Weight Watchers - Day # 191

Point Total for the Day: 22 TotalFlex Points (for weekly use): 35 Menu: Quaker Low Sugar Oatmeal; Maple & Brown Sugar - 2 points Lean Cuisine Lasagna w/Meat Sauce - 6 points Weight Watchers Chocolate Chip Cookie - 1 point Raspberry Sugar Free Jell-O - 0 points Fiber One Toaster Pastry - 3 points Kellogg's FiberPlus Antioxidants Dark Choclate & Almond Bar - 2 points Grilled Chicken Breast - 3 points Weight Watchers Round Chocolate Ice Cream - 2 points Asparagus - 0 points Wax Beans - 0 points Weight Watchers Black Cherry Yogurt - 1 point Beverages: Black coffee w/Sweet-n-Low - 0 points Arizona Diet Green Tea - 0 points Sugar Free RockStar Energy Drink - 0 points Exercise: None Total Points Used: 20 points / out of 22 Flex Points Total: 35 / Used: 0

Weight Watchers - Day # 190

Point Total for the Day: 22 TotalFlex Points (for weekly use): 35 Menu: Quaker Low Sugar Oatmeal; Maple & Brown Sugar - 2 points Lean Cuisine Spaghetti w/Meat Sauce - 5 points Weight Watchers Peanut Butter Cookie - 1 point Raspberry Sugar Free Jell-O - 0 points 1 serving Hormel Turkey Pepperoni - 2 points Weight Watchers Light String Cheese - 1 point Fiber One Toaster Pastries (2) - 7.5 points Beverages: Black coffee w/Sweet-n-Low - 0 points Key Lime Flavored Water - 0 points 1 glass red wine - 2 points Exercise: None Total Points Used: 20.5 points / out of 22 Flex Points Total: 35 / Used: 0

Weight Watchers Recipe: California Club Wrap

It takes only a few minutes to make this wrap, which is crunchy, healthy and filling. Although we've suggested that you use tomato, cucumber and watercress, fill it up with any veggies you have on hand.

Ingredients 1 medium tortilla, flour, fat-free 2 tbsp store-bought hummus 1 small tomato(es), thinly sliced 1/4 small cucumber(s), thinly sliced 1/2 cup(s) watercress, thick stems discarded 1/8 tsp table salt, or to taste 1/8 tsp black pepper, or to taste Instructions Lay tortilla on a flat surface and spread with hummus. Layer with tomatoes, cucumber and watercress. Season to taste, roll up tightly and enjoy. POINTS® Value: 2 Servings: 1 Preparation Time: 8 min Cooking Time: 0 min Level of Difficulty: Easy

Recipe courtesy of Weight Watchers

Is 'Added Fiber' As Beneficial As The Fiber Naturally Found In Foods?

By: Joanna Dolgoff Many people believe that 'added fiber' has the same health benefits as the fiber naturally found in foods. Marketing campaigns certainly seem to indicate so. Ever since fiber became the new nutritional savior, companies are adding it to just about everything, even water! Consumers are unaware that this added fiber does not have all the benefits of natural fiber. The fiber that is added to foods is called 'functional fiber'. Functional fiber does not have the same properties as the fiber found in whole grains, fruits and vegetables. Companies have invested lots of money into producing these new fibers and many of them have not been well-studied. Natural dietary fiber is divided into two categories: soluble and insoluble. The soluble dietary fibers becomes viscous in water and lowers cholesterol by escorting it out of the body. Lower cholesterol levels help reduce the risk of heart disease and stroke. Insoluble fibers add stool bulk and promote regularity. Insoluble fiber is not digested in the stomach or small intestine. They get transported to the large intestine where they have their main effects. Bacteria ferment the fiber causing an increase in the acidity of the large intestine. This increased acidity leads to many health benefits, including a decrease in inflammation, an increase in immune function and increased calcium and mineral uptake. Further, many illness-causing pathogens don't tolerate the acidic environment and die before causing disease. Fiber in the large intestine also helps to add bulk to stool, helping to decrease constipation. Functional fiber is a nondigestible carbohydrate that has been shown to have some benefits yet studies are not clear. By definition, functional fiber is fiber that is extracted or isolated chemically or some other way. Like soluble fiber, functional fibers are often soluble in water but they are not always 'sticky' and therefore can't lower cholesterol levels the way that soluble fiber can. Functional fiber does seem to increase stool bulk and help prevent constipation. Functional fibers have names such as inulin (from chicory root), polydextrose, resistant maltodextrin, oligosaccharides, fructooligosaccharides and methylcellulose. According the the American Dietetic Association, consumers should get fiber from a variety of sources. The ADA maintains that fiber found in natural foods is superior to 'added' or 'functional' fiber. More studies must be done to fully determine the difference. Marketing campaigns are extremely misleading. They imply that these added fibers are equal to natural fiber. Even the nutrition label is no help; functional and natural fibers are lumped together under the dietary fiber category. The basic idea is that while it is okay to get some of your fiber from these added sources, it is not okay to get all of your fiber from added sources. The key is variety. Try to get your fiber from a bunch of different sources. Author Resource:- Joanna Dolgoff MD is a Pediatrician, Creator of Dr. Dolgoff's Weigh: Online Child & Teen Weight Management and Mommy of two. Dr. Dolgoff's Weigh has been featured on NBC, ABC, WPIX & My9 News & boasts a 96% success rate! Help your child lose weight today with Dr. Dolgoff's Weigh at http://www.DrWeigh.com.

Credit Crunch Tactics

The price of food is changing and it is time to reconsider our consumption habits During this time of economic uncertainty, money may be tight and sacrifices might have to be made. But don’t be tempted to put your healthy diet on hold. Try a few new tricks to get great fresh food for you and your family at affordable prices. Changing times Some health reports, issued since the economic downturn, have suggested worrying statistics that people may be spending less on fresh fruit and vegetables because of rising food costs. While times are certainly a-thrifty, it is still important to make sure you eat at least five portions of fruits and vegetables everyday to help get the nutrients needed to help stay healthy and trim. You may walk past the chips and snacks aisle in your supermarket and notice huge discounts and offers, but remember that such potentially high-fat and sugar-laden foods, which might be relatively cheap, can be a false economy when it comes to your health. Rest assured, there are ways of seeking out high quality, fresh foods that give your body real sustenance and won’t break the bank – or literally cost the earth in unnecessary air miles. Shopping strategy Before you even go near the grocery store, try writing out a budgeted shopping plan based on meals for the week and stick to it. If you shop online, use comparison tools to get the best value. Buy local, buy seasonal Don’t just stick to the supermarkets; experiment with produce from local stores and farmers markets to find out where the best offers are and to take advantage of locally grown produce. Buy seasonal produce for nutritious meals. Investigate organic food boxes in your area — often the lack of transport needed will offset the cost of buying more expensive organic produce, and you’re helping out farmers in your community. Get gardening Grow your own. It’s a good time to consider preparing a plot for salads, vegetables and fruits and greens. You can pick exactly what you want to sow and with some perseverance, you’ll soon be saving, as well as getting some exercise. Most vegetables and fruits can be frozen. You can prepare portions and freeze for quick nutritious dinners for hungry mouths. Club together Buying certain foods in bulk can work out cheaper in the long run. If you don’t have enough space, why not try creating a food co-operative with friends or neighbors to help keep costs low for everyone? Waste not, want not Remember this old adage? Well, it’s back in fashion. Think creatively if you have fruits and vegetables which are nearing their natural end — soups, smoothies and pickles are just some of the recipes that favor well-ripened produce. Compost old scraps to feed your garden plot. And finally... Keep a check on your portion sizes. Are you buying and eating more than you need? As well as your waistline improving, your pockets may benefit from a healthy evaluation of your diet. Article courtesy of Weight Watchers

Weight Watchers Recipe: Multi-Grain Pancakes with Canadian Bacon and Maple Syrup

Now this is a breakfast: whole grain flapjacks with smoky bacon and real maple syrup. Ingredients 1 cup(s) whole wheat flour 2 tsp whole wheat flour 1/2 cup(s) rolled oats 1/2 cup(s) uncooked cornmeal 2 tsp baking powder 1/2 tsp table salt 3 large egg white(s) 3 tbsp canola oil 2/3 cup(s) maple syrup, divided 1 3/4 cup(s) fat-free skim milk 6 oz Canadian-style bacon, thinly sliced Instructions In a large bowl, combine all of flour, oats, cornmeal, baking powder and salt; mix well and set aside. In another bowl, lightly beat egg whites until frothy but not stiff. Add oil, 1/4 cup of maple syrup and milk; mix thoroughly. Pour egg mixture into flour mixture; mix until just combined. Heat a large nonstick skillet over medium heat (or heat a griddle to about 350°F to 375°F). Drop batter by 2 tablespoons onto skillet (or griddle) and cook until bubbles on surface of pancakes start to pop; flip pancakes and finish cooking, about 3 to 4 minutes total. As you finish each batch of pancakes, set them aside in an oven-proof dish in a warm oven (200°F) until ready to serve. Repeat with remaining batter. Warm Canadian bacon slices in skillet (or on griddle). To serve, stack four pancakes on each of 6 plates, top each with 1 ounce of bacon and then drizzle each serving with about 1 tablespoon of syrup. POINTS® Value: 7 Servings: 6 Preparation Time: 10 min Cooking Time: 24 min Level of Difficulty: Easy

