Weight Watchers - Day # 160 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 - 2.5 points 1 Serving of Hormel Turkey Pepperoni - 2 points Weight Watchers Light String Cheese - 1 point Weight Watchers Chocolate Chip Cookie - 1 point Roasted Garlic Humus (2 tbsp) - 1 point 1 Serving Athenos Pita Chips - 2 points Birthday Cake (1/2 slice) - 3.5 points 1/2 cup Chocolate Ice Cream - 3 points McDonald's Chicken McNuggest (4 piece) - 4 points Beverages: Coffee Black w/Sweet-n-Low - 0 points Water - 0 points Rockstar Roasted Coffee & Energy; Light Vanilla - 1 point Exercise: None Total Points Used: 22 points / out of 22 Flex Points Total: 35 / Used: 0

Weight Watchers Recipe: Chicken-Fried Steak

Ingredients 12 oz lean beef round 1/4 cup(s) white all-purpose flour 3/4 tsp table salt, divided 1/4 tsp black pepper, divided 1 1/4 cup(s) fat-free skim milk, divided 1 large egg white(s) 1 cup(s) dried bread crumbs, coarse-variety 2 slice(s) uncooked reduced-fat bacon 1 spray(s) cooking spray 1/2 cup(s) onion(s), chopped 1/8 tsp hot pepper sauce, optional Instructions Place steak between 2 sheets of waxed paper and pound to 1/2-inch thickness; slice steak into 4 equal pieces. Combine flour, 1/2 teaspoon of salt and 1/8 teaspoon of pepper on a plate. Combine 1/4 cup of milk and egg white in a shallow bowl. Place bread crumbs on another plate. Dip a piece of steak in flour mixture; turn to coat both sides. Next, dip steak in milk mixture; turn to coat both sides. Lastly, dip steak in bread crumbs; turn to coat both sides and set aside. Repeat with remaining pieces of steak; reserve 1 tablespoon of leftover flour. In a large nonstick skillet, over medium heat, brown bacon, flipping once, about 5 minutes; remove from skillet and set aside. Add steaks to same skillet and place over medium-high heat. Cook about 3 to 4 minutes per side for medium, or longer to desired degree of doneness. Remove steaks and set aside. Off heat, coat skillet with cooking spray and set over medium heat. When hot, add onion; cook until tender, stirring occasionally, about 4 minutes. Add reserved tablespoon of flour; cook, stirring constantly, for 1 minute. Pour in remaining cup of milk, scraping up any browned bits with a wooden spoon. Reduce heat to medium-low; add remaining 1/4 teaspoon of salt, 1/8 teaspoon of pepper and hot sauce. Crumble bacon; stir into skillet. Increase heat to medium and cook until gravy is thickened, stirring constantly, about 1 to 3 minutes. Spoon gravy over steaks and serve immediately. Yields about 3 ounces of steak and 1/4 cup of gravy per serving. POINTS® Value: 6 Servings: 4 Preparation Time: 10 min Cooking Time: 23 min Level of Difficulty: Moderate Recipe courtesy of Weight Watchers

Five Food Habits That Sink Your Mood

Not feeling yourself? Your eating habits could be the reason. By Laurie Salomon, QualityHealth News 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.

Weight Watchers - Day # 159 Menu

Point Total for the Day: 22 TotalFlex Points (for weekly use): 35 Menu: Quaker Low Sugar Oatmeal; Maple & Brown Sugar - 2 points Lean Cuisine Pasta Romano w/Bacon - 5 points Sugar Free Jell-O - 0 points Fiber One Oats & Chocolate Bar - 2 points Progresso Light Savory Vegetable Barley Soup - 0 points Fiber One Oats & Peanut Butter Bar - 3 points 10 Nabisco Premium Saltines - 2.5 points Weight Watchers Chocolate Chip Cookie - 1 point Fiber One Toaster Pastry - 3 points Beverages: Coffee Black w/Sweet-n-Low - 0 points Key Lime Flavored Water - 0 points Iced Tea - 0 points Water - 0 points Arizona Diet Blueberry Green Tea - 0 points Exercise: None Total Points Used: 18.5 points / out of 22 Flex Points Total: 35 / Used: 0

Friday Weigh In - I MET MY GOAL!

Back in September when I started Weight Watchers online, in the process of getting my profile set up it asked that I set a weight loss goal. And so I did just that. I set a 10% weight loss goal. Today I met that goal. I started Weight Watchers weighing 183 pounds. Today I weigh 164.6 pounds. I've lost 18.4 pounds total on Weight Watchers. I'm tickled to death.

I only have 24.6 pounds to go.....

Exercise and Mood – The Mind Body Connection

Feeling down? Stressed? You’re not alone. According to the Washington University School of Medicine, 17.5 million Americans are affected by some form of depression and it’s no secret that most of us experience stress more often than we would like. A possible solution? Maybe you just need to exercise. Latest research shows that getting the body moving can dramatically change a person’s mood for the better and can even help addictive behavior. Be Happy, Move More A 2007 study in the journal Psychosomatic Medicine found that exercising helped people recover from depression better than medication. The connection between exercise and being happy is due, largely in part, to chemical reactions and nerve growth in the brain. “Research has shown that exercise increases the amounts of norepinephrine and dopamine in the brain, two important chemicals that can elevate mood. In fact, many of the prescription anti-depressant medications try to increase these chemicals as a way to improve mood,” says Dr. Amarish Dave, certified neurologist. “Research has shown that a nerve growth factor, VGF, increases in exercising brains, this nerve growth factor is believed to be important in elevating mood.” Additional Emotional Benefits Studies show that exercise can do more than make you happy. It can also aid in combating addictive behaviors and stress. According to Dr. Mitch Wallick, executive director of C.A.R.E. Addiction Recovery, the structure, discipline and chemical reactions of an exercise program greatly benefit those who are trying to rid themselves of an addiction. Most addictions, Dr. Wallick says, are the cause of an imbalance of the neuro-transmission system. The release of dopamine and serotonin from exercise is very beneficial to patients suffering from drug-induced depression and boosts self-esteem. Debbie Mandel, M.A., fitness and stress management expert, emphasizes, “Activity alleviates anxiety.” She says that exercise helps to shed inflammatory stress hormones and release endorphins. This enhances brain synapses, creates new neurons and raises a person’s stress threshold. How to Benefit It’s easy to benefit from all this research. Even moderate amounts of exercise can make create beneficial chemical reactions and growth in the brain. A study by University of Texas, published in Medicine and Science in Sports and Exercise, found that just a 30-minute walk boosts mood. The participants strolled along on treadmills, but any form of walking will garner the same results – so you don’t even have to get sweaty to reap the mood enhancing effects of exercise. Article courtesy of Quality Health

Weight Watchers - Day # 158 Menu

Point Total for the Day: 22 TotalFlex Points (for weekly use): 35 Menu: Weight Watchers English Muffin Sandwich - 4 points Lean Cuisine Three Cheese Stuffed Rigatoni - 4 points Weight Watchers Chocolate Chip Cookie - 1 point 3 Egg Whites - 1 point 1 Slice of Wheat Toast w/ICBINB - 1 point Weight Watchers Oatmeal Raisin Cookie - 1 point 17 Slices Hormel Turkey Pepproni - 2 points Weight Watchers Light String Cheese - 1 point Progresso Light Southwestern Style Vegetable Soup - 0 points Fiber One Toaster Pastry - 3 points Beverages: Coffee Black w/Sweet-n-Low - 0 points Arizona Diet Blueberry Green Tea - 0 points 1 Cup Fat Free Skim Milk - 2.5 points Exercise: None Total Points Used: 20.5 points / out of 22 Flex Points Total: 35 / Used: 0

Weight Watchers Recipe: Butternut Squash Fries

Ingredients 3 spray(s) olive oil cooking spray 1 pound(s) butternut squash, peeled, seeded, long “neck” cut into sixteen 3/4-inch-thick sticks* 1 tsp table salt, or to taste 1/2 tsp chili powder, or to taste (optional) Instructions Preheat oven to 450ºF. Coat a baking sheet with cooking spray. Arrange squash fries on prepared baking sheet and sprinkle with salt and chili powder; liberally coat with cooking spray. Roast, turning once, until desired crispness, about 14 to 18 minutes. Yields 4 fries per serving. Notes *Start with a large squash. You will end up using about 1 lb of squash and have the “bulb” of the squash left over. Any hard winter squash will work in this recipe. POINTS® Value: 1 Servings: 4 Preparation Time: 10 min Cooking Time: 18 min Level of Difficulty: Easy Recipe courtesy of Weight Watchers

