Coping When You Can't Sleep

So you missed out on some precious sleep, and now you're dragging. That's nothing new. But have you ever thought about what that can mean for your weight-loss efforts? You walk into work, confused and dulled, excusing yourself to the colleagues you bump into with tales of all the sleep you didn't get last night. In today's world of overwhelming responsibilities and lack of personal time, sleep is often put on the back burner. And your body pays the price. A night of no sleep (or even too little sleep), can leave you confused and exhausted all day. In this disoriented state, trying to face the already-difficult challenge of sticking to your weight-loss plan hardly seems worth the energy. When your body screams "Sleep!" Of course, if insomnia is a repeat occurrence for you, visit your doctor — it could be a sign of a number of conditions, including depression. But the occasional night of "not enough" requires some attention on your part, too. "Lack of sleep is a stress on the body," says Karen Miller-Kovach, MS, RD, Chief Scientific Officer for Weight Watchers International. "When you don't get enough sleep, your body is in an after-stress reaction mode, and you go to eat." And this is the worst part: "You tend not to make good choices because your body is reacting to the stress with something called disinhibition." In other words, you're tired, so you lose the motivation and desire that, under well-rested conditions, you usually have to make good choices. "Your body sets itself up in sleep deprivation mode, psychologically and behaviorally," continues Miller-Kovach. "It's a very vulnerable time." And that's not even counting the physiological response. When you don't get enough sleep, your body reacts in a "fight or flight" way. There's a release of sugar as fuel so your body can run away from this terrible thing that's happening to it. That sugar is then converted into fat. Research also suggests that even temporary sleep deprivation can affect the body's ability to break down carbohydrates. Plus, a lack of rest may destroy your resolve to fit some exercise into your lunch hour — those extra minutes of exercise that keep you on the road to successful weight loss. Well-rested equals more energized. Lack of sleep? A surefire precursor to scoffing at the idea of an invigorating power walk with your buddies after work. Exercises for exhaustion Of course you know you need more and better sleep — don't we all — but sometimes there are just not enough hours in the day, so you have no choice but to steal a couple from your nights. When too many responsibilities keep you from getting the sleep you deserve, keep the following things in mind: Eat well. Here's a surprise: "It doesn't matter what you eat, what matters is that you are on guard," Miller-Kovach says. The trick is not to adjust what you eat for lack of sleep, but rather to not let sleep affect your resolve to eat well. Avoid caffeine. "It's a stimulant, so as it wears off — which will happen quickly — it will accentuate the problem," says Miller-Kovach. You're better off having something soothing, like herbal tea. And stay on guard. Remember your body's first reaction: "Fight or flight." Your body is tired, and your first reaction is to wake yourself up to eat. Don't get us wrong: You should always eat breakfast in the morning — it'll help you round out your hunger and stay on track for the rest of the day. But your exhaustion might cause you to lose track, to eat aimlessly and thoughtlessly. When you know you haven't had enough sleep, put up your food defenses and pay extra-close attention. [Article Source]

Grandma’s Pumpkin Muffins

Nothing says fall like the spice trinity of pumpkin, nutmeg and cloves. Ingredients 1 spray(s) cooking spray 2 cup(s) all-purpose flour 1 Tbsp baking powder 1 tsp table salt 1 tsp baking soda 1/2 tsp ground cloves 1 tsp ground cinnamon 1 tsp ground nutmeg 2/3 cup(s) unsweetened applesauce 1 cup(s) canned pumpkin 2/3 cup(s) sugar 1/2 cup(s) fat-free egg substitute 2/3 cup(s) fat-free skim milk Instructions Preheat oven to 400ºF. Coat a 12-hole muffin tin with cooking spray. Line with cupcake wrappers if desired. Combine flour, baking powder, salt , baking soda, cloves, cinnamon and nutmeg in a large bowl. Combine applesauce, pumpkin, sugar, egg substitute and milk in a medium bowl; mix thoroughly with a wooden spoon. Add applesauce mixture to flour mixture and mix until completely incorporated. Pour batter into muffin tins so each hole is about 2/3 full. Bake for 20 to 25 minutes, or until a tester inserted in the center of a muffin comes out clean. Yields 1 muffin per serving. Notes We use both cooking spray and muffin wrappers to prevent any batter from sticking to the top of the pan but you can use a nonstick pan instead, if you prefer. POINTS® Value: 3 Servings: 12 Preparation Time: 18 min Cooking Time: 25 min Level of Difficulty: Easy Recipe Source

How to Make Your Cubicle Healthier

Snacking your way toward weight gain at work? Make a plan to defeat office calorie traps. People who otherwise make healthy food choices can find themselves sabotaged at the office. You can strike back, says Milton Stokes, MPH, RD, a Connecticut-based registered dietitian and a spokesperson for the American Dietetic Association, by planning ahead and creating a strategy. Here's where office fat and calories hide out and how to avoid them. Avoiding Food Landmines Every workplace has them: a dish of chocolate kisses, a reappearing plate of doughnuts or bagels, or an ever-present box of leftover pizza. Research published by Brian Wansink, Cornell University food psychologist and author of Mindless Eating: Why We Eat More Than We Think (Bantam, 2006), shows just how dangerous those little treats are: Indulging in the office candy bowl can pack on the calories and ultimately cause a weight gain. What to do: Make a stash of your own. "Make sure you have healthy snacks on hand so you can avoid the temptation," says Stokes. Stokes suggests homemade trail mix tossed with a few nuts and dried fruits, or cookies such as gingersnaps, graham crackers or animal crackers. Eating Out, Ordering In Another weight-gain pitfall is the endless stream of work lunches, either eaten out or ordered in. Such meals often leave you with few healthy choices and thousands of calories gained from mayonnaise and salad dressing alone. A typical fast food lunch often contains enough calories to blow a person's POINTS® values allotment for an entire day. What to do: Plan ahead to avoid the most fattening fare. You can eat with the pack, but keep your portion sizes small and order condiments on the side, using them sparingly. Stokes recommends snacking on something filling and nutritious beforehand to cut your hunger. Try a handful of almonds or a low-fat yogurt. Never show up to work without fueling first: People who skip breakfast are more likely to overdo it at lunch. Soft Drink, Big Belly Soft drinks and energy drinks can soak up your daily POINTS Target quickly. "They are just empty, wasted calories being racked up," says Stokes. With a soda, energy or sports drink, it's easy to consume more than 200 calories. What to do: Buy a sporty water bottle and keep it filled with H2O on your desk. "A glass of water and a quick munch on a high-fiber, whole-grain cereal bar with a fruit filling is much better [than a sports or energy drink]," says Stokes. Fuggedaboutit You can stand there and stare through the glass panel for an hour, but you'll be lucky to find one item in a vending machine that is worth the calories and fat it delivers. What to do: Avoid the vending machine altogether. Or, Stokes suggests looking for whole-wheat pretzels, whole-grain low-fat crackers or low-fat microwave popcorn. Article Source

Bean and Cheese Nachos

The protein in the beans and carbs in the tortilla chips make these nachos a great energy-boosting snack or light meal. Ingredients 32 item(s) baked low-fat tortilla chips 1 cup(s) fat-free canned refried beans 1/2 cup(s) shredded reduced-fat Monterey Jack cheese 1/4 cup(s) salsa Instructions Preheat oven to 350ºF. Layer tortilla chips on an ovenproof platter or baking sheet. Spread beans evenly over chips and sprinkle with cheese. Bake until beans are hot and cheese is melted, about 5 minutes. Top with salsa. Yields about 8 chips per serving. Flavor Booster: Garnish each serving with a thin slice of seeded jalapeno chile, or habanero chile, for a blast of heat. POINTS® Value: 3 Servings: 4 Preparation Time: 8 min Cooking Time: 5 min Level of Difficulty: Easy Recipe Source

What I Am Eating - Day Twenty Five

Menu: 3 scrambled eggs, egg beaters 2 slices of wheat bread, toasted coffee, black w/sweet-n-low water Kashi Pesto Pasta Primavera small apple baby carrots (about 12) Progresso Light Vegetable Noodle Soup Morningstar Italian Sausage Link Iced tea Kashi TLC Fruit & Grain Raspberry Chocolate Bar Kashi TLC Fruit & Grain Dark Chocolate Coconut Bar (2) Kashi Honey Oat Waffles Exercise: None Countdown to Goal = 4 Days

Simple Potato Soup

Ingredients: 4 cup potatoes, peeled and diced 3/4 cup onions\cooked, chopped 2 Tbs. unsalted butter 3 Tbs. flour 4 cup milk 1/8 tsp. nutmeg salt and pepper, to taste Cooking Directions: Place potatoes and onions in medium sauce pan and cover with water. Bring to a rolling boil, then lower heat and cook for about 10 minutes, or until potatoes and onion are soft. In a skillet, melt butter, add flour, and allow to thicken. Add to potatoes and onions, then add milk, nutmeg, and salt and pepper to taste. Cook on medium heat until hot (do not boil). Servings: 6 Preparation Time: 10 min. Cooking Time: 15 min. Per Serving: calories 243, fat 10.3g, calories from fat 38%, protein 8.3g, cholesterol 32.5mg, dietary fiber 2.4g