Recipe courtesy of Weight Watchers

Hungry Girl Recipe: Planet Hungrywood Sweet & Cap'n Crunchy Chicken

Ingredients: 8 oz. raw boneless skinless lean chicken breast tenders 1/2 cup Cap'n Crunch cereal (original) 1/4 cup Fiber One bran cereal (original) 3 tbsp. fat-free liquid egg substitute (like Egg Beat ers Original) 2 tbsp. Best Foods/Hellmann's Dijonnaise 2 tbsp. honey mustard (actual mustard, not dressing) 1/8 tsp. onion powder 1/8 tsp. garlic powder dash salt dash black pepper Directions: Place Fiber One in a blender or food processor, and grind to a breadcrumb-like consistency. Set aside. Put Cap'n Crunch in a sealable plastic bag and seal. Using a rolling pin or a can, coarsely crush cereal through the bag. In a wide bowl, combine Fiber One crumbs, crushed Cap'n Crunch, onion powder, garlic powder, salt, and pepper. Mix well and set aside. Place chicken tenders in a separate medium bowl. Pour egg substitute over the chicken, and flip chicken to coat. Shake off any excess egg substitute, and then coat chicken in the cereal mixture. Bring a large pan sprayed with nonstick spray to medium heat on the stove . Place coated chicken pieces gently into the pan, spacing them out as much as possible. Cook for 5 minutes, and then carefully flip pieces over. Cook for about 4 additional minutes, until chicken is cooked through. Combine the Dijonnaise and honey mustard in a small dish, and mix well for a tasty dipping sauce. Enjoy! MAKES 2 SERVINGS POINTS® value 4* Recipe courtesy of Hungry Girl

Staying Fit and Healthy: Who Has the Time?

Learn simple strategies to fit healthy behaviors into your busy day. By Laurie Salomon A common lament among women is that they have no time to take care of themselves. And it’s true that working full-time, raising a family, taking care of a household, and possibly caring for older relatives all can take their toll. Never mind exercise or eating well--how can you possibly cook or drag yourself to the gym when you don’t even get enough sleep? The key to staying fit when you’re pressed for time is not to think of the pursuit of health purely as a chunk of time spent at the gym or cooking fancy dishes. According to the Mayo Clinic, multitasking can yield significant health benefits. For instance: Make time for breakfast. There are fast, healthful options in the frozen-food case. Try an organic burrito or microwaveable steel-cut oats. Before you go to bed, prepare a bowl of dry cereal and just add milk in the morning. It’s that easy. Ramp up your normal walk with Fido. Don’t just let the dog out into the yard—strap on a leash and walk him. If you usually stroll around the neighborhood at a leisurely pace, take it up a level or two. Move briskly, and find a few hills. Add a slow jog if you can. Not only will you get your heart rate up, but your dog will gain some fitness benefits as well. Make ready-to-eat foods your new best friend. There are more and more healthful options all the time. Always have a bag of pre-washed greens on hand for dinner salads. Frozen vegetables can be quickly mixed with precooked chicken slices or precooked shrimp. A loaf of whole-wheat bread and container of fruit salad round out a perfect meal. Turn TV time into workout time. Do you normally collapse in front of the tube at the end of the day? Instead, stash some weights near the sofa and do biceps curls while you catch up on your favorite shows. See how many crunches you can fit in during commercials, or get up 15 minutes early and jump rope while you watch the morning news. Clean it like you mean it. Mopping, scrubbing, vacuuming, and dusting can be challenging if you do them intensely enough. For lawn chores, give up the ride-on mower and use an old-fashioned push mower to get your heart pumping. Or do squats as you pull weeds. You’ll certainly feel it the next day. Article courtesy of Quality Health

Weight Watchers - Day # 187

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 Kellogg's FiberPlus Antioxidants Dark Chocolate Almond Bar - 2 points Healthy Choice Bacon & Smokey Cheddar Chicken - 5 points Weight Watchers Peanut Butter Cookie - 1 point Sugar Free Jell-O - 0 points Slice of Cheese Pizza - 6 points Weight Watchers Chocolate Round Ice Cream - 2 points Beverages: Coffee black w/sweet-n-low - 0 points Crystal Light Skin Essentials White Peach Tea - 0 points Arizona Diet Green Tea - 0 points Exercise: None Total Points Used: 19.5 points / out of 22 Flex Points Total: 35 / Used: 0

Energy Boosting Tips

By Andrea Neblett Have you hit the wall lately? If you can’t find energy to do routine tasks, have problems concentrating or keeping your temper in check, you could be suffering from fatigue. And you’re not alone. In a 2008 Stress in America Survey conducted by the American Psychological Association (APA), 53 percent of people reported feeling fatigue. Several factors can be to blame, including some medical conditions, a lifestyle issue such as chronic stress, being overwhelmed with work, or bad nighttime habits such as eating late or sleeping in a lumpy bed. Fatigue doesn’t have to become a permanent state. There are dozens of energy boosters at your disposal. Here are some of the best ways to get energized: Size up Stress Start by understanding your stress triggers, recommends the APA. These include finances, family or health problem, or a work situation. Once you pinpoint what sets off your stress find healthy ways to manage them. For instance, if you’re suffering from nagging pain, see your doctor to assess and treat the problem. If you’re in debt, work with a credit counselor to get your finances back on track. Eat Healthier A poor diet affects liver function, and one of the main symptoms of poor liver function is fatigue. A study conducted at the University of Southern California suggested that lipids from abdominal fat drain directly into the liver, where they may accumulate as triglycerides and interfere with important metabolic processes. Tweak your diet with these energy-boosting foods:

Complex carbohydrates, such as oatmeal, grains, cereals, and whole grain breads and pasta. Bananas, which contain magnesium, a mineral that changes glucose into energy. Lean protein foods like beans, turkey or chicken breast, fish, whey protein powder, wheat germ, nuts, and egg whites. Iron-rich foods such as liver, lean red meat, dried beans, dried fruits, egg yolks, green leafy vegetables, poultry, salmon, and whole grains.

Sleep More Soundly About 30 percent of Americans suffer from insomnia, which can cause a variety of daytime problems such as moodiness, anxiety and fatigue, explains the American Association of Sleep Medicine. They recommend these techniques for better sleep:

Make your bedroom conducive to sleeping. It should be comfortable (with a good mattress and no light, for instance), have little noise and no extreme temperatures. Go to bed only when you’re sleepy. Keep the same bedtime every day of the week. Don’t nap for more than hour or after 3 p.m. Don’t drink caffeine or alcohol, or smoke late in the day. Try to purge your worries from your mind before bedtime. Only use sleeping pills when supervised by a doctor. Talk to your doctor or a sleep specialist for more advice.

Article courtesy of Quality Health

Friday Weigh In

I forgot to post my weigh in information last week but I'll let you know right now that it's the same details today as it was last week! I managed to go an entire week and not gain or lose anything. As of today I've lost a total of 22 pounds on Weight Watchers. I currently weigh 161 pounds.

My word I'm really hoping to be out of the 160's and into the 150's by next week.

Wish me luck!

Hungry Girl Recipe: Grab 'n Go Breakfast Cookies

Ingredients: 1/2 cup regular oats (not instant) 6 tbsp. whole-wheat flour 1/4 cup Fiber One bran cereal (original), ground to a breadcrumb-like consistency in a blender or food processor 1/4 cup Splenda No Calorie Sweetener (granulated) 1/3 cup Gerber Peaches (or another brand of pureed peaches, found in the baby food aisle) 1/4 cup canned pure pumpkin 1/4 cup fat-free liquid egg substitute (like Egg Beaters Original) 1 tbsp. golden raisins 1 tbsp. Ocean Spray Craisins (original) 2 tbsp. brown sugar, not packed 2 tsp. Coffee-mate Sugar Free French Vanilla powdered creamer 1/2 tsp. baking powder 1/2 tsp. cinnamon 1/8 tsp. salt Directions: Preheat oven to 375 degrees. Chop raisins and Craisins into small pieces. Set aside. In a mixing bowl, combine the oats, flour, Fiber One crumbs, Splenda, brown sugar, baking powder, cinnamon, and salt. Mix well. In a separate bowl, dissolve Coffee-mate into 2 tbsp. hot water. Add all other wet ingredients (pureed peaches, pumpkin, and egg substitute), and mix well. Add liquid mixture to the dry ingredients, and stir until completely blended. Slowly sprinkle chopped raisins and Craisins into the batter, making sure they don't all stick together. Spray a large baking pan with nonstick spray, and spoon batter into 4 evenly spaced circles. Spread batter out a bit with the back of a spoon. Place pan in the oven for 12 - 14 minutes (until tops of the treats are just slightly crispy). Remove pan from the oven and allow to cool slightly. Then grab 'n go! MAKES 4 SERVINGS PER SERVING (1 cookie) = POINTS® value 2 Recipe courtesy of Hungry Girl

Weight Watchers - Day # 186

Point Total for the Day: 22 TotalFlex Points (for weekly use): 35 Menu: Quaker Low Sugar Oatmeal; Maple & Brown Sugar - 2 points Healthy Choice Chicken Alfredo Florentine - 4 points Weight Watchers Chocolate Chip Cookie - 1 point Weight Watchers Berries 'n Cream Yogurt - 1 point 1 oz. bag of Sun Chips, Garden Salsa - 3 points Grilled Chicken Breast - 3 points Green Giant Healthy Weight Veggies - 1 point Weight Watchers Chocolate Round Ice Cream - 2 points Beverages: Coffee black w/sweet-n-low - 0 points Strawberry Flavored Water - 0 points Crystal Light Skin Essentials Pomegranate Lemonade - 0 points Exercise: None Total Points Used: 17 points / out of 22 Flex Points Total: 35 / Used: 0

