yogurt is a fine substitute for sour cream on baked potatoes, in creamy soups, salad dressings and as the base for dips.

Or use yogurt instead of cream or coconut milk to enrich a sauce, soup or stew. It may make the sauce more tart than intended, so seasonings may need to be adjusted.

One warning: Yogurt will “break” over the heat (that is, break down into a watery liquid and thick threads). To avoid this, make sure the yogurt is at room temperature, do not let it boil over the heat, and stir 1 teaspoon cornstarch into it before using. Goat and sheep yogurt tend to be the most stable in cooking.

Does Frozen Yogurt Have Any Health Claims?
Yes—but only if the label specifically says that the frozen yogurt contains active bacterial cultures. Heat kills the bacteria—and some frozen yogurts are made by heating the mixture before freezing it, thus killing off the good stuff in yogurt.

Article courtesy of Weight Watchers

Weight Watchers - Day # 73 Menu

Point Total for the Day: 22
TotalFlex Points (for weekly use): 35

Menu:
Egg Beaters (1/2 cup) - 1 point
2 Slices of Wheat Toast - 2.5 points
Healthy Choice 5 Spice Beef & Vegetables - 6 points
Sugar Free Jell-O - 0 points
Weight Watchers Cherry Cheesecake Yogurt - 1 point
Nature Valley Fruit & Nut Bar - 2 points
Weight Watchers Chocolate Chip Cookie Dough Sundae - 3 points
Papa Murphy's Take-n-Bake Pizza (1/2 of 1 slice) - 6 points
Progresso Light Roasted chicken & Vegetable Soup - 1 point

Beverages:
Coffee Black w/Sweet-n-Low - 0 points
Sugar Free RockStar Energy Drink - 0 points
Arizon Diet Iced Tea - 0 points
Mandarin Orange Flavored Water - 0 points
Water - 0 points

Exercise:
None

Total Points Used: 22.5 points / out of 22
Flex Points Used/Left: 0 Used / 35 Left

Weight Watchers - Day # 72 Menu

Point Total for the Day: 22
TotalFlex Points (for weekly use): 35

Menu:
Weight Watchers Stuffed Breakfast Sandwich - 5 points
Weight Watchers Cherry Cheesecake Yogurt - 1 point
Progresso Light Savory Vegetable Barley Soup - 0 points
2 slices of Wheat Toast w/ICBINB Spray - 2.5 points
Grilled Chicken Breast - 3 points
Green Beans - 0 points
Wax Beans - 0 points
Weight Watchers Chocolate Chip Cookie Dough Sundae - 3 points
Sugar Free Jell-O - 0 points
Fiber One Toaster Pastries - 6 points

Beverages:
Coffee Black w/Sweet-n-Low - 0 points
Sugar Free RockStar Energy Drink - 0 points
Iced Tea - 0 points

Exercise:
20 minutes of cardio and strength exercises

Total Points Used: 20.5 points / out of 22
Flex Points Used/Left: 0 Used / 35 Left

Steamed Fish and Vegetables

1 head broccoli, cut into florets
3 yellow squash or zucchini, cut into 1/2-inch rounds
3/4 teaspoon kosher salt
4 8-ounce skinless halibut fillets (about 1 inch thick)
1/4 teaspoon black pepper
4 teaspoons extra-virgin olive oil
2 tablespoons finely chopped fresh herbs (such as basil, flat-leaf parsley, or thyme) (optional)
2 lemons, halved

Place a steamer in a large saucepan. Add enough water to reach just below it. Bring to a boil. Add the vegetables, cover, and steam until tender, about 7 minutes. Transfer to a bowl and season with 1/4 teaspoon of the salt. Cover to keep warm.

If necessary, add more water to the pan. Return to a boil. Season the halibut with the remaining salt and the pepper. Place the halibut on the steamer, cover, and cook until it flakes easily and is the same color throughout, about 7 minutes.

Drizzle the halibut and vegetables with the oil. Sprinkle with the herbs (if using) and serve the lemon halves on the side.

Yield: Makes 4 servings

NUTRITION PER SERVING
CALORIES 295; FAT 9g ; CALORIES FROM FAT 26.8%; CARBOHYDRATE 17g; POLY FAT 1.9g; CALORIES FROM CARBS 22.3%; PROTEIN 40g; MONO FAT 4.6g; FIBER 7g; SUGAR 6g; CALORIES FROM PROTEIN 50.9%; SAT FAT 1.3g

Recipe Courtesy of Real Simple

Weight Watchers - Day # 71 Menu

Point Total for the Day: 22
TotalFlex Points (for weekly use): 35

Menu:
Low Sugar Oatmeal, Apples & Cinnamon - 2 points
Lean Cuisine Chicken a l'orange - 5 points
Sugar Free Jell-O - 0 points
Weight Watchers Cherry Cheesecake Yogurt - 1 point
Progresso Light Chicken Noodle Soup - 1 point
Weight Watchers Berries 'n Cream Yogurt - 1 point
2 Slices of Wheat Toast w/ICBINB - 2.5 points
Nature Valley Fruit & Nut Trail Mix Bar - 2 points
Fiber One Toaster Pastries - 6 points

Beverages:
Coffee Black w/Sweet-n-Low - 0 points
Arizone Diet Green Tea - 0 points

Exercise:
20 Minute - 30 Day Shred video

Total Points Used: 20.5 points / out of 22
Flex Points Used/Left: 0 Used / 35 Left

Weigh In Update and Other Stuff

Vacation really screws up a diet, doesn't it? It sure did for me but that's okay - I started today off on the right foot and got right back in to the swing of things. Even though my diet all last week was abandoned and thrown to the wind without a second thought, I have to say that I did give it my best effort. I'd start my days off very well, but come evening time I was done. I didn't even keep a food journal. I will resume my food journals this week though, you better believe it!

So let's get to today's weigh in, shall we?

I weighed in at 167.4 pounds this morning for a total of 0.6 pounds lost! I shook my head at that one and even stepped on the scale multiple times as I was convinced the numbers weren't appearing correctly. I've lost a total of 15.6 pounds to date.

Not bad if I say so myself.