Weight Watchers - Day # 132 Menu

Point Total for the Day: 22 TotalFlex Points (for weekly use): 35 Menu: 3 Egg Whites - 1 point 2 Slices of Wheat Toast w/ICBINB Spray - 2.5 points Subway 6" Turkey Sandwich - 5 points 2 Sugar Free Reese's Peanut Butter Cups - 1.5 points Fiber One Toaster Pastries - 6 points Orville Redenbacher 100 Calorie Popcorn - 2 points Beverages: Rockstar Roasted Coffee & Energy Drink - 1 point Lipton Green Tea w/Citrus - 2 points Crystal Light Hunger Satisfaction Strawberry / Banana Drink - 0 points Exercise: Hiking - 2 points Roller Skating - 5 points Total Points Used: 21 points / out of 22 Flex Points Total: 35 / Used: 0

Weight Watchers Recipe: Crispy Chipotle Potato Skins

Ingredients 4 large potato(es), baking-variety, cooked, cooled and quartered lengthwise 1 1/2 tbsp olive oil 1 tsp chili powder, or chipotle chili powder 1/4 tsp hot pepper sauce 6 slice(s) cooked Canadian-style bacon, finely chopped 3/4 cup(s) shredded fat-free cheddar cheese 2 medium tomato(es), diced 3 medium scallion(s), finely chopped 3/4 cup(s) fat-free sour cream Instructions Preheat oven to 425°F. Scoop out flesh of potatoes, leaving a thin layer of potato flesh in potato. (Reserve remaining potato flesh for another use such as mashed potatoes.) In a small bowl, combine oil, chili powder and hot pepper sauce. Using a pastry brush, brush insides of potato wedges with oil mixture. Place potato wedges in a single layer on a large nonstick baking sheet; sprinkle with bacon and cheese. Bake until cheese melts and potatoes are heated through, about 15 minutes. Sprinkle with tomatoes and scallions; serve with sour cream on the side. Yields 2 potato skins and about 1 1/2 tablespoons of sour cream per serving. Notes We used fat-free cheese and sour cream but you can use reduced-fat versions of these products if you prefer (could affect POINTS values). Make this recipe milder and sweeter by using fat-free mozzarella cheese instead of cheddar and pineapple tidbits instead of tomato. POINTS® Value: 4 Servings: 8 Preparation Time: 18 min Cooking Time: 15 min Level of Difficulty: Easy Works with Simply Filling Recipe Courtesy of Weight Watchers

5 ways to avoid winter blues

If you find yourself moving a little slower this winter, you’re not alone. Many people experience low energy when the days grow colder and daylight is scarce. While depression can be a serious health condition that requires medical treatment, a case of mild winter blues could benefit from a few of these best practices. Get moving Numerous studies indicate that regular aerobic exercise such as walking or running can have a significant impact on mild to moderate depression. One theory is that exercise releases chemicals in the body that can promote a sense of well-being. If it’s just too cold for a walk or you can’t get to the gym, try cleaning the house or even dancing to your favorite music. Lighten up Some experts suggest increasing your daily exposure to sunlight (or natural light) as much as possible to help keep depression at bay. Just 15 minutes of direct sunlight per day gives you your daily requirement of Vitamin D, which is not only a critical nutrient but is also believed to help regulate mood (don’t forget to wear sunscreen). Also, keep blinds and curtains open during the day. Meditate A recent study in the Journal of Consulting and Clinical Psychology found that mindful meditation exercises were more effective than anti-depressants in preventing a relapse of serious depression. Subjects were given meditation exercises to control negative thoughts and depressed feelings. Learn a simple meditation exercise. Eat the right foods Food can affect brain chemistry and mood by elevating levels of the feel-good hormone, serotonin. When you’re feeling down, try eating foods that boost and stabilize serotonin levels, such as lentils, pumpkin and flax seeds, almonds and walnuts. Read more about food and mood. Make the most of it Instead of spending the day curled up on the sofa, try to embrace the beauty of winter by doing something you can only do during this time of year. Take up a winter sport such as cross-country skiing (which you can do in the park if there’s enough snow), build an ice house or photograph/study winter wildlife. Who knows? You might enjoy yourself so much that you look forward to the season all year long. Always consult a doctor if your symptoms of depression do not improve or interfere with your daily life.

Weight Watchers - Day # 131 Menu

Point Total for the Day: 22 TotalFlex Points (for weekly use): 35 Menu: Fiber One Oats & Strawberry w/Almonds Bar - 2 points Lean Cuisine Pasta Romano w/Bacon - 5 points Sugar Free Jell-O - 0 points Weight Watchers Chocolate Chip Cookie - 1 point Saltine Crackers (15) - 3 points Fiber One Toaster Pastries - 6 points Beverages: Coffee Black w/Sweet-n-Low - 0 points Strawberry Flavored Water - 0 points 1 Cup of Fat Free Milk - 2 points Exercise: None Total Points Used: 19 points / out of 22 Flex Points Total: 35 / Used: 0

Weight Watchers Recipe: Chocolate Chocolate Chip Cookies

Ingredients 1 cup(s) all-purpose flour 1/4 tsp baking soda 1/8 tsp table salt 1/4 cup(s) butter, softened 1/2 cup(s) dark brown sugar, packed 1/2 cup(s) sugar, granulated 1/3 cup(s) unsweetened cocoa 2 large egg white(s) 1/3 cup(s) semi-sweet chocolate chips, miniature 1 spray(s) cooking spray Instructions Preheat oven to 350°F. Lightly spoon flour into a dry measuring cup; level with a knife. Combine flour, baking soda and salt in a large bowl. Beat butter and brown sugar with a mixer at medium speed until light and fluffy; gradually add granulated sugar, beating well. Add cocoa and egg whites, beating well. Gradually add flour mixture, beating until blended. Stir in chocolate minichips. Drop by rounded teaspoonfuls 11⁄2 inches apart onto baking sheets coated with cooking spray. Bake at 350°F for 10 minutes. Cool on pans 2 minutes or until firm. Remove cookies from pans; cool completely on wire racks. Yield: 40 cookies (serving size: 1 cookie).

POINTS® Value: 1 Servings: 40 Preparation Time: 11 min Cooking Time: 40 min Level of Difficulty: Easy

Courtesy of Weight Watchers

Don't Let Weekends Derail Your Diet

For most people, weekends are a time to let loose: Your schedule is more of your own making, your outfits don't need to be ironed or even color-coordinated, and there's more time to enjoy yourself. But between Friday night happy hour and Sunday night munchies, a lot can go down the hatch and derail your weight-loss goals. Here's how to stay on track. Tame the snack factor. Planned healthy snacks are fine because they keep your hunger in check, but unintentional "because it's there" samplings will add up. In fact, a recent study found that adults eat about 230 calories more on the weekends than on weekdays, and that much of these extra calories come from fat. It may not sound like much, but it adds up: After several months, you've taken in 3,500 calories—a full pound. Beware of alcohol. Studies show that one of the top sources of extra weekend calories is alcohol, so it pays to scale back your sips somewhat. "Alcohol is caloric—some people can lose weight simply by cutting it out. And it relaxes your inhibitions, making it harder to resist bigger portions," says Janis Jibrin, M.S., R.D., Best Life lead nutritionist. If you must have a drink, limit yourself to one a night, and stick to wine (4 ounces) and light beer (12 ounces); at about 100 calories each, they have signifiantly fewer calories per serving than mixed drinks, which can max out at 400 calories depending on how many liquors and juices are propping up that paper umbrella. Enjoy your lazy Sunday … but work a little movement in. Find one hour on Sunday when you can do something physical—rake leaves, walk the dog, take a yoga class, play with your kids at the park. Here's why: A study in the journal Obesity found that people on diets stopped losing weight on weekends (and those who weren't on diets gained!) partially because they're less active on Sunday. Make your Sunday night dinner last all week. Sunday night is a good time to make a huge pot of soup or a big casserole. Not only will you end your weekend with a veggie-filled meal (and veggies fill you up for fewer calories), but you'll be giving yourself something healthy to grab during the week when you're too crazed to cook. Just freeze individual portions for microwavable lunches or dinners all week. By Tula Karras The Best Life

Weight Watchers - Day # 130 Menu

Point Total for the Day: 22 TotalFlex Points (for weekly use): 35 Menu: 3 Egg Whites, scrambled - 1 point 2 Slices of Wheat Toast w/ICBINB Spray - 2.5 points Weight Watchers Light String Cheese - 1 point Lean Cuisine Lemon Pepper Fish - 7 points Weight Watchers Chocolate Chip Cookie - 1 point Progresso Light Chicken Vegetable Rotini Soup - 1 point Weight Watchers Chocolate Chip Cookie - 1 point Weight Watchers Black Cherry Yogurt - 1 point Fiber One Toaster Pastries - 6 points Beverages: Coffee Black w/Sweet-n-Low - 0 points Crystal Light Energy Wild Strawberry - 0 points Crystal Light Metabolism Peach Mango Green Tea - 0 points Exercise: Level 1 of the 30 Day Shred (Day #4) Total Points Used: 21.5 points / out of 22 Flex Points Total: 19.5 / Used: 11

Hungry Girl Recipe: De-Pudged Pigs in a Blanket!

Ingredients: 1 fat-free (or nearly fat-free) hot dog (like the ones by Oscar Mayer, Hebrew National and Ball Park) 1 portion Pillsbury Reduced Fat Crescent roll dough Directions: Preheat oven to 375 degrees. Cut hot dog into 4 even pieces. Stretch or roll out the triangle-shaped dough slightly, to make it a larger triangle. Cut dough into 4 long, narrow triangles. Beginning at the base of each triangle, roll a piece of the hot dog up in the dough until the point of each triangle wraps around the center. Place dogs on an ungreased baking pan and cook for about 12 minutes (until dough appears slightly browned and crispy). Enjoy! Serving Size: 4 pieces (entire recipe) *3 Points

Courtesy of Hungry Girl

Is There Such a Thing as Healthy Fast Food?