Hungry Girl Recipe: Island Insanity Burger

Ingredients: 1 small hamburger bun (light, if available) 1 Boca Original Vegan Meatless Burger 1 slice fat-free cheddar cheese 1 pineapple ring, packed in juice 1 thick slice tomato 1 leaf lettuce 1 tbsp. thick teriyaki marinade with about 20 - 25 calories per tbsp. (like the one by Lawry's), divided 1 tsp. fat-free mayonnaise Directions: Bring a pan sprayed with nonstick spray to medium-high heat on the stove. (If you have a grill pan, use it -- you'll get neato grill marks.) Lay pineapple ring in the pan, and cook until slightly blackened and caram elized, about 3 minutes per side. Set aside to cool. Cut a slit in the burger pouch. Place burger, slit-side up, in the microwave. Microwave for just 1 minute (not the time given on the box). If your microwave is low wattage, microwave for an additional 15 seconds. Remove patty from the microwave and place on a microwave-safe plate. Pour half of the teriyaki marinade on top, spread it around, and flip patty to coat evenly on both sides. Lay cheese slice on top of the patty, and microwave for 30 additional seconds. Place the burger patty on the bottom half of the bun, and top with the remaining teriyaki sauce. Add the pineapple ring, tomato, and lettuce. Spread mayo on the top half of the bun, and finish your burger off with the bun's top half. Now CHOMP! MAKES 1 SERVING POINTS® value 5* Recipe courtesy of Hungry Girl

What's Making you Fat?

The bulk of the American population is overweight or obese—at last count, more than 66 percent of us fall into this category. And although a good majority of them are trying to peel off those extra pounds, many are making mistakes that can not only stall their weight-loss efforts, but can actually lead to weight gain. If you're trying to slim down, be sure you avoid these common traps: You blame your weight problem on your love of food. The fix: Emotions, such as stress, boredom, grief and even happiness, are often the cause of overeating. So if you want to lose weight, you not only have to pay attention to portions and calories, you also have to examine the major voids in your life—whether it's an unfulfilling job or a troubled relationship—that drive you to overeat. You steer clear of fats. The fix: Low-fat diets were all the rage years back, but we now know that small amounts of the right kinds of fat are actually good for your health and your weight-loss efforts. Unsaturated fats, such as those found in nuts and olive and canola oil, have been shown to lower cholesterol, help you feel satisfied, and may prevent overeating. You avoid exercise because you don’t want to bulk up. The fix: When you start to work out or increase your activity, the body tends to hold onto water, which can make it seem like you've gained a few pounds. But this water weight actually helps fuel your metabolism and allows your muscles to function properly. The erratic fluctuations in weight can be frustrating, so avoid the scale for at least the first month of a weight-loss plan. You stop snacking. The fix: Many people confuse "snack" with "treat." A treat is a small splurge that helps you avoid feelings of deprivation, whereas a snack is a nutritious bite that keeps your hunger in check between meals. Ideally, snacks should be about 200 calories and offer a mix of lean protein and good carbs as well as a little healthy fat. Start with a snack a day (two if you're very active) to see if that helps manage your appetite. SOURCE

Weight Watchers - Day # 185

Point Total for the Day: 22 TotalFlex Points (for weekly use): 35 Menu: Quaker Low Sugar Oatmeal; Maple & Brown Sugar - 2 points Lean Cuisine Alfredo Pasta with Chicken & Broccoli - 5 points Sugar Free Jell-O - 0 points (2) Smart Ones Breakfast Quesadilla - 8 Detour Low Sugar Caramel Peanut Bar - 1 point Beverages: Coffee, black w/Sweet-n-Low - 0 points Water - 0 points Key Lime Flavored Water - 0 points Starbucks Doubleshot Energy + Coffee Vanilla - 2 points Exercise: None Total Points Used: 18 points / out of 22 Flex Points Total: 35 / Used: 0

Weight Watchers - Day # 184

Point Total for the Day: 22 TotalFlex Points (for weekly use): 35 Menu: Quaker Low Sugar Oatmeal; Maple & Brown Sugar - 2 points Lean Cuisine Linguine Carbonara - 6 points Sugar Free Jell-O - 0 points 17 slices Hormel Turkey Pepperoni - 2 points Weight Watchers Light String Cheese - 1 point Weight Watchers Oatmeal Raisin Cookie - 1 point Kellog's FiberPlus Antioxidants Dark Chocolate Bar - 2 points Weight Watchers Round Chocolate Ice Cream - 2 points Weight Watchers Oatmeal Raisin Cookie - 1 point 1 cup cooked Spaghetti - 4 points Beverages: Coffee, black w/Sweet-n-Low - 0 points Water - 0 points V8 - 1 point Strawberry Flavored Water - 0 points Crystal Light Skin Essentials Pomegranate & Lemonade - 0 points Exercise: None Total Points Used: 22 points / out of 22 Flex Points Total: 35 / Used: 0

Love Your Body

Stop making your body the target of a self-perpetuated smear campaign. A good self image makes you feel better and helps you achieve your goals. Here are some tips for giving your body confidence a boost. Do you think your life would be so much better if you dropped one dress size, had slimmer hips or looked like Heidi Klum? Then your body image needs a boost. "Left unchecked, a lack of body confidence can interfere with your quality of life, career and social time," says counselor Jenny Garth. Sound familiar? Then stop beating yourself up. Looking good is all about feeling good. Here's how to get your body confidence back for keeps. Watch your thinking Poor body image is the result of:

Extreme thinking: "I'll never be attractive to men because my thighs are too big." Unrealistic expectations: "I wish I could be as skinny as I was before I got married and had three children." Jumping to conclusions: "Everyone is staring at me thinking, 'No wonder she's so big — look at the dessert she's having.'" Exaggerating: "There's no point in buying new clothes. I look horrible in absolutely everything I wear."

To break these unkind attitudes, work on your own PR campaign. Here are some ideas: Avoid self-criticism Enough of that self-flagellation. "I ask women, 'Would you put down your daughter, best friend or mother this way?' Of course not — so it's obviously not OK to say these things to yourself," says Garth. In the long-term, critical self-talk can destroy self-respect, so avoid it. Instead, aim to:

Replace every negative thought with a positive one (e.g., instead of "I hate my hips," try "I have pretty eyes"). Exercise to invest in a healthier, longer life, not just to change the way you look. Praise yourself for your ongoing efforts to reach your goal weight. Say "thank you" to compliments, instead of putting yourself down in response. Think beautiful: Walk, talk and relate as though you're a beautiful gazelle, and a beautiful gazelle you will be.

Stop obsessing

Banish your scale to the garage and weigh in only at Weight Watchers meetings. Take down all but one mirror. Don't beat yourself up for skimping on a workout or indulging in one more cookie than you had budgeted POINTS® values for. These are the times when you learn what your weaknesses are. Just take note, and strengthen your resolve to watch out for the same situation next time.

Dress to feel great Feeling down about how you look? Take extra care with your makeup and hair and put on an outfit that makes you feel drop-dead gorgeous. Dress to hide your figure faults and accentuate your best features by:

Avoiding too much color contrast. "If you don't break the flow of the eye from the shoulder to the floor you'll get a longer, leaner, slimmer body line," says image consultant Jenny Hanson. Choosing fabrics like wool, crepe and polyester crepe, which drape around the body in a flattering way, "unlike stiff linens and cottons that stretch to your widest point and hang there making you look bigger," says Hanson. Wearing tailored trousers teamed with tailored or belted jackets that loosely hug the hips and finish just below the hip line. They'll define the waist and draw attention away from your lower body. Choosing A-line or tailored skirts that show off the curve of your leg. "These give a slimmer silhouette," Hanson explains.

Look at other women Few resemble supermodels (and let's face it, supermodels only look that good with the help of cooks, personal trainers, makeup artists and air brushing). Most of your friends, co-workers and neighbors probably don't have a supermodel's figure, so why should you stress about being the "perfect 10"? Concentrate on improving your overall health, and your body confidence will soon soar.