Winter Walking: 10 Tips

Don't let the cold weather keep you from walking. Here are tips on how to stay safe and warm. Walking may just be the simplest way to stay active — it improves circulation, mobility and balance, helps you lose weight, and even works to prevent osteoporosis. All you have to do is put one foot in front of the other! But once winter rolls around, you're more likely to hang up your walking shoes, reach for the hot chocolate and grab a seat on the couch, right? That's a nice, cozy solution but not a very healthy one. And just because it's not sunny and warm outside doesn't mean you should hibernate inside all winter — or even restrict your exercise to the gym. "Walking outdoors in winter is extremely invigorating and almost meditative," says Suzanne Nottingham, an American Council on Exercise spokesperson. "It's like you're part of nature, walking in the midst of howling winds, blowing snow and a bright sun. And it's quiet; not many people are out," says Nottingham, who walks outside in the Lake Tahoe area whenever she can — even in the colder months. Walking tips Ready to get moving outside? Here's some advice that will help you stay safe and warm when you're walking in winter. Ease into it Start slowly to give your muscles a chance to warm up. Walk at a moderate or slow pace Winter roads and paths can be icy. The bigger your strides, the higher your risk of falling. Bring water Don't assume you only need water in summertime. Dry winter air is dehydrating, and you do sweat away water in winter—you just don't always realize it. Stay safe In low-visibility and bad road conditions, you don't want to walk where there's traffic. Instead, head to parks, bike paths, high school tracks, or residential streets that draw very few cars. Always wear reflective gear. If it gets really cold, try walking at the mall. Aim to wear three layers "It's better to have and not need," says Nottingham. You can always peel the layers off. Avoid cotton "Try clothes made out of material that will keep moisture away from your skin, so you won't get cold. Nike's Dri-Fit clothes are a good bet," advises Nottingham. Wear gloves Grab ski gloves if it's snowing. A hat and a neck gaiter (a muff for your neck) will help keep you warm. If your ears, hands or head get too cold, go inside. Protect your eyes Wear sunglasses or, if it's snowing, goggles with a light-colored lens, to protect your eyes from snow glare. Try studded outdoor walking shoes These give you extra traction on slippery surfaces. "Lightweight hiking boots are a good option, too," says Culwell, "but stay away from heavy boots that are geared for climbing." Don't layer your socks There's a good chance you'll get blisters that way. Instead, wear thin socks designed to keep feet warm (try Thorlo or SmartWool). Tips courtesy of Weight Watchers

Weight Watchers - Day # 157 Menu

Point Total for the Day: 22 TotalFlex Points (for weekly use): 35 Menu: Quaker Low Sugar Instant Oatmeal; Cinnamon & Spice - 2 points Sugar Free Jell-O - 0 points Smart Ones Angel Hair Marinara - 4 points Weight Watchers Berries 'n Cream Yogurt - 1 point Weight Watchers Chocolate Chip Cookie - 1 point Progresso Light Chicken Vegetable Rotini Soup - 1 point 10 Premium Saltine Crackers - 2.5 points 1 Serving (3) Sugar Free Chocolate Chip Girl Scout Cookies - 3 points Fiber One Toaster Pastry - 3 points Weight Watchers Black Cherry Yogurt - 1 point Beverages: Coffee Black w/Sweet-n-Low - 0 points Strawberry Flavored Water - 0 points Crystal Light Energy Wild Strawberry - 0 points Exercise: None Total Points Used: 18.5 points / out of 22 Flex Points Total: 35 / Used: 0

Weight Watchers Recipe: Mushroom and Spinach Couscous

Ingredients 2 tsp olive oil 1 medium garlic clove(s), minced 5 oz portobello mushroom(s), stems removed, coarsely chopped 2 cup(s) spinach, fresh, stems removed 1/2 tsp dried oregano 1 1/3 cup(s) uncooked couscous 2 cup(s) water 4 oz reduced-fat feta cheese Instructions Heat oil and garlic in a large skillet over medium-high heat. Add mushrooms and cook 1 minute. Add remaining ingredients, except cheese, and bring to a boil; cover and remove from heat. Let stand for 5 minutes; fluff with a fork and sprinkle with cheese. Yields about 1/2 cup per serving. POINTS® Value: 3 Servings: 8 Preparation Time: 13 min Cooking Time: 8 min Level of Difficulty: Easy Recipe courtesy of Weight Watchers

Detox Your Home for Your Health

Simple steps can make your home a much healthier place in which to live. By Laurie Salomon, QualityHealth News Did you know that the air inside your home can be more dangerous than what’s floating around outside? Since people tend to spend a lot of time indoors in cold weather, winter often brings with it a buildup of toxic particles inside the house. Think about it—you probably haven’t opened windows in weeks, if not months, and you rarely leave the door ajar longer than it takes to bring in a few bags of groceries. This is why the air in your home likely contains two to five times as many pollutants as outdoor air, according to an estimate by the Environmental Protection Agency. And if you’ve been working with harsh chemicals, such as paint strippers, the air in your home may be one thousand times more toxic than the air outside during and immediately after the procedure. But before you don a gas mask and hunker down in a closet, realize that there are steps you can take to clear the air in your home. Below, the typical offenders and how you can minimize your risk: Kitchen Check your burners. Make sure they’re properly adjusted to reduce the chance of carbon-monoxide buildup. The flame should burn blue, not yellow. If the color is wrong, speak to your gas company immediately. Get an exhaust fan. The fan should vent to the outside and be kept very clean. Be vigilant about your cleaning products. If you must use a product that emits fumes, keep doors and windows open for ventilation. Or, better yet, try a fume-free product. Bathroom Manage your mold. Not only is mold ugly, but it can aggravate allergies and asthma and even be toxic. Keep indoor humidity below 60 percent. To clean existing mold, put on rubber gloves and goggles and use a commercial mold solution. Scrub bathroom tiles, bath mats, shower curtains, and any other surfaces affected. Bedrooms/Living Rooms Keep the vacuum busy. Don’t just focus on carpets—hit the backs of couches and chairs. Flip mattresses and go over them, too. Clean the air conditioner. Reusable filters should be wiped with a wet cloth or washed in soapy water and then dried. Nonreusable filters should be replaced every few months. Hire a professional vent or duct cleaner to clean your heating, ventilation and air-conditioning systems if it’s been more than a few years since the last scouring. There’s a lot you can do to breathe easier at home, but some things should be left to the pros. Lead is extremely toxic, especially to the developing bodies and brains of children. If your home was built before 1978, have the paint tested for lead. If you do have lead paint in your home, don’t sand it, burn it off, or try to remove it yourself. Keep painted areas dust free, and make sure the paint is not peeling. And get your home checked for radon, a colorless, odorless gas that seeps out of the ground and is the leading cause of lung cancer among nonsmokers.

Weight Watchers - Day # 156 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 - 2.5 points Fiber One Key Lime Pie Yogurt - 1 point Lean Cuisine Steak Tips Portabello - 4 points Weight Watchers Peanut Butter Cup Sundae - 3 points Sugar Free Jell-O Pudding - 1 point Orville Redenbacher 100 Calorie Pack Kettle Corn - 2 points Progresso Light Beef Pot Roast Soup - 1 point 1 Serving Blue Corn Tortilla Chips - 3 Points Beverages: Coffee Black w/Sweet-n-Low - 0 points Iced Tea - 0 points Exercise: The 30 Day Shred - Level 1 (Day #2) Total Points Used: 18.5 points / out of 22 Flex Points Total: 35 / Used: 0

Weight Watchers Recipe: Escarole and White Beans with a Parmesan-Nut Crust

Ingredients 2 tsp olive oil 1 medium leek(s), chopped (white part only) 1 medium garlic clove(s), minced 8 cup(s) escarole, coarsely chopped (1 medium to large head) 1/2 cup(s) fat-free chicken broth, or vegetable broth 15 oz canned cannellini beans, drained and rinsed 1/4 tsp black pepper 1/8 tsp dried rosemary, crushed 1/4 cup(s) grated Parmesan cheese, Parmigiano Reggiano recommended 1/2 cup(s) dried bread crumbs, coarse-style 2 tbsp walnut halves, coarsely chopped Instructions Preheat oven to 375ºF. Heat oil in a nonstick Dutch oven (a large pot with a tight-fitting lid). Add leek and garlic; sauté until leek is translucent, about 5 minutes. Add escarole and sauté, stirring constantly, until escarole is limp, about 1 minute; stir in broth. Cook over high heat, stirring frequently, until escarole is tender and broth evaporates, about 3 minutes; stir in beans, pepper and rosemary. Spoon escarole-mixture into a 1 1/2-quart glass baking dish. Combine cheese, bread crumbs and walnuts in a small bowl; sprinkle over escarole-mixture. Bake until bread crumbs are lightly browned, about 15 minutes. Yields about 2/3 cup per serving. POINTS® Value: 3 Servings: 6 Preparation Time: 18 min Cooking Time: 25 min Level of Difficulty: Easy Recipe courtesy of Weight Watchers

Write it Down to Ramp Up Weight Loss

Many studies show that journaling can help you lose weight. From writing down what you eat to expressing your feelings, keeping a food journal can help dieters double the number of pounds they lose. In fact, research published in The American Journal of Preventive Medicine found that those who wrote down their meals six times per week lost twice as much weight as those who didn't. According to Anne M. Fletcher, author the Thin for Life series, 3 out of 4 adults that kept track of what they ate, at least some of the time, lost an average of 64 pounds over the course of 11 years. "Quite a few mentioned that keeping a food diary is the most important thing they do to keep their weight off," she says. Why Journaling Works Experts believe that journaling works for several reasons. Linadria Porter, author of Change Your Habits, Change Your Life, says that journaling helps dieters become fully aware of the amount of food that they are actually consuming in a given day, hour or week. “So often eating is unconscious and so keeping a log supports the users as a factual document of how much they are eating, says Porter. “ It is a valuable tool especially for the emotional eater.” “It's an accountability thing,” agrees Fletcher, “it makes you stop and think about what you're putting in your mouth. We also know that people tend to underestimate how much they eat, so this helps you keep a record of the amount of food that you're actually consuming.” How to Start Journaling for Weight Loss There are many different types of ways to start a food journal, from writing in a simple spiral-bound notebook to joining an online journaling program such as HabitChanger.com. Master trainer Shaun Zetlin offers these tips for starting a food journal: A composition book is an easily accessible way to keep track of daily meals. Also, there are some great new technology practices to help with your journal. One website that has worked for my clients is Weight-loss.fitness.com . Make sure to be honest with yourself even if that means writing down an unhealthy food or meal. Write down everything! Visit forums that offer support and advice from others who are also trying to lose weight. Journaling only works if it is consistently used, though. Experts, such as Porter, stress that dieters should find a journaling system they like and stick to it to get results. Article courtesy of Quality Health