If you’ve seen the movie Super Size Me, chances are, you may not have had a Big Mac since. In his 2004 documentary, Morgan Spurlock, inspired by troubling statistics on American obesity, relied on the shock value of a thirty-day McDonald’s diet to show audiences what they already knew about fast food: that it’s not healthy. But what remains is that many Americans—because of habitual, financial, or other reasons—still eat it. Is there such thing as healthy fast food? Four years ago, a food company invented a way to cook low-fat fried foods by using a protein-based batter found in the muscles of discarded fish parts. Have the Burger Kings and Wendy’s of the world implemented this technology? Well, not exactly. But that doesn’t mean they haven’t included healthier items to their menus. Here are ten healthy suggestions. 1. Subway 6-Inch Veggie Delight. The commercials don’t lie: it really does have less than 6 grams of fat. In fact, it only has 3, the least of any “6 grams of fat or less” option on the menu. 2. McDonald’s Southwest Salad. This salad contains less than 140 calories and less than five grams of fat (as long as you don’t include chicken or dressing. 3. McDonald’s Fruit ‘n Yogurt Parfait (with granola). This may be the only healthy breakfast item you’ll ever find at a fast food restaurant. It contains 15 percent of your daily vitamin C and calcium needs. 4. Wendy’s Strawberry Yogurt Squeezerz. Gram for gram, this 70-calorie squeeze tube has fewer calories, less sugar, and more potassium than Dannon® Danimal Xtreme Berry Avalanche snack. 5. Wendy’s Mandarin Oranges. This small cup of fruit contains 40 percent of your daily vitamin C needs. 6. Burger King Apple Fries. These skinless apple slices are cut like and served in the same container as French fries, so you may be able to fool your little one into thinking this snack is an indulgent treat. One order has just 25 calories. 7. Subway Fruizle Express – Sunrise Refresher. This flavor of Subway’s popular fruit smoothies contains no fat, no cholesterol, is high in vitamin c, and is low in sodium. 8. Wendy’s Ultimate Chicken Grill. Compared to the ones at Wendy’s and Burger King, this sandwich has significantly less calories, fat, and sodium. By Nathan Schiller QualityHealth News

Weight Watchers - Day # 129 Menu

Point Total for the Day: 22 TotalFlex Points (for weekly use): 35 Menu: Quaker Low Sugar Oatmeal, Cinnamon & Spice - 2 points Lean Cuisine Cheese Ravioli - 5 points Sugar Free Jell-O - 0 points 1 Small Apple - 1 point Turkey Pepperoni (1 serving) - 2 points Weight Watchers Light String Cheese - 1 point Campbells Select Harvest Light Italian Vegetable Soup - 0 points Weight Watcher Chocolate Chip Cookie - 1 point 1 slice Toasted Wheat Bread w/ICBINB Spray - 1 point Fiber One Pastries - 6 points 1/2 Cup Fat Free Milk - 1 point Beverages: Coffee Black w/Sweet-n-Low - 0 points Key Lime Flavored Water - 0 points Diet Arizona Green Tea - 0 points Crystal Light Skin Essentials White Peach Tea - 0 points Exercise: Level 1 of the 30 Day Shred (Day #3) Total Points Used: 21 points / out of 22 Flex Points Total: 19.5 / Used: 11

Weight Watchers - Day # 128 Menu

Point Total for the Day: 22 TotalFlex Points (for weekly use): 35 Menu: 3 Egg Whites, Scrambled - 1 point 2 Slices of Wheat Toast w/ICBINB Spray - 2.5 points Weight Watchers Light String Cheese - 1 point Lean Cuisine Three Cheese Stuffed Rigatoni - 4 points Weight Watchers GIANT Latte Ice Cream Bar - 1 point Weight Watchers Chocolate Chip Cookie - 1 point Grilled Chicken Breast - 3 points 1/2 Cup of Edamame - 2 points Light Honey Mustard - 2 points Weight Watchers Cherry Cheesecake Yogurt - 1 point Beverages: Coffee Black w/Sweet-n-Low - 0 points Crystal Light Energy Wild Strawberry - 0 points Crystal Light Skin Essentials Pomegranate Lemonade - 0 points Exercise: Level 1 of the 30 Day Shred (Day #2) Total Points Used: 18.5 points / out of 22 Flex Points Total: 19.5 / Used: 11

Weight Watchers Recipe: Smoked Salmon and Cream Cheese Sandwich

Ingredients: 1 slice pumpernickel bread 1 1/2 tsp reduced-fat cream cheese 2 tsp fresh chives, parsley or dill, minced 3/4 oz smoked salmon 2 thin tomato, red onion and/or cucumber slices Instructions: Spread bread with cream cheese and sprinkle with herbs; top with salmon. Layer with sliced vegetables. POINTS® value 2 per serving Recipe courtesy of Weight Watchers

Five Food Habits That Sink Your Mood

We all have them at times—days when life really tests us. Your car gets a flat on the way to work, you flub an important report, you can’t help your child with his math homework, and to top it all off, you burn dinner. Your mood? Lower than this week’s stock market, and understandably so. But what about days when things are okay on the surface, and yet you just can’t seem to shake off your irritability? There may be a connection between your low spirits and what and how you’ve been eating. Our brains and bodies need regular, nourishing food to fuel our daily activities, and if they’re not getting what they need, crankiness can result. Think about your dietary habits. Do you feel particularly bad after a certain meal or at a certain time of day? Sometimes, simple tweaks are all it takes to boost your mood from foul to fair. Some of the most common bad-mood food habits include: Eating too many carbohydrates. Carbohydrates have a calming effect on us because they affect our levels of serotonin, a brain chemical that regulates our mood, appetite, pain sensitivity, and sleep habits. But there can be too much of a good thing when it comes to carbs—particularly refined carbs—and it can be tough to stop eating them once you start. The result? I-can’t-believe-I-ate-the-whole-bag-of-chips fatigue. Not eating enough carbohydrates. Conversely, people who shun carbs, such as followers of the Atkins diet, are not getting enough serotonin to boost their mood. Eating protein when you really crave pasta can lead to irritability. Relying too heavily on caffeine. The energy boost you get from your morning java may morph into afternoon jitters, making you tense and jumpy. Skimping on foods with mood-boosting properties. Studies show that eating plenty of foods with folate may help ward off depression. Opt for dark green leafy vegetables, lentils, kidney beans, orange juice, and folic acid-enriched cereals and breads. The mineral selenium is also important for mental health and is found in wheat germ, garlic, fish, shellfish, whole grains, sunflower seeds, and Brazil nuts. Skipping or going too long between meals. This is a common reason for blood-sugar crashes, which can leave you weak, shaky, and unable to concentrate. Experts advocate eating something every three to four hours to keep your system on an even keel. By: Laurie Salomon QualityHealth News

Weight Watchers - Day # 127 Menu

Point Total for the Day: 22 TotalFlex Points (for weekly use): 35 Menu: Quaker Low Sugar Oatmeal; Apples & Cinnamon - 2 points Fiber One Oats & Chocolate Bar - 2 points Weight Watchers Cheese Stick - 1 point 1 serving Turkey Pepperoni - 2 points Lean Cuisine Five Cheese Rigatoni - 7 points Sugar Free Jell-O - 0 points Weight Watchers Peanut Butter Cookie - 1 point Progresso Light Chicken Vegetable Rotini Soup - 1 point 2 slices of Wheat Toast - 2.5 points Weight Watchers Peanut Butter Cookie - 1 point Weight Watchers Giant Latte Ice Cream Bar - 1 point Weight Watchers Cherry Cheesecake Yogurt - 1 point Fiber One Toaster Pastries - 6 points Beverages: Coffee Black w/Sweet-n-Low - 0 points Wild Cherry Flavored Water - 0 points Crystal Light Skin Essentials White Peach Tea Mix - 0 points 1/2 Cup of Fat Free Milk - 1 point Exercise: Level 1 of the 30 Day Shred (Day #1) Total Points Used: 28.5 points / out of 22 Flex Points Total: 19.5 / Used: 11

Are You a Sugar Addict?

There's nothing wrong with the occasional post-dinner sweet. Numerous studies have shown the health benefits of chocolate--such as lowering blood pressure and improving heart function--when eaten in moderation. Others conclude that treating yourself with a sugary snack every now and again can improve your overall diet aspirations. But how do you know if you're simply reaping the benefits of the occasional sweet or if you're abusing sugar at the expense of your health? Here, surefire signs that you're a sugar addict--and what you can do to kick the habit. 1. You've sworn off sweets in the past...without actually doing it. A classic sign of the addict: you told yourself would would stop repeatedly yet still find yourself binging. How many New Year's resolutions have been wasted? One? Two? More? A verbal declaration is one thing, but without results, they're just words. 2. You eat sugary snacks in bulk, not in moderation. Benjamin Franklin once said, "Eat not to dullness; drink not to elevation." Moderation is a good practice in any aspect of one's life. When it comes to junk food, however, moderation is even more crucial. Numbers released by the National Centers for Health Statistics show that more Americans are obese (34 percent) than simply overweight (32.7 percent). With stats like these, gorging on sweets is no laughing matter. 3. You have a stash. It may be in your desk drawer at work. It may be behind the Tupperware in the kitchen or even underneath your bed. Regardless of the location of your stash, the truth remains: you have a sugar hoard to support your habits and to keep from those around you. Shame, shame. 4. You "need" your daily fix. If you cannot go a day without one soda, candy bar, or pudding snack, you may have a problem. "Occasionally" does not mean "daily occasions". Tomorrow, keep track of what you eat. See if you can steer clear of that slice of pie. Sage Advice for the Sugar Addict Good news. Contrary to popular belief, a person cannot be physiologically addicted to sugar. According to Dr. Debra Zellner of Montclair State University of New Jersey, who once studied drug addiction and now focuses on food, "addiction" cannot be achieved with sweets. True physiological addiction is achieved simply by administering the product into the system. Swallowing a capsule filled with chocolate does not satisfy a chocoholic. It's the smell, texture, and the taste that allure--not the sugar. So how can you beat the sugar buzz? Follow these tips for a sugar-free start: Focus. Don't dilute your goal to kick the sugar habit by substituting it with weight loss goals. By removing junk food from your diet, weight loss will follow. Concentrate on the task at hand; and that's to put the cookie down. Removal. Got that stash we were talking about earlier? Remove it. Give it to a friend, throw it out, do whatever is necessary. If it's not insight or looming in your mind's eye, you're less likely to indulge. Replace. Whenever you remove an aspect of your life, it is important to replace it with something else. Eliminating the usual bowl of ice cream at the end of the night will create a vacuum. Replace it with something productive--a healthy snack, a good book, or exercise. Support. Don't go it alone. You're less likely to relapse if there's someone by your side trying to dissuade you. Invoke the help of a loved one, coworker, or friend. You can support each other to conquer a beast of any size. Article By: Seth Czarnecki QualityHealth News