Hungry Girl Recipe: Peachy-Keen Black Bean Soup

We're calling this soup "Peachy-Keen," but the recipe can be made with any fruity salsa. We're sure you'll agree that Pineappley-Keen doesn't have quite the same ring to it... Ingredients: Three 15-oz. cans black beans, rinsed and drained 4 1/2 cups (36 oz.) fat-free chicken or vegetable broth One 12-oz. jar peach salsa (like Trader Joe's Spicy, Smoky, Peach Salsa) or another fruity, tomato-based salsa 1 tsp. cumin Optional toppings: fat-free sour cream, chopped cilantro, lime wedges Directions: Pour about half of the rinsed and drained beans into a blender. Add around half of the broth, half of the salsa, and half of the cumin (no need to be exact). Blend until mixture is smooth and fully pureed, and then transfer it to a large container with a lid. Repeat blending process with remaining ingredients (excluding optional toppings, of course). Add that batch to the container, and give the mixture a good stir. Cover and refrigerate for at least 1 hour (several hours is best), to allow soup to thicken and flavors to blend. Once you're ready to serve, stir soup thoroughly. (Soup may separate in the fridge --this is okay!) Transfer soup to a pot or microwave-safe bowl, and heat on the stove or in the microwave until desired temperature is reached. If you like, top each serving with a dollop of sour cream, a sprinkle of cilantro, and/or a squeeze of lime. MMMM! MAKES 8 SERVINGS POINTS® value 2* Recipe courtesy of Hungry Girl

Weight Watchers - Day # 183

Point Total for the Day: 22 TotalFlex Points (for weekly use): 35 Menu: Quaker Low Sugar Oatmeal; Maple & Brown Sugar - 2 points Healthy Choice Slow Roasted Turkey Medallions - 4 points Sugar Free Raspberry Jell-O - 0 points Weight Watchers Peanut Butter Cookie - 1 point Progresso Light Vegetable & Noodle Soup - 0 points Premium Saltine Crackers (10) - 2.5 points Homemade Chocolate Brownie - 4 points Fiber One Toaster Pastries (2) - 7.5 points Beverages: Coffee, black w/Sweet-n-Low - 0 points Water - 0 points Arizona Diet Green Tea - 0 points Iced Tea - 0 points Exercise: None Total Points Used: 21 points / out of 22 Flex Points Total: 35 / Used: 0

Weight Watchers Recipe: Chocolate Walnut Cake

This rich, flourless chocolate cake is perfect for Easter or Passover. Vary the flavor by using different nuts or adding a little cinnamon.* Ingredients 9 large egg(s), separated 1 cup(s) sugar, divided 5 oz bittersweet chocolate, melted 1 cup(s) walnut halves, processed to a powder (see note**) Instructions Preheat oven to 350ºF. In a medium bowl, with an electric mixer on high speed, beat egg yolks with 1/2 cup of sugar until they are light yellow and form ribbons or ripples. Reduce mixer speed to low and pour in warm (but not hot) chocolate and half of processed nuts; mix until incorporated and set aside. In a large bowl, with an electric mixer on high speed, beat egg whites until soft peaks form. Reduce mixer speed to medium and incorporate remaining 1/2 cup of sugar. Increase mixer speed to high and beat until egg whites hold their shape but are not too stiff or dry. Incorporate a heaping cup of egg whites into chocolate mixture with a spatula; then carefully fold chocolate mixture and remaining processed nuts into remaining egg whites. Spoon batter into an ungreased two-piece 10-inch angel food cake pan with feet; carefully smooth top into an even layer. Bake until a toothpick inserted in center of cake comes out clean, about 75 minutes. Remove cake from oven and turn pan upside-down on its feet to cool — the cake will not fall out (if you do not have a footed pan, simply invert the pan over the top of a wine bottle). When cake is completely cool to the touch, loosen edges with a sharp knife and remove cake from pan. Cut into 16 pieces and serve. Yields 1 piece per serving. Notes *Could affect POINTS values. **You can grate the nuts by hand. Or you can use a food processor or mini chopper, using short pulses. Do not allow the nuts to clump together and start to form “butter.” Keep them fluffy since they are used as “flour.” POINTS® Value: 4 Servings: 16 Preparation Time: 15 min Cooking Time: 75 min Level of Difficulty: Moderate

Recipe courtesy of Weight Watchers.

What Does Your Family’s Health History Mean For Your Health?

You exercise, eat right, get plenty of sleep and avoid excess stress. Complete your health puzzle by learning your family’s health history. By: Laurie Salomon Why is it important to know what maladies your relatives have suffered from? Certain diseases, such as sickle-cell anemia, are inherited, passed down from generation to generation in the form of DNA abnormalities. Others, such as cancer or heart disease, may strike seemingly at random. You can minimize your risk of getting these diseases by living a healthy lifestyle, but having family members who’ve experienced them may be a signal that you’re at higher risk. To learn your family’s health history, start by asking all of your living relatives about any health-related conditions they’ve experienced. Ask them about their parents and grandparents. Write things down so you have a permanent record. According to the U.S. Department of Health and Human Services, some things to watch for include:

diseases that hit earlier than usual (Alzheimers or prostate cancer striking in middle age instead of old age) diseases that appear in more than one close relative diseases affecting people of the opposite gender than is typical (breast cancer in men) clusters of diseases (stroke and heart disease appearing together in several relatives

Your relatives may be reluctant to talk about illnesses in the family. They may not even be aware of the presence of certain diseases, especially if things were “hushed up” while they were growing up. Be sensitive to the fact that conditions such as mental illness, miscarriage/stillbirth, alcoholism, mental retardation and certain cancers may carry a stigma for them. Try asking gentle questions and see if you can establish any patterns. What if you learn that your family has a very high risk of a particular disease? While you may want to bury your head in the sand for the next few decades, think of the information as a valuable tool. Discuss the findings with your doctor to determine if there are any diagnostic tests you should take. It’s entirely possible that discovering you’re at risk for a certain condition will enable you to make lifestyle changes that will help you avoid it. Inform family members of your findings and encourage them to closely monitor their health. Article courtesy of Quality Health

Lose Weight, Have Better Sex

Six reasons that shedding pounds will heat up your love life More and better sex. For many of us, that payoff alone is worth the effort of losing weight. What's surprising is how little weight you need to lose to begin reaping the benefits and what a powerful motivator it is to stay on track. And according to J. Stephen Jones, MD, of the Glickman Urological Institute at the Cleveland Clinic Lerner College of Medicine, "the closer you are to your ideal weight, the better your sexual health." Here are six ways that shaping up can put more sizzle in your sex life. 1. You'll be more sexually confident. A 2005 Duke University study that investigated the impact of obesity on sexual quality of life found that people who lost only 13 percent of their body weight reported significant improvements in sexual satisfaction—especially in feeling sexually confident. 2. Your partner may suddenly want more sex. Not that she didn't want you before, but when you start looking good and feeling good, she's bound to respond to that. 3. You'll keep blood flowing where it counts. Any impaired circulation—from clogged arteries or heart disease, both symptoms of obesity—will cause erectile problems, says Jones, who also wrote Overcoming Impotence: A Leading Urologist Tells You Everything You Need to Know. Pardon the metaphor, but your penis is like "the canary in the coal mine," he explains. When there's a circulatory or other problem in your body, it's the first to feel it. "The penis is much more vulnerable to limited supplies of blood, and it's more likely you'll notice poor blood circulation in your penis than in your leg," says Jones. Losing weight and exercising improves your cardiovascular function, and that can safeguard your erections. 4. Sessions will last longer. A leaner body is a more efficient lovemaking machine, as being overweight can seriously compromise your stamina. "The more of you there is to move around, the more blood flow and oxygen required," says Jones. Sex is exercise, and if you couldn't jog a quarter mile without sitting down twice... well, you see the connection. 5. You'll have a higher sex drive. "Obesity tends to lead to poor hormonal function and [reduced] production of testosterone," says Jones, and both have been linked to low sex drive and erectile dysfunction. One suspected reason is that body fat boosts levels of a hormone known as SHBG (sex hormone binding globulin) that binds with testosterone, reducing the levels of circulating free testosterone needed for healthy sexual function. Studies show that weight loss can restore a healthy level of testosterone. 6. You'll ensure future pleasure. By losing weight and keeping the weight off, you're lowering your risk for clogged arteries, diabetes, sleep apnea and many other health problems that cause or contribute to impotence. Prevent them, and the sexual rewards you enjoy down the road could be incalculable. Courtesy of Weight Watchers

Weight Watchers Recipe: Corned Beef and Cabbage with Red Potatoes

No reason to dodge this Irish favorite on St. Patrick's Day: Simply choose lean beef round and boil it in a very well-flavored broth. Ingredients 1 pound(s) lean beef round 1/8 tsp table salt, or to taste 1/8 tsp black pepper, or to taste 1 tbsp yellow mustard seed 1/2 tsp ground cinnamon 1/2 tsp ground ginger 1/2 tsp ground allspice 1/2 tsp black pepper 1/2 tsp coriander seed(s) 1/2 tsp ground cloves 2 piece(s) bay leaf 8 small uncooked red potato(es), halved 16 baby carrot(s) 1 medium head(s) green cabbage, coarsely shredded Instructions Coat beef all over with salt and pepper and place in a large stockpot; pour enough water into pot to cover beef. Add seasonings and bay leaves and stir to coat meat; set pot over high heat. Bring to a boil; reduce heat to medium-low, cover and simmer 40 minutes. Add potatoes, carrots and cabbage and increase heat to medium-high; return to a boil. Partially cover pot and boil, until vegetables and beef are fork-tender, about 10 minutes more. Drain water from meat and vegetables, reserving 1 cup of liquid; discard bay leaves. Thinly slice meat against the grain and serve with vegetables. Pour some reserved cooking liquid over each serving. Yields about 3 ounces of meat, 1 1/2 cups of vegetables and 1/4 cup of cooking liquid per serving. POINTS® Value: 8 Servings: 4 Preparation Time: 25 min Cooking Time: 55 min Level of Difficulty: Easy

Recipe courtesy of Weight Watchers

Weight Watchers - Day # 176

Point Total for the Day: 22 TotalFlex Points (for weekly use): 35 Menu: Quaker Instant Oatmeal, Apples & Cinnamon - 2 points Weight Watchers Peanut Butter Cookie - 1 point Lean Cuisine Pasta Romano w/Bacon - 5 points Sugar Free Jell-O - 0 points Fiber One Oats & Chocolate Bar - 2 points Weight Watchers Berries 'n Cream Yogurt - 1 point Grilled Chicken Breast - 3 points Green Giant Healthy Weight Vegetables - 3 points Nature Valley Frut & Nut Trail Mix Bar - 3 points Jell-0 Pudding, Caramel - 1 point Beverages: Coffee Black w/Sweet-n-Low - 0 points Arizona Diet Green Tea - 0 points Kiwi Strawberry Flavored Water - 0 points Diet Tea - 0 points Exercise: Treadmill - 15 minutes Total Points Used: 21 points / out of 22 Flex Points Total: 34 / Used: 1

Everyday Ways to Get Moving

Small changes add up! These "activity" suggestions won't feel like work, but will help improve your overall fitness and health. What if we told you that you could start to get fit just by brushing your teeth, watching TV at night, or picking your child's toys up off the floor? It can happen! 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 taking it off, 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.