4 Benefits of Eating Whole Grains

Reviewed by QualityHealth's Medical Advisory Board Numerous studies continue to reveal the many health benefits of eating whole grains. While the benefits are most pronounced for those consuming at least three servings daily, according to the Whole Grains Council, some studies show reduced risks of certain conditions from as little as one serving daily. Here are some important benefits of whole grains: Reduced risk of diabetes. Researchers at Tufts University found that people who eat three or more servings of whole grains a day, especially from cereals, are less likely to develop insulin resistance and metabolic syndrome, common precursors of Type 2 diabetes and cardiovascular disease. Reduced risk of heart disease. According to a study in the Archives of Internal Medicine, researchers found that for each 10 grams of fiber consumed per day, there was a 14 percent reduction in heart disease risk and a 25 percent reduction in the risk of dying from heart disease. In short, the cereal fiber in whole grains appears to make heart disease much less likely-and less serious if it does occur. Reduced risk of rectal cancer. University of Utah nutritionists found that high intakes of vegetables, fruits, and whole grains reduced the risk of rectal cancer by 28 percent, 27 percent, and 31 percent respectively. A high-fiber diet (more than 34 grams of fiber per day) reduced rectal cancer by 66 percent, according to the American Journal of Clinical Nutrition. Reduced risk of obesity. After tracking the eating patterns of more than 74,000 women from 1984 to 1996, researchers at the Harvard School of Public Health concluded that women who consumed more whole grains consistently weighed less than women who consumed fewer whole grains, they reported in the American Journal of Clinical Nutrition. It's easy to bring whole grains into your diet. For breakfast, enjoy a delicious bowl of Total® Whole Grain cereal or a slice of whole grain bread topped with fruit preserves. Lunch can be a plate of whole grain pasta with some fresh tomato sauce. For dinner, try a bowl of brown rice with some grilled chicken mixed throughout. Article Source

What I Am Eating - Day Twenty Four

Menu: 3 egg whites orrowheat sandwich thin, whole wheate; toasted coffee black w/sweet-n-low Iceburg lettuce w/feta cheese crumbles, almonds and dried cranberries Kashi Fruit & Grain Bar, pumpkin pie Small apple Boca bruchetta and tomato patty on an Orowheat Sandwich Thin Green giant healthy weight veggies iced tea weight watchers mint round ice cream Kashi Fruit & Grain Bar; Pumpkin Pie Exercise: None Countdown to Goal = 5 Days

8 Snacks to Eat for Weight Loss

A new survey of U.S. workers found that one in 10 women is noshing more during the day because of economic worries. But if you make the right choice, there's nothing wrong with snacking—in fact, it's important to keep your mind and body energized and your metabolism pumping, says dietitian Wendy Bazilian, R.D., co-author of The SuperFoodsRx Diet. Women should have two to three 150-calorie snacks a day. The best choices have a mix of carbs for energy and protein and fiber (at least two grams) to keep you full, she says. Here, eight great low-calorie snacks that do just that. Instant Trail Mix Toss a one-ounce serving of dried fruit like cherries or raisins and a tablespoon of cashews, almonds or walnuts into a baggie in the morning and save it for a midmorning or late-afternoon snack. It's a perfect mix of carbohydrates, protein and fat—not to mention flavor, says Bazilian. Walnuts are also heart-healthy and full of nutritious omega-3 fatty acids. Baby Carrots and Hummus Crave salty chips or crackers? The carrot crunch and savory hummus can satisfy that need while delivering more energy and filling fiber—and way fewer calories—than chips. Yogurt With Berries Blueberries are a fabulous fruit to have on hand for snacking, says Bazilian. "They are the ultimate 'poppable' since they require only a rinse to eat—no peeling or chopping necessary." And frozen ones will keep in your office fridge for weeks. Make a sweet parfait with a nonfat yogurt and 3/4 cup of berries. An Apple With a Tablespoon of Peanut Butter This is the quintessential sweet, crunchy and creamy combo, says Bazilian: "It packs healthy nutrients and fiber, and the heavy peanut butter creates energy that lasts." Edamame Boil frozen edamame (soybean) pods like the ones you get at Japanese restaurants and bring 1/2 cup of them to work to eat cold. With a light sprinkle of salt, edamame is a fresh and easy snack, says Bazilian. And those empty pods might have a secret benefit. "The pods are like a trail of evidence, which research has shown can play a role in determining how we know when to stop eating and our feelings of satisfaction," she says. Four Whole-Grain Crackers and Light String Cheese Cheese can be hard to quit eating once you get started. So choose individually packaged light string or sliced cheeses that equal about one ounce. An Energy Bar Like Flavor & Fiber or Fiber One Energy bars are easy pick-me-ups, but choosing the right one can be tricky, says Bazilian. Her rules? Look for real ingredients like raisins or oats and aim for 120 to 150 calories and no more than 15 grams of sugar, 150 mg of sodium and 5 grams of fat. Popcorn If you skip all the greasy butter and opt for the low-fat variety, popcorn is the ideal thing to keep your stomach from rumbling while also not contributing to any expansion of your hips. You can eat four whole cups and manage to pack in healthy whole-grain carbs, fiber and even a little protein. Article Source

Baby Greens with Pears, Nuts and Parmesan

Here's a fabulous threesome: nutty Parmesan cheese, juicy pears and candied nuts. The homemade salad dressing is equally fantastic. Ingredients 1/2 cup(s) canned cranberry sauce, whole-berry or jellied 2 Tbsp red wine vinegar 2 Tbsp water 1 Tbsp olive oil 1 tsp Dijon mustard 1/8 tsp table salt, or to taste 1/8 tsp black pepper, freshly ground, or to taste 8 cup(s) mixed baby greens 3 medium pear(s), ripe but firm, cored and thinly sliced 2 oz honey-roasted almonds, walnuts or pecans (about 6 Tbsp) 6 Tbsp Parmesan cheese, shaved (use a microplane or vegetable peeler to get paper-thin shavings) Instructions In a medium bowl, whisk together cranberry sauce, vinegar, water, oil and mustard; season to taste with salt and pepper. Place greens in a large serving bowl. Add dressing, pears and nuts; toss to mix and coat. Scatter shaved Parmesan on top. Yields about 1 1/3 cups per serving. Notes Thinly sliced apples make a great substitute for the pears. POINTS® Value: 4 Servings: 6 Preparation Time: 15 min Cooking Time: 0 min Level of Difficulty: Easy Works with Simply Filling Recipe courtesy of Weight Watchers

What I Am Eating - Day Twenty Three

Menu: 1/3 cup Egg Beaters, Scrambled 2 slices of wheat toast Coffee, black w/sweet-n-low Amy's Cheddar Cheese Burrito Green Giant Healthy Weight Vegetables Yoplait Delights Parfait, Lemon Torte Water Iceburg lettuce with feta cheese crumbles, almonds and dried cranberries Iced Tea Greek non-fat yogurt w/blueberries Weight Watchers Mint Round Ice cream Exercise: None Countdown to Goal = 6 Days

3 Reasons Not to Hit the Snooze Button

By Laurie Saloman Reviewed by QualityHealth's Medical Advisory Board Are you on intimate terms with your snooze button, hitting it several times until you finally roll out of bed 20, 30, or even 40 minutes after the first alarm goes off? If the answer is yes, you're missing out on a great opportunity to improve your health. By ignoring the snooze button and actually getting up when your alarm rings, you'll reap a host of benefits that will carry through your day and make you feel better in general. No longer will you dread your rude awakening-instead, you'll face the day fresh and ready to roll. Here's a sampling of how just 15 extra minutes in the morning can make a difference in your life: You'll have time for breakfast. No joke-eating breakfast may be the single most important thing you can do to improve your health. The American Dietetic Association reports that breakfast eaters feel better about work, are more productive, and do better on tasks that require memory. Plus, experts say that eating in the morning helps you keep your weight under control by preventing you from becoming ravenous later in the day. Some simple breakfast ideas that can be whipped up and consumed in 15 minutes include a bowl of instant oatmeal sweetened with blueberries or strawberries, microwaved egg whites (try it!) with two slices of whole-grain toast, or Greek yogurt topped with fiber-rich cold cereal and banana slices. You can start your day with exercise. Just because your goal is to get 30-45 minutes of exercise a day doesn't mean you need to do it all at once. Break up your workout by doing 15 minutes when you get up and the rest when you get home from work. Hop on the treadmill, do yoga, or strength train your arms, chest, and back while watching the morning news. You'll give yourself an energy boost that will last far beyond your final rep. You'll feel less stressed all day. How many times have you run around the house looking for your car keys/presentation/dry cleaning before leaving for work? If you wake up 15 minutes early and sort yourself out, you'll walk out the door feeling relaxed and ready to face the world. And you'll probably be a more careful driver who won't feel compelled to make up for lost time by returning phone calls and text messages while speeding down the highway. If you find it only takes you five or 10 minutes to get organized in the morning, enjoy the extra minutes by nursing a cup of tea and reading the newspaper. Article Source

Couscous with Rosemary and Olives

Fresh rosemary and olives have a natural affinity. We stirred them into couscous for a simple side that comes together in minutes. Ingredients 1 cup(s) uncooked couscous 1 1/4 cup(s) vegetable broth 1 Tbsp rosemary, use 1 fresh rosemary sprig 15 medium olive(s), kalamata, pitted, sliced 1/4 tsp table salt, or to taste 1/4 tsp black pepper, freshly ground, or to taste Instructions Cook couscous according to package directions using vegetable stock instead of water and adding rosemary sprig to mixture before cooking; do not add any fat. Remove rosemary and while couscous is still warm, stir in olives; season to taste with salt and black pepper. Yields about 1/2 cup per serving. POINTS® Value: 3 Servings: 4 Preparation Time: 7 min Cooking Time: 5 min Level of Difficulty: Easy Works with Simply Filling Recipe courtesy of Weight Watchers