Hungry Girl Recipe: Peachy Keen Pumpkin Oatmeal Muffins

Ingredients: 1 1/4 cups regular oats (not quick or instant) 3/4 cup Bisquick Heart Smart baking mix 1 cup skim milk 1/2 cup Egg Beaters, Original 1/3 cup canned pure pumpkin 1 cup canned peaches in juice or water; drained & chopped 1/4 cup SPLENDA, Granular 2 tsp. pumpkin pie spice 1/4 tsp. salt Directions: Preheat oven to 400 degrees. Combine ALL ingredients in a large bowl and stir well. Spoon mixture into a 12-cup muffin tin sprayed well with nonstick cooking spray. Bake muffins for 20 minutes, or until muffins have puffed up and tops are firm and golden. Allow to cool before removing from muffin tin. Enjoy! (Don’t you love recipes that are this easy!) POINT VALUE = 1 point Courtesy of Hungry Girl

Weight Watchers & Whitman's

It's no secret that I've been following Weight Watchers for a little while now. Since September 24, 2008 to be exact. And not only is it working (lost 14 pounds to date!), I'm enjoying myself. At first I really thought that since I was going to have the freedom to eat WHATEVER I wanted, I was going to fail miserably instead of making wise food choices, and sticking to more healthy things. Mostly because junk food is my downfall. And baked goods. But I have proven myself wrong! I can still indulge in a treat or two from time to time because now there are so many 'treat' type foods filling up my grocery store aisles. Treats that I can enjoy in moderation. Treats that I don't have to feel guilty about eating! And my most favorite thing about these treats is that they are Weight Watcher endorsed, complete with point values on the package. Here is just a quick run down of some of the Weight Watchers treats that I enjoy: Weight Watchers Ice Cream Cups: I love ice cream almost as much as I love my kids. And while I haven't tried each of these flavors (YET), the Chocolate Chip Cookie Dough Cup is my favorite. And it's only 2 points! Weight Watchers Ice Cream Bar: Again with the ice cream, but this time with coffee! The GIANT Latte Bars are yummy and only 1 point! Weight Watchers Smart Ones Desserts: I really can't say much about these other than 'LOVE'. They are delicious and satisfying when I want something. Anything sweet. Especially this one, this one, this one, this one, this one and this one. And they are fairly low in points being that some are 3 points, and a few are 4 points. Weight Watchers Soft Cookies: I've tried them all and yet again, I LOVE! And only 1 point per cookie!! Weight Watchers Snack Cakes: I've tried the chocolate cakes, the carrot cakes, and the lemon cakes and they are light and delicious. I've got my eye on the chocolate brownies and the golden sponge cake with creamy filling as they are new! I will be looking for them the next time I grocery shop. And last but not least, Weight Watchers Chocolate Candies. I recently received a few bags to try and I have one word for them: DIVINE. I tried the Pecan Crowns (1 point per piece) and the Peanut Butter Cups (2 points per piece) and man are they a nice blend of chocolaty goodness to have around when I'm really craving chocolate. I never realized how many different types of chocolate candies there were available as this was the first time I had tried any, but I can say that I will be on the hunt for a few of the other flavors. And being that they are made by Whitman's you have to know that they taste just a decadent as a regular piece of chocolate. Try one or all of these products and Stop DIETING. Instead do yourself a favor and start LIVING.

Weight Watchers - Day # 126 Menu

Point Total for the Day: 22 TotalFlex Points (for weekly use): 35 Menu: Oatmeal - 2 points Healthy Choice Grilled Turkey Breast - 5 points Sugar Free Jell-O Pudding - 1 point Progresso Light Chicken Noodle Soup - 1 point 3 servings (15) Saltine Crackers - 3 points Weight Watchers Peanut Butter Cookie - 1 point Weight Watchers Berries 'n Cream Yogurt - 1 point Fiber One Toaster Pastries -6 points Beverages: Coffee Black w/Sweet-n-Low - 0 points Arizona Diet Green Tea - 0 points Crystal Light Energy, Wild Strawberry - 0 points 1/2 Cup Fat-Free Milk - 1 point Exercise: None Total Points Used: 21 points / out of 22 Flex Points Total: 30.5 / Used: 4.5

What's a healthy weight?

Good health is about more than just your weight. It depends on many things, including your family's medical history, your genes, whether you smoke, the type of food you eat and how active you are. A combination of factors determines our weight, and that's why it's difficult to set an exact ideal weight that applies to everyone. It's important to remember there's a range of healthy body weights. Aiming to keep within this means an end to aspiring to one magic weight you think you should be. Many people have a distorted perception of what constitutes a healthy body weight. We're surrounded by images of celebrities, many of whom are underweight. Comparing yourself with these images isn't helpful. But comparing yourself to friends and family isn't that useful either, because as obesity becomes more common our perception of 'average' weight may in fact be too heavy. It's important to make an objective assessment of your size. Looking at yourself in the mirror isn't a good way to assess whether you're a healthy weight. How do I know if I'm a healthy weight? There are a number of ways you can work out if you're within a healthy weight range. You need to get an accurate idea because it's easy to underestimate or overestimate your own weight. Body mass index You can check your body size using the body mass index (BMI), which assesses your weight in relation to your height. Work out your BMI with our calculator, available in both metric and imperial versions. Waist circumference Another method of assessing whether you're a healthy weight is to measure your waist. This gives an indication of how much fat is stored around your middle. Excess fat in this area increases your risk of heart disease and diabetes. Body fat You can measure the amount of fat in your body using scales designed for this purpose, often called body fat analysers. These pass a small, safe electrical signal through your body. Lean tissue, such as muscle, and blood contain water and act as conductors of the electrical signal, while fat resists it. The greater the resistance, the more body fat you have. Body fat is only one aspect of health. Your GP can advise whether additional measurements such as blood pressure, resting heart rate, blood cholesterol, and fat and glucose tests are necessary. Are you overweight? If your BMI and waist circumference indicate you're overweight, changes to your lifestyle could help to control your weight. Think about how you can make changes to your diet and physical activity over the long term. For more advice, see Do you need to lose weight? Are you underweight? Not weighing enough can also put your health at risk. If you're underweight because of a restriction of your diet, you're at risk of a number of nutritional deficiencies. Young women especially are at risk of anaemia (a lack of iron), while insufficient calcium can lead to osteoporosis in later life. Amenorrhoea (missing menstrual periods) is also common among women who are underweight, and it can lead to infertility. For more information, see Do you need to gain weight? Are you a healthy weight but unhappy? If your weight lies within the healthy range but you're unhappy with your shape, you'll probably derive more benefits from a supervised exercise programme than by restricting your diet. This will improve your fitness, help to tone specific muscle groups and enhance your overall health and wellbeing. This article was last medically reviewed by Dr Susan Jebb in June 2007.

Hungry Girl Recipe: Chinese Shoestring Soup

This beauteous bowl of soup is almost as much fun to make and look at as it is to slurp! Ingredients: 4 cups fat-free broth; vegetable, chicken, or beef 3 medium-sized scallions 1 small carrot 1 small zucchini 1/2 medium-sized red pepper 1 tsp. light/ low-sodium soy sauce *Optional: 4 lemon wedges Directions: Begin by cutting all veggies (scallions included) into matchstick-sized strips (use a vegetable shredder if you have one!). In a large pot, combine all ingredients except for the scallions (and lemon wedges). Bring to a boil. Once soup has reached a boil, reduce to medium heat (a low boil) and add scallions. Cook for approximately 5 minutes, until veggies are limp. If desired, serve with lemon wedges for a citrus-y touch. Makes four 1-cup servings. Be creative… At just 1 Point a serving, turn this into Shoestring Egg Flower Soup! To do so, pour 2 large egg whites into a container with a spout (like a measuring cup). Once soup has cooked for 5 minutes at medium heat, remove from heat and VERY slowly pour in egg whites while VERY quickly stirring in one direction. The result will be gorgeous bursts of egg bits in your yummy shoestring soup! Point Value = 0 points

Weight Watchers - Day # 125 Menu

Point Total for the Day: 22 TotalFlex Points (for weekly use): 35 Menu: Kashi TLC Soft Baked Strawberry Bar - 2 points Wendy's Chili - 6 points Wendy's Side Ceasar Salad - 1 point Applebee's Steak & Portobello's - 7 points Weight Watchers Berries 'n Cream Yogurt - 1 point Fiber One Toaster Pastries - 6 points Beverages: Iced Tea - 0 points Exercise: None Total Points Used: 23 points / out of 22 Flex Points Total: 30.5 / Used: 4.5

I love this little guy!

He's so cute I just want to gobble him up! I wonder why Weight Watchers made him orange? Hmmmm.....