Weight Watchers - Day # 155 Menu

Point Total for the Day: 22 TotalFlex Points (for weekly use): 35 Menu: 2 slices wheat toast - 2.5 points Lean Cuisine Chicken Parmesan - 6 points Fiber One Key Lime Pie Yogurt - 1 point Weight Watchers Chocolate Chip Cookie - 1 point Sugar Free Jell-O - 0 points Green Giant Healthy Weight Vegetables - 1 point Grilled Chicken Breast - 3 points Sugar Free Jell-O Pudding - 1 point Fiber One Toaster Pastry - 3 points Weight Watchers Black Cherry Yogurt - 1 point Beverages: Coffee Black w/Sweet-n-Low - 0 points Strawberry Flavored Water - 0 points Crystal Light Skin Essentials Pomegranate Lemonade - 0 points Exercise: The 30 Day Shred - Level 1 (Day #1) Total Points Used: 19.5 points / out of 22 Flex Points Total: 35 / Used: 0

Weight Watchers - Day # 152 Menu

Point Total for the Day: 22 TotalFlex Points (for weekly use): 35 Menu: Cinamon Raisin Bagel 3 points Whipped Honey Almond Spread - 2 points 1 Serving Hormel Turkey Pepperoni - 2 points Weight Watchers Light String Cheese - 1 point Good Humor Ice Cream Sandwich - 3 points Smart Ones Ravioli Florentine - 5 points Weight Watchers Chocolate Chip Cookie - 1 point Wendys Ceasar Side Salad - 1 point Wendy's Small Chili - 4 points Weight Watchers Chocolate Chip Cookie - 1 point Beverages: Coffee Black w/Sweet-n-Low - 0 points Wild Cherry Flavored Water - 0 points Arizona Diet Green Tea - 0 points Exercise: None Total Points Used: 23 points / out of 22 Flex Points Total: 34 / Used: 1

Hungry Girl Recipe: Just Veggin' Pizza

Ingredients: 1 can refrigerated Pillsbury Classic Pizza Crust dough 1 small Japanese eggplant, thinly sliced widthwise, ends removed (or 3 oz. regular eggplant, thinly sliced and cut into bite-sized pieces) 1 small zucchini, thinly sliced widthwise, ends removed 3/4 cup canned tomato sauce with Italian seasonings 3/4 cup shredded fat-free mozzarella cheese (or alternative below) 1/2 cup sliced brown mushrooms 1/3 cup chopped red bell peppers Optional toppings: reduced-fat Parmesan-style grated topping, red pepper flakes Directions: Preheat oven to 425 degrees. Roll out pizza dough into a large rectangle about 12 inches by 16 inches. Transfer to a large baking sheet sprayed with nonstick spray. Spread tomato sauce over the dough, leaving about a half-inch border for the crust. Place the eggplant and zucchini slices evenly over the sauce, and then sprinkle with the mozzarella cheese. Evenly distribute mushrooms and peppers over the pizza. Bake in the oven for about 15 minutes, until the crust is a nice shade of golden brown. Cut into 8 pieces. If you like, top your piece with some reduced-fat Parmesan-style grated topping and/or red pepper flakes. Now dig in! MAKES 8 SERVINGS HG Alternative! No fat-free mozzarella? No worries! Make this with part-skim mozzarella, and each serving will have 165 calories and 3.5g fat (POINTS® value 3*).

Recipe courtesy of Hungry Girl

Weight Watchers - Day # 151 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 - 2.5 points Lean Cuisine Baked Chicken - 5 points Weight Watchers Chocolate Chip Cookie - 1 point Weight Watchers Berries 'n Cream Yogurt - 1 point Lean Pork Chop - 3 points Green Giant Healthy Weight Vegetables - 1 point Sugar Free Jell-O Pudding - 1 point Fiber One Toaster Pastry - 3 points Beverages: Coffee Black w/Sweet-n-Low - 0 points Crystal Light Energy Wild Strawberry - 0 points Key Lime Flavored Water - 0 points Water - 0 points Exercise: None Total Points Used: 18.5 points / out of 22 Flex Points Total: 35 / Used: 0

Jillian Michaels & The 30 Day Shred - A Review

When The Biggest Loser first aired on TV I didn't really get too attached to the show. I'd catch a glimpse of an episode here and there, but I never went out of my way to tune in weekly to see who lost the most weight, or got sent home. Or who won it all in the end for that matter. Tivo'ing it never even crossed my mind. As the years have progressed though, I've become a big fan and watch it religiously. Maybe that's because I've gotten pretty serious (yet again) about my health, and my lifestyle. I find the show to be motivating and inspiring. And to boot, I'm a fan of the trainers Bob Harper and Jillian Michaels. But specifically Jillian. And I know this sounds crazy, but I'd love to have an in person training session with Jillian. I may very well be dead after one session, but I would absolutely love to train with her. And while that thought is just a dream - I make due with her workout videos at home instead. Specifically The 30 Day Shred. I was witness to all the hype online about this workout video and will be the first to admit that I totally bought into it. I was reading about other people doing it, and seeing the results they were getting and was just amazed. I just had to try it for myself to see what it was all about, and whether or not it was really true. The first time I did the workout video it literally kicked my butt. Not to far into the video I was rethinking my decision to even give it a try and started to worry more about whether or not I was going to cough up my stomach then actually completing the video from start to finish. And the video is only about 25 minutes long. For about an hour afterwards, I couldn't feel my legs. And the day after? My god I could barely walk down the stairs or even sit and stand up without wincing in pain. And the exercises in the video didn't even seem all that hard to maneuver. They were just intense. And super effective. I did Level One of the video off and on for a few weeks, and then fell completely out of my routine and gave it up for a bit. At some point during that time I attempted Level Two, but never one have I even peeked at Level Three. To be honest I was kind of afraid to. A few weeks ago I found my motivation for working out again and made up my mind to do The 30 Day Shred for 30 days consecutively (as close as possible anyway) and I set out on my quest. I was determined to complete the 30 days (10 days of Level One, 10 days of Level Two and 10 days of Level Three) and stuck to my guns. Every evening after my boys were in bed I'd change into my work out clothes and do the video in the comfort of my own home. I was also keeping track of the days I had under my belt. I cursed a lot in the beginning. I felt completely and utterly out of shape too. By day four I started to notice slight changes in my body. By day six or seven of Level One I was starting to get comfortable with the workout and my endurance was through the roof. I was sore yes, but it felt good. My spirits were soaring high and I was feeling such a sense of accomplishment. And my hate for Jillian started to turn into love. That woman is amazing. I even started following her on Twitter! On day eleven I began Level Two and unfortunately on the third or fourth day of Level Two I got really sick. Me and Jillian didn't see each other for four whole days and I was really, really disappointed. Nothing like taking 10 steps forward only to take 4 steps backwards. But I didn't give up. I just set my counter back to zero and started over at day one. And now that I'm back on track, all the while still fighting a cold - I'm not giving up. I will complete my 30 days. Even if it kills me. I can't say enough good things about The 30 Day Shred. It's quick, the moves and techniques are fairly easy. But no mistake about it, the moves are intense. And yes, you will feel like you are dying, but I promise you, you aren't. And let's not forget that you will see results if you stick with it - no doubt about it. I highly recommend this workout video. And I'm proud to say that I'm on my way to being totally shredded.

Hungry Girl Recipe: Oatmeal Raisin Softy

Ingredients: 3/4 cup regular oats 1/3 cup whole-wheat flour 1/4 cup raisins (not packed), chopped 1/4 cup brown sugar (not packed) 2 tbsp. Splenda No Calorie Sweetener (granulated) 2 tbsp. light whipped butter or light buttery spread (like Brummel & Brown), room temperature 2 tbsp. no-sugar-added applesauce 2 tbsp. fat-free liquid egg substitute (like Egg Beaters Original) 1/4 tsp. vanilla extract 1/4 tsp. baking soda 1/4 tsp. cinnamon dash salt Directions: Preheat oven to 350 degrees. In a medium bowl, combine brown sugar, Splenda, butter, applesauce, egg substitute, and vanilla extract, and mix thoroughly with a wire whisk or fork. Add flour, baking soda, cinnamon, and salt, and stir until completely mixed and smooth. Add oats and raisins, and mix until both are thoroughly coated with the batter. Line a large baking sheet with parchment paper. Spoon batter onto the sheet in 6 evenly spaced mounds. Using the back of a spoon, spread and flatten batter into circles about 3 1/2 inches wide. Place in the oven and bake for about 10 minutes, until a toothpick inserted into the center of a cookie comes out clean. Remove baking sheet from the oven, and allow cookies to cool for 1 minute on the sheet. Then slide parchment paper onto a cool surface, and let cool completely. Enjoy! MAKES 6 SERVINGS POINTS® value 2*

Recipe courtesy of Hungry Girl

Weight Watchers - Day # 150 Menu

Point Total for the Day: 22 TotalFlex Points (for weekly use): 35 Menu: Instant Oatmeal, Low Sugar; Maple & Brown Sugar - 2 points Lean Cuisine Cheese Lasagna & Chicken - 5 points Sugar Free Jell-O - 0 points Weight Watchers Chocolate Chip Cookie - 1 point Weight Watchers Berries 'Cream Yogurt - 1 point Progresso Light Vegetable & Noodle Soup - 0 points 1 Slice of Cheese Pizza - 6 points Fiber One Toaster Pastry - 3 points Fiber One Key Lime Pie Yogurt - 1 point Beverages: Coffee Black w/Sweet-n-Low - 0 points Strawberry Flavored Water - 0 points Crystal Light Skin Essentials Pomegranate Lemonade - 0 points Exercise: Level 1 / 30 Day Shred (Day #2) Total Points Used: 19 points / out of 22 Flex Points Total: 35 / Used: 0