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

6 Tips for Healthier Mid-Air Meals

How to just say no to fattening airline food. Once that airplane cabin door closes, you're trapped in more ways than one. "People get into food situations where they think, 'Woe is me, guess I have to eat whatever they give me,'" says Hope Warshaw, a Washington, D.C.-area RD and author of What to Eat When You're Eating Out (American Diabetes Association, 2006). "But 99 percent of the time, you have options. If you plan ahead just a little bit, you will never have to break your program." Planning ahead, however, is harder as security concerns have put tighter restrictions on what travelers can bring with them. The Transport Security Administration (TSA) only allows liquids, and semi-solid food substances (such as pudding, Jell-O, peanut butter and so on) in containers less than 3 ounces in size. And as the bins full of water bottles before the security check-ins attest, anyone bringing extra water to guzzle is going to have to ditch it and buy more on the other side. As for what kind of food options you can expect when you’re on board, it’s a crap shoot. Airline cutbacks largely mean no more free meals — which, for most people trying to eat healthily, is frankly a blessing. More insidious, though, is what many of the free meals have been replaced with: Many airlines now offer boxes full of pre-packaged goodies, and most charge for it. While there often a few healthier options up for grabs, it can be tempting to eat everything else in the box too. Save your money and your waistline. The folks who publish the Shape Up America! newsletter analyzed one major airline's box and found it contained more than 1,000 calories with minimal nutritional value. Also increasingly available are appealing mini-meals, often high in fat and sodium but dressed up as innocent-sounding sandwiches, for sale for a few bucks. Some of the packaging contains nutritional information, but even if not, you can be pretty sure that a focaccia sandwich is going to pack quite a punch, fat-wise. Order ahead Though rarer these days, if you do find yourself on a meal-service flight, most airlines offer alternative menus such as low cholesterol, vegetarian, etc. that are yours for the eating if you order ahead. Most airlines' Web sites will tell you whether they're serving free meals, and define exactly what they regard "low-calorie" and so on to be. Even the airlines that sell meals will have these alternatives, it's always worth checking. Pack protein and nuts Warshaw recently flew to Barcelona with her family and packed whole-wheat turkey wraps for the trip. Bottom line: If you pack your own food, "you have total control over what you eat," she says. Stick with high-protein, high-fiber choices that help make you feel fuller, longer. Almonds, string cheese and apples all travel well in carry-ons, and are permissible at the security line. Pester the flight attendants For water, that is. (You already know to avoid regular sodas and high-calorie fruit juices, right?) A steady supply of water will prevent altitude dehydration and keep you walking up and down the aisle to the bathroom — something you should do on long flights anyway. Take a movie over dinner Most plane passengers aren't really hungry. "Eating is just something to do," says Warshaw. If you have nothing better to do, you'll eat whatever is put in front of you, even if it's not free. Beat the urge by doing what one frequent business flyer we know does: As soon as the food service cart appears, he opens his laptop and works or watches a movie until everyone's scraps are taken away. There's never any room on his tray table, so he never eats the food. Develop an attitude If you work hard to maintain a healthy lifestyle and/or lose weight, this discipline and motivation should not change when you reach the airport, says Warshaw. Airline travel is such a controlled march these days — check in here, take your shoes off there, sit upright immediately — that it's easy to get lulled into a passive state. And that, says Warshaw, is what leads people into accepting what's offered to them, like the cold bagel with the full-fat cream cheese. Remind yourself that what you eat and drink is totally your call. Article Source

Top Cereals You Should and Shouldn't Eat

By Natalie Vavricka, Nubella News Think twice before filling your bowl at breakfast time—your favorite cereal might not be as healthy as you think. Experts say that breakfast is the most important meal of the day, and if you’re like millions of other Americans, cereal is often your go-to option. But if eating cereal is a part of your daily routine, make sure that you’re not doing your waistline (and your health) more harm than good. THE BAD These cereals might contain more artificial ingredients than real ingredients. A Sugar Situation If sugar is the main ingredient in your cereal of choice, you’re heading toward a diet disaster. One 1-cup serving of Kellogs Frosted Flakes ® contains 8 grams of sugar—about the same amount you’d get by eating two and a half lollipops. Even worse, these sugar-coated flakes are also brimming with an endless list of preservatives. Fake Fruit Some of the most popular cereal brands deceptively boast the word fruit in their names, but as a general rule of thumb, if it turns the milk fluorescent pink, stay away. Kellogg’s Fruit Loops® gets its fruity flavor and neon hues from a slew of (often unpronounceable) artificial colorings and flavorings. In addition, it contains high amounts of sugar: 12 grams in a single cup serving. Salt Shockers It’s not surprising that sugary concoctions and bright colors are red flag offenders, but high amounts of sodium could be lurking in your cereal as well. To find out if your favorite cereal is saltier than you think, make sure to read the label. Despite being low in fat and made with whole grains, Post Raisin Bran ® cereal boasts 300 milligrams of salt in one serving. That’s nearly 15 percent of the amount you should consume all day. THE GOOD The cereals listed here are a great way to get your day started. Fiber Friendly It fills you up, lowers cholesterol, and can even help protect against conditions such as diabetes and heart disease. Why not make fiber a main ingredient in your cereal? Start your day with a bowl of General Mills Wheaties® to get four of the 20 to 30 recommended grams of daily fiber in each 1-cup serving. How to Get Enriched Zinc, calcium, and iron are among the many minerals that are essential for improving health and maintaining functions within the body. Fortified cereals may help fill nutritional gaps in both children and adults. If your diet could use a boost, try switching to General Mills Total® for your morning cereal. One cup of provides 100 percent of your recommended daily allowance (RDA) of calcium, iron, and zinc--not to mention 100% of your RDA of vitamins A, C, E, B6, and folic acid. Not So Sweet Many popular cereals on the market are loaded with refined sugars, making breakfast a little too much like dessert. Read the labels carefully and aim for a brand that contains 5 grams (or less) of sugar per serving. Nabisco Shredded Wheat® and Kellogg’s All Bran® will get your morning started without a sugar rush—and will even pack a decent fiber punch, too. Article Source

Asparagus with Tomatoes

Ingredients: 1 Tbs. olive oil 1-1/2 Lbs. asparagus, tough ends discarded, cut into 3-0/1 inches pieces 1 scallion, minced 3/4 Lbs. tomato\raw, peeled, seeded and chopped 2 Tbs. red wine vinegar Cooking Directions: Heat oil in a heavy nonstick skillet over medium high heat. Saute asparagus 3 minutes. Add remaining ingredients. Cover skillet and simmer another 5 minutes or until asparagus is tender. Season with pepper to taste. Recipe courtesy of Nubella

Pasta and Veggie Bake

Ingredients 3 cups peeled and seeded butternut squash cubes (each about 1/2-inch square) 1 medium garlic head, broken into individual cloves (without peeling) 8 tsp olive oil 3 cups halved Brussels sprouts 8 oz dry whole wheat ziti or small shells, cooked and drained 3/4 cup finely grated Parmigiano-Reggiano 1/3 cup dry white wine or dry vermouth 1 Tbsp stemmed thyme leaves 1/2 tsp salt 1 cup fresh bread crumbs 1/2 tsp red pepper flakes Instructions Position the rack in the center of the oven and preheat the oven to 425°F. Toss the butternut squash cubes, garlic cloves and 3 teaspoons of the oil in a 9- x 13-inch baking dish. Bake 25 minutes. Add the Brussels sprouts; toss well. Continue baking until the squash is tender and the Brussels sprouts are a little browned, about 20 minutes. Remove the pan from the oven; maintain the oven's temperature. Use two forks to squeeze the soft garlic pulp out of the peels and into the dish; discard the peels). Add the pasta, cheese, wine, thyme and salt; toss well. Heat the remaining 5 teaspoons oil in a large nonstick skillet. Add the bread crumbs and red pepper flakes. Cook, tossing often, until browned and fragrant, about 3 minutes. Sprinkle the bread crumb mixture over the casserole. Place the casserole back in the oven to heat through, about 5 minutes. Cut into 8 equal pieces before serving. Serving size: 1 piece Makes 8 servings POINTS® value 5 per serving Recipe courtesy of Weight Watchers

Bowties with Wild Mushrooms, Baby Spinach and Pine Nuts

Tender pasta smothered in rich mushroom gravy, spruced up with Parmesan and pine nuts. With a calorie count this low we must be dreaming! Ingredients 1/2 oz dried mushrooms, porcini or shitake 1 cup(s) water, boiling 8 oz uncooked bow ties 2 tsp olive oil 2 cup(s) cremini mushrooms, sliced 1 Tbsp cornstarch 1/4 cup(s) water, cold 1/8 tsp table salt, or to taste 1/8 tsp black pepper, or to taste 5 cup(s) spinach, baby leaves 2 Tbsp grated Parmesan cheese 2 medium garlic clove(s), minced 2 Tbsp pine nuts, lightly toasted Instructions Place dried mushrooms in a medium bowl and cover with 1 cup boiling water. Let stand 15 minutes. Drain mushrooms through a paper towel-lined sieve, reserving soaking liquid. Rinse mushrooms to remove any leftover grit and chop into small pieces; set mushrooms and soaking liquid aside. Meanwhile, cook pasta according to package directions without added fat or salt. Transfer to a large bowl and cover with foil to keep warm. Heat oil in a large saucepan over medium heat. Add garlic and fresh and dried mushrooms and cook until fresh mushrooms wilt and release juice, 3 to 5 minutes. Dissolve cornstarch in 1/4 cup cold water and add to skillet with the reserved mushroom soaking liquid. Simmer 1 minute, until sauce thickens. Season to taste with salt and pepper. Pour hot mushroom sauce over pasta, add spinach and toss to combine (hot sauce will wilt spinach leaves). Add Parmesan and pine nuts and mix well. Yields about 1 1/2 cups per serving. POINTS® Value: 6 Servings: 4 Preparation Time: 25 min Cooking Time: 20 min Level of Difficulty: Moderate Recipe courtesy of Weight Watchers

