Apple Pie from Janice

Apple Pie- Thank you Janice! It was delicious.

Was 9 POINTS
Now 4 POINTS
Servings 8
Preparation Time 25 min
Cooking Time 50 min
Level of Difficulty Moderate desserts
Part pie, part cobbler, this dish is a must for fall parties and get-togethers.

Ingredients
1 cup(s) all-purpose flour
2 tsp sugar
3 Tbsp reduced-calorie margarine, chilled and cut up
2 Tbsp water, or more if necessary
4 medium apple(s), McIntosh, peeled and thinly sliced
1/4 cup(s) sugar
1 Tbsp cornstarch
1/2 tsp ground cinnamon
1/3 cup(s) uncooked old fashioned oats
5 Tbsp all-purpose flour
2 Tbsp sugar
2 Tbsp reduced-calorie margarine, melted


Preheat oven to 400ºF.

To make the crust, combine 1 cup of flour and 2 teaspoons of sugar in a large bowl or food processor. Add 3 tablespoons of chilled margarine and process (or mix together with your fingers if you do not have a food processor) until mixture resembles coarse meal. Add cold water, one tablespoon at a time, and process or mix until a manageable dough forms. Press dough into the bottom and up the sides of a 9-inch pie plate. Pinch the edges to form a decorative rim; set aside.

To make the filling, combine apples, 1/4 cup of sugar, cornstarch and cinnamon in a large bowl; toss to coat apples. Arrange mixture in prepared piecrust.

To make the topping, combine oats, 5 tablespoons of flour, 2 tablespoons of sugar and melted margarine in a small bowl; sprinkle over apples.
Bake until apples are tender and crumb topping is golden brown, about 45 to 50 minutes. Allow to cool for 30 minutes before slicing into 8 pieces.

Chef's Tips
We Renovated Apple Pie by:
Using reduced-calorie margarine to create a reduced-fat piecrust.
Replacing a second (top) crust with a much lighter crumb topping.Eliminating butter in the filling.

QUOTE OF THE WEEK

TAKE CARE OF YOUR BODY. IT IS IS THE ONLY PLACE WHERE YOU CAN LIVE.

Frapuccino Smoothie

1 envelope WW Chocolate Smoothie
1 glass of milk
2 cups of brewed coffee
2 tbsp of sugar free coffee syrup
2 cups of crushed ice

Blend and enjoy. You can top it with 2 tbsp of free cool whipp.

1 serving=32oz=3 points=2 dairies=18 proteins.

Lemony Vegetable Barley

Lemony Vegetable Barley (thank you Fanny, Frederick, Friday)

main meals
POINTS® Value: 2Servings: 6
Edit
Ingredients

1 cup(s) Quaker Oats Scotch Barley, Regular & Quick Cooking

1/2 cup(s) frozen cut green beans

1 cup(s) shredded carrots

1/2 cup(s) celery, coarsely chopped

1 cup(s) broccoli, chopped fresh

1/2 cup(s) spinach, fresh chopped

1/2 cup(s) onion(s), chopped

1/2 cup(s) green snap beans, cup up fresh green beans

1 small tomato(es), seeded and chopped

1/3 cup(s) yellow pepper(s), chopped

1/3 cup(s) mushroom(s), chopped mushrooms
1 serving(s) DRESSING

1 medium lemon(s), lemon juice
2 Tbsp basil, minced
2 tsp olive oil
1 Tbsp water

1 1/2 tsp celery seed
1/2 tsp garlic salt

1/2 tsp lemon pepper
1/2 tsp ground red pepper
1/4 tsp table salt
InstructionsCook quick barley according to package directions. Drain and cool. Place beans in a saucepan andcover with water, bring to a boil. Reduce hea and simmer, uncovered for 8/10 minutes or until crisp tender Drain and cool.In a large bowl combine thecarrot, celery, broccoli, spinach, onion tomato, yellow pepper, mushrooms, barley and beans. In a small bowl whis the dressing ingredients. Pour over the salad and toss to coat. Cover and regrigerate for at least 4 hous before serving.

Spicy Chicken Tortilla Soup

Spicy Chicken Tortilla Soup
Makes 4 servings (1 ¼ cups soup; 3 tortilla chips)
POINTS® value per serving: 4
◊1 (14 ½ oz) can diced tomatoes with mild green chilis
◊1 (14 oz) can reduced-sodium chicken broth
◊2 cups thawed frozen mixed vegetables (broccoli, cauliflower, carrots, corn, and red pepper)
1 cup water
2 tsp ground cumin
◊1 cup chopped cooked chicken breast
3 Tbsp chopped fresh cilantro
1 Tbsp lime juice
12 baked tortilla chips, crumbled
Combine the tomatoes, broth, vegetables, water, and cumin in a large saucepan and bring to a boil. Reduce the heat, simmer, covered, until the vegetables are tender, 10 minutes.
Stir in the chicken and cook until heated through, 2 minutes. Stir in the cilantro and lime juice. Divide between each of 4 soup bowls. Top each serving with 3 of the tortilla chips and serve at once.
MINI MEATBALL MINESTRA
2.5 points per cup (2 meatballs per cup) makes 19 cups
1 tbsp olive oil
2 slices bacon
1 medium onion, chopped
3 cloves garlic, crushed
2 heads escarole, chopped
salt and freshly ground pepper
nutmeg to taste
1 15oz. can cannellini beans, drained
2 quarts chicken stock (I used 2 large cans of broth)
3 cups water
1 pound 90%lean ground beef
1 egg
1/4 c bread crumbs
splash of milk
1/4 c parmesan cheese, grated
1 tsp fennel seeds
1/2 tsp allspice
fresh parsley
1 c mini penne or ditalini

In soup pot heat olive oil over medium - high heat. Add bacon and cook until crisp, 2-3 minutes.
Add onion and 2 cloves of garlic and saute 4-5 minutes then add escarole and wilt. Season with salt, pepper and nutmeg. Stir in beans, add stock and water and bring to a boil.

While stock comes to a boil, combine meat egg, bread crumbs, milk, cheese, 1 clove of crushed garlic, fennel, allspice, parsley, salt and pepper. Combile and roll into 38 mini meatballs(less than an inch). Add to soup and cook for 2 minutes. Add dry pasta and cook 6 more minutes or until pasta is al dente.

Creamy Cheesy Cauliflower Soup
4 servings at 3.5 points per serving

1 med. onion, chopped
1 tbsp. olive oil
2 1/2 cups chicken or vegetable broth
1/2 c fat free milk, soy milk or almond milk
4 oz. 50% reduced fat cheese
2-3 tbsp fresh dill or 2 tsp of dried dill
In large saucepan over medium heat combine onion and oil. Cook stirring until onion is tender. Add cauliflower and cook stirring for 2 minutes longer.
Add broth and milk, bring to a boil. reduce heat to maintain a gentle simmer. Cover pan and cook for 