Hungry Girl Recipe: Sassy Salsa Pumpkin Soup

Ingredients: Non-stick cooking spray 1 tbsp minced garlic 1 tbsp chili powder 1/2 tsp cumin 4 cups Fat Free broth (chicken or vegetable) 15 oz. can pure pumpkin 1 can black beans, drained and rinsed 1 cup corn 3/4 cup salsa (this is where you can add or reduce the spiciness) Optional toppings: shredded reduced-fat or fat-free cheese, and reduced-fat or fat free sour cream Directions: Spray pot with non-stick cooking spray and heat pan on medium. Add garlic, chili powder and cumin, and stir for one minute. Add broth to the spices, and bring to a simmer. Add pumpkin and mix well. Add the remaining ingredients and bring soup to a boil. Reduce heat and simmer for 10 minutes. This soup can be served with a sprinkle of cheese and a little fat free sour cream on top. Serves 4. Point Value: 3

Weight Watchers - Day # 124 Menu

Point Total for the Day: 22 TotalFlex Points (for weekly use): 35 Menu: Small Apple - 1 point Kashi TLC Soft Baked Blackberry Graham Bar - 2 points Lean Cuisine Pesto Chicken w/Bow Tie Pasta - 7 points Sugar Free Jell-O - 0 points Weight Watchers Black Cherry Yogurt - 1 point Weight Watchers Chocolate Chip Cookie - 1 point 2 Taco Bell Ranchero Chicken Soft Taco (Fresco) - 6.5 points Weight Watchers Cherry Cheesecake 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 Iced Tea - 0 points Black Cherry Flavored Water - 0 points Exercise: None Total Points Used: 25.5 points / out of 22 Flex Points Total: 31.5 / Used: 3.5

Hungry Girl Recipe: Fully Loaded Baked Potato Soup

Ingredients: For Soup 3 cups fat-free chicken broth 1 cup plain light soymilk 1 large potato (about 14.5 oz.) 1/4 cup all-purpose flour 2 tbsp. chopped onion 2 tbsp. shredded fat-free cheddar cheese 2 tbsp. fat-free sour cream 1 tbsp. real bacon bits (like the kinds by Oscar Mayer and Hormel) 3/4 tsp. garlic powder 3/4 tsp. onion powder 1/2 tsp. minced garlic 1/4 tsp. salt 1/8 tsp. black pepper For Topping 5 tsp. shredded fat-free cheddar cheese 5 tsp. fat-free sour cream 5 tsp. diced scallions 2 1/2 tsp. real bacon bits Directions: Pierce potato with a fork in multiple places, and then place it on a paper towel or microwave-safe plate. Microwave for 8 - 10 minutes, until potato is soft. Once cool enough to handle, remove and discard the skin (either by peeling skin off or cutting potato open and scooping out the insides). Mash the potato pulp with a fork and set aside. Bring a medium pot sprayed with nonstick spray to medium-high heat. Add chopped onion and minced garlic and cook for 1 - 2 minutes, until onio n has softened. Add broth and soymilk. Slowly add the flour, continuously stirring until it has completely dissolved. Add mashed potato and stir until fully blended. Add all other ingredients for soup, but not for topping (cheese, sour cream, bacon, garlic powder, onion powder, salt, and pepper). Mix well, reduce heat, and simmer for 2 minutes. Divide soup among five bowls. (Or pour about 1 cup into a bowl now, and refrigerate the rest for another day.) Top each bowl with 1 tsp. each of cheese, sour cream, and scallions. Sprinkle each bowl with 1/2 tsp. bacon bits. Enjoy! HG Tip! Feel free to load up your baked potato soup with even more potato toppings like salsa, chopped tomato, and spinach. Yum! MAKES 5 SERVINGS POINTS® value 2*

Weight on my Shoulders

I re-signed up for Weight Watchers Online earlier this week because I had let my membership lapse for a short period of time. I had been doing so well, and thought that I had it all under control and decided that I could do it on my own, without the online membership. And then my weight creeped up. And my eating was out of control. And I started to get upset and disappointed in myself and realized that I was wrong. I needed to sign up again. I needed the wonderful online tools to keep my focused, and on track. And So I did. The last weight I recorded here was 174lbs. That was on 1/15/09. The day I signed up for Weight Watchers again I recorded my weight as 174lbs. And because when I signed up the second time, I decided to switch my weigh in day up, so I changed it to Friday. This morning when I stepped on the scale to weigh myself it showed: 169 pounds!

On 9/24/08 when I first started Weight Watchers Online I recorded my weight as 183lbs, and today I'm sitting at 169lbs. Total loss from when I started Weight Watchers? 14 pounds! I couldn't be more excited. And I'm glad to be back.

Why Saying No to Foods May Be Harder for Women

New research on the brain suggests that women unconsciously have a tougher time resisting their favorite foods than men do. "This gives us another piece to put into this puzzle," said Dr. Gene-Jack Wang, the study's author, who speculated that women may have more trouble saying no to food because they sometimes have to eat for two. "Maybe evolution leads them to this because of their important mission to have a baby," said Wang, a senior scientist at Brookhaven National Laboratory and professor of psychiatry at Mount Sinai School of Medicine in New York. According to Wang, the new study aimed to understand why some people don't stop eating when they're full. Your body tells you that you've eaten enough by sending a signal to your brain from the gut, he explained, "but if you go to the buffet, sometimes you just cannot stop." This wasn't a big problem throughout history because people rarely had a chance to eat more than they needed, Wang said. But modern society has changed that, he said, especially over the past 30 to 40 years as obesity has become much more common in the United States. For the study, which appears in this week's issue of the Proceedings of the National Academy of Sciences, the researchers asked 13 women and 10 men about their favorite foods. The participants said they liked a variety of dishes and desserts, including lasagna, pizza, brownies, ice cream and fried chicken. Then, after they fasted for 20 hours, the researchers presented them with their favorite foods; the dishes were even warmed up, if appropriate, to make them more tempting. The men and women were allowed to smell and taste the food but not eat it. Then, in an experiment, they were told to try to inhibit their desire to eat the food. Meanwhile, PET scans examined their brain activity. The researchers found that certain areas of the brain became more active in both the men and women when they were tempted with food. The brain areas that lit up control emotions such as motivation. Also, both men and women succeeded in making themselves feel less hungry by inhibiting their desire to eat the food. But the brain scans suggested that the women's brains were still acting as if they were hungry. In other words, the women may have thought they were less hungry, but their brains didn't seem to be entirely on board. What's going on? Hormones could play a factor in women, Wang said, because they need to eat more when they're pregnant. The research could help scientists understand why some people can't resist certain kinds of high-calorie food, Wang said. "Some people cannot inhibit themselves, and we need to help those people." Article Source: The Washington Post By Randy Dotinga HealthDay Reporter

Weight Watchers - Day # 123 Menu

Point Total for the Day: 22 TotalFlex Points (for weekly use): 35 Menu: Instant Oatmeal, Apples & Cinnamon - 2 points Dippin' Stix Sliced Apples & Yogurt Fruit Dip - 2 points Healthy Choice Meatloaf - 6 points Weight Watchers Chocolate Chip Cookie - 1 point Weight Watchers Cheese Stick - 1 point Turkey Pepperoni (1 serving) - 2 points Kashi Soft Baked Ripe Strawberry Bar - 2 points Grilled Pork Chop - 3 points Wax Beans - 0 points Green Beans - 0 points Sugar Free Jell-O Pudding - 1 point Weight Watchers Berries 'n Cream Yogurt - 1 point Beverages: Coffee Black w/Sweet n Low - 0 points Crystal Light Energy; Wild Strawberry - 0 points Arizona Diet Green Tea - 0 points Exercise: None Total Points Used: 21 points / out of 22 Flex Points Total: 35 / Used: 0

The Amazing Interview of Dietgirl by Jen Larson

I read this interview today on Yahoo Shine. I wanted to share it, so either follow the link to the actual article, or read it below. You won't be sorry! I've added it to my wish list on Amazon because I really want to read it. That is if I can't find it at the library first!

Shauna is Dietgirl. She has Amazing Adventures, and writes not only a so-good blog about them, but also, recently, a book. It is, you will be astonished to learned, called The Amazing Adventures of Dietgirl, and it is marvelous–it’s funny, moving, beautifully written, with a cast of wonderful characters and a story at the heart of it that will make you feel, for real, inspired and hopeful. It’s not a book about dieting, about how happiness is only achievable if you’re thin, but a book about health and about happiness. It will also make you want to go sign up for a Body Pump class right now immediately. Shauna, in the midst of her non-virtual American book tour, has embarked on a Virtual Book Tour (other stops can be found here), and has answered a few questions that I had for her, though I forgot to ask if she’ll take me home in her suitcase when she returns to Scotland. s---. 1. In the book you struggle with accepting your body and loving who you were despite your size, and you use a lot of very harsh language about your body and your weight. You could be so mean to yourself, so casually, that it was sometimes difficult to read. Is self-acceptance something you’re still struggling with? Have you consciously tried to change the way you talk about and think about your weight or your body? I find it difficult to read too! It disturbs me to look back and see how my awful body image clouded every little thing I did. It’s not something I struggle with so much now. I don’t think I consciously tried to change the way I talked/thought; it happened more naturally as a result of my actions. Little things, like getting into weight training when I was 300 pounds, or doing that 5K race… it’s so bloody cheesy but just doing stuff and proving to myself that my body was not a “fat, useless blob” and other terrible quotes got me looking at my body in a different light. The words I used to describe myself became more accepting and positive. I still have days when I get grumpy with my lumpy bits - your body is such an easy target if you’re feeling down. But I know feeling good about it again is a simple matter of taking care of myself - sleep, good food, exercise. Again it sounds cheesy and simplistic but I need to do those things to keep me feeling good in my own skin. If I don’t take care of my physical health my mental health goes haywire so I have to work to keep it all in vague harmony.I also think being older helps - life becomes less you-centric so you get a better perspective on things. I can laugh at my character and body flaws instead of feeling crippled by them. 2. Your sister and your mother are both such incredibly vibrant characters in the book. Your sister’s support and the way she kept pushing you to take chances, to take charge, to not give in to your insecurity, was particularly wonderful, and I’m a fan. Does she still live in London and work in posh hotels? Has she considered a career as a life coach, or are your family the only lucky ones?

Rhiannon still lives in London. She’s in marketing now but I will suggest life coaching to her if she ever fancies a change! Rhi and I have been through a lot of crazy stuff and have always been the other’s calm in the storm, helping each other through our darkest moments. I’m glad that I got to preserve this period in print and let everyone know who bloody amazing she was… she believed in me when I didn’t. She is a good egg. The greatest of all eggs :) 3. I love that your mom had her own story, too–from figuring out her own issues with food, coming to terms with how they affected her daughters, coming to terms with how they had been affecting her her whole life, and finally overcoming them at the end. Is she still walking every day? Still kicking ass and taking names?