The Unexpected Benefits of Weight Loss

Six surprising perks of dropping pounds You already know the big perks: Compared with their overweight peers, thin people tend to have more energy, lower blood pressure, less joint pain, healthier hearts and saucier sex lives. But losing weight will also yield plenty of pleasantly surprising side effects that you may not have thought of, for example: You may finish crossword puzzles faster, and lose your car keys less. Normal-weight folks perform better than overweight ones on cognitive tests, according to a study in the journal Neurology. Researchers found that rotund adults lagged in tests of memory, attention and learning—and may be more at risk for dementia in old age. You may get a better night's sleep. Sleep apnea, a disorder typically caused by an obstructed airway, is often weight-related, experts say. And, according to Michael Twery, PhD, director of the National Center for Sleep Disorders Research at the National Heart, Lung and Blood Institute, research studies indicate that weight loss is associated with a reduction in the severity of mild to moderate sleep apnea. Apparently, more fat around the neck means more obstruction while sleeping. Lose the fat and you're able to breathe better. A bonus for men: Some findings suggest that the benefits of weight loss may be greater for them than for women. Your basketball game might soar. "Anything that involves relative strength will improve," says Charles Staley, BSc, MSS, a coach and trainer based in Gilbert, Arizona, who has appeared on The Today Show and The CBS Early Show. "I had a client touch the rim once for the first time after losing 60 pounds. All the added weight made him really strong, and when he lost it, he suddenly had 60 less pounds to propel skyward." Your food is likely to taste better. Why? Because weight loss usually involves becoming a more mindful eater; i.e., learning to savor the flavor. "And with that comes a better appreciation for your food, and not using food as a coping strategy," says Rene Zweig, PhD, director of the Eating Disorders and Weight Management Program at the American Institute for Cognitive Therapy in New York City. You'll probably think less about dinner. "A lot of people associate dieting with constantly thinking about food," says Zweig. "But once they've actually lost the weight, people find that food takes up a lot less of their mental energy." The Best Part of These Gains Oftentimes, they're self-perpetuating. "A lot of these unexpected benefits are cyclical, and feed into one another," explains Zweig. "As people lose weight and become more confident and more connected socially, they're often likely to try new activities, which, again, makes them more connected, more engaged and better able to cope with stress." Which, of course, reinforces your new healthy lifestyle. Article courtesy of Weight Watchers

One step forward, three steps back

This weekend was particularly hard for me, it was cold and snowy outside and the conditions were not very favorable for going anywhere. You know, get out of the house, stay busy, or just to do something. So instead I spent a lot of time inside, on the computer. Watching TV. Playing withe my kids. Reading. And unfortunately snacking. Yes, after I spent several solid days in a row counting points, watching what I was eating and so forth, I ruined it in two days because I was bored. I feel horrible about it. I'm totally beating myself up about it. Kicking myself a little bit too. I didn't track points, I didn't food journal, I didn't do anything. That type of behavior is reckless to me. I have to stay on track no matter what life throws me and just keep my mind on the goal. I want to reach my goal! I packed a bag to bring to work with me tomorrow so after work I can hit the gym and workout. I figure it's a sure fire way to get my exercise in - once I get home it's almost impossible to do, and I've found that the early morning wake up calls just aren't working. I need some consistency with my workouts, so I'm giving this a try. Let's hope it works. Back on track tomorrow. For sure.

Butternut Squash with Veggies & Black Beans

Ingredients: 1 Lbs. butternut squash, peeled, seeded and cubed 2 Tbs. unsalted butter 1 onion\cooked, coarsely chopped 1 carrot\cooked, peeled and thinly sliced 1 celery rib, thinly sliced 3 clove garlic, minced 1/4 cup water 2 Tbs. cilantro or parsley, chopped 2 tsp. ground cumin 1 tsp. fresh ginger, grated 1 Lbs. canned black beans, drained Cooking Directions: Place squash in a steamer basket over boiling water. Cover saucepan and steam 10-12 minutes or until tender. Drain and set aside. Melt butter in a heavy nonstick skillet over medium heat. Saute next 4 ingredients in covered skillet 10 minutes, stirring occasionally, until onion is tender. Stir in squash, remaining ingredients and salt and pepper to taste. Simmer 5-10 minutes or until mixture is heated throughout. Per Serving: calories 240, fat 9.6g, calories from fat 36%, protein 9.2g, cholesterol 15.5mg, dietary fiber 13.2g Servings: 4 Preparation Time: 15 min. Cooking Time: 25 min. Recipe courtesy of Nubella

8 Foods That Fight Fat

By Lucy Danziger, SELF Editor-in-Chief - Posted on Thu, Oct 08, 2009, 3:32 pm PDT Want to lose weight as you chow down? Your wish is granted! (I promise, this is no fairy tale.) Your supermarket is filled with foods that studies show have lipid-melting powers to help melt fat and keep you slim. Stock up on these fat-fighting super bites, and you'll be trimmer even as you indulge. Read on to discover the eight foods that deserve a permanent spot in your fridge—and in your diet! Almonds These yummy nuts are high in alpha-linolenic acid, which can accelerate your metabolism of fats. In fact, dieters who ate 3 ounces of almonds daily slashed their weight and body-mass index by 18 percent, while those who skipped the nuts reduced both numbers less— just 11 percent—a study in the International Journal of Obesity revealed. Chomp almonds à la carte (limit yourself to 12 per serving to keep calories in check). I get a pack at Starbucks and nibble throughout my day. Or sprinkle them into a recipe such as Black Bean–Almond Pesto Chicken. Go nuts! Berries I tell my daughter, "These are nature's candy!" Turns out they're also your body's best friends. Strawberries, raspberries and other vitamin C–spiked fruit can supercharge your workout, helping you burn up to 30 percent more fat, research from Arizona State University at Mesa has found. If they're not in season, buy the little gems frozen in a bulk-sized bag so you'll always have them on hand to whip up a Berry Bliss Smoothie or Strawberry-Sunflower Pops, regardless of whether berries are in season. Cinnamon Adding 1/4 teaspoon to your plate may prevent an insulin spike—an uptick that tells your body to store fat. Sprinkle it on your morning cereal or coffee or on your yogurt in the A.M., or savor it in Apple-Cinnamon-Raisin Oatmeal. Mustard It's heaven on a soft pretzel, but mustard may also be a weight loss wonder. Turmeric, the spice that gives mustard its color, may slow the growth of fat tissues, a study in the journal Endocrinology finds. Use it on sandwiches instead of mayo, or sprinkle turmeric on cauliflower pre-roasting to give it a kick. Try it on tuna salad—I promise it adds zest. Oranges This citrus fruit, which contains fat-blasting compounds known as flavones, deserves to be your main squeeze. Women who ate the most flavones had a much lower increase in body fat over a 14-year period, a study in The American Journal of Clinical Nutrition notes. Eat oranges sliced or swig fresh OJ (including pulp!) to get the best benefit from the fruit. Soybeans Reason to toss a half cup on your salad? Soybeans are rich in choline, a compound that blocks the absorption of fat and breaks down fatty deposits. Oh, and they're addictively delish! But if breast cancer runs in your family, experts suggest you should talk to your doc before adding soy to your diet. Sweet potatoes The colorful spuds' high-fiber content means they keep your insulin steadier than their white sisters, which means less fat packed on your hips, research finds. Top a small baked tater with lowfat cottage cheese for a tempting side dish, or whip up Miso Soup With Sweet Potato Dumplings. Swiss cheese Calcium-rich foods reduce fat-producing enzymes and increase fat breakdown, and Swiss has more calcium than many of its cheesy peers. Choose the reduced-fat variety, such as Sargento. Slip it into your sandwich, put it on top of high-fiber crackers or use it for a healthier grilled cheese. Yum! For other tricks to eating your way to your healthy, happy weight, load up on these 20 slimming superfoods at Self.com. Article Source

What I Am Eating - Day Thirteen

Menu: 3 egg beaters, scrambled 2 slices of wheat toast coffee, black w/sweet-n-low Kashi Pesto Pasta Primavera Yoplait Delights Parfait, Chocolate / Raspberry Water 1 Small McDonald's McCafe Mocha coffee (iced) 2 Kashi GOLEAN Blueberry waffles Vanilla Chai Tea (hot) Exercise: None Countdown to Goal = 16 Days

5 Ways to Get to Your Fitness Goals

Wherever you want to be with your fitness, from a daily stroll to a marathon, you need to set achievable goals along the way. What's your fitness goal? Running a marathon? Lifting more weight than you did last week? Power-walking around the block without feeling winded? Whether your athletic aspirations are lofty or not, finding the energy to get up and go can be a challenge. When it comes to helping individuals reach amazing fitness goals, Chris Carmichael knows a thing or two about motivation. Carmichael, an author as well as founder and chairman of Carmichael Training Systems, has coached cyclist Lance Armstrong on the road to many a Tour de France win. Here are some of his tips to ensure success on your fitness path. Name a dream goal that you're passionate about Dream goals define the ultimate achievement. The key to setting a goal is to find something you're passionate about. The passion you feel for your ultimate goal is the foundation that will give you the drive and commitment to stay on your journey. Set realistic and challenging confidence-builder goals Once you have a dream goal, it's time to work backwards to determine the steps necessary to reach that goal. These steps determine the roadmap that ensures you stay on the right route. Confidence-builder goals provide the opportunity to see and recognize steady progress. Focus on the process Instead of concentrating only on results, try setting process-oriented goals. With weight loss, you can focus on outcome (losing five pounds, for instance) or process (such as making better decisions about food). Achieving process-oriented goals increases the likelihood of reaching your outcome goals because they focus on the steps needed to get you there. Know the difference between a setback and derailment A setback is a temporary detour from your planned route, such as a week when you don't stick to your regular exercise regimen. A derailment occurs when you abandon your goals completely because you think you've gone too far off track. Setbacks happen. The trick is to recognize a setback before it escalates into a full-scale derailment. Recognize and celebrate your accomplishments When you reach a goal, take credit for the work you've done. Don't just shrug it off for the sake of being humble. Be proud! Now turn your attention to the next goal, aiming for the day when you can again celebrate for completing another step toward your dream goal. Article courtesy of Weight Watchers