Weight Watchers Recipe: Chicken Fajitas

Ingredients 1 medium garlic clove(s), peeled and smashed 1/4 tsp crushed red pepper flakes 1 tsp chili powder 2 tbsp fresh lime juice 1/8 tsp table salt 1/8 tsp black pepper 1 pound(s) uncooked boneless, skinless chicken breast, cut lengthwise into thick strips To make the salsa: 2 cup(s) cherry tomato(es), coarsely chopped 1/2 cup(s) scallion(s), chopped, green and white parts 1 small jalapeno pepper(s), cored, seeded and minced (don't touch seeds with bare hands) 1/4 tsp crushed red pepper flakes, optional (see note below) 2 tbsp fresh lime juice 1/8 tsp table salt 1/8 tsp black pepper, freshly ground To finish the fajitas: 1 spray(s) cooking spray 1 medium red onion(s), thinly sliced 1/2 medium sweet red pepper(s), thinly sliced 1/2 medium green pepper(s), thinly sliced 1 tsp canola oil 4 medium whole wheat tortilla(s) Instructions In a medium-size glass bowl, combine garlic, red pepper flakes, chili powder, lime juice, salt and pepper; add chicken to bowl and stir well to coat. Cover and refrigerate for 1 hour. Meanhwhile, to make salsa, in a medium bowl, combine tomatoes, scallions, jalapeno, red pepper flakes, lime juice, salt and pepper. Set aside to allow flavors to blend. Coat a large, heavy-bottomed nonstick skillet with cooking spray; heat over medium-high heat for 30 seconds. Add onion and peppers, and cook, stirring frequently, until tender, about 5 minutes; spoon vegetables into a small serving bowl and cover to keep warm. Add oil to same skillet; heat over medium-high heat. Add chicken and any marinade remaining in bowl, but discard garlic (juices will sizzle so be careful of splattering liquid). Cook chicken until well-browned on bottom, about 3 minutes; flip chicken and cook until browned on second side, about 3 minutes more. If chicken is not cooked through, reduce heat to low and cook an additional 2 or 3 minutes. To serve, place 3 ounces of chicken strips on each tortilla; top with about 1/2 cup of vegetables and 1/2 cup of salsa. Yields 1 fajita per serving. Notes If you’re short on time, substitute 1 cup of store-bought salsa for the fresh salsa (could affect POINTS values). POINTS® Value: 4 Servings: 4 Preparation Time: 20 min Cooking Time: 15 min Level of Difficulty: Easy

Recipe courtesy of Weight Watchers

6 Healthy Food Switches for Weight-Loss Success

Making a few small changes to your eating habits can add up to big weight-loss results. Discover the top six here. There's no better time to embark on a weight-loss plan than the beginning of the year, when you're bursting with good intentions and still reeling from a surplus of festive food. But making good food substitutions rather than going to extremes will ensure your weight-loss results last beyond the first two weeks. So forget rigid, elimination diets; here are six ways to lose weight without feeling deprived. Milk Drinking whole milk cappuccinos and lattes will use your daily POINTS® Allowance up quickly. Use fat-free or low-fat milk instead, and look for flavored coffees or sugar-free syrups to improve that cup of java. Make smoothies by blending fat-free milk with low-fat or fat-free yogurt, a banana, frozen strawberries and honey to taste. Use low-fat milk when making mashed potatoes. Rice pudding is just as nice made with low-fat milk. Add flavor with cinnamon, and sprinkle the top with nutmeg. Bread Instead of serving bread with soup, add a tablespoon of bulgar wheat or a 1/2 cup of brown rice to your homemade recipe. As a change-up from bread sandwiches, generously fill whole-wheat tortilla wraps with chunks of fresh-cooked chicken, coriander, lettuce and red pepper, adding a teaspoon of low-fat mayonnaise. Potatoes Switch to sweet potatoes or yams. Cut up the sweet potatoes and roast in a hot oven for 30 minutes, sprinkled with sea salt and a little olive oil, or lightly boil and mash with a small amount of butter. Boil some couscous to fluff up and serve with grilled fish or meat. Filling Fruits Dried fruits come into their own in the winter months and make excellent after-dinner desserts. Put dried apricots, prunes and pineapple chunks in a pan and cover with a little orange juice. Bring to a boil, then let stand for 20 minutes so the fruit can absorb the juices. Sprinkle with a little cinnamon and serve with spoonful of low-fat yogurt. Poach peeled pears in a low-calorie fruity cordial with one cinnamon stick until tender. Serve with low-fat or fat-free yogurt. Cheese Get into the habit of buying low-fat varieties. Keep a tub of low-fat or fat-free cottage cheese on hand to mix in with fresh fruit or sprinkle with Splenda and cinnamon for a sweet treat. Sprinkle a teaspoon or two of freshly grated Parmesan over your pasta, a little of its big-hitting flavor goes a long way. Poultry and Meat Trim off fat before cooking. Always roast chicken on a rack in a roasting tin, so the saturated fat drains off. If you plan to marinate the meat, use lean strips of pork or beef. When making casseroles,cook them the day before, so as it cools you can skim any fat off the top before reheating. Article courtesy of Weight Watchers

Weight Watchers - Day # 149 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 Fiber One Key Lime Pie Yogurt - 1 point Lean Cuisine Meatloaf w/Gravy & Whipped Potatoes - 5 points Weight Watchers Chocolate Chip Cookie - 1 point Orville Redenbacher 100 Calorie Kettle Corn - 2 points Kashi TLC Soft Baked Ripe Strawberry Bar - 2 points Spaghetti - 5 points Sugar Free Jell-O Pudding; Chocolate - 1 point Weight Watchers Cherry Cheesecake Yogurt - 1 point Beverages: Coffee Black w/Sweet-n-Low - 0 points Strawberry Flavored Water - 0 points Water - 0 points Exercise: Level 1 / 30 Day Shred (Day #1) Total Points Used: 21.5 points / out of 22 Flex Points Total: 35 / Used: 0

Weight Watchers Recipe: Caramel-Apple Muffins

Ingredients 2 large apple(s), such as Braeburn and Granny Smith 1 tsp fresh lemon juice 1 large egg(s) 3/4 cup(s) sugar, turbinado-variety (sugar in the raw) 1/2 cup(s) reduced-fat sour cream 2 cup(s) white all-purpose flour 1 tsp baking powder 1/2 tsp baking soda 1/2 tsp table salt 1/2 tsp ground cinnamon 1/4 tsp freshly grated nutmeg 6 piece(s) caramel candies, about 1/3 oz each 2 tsp vanilla extract Instructions Preheat oven to 350ºF. Prepare a 12-hole muffin tin with paper cupcake liners. Cut each apple into 8 slices and cut each slice in half; place in a bowl and toss with lemon juice. Using an electric mixer, in a large bowl, beat egg and sugar until fluffy and sugar is completely dissolved. Add sour cream and blend thoroughly. Add flour, baking powder, baking soda, salt, cinnamon and nutmeg; combine well but do not over beat. Fold in apples. Fill each muffin liner about two-thirds full with batter.* Bake until a toothpick inserted in center of a muffin comes out clean and the top turns lightly golden, about 29 to 33 minutes. Flip muffins out of pan onto a wire rack to cool. Meanwhile, to prepare icing, in a small saucepan, combine caramel and vanilla extract; place over low heat and stir to melt and combine. While icing is warm, drizzle over tops of cooled muffins. Yields 1 muffin per serving. Notes *Batter is extremely gooey. To turn batter into cupcake pans, you might want to coat a 1/4-cup measuring cup with cooking spray and use it to scoop up the batter. Then use a spatula coated with cooking spray to help transfer the batter into the prepared pan. POINTS® Value: 3 Servings: 12 Preparation Time: 10 min Cooking Time: 36 min Level of Difficulty: Moderate Recipe courtesy of Weight Watchers

How to Become a More Positive Thinker

You have the power to change your attitude for the better. It's not easy to be around people who are downers. But if you're the type who sees the bad in everything, you might be hurting more than just your social life. Several studies have revealed that those who think positive actually live better and longer than those whose glass is perpetually half empty. Changing the way you think can reduce stress, boost your immune system, lower your risk of coronary artery disease, help you breathe easier if you suffer from lung problems, and overall feel better and healthier. Even if you've been a grumbler or a worrier from day one, take heart. Positive thinking is something that can be learned. You simply need to challenge your negative self-talk with rational thoughts, which will translate into a positive attitude. Sound impossible? It's not. Here's how to get started: Several times a day, stop and focus on your thoughts. Are they negative? Perhaps you're guilty of filtering, or weeding out all of the positive aspects of a situation and focusing on the negatives. Maybe your boss gave you a generally good performance review but mentioned one thing you could be doing better. Do you go home and obsess about that one thing without reminding yourself that your boss praised you? Instead of telling yourself you're a terrible employee, tell yourself you're a valuable addition to the team, and you'll be even better once you master that new procedure. Be wary of personalizing situations. If a friend cancels plans with you, don't assume it's because of something you did. Remind yourself there are many reasons she may have cancelled, including illness or a work deadline. Are you a catastrophizer? Do you refrain from inviting over people you'd like to get to know because you fear the worst, such as serving them a dish that's inedible or somehow making a fool of yourself? Instead of creating imaginary disasters for yourself, tell yourself you'll have a lovely evening with new friends, even if something is slightly over- or undercooked. Here are other common negative thoughts and their corresponding positive ones: I can't do this-I've never done it before. Turn it into: This is a chance to try something new. I have absolutely no time for this. Turn it into: How can I rearrange my schedule to allow for this? No one ever calls or writes to me. Turn it into: I'll make contact with an old friend today. Optimism isn't something that will come overnight. But with practice and determination, you can turn around those pessimistic musings and embrace a more joyous, healthier life. By Laurie Salomon, QualityHealth News