The Mothership remains a great character. She’s still walking and has even become a bit of a gym bunny now. She’s found a love interest too — she met him online. It was only a few years ago she was wary of me gallivanting around with People Off The Internet and now she’s going to marry one of them!

4. One of the things you worried about in the book was how the people in your life would react to your website; how have people reacted to the book? How have they reacted to how they’re portrayed? How have they reacted to your painfully honest descriptions of your early depression, the binging and the hopelessness? Those in the book have been happy with their portrayal - I was careful to balance honesty with discretion! Some people were shocked to read about the depression and bingeing and were upset that they didn’t know because they could have helped. In hindsight I feel rotten for not reaching out to people, but you know what it’s like when you’re caught in that fog… you can’t find the energy or words to express what you’re feeling. I couldn’t stand being around myself so the last thing I wanted to do was burden anyone else with my troubles. I think that’s just the nature of the depressed beast. 5. Your book tour is huge and all-encompassing and something that would have scared the s--- out of the old Shauna. You are very brave! How are you handling it? Does it ever make you wish you could pull down your blinds and hide a lot? I’m handling it much now than when the book came out in the UK and Ireland a year ago. Last year I felt rather fraudulent and wanted to hide; all those old Fat Girl Freak Out feelings resurfaced! But I’m glad it happened because I toughened up and finally got it through my head that can’t make everyone in the world approve of me - some people are going to hate you and your book, some will like it, and that’s cool… I just need to make sure I approve of what I’m doing! Life is far more peaceful and enjoyable since I figured that out that one (I’m a slow learner). I was reading an article in the Sunday Times (UK) recently called How To Be An Optimist and there was a nice quote from Bill Clinton: “We organise our minds to obsess about things that don’t amount to hill of beans. You be free now!” 6. You mention in the book that your dream had always to become an author, and one of the best things about the book was that you see it happen over the course of the story–your confidence and courage growing and your belief in your own talent, plus the fact that we’re holding in our hands the evidence of it coming true. Are you still writing? What are you working on now? I’m still writing, but right now it’s a load of scrawly rubbish in notebooks. I’m stepping back a little and recharging my batteries and trying to remember that I can write about things aside from the size of my arse :)

by Jen Larsen

Hungry Girl Recipe: Yumbo Gumbo

Ingredients: One 14.5-oz. can stewed tomatoes (not drained) 8 oz. peeled and deveined raw medium shrimp with tails removed 8 oz. white crab meat (about two 6-oz. cans drained) 1 cup Spicy Hot V8 vegetable juice 1 cup frozen cut okra 1/2 cup chopped green bell pepper 1/2 cup chopped red bell pepper 1/2 cup chopped o nion 1 tbsp. cornstarch 2 tsp. Cajun seasoning, or more to taste 1 tsp. Frank's RedHot Original Cayenne Pepper Sauce, or more to taste black pepper, to taste Directions: Bring a large pot sprayed with nonstick spray to medium heat. Add bell peppers and onion. Stirring occasionally, cook for about 3 minutes, until tender. Add tomatoes, V8 juice, and cornstarch. Stir well, making sure cornstarch dissolves completely. Cook until mixture begins to bubble. Add okra, Cajun seasoning, and Frank's RedHot. Stir and bring mixture to a boil. Reduce heat to low. Cover and let simmer for 10 minutes. Add shrimp, and continue to simmer until shrimp are cooked through, about 3 - 4 minutes. Add crab meat and 3/4 cup water. Raise heat to medium, and return to a boil. Remove pot from heat, cover, and let thicken for 5 minutes. Season to ta ste with black pepper. If you like, add a little more Cajun seasoning and Frank's RedHot. Enjoy! HG Alternative! For a more traditional gumbo, add 3/4 cup cooked brown rice to the pot just before you cover it during the last step. Each serving will then have 165 calories, 1.5g fat, 710mg sodium, 21g carbs, 3g fiber, 7g sugars, and 17.5g protein (POINTS® value 3*). MAKES 5 SERVINGS POINTS® value 2*

Weight Watchers - Day # 122 Menu

Point Total for the Day: 22 TotalFlex Points (for weekly use): 35 Menu: Instant Oatmeal, Maple & Brown Sugar - 2 points Lean Cuisine Sun-Dried Tomato Pesto Chicken - 6 points Weight Watchers Berries 'n Cream Yogurt - 1 point Sugar Free Jell-O - 0 points Weight Watchers Cheese Stick - 1 point Turkey Pepperoni (1 Serving) - 2 points 10 Saltine Crackers - 2 points Progresso Light Savory Vegetable Barley Soup - 0 points Weight Watchers Chocolate Chip Cookie - 1 point Fiber One Toaster Pastries - 6 points Weight Watchers Cherry Cheesecake Yogurt - 1 point Beverages: Coffee Black w/Sweet n Low - 0 points Crystal Light - 0 points Strawberry Flavored Water - 0 points Exercise: None Total Points Used: 22 points / out of 22 Flex Points Total: 35 / Used: 0

Top 6 Fitness Trends for 2009

Exercise is as old as the ancient Greeks…and popular as ever. Probably one of the best examples is the marathon (which is derived from Pheidippides’ supposed 40-kilometer run from Marathon to Athens): In 1977, more than 4,000 people signed up to run the first Chicago Marathon; in 1995, 9,000 did. Then, in 2007, it sold out with 45,000 entries—six months before the race. Because fitness has become so interwoven into the fabric of society, it has gone through various trends. Coaches and trainers implement new science into their repertoires, companies invent the new workout apparatus, and the consumer decides what works and what doesn’t. With the help of Rafael Torres, owner of Torres Fitness in New York City, we identified the top six fitness trends for 2009. (Hint: The first half is economic-themed.) 1. Group sessions. In the time of a weak economy, people are more likely to choose a group class over a one-on-one session. “This began around Thanksgiving,” says Torres. “Suddenly people couldn’t afford their personal trainers and were more likely to work out with a group either at the gym or in the park.” 2. Boot camps. Typically, these consist of small (4-10 people) group sessions held in a public area with an intense, motivating instructor. “These can offer more bang for your buck,” Torres says. You feel like you’re getting personal attention, but at a fraction of the price. 3. Traditional training. This stems from both the economy and a mindset that pushes against functional, “like the pros” training of the past few years. “People are going old-school,” Torres says. Think a half-hour jog in the park followed by a circuit of bench presses, military presses, and squats. 4. Inertia-free machines. By preventing the snap-back you get from a traditional cable machine and by being both easier to use and more effective in isolating muscles, gyms are purchasing them for health and safety reasons. Examples include Keiser machines and the Nautilus Freedom Trainer. 5. Brazilian Ji-Jitsu. The emergence of mixed martial arts as a mainstream sport has helped push people toward kickboxing and karate, but Brazilian Ji-Jitsu has everything: its moves are easy to learn, it requires less strength than technique, it is more “down-and-dirty” than meditative, and it has an enormous effect on the cardiovascular system. Torres says, “I’ve never burned as many calories as I have doing Brazilian Ji-Jitsu.” 6. Back-to-the-basics. Interestingly, Torres can trace this to kettlebells. As the unique Russian training tool became popular in America, people became influenced to try it without understanding how best to use it. But those who weren’t properly conditioned to did not experience gains. The result has been a primary focus on strengthening the core muscles with basic exercises (leg extensions, bicep curls, pull-ups) that can lead to an ability to execute more difficult exercises like kettlebells. By: Nathan Schiller, Quality Health

Hungry Girl Recipe: Wrapper's Delight

Ingredients: 1 large La Tortilla Factory Smart & Delicious Low Carb/High Fiber tortilla 3 baked corn tortilla chips (like Guiltless Gourmet's Yellow Corn Tortilla Chips) 1/4 cup drained 98% fat-free chunk white chicken breast (previously packed in water) 1/4 cup shredded fat-free cheddar cheese 1/4 cup shredded lettuce One-third plum tomato, diced 1 tbsp. fat-free sour cream 1/2 tsp. dry taco seasoning mix 2 dashes cayenne pepper, or more to taste Directions: Using a fork or knife, break up the chicken so there a re no large chunks. In a small microwave-safe bowl, combine chicken, cheese, taco seasoning mix, and cayenne pepper, and mix well. If you like, season to taste with extra cayenne pepper. Microwave for 30 seconds, or until cheese begins to melt. Set aside. Warm the tortilla in the microwave for 10 seconds (making it easier to fold without ripping), and then lay it out on a flat surface. Place the chicken mixture in the center of the tortilla. Flatten the mixture into a circle, keeping it about 2 inches from the outer edge of the tortilla. Next, layer the tortilla chips on top of the chicken mixture. Evenly top with sour cream, lettuce, and tomato. FOLDING INSTRUCTIONS: Starting at the bottom of the tortilla, fold edge up a few inches to the tortilla's center. Then, going around the edge of the tortilla, repeatedly fold, overlapping sections to meet in the center for a total of about six folds, until filling is completely enclosed. (Trust us, it's easy!) Bring a pan sprayed with nonstick spray to medium heat, and carefully place the folded tortilla in the center of the pan with the folded side down. Heat for 4 - 5 minutes, until the tortilla is browned. Carefully flip it with a spatula, and heat for another 30 - 60 seconds. Now chew it up! MAKES 1 SERVING POINTS® value 4* Courtesy of Hungry Girl

Weight Watchers - Day # 121 Menu

Point Total for the Day: 22 TotalFlex Points (for weekly use): 35 Menu: Weight Watchers Black Cherry Yogurt - 1 point Lean Cuisine Asian Style Pot Stickers - 5 points Weight Watchers Chocolate Chip Cookie - 1 point Weight Watchers Berries 'n Cream Yogurt - 1 point Weight Watchers Cheese Stick - 1 point Turkey Pepperoni (1 serving) - 2 points Grilled Chicken Breast w/Lite Honey Mustard - 6 points Edamame - 2 points Sugar Free Jell-O - 0 points Weight Watchers Cherry Cheesecake Yogurt - 1 point Maple and Brown Sugar Instant Oatmeal - 2 points Beverages: Coffee Black w/Sweet-N-Low - 0 points Arizona Diet Green Tea - 0 points Crystal Light Skin Essentials, Pomegranate Lemonade - 0 points Exercise: 20 minute brisk walk Total Points Used: 22 points / out of 22 Flex Points Total: 35 / Used: 0