If the goal is to receive the health benefits from activity, add an additional 30 minutes. If the goal is to boost weight loss, add an additional 45 minutes. If the goal is to sustain the weight loss you have achieved, add an additional 60 minutes.

"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 abs 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" 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. Recipes for activity - As your fitness level improves, increase the duration of your everyday activity and ramp up the intensity. Try a few of our suggestions and begin earning activity POINTS® values today! Everyday Activity + Duration + Activity POINTS Values Earned* Housework, cleaning windows - 60 minutes - 2 points Digging in the sand - 60 minutes - 3 points Housework, scrubbing floors - 30 minutes - 1 point Playing paddleball on the beach - 60 minutes - 3 points Playing softball - 60 minutes - 3 points Stretching and warming up while watching TV - 30 minutes - 1 point Washing the car, low intensity - 60 minutes - 2 points Bowling with friends - 60 minutes - 2 points * Activity POINTS values are for a 150-pound woman. Check the Activity POINTS calculator for values that pertain to you specifically. Source = Weight Watchers

Weight Watchers Recipe: Broccoli and Shrimp Chowder

Served hot or chilled, this main-course soup makes a delicious meal. Leave out the shrimp for a tasty appetizer. Ingredients 1 medium Yukon Gold potato(es), peeled and diced 2 cup(s) broccoli, florets 1 medium shallot(s), minced 2 cup(s) fat-free chicken broth 1/4 tsp dried thyme 1/2 pound(s) cooked shrimp, peeled (medium size) 1/2 cup(s) fat-free sour cream 1/2 cup(s) fat-free skim milk 1/4 tsp table salt 1/4 tsp black pepper Instructions In a medium-size pot, combine potato, broccoli, shallot, broth and thyme; bring to a boil, partially cover pot and cook until vegetables are tender, about 15 minutes. Pour soup into blender and purée in batches careful not to splatter hot liquid; return soup to pot. (Or puree soup in pot using an immersion blender.) Add remaining ingredients to pot; reduce heat to low and simmer until hot, about 3 minutes. (Do not allow to boil.) Yields about 1 cup per serving. POINTS® Value: 2 Servings: 4 Preparation Time: 10 min Cooking Time: 18 min Level of Difficulty: Easy

Recipe courtesy of Weight Watchers

Women's Health: Rhythm Method

Feel like your energy level has more dips than the prepared-food section at Trader Joe's? Here's why: One minute you're blasting through your to-do list, and the next, you can hardly doodle a checkmark. Sound familiar? It should -- it's Biology 101. Every day, you experience dips and surges in vigor, compliments of circadian rhythms. "They're the biological clocks in the brain, governed by the 24-hour cycle of light and darkness," says Martin Moore-Ede, M.D., Ph.D., CEO of Circadian Technologies, a research and consulting firm. These cycles control everything from hormone changes and temperature to blood pressure and your ability to think clearly. Take a closer look at your daily energy fluctuations, then click on a time period to find out how you can skip the lows and ride the highs. 6:30 a.m. to 7:00 a.m. Sleep Inertia: During the first 30 minutes you're awake, thinking and reaction times are substantially impaired. Levels of the hormone cortisol, which kicks in when you're stressed, are lowest around midnight and build up from there. This boost clears the cobwebs, and grogginess subsides. 7:00 a.m. to 12:00 p.m. Morning Hustle: Between breakfast and lunch, your sense of alertness peaks. "Brain chemicals like norepinephrine, glutamate, and dopamine rise in the morning to promote awakeness," says Chris Fahey, Ph.D., a physician at Northwestern University's Circadian Rhythms and Sleep Research Lab in Chicago. Take advantage and tackle tasks that require critical thinking, such as closing a deal. Save routine activities like filing paperwork and Googling your ex for the slump to follow. 12:00 p.m. to 5:00 p.m. Siesta Period: The Spanish weren't just onto something with sangria and paella; naptime demands an "Olé!" too. At some point during the afternoon, you could experience more drag than a Key West Halloween party -- typically a spell that lasts up to 2 hours. According to Fahey, this urge to nod off may be an evolutionary trait passed down from our ancestors: Getting out of the sun and into the shade prevented heat stroke during the hottest hours of the day. 5:00 p.m. to 8:00 p.m. Sunset Spike: Wahoo! This is your biggest energy peak since the A.M. "There's a surge of energy and alertness when we come to the early evening," Dr. Moore-Ede says. It's also the trickiest time to nap, no matter how hard you try. 8:00 p.m. to 6:30 a.m. Transition Time: Approaching sleep, we go through 90-minute cycles of feeling alert and drowsy, alert and drowsy. (It's no coincidence that sleep cycles follow the same schedule.) Dips and surges that occur before bed help your body transition from being awake to falling asleep, Dr. Moore-Ede says. Chemicals like melatonin flood your body as you snooze. Source

Can Drinking Water Make You Sick?

Too much of a good thing can spell disaster for athletes, dieters, and health nuts alike. Read on to find out how. By Seth Czarnecki You’ve read it on health blogs, diet websites, and fitness magazines: Drink eight glasses a day—every day. For the majority of us, we struggle just to make this mark, let alone exceed it. But could you actually ingest too much water? The answer is simply: Yes. Hyperhydration —also known as water intoxication—can cause sufferers’ brain to swell ultimately leading to fatigue, coma, or even death. Although relatively unknown, water intoxication has serious and real consequences. In 2007, Jennifer Strange died of over hydration when she partook in a water drinking competition. A local radio station hosted a contest entitled “Hold Your Wee for a Wii” in which contestants were asked to drink as much water as possible without using the restroom. Attempting to win the Nintendo Wii game system for her children, Strange complained of severe headaches. Though is it not known exactly how much water she consumed, the Coroner conducting the preliminary investigation stated her death was consistent with water intoxication. How Water Intoxication Works? According to researchers at the National Institute for Health (NIH), disturbs the body’s electrolyte balance. Electrolytes are required to maintain normal body functions such as blood pH, nerve and muscle function. Overhydration, as well as dehydration, upsets the electrolyte balance resulting in a rapid decrease in the body’s sodium levels. This is a condition known as hyperatremia. The kidneys cannot cope with an excess amount of liquid resulting in the minerals in the blood being diluted and a dangerous decrease in the body’s sodium levels. As the sodium concentration falls, water moves into the brain cells, which can result in a feeling of lethargy, coma, and death. How Much is Too Much? Water is essential to the body’s proper function. We are comprised of approximately 60 percent water, and when we are dehydrated—under 60 percent—our body cannot perform vital functions. Although the “eight cup a day” rule is a good benchmark to strive for, the answer to your water query is not so cut and dry. Depending on your weight, sex, the climate in which you live, one could get by on as little as 6 cups a day or as many as 13. However, one thing remains true: too much water is a dangerous prospect. As a general rule, a human should not consume more than 1.5 gallons of water per hour. Drink for Health Aside from the obvious benefits of drinking the recommended amount of water per day, the liquid of life can also be looked at as the fluid of fat loss. In a recent study conducted by the Oakland Research Institute in California, dieters who replaced all sugary drinks with an 8oz. glass of water averaged a net weight loss of 5 pound per year. What’s more, a 12 oz bottle of water results in an average of 25 calories burnt. Essentially, if you drink the recommended eight glasses a day, you can burn off your favorite candy bar and then some! Courtesy of Quality Health