Mushroom Wheat Berry Salad

Ingredients 3 cups all natural, low-sodium chicken stock (or substitute vegetable stock) 1 cup winter red wheat berries ½ tablespoon extra virgin olive oil 1 small organic shallot, minced 1 clove organic garlic, minced 1 cup organic Portobello mushrooms, minced 1 teaspoon kosher salt ¼ teaspoon black pepper 1 cup organic fennel, very thinly sliced 2 teaspoons tarragon minced 1 teaspoon organic lemon juice Directions 1.In a saucepot, bring stock to a boil. Add wheat berries and 1 teaspoon salt; cover, reduce heat to low, and then simmer until wheat berries are tender (about 30 minutes). When cooked, drain off any remaining liquid and set aside. 2.In a sauté pan, heat olive oil over medium high heat. Add the shallots and cook for 2 minutes. Add garlic, mushrooms, and black pepper. Reduce heat to low, stirring frequently until mushrooms are soft. Stir in cooked wheat berries to combine flavors and remove from heat. 3.In bowl, mix shaved fennel, tarragon and lemon juice. Divide wheat berry mixture into three serving bowls. Pour fennel mixture evenly atop each bowl and serve. (Salad can be made up to a day in advance.) Nutrition Facts Serving Size: 1 cup (332g), Calories 169, Calories from Fat 123, Total Fat 13.6g, Saturated Fat 1.9g, Cholesterol 0mg, Sodium 273mg, Total Carbohydrate 9.1g, Dietary Fiber 2.4g, Sugars 3.9g, Protein 2.7g, Vitamin A 1%, Vitamin C 25%, Calcium 2%, Iron 6% Makes 3 servings. Cooking time: 45 minutes (active), 45 minutes (total) Recipe courtesy of Kashi

What I Am Eating - Day Twelve

Menu: Coffee, black w/sweet-n-low 3 egg beaters 2 slices of wheat toast Amy's Tamale Verde Cheese Water Banana / Cranberry Muffin Progresso Light Vegetable & Noodle Soup Orowheat Sandwich Thin Kashi TLC Fruit & Grain - Pumpkin Pie Weight Watchers by Whitman's Pecan crowns Weight Watchers Mint Round Ice Cream Exercise: None Countdown to Goal = 17 Days

Cheddar, Apple and Walnut Salad

Cheese, fruit and nuts are a classic trio. Here they team up — along with bacon — for a superb main course salad. Ingredients 1 spray(s) olive oil cooking spray 4 slice(s) uncooked turkey bacon 2 slice(s) mixed-grain bread, cut into 1/2-inch cubes 1/3 cup(s) chopped walnuts, coarsely chopped 9 oz spinach, baby leaves 2 large head(s) endive, Belgian, sliced crosswise 1/2-inch thick (about 3 cups) 4 oz low-fat cheddar or colby cheese, cut into thin wedges 1 large apple(s), McIntosh, cut into thin wedges 6 Tbsp low-fat vinaigrette, balsamic-variety Instructions Coat a large nonstick skillet with cooking spray; heat over medium-high heat. Add bacon and cook as package directs until crisp, about 4 minutes; remove bacon to a paper towel. Let bacon drain briefly then crumble into bite-size pieces; transfer to a large bowl. Add bread cubes to same skillet. Cook over medium heat, tossing often, until slightly golden and crisp, about 3 minutes; remove to a plate and set aside. Add walnuts to skillet; cook, tossing often until lightly toasted, about 2 minutes. Transfer walnuts to bowl with bacon. Add spinach, endive, cheese, apple and dressing to bowl; toss to mix and coat. Put about 4 cups of salad mixture on each of 4 plates. Sprinkle each serving with about 3 tablespoons of homemade croutons. Notes We opted for walnuts and McIntosh apples but feel free to use almonds and any type of apple you prefer. The turkey bacon lends a delicious smoky flavor to this meal but if you want to make this salad vegetarian, use meatless bacon instead (could affect POINTS values). POINTS® Value: 6 Servings: 4 Preparation Time: 15 min Cooking Time: 9 min Level of Difficulty: Easy Recipe courtesy of Weight Watchers

What’s keeping you from exercising?

Most of us know that we should be getting more exercise. But, busy schedules and other roadblocks can come between us and our dreams of getting — and staying — fit. If you’d like to be more active, start by talking with your doctor to find out how much and what types of activity are right for you. Then, check out these common exercise barriers and some solutions that can help you get started and keep going. Too risky. Exercise is safe for most — including older adults and many people with chronic conditions — with the right precautions. If you’re concerned about your health, talk with your doctor first. Often, the key is to start slowly and gradually. For instance, try 10-minute intervals when you get started. Then, increase intensity. At first, choose moderate-intensity activities such as walking, water aerobics or biking at an easy speed. Consider exercising with a friend or family member for safety and companionship. No time. It’s a busy world. But, don’t let that stop you from squeezing in some exercise. Consider these tips to create more time for physical activity: Get up a half an hour earlier. Think of it as only 30 short minutes that can make a big difference. Use part of your lunch break to take a brisk walk. Trade out some tube time in the evening for exercise. When you watch TV, try some stretches or sit-ups during the commercials. Too tired. After a long day, exercise may be the last thing on your mind. However, it may be just what you need to boost your energy level and improve your mood. You might try taking the dog for a run, or renting an exercise video. Need a little extra motivation? Consider training for a charity event. Think of it as giving back to others while doing something great for yourself. But, no matter how you exercise, try not to do it too close to your bedtime — it may disrupt your sleep. Too boring. Even your favorite activities can become tedious after a while. Tired of your exercise playlist? Spice up your workout with some new music, or try listening to an audiobook for a change of pace. Consider going to the gym with a friend and using your treadmill time to chat it up. If you just can’t face the same old workout, one option is jogging around your neighborhood. Or, consider kicking the soccer ball around with the kids. Too expensive. Home exercise gear or a gym membership can be expensive. But, fitness is affordable. For instance, you might try putting on a pair of sturdy sneakers and walking around the park or through the mall. For safety’s sake, be aware of your surroundings and wear bright or reflective clothing when out at night. Article courtesy of Healthy Mind / Healthy Body

What I Am Eating - Day Eleven

Menu: 2 slices of wheat toast 3 egg beaters black coffee w/sweet-n-low Kashi Garden Vegetable Pasta Sugar Free Raspberry Jell-O Yoplait delights parfait lemon torte water Near East Couscous; Roasted Garlic & Olive Oil Boca Original Chik'n Meatless Patty Orowheat Sandwich Thin, multi-grain Weight Watchers Mint Ice Cream Round Exercise: None Countdown to Goal = 18 Days

Defeating the Midnight Munchies

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

Lentil Chili

Ingredients: 2 Tbs. olive oil or clarified butter 4 clove garlic, minced 1 onion\cooked, chopped 1 cup dried lentils 1 cup dry bulgur wheat 3 cup chicken broth 2 cup canned tomatoes, drained and chopped 2 Tbs. chili powder 1 Tbs. cumin 1/4 tsp. black pepper 1/8 tsp. salt Cooking Directions: Heat oil in a stockpot over medium-high heat. Add garlic and onions; sauté for 5-7 minutes, or until tender. Add lentils and bulgur wheat. Stir in remaining ingredients and bring to a boil. Reduce heat and simmer for 30-35 minutes, or until lentils are tender. Per Serving: calories 308, fat 7.7g, calories from fat 23%, protein 19.1g, cholesterol 1.3mg, dietary fiber 16.2g Servings: 6 Preparation Time: 10 min. Cooking Time: 35 min. Recipe courtesy of Nubella

What I Am Eating - Day Ten

Menu: Black coffee w/sweet-n-low Kashi GOLEAN Blueberry waffles (2) Amy's Cheddar Cheese Burrito Green Giant Healthy Weight Veggies Weight Watchers Mint Round Ice Cream Water Yoplait Parfait Delights - Lemon Torte Iceburg lettuce salad with feta cheese crumbles Progresso Light Vegetable and Noodle Soup Arizona Diet Pomegranate Tea Orville Redenbachers Smart Pop Kettle Corn Kashi Fruit & Grain Bar - Pumpkin Kashi GOLEAN Blueberry Waffles (2) Hot tea Exercise: None Countdown to Goal = 19 Days

Black Bean Dip

This crowd-pleasing dip is a snap to make. Add some diced jalapeno peppers or hot sauce if you want it extra spicy. Ingredients 15 oz canned black beans, rinsed and drained 1 cup(s) cilantro, fresh, leaves, loosely packed, plus extra for garnish 1/2 cup(s) salsa 1/2 cup(s) plain fat-free yogurt 1 tsp ground cumin 1/4 tsp table salt Instructions Put all ingredients in a food processor or blender; blend until desired consistency—either chunky or smooth. Spoon dip into a serving bowl and garnish with cilantro. Yields about 1/4 cup of dip per serving.