Your Slip-Up Survival Guide

Slip-ups are inevitable when you're dieting. That may sound so obvious—yet when it happens, we're not prepared for it. In fact, we often use it as an excuse: "I've already blown my diet so I might as well continue devouring doughnuts at a breakfast meeting instead of filling up on fruit," we may find ourselves thinking. It's time to stop feeling guilty about all your past dietary lapses and start preparing for any future ones. The next time you find yourself with a fistful of cookies or a giant spoon of Rocky Road ice cream, try to: • Pause. As you're plowing through a bag of cookies, a pint of ice cream or whatever tempting goodie you should be avoiding, stop for a moment and evaluate your feelings. Are you eating all this food because you're in a rebellious mood? If you had only a spoonful or two of ice cream, would that feel OK? If you put away the bag of cookies, could you handle it—might you feel even better in few minutes? What if you put on your workout clothes and headed to the gym instead? These answers may give you the strength to stop mid-stream. • Use the hunger scale. Using the handy 10-point scale hunger on a regular basis can stop a slip-up from spiraling out of control because it helps you get in touch with hunger. You learn to eat before you get overly hungry, to gauge fullness and to push away from the table at the perfect point. • Plan your splurges. Knowing that you have treats to look forward to can also help stop or even prevent a slip-up. Make sure you save treat calories for times when you need them most—when the family goes out for ice cream and you really want a small cone, or when you're having dinner at your friend's who makes the best cheddar mashed potatoes. Remember, a moderate splurge will help you stay on track. By Janis Jibrin, M.S., R.D., Best Life lead nutritionist

Easy Steps to Reduce Stress

Next time you feel stressed, try one or two of these tips to find a healthier and happier you. Reducing stress is imperative to good health. “The amazing thing about de-stressing is that in moments, you can change the internal bio-chemical "climate" in your body from high cortisol to lowered levels of stress hormones,” says clinical psychologist Penny B. Donnenfeld, Ph.D. Luckily, stress reduction isn’t only beneficial for you, it is also easy to accomplish. Here, tips that anyone can do to alleviate stress in just minutes. Just Breathe According to Donnenfeld, the simple act of conscious breathing can help to lower stress levels. Try this: During transitions in the day, such as a lunch break, getting home from work or dropping your child off at school, take a moment to take three cleansing breaths. “If one is pulled tight as a stretched rubber band all day and does not let it go slack at moments,” Donnenfeld explains, “the strain on the system is intense and consistent, which puts people more at risk for health problems.” Use Epsom Salt You may think Epsom salt is just for soaking your feet, but it actually has some amazing calming qualities. Using Epsom salt helps boost serotonin, a mood-elevating chemical within the brain, by restoring magnesium levels. Try this: Add two cups of Epsom salt to your bath water and soak for 12 or more minutes for the best stress relieving results. Or after your bath or shower, use Epsom salt as an exfoliant by mixing two cups of Epsom salt with ¼ cup petroleum jelly and three drops of lavender oil. Rub it on dry areas and brush away the salt. Read on for easy tips to reduce stress. Laugh More It may not be a surprise that laughing can ebb stress levels, but why is it so effective? During a laugh, the heart beats faster, the blood becomes oxygenated and blood pressure rises. This mimics the affects of exercise on the brain, suppressing stress hormones. In fact, a study done at the University of Berlin found that laughing for just one minute was as beneficial as spending 45 minutes in the gym. Try this: Visit a friend that makes you laugh, go see a comedy show, or ask your child to make funny faces for a laugh that will melt away stress. Boost Your Health Just being healthier--mentally and physically--can make a big impact on your ability to handle stress. Try these health-boosting tips: Decrease Caffeine intake. Eat more fruits and veggies and less junk food. (You don't need to give treats completely, just be more balanced!) Your body is a machine and it needs good fuel to keep it running properly. Count your blessings or the good things in your life by keeping a gratitude journal--take 5 minutes each day to write in the journal things that made your day or that you are grateful for. Spend 10 -20 minutes 3 times a week in physical activity such as walking, gardening, riding a bike or playing ball with your kids. Don't think of it as exercise; think of it as keeping all your moving parts moving. Like any other machine, you don't want to get "rusty." Quality Health

Hungry Girl Recipe: Lucky 4-Leaf Salad w/ Feta & Apples

Ingredients: 3 cups Fresh Express Lettuce Trio (or any 3-lettuce blend) 1 cup spinach leaves 1 Fuji apple 1/4 cup crumbled reduced-fat feta cheese 1/4 cup thinly sliced red onion 1 tbsp. All Natural Almond Accents in Original Oven Roasted Opti onal: freshly ground black pepper, light vinaigrette dressing (or any low-cal dressing) Directions: Cut apple into quarters and remove the core, seeds, and stem. Thinly slice, and then cut the slices in half widthwise. Toss together all ingredients except the almonds. Plate (or "bowl") your salad, and then sprinkle almonds evenly on top. You can add some pepper and/or dressing if you like, but this salad's so flavorful you may not even need 'em. Enjoy!!! MAKES 1 SERVING HG Alternative! If you can find some fat-free feta, feel free to use that instead. Then your salad will have 181 calories, 3.75g fat, and a POINTS® value of 3*.

Courtesy of Hungry Girl

Nutrition Tips: Eat to Lose

Get smart about the food you eat and the order in which you eat it. By Dr. Louise Aronne; Womans Day In my 23 years as a doctor, I've been trying to answer two questions: Why do people have trouble eating less? Why is it that the more they eat, the hungrier they get? As the founder of the Comprehensive Weight Control Program at New York Presbyterian Hospital in New York City, I have worked with so many people who desperately wanted to lose weight but couldn’t. They didn’t have any motivational issues. They were simply battling strong biological signals that were driving them to eat. When naturally “skinny” people eat moderate amounts of food, they feel full, but many of us need to eat a lot more to feel satisfied. Why? It stems from a condition I call fullness resistance, meaning that you don’t feel full as quickly as you should because the signals from the stomach, intestines and fat cells are taking longer to reach the brain. Successful weight loss is not about starving yourself—it’s about reversing fullness resistance. The first step is to always eat filling foods before eating fattening ones. The Golden Rule Eat filling foods first, fattening foods last If you follow this one piece of advice, you’ll automatically eat fewer fattening foods without really thinking about it. So, for example, if you want to have bread, a scoop of chocolate ice cream or wine, go ahead and have it—but only after you’ve eaten a lunch or dinner of filling foods first. Filling Foods Slow foods You’ve probably heard that eating slowly helps you eat less. But I’ve tried to eat slowly, and I can tell you, it’s difficult. An easier solution: Have foods that inherently take a long time to eat. For example, think about how quickly you could eat 500 calories’ worth of fettuccine Alfredo. Five minutes? Now, think about how long it would take you to eat 500 calories of shrimp cocktail. That’s 67 large shrimp! Other slow foods: soup, salad, and anything especially chewy or crunchy. Lean protein This includes poultry, lean cuts of beef, fish and seafood. Studies show that protein fills you up faster than fat and keeps you full longer than if you ate mostly carbs. High-volume foods Foods that are relatively heavy in weight and high in volume, but low in calories— soup, vegetables, fruit—fill up your stomach, signaling receptors that tell your brain, “I’m full.” Vitamin-packed foods When you eat nutrient-rich foods, your body can sense that it’s getting what it needs, so you don’t keep eating the way you do with junk food. Slowly digested carbs Unrefined, high-fiber carbs (like legumes, most vegetables, and whole grains like whole-wheat bread) allow blood sugar levels to rise gradually. Fattening Foods High-fat foods These are the most obvious kind of fattening foods, since they often pack lots of calories into a small quantity. Also, they don’t suppress the hunger hormone ghrelin as quickly or as much as protein does. Rapidly digested carbs Bagels, white bread, white rice and such can make you gain weight because they cause blood sugar levels to spike, then to plummet—leading to rebound hunger. Sugar, one type of rapidly digested carb, can be especially addictive for many people. Nutritionally empty foods When you eat a lot of junk food, cells starved for specific nutrients may signal you to keep eating to eat until those nutrient needs are met. Eat For Fullness To lose weight without feeling hungry, you need to eat a high volume of food but a low number of calories. A few dos and don’ts: Do Have a substantial breakfast. Eating too little in the morning can backfires later in the day when hunger and cravings peak. Do Load up on veggies (they make great snacks). Many of my patients eat a mound of sautéed bean sprouts whenever they’re hungry. The texture reminds them of rice, for just a fraction of the calories. Do Before each meal, try to drink water, unsweetened tea, or seltzer. It helps fill you up. Do Have a small amount of caffeine (up to three 6-oz cups of caffeinated beverages daily). It may reduce appetite and speed up your metabolism. Do Flavor your meals with fresh or dried herbs and spices, salsa, vinegar and mustard. Do Eat from appetizer-size plates. Research shows that small plates make it seem like you’re eating more. Don’t Torture yourself. If you want a dessert, have it, but try to choose one with a little nutrition, like an oatmeal-raisin cookie or a piece of dark chocolate.