7 Thoughts That Can Make You Thin

Transform your negative thoughts, and think yourself thin in just seven steps! By Cara Birnbaum for O, The Oprah Magazine , December 2005; found on MSN Health You know those suggestive little voices that whisper in your ear... and suddenly you're knee-deep in ice cream? Change the sabotaging, discipline-destroying thoughts, and you can change your life—or at least your weight. I ordered the grilled cheese, so why not get the fries, too? One treat at a time. I'm indulging in grilled cheese, so I'll trade the fries for a salad. Here's How: "The thought pattern is, I've already blown it for today, so I might as well keep going," says Janet Polivy, PhD, a psychology professor at the University of Toronto. She calls it the "what the hell" effect and says it causes people to devour so much food that they feel they'll never get back on track. To prevent this scenario from playing over and over, Polivy says, you have to redefine your idea of healthy eating. Allow yourself the occasional treat, as long as it's accompanied by smarter food choices like fresh fruit and vegetables. At roughly 500 calories, one melted cheddar on rye a week should hardly make you fat. Habitually tacking on a large order of fries, however, might. I'll just have this one cookie. If I can't stop at one or two cookies, I shouldn't have any at all. Here's How: We stand by the above tip that it's okay to eat your favorite foods, provided you're the type who can stop after a small amount. "One cookie could turn into 1,000 calories or more if you proceed to eat the whole bag," warns Stephen Gullo, PhD, president of the Institute for Health and Weight Sciences. He suggests that you take a step back and honestly assess how you've reacted to your favorite foods in the past. You may discover that chocolate chip cookies trigger uncontrollable cravings but one square of dark chocolate appeases your sweet tooth quite nicely. My husband says I look fat, so I guess I should start exercising. I want to get in shape for myself, not for him. Here's How: Whether or not you need to shed a few pounds, acting in response to someone else's hurtful remarks will breed self-doubt and lower your self-esteem, says Marlene Schwartz, PhD, co-director of the Yale Center for Eating and Weight Disorders in New Haven, Connecticut. To reset your weight loss goals so they revolve solely around you, sit down and figure out how you could benefit from changing your lifestyle. (Writing your thoughts out on paper might help.) If you identify areas that need improvement, talk to your spouse about how he can play a part: Plan low-fat weekly menus together in lieu of eating out, or take walks after dinner instead of watching TV. Alternatively, if you're exercising, eating right, and feeling pretty healthy the way you are, Schwartz says, "tell him that this is his problem, not yours." What's the point of losing weight during the winter? I'll get in shape come summer. By eating more now, I'm creating a lot of extra work for myself when spring rolls around. Here's How: A study by scientists at the National Institutes of Health tracked 195 people through the holidays and found an average weight gain of about a pound. By the following year, most had gained another half pound, and the researchers predicted that the trend would only continue. To prevent this outward creep, Gullo says, keep thoughts of summer in your house all year long by hanging a bikini or skimpy sundress on the back of the bathroom door, and visualize yourself wearing it every time you head for the leftovers. He also proposes committing to a regular exercise program in the fall, "before the winter blahs set in," because lugging last night's comfort food through an hour-long spinning class isn't so comfortable. Fat runs in my family, so why bother exercising? I can't change my DNA, but I can change my fate. Here's How: "Genetics helps determine your natural weight range, but you have some control over where you fall within that range," says Edward Abramson, PhD, an expert on obesity, dieting, and weight disorders and the author of Body Intelligence. Rather than aiming for a size 2, aim for health: If being overweight is a family trait, diabetes, heart disease, and other obesity-related illnesses could be, too, Schwartz says. Walk to the grocery store, choose the stairs over the escalator, and take good care of the body you were born with. "It's important to distinguish between body size and body health," she says. "Research shows that people who are overweight and physically fit can live longer than people who are ideal weight and not physically fit." After that grueling workout, I deserve a bacon double cheeseburger. After busting my butt at the gym, my body deserves the VIP treatment. Here's How: "Most people overestimate the number of calories they've burned," says Brian Wansink, PhD, a professor of marketing, applied economics, and nutritional science at Cornell University and author of Marketing Nutrition. To burn off a bacon double cheeseburger, the average 140-pound woman has to jog at a rate of five miles per hour for more than 60 minutes. Recast your concept of reward: Instead of seeking food, take a luxurious bubble bath, rent a guilty-pleasure movie, buy a new pair of shoes, or lose yourself in a good novel. I'll grab a candy bar to get me through my mid afternoon slump. When my energy flags, I need food that will help me go the distance. Here's How: Candy and other sweets have little nutritional value, and they destabilize blood sugar, causing you to have more cravings later on, Gullo says. To head off a snack attack, he suggests, "reprogram yourself to seek out a mini-meal 30 minutes before you usually hit a slump." By eating before you're famished, you should be able to resist the sweet stuff and choose foods with enough protein, fat, and complex carbs to keep you sated and energized until dinner. Some of Gullo's top picks: bran crackers with low-fat cheese, a hard-boiled egg, or a cup of low-fat yogurt.

5 Ways to Keep Your Brain Sharp

Follow these tips to keep your mind in tip-top shape. By Laurie Salomon Although we've all heard people joke about having a "senior moment" when they can't remember something simple, the truth is that getting older is in no way synonymous with losing our memories. While certain diseases may cause memory impairment and be out of our control, there's plenty we can do to keep our brains sharp and stave off forgetfulness--even if we're genetically programmed to be at higher risk for conditions such as Alzheimer's. Follow these simple tips: Take a walk a day. While it might seem that walking exercises your body and not your brain, a recent study shows that walkers and others who engage in moderate exercise have a lower incidence of vascular dementia, a form of memory loss linked to poor brain blood flow. According to the Fisher Center for Alzheimer's Research Foundation at Rockefeller University, the participants who walked the most had a 27 percent reduction in Alzheimer's risk compared to those who walked the least. Keep learning. Challenge your brain, and it will reward you. Dr. Mehmet Oz, an author and cardiothoracic surgeon at Columbia University, insists we have to get out of our comfort zones at times and push ourselves to take on something unfamiliar. Learn a new game, try out a difficult puzzle, or take up a hobby or vocation. Basically, learning reinforces the neural connections that help us preserve our memories. Teach someone. How well you're able to explain something to someone else is an indicator of how well you've learned it, says Oz. Teaching helps us retain information longer. And you don't have to go back and get a degree in education--teaching a hobby course at a community college or simply imparting your knowledge to children or grandchildren is enough to stimulate your intellect. Eat brain food. Foods containing omega-3 fatty acids have been shown to slow cognitive decline. Aim for at least two servings of fatty fish each week, such as salmon or mahi-mahi. And load up on vegetables. Studies show that people who eat just two servings of veggies each day experience a 35 percent reduction in loss of thinking skills over six years. Learn to appreciate a good joke. It sounds funny, but having a sense of humor actually keeps your brain functioning well. That's because understanding a joke or pun involves being able to distinguish between the expected and unexpected. It's a kind of mental hopscotch that gives your brain a little workout. Courtesy of Quality Health

We’re not saying lying is good. But every now and then, when the food pushers are in full force, a little fib can be just the ticket to help you stick to your planned good intentions. Come on, ‘fess up. Have you ever told a waiter you were allergic to gluten when he approached your table with warm, fragrant biscuits? Or informed the flight attendant that you're a vegetarian just so you could get the light veggie meal instead of the heavy beef burrito? For many adults trying to slim down, the road traveled includes numerous challenges — including food pushers and saboteurs. Leanne Fly, a nutritional consultant from Charlotte, NC, has told a variety of harmless, yet self-preserving fibs to ward off food pushers. “I’ve said I have an allergy, or I’ve just eaten… and sometimes that I’m just not feeling well…[It] works like a charm.” Not that she’s a champion fibber in the rest of her life, but Leanne has sometimes had to resort to whoppers. She’s been known to say that she’s recovering from food poisoning, since people typically don’t dream of pushing fatty foods on a recovering system, and it puts everyone at ease. “It makes it a case-closed type of situation rather than having to argue about what goes in your mouth,” she says. “By using a little white lie, you don't have to have a big discussion.” Another strategy to put food pushers off their stride will be familiar to any Star Wars fans who recall the Jedi mind trick: say you already ate something even though you didn’t. Rory Cohen, a self-help author from Wyncote, PA, admits, “I just used it yesterday. My mom offered me a bite of her warm, fudgy brownie with whipped cream and I said, ‘No thanks, Mom, you already gave me a piece.’” Even though, of course, she hadn’t. She adds, “Just thinking I’d already eaten the treat made the craving go away.” Not everyone will be fooled, but perhaps just confused enough that you can change the subject quickly and leave the problem behind. Point the finger at your physician Another way to dodge offers of unwanted, high-calorie and high-fat foods, says Corey Beasley, a fitness coach from greater Los Angeles, is to suggest that you’re under doctor’s orders. He explains, “Say you have an upcoming blood test or other test. Say you're gluten intolerant, hypoglycemic, whatever.” Those people who are nervous that saying such things will tempt fate can be more vague; the suggestion even of a doctor’s appointment will be enough to cause most people to leave the subject alone. Sometimes these fibs are rooted in fact. Elizabeth Ball, a Weight Watchers member in Sydney, Australia had three acute cases of conjunctivitis and saw a homeopath to cure her ailment. “At the time, I was working in the heavy drinking environment of an ad agency. [My doctor] diagnosed my liver as being weak from too much alcohol, which led to the conjunctivitis, so I had to stop drinking while I took the drops for about two weeks.” Long after her eyes cleared up, Elizabeth pretended she was still on medication and continued to steer clear of wine and spirits for another two weeks. “I welcomed the little white lie to help me shed some pounds and save some money in the process!” Jamie Pope, RD, LDN, and instructor of nutrition in the Vanderbilt University School of Nursing mentions some fibs such as medication may be harmless but buyer beware: faux truths like diabetes or severe allergies may come up again and the fibber will be exposed. The key is simply staying safe with something like, “That looks great but no thank you,” she says. “The whole idea is not to set up a conversation where the host or person offering the food doesn't feel compelled to convince or debate with you.” Channel a higher calling Cultural beliefs may be used as another fib – vegetarianism, veganism, and even religious beliefs that have culinary restrictions. Kalvin Chinyere, an MD from Atlanta, GA, lost a lot of weight through healthy eating and exercise and also keeps it vague when referring to worship. “I often told people that I could not drink alcohol for religious reasons. No one ever asked what religion I was. That helped me avoid drinking calorie-filled alcoholic beverages and beers.” Instead, he drank Diet Coke on the rocks. Laugh it off Above all, it’s important to maintain a sense of humor when concocting these self-preserving falsehoods. Kimberly Llewellyn, a sometimes-member of Weight Watchers from Tampa, FL, tells people she has a condition called fatomah-thy and can’t eat certain things. “It’s pronounced Fat-TOE-mah-THI. Really, it’s just a different pronunciation of saying ‘fat on my thigh!’ I’ve tried it and it works.” Article courtesy of Weight Watchers Linda Ott, ND, CNHP, Berkey, OH, simply tells people she has developed a unique case of allergies. She explains, “If comments are made about what allergies, just giggle and say, ‘Allergic to tight clothes!’”