Weight Watchers Recipe: Zucchini Sticks with Honey-Mustard Mayo

These crunchy, crumb-coated sticks taste just as sinful as their fried cousins. Even better, they boast nutrients and fiber, making them a healthy snack to boot! Ingredients 1/4 cup(s) all-purpose flour 1/4 tsp table salt 1/8 tsp black pepper 4 medium zucchini, ends trimmed, cut into 12 x 1-inch sticks each 3 medium egg white(s), lightly beaten 1 cup(s) seasoned bread crumbs 1/2 cup(s) fat-free mayonnaise 1 tbsp honey 1 tbsp Dijon mustard Instructions Preheat oven to 400ºF. Coat a large baking sheet with cooking spray. Combine flour, salt and pepper in a shallow dish. Mix well with a fork to combine. Add zucchini sticks and turn to coat. Place egg whites and bread crumbs in separate shallow dishes. Add zucchini to egg whites and turn to coat. Transfer to bread crumbs and turn to coat. Place coated zucchini on prepared baking sheet and coat with cooking spray. Bake 40 minutes, until golden brown. Whisk together mayonnaise, honey and mustard. Serve zucchini sticks with honey-mustard mayo on the side. Yields about 6 sticks and 1 tablespoon of dip per serving. POINTS® Value: 2 Servings: 8 Preparation Time: 10 min Cooking Time: 40 min Level of Difficulty: Moderate

Are You Getting Enough Fiber?

Something we all remember from childhood is our mom, our doctor, and even our teachers telling us to eat more fiber. But how many of us really knew what they were talking about? Dietary fiber refers to carbohydrates that cannot be digested, which means that when consumed, they fill you up and provide you with energy. Here are the two main benefits of eating fiber: 1. It's loaded with vitamins and minerals. The foods in which fiber is found (mainly fruits, vegetables, legumes, and whole grains) are often low in fat and calories-and packed with vitamins and minerals. 2. It helps prevent health problems. Both the Food & Drug Administration (FDA) and the American Dietetic Association (ADA) claim that consuming the proper amount of fiber can help improve digestive disorders; lower high cholesterol and high blood pressure; and prevent obesity, diabetes, cancer, and heart disease. The Institute of Medicine recommends eating 14 grams of fiber for every 1,000 calories, which can be 30 grams per day. Problem is, the average American eats only about half that. Without obsessing over nutrition labels, here are simple, everyday ways to make sure you get enough fiber-and how you'll know it's enough. 5 Fiber Friendly Tips Switch Entirely To Whole Grains Get in the habit of buying brown pastas, rice, breads, and cereals. One cup of whole grain spaghetti has 6 grams of fiber, 1 cup of whole grain oatmeal has 4, and 1 cup of wheat bran cereal has 24. Prepare Fruit Ahead of Time Slice up whichever fruits are in season into a bowl, and properly store them in the fridge. Throughout the week, add them to yogurt and/or cereal, or simply eat them plain. Apples and oranges each have 3 grams of fiber, while strawberries have 4. Rethink Your Snacks Graham crackers and fig bars are tastier and more filling than a bag of potato chips. If you have a sweet tooth, let low-fat oatmeal raisin cookies fill the void. Put Toppings on Your Pizza Instead of three greasy slices of plain, one or two slices of broccoli, spinach, and green pepper pizza can be a healthy meal. Mix in Legumes Soups should contain lentils (10 grams of fiber per cup). To rice and pasta, add kidney beans (16 grams per cup). And top a steak with split peas (9 grams per cup). Following these guidelines takes little more than a conscious choice. And the results will be well worth it! Quality Health - by Nathan Schiller

I've Fallen (off the wagon) And I Can't Get Up

I'm not going to lie, I've been struggling. At some point at the beginning of January I lost my focus and I haven't been able to get it back. Mind over matter I keep telling myself, but it's not working. I'd find myself starting off strong at the beginning of the week, then by Thursday or Friday of that very same week, I'd find myself distracted with not a care in the world about all the hard work I was un-doing. My will power was no where to be found. I haven't been exercising either. Mind over matter I keep telling myself, but it's not working. I told myself today that it was a new day. A day to start over, a day to get back on track and not fail again. I need to do this - for myself and for my family. I deserve to reach my goal. But I have to put my mind to it and just do it. Mind over matter I told myself today, and it's totally working. I weighed myself this morning and the scale read 174.0 pounds. I will get on the wagon (again) today and move forward with a positive attitude and accomplish what I started two and a half years ago. I have my goal in sight, and I will not fail this time. Mind over matter it is indeed.

28 Small Changes That Will Make a Big Difference

Small changes can make a big difference in your weight-loss efforts. Here are some baby steps that will get you far. Hey, slow down! Weight loss is no sprint, it's a marathon. So abruptly and drastically changing your routine is only going to leave you breathless and worn out. A more realistic approach to weight loss is to take it one step at a time, one day at a time. Little by little, it'll make a big difference. Do sweat the small stuff. "Making small changes one at a time is a great strategy," agrees psychologist Howard Rankin, PhD, a author of "The TOPS Way to Weight Loss" (Hay House, 2005). "It's not overwhelming, and it results in a slower, steadier weight loss." Think of it this way, maybe cutting the cream out of your coffee seems like a small feat to you. But once you've got that down you can add another small feat, then another. So, we asked people just like you—on the WeightWatchers.com Message Boards and in meetings rooms—what small steps they've taken in order to make their way toward their weight goals. Here's what they had to say: … About Small Eating Changes 1. Water, water, water, water. (Your skin will look great, too!) 2. Order half portions at restaurants, or share a full portion with somebody. Or ask for a "to-go" container when you order your food, and pack up half the portion before you even start eating. 3. Cut back on butter and mayo. 4. Limit fried foods to once or twice per week. 5. Use less or no sugar in your coffee or tea. 6. Replace ground beef with meatless products or ground turkey. 7. Try at least one new food every week. If you're bored with what you're eating, you're more likely to give up. 8. Eat fresh, raw veggies with sandwiches instead of chips. 9. Measure your portions until you're sure you know what a cup, a half-cup, and a tablespoon look like. This will help you practice portion control, an essential key to weight-loss success. 10. Try not to drink high-calorie beverages. 11. Dip your fork in a side of salad dressing before each bite instead of pouring it directly on your salad. You'll find that you are satisfied with much less than you usually put on. 12. Find healthy alternatives to all your favorite foods. 13. If you don't really love it, don't eat it. 14. Never eat out of a bag or box. Take out a measured/counted quantity of food and put it in a bowl. This way, you know exactly how much you're having. 15. Always eat something for breakfast. 16. Read food labels. Check serving sizes. 17. Add vegetables to everything. 18. Plan meals in advance; use that information to make out a complete shopping list. 19. Give food to guests to take home. 20. Write down everything you eat and drink, without fail. 21. Plan ahead for special occasions by accounting for higher-calorie foods before you eat them. … About Small Exercise Changes 1. Take the stairs every single time they're an option. No more elevators or escalators. 2. Make exercise a priority, not an inconvenience. 3. Park far from your destination so you're forced to walk. This works at the supermarket, the mall, wherever. (This also helps you waste less time looking for a parking space!) 4. View tiring chores (shoveling snow, cleaning the house, weeding the garden, taking the garbage out, grocery shopping) as a chance to get in some activity. 5. Take the grocery cart back to the store when you're done loading your bags into your car. 6. If you take public transportation, get off one stop early. 7. Work out with a buddy. Article Credit

Hungry Girl Recipe: My Big Fat Greek Pita

This filling pita pays homage to Greek cooking (without all the oil!). HG Tip! If you can find it, a little bit of fat-free feta works GREAT with this recipe... Ingredients: 1 Western Bagel Alternative Pita 2 oz. Fage Total 0% Greek Yogurt 1 small onion; sliced 1/2 cup sliced red and green peppers 2 cups fresh spinach 1/2 cup halved cherry tomatoes salt, pepper, oregano, and garlic powder red pepper flakes (optional) Directions: In a small dish, combine yogurt with salt, pepper, oregano and garlic powder (season to taste). For some added spice, add red pepper flakes. In a skillet sprayed with no-cal cooking spray, cook onions and peppers over medium heat for 5 – 7 minutes. Add spinach and tomatoes, and cook until spinach leaves have lost their volume. Remove from heat, and mix veggies with yogurt sauce. Cut pita in half (toast if desired) and stuff with veggie mix. *HG Note: Feel free to substitute other brands of veggie burgers, tortillas, pitas, etc., just be aware that nutritionals may vary. We always like to recommend the ones that are lowest in calories and fat and taste the best! (Entire pita: 205 calories, 1g fat, 485mg sodium, 43g carbs, 12g fiber, 10.5g sugars, 15g protein = 3 Points)

Weight Watchers - Day # 115 Menu

Point Total for the Day: 22 TotalFlex Points (for weekly use): 35 Menu: Low Sugar Oatmeal, Maple & Brown Sugar - 2 points Dippin' Stix Sliced Apples & Yogurt Dip - 2 points Lean Cuisine Fiesta Grilled Chicken - 5 points Sugar Free Jell-O - 0 points Fiber One Oats & Peanut Butter Bar - 2 points Weight Watchers Cherry Cheesecake Yogurt - 1 point Grilled Chicken Breast - 4 points Wax Beans - 0 points Green Beans - 0 points Fiber One Toaster Pastries (2) - 6 points Beverages: Coffee Black w/Sweet-N-Low - 0 points Arizona Diet Green Tea - 0 points Crystal Light Mango Green Tea - 0 points Mandarin Orange Flavored Water - 0 points Exercise: None Total Points Used: 22 points / out of 22 Flex Points Total: 35 / Used: 0

Weight Watchers Recipe: Suisse Mocha Tiramisu

Ingredients 1/4 envelope(s) sugar-free, fat-free instant hot cocoa 2 tbsp hot water 3 oz ladyfinger(s), split 3 cup(s) fat-free skim milk, cold, divided 8 oz Kraft Philadelphia Free Fat-Free Cream Cheese 2 oz fat-free sugar-free instant vanilla pudding mix, JELL-O brand, two 1 oz packages 1 cup(s) Cool Whip Whipped Topping, thawed Instructions Dissolve 1 tablespoon of the flavored instant coffee in hot water in a small bowl; sprinkle over ladyfingers. Line bottom and side of a shallow 1 1/2-quart serving bowl with ladyfingers. Place 1/2 cup of the milk, cream cheese and remaining undissolved flavored instant coffee in blender container; cover. Blend on medium speed until smooth. Add dry pudding mixes and remaining 2 1/2 cups milk; cover. Blend on medium speed until well blended. Carefully pour into lined bowl; top with whipped topping. Refrigerate at least 3 hours or until set. Yields about 1/2 cup per serving.