Weight Watchers Recipe: Cherry Scones

Ingredients 1 spray(s) cooking spray 2 cup(s) all-purpose flour 1 tbsp baking powder 1/4 tsp baking soda 1/4 tsp table salt 1/4 cup(s) sugar 1 large egg(s), beaten 1 cup(s) buttermilk 1/4 cup(s) unsalted butter, melted 2/3 cup(s) dried cherries, thinly sliced Instructions Preheat oven to 400ºF. Coat a cookie sheet with cooking spray. In a medium bowl, combine flour, baking powder, baking soda, salt and sugar; mix well and set aside. In another bowl, whisk together egg, buttermilk and melted butter. Stir wet ingredients into dry ingredients until just combined; fold in cherries. Drop 12 equal two-inch mounds of batter on prepared cookie sheet about 1-inch apart. Bake until tops just start to turn golden, about 12 to 15 minutes. Yields 1 scone per serving. POINTS® Value: 3 Servings: 12 Preparation Time: 10 min Cooking Time: 15 min Level of Difficulty: Easy Recipe courtesy of Weight Watchers

Weight Watchers - Day # 145 Menu

Point Total for the Day: 22 TotalFlex Points (for weekly use): 35 Menu: Oat Bran Muffin - 3 points Smart Ones Three Cheese Ziti Marinara - 6 points Sugar Free Jell-O - 0 points Subway Turkey Sub (6") - 5 points Baked Lays Cheddar & Sour Cream Chips - 2 points Beverages: Coffee Black w/Sweet-n-Low - 0 points Arizona Diet Green Tea - 0 points Sugar Free Rockstar Energy Drink - 0 points Water - 0 points Rockstar Light Vanilla Roasted Coffee Energy Drink - 1 point Exercise: None Total Points Used: 17 points / out of 22 Flex Points Total: 19.5 / Used: 15.5

Weight Watchers Recipe: Chocolate Marshmallow Fudge

Ingredients 1 spray(s) cooking spray 1 2/3 cup(s) sugar 2/3 cup(s) fat-free evaporated milk 2 tbsp reduced-calorie margarine, or light butter 12 oz semisweet chocolate, chopped (about 1 1/2 cups) 14 large marshmallow(s) Instructions Coat an 8- X 8-inch pan with cooking spray. In a medium saucepan, stir together sugar, evaporated milk and margarine (or butter); bring to a boil over high heat. Reduce heat to medium-low and cook, stirring constantly, about 3 minutes. Stir in chocolate and marshmallows; remove pan from heat and stir until smooth. Pour mixture into prepared pan and refrigerate until firm, about 2 hours. Cut into thirty-six 1 1/3-inch squares and serve. Yields 1 piece per serving. Notes Store fudge in refrigerator. Or freeze for a firmer consistency. POINTS® Value: 2 Servings: 36 Preparation Time: 10 min Cooking Time: 5 min Level of Difficulty: Easy Recipe courtesy of Weight Watchers

Heart Health: Does Gender Matter?

Certain risk factors pose more of a heart-disease threat for women than they do for men due to biological differences and hormonal changes throughout women’s lives—a fact that many women, even doctors, aren’t always aware of. “Current research hasn’t adequately included women and taken into account these differences—including that we often have different heart attack symptoms than men,” says Phyllis Greenberger, MSW, director of the Society for Women’s Health Research. Because of this, women aren’t being treated as aggressively for heart disease or advised as strongly on how to avoid the risks. That’s why the SWHR is launching the Network on Sex Differences in Cardiovascular Disease to spur doctors and scientists to look at these differences in their research. What experts do know is that the following risk factors are a bigger threat to women’s hearts than to men’s. Mention them to your doctor, who may want to monitor you more closely if any apply to you. Diabetes It triples a man’s risk of heart disease—but increases a woman’s risk fivefold. Diabetes causes inflammation in the arteries, and women’s tend to be smaller, says Tracy Stevens, MD, medical director for the women’s heart center at Saint Luke’s in Kansas City, Missouri. Depression Anyone who suffers from depression has a two- to fivefold increased risk of cardiovascular disease, but depression is twice as common in women as in men, says Hayes. Women are also more likely to become depressed if they have a heart attack. Smoking A real doozy for women, increasing our risk of heart disease 2 to 6 times. Women metabolize nicotine differently than men—possibly slower, exposing our bodies to its damaging effects longer—and smoking lowers protective HDL cholesterol. Alcohol “Women metabolize alcohol slower than men, so the effects linger for longer,” says Dr. Goldberg. That’s why the AHA recommends that women have only one drink per day (men can have two). Overdoing it can raise triglyceride levels, blood pressure and your risk of stroke. Cholesterol and Triglycerides Having low HDL (the good kind) and high triglycerides is an even greater threat to women’s hearts than men’s. The combo is often found in people with pre-diabetes or metabolic syndrome; if you have either, avoid hormone therapy and birth control pills. Pregnancy-related Complications If you had high blood pressure or preeclampsia (a disorder marked by high blood pressure and protein in the urine) during pregnancy, your chance of having heart disease at midlife doubles, even if you don’t develop chronic hypertension, Dr. Goldberg says. Hypertension Women with high blood pressure are more likely to develop stiffness in their hearts and blood vessels. Yet research suggests that only 60% of women with hypertension are treated, and among those who are, only a third have their blood pressure well-controlled. Lupus Because of the chronic inflammation that’s associated with this autoimmune disorder (which affects 9 times as many women as it does men), women who have lupus are at an increased risk for heart disease, hypertension and stroke. By Stacey Colino; Woman's Day

Weight Watchers - Day # 144 Menu

Point Total for the Day: 22 TotalFlex Points (for weekly use): 35 Menu: (2) Smart Ones Breakfast Quesadilla - 8 points Progresso Light Vegetable and Noodle Soup - 0 points Weight Watchers Giant Latte Ice Cream Bar - 1 point Wax Beans - 0 points Green Beans - 0 points Grilled Chicken Breast - 3 points Weight Watchers Chocolate Chip Cookie - 1 point Ritz Crackers (2 servings) - 4 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 Crystal Light Skin Essentials Pomegranate Lemonade - 0 points Exercise: Level One of the 30 Day Shred (Day #13) Total Points Used: 20 points / out of 22 Flex Points Total: 19.5 / Used: 15.5

KASHI Product - RECALL Alert

Kashi has issued a voluntary nationwide recall for select flavors of the company's TLC Chewy Granola Bars and ALL flavors of its TLC Chewy Cookies. Click here for more info, and spread the word to anyone you know who eats Kashi products.

The skinny on fats

Two fats — saturated and trans — give all fats a bad name. Saturated fat is the main dietary cause of high cholesterol. This can increase your risk of heart disease and stroke. Saturated fat is found in meat, poultry, and full-fat or reduced-fat dairy products. Some plant-based foods — such as coconut oil, palm oil, palm kernel oil, coconuts and cocoa butter — also are high in this fat. Trans fat usually comes from oils that have undergone partial hydrogenation, a chemical process that changes liquid oils to a more solid form. But, trans fat boosts total cholesterol even higher than saturated fat does. Trans fat also contributes to an unhealthy balance between good cholesterol, HDL, and bad cholesterol, LDL. This may increase the risk of heart disease, stroke and diabetes. High trans fat foods may include doughnuts, French fries, cookies, crackers, cakes, biscuits, stick margarines and shortenings. Check the food label for trans fat content. Some products may contain partially or fully hydrogenated fat but list zero trans fat. That's because: 1. A product can claim to be free of trans fat as long as it doesn't contain more than one-half gram of trans fat per serving. 2. There's no trans fat in fully hydrogenated fat. It has turned into a saturated fat. Choose fats that are better for you It's true: Some fats actually are OK. Polyunsaturated and monounsaturated fat may help lower cholesterol when used in moderation and in place of other fats. These fats are found in olive, canola, peanut, sesame and corn oils. Other sources include: Fish, such as salmon, herring, trout and mackerel Avocados Peanut butter Many nuts and seeds For your health, limit your overall fat intake. Also: 1. Eat a diet rich in fruits, vegetables, whole grains, and fat-free or low-fat dairy products. 2. Replace some of the meat you eat with beans or legumes. 3. Eat fish at least twice a week, especially fatty fish, such as salmon, mackerel, herring and trout. 4. Stick with vegetable oils. Avoid tropical oils, lard and shortening. 5. Use trans-fat-free soft margarine instead of butter. 6. Avoid trans fats and limit fried foods. By Michael W. Rosen, M.D. - UnitedHealthCare

Weight Watchers - Day # 143 Menu

Point Total for the Day: 22 TotalFlex Points (for weekly use): 35 Menu: Smart Ones Shrimp Marinara - 3 points Sugar Free Jell-O - 0 points Weight Watchers Chocolate Chip Cookie - 1 point Weight Watchers Carrot Cake - 1 point Weight Watchers Chocolate Chip Cookie - 1 point Progresso Light Savory Vegetable Barley Soup - 0 points 15 Saltine Crackers - 4 points Fiber One Toaster Pastries (2) - 7.5 points Beverages: Coffee Black w/Sweet-n-Low - 0 points Sugar Free Rockstar Energy Drink - 0 points Black Cherry Flavored Water - 0 points 1 Cup Fat Free Milk - 2 points Exercise: Level One of the 30 Day Shred (Day #12) Total Points Used: 19.5 points / out of 22 Flex Points Total: 19.5 / Used: 15.5

Weight Watchers - Day # 142 Menu

Point Total for the Day: 22 TotalFlex Points (for weekly use): 35 Menu: 3 Egg Whites - 1 points 2 Slices of Wheat Toast w/ICBINB - 2.5 points Weight Watchers Berries 'n Cream Yogurt - 1 point Weight Watchers Chocolate Chip Cookie - 1 point Lean Cuisine Grilled Chicken Caesar - 5 points Spaghetti w/ground turkey and whole wheat noodles - 7 points Weight Watchers Chocolate Chip Cookie - 1 point Fiber One Toaster Pastry - 3 points Beverages: Coffee Black w/Sweet-n-Low - 0 points Arizona Diet Green Tea - 0 points Crystal Light Energy Wild Strawberry - 0 points Crystal Light Hunger Satisfaction Strawberry / Banana - 0 points Exercise: Level One of the 30 Day Shred (Day #11) Total Points Used: 21.5 points / out of 22 Flex Points Total: 19.5 / Used: 15.5