Friday Weigh In

Your current weight : 161.8 lbs Weight change since your last recorded weight: -2.8 lbs Total weight change to date: -21.2 lbs I was in complete shock to see that I had lost 2.8 lbs in one week. But I was extremely excited. 150's here I come!! See ya next week!

Discreet Diet Tips

By Liz Plosser There's nothing quite like the phrase, "No thanks, I'm on a diet!" to bring a dinner party or happy hour to a screeching halt. But there's no reason your healthy-eating plan has to be a downer for you and your fellow celebrants. Use these sly strategies from Keri Gans, R.D., a nutritionist in New York City, the next time you're among not-so-health-conscious pals. Situation: Dinner out with friends Sly strategy: While the group is mulling over the menu, drop a subtle hint about your light order so no one can accuse you of being a killjoy. "Say, 'I have been eating so much meat lately, I really feel like a piece of fish.' Or 'I had a huge, late lunch, so I'm just going to get a salad,'" Gans recommends. Situation: Holidays at a relative's house Sly strategy: The simple words "No thank you. I'm full" should work like magic when your aunt tries to serve you seconds. And if she plops more food on your plate anyway? Place your utensils facedown on the dish, pop in a breath mint and move the plate away. Each of these actions signals that you're finished. Situation: Office birthday party Sly strategy: If you're following the Best Life plan, you'll be given a certain number of treat calories, called Anything Goes calories, that you can put towards indulgent foods like cake everyday. Or, you could skip the cake and make yourself a mug of warm tea instead. Sipping tea will keep your mouth every bit as occupied as that forgettable piece of cake. Then focus on networking around the room: Make a game of how many people you can chat with. Situation: Happy hour with coworkers Sly strategy: "Order diet soda or sparkling water with a lemon or lime slice," says Gans. Even though you're going sans spirits, the festive garnish will make it feel like you're still 100-percent part of the party.

Weight Watchers - Day # 172

Point Total for the Day: 22 TotalFlex Points (for weekly use): 35 Menu: 3 Egg Whites w/scallions, & Reduced Fat Weight Watchers Shredded Cheese - 1.5 points 2 slices of Wheat Toast w/ICBINB - 2.5 points Lean Cuisine Cheese Ravioli - 5 points Sugar Free Chocolate Jell-O - 1 point Sloppy Joe Sandwich - 5 points Weight Watchers Chocolate Chip Cookie - 1 point Weight Watchers Berries 'n Cream Yogurt - 1 point Beverages: Coffee Black w/Sweet-n-Low - 0 points Arizona Diet Green Tea - 0 points Water - 0 points Exercise: None Total Points Used: 17 points / out of 22 Flex Points Total: 31 / Used: 4

Hungry Girl Recipe: Crabby Patty

Ingredients: Two 6-oz. cans lump crabmeat, drained (about 1 cup drained crabmeat) 2 1/2 slices light white bread (40 - 45 calories each with around 2g fiber per slice), lightly toasted One wedge The Laughing Cow Light Original Swiss cheese, room temperature 3 tbsp. fat-free liquid egg substitute (like Egg Beaters Original) 2 tbsp. finely diced onion 2 tbsp. finely diced celery 1 tbsp. fat-free mayonnaise 1/2 tbsp. Best Foods/Hellmann's Dijonnaise 1/2 tbsp. finely chopped fresh curly parsley 1 tsp. min ced garlic 1/2 tsp. lemon juice 1/2 tsp. whipped light butter or light buttery spread (like Brummel & Brown), melted 1/4 tsp. Worcestershire sauce dash hot pepper sauce (like Tabasco) dash salt, or more to taste dash black pepper, or more to taste Butter-flavored nonstick spray Optional: additional Dijonnaise (for dipping), lemon wedges Directions: Preheat oven to 450 degrees. Tear lightly toasted bread into pieces and place in a food processor or blender. Pulse until reduced to breadcrumbs, and then transfer to a medium bowl. Add crabmeat, parsley, garlic, salt, and black pepper to the bowl, and gently mix until combined. Add onion and celery, lightly mix again, and set aside. Break cheese wedge into pieces and place in a small bowl. Add egg substitute, mayo, Dijonnaise, lemon juice, melted butter, Worcestershire sa uce, and hot pepper sauce. Whisk until smooth, and pour over the crabmeat mixture. Using a rubber spatula, gently fold the liquid mixture into the crabmeat mixture. If you like, add additional salt and black pepper to taste. Prepare a medium-large baking dish by spraying with butter-flavored nonstick spray. Take one-third of the crab cake mixture (about 3/4 cup) from the bowl. Gently form it into a ball, place it in the baking dish, and flatten it into a cake about 1-inch thick -- repeat twice with remaining crab mixture so that you have 3 cakes in the baking dish. Bake in the oven for 14 - 15 minutes, until the cakes are slightly firm and cooked through. Remove carefully from the dish and serve with additional Dijonnaise for dipping and/or lemon wedges for squirting! MAKES 3 SERVINGS POINTS® value 2* Recipe courtesy of Hungry Girl

The Amazing Health Benefits of Seeds

They may be small, but they have big benefits. By Laurie Salomon Seeds—they're for the birds, right? Sure, but they're also great for you. Whether you're a vegetarian, a vegan or a meat-eater, seeds have a place in your diet. You can eat them in larger quantities as a main course, grind them into butters, or use them in smaller quantities as garnishes for other foods. They're inexpensive, convenient, and tasty. Here's a rundown of some of the most commonly eaten seeds: Flax seeds. Flax seeds are rich in omega-3 fatty acids, fiber, zinc, iron, calcium, and Vitamin E, and are a great addition to your diet. Newer food products that may contain them include cereals and crackers, but you can buy plain flax seeds as well. According to the American Dietetic Association, flax seeds must be chewed thoroughly to get the benefits. Since it's difficult to completely chew this small seed, a better option is to grind them in a blender, food processor, or coffee grinder. Once they're ground, you can add them to smoothies, bread dough, baked goods, and hot cereals. Pumpkin seeds. Pumpkin seeds, also known as pepitas, are chock full of magnesium, manganese, phosphorus, tryptophan, and iron. They're also a good source of copper, zinc, and Vitamin K. You can buy prepackaged pumpkin seeds at most supermarkets, or you can make your own. Scoop out the seeds from a pumpkin's inner cavity, rinse them off and dry them, then roast them for the best flavor. Sesame seeds. Not just good on bagels or in Asian dishes, sesame seeds can jazz up salads, cereals, and yogurt. This tiny seed is loaded with copper and manganese, and also has plenty of calcium, magnesium, tryptophan, and iron. Toasting sesame seeds really brings out their flavor. Sunflower seeds. You can buy these shelled, but it's more fun to buy them whole and crack open the hulls. Sunflower seeds are a tremendous source of Vitamin E and are also rich in Vitamin B1. Try garnishing tuna or chicken salad with sunflower seeds, or sprinkling them on scrambled eggs for a twist. Hemp seeds. Commonly thought of as a "hippie" food, hemp has some significant health benefits. Hemp seeds are rich in protein, calcium, fiber, and omega-3 fatty acids. While hemp contains trace amounts of tetrahydrocannabinol, one of the compounds found in marijuana , you will not feel any effects by consuming products containing hemp. Courtesy of Quality Health

Weight Watchers - Day # 171

Point Total for the Day: 22 TotalFlex Points (for weekly use): 35 Menu: Quaker Low Sugar Oatmeal; Sugar & Spice - 2 points Weight Watchers Berries 'n Cream Yogurt - 1 point Lean boneless Pork Chop - 3 points Cooked Asparagus - 0 points Wax Beans - 0 points Weight Watchers Chocolate Chip Cookie - 1 point Fiber One Toaster Pastries (2) - 7.5 points Weight Watchers Amaretto Cheesecake Yogurt - 1 point Beverages: Coffee Black w/Sweet-n-Low - 0 points Key Lime Flavored Water - 0 points Sugar Free Rockstar Energy Drink - 0 points Exercise: None Total Points Used: 15.5 points / out of 22 Flex Points Total: 31 / Used: 4

Weight Watchers - Day # 170

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 Lean Cuisine Pasta Romano w/bacon - 5 points Weight Watchers Oatmeal Raisin Cookie - 1 point Crockpot Santa Fe Chicken - 4.5 points 1/4 cup Fat Free Sour Cream - 1 point 1/2 cups instant brown rice - 3 points Weight Watchers Chocolate Chip Cookie - 1 point Beverages: Coffee Black w/Sweet-n-Low - 0 points Arizona Diet Green Tea - 0 points Wild Cherry Flavored Water - 0 points Exercise: None Total Points Used: 19 points / out of 22 Flex Points Total: 31 / Used: 4

Weight Watchers Recipe: Classic Shepherd's Pie

Ingredients 2 large potato(es), peeled and cut into 2-inch pieces 1/4 cup(s) fat-free sour cream 1 tbsp reduced-calorie margarine 1/8 tsp table salt, or to taste 2 tsp olive oil 1 cup(s) onion(s), chopped 2 medium carrot(s), diced 2 medium stalk(s) celery, diced 1 pound(s) uncooked ground turkey breast 3 tbsp all-purpose flour 1 tbsp rosemary, fresh, chopped (or 1 tsp dried) 1 tsp dried thyme 1/2 tsp table salt 1/4 tsp black pepper 2 cup(s) canned chicken broth, or beef broth Instructions Preheat oven to 400ºF. Place potatoes in a large saucepan and pour in enough water to cover potatoes. Set pan over high heat and bring to a boil; reduce heat to medium and simmer 10 minutes, until potatoes are fork-tender. Drain potatoes, transfer to a large bowl and add sour cream and margarine; mash until smooth, season to taste with salt and set aside. Meanwhile, heat oil in a large skillet over medium-high heat. Add onion, carrots and celery; cook until soft, about 3 minutes. Add turkey and cook until browned, breaking up the meat as it cooks, about 5 minutes. Add flour, rosemary, thyme, salt and pepper; stir to coat. Add broth and bring to a simmer; simmer until mixture thickens, about 3 minutes. Transfer turkey mixture to a 9-inch, deep-dish pie plate. Spread mashed potatoes over top and using the back of a spoon, make decorative swirls over the top. Bake until potatoes are golden, about 30 minutes. Slice into 6 pieces and serve. Chef Tips We renovated Shepherd's Pie by: Using naturally lean turkey breast instead of fattier lamb or beef. Swapping nonfat sour cream for most of the butter in the mashed potato topping. Adding reduced-calorie margarine, instead of butter, to the mashed potatoes.