Notes This dip will stay fresh for up to one day in the refrigerator. Double the recipe if you’re expecting a large crowd. POINTS® Value: 1 Servings: 8 Preparation Time: 5 min Cooking Time: 0 min Level of Difficulty: Easy Works with Simply Filling Recipe courtesy of Weight Watchers

Running 101

Always wanted to try running? Go for it: It's a great way to boost your workout when you've reached a rut, and it's fun! Tawni never thought she could run a marathon. In fact she never thought she could run a single stride. "It never occurred to me," she recalls. "I thought I was too fat." Tawni, a 33-year-old San Franciscan, tried one fad diet after another. But it wasn't until 10 years ago that she began to add consistent exercise to her regimen. "Before that I was sitting on my butt," she confesses. "Domino's Pizza was on my speed dial. That's not a good sign." She started on the road to fitness the way most women do: by walking. But after about a year, she started thinking she needed something more. One day she heard some friends talking about running on the treadmill at 4 miles an hour. "That was about how fast I was walking," Tawni says. "It had never occurred to me to run. I remember a light bulb turning on in my head." She decided to pick up the pace, and immediately felt the difference. That was three years and two marathons ago. Tawni has transformed her life, and her figure, through running. And she's not alone: Participation in running events — from the 5K race (3.1 miles) to the marathon (26.2 miles) — has grown steadily over the years. Many declare we are in the midst of a second running boom, and, unlike the original boom in the 1970s, this one isn't fueled by middle-age men emulating Olympians, but by middle-age women inspired by their new health. Instead of running for competition or medals, today's runner is more likely to run for health, weight maintenance, self-confidence and fun. They've discovered what researchers have confirmed: Running is one of the best ways to burn calories and strengthen your cardiovascular system. It can also help lower the risk of many diseases, including breast cancer, stroke, and high blood pressure. And it can help boost levels of self-esteem and reduce stress. Of course, if you're a walker, these statistics are no reason to abandon walking, especially since the above benefits apply to you as well. But running can give you an exercise intensity boost. Ready, set, go Get an OK from your doctor before you begin. You'll need precious few things: •Comfortable, light shorts •A T-shirt •A supportive bra •Good shoes. You don't have to buy the most expensive pair in the store, but plan to invest in supportive, stable shoes that can carry you for a mile or more. Shop at a specialty store, or at least where the salespeople are knowledgeable and can help you find the right pair Shoes laced? Before you give running a try, work up to a point when you can walk briskly for 30 minutes nonstop. The idea here is to gradually progress from walking/running to running. Don't worry about speed: Running is not sprinting. It is not done at a breathless, my-heart-is-going-to-explode-at-any-minute pace. But it is more demanding, especially at first, than many other forms of aerobic activity. Just try to maintain a conversational pace (meaning that you can carry on a conversation while you run). Be conscious of proper running form: •Look ahead as you run, not at the ground (this will help you maintain good posture) •Keep your upper body upright. Don't slouch •Bend your arms at a 90-degree angle. Your arm swing should extend from about the hip up to the middle of the chest. This will help keep you from getting too much side-to-side motion in your stride, a common problem among beginning female runners Run together One of the best ways to ensure the success of your running regimen is to run with someone else. Safety lies in numbers, plus, a running buddy can provide motivation and inspiration. Remember: It's not just about losing weight, it's about gaining insight. It's not only about building a stronger heart, it also builds a stronger character. Particularly at first, running takes discipline and patience. But once you hit your stride, you won't look back. Article courtesy of Weight Watchers

What I Am Eating - Day Nine

Menu: Black coffee w/sweet-n-low 3 Egg Beaters 2 slices of wheat toast Kashi Tuscan Veggie Bake Sugar Free Raspberry Jell-O Yoplait Delights Parfait Lemon Torte Water Iceburg lettuce w/feta cheese 2 slices of Tombstone cheese pizza Water Weight Watchers Candy Bar Ice Cream Kashi TLC Fruit & Grain Bar - Pumpkin Pie Yoplait Delights Parfait Lemon Torte Exercise: None Countdown to Goal = 20 Days

Baked Winter Squash, Raisin and Pine Nut Lasagna

This hearty, fall-inspired meal is a wonderful change of pace from lasagna with red sauce. Ingredients 1/4 cup(s) all-purpose flour 2 1/2 cup(s) fat-free evaporated milk 2 medium garlic clove(s), minced 1/3 cup(s) grated Parmesan cheese 1/8 tsp table salt, or to taste 1/8 tsp black pepper, or to taste 10 oz dry lasagna noodles, cooked al dente (about 12 noodles) 10 oz cooked winter squash, thawed if frozen 1 cup(s) part-skim mozzarella cheese, shredded 3/4 cup(s) golden raisins 2 Tbsp pine nuts, chopped Instructions Preheat oven to 350°F. Place flour in a small saucepan and very gradually whisk in milk and garlic. Warm over low heat, stirring constantly, until sauce simmers and is thickened, about 3 minutes. Remove from heat and stir in Parmesan cheese, salt and pepper. Spread 1/4 cup of cheese sauce over bottom of a 9 X 13-inch glass or metal pan and cover with 3 lasagna noodles; top with 1/3 of squash and 1/2 cup of cheese sauce. Sprinkle with 1/2 cup of mozzarella cheese and 1/4 cup of raisins. Cover with 3 more lasagna noodles and spread with 1/3 of remaining squash and 1/2 cup of cheese sauce; sprinkle with 1/4 cup of raisins. Cover with 3 more lasagna noodles and top with remaining squash and raisins; cover with last 3 lasagna noodles, pressing sheets firmly down. Top with remaining cheese sauce; sprinkle with pine nuts and remaining mozzarella cheese Bake until lasagna bubbles around edges and is browned on top, about 30 minutes. Slice into 8 pieces and serve. Notes You can add color and flavor to this lasagna recipe by using a medley of dried fruit. Use 1/4 cup of dried cranberries, 1/4 cup of dried cherries or blueberries, and 1/4 cup of golden raisins instead of 3/4 cup total of raisins. POINTS® Value: 6 Servings: 8 Preparation Time: 30 min Cooking Time: 33 min Level of Difficulty: Moderate Recipe courtesy of Weight Watchers

When Night Falls...

Even the best of daytime intentions can be derailed come nighttime. Arm yourself with our strategies for outsmarting after-dark temptations. You start the day with good intentions: oatmeal for breakfast, a grilled chicken salad for lunch, and plenty of fresh fruit for snacks. You even eat a healthy dinner. Then darkness falls, and all good intentions fade. One trip to the freezer for a scoop of ice cream becomes two, followed by a few handfuls of chips and then some sugary cereal straight from the box. What’s going on here? While sticking to any healthy eating plan takes work, many people report that they most often get tripped up in the evening hours, when they finish work or other daytime duties and loosen their belt. The good news is that eating at night doesn’t necessarily lead to weight gain: Despite the die-hard myth that calories consumed at night are metabolized more slowly than those consumed by day, the truth is that it’s how many calories you consume — not when you consume them — that matters. The real danger of nighttime eating is that it often results from unhealthy meal patterns, not hunger. Here we take a look at some of the reasons why you may head for the kitchen after the sun goes down — and offer simple solutions to keep you on track until morning. “I had a really stressful day at work today so I deserve some junk food” In the middle of a crazy day at the office, you’re too busy to think about how stressed you are. Then at night the stress catches up with you. “At night many women unwind by indulging in the foods they crave,” says Kelly C. Allison, Ph.D., an assistant professor of psychiatry at the University of Pennsylvania School of Medicine. The best plan of attack? Develop a food-free strategy for de-stressing. Find alternative tension tamers Post on your refrigerator a list of 10 non-food stress relievers (like curling up with a good book and taking a hot bath). Before you give in to an urge to splurge, check the list and choose one thing to do. Connect with someone Try calling a friend or relative instead of hitting the fridge. You may find out that you were really hungry not for food but for a chance to rehash your day. Or scroll through the WeightWatchers.com Community until you find a post or blog entry that inspires you, and type a response. You may even find a regular blog buddy you can chat with when p.m. cravings strike. “I have to have something sweet before bed” If you’ve had a sweet treat every night before bed since you were a kid, the habit is hard to break. A good first step, though, is to brush your teeth right after dinner — it’s your mouth (and your brain’s) cue that you’re done eating for the day. Then, replace your evening sweet ritual with one of these: Take a walk Go for a stroll around the neighborhood with your spouse, or make a regular walking date with a pal. Not only will you burn calories instead of consuming them, but you’ll also get farther away from the fridge. Replace sweets with fun Bust out the Scrabble board and challenge your kids to a game. Or find a project that inspires you: Knit a sweater or start a photo album. Making sure your hands are occupied will make you less likely to pick up that fork or spoon, says Tara Gidus, M.S., R.D., a dietitian in private practice in Orlando, Florida. Think ahead to a healthy tomorrow Instead of hitting the kitchen for a late-night snack, hit the kitchen to prep tomorrow’s healthy breakfast and lunch. “I’m so careful about what I eat all day that by nighttime I’m starving” Maybe you’re too good during the daylight hours. If you don’t take in enough calories during the day, your body will remind you at night that it’s still hungry. Incorporate these daily habits, and you’ll be able to resist the after-dinner munchies: Make breakfast a habit Even if you’re not hungry, ditching breakfast will backfire. “Skipping daytime meals is directly linked to overeating at night,” says Gidus. Not a morning person? Start small. On day 1, have just a piece of fruit; then gradually add lean protein (like fat-free yogurt or cheese) and whole grains (granola bars, cereal, or oatmeal) until you’re eating a balanced meal every morning. Schedule snacks Eating at regular intervals ensures that you won’t be famished by nightfall. Aim to have a snack between each meal so you’re never starving when you sit down to eat. Just make sure your snacks pack protein, healthful fats, and carbs for extra staying power (think apples with peanut butter or nuts with yogurt). Limit each snack to 2 or 3 POINTS® values. Treat yourself Work a small splurge into your daily routine, and you’ll be less likely to overdo it at night. Try 1 ounce of dark chocolate or 1⁄2 cup of frozen yogurt in the afternoon. “I pour myself a glass of wine before bed to relax” Sure, that Chardonnay might help you unwind, but the problems with this strategy are twofold: “Alcohol has a significant amount of calories and no nutritional value — plus, it may inhibit your ability to regulate your food intake,” says Marisa Moore, R.D., an Atlanta-based spokesperson for the American Dietetic Association. In other words, wine packs empty calories and may make the pint of cookie dough in the freezer seem more appealing. Try to imbibe wisely: Switch glasses Today’s wine glasses are supersize, meaning you might be pouring yourself more calories than you realize. Although a serving is considered 5 ounces, glasses can hold anywhere from 8 to 14 ounces. Use a champagne glass instead; it holds only 6 to 7 ounces. Plus, since it’s taller, it tricks you into thinking you’re drinking more than you are. Stop at one glass The easiest way to do this is to switch from white to red. A full-bodied Shiraz is much harder to drink quickly than a light Pinot Grigio. More than munchies? Nighttime eating sometimes indicates a more serious problem: night eating syndrome (NES). If any of these symptoms apply to you, see your primary-care physician. •You don’t eat enough in the morning. •You consume at least half of your daily calories after dinner. •You wake up at night to eat. NES can be treated with therapy or antidepressants; in a recent study, sertraline, a selective serotonin reuptake inhibitor (SSRI), reduced nighttime eating by 81 percent. Salty or sweet? Take your pick. If you just have to have a late-night bite, consider the following. Salty: 3 cups air-popped popcorn with 2 Tbsp Parmesan (POINTS value of 2) 1 small whole-wheat pita with 1/4 cup hummus (POINTS value of 3) 10 baby carrots with 1/2 cup fat-free bean dip (POINTS value of 1) 2 pretzel rods with 1 tsp. honey mustard (POINTS value of 2) 1 cup jicama with 2 Tbsp fat-free ranch dressing (POINTS value of 1) Sweet: 1 small banana dipped in 1 Tbsp chocolate syrup (POINTS value of 2) 3 vanilla wafers (POINTS value of 2) 1 cup sugar-free, fat-free pudding (POINTS value of 3) 11/2 cup strawberries with 1/2 cup plain fat-free yogurt (POINTS value of 2) 10 jelly beans (POINTS value of 2) Article courtesy of Weight Watchers