POINTS® Value: 2 (1 serving) Courtesy of Weight Watchers

Yoga: Improve Your Stress Management and Relaxation Skills

Being stressed is an awful feeling. It can toy with your mental state ("I'll never get my work done") and can affect your physical well-being: according to a recent study, being stressed can actually make you itchy. But the secret to stress management may lie in an activity that involves fundamental human actions: stretching, breathing, and relaxation. In other words, yoga. Recently, researchers have found that practicing yoga can help improve a variety of different ailments. Between 2004 and 2005, one study found that 6 months of yoga significantly reduces fatigue in people with multiple sclerosis, another found that yoga can help combat eating disorders, and a third sought breast cancer survivors to see if yoga could improve energy, mood, and physical functioning. And in 2007, researchers at Boston University found that because of its role in elevating the brain's gamma-aminobutyric levels, the practice of yoga could be explored as a possible treatment for depression and anxiety. Doctors-even those who support it-make certain to distinguish between modern medicine and yoga. But yoga is more than a chic alternative to the gym; it helps real people with real problems. Here are four different types of yoga and how they can help your stress management and relaxation skills. Iyengar Yoga According to the Iyengar Yoga National Association of the United States, Iyengar Yoga "emphasizes correct alignment of all parts of the body within each asana (posture)" and can have therapeutic benefits. A recent study from Temple University suggests that practicing Iyengar yoga can help prevent falls in women over 65 years old. Pranayama Yoga This is the third practice of Iyengar Yoga. It requires quiet and deep breathing exercises that provide oxygen to the system. In 2006, a 12-week study presented at an American Heart Association conference found that pranayama yoga decreased body mass index among obese teenagers. Hasya Yoga If you're walking down the halls of a building at the University of Michigan and you hear laugher, it's because the students-grown women-are practicing hasya yoga. Developed by a family physician in Indian, it involves breathing, stretching, and laughing-and can help oxygenate the body and reduce stress. Yoga Rx In 2002, Dr. Richard Usatine, a Florida State medical educator, co-authored a book entitled Yoga Rx, which offers a step-by-step wellness plans to combat ailments. The plan synthesizes a specific yoga routine with exercises, dietary changes, and sleep patterns. Courtesy of Quality Health

Weight Watchers - Day # 114 Menu

Point Total for the Day: 22 TotalFlex Points (for weekly use): 35 Menu: Lean Cuisine Classic Macaroni & Beef - 6 points Sugar Free Jell-O - 0 points Nature Valley Fruit & Nut Bar - 3 points Weight Watchers Oatmeal Rasin Cookie - 1 point Green Giant Healhty Weight Vegetables - 1 point Progresso Light Italian Style Vegetable Soup - 0 points Fiber One Oats & Chocolate Bar - 2 points Weight Watchers Peanut Butter Cup Sundae - 3 points Fiber One Toaster Pastries (2) - 6 points Beverages: Sugar Free RockStar Energy Drink - 0 points Coffee Black w/Sweet-N-Low - 0 points Arizona Diet Green Tea - 0 points Crystal Light Mango Green Tea - 0 points Exercise: None Total Points Used: 22 points / out of 22 Flex Points Total: 35 / Used: 0

Everyday Ways to Get Moving

It’s a common misconception that physical activity requires going to the gym, or buying expensive exercise equipment for your home. But the fact is there are many enjoyable everyday activities  from gardening to walking your dog  that can help you reach your fitness goals. Karen Miller-Kovach, MS, RD, Chief Scientist at Weight Watchers International, says the amount of everyday activity recommended by Weight Watchers depends on your goals. The table below outlines Miller-Kovach's suggested duration of everyday activities done at a moderate intensity level with respect to an individual's goals. And while you may be surprised that the recommendation is higher for keeping weight off than it is for losing weight, several research studies have found this to be true. Why? Most likely there are two reasons: People are willing to reduce food intake to a greater extent during active weight loss than for the long term, and once people "get into" activity and feel the benefits, they choose to do more. It's important to remember that to have an impact, this activity should be done in addition to your usual routine on most days of the week. "Washing windows, scrubbing floors, pacing while on the phone…all of these count towards the additional activity as long as it is additional," Miller-Kovach said. "I multitask in terms of doing activity and getting things done around the house. I might spend an hour cleaning out my closet on a weekend. That will be my hour of activity instead of going to the gym and walking on the treadmill at a 3-mph pace." When it comes to improving your activity level, start small and adopt a new mantra: "Anything is better than nothing." Increase your daily physical activity with a few of these suggestions, and you'll find that moving a little bit more isn't as hard as you think. At Home: Get off the couch You've had a long day at work, dinner has been cooked and cleaned up, and you've been looking forward to watching your favorite TV show all day. Great! Use this opportunity to do a commercial-break workout. Try completing one set of 20 lunges, squats, crunches, arm circles or as many push-ups as you can per break. Repeat this for each commercial break during your show. (Even better if you're watching an hour-long program!) Brush and squeeze. Use the time that you're brushing your teeth to squeeze your butt muscles. Hold for one count and repeat. Do this trick in the morning and at night. Use your steps. While you can probably lug your overstuffed laundry basket to the washer in one trip, you'll burn extra calories by making multiple trips up and down the steps. Squat at every opportunity. Instead of thinking, "I don't feel like picking that up now," view a cluttered floor as a chance to get some leg and butt work in. Bend your knees when putting away clothes, shoes and everything else that isn't where it should be. Do it yourself. Around the house, try mowing your yard with an old-fashioned push mower, or take an afternoon to tend the garden or add a new coat of paint to a room or two. In the kitchen, instead of using a food processor or buying produce pre-cleaned, cut and bagged, chop fresh vegetables. And mix ingredients with a spoon using elbow grease if an electric mixer isn't necessary. At the Office The Desk Workout To strengthen calf and ab muscles—and to help with your posture—sit up straight and squeeze in your stomach as you lift up on your toes to tighten your calves. Work the calf muscles further and shape up your ankles by stretching your leg and pointing your toes forward and backward 20 times, then circle your feet and ankles 20 times on each foot. Stand up. Whenever you pick up your phone, stand up at your desk to give your body a stretch and an energy boost. Try to keep files you use often in an overhead compartment so that you need to stand up to reach them. Go the distance. Start using a restroom farther away from your desk. Refill your water at a fountain that's on the other side of the office. Schedule a "daily reminder" to walk a lap around your office; it's a great opportunity to meet new colleagues, and no one will know your ulterior motive. Move before you eat. Put your snacks in the kitchen so that you have to move for food, and do a lap or two around the office before sitting down with it. While on Vacation Ocean Moves The possibilities for aquatic exercise at the beach are nearly limitless: swimming, bodysurfing, boogie-boarding, surfing, windsurfing, kayaking, snorkeling and waist-deep water walking. Sand Solutions Want to stay dry? Grab some buckets and shovels; get to work on building a large sand castle or sculpture. All of that digging and scooping will give your arms a great workout. Make friends with your beach blanket neighbors and organize a game of beach volleyball, football or paddleball. Give your car a vacation. Turn an ice cream excursion into walk with the family. Walk to a store to pick up groceries and snacks. Visit a nearby playground with your children and push them on the swings or do pull-ups on the bars. Keep going. Set mini-activity goals for yourself and try to take advantage of every opportunity to move. Use excuses like "I have to go to the mailbox," or "I need to visit the ATM" as motivation to enjoy some fresh air and walk. Change your mindset about necessary chores being something you have to do, and turn life's odd jobs into healthier lifestyle choices. Courtesy of Weight Watchers

Weight Watchers Recipe: Roasted Vegetables

Ingredients 4 spray(s) olive oil cooking spray, divided 2 medium sweet red pepper(s), cut into 8 thick strips 1 medium green pepper(s), cut into 8 thick strips 1 medium summer squash, cut thickly on the diagonal 1 medium zucchini, cut thickly on the diagonal 1 medium red onion(s), cut into large wedges 12 oz canned artichoke hearts, without oil, drained and halved 1 tbsp thyme, fresh, minced 1/2 tsp table salt, or to taste 1/4 tsp black pepper, freshly ground, or to taste Instructions Preheat oven to 450ºF. Coat 2 large baking sheets with cooking spray. Arrange peppers, squash, zucchini, onion and artichokes on prepared baking sheets and coat with cooking spray; sprinkle with thyme, salt and black pepper. Roast until vegetables are tender and golden brown, shaking pan once or twice during cooking, about 25 to 30 minutes. Yields about 3/4 cup per serving. POINTS® Value: 0 Servings: 8 Preparation Time: 15 min Cooking Time: 25 min Level of Difficulty: Easy

Courtesy of Weight Watchers

Weight Watchers - Day # 113 Menu

Point Total for the Day: 22 TotalFlex Points (for weekly use): 35 Menu: Low Sugar Oatmeal, Maple & Brown Sugar - 2 points Progresso Light Chicken Vegetable Rotini Soup - 1 point 3 servings (15) Saltine Crackers - 3 points Green Giant Healthy Weight Vegetables - 1 point Weight Watchers Chocolate Chip Cookie - 1 point Kashi Soft Baked Strawberry bar - 2 points Weight Watchers Chocolate Chip Cookie - 1 point Weight Watchers Cherry Cheesecake Yogurt - 1 point Asparagus - 0 points Wax Beans - 0 points Grilled pork chop - 4 points Beverages: Sugar Free RockStar Energy Drink - 0 points Coffee Black w/Sweet-N-Low - 0 points Arizona Diet Green Tea - 0 points Crystal Light Wild Strawberry, Energy - 0 points Exercise: None Total Points Used: 16 points / out of 22 Flex Points Total: 35 / Used: 0

It's Weigh In Monday - Oh the Joys...