Hungry Girl Recipe: Faux-Fried & Fabulous Calamari

Ingredients: 4 oz. raw calamari rings (not breaded) 1/4 cup Fiber One bran cereal (original) 3 tbsp. panko bread crumbs (like the kind by Progresso) 2 tbsp. fat-free liquid egg substitute (like Egg Beaters Original) 1/4 tsp. garlic powder 1/4 tsp. onion powder 1/4 tsp. Italian seasoning 1/4 tsp. salt black pepper, to taste Optional: reduced-fat Parmesan-style grated topping, lemon wedges, low-fat marinara sauce Directions: Preheat oven to 350 degrees. Using a blender or food processor, grind Fiber One cereal to a breadcrumb-like consisten cy. Pour crumbs into a plastic container that has an airtight lid (or into a sealable plastic bag). Add panko, garlic powder, onion powder, Italian seasoning, and salt. Add as much pepper as you like. Seal and shake to mix thoroughly. Make sure calamari rings are as dry as possible. (Use a paper towel to soak up moisture.) Place them in a dish, and pour egg substitute over them. Toss to coat evenly. Transfer rings to the crumb mixture, and secure lid or seal bag. Shake until rings are thoroughly coated, and then place rings on a baking sheet sprayed with nonstick spray. Open any rings that are sticking to themselves. Bake calamari in the oven for 15 minutes, flipping them about halfway through, until firm and fully cooked. If you like, sprinkle with Parm-style topping and serve with lemon wedges and/or marinara sauce. YUM! MAKES 1 SERVING POINTS® value 4*

Courtesy of Hungry Girl

How Can Women Achieve Optimal Digestive Health?

A few simple changes can make a big difference. It may not be dinner-table conversation, but sometimes what we eat at the dinner table can affect us in negative ways. If you’ve ever left a meal feeling bloated, or suffered from heartburn or pain, your digestive system may not be operating at top capacity. The culprit? There could be several reasons why you’re uncomfortable—from what you're eating (or not eating) to how you're eating, or even what your stress levels are. First, it's important to understand how your digestive tract works. Ideally, it contains millions of healthy bacteria at all times, known as probiotics. These bacteria exist to reduce the growth of unwanted "bad" bacteria, which can show up in tainted food or as a result of illness. In fact, antibiotics, which are popularly prescribed for infections, are notorious healthy-bacteria killers. And if you don't have enough healthy bacteria in your system to counteract the bad bacteria, the result is digestive upset. Fortunately, you don't have to suffer in silence. One of the best ways to restore the balance of bacteria in your system is to take probiotic supplements or eat foods containing probiotics. Yogurt with live active cultures is a terrific way to get your probiotics. Eating enough fiber—something few of us do—also helps digestive health by slowing down your digestion and helping probiotics do their job. Many brands of yogurt contain as much three grams of fiber, along with a healthy dose of probiotics. And since the American Gastrological Association says we need at least 25grams of fiber a day for optimum digestive health, look to add more to your diet with vegetables, fruits, whole-grain breads, and legumes. Try to avoid processed, refined foods such as white bread and white pasta, which have very little fiber or nutrients. Strange as it sounds, it’s not just your diet that can affect your digestion. Your sleep habits also play a big role. Do you eat a large dinner late at night and then fall into bed? This can wreak havoc on your digestive health. Our bodies are designed to digest best when we’re upright so that gravity can do its part. If you routinely lie down with a full stomach, your digestion may be delayed. The result? A stomachache or even acid reflux—and definitely not a good night’s sleep. Try finishing your food two to three hours before going to bed so you’ll be well rested and comfortable. Stress, too, does a number on our digestion. We’re all familiar with that churning feeling in our stomach when we’re upset. If you’re experiencing emotional turmoil, do your best to stay calm and in control. Moderate exercise can work. Take a walk, do some strength training, or swim laps to restore your inner peace. Yoga or other deep-breathing exercises will help keep you centered, too. If things are really bad, talk it out with someone—and don’t forget to keep a healthy diet with plenty of probiotics and fiber. Follow this plan, and soon you’ll be leaving the dinner table comfortable, satisfied, and pain-free. By Laurie Salomon, QualityHealth News

Weight Watchers - Day # 141 Menu

Point Total for the Day: 22 TotalFlex Points (for weekly use): 35 Menu: Weight Watchers Chocolate Chip Cookie - 1 point Smart Ones Fettucini Alfredo - 4 points Sugar Free Jell-O - 0 points Progresso Light Beef Pot Roast Soup - 1 point 2 Slices of Wheat Toast w/ICBINB - 2.5 points Weight Watchers Chocolate Chip Cookie - 1 point Fiber One Toaster Pastries (2) - 7.5 points Beverages: Coffee Black w/Sweet-n-Low - 0 points Strawberry Flavored Water - 0 points 1 Cup Fat-Free Skim Milk - 2 points Exercise: Level One of the 30 Day Shred (Day #10) Total Points Used: 19 points / out of 22 Flex Points Total: 19.5 / Used: 15.5

Dining Out Dos and Don’ts

Afraid dinner out will ruin your diet before you even start your entrée? These 10 dos and don'ts will help. Some people trying to lose weight steer clear of restaurants to avoid those large portion sizes, bottomless bread baskets and all those high-calorie entries. But shunning restaurants altogether isn't a realistic approach to weight loss—and it's unnecessary. You can eat out and lose weight. Start with this list of tips to help you navigate the menu options at your favorite fast-food joints and sit-down restaurants. Dining Dos and Don'ts 1. Set a budget. Determine how much you're willing to eat before looking at the menu. You can give yourself some leeway by scheduling some exercise on or near days you plan to eat out. Putting in gym time or going for a brisk walk will help offset a little extra eating. And remember, be flexible. You can loosen up a bit on special occasions, as long as you eat carefully most of the time. (Just don't let every day become a special occasion.) 2. Put on your game face. Decide on some guidelines before you go to a restaurant, and stick to them. For instance: skip the all-inclusive menu and opt for à la carte selections. Doing so might not be as economical, but you'll probably eat less. Or take one piece of bread, then ask your server to remove the breadbasket from the table. 3. Make special requests. You're paying good money for that meal, so you're entitled to make special requests or slight modifications. Why not say: 'Can I get that without butter? Grilled? With the sauce on the side'? Or 'I'd like mixed greens instead of fries with my sandwich'. 4. Practice portion control. Some restaurant portions can be two, three, even four times the "normal" size—especially super-sized fast food meals. Keep your portions in check by: ordering a salad as a starter and then splitting a main entrée with a friend, or creating your own scaled-down meal from a couple of appetizers and/or side dishes. 5. Break down (language) barriers. If you don't know what a preparation term means, ask. In general, though, the following words translate into high-fat, high-calorie dishes: au gratin, scalloped, hollandaise, or parmigiana, scampi, Bolognese. 6. Downsize the super-size. Super-sized fast food meal options can be loaded with calories. Either: order something small, like a basic burger; after all, the first bite tastes the same as the last, or order yourself a children's meal. 7. Watch out for extras. The average burger with ketchup, lettuce and tomato isn't so bad. But one with "the works" is usually a caloric nightmare. Skip: bacon, cheese and mayonnaise and the double-burger patties and extra pieces of bread. 8. Don't go top heavy. Salad bars and garden salads grace menus across the country. But those extra toppings can sabotage your seemingly diet-conscious choices: Go light on croutons, grated cheese and bacon and opt for small amounts of low-fat or nonfat dressings on the side. 9. Don't drink away your progress. A drink with dinner is fine, but too many margaritas may wreak havoc on your dieting resolve. Keep your appetite under control by: alternating alcoholic beverages with noncaloric sodas or sparkling water and not drinking alcoholic beverages on an empty stomach. 10. Resign from the "clean plate club." You paid for it so you have to eat it, right? Wrong. Just think of the health and emotional costs of those extra calories on your body. Downsize by: eating half the meal and doggie-bagging the rest, pushing your plate away when you're full. And remember to eat slowly. It takes 20 minutes for your body to recognize that it's full. Courtesy of Weight Watchers