Was POINTS® Value: 9 Now POINTS® Value: 5

Recipe courtesy of Weight Watchers

10 Reasons Why You Should Eat Breakfast

It's often said that breakfast is the most important meal of the day. Find out why it's so important to get off to a good start. By Katelyn Dieffenderfer, QualityHealth News Increased energy levels. Decreased disease risk. Bigger memory capability. Smaller waistline. When it comes to that first morning meal, the reasons to fuel your body are virtually endless. So, the next time you’re about to dash out the door on an empty stomach, remember these 10 reasons why breakfast really is the most important meal of the day. 1. High Energy. A healthy breakfast provides you with enough nutrients to energize your body for hours. 2. Smart Eating. Studies have shown that people who eat breakfast consume more vitamins, minerals, and fiber, and less fat and cholesterol. 3. Calorie Reduction. People who don’t eat breakfast are likely to eat more calories throughout the day than people who skip lunch, according to the Nemours Foundation’s Center for Children’s Health and Media. 4. Decreased Diabetes Risk. People who eat breakfast are significantly less likely to be diabetic than those who usually don’t, according to the American Heart Association. 5. Weight Control. A study by the National Weight Control Registry shows that eating breakfast actually helps keep people’s weight down. 6. Full Focus. According to the American Dietetic Association, people who eat breakfast are better able to concentrate and be more productive throughout the morning. 7. Making Memories. According to experts, eating breakfast improves memory and learning. In one study, college students who ate a morning meal scored 22 percent higher in a word-recall test than those who skipped breakfast. 8. Urge to Exercise. Researchers believe that people who eat breakfast have higher energy levels and may engage in more physical activity than people who don’t. 9. Happy Days Skipping breakfast can make you feel tired, irritable, or sad. Even grabbing some fresh fruit or a bowl of cereal can help boost your mood. 10. Stress Be Gone. The time you spend eating breakfast can be relaxing and help you to mentally prepare for the day. Eating breakfast also forces you to slow down, helping you to prioritize. Keep in mind, however, that all breakfasts are not created equal—a healthy morning meal should be balanced and not too heavy. So, skip the eggs, bacon, sausage, and biscuits, and go for whole-grain cereals with fruit or juice instead. Or opt for an egg-white omelet filled with vegetables. Courtesy of Quality Health

Weight Watchers - Day # 169

Point Total for the Day: 22 TotalFlex Points (for weekly use): 35 Menu: Quaker Low Sugar Oatmeal; Maple & Brown Sugar - 2 points Weight Watchers Low Fat String Cheese - 1 point 1 Serving Turkey Pepperoni - 2 points Lean Cuisine Spaghetti and Meatballs - 5 points Sugar Free Jell-O - 0 points Weight Watchers Oatmeal Raisin Cookie - 1 point Weight Watchers Cherry Cheesecake Yogurt - 1 point Progresso Light Chicken Noodle Soup - 1 point 10 Premium Saltine Crackers - 2.5 points Weight Watchers Chocolate Chip Cookie - 1 point Sugar Free Jell-O Pudding - 1 point Weight Watchers Round Chocolate Ice Cream - 2 points Weight Watchers Amaretto Cheesecake Yogurt - 1 point Beverages: Coffee Black w/Sweet-n-Low - 0 points Black Cherry Flavored Water - 0 points Arizona Diet Green Tea - 0 points All Bran Ice Tea Mix - 0 points Exercise: None Total Points Used: 20.5 points / out of 22 Flex Points Total: 31 / Used: 4

Hungry Girl Recipe: Cool 'n Creamy Fruit Soup

It's like a smoothie you eat with a spoon! Ingredients: 3/4 cup red grapefruit segments (if packaged, packed in juice and drained) 5 strawberries 2/3 cup fat-free plain Greek yogurt (Fage 0% is the best!) 1/3 cup light vanilla soymilk 3 tbsp. Splenda No Calorie Sweetener (granulated) 1/4 tsp. cinnamon 1/4 tsp. vanilla extract Directions: In a blender, combine all ingredients except for the yogurt. Puree until smooth. Add yogurt and blend on low speed until just mixed. Refrigerate until chilled, or until you are ready to serve. Pour into bowls and enjoy! MAKES 2 SERVINGS PER SERVING (1 cup): 115 calories, <0.5g fat, 57mg sodium, 19g carbs, 1g fiber, 13.5g sugars, 8.5g protein -- POINTS® value 2*

Recipe courtesy of Hungry Girl

Hungry Girl's Money-Saving Tips & Tricks!

1. Become a bargain warrior. Clip coupons for the grocery store, local eateries, everything. Keep your eyes and ears open for special offers. (Restaurants are hurting now, so many are pulling out all the stops.) AND if you see a great price on something you use a lot that won't go bad, stock up! 2. Hit up your local super-centers to save some serious dough. SuperTarget and Wal-Mart Supercenter locations have grocery departments with some great deals (especially in the clearance section!). And for less than 5 bucks a month, sign up for a yearly Costco membership -- then you can save tons by buying mega-packs of non-perishable foods. Sam's Club and BJ's Wholesale Club also offer super-savings with membership. 3. It's all about DIY portion control. 100-calorie packs, as much as we love them, are not always recession-friendly. Grab a giant bag of that snack you like so much and a package of cheap re-sealable baggies or plastic containers. Break out the measuring cup, and portion out your goodies before you have a chance to overdo it. 4. Frozen food is your chilly friend! Freezer-aisle fruits and veggies keep a LOT longer and are usually cheaper than fresh. Love seafood? Fish is great for you but a little pricey when it's fresh. So skip the fish counter and hit up the freezer aisle. 5. Go generic! Show the world you don't care about fancy labels. Most grocery stores stock generic versions of popular food items at a fraction of the name-brand price, even very specific stuff like steamable bags of frozen veggies and sprayable salad dressings. And the knock-off is usually placed right by the original. Fantastic! 6. Brown bag your lunch. (Or carry a cute lunch tote!) Fix a big salad in the morning, stash your favorite light dressing at work, and voilà, instant low-budget lunch. Got a microwave? Low-cal soup and low-fat popcorn are easy guilt-free snacks. Just think of all the cash and calories you'll save by packing your own lunch instead of ordering in or going out. Tips & Tricks courtesy of Hungry Girl

How To Be a Healthy Role Model

Children learn what they live. Here are tips on how to teach your children well By Laurie Salomon We all want our kids to grow up eating nutritiously, getting plenty of exercise, and having a good outlook on life. How can you make that happen? Live healthfully yourself! You are a powerful influence on your children. If they see you "walking the talk" instead of just telling them what they should do, there's a great chance they'll grow up copying your good behaviors. Here's how you can instill in them the knowledge to take care of themselves, now and in years to come: Eat together. Making family mealtimes a priority is key, according to the American Dietetic Association. You don't have to eat all three meals together, or even dinner if your evening schedules are tight-breakfast or lunch will do fine. But make sure you're eating quality foods. Plan your meals in advance, perhaps with some input from your kids, and enjoy cooking and eating together. This will go a long way toward reducing your kids' tendencies to grab fast food and other junky snacks. Be flexible. Speaking of fast food and junky snacks....don't ban them completely. This strategy can backfire, leaving your kids craving the things they're denied at home and making them overly focused on food. One or two less healthy items on the pantry shelves can serve as a reminder that no one is perfect-and that a small treat once in awhile, or even once a day, is okay. Just remember to keep offering healthy snacks such as fruit, and don't dangle junk food as a reward. Lace up your sneakers. If you end up vegging out in front of the TV at the end of every day, how can you expect anything different from your children? Leave the dishes in the sink, and go for a walk together. It doesn't have to be far, but try to make it interesting. Have a contest to see who can skip the longest, or have your kids race to the nearest lamppost. At the playground, join in the fun by trying your hand on the monkey bars or climbing the slide. Buy inexpensive bicycles with baskets, and pedal to the supermarket for your dinner fixings. Just keep moving. Nurture your relationships. Our health isn't all about what we eat and how we move. Emotional health is a vital part of our overall well-being. Show your children the proper way to treat others by listening carefully. Show you care by hugging, kissing, and telling them you love them. Allow them to get angry when it's warranted, but help them understand appropriate ways to deal with their anger and live respectfully and peacefully. Article courtesy of Quality Health