I had a tough weekend, for really no reason in particular. Just when I thought I was back in the correct mindset to motor through a week followed by a weekend without any bad food choices, I wasn't. I still tried to eat healthy, I just ate more than my fair share. And when I say I ate? I ate, and ate. And ate. At times even when I wasn't hungry. My mind really took over for some reason, and I'm not that happy about that at all. Today is a new week, so I'm starting fresh again. Here's the numbers, have a look:

Okay, so I did have a loss, but still. Better luck next week!

10 Foods That Give You Energy

Feeling sluggish? These good eats will give you the perfect pick-me-up. Being tired is no fun at all. You can't concentrate at work, you exercise less, and getting out of bed takes a lot of effort. It's a miserable way to trudge through life. But did you know that having more energy may be as simple as choosing the right foods? Overall, the key is to focus on low-glycemic foods (because they release energy slowly) that are high in complex carbohydrates and low in excess fats. Iron is also very important because it produces red blood cells that carry blood to exercising muscles. A first step is to eliminate "quick-fix" foods that contain simplex carbohydrate foods, like candy bars and soft drinks, which spike your energy level before it plunges quickly. Next, start incorporating these 10 foods into your diet. Daily 1. Whole grains. They're high in fiber (which can help slow the breakdown and absorption of sugar) and complex carbohydrates. They also contain antioxidants similar to those in fruits and vegetables. Additionally, they reduce the risk of cancer, diabetes, and heart disease. Adults should eat 6 to 11 servings of whole grains per day. Examples include whole grain breads, pastas, and rice. Breakfast 2. Oatmeal. According to the American Dietetic Association, oat products are some of the best sources of soluble fiber. You can combine oatmeal with raisins, honey, and yogurt for extra flavor and energy. 3. Bananas. This fruit is packed with potassium, which helps your muscles contract. One per day prevents stiffness that comes from sitting at a desk. 4. Orange Juice. This drink is ideal for the morning and is extremely high in vitamin C, which helps you get the most iron out of other foods. Meals 5. Pasta. When athletes "carbo-load" before a game, they usually eat a big plate of spaghetti. It's extremely high in complex carbohydrates and low in calories, fat, and sodium. 6. Salmon. This fish is high in protein, and its high concentration of omega-3 fats and B vitamins can boost your cardiovascular health. 7. Beans. A small, powerful vegetable packed with protein, fiber, vitamins, and minerals, beans can be used in creative ways. Add them to soups, burritos, pastas, and dip spreads. In 2005 the Department of Agriculture recommended that Americans eat three cups of beans per week. Snack 8. Dried fruit. These high-energy, low-fat snacks are easy to pack and almost never go bad. Try a medley of apricots, figs, and raisins. However, be aware that some commercially packaged dried fruits contain sulfur dioxide, which has been shown to increase your risk of asthma. 9. Almonds. Ounce-for-ounce, this is the most nutrient-dense nut. Research has shown that adding two ounces of almonds to your daily diet increases your intake of vitamin-E and magnesium. 10. Yogurt. Quick, easy, and delicious, yogurt is available in a variety flavors. One cup of low-fat yogurt contains almost 13 grams of protein and 17 grams of carbohydrates-just what you need for great energy. By Nathan Schiller, QualityHealth News

Weight Watchers Recipe: Chicken Fried Rice

Have this Chinese favorite on your table in minutes. Make it as is or toss in any leftover vegetables you have on hand. Ingredients 2 spray(s) cooking spray 4 large egg white(s) 1/2 cup(s) scallion(s), chopped, green and white parts 2 medium garlic clove(s), minced 12 oz uncooked boneless, skinless chicken breast, cut into 1/2-inch cubes 1/2 cup(s) carrot(s), diced 2 cup(s) cooked brown rice, regular or instant, kept hot 1/2 cup(s) frozen green peas, thawed 3 tbsp low-sodium soy sauce Instructions Coat a large nonstick skillet with cooking spray and set pan over medium-high heat. Add egg whites and cook, until scrambled, stirring frequently, about 3 to 5 minutes; remove from pan and set aside. Offheat, recoat skillet with cooking spray and place back over medium-high heat. Add scallions and garlic; sauté 2 minutes. Add chicken and carrots; sauté until chicken is golden brown and cooked through, about 5 minutes. Stir in reserved cooked egg whites, cooked brown rice, peas and soy sauce; cook until heated through, stirring once or twice, about 1 minute. Yields about 1 cup per serving. POINTS® Value: 3 Servings: 6 Preparation Time: 15 min Cooking Time: 13 min Level of Difficulty: Easy

Courtesy of Weight Watchers

Weight Watchers - Day # 112 Menu

Point Total for the Day: 22 TotalFlex Points (for weekly use): 35 Menu: (3) Einstein Brothers Bagels w/cream cheese - ? Fiber One Chocolate & Oats Bar - 2 points Progresso Light Savory Vegetable Barley Soup - 0 points Lean Cuisine Deluxe Pizza - 7 points Snack Bag of Cheetos - 3 points Weight Watchers Chocolate Chip Cookie - 1 point Beverages: Coffee Black w/Sweet-N-Low - 0 points Exercise: None Total Points Used: 22+ points / out of 22 Flex Points Total: 32 / Used: 3+

Hungry Girl Recipe: Veggie-Friendly Asian Lettuce Wraps

Ingredients: 6 medium iceberg lettuce leaves (or leaves from another round, firm head of lettuce) 6 oz. (about 1 3/4 cups) ground-beef-style soy crumbles (like the ones by Boca or Morningstar Farms), defrosted if previously frozen 1 cup canned sliced water chestnuts, drained & chopped 1 cup bean sprouts 3/4 cup chopped shiitake mushrooms 1/2 cup chopped scallions 2 tbsp. light/low-sodium soy sauce 1 tbsp. dark brown sugar (not packed) 2 tsp. chili garlic sauce (found in the Asian foods aisle) 1/2 tsp. sesame oil Directions: To prepare sauce, combine soy sauce, sugar, chili garlic sauce and oil in a small dish. Mix well and set aside. Bring a medium pot sprayed with nonstick spray to medium heat. Place all ingredients except for the scallions and lettuce leaves into the pot. Add the sauce, and stir. Cook for 2 - 3 minutes. Add scallions, cook for 1 minute more, and remove from heat. Divide mixture evenly among the 6 lettuce "cups" and enjoy 'em wrap-style (fold 'n chew!). MAKES 2 SERVINGS POINTS® value 4*

Courtesy of Hungry Girl

Being like Martha

"Martha Stewart: How Martha retains her Martha-ness" SEVERAL TIMES a day I'm asked to describe the daily routine that permits me to do all I do - maintaining a very busy schedule while still feeling good. I thought I would, once and for all, attempt to write it all down and share it with you here. 1. SKIN CARE: Skin care is vital, and my routine includes a thorough cleansing every morning and night. Toners, enriching day and night creams, and serums keep my skin elastic and supple and glowing. Sunblocks, balms and skin healers are also necessary as preventive treatments. 2. GYM: My home gym is furnished with aerobic machines, weights and Cybex machines, and has a lovely view of the farm, a television so I can watch the news while running on the treadmill, and yoga equipment. The importance of aerobic exercise cannot be overemphasized. Aerobics keep weight down and stamina up. 3. MORNING JUICE: Every morning I drink about 8 ounces of what I call "green juice." I use a juicer to make a blend of spinach, celery, cucumber, carrot and some fruit - pear, apple, pomegranate, plum, peach, a bit of orange peel and a small piece of ginger. The more of these ingredients that come from my organic garden, the better. I actually feel a jolt of energy when I imbibe these drinks. 4. CALENDAR: An organized calendar with every meeting, trip and appointment carefully listed and timed enables me to accomplish a lot each day. Each appointment is listed with phone numbers of all the principals. Addresses include cross streets so no time is wasted in finding a location. 5. WALKING: My favorite outdoor activity has always been hiking or walking. Good footwear, good socks and a jacket with pockets (for water and a cell phone) are crucial items of clothing. 6. EXERCISE: Weights are all-important for bone health and body toning, and yoga is essential for calming the mind and strengthening the body's core. I love weights for arms and shoulders, and my Pilates ring for strengthening thighs, arms and chest. A yoga block, a ring and a yoga strap come with me wherever I go, so I can at least get a bit of a workout when I'm on the road. 7. WATER: I have three offices in addition to my home office. Alongside every one of my computers I keep a pitcher of mineral water infused with lemon, lime, orange, or cucumber and mint. I find that I drink more if the pitcher is there as a reminder. 8. HAIR CARE: Because I have my hair styled so often, I wash it almost every day. I use a variety of shampoos and conditioners to keep my hair from becoming dry or brittle. Sometimes I visit my colorist for a glossing, which seems to infuse my hair with a new vitality. 9. DAILY MAINTENANCE: Skin care is not the only daily routine one must adhere to. An electric toothbrush is essential for gum care and shiny white teeth, along with a good dental-care program (twice a year cleanings and checkups). Mouthwash and salt-water gargles are also helpful in keeping colds and sore throats from developing. Feet, hands, arms and legs should also be cared for. 10. RELAXATION: I do try to find some time, perhaps not every day but as often as possible, to curl up with a new book - often downloaded onto my Kindle - or to watch a movie. A great cup of tea or even a homemade cappuccino (one shot of espresso only) is an added perk and pleasure. Last but not least, I cannot emphasize enough the importance of children, spouses, significant others and pets in our daily lives. They are the real reason we do what we do outside the home, in our work and in our play. And a few minutes of every day are spent on the phone catching up with close friends."

In her own words.