What I Am Eating - Day Eight

Menu: 3 egg whites orowheat sandwich thin black coffee w/sweet-n-low Amy's Spinach Pizza Weight Watchers Candy Bar Ice Cream 10 Saltine Crackers Progresso Light Vegetable and Noodle Soup Water Exercise: None Countdown to Goal = 21 Days

The Top 6 Weight-Loss Lies

Are you being honest with yourself about weight loss? What lies are you telling yourself as you travel the path of weight loss? Maybe more than you realize. It's time to get honest, because those untruths may stand in the way of you reaching your goals. "People may set unrealistic goals or deprive themselves in extreme ways that are very difficult to maintain," says Bethany Teachman, PhD, assistant professor of psychology at the University of Virginia. "It's no wonder so many people lose weight initially but then have difficulty keeping the weight off." Here we address the most common myths that undermine a healthy approach to weight loss — and offer tips to overcome them to achieve success. 1. I need to go on a "diet" "The whole concept of a 'diet' sets us up to think we will be 'on a diet' then 'off a diet,'" says Teachman. Instead, think of your weight-loss plan as a lifestyle commitment to healthy eating and exercise, for the long haul. 2. I'll get back on track on Monday/after the holidays/when the sun comes out There's no day like today. If you slip, just pick up where you left off. Persistence works wonders. 3. All my problems will be solved when I lose weight Dropping pounds may leave you feeling healthier and happier, but it won't make you more lovable or turn you into a runway model. Be clear about why you want to lose weight, and set realistic goals. "It's far more motivating to strive toward being fit and energetic than it is to strive toward being a size 2," Teachman says. 4. Heavy people don't deserve to eat Do you forgo the office pizza because you're afraid people will think you shouldn't be eating? Seeing yourself through others' eyes in a harsh, critical way "is a surefire way to blow a weight-loss plan," says psychologist Debra Mandel, PhD, author of Healing the Sensitive Heart (Airleaf Publishing, 2005). Instead, she suggests, it's more effective to focus on developing a more loving relationship with your body. A study published in the Journal of Behavioral Medicine (Winter 1998) found that those who started out accepting their bodies were more than twice as likely to lose weight than those who felt dissatisfied or ashamed. 5. I shouldn't wear a bathing suit (shorts, a tank top) until I've lost all the weight People of all different sizes and shapes enjoy sexy clothes. "When you love yourself, you start enjoying life," says Mandel. Break big goals into smaller ones, and reward yourself along the way. Rather than saying, "I need to lose 25 pounds," say, "I'll buy a new swimsuit, one size smaller." 6. The less I eat, the faster I'll lose Wrong. "The less we eat, the slower our metabolism gets, and the slower we lose the weight," says Mandel. "Deprivation also makes us unhappy and actually causes us to overeat and overindulge." Increasing your caloric restriction in reasonable amounts can increase weight loss, but cutting back to an unrealistic intake will likely backfire. A slow and steady approach — including treating yourself to your favorite foods, in moderation — is your best bet for building a healthy relationship with food and reaching your long-term goals. So stop telling yourself lies that sabotage your efforts. Instead, start living your life with a weight-loss plan that works for you. You'll feel better about yourself, your confidence will grow, and you'll keep the weight off. Article courtesy of Weight Watchers

Artichoke and Red Pepper Frittata

This frittata is simple but satisfying. Using prepared vegetables makes it a snap! Ingredients 1 spray(s) cooking spray, or enough to coat skillet 1 medium onion(s), peeled and chopped 1 medium potato(es), red, cooked, peeled and sliced 1/4-inch thick 6 oz canned artichoke hearts, without oil, about 1 cup, coarsely chopped 1 cup(s) roasted red peppers, about 8 pieces, coarsely chopped 1/2 tsp dried oregano 1/2 tsp table salt 1/2 tsp black pepper 6 large egg white(s) 2 large egg(s) 1/2 tsp red pepper flakes, crushed 1/2 cup(s) hard cheese, Asiago, grated Instructions Heat a 10-inch nonstick, ovenproof skillet coated with cooking spray over medium heat. Add onion and sauté. Add potatoes, artichokes and peppers. Sauté 2 minutes, stirring occasionally. In a bowl, beat together red pepper flakes, oregano, salt, pepper, egg whites and eggs. Pour over vegetable mixture. Cook over medium heat until eggs begin to set, about 5 minutes. Gently lift egg mixture to let uncooked egg portion run to bottom of skillet. When almost set, sprinkle with cheese. Place skillet under broiler 3 to 4 inches from heat until cheese melts, 1 minute. Cut into 4 wedges. POINTS® Value: 4 Servings: 4 Preparation Time: 20 min Cooking Time: 16 min Level of Difficulty: Moderate Article courtesy of Weight Watchers

What I Am Eating - Day Seven

Menu: 2 Slices of Wheat bread, toasted Yoplait Delights Parfait - Caramel Kashi TLC Fruit & Grain Bar - Pumpkin Pie Coffee, black w/sweet-n-low 2 Taco Bell Fresco Style Bean Burrito's Water Coffee, Black w/sweet-n-low (8) Little Debbie Mini Powdered Donuts Exercise: None Countdown to Goal = 22 Days

Egg Salad

Forever a classic, our egg salad is light and delicious. Made with low-fat mayo, Dijon mustard and chives, it’s perfect as a sandwich filling or served over greens. Ingredients 4 large egg(s) 2 large egg white(s), you’ll have to boil these as whole eggs and discard the yolks 2 Tbsp chives, fresh, chopped 2 Tbsp reduced-calorie mayonnaise 1/2 tsp Dijon mustard 1/2 tsp table salt 1/4 tsp black pepper, freshly ground Instructions Place eggs in a medium saucepan and pour in enough water to cover them; set pan over high heat and bring to a boil. Reduce heat to medium-low and simmer for about 10 minutes; drain and place eggs in an ice-water bath. When eggs are cool enough to handle, remove shells. Discard yolks from two of the eggs. Chop remaining whole eggs and whites into bite-size pieces. Transfer eggs to a medium bowl. Add chives, mayonnaise, mustard, salt and pepper; mix until blended. Yields about 1/2 cup per serving. Notes Stir in 1/2 teaspoon of ground paprika for added flavor and color. POINTS® Value: 3 Servings: 4 Preparation Time: 10 min Cooking Time: 10 min Level of Difficulty: Easy Works with Simply Filling Recipe courtesy of Weight Watchers