5 ways from 1: Marinara sauce

Take one key ingredient — your trusty jar of marinara sauce — and whip up five delicious meals! Think about that poor jar of marinara sauce sitting in your pantry. It's resigned to its fate of merely being warmed up and dumped into a pan of cooked pasta. If it's lucky, maybe it'll get a dusting of Parmesan cheese. Well, we've taken pity on the poor ingredient, and have found some exciting new ways to bring it on to the dinner table. Here are some of our favorite, easy recipes using the trusty jar of Marinara. Marinara sauce is a versatile ingredient. It’s cheap, comes in a range of flavours with herbs and spices and it’s ready to go! You can make a number of fast dishes using it as your base. Here are five of our favourite recipes: 1. Chilli shrimp Serves 4 – POINTS® value per serving: 2 Combine one jar of marinara sauce, 1/2 cup of water and 1 large fresh chilli in a large frying pan. Bring to the boil, then reduce heat to medium-low and simmer, stirring occasionally for 3 minutes. Add 20 uncooked medium shrimp (peeled with tails intact) and spread out in a single layer. Cover and simmer over low heat for approximately 5 minutes, or until shrimp curl and change colour. Stir through 2 Tbsp of chopped flat leaf parsley. Season to taste with salt and pepper then serve. 2. Tuna pasta Serves 4 – POINTS value per serving: 5 Cook 6oz spiral pasta in a large pan of salted boiling water, following packet directions, until al dente. Drain. Meanwhile, bring one jar of marinara sauce to the boil in a large pan over medium heat. Reduce heat to medium-low and simmer for 3 minutes. Add pasta, one 5 oz can of light tuna in water (drained and flaked), 2 oz of arugula leaves and 2 tsp capers. Stir until heated and arugula is just wilted. Season to taste with salt and pepper then serve. 3. Chicken cacciatore Serves 4 – POINTS value per serving: 6 Spray a large non-stick frying pan with cooking spray and place over medium-high heat. Add 1 chopped onion, 1/2 sliced red bell pepper and 1 clove crushed garlic. Cook, stirring for 10 minutes or until vegetables are tender. Add one jar marinara sauce, 12 sliced black olives and 1/2 cup chicken broth. Bring to boil then reduce heat to medium-low. Simmer uncovered for 10 minutes. Meanwhile preheat a grill pan on high. Spray 3 skinless chicken breast fillets with cooking spray and grill for 3 minutes each side, or until cooked through. Slice each breast on the bias into 3/4 inch slices and divide among four plates. Spoon cacciatore sauce over chicken and serve with mixed salad leaves. 4. Tomato vegetable bake with mozzarella Serves 4 – POINTS value per serving: 7 Heat 1 Tbsp olive oil in a large non-stick frying pan and place over medium-high heat. Add 1 chopped onion and 1 clove crushed garlic. Cook, stirring for 5 minutes or until onion is tender. Add 1 chopped chilli, 2 sliced zucchini, 1 cup mushrooms, 1 chopped red bell pepper, 1/2 chopped eggplant and 2 cups chopped sweet potato. Cook stirring for a further 5 minutes. Add one jar marinara and 1/2 cup vegetable broth. Season to taste with salt and pepper. Transfer vegetable mixture to an oven proof dish. Sprinkle with 4 oz reduced-fat mozzarella and bake in a preheated 350F oven for 30 minutes, or until vegetables are tender and cheese has melted and is golden brown. 5. Tomato, ham and mushroom pizzas Serves 4 – POINTS value per serving: 6 Preheat oven to 425F. Spread 4 small pieces of whole wheat pita bread with 1/2 cup marinara sauce. Add 2 cups sliced mushrooms, 8 oz shaved lean ham, 12 chopped black olives and 4 oz reduced fat mozzarella cheese. Bake in the preheated oven for 15-20 minutes, or until cheese is golden and bubbling. Scatter with 1 cup baby spinach leaves or arugula leaves if desired. Serve.

Courtesy of Weight Watchers

Weight Watchers - Day # 140 Menu

Point Total for the Day: 22 TotalFlex Points (for weekly use): 35 Menu: 2 Slices of Wheat Toast w/ICBINB - 2.5 points Progresso Light Vegetable and Noodle Soup - 0 points 10 Saltine Crackers - 2.5 points Weight Watchers Chocolate Chip Cookie - 1 point Fiber One Toaster Pastry - 3 points Weight Watchers Black Cherry Yogurt - 1 point 2 Cream Filled Chocolate Cupcakes - 5.5 points 10 Saltine Crackers - 2.5 points Weight Watchers Berries 'n Cream Yogurt - 1 point Beverages: Coffee Black w/Sweet-n-Low - 0 points Crystal Light Raspberry Green Tea - 0 points Exercise: Level One of the 30 Day Shred (Day #9) Total Points Used: 37.5 points / out of 22 Flex Points Total: 19.5 / Used: 15.5

Weight Watchers Recipe: Broccoli with Lemon-Garlic Crumbs

Ingredients 1 pound(s) broccoli, florets, fresh 1 tbsp unsalted butter 1 1/2 tsp minced garlic 1/2 cup(s) dried bread crumbs, panko (Japanese bread crumbs) 1 tsp lemon zest 1/4 tsp table salt Instructions Bring 1 inch of water to a boil in a large pot. Place broccoli in a steamer basket and set over water. Cover pot and steam until broccoli is crisp-tender, about 5 to 6 minutes; drain. Alternatively, you can cook broccoli in microwave. Meanwhile, melt butter in a medium nonstick skillet over medium-low heat. Add garlic and cook, stirring, until fragrant, about 30 seconds. Add bread crumbs, increase heat to medium and cook, stirring often, until lightly toasted, about 2 to 3 minutes. Remove skillet from heat; stir in lemon zest and salt. Spoon broccoli into a serving bowl and toss with crumbs. Yields about 1 cup of broccoli and 2 tablespoons of crumbs per serving. Notes Look for panko in the ethnic aisle of your supermarket or in an Asian grocery store. Try the same recipe with spinach, kale or collard greens. Use the bread crumb mixture for oven-frying chicken and fish, too.

POINTS® Value: 2 Servings: 4 Preparation Time: 5 min Cooking Time: 6 min Level of Difficulty: Easy Recipe courtesy of Weight Watchers

Low-Carb Diets and Memory Loss: Is There a Link?

You may be losing more than just a quick pound. Few would argue the fact that low-carb diets work in the short run, but what these dieters might not realize are the effects that a lack of carbohydrates may have on other parts of the body. A study of both low-carb and low-calorie dieters conducted at Tufts University in Massachusetts found that diets that eliminate carbohydrates can have a negative effect on memory. The low-carb dieters displayed a a greater decrease in memory tasks, reaction time, and attention tasks in relationship than those on the low-calorie diet. Although short term memory loss was experienced by those participating in the study, some questions about long term effects of no-carb diets have yet to be explored. Australian research scientist Grant D. Brinkworth, PhD believes that the cognitive effects of the diet "may just be the body readjusting to an unfamiliar diet." Like it or not, carbohydrates fuel the brain. The body breaks carbohydrates into glucose which powers brain activity. Although glycogen--which is derived from proteins--also assists in brain function, glucose is more efficient. What's more, unlike fat that can store energy over a long period of time, the brain cannot store glucose. Therefore, in order to function optimally, the brain needs a constant supply. The trick is to substitute simple carbohydrates (white rice, Russet potatoes, and white bread) for complex (whole grains, brown rice, and sweet potatoes). This way, your body isn't deprived of all carbohydrates--just the ones that can be detrimental to your diet. A Medical University of South Carolina study of mice being fed a diet high in fat and cholesterol showed that the mice displayed impaired brain activity, suggesting that brain functionality can be preserved with a well balanced diet. Eat for Memory Follow these simple guidelines to improve both your diet and memory. 1. Antioxidants. A diet high in antioxidants can help prevent the effect that free radicals have on the brain. Foods highest in antioxidants are easy to spot--they have bright and bold colors. Taste the natural rainbow for an improved memory. Foods: Berries, plums, avocados, grapes, cherries, kale, spinach, and Brussels sprouts 2. Omega-3 fatty acids. Healthy fats in the brain are essential to nerve function. Seek out the seafood section in your local grocery store to find the foods that are highest in omega-3s Foods: Salmon, tuna, mackerel, and sardines 3. B vitamins. B vitamins-especially B-12-are vital for proper brain function. Getting an adequate supply of B vitamins can keep your brain healthy and help prevent dementia and Alzheimer's disease as you age. Foods: Milk, nuts, seafood, eggs, whole grains, leafy greens, and broccoli. By Seth Czarnecki, QualityHealth News

Weight Watchers - Day # 139 Menu

Point Total for the Day: 22 TotalFlex Points (for weekly use): 35 Menu: 2 Slices of Wheat Toast w/ICBINB - 2.5 points Taco Bell Ranchero Chicken Soft Taco (2) - 6.5 points Taco Bell Pinto's and Cheese - 3 points Kettle Corn - 1 point KFC Chicken Breast - 9 points 1/2 Serving of KFC Double Chocolate Chip Cake - 4 points KFC Mashed Potatoes w/Gravy - 3 points 1/2 serving KFC Macaroni & Cheese - 2 points Beverages: Key Lime Flavored Water - - 0 points Coffee Black w/Sweet-n-Low - 0 points (2) Martini's - 6.5 points Water - 0 points Exercise: None Total Points Used: 37.5 points / out of 22 Flex Points Total: 19.5 / Used: 15.5

Heart Healthy Recipe: Cumin Chicken with Black Beans

2 boneless, skinless chicken breast halves 1 teaspoon ground cumin 1/4 teaspoon cayenne pepper 2 tablespoons olive oil 1/2 cup chopped red onion 1 jalapeño pepper, seeded and minced 3 cups canned black beans, rinsed and drained 1 1/2 cups frozen corn kernels, thawed 1 1/4 cups cherry tomato halves 2 scallions, thinly sliced 2 tablespoons coarsely chopped cilantro 2 teaspoons red wine vinegar Place chicken between 2 sheets of plastic wrap; pound with a mallet to 1/2-inch thickness. Combine cumin with cayenne pepper and rub over chicken. Heat oil in a large skillet over medium heat. Sauté chicken for 4 minutes per side. Remove to a cutting board. Return the skillet with pan drippings to medium heat. Add the onion and jalapeño and cook, stirring, 1 minute. Add the beans, corn, tomatoes, and 3 tablespoons water and cook, stirring, 1 or 2 minutes, until ingredients are just heated through. Remove from heat and toss with the scallions, cilantro, and vinegar. Season to taste with salt and freshly ground pepper. Slice chicken and arrange on top of beans. Yield: Serves 4 NUTRITION PER SERVING CALORIES 324(0% from fat); FAT 9g (sat 1g); CHOLESTEROL 39mg; CALCIUM 89mg; CARBOHYDRATE 45g; SODIUM 433mg; PROTEIN 25mg; FIBER 12g; IRON 4mg Recipe courtesy of Real Simple