15-Minute Fitness

Can't find time to exercise? We've got three busy-woman workouts that you can squeeze in any time, any place. Ask any woman why she doesn't work out, and chances are she'll respond: "I don't have time!" Indeed, juggling a career, kids and a to-do list as long as the phone book can make fitness hard to fit in. But before you throw in the towel, you may want to rethink your attitude, says Kelli Calabrese, MS, CSCS, an exercise physiologist and former spokesperson for the American Council on Exercise. "Many women have an 'all or nothing' mentality — they assume they have to exercise for at least an hour, or why bother? But contrary to popular belief, shorter workouts can have big benefits, and they're much more feasible if you're super busy." Calabrese suggests squeezing in one to two 15-minute workouts (see below) daily, on your lunch break or before dinner, for example. They'll help you slim down, and even better, will open up your packed schedule: "Exercising increases your energy, so you accomplish more in less time. Plus, it improves the quality of your sleep, so you may not need to sleep as long," explains Calabrese. "And that leaves more time for fitness." If you've been sedentary, talk to your doctor before you start an exercise plan. Before beginning a workout, warm up for several minutes with an easy jog in place. A good guidepost for your exercise is not to go above an intensity that you would rate as "somewhat hard." Read on for three 15-minute workouts that you can do any time, any place: Workout 1: Speed toning For 5 minutes: Get your heartrate up by walking briskly or jogging up and down a flight of stairs. As you raise your fitness level, you can increase your speed on each flight up. Continue to descend each flight at a moderate pace. For a great cardio workout (when you're physically up to it), do this for 15 minutes instead of 5. For 10 minutes: Legs: Sit toward the back of your chair. Lift one leg, extending your foot straight out, and hold for two seconds. Lower your foot down just short of hitting the floor and bring it back up again. Repeat 15 times on each leg. Butt: Stand up tall and hold the back of your chair. Extend your right leg back and away from your chair as far as you're comfortable without having to bend your torso forward, and squeeze your butt for two seconds. Do the same with your left leg, lifting each leg 10-15 times. Arms: While seated in a rolling chair, place both hands on your desk in front of you, about shoulder-width apart. Grip the desk, placing your thumb on the bottom and your fingers on the top. Slowly push yourself away from your desk and lower your head until it is between your arms. Then pull yourself all the way in while raising your head and back until your stomach touches the desk. Repeat 15 times. Workout 2: Fast footwork Head outside or to an open hallway and begin walking. Accelerate your speed for one to two minutes until you reach your maximum speed. Then, slow your pace for a minute or two until you feel recovered. Repeat four times. If you feel you're able, gradually switch speed-walking for intervals of jogging or running. Be sure you're wearing supportive shoes, made for running or walking. Continue for 15 minutes. Workout 3: Quick cardio Grab your jump rope (even if you don't have one, pretend, and you'll still get a great workout). Jump as quickly as you are able on the balls of your feet for one minute. Then, jump side-to-side for two minutes. For the fourth minute, jump up and back. For the fifth minute, hop on your right foot twice, and then your left foot twice, alternating back and forth. Repeat this entire series two more times (for a total of 15 minutes). Article courtesy of Weight Watchers

What I Am Eating - Day Six

Menu: Vans Whole Wheat Waffles - Low Fat (2) Coffee, black w/sweet-n-low 2 cups popcorn Wendy's Ceasar Side Salad Wendy's Sour Cream & Chive Baked Potato Kashi TLC Dark Chocolate Coconut Fruit & Nut bar Hot tea Broccoli Cheese Enchilada / Beans / Rice Dinner Roll Herring Tea 1 Slice Carrot Cake Exercise: None Countdown to Goal = 23 Days

Improve your family's diet

It's no secret that eating more of certain foods - and less of others - can help keep you healthy. But, if changing your family's meals seems like a giant leap, these small steps may bring better eating a little closer to home. In the morning - Always eat breakfast. You'll be less likely to overeat later. Try oatmeal or whole-wheat pancakes or waffles. Whole grains provide fiber, vitamins and minerals. Take a bag of cut-up fruit to work or school for a mid-morning snack. This may keep you from munching on a less healthful snack. Lunchtime - In a restaurant, order your food steamed, grilled or broiled instead of fried. Fat from fried foods can lead to high cholesterol. Have a salad for your main dish. Use low-fat or nonfat dressing to keep calories down. Or, try salsa as a nonfat topping. Try lemon juice or herbs instead of salt to season foods. Too much salt is linked to higher blood pressure. Dinner - Add extra veggies to soups, sauces and casseroles. They're nutrient-packed and may reduce cancer risk. Use whole-wheat noodles or brown rice. Grill vegetable kabobs. Include tomatoes, mushrooms and peppers. Anytime - Keep a bowl of cut-up vegetables in your refrigerator for snacking. Have a fruit smoothie made with frozen fruit, low-fat yogurt and juice. Source: Helathy Mind / Healthy Body

Is anger taking a toll on your heart?

"Honey, calm down. You're going to give yourself a heart attack." There may be some truth to this warning, according to a recent study in the Journal of the American College of Cardiology. An Angry Heart Scientists reviewed more than 40 studies. They found that people who often felt angry had a 20% higher risk of getting heart disease than people who didn't often feel this way. Hostility also was linked to recurring heart disease in people who already had heart problems. These feelings seemed to be more harmful to men than women, the study found. Exacty why anger affects the heart isn't known. However, research suggest that hostility may be more common in people with other unhealthful behaviors, such as smoking, poor diet and sleep habits, and not getting enough exercise. Anger also may worsen inflammation or raise stress hormones, which increases the risk of heart disease. Manage Your Anger Anger is a normal human emotion. But, there are healthful ways to express and cope with these feelings. If anger is getting out of control, try these tips from the American Psychological Association: Breath deelpy: focus on breathing for a few moments may help ease intense feelings Exercise: This may help you feel calmer. Walking, for example, is a great way to manage anger. Plus it fits into everyone's budget. Reframe your thinking: When you're angry, thoughts can become exaggerated. You may say, "This is awful. Everything's ruined." Instead, say to yourself, "This may be very frustrating, but getting angry isn't going to solve anything." Use humor: Try to find a funny side to situations that make you angry. Give people a break: Everyone makes mistakes. Knowing this can help you forgive others. Remember to forgive yourself too. If you feel angry often, or if you see tha tyour emotions are straining relationships, consider getting help. Source: Healthy Mind / Healthy Body

Double Chocolate Peanut Butter Parfait

Ingredients: 1 Vitalicious Double Chocolate Dream VitaTop; room temperature 1 tsp. Better ’n Peanut Butter 1/2 cup Cool Whip Free 1/4 100 Calorie Pack, Planters Peanut Butter Cookie Crisps; crushed Directions: In a bowl, whip Cool Whip and Better 'n PB until well mixed (use room temp PB for easier mixing). Set aside. Warm VitaTop for ten seconds in the microwave and break up into small pieces. In a martini glass or parfait cup, layer ingredients like this: 1/2 VitaTop pieces, 1⁄2 Cool Whip mixture, 1/2 VitaTop pieces, 1⁄2 Cool Whip mixture. Cover; chill at least 1 hour. Crumble cookie crisps over parfait before serving. Serves 1. Entire recipe: 202 calories, 2.5g fat, 310mg sodium, 42g carbs, 6g fiber, 18g sugars, 4g protein = 3 Points)

Source: Hungry Girl

What I Am Eating - Day Five

Menu: Egg Beatures (2) Slices of Wheat Bread; toasted Black coffee w/sweet-n-low water Kashi Garden Vegetable Pasta Yoplait Delights Parfait; caramel Sugar Free Raspberry Jell-O Boca Savory Mushroom Mozzarella Veggie Patty on a Orowheat Sandwich Thin Baby Carrots w/Fat Free Ranch Dip Weight Watchers Candy Bar Ice Cream Progresso Light Vegetable & Noodle Soup Vans Whole Wheat Low Fat Waffles Kashi TLC Dark Chocolate Coconut Fruit & Grain bar Exercise: None Countdown to Goal = 24 Days

It's October 1st!

And do you know what that means exactly? It's World Vegetarian Day! Yes, October 1st is one big day for veggie-eaters everywhere, so give one a pat on the back and make lunch for that lucky vegetarian. In celebration of World Vegetarian Day, here's a recipe to try. And being that I've recently took the plunge myself and took on a vegitarian lifestyle, I'm going to give this recipe a try myself. I will let you know how it turns out Grill Veggie Wraps; courtesy of Hungry Girl Vegetarians, we know it's tough being the only one at the cookout eating a Gardenburger. This one's for you. Make those carnivores jealous! Ingredients: 2 La Tortilla Factory Smart & Delicious Low Carb High Fiber Large Tortillas Two 1/2-inch-thick peeled eggplant slices (cut lengthwise) 1 large portabello mushroom cap 1 red bell pepper, halved, seeds removed 1 small zucchini, ends removed, cut lengthwise into 4 slices 3 tbsp. plain fat-free yogurt 1 tbsp. finely chopped fresh basil 1/2 tsp. crushed garlic 2 dashes salt 2 dashes black pepper Directions: Spray grill well with nonstick spray, and bring to medium-high heat. Grill all the veggies for 5 minutes with the grill cover down. Then carefully flip with long barbecue tongs. Grill veggies for about 5 minutes longer with the grill cover down, until slightly soft and blackened. Remove from grill and allow to cool slightly. Meanwhile, in a small dish, combine yogurt, basil, and garlic, and mix well. Set aside. Once veggies are cool enough to handle, cut mushroom cap and pepper halves into slices. Then warm tortillas slightly in the microwave (or carefully and quickly on the grill). Spread half of the yogurt mixture onto each tortilla. Place a slice of eggplant down the center of each tortilla, and place a slice of zucchini on either side. Sprinkle with salt and black pepper. Evenly distribute mushroom and pepper slices between the two tortillas, laying them in the same direction as the other veggie slices. Roll each tortilla up like a burrito. Slice each wrap in half (giving you four halves total), and enjoy! MAKES 2 SERVINGS PER SERVING (two halves): 145 calories, 3.5g fat, 483mg sodium, 31g carbs, 16.5g fiber, 8g sugars, 12g protein -- WEIGHT WATCHER POINTS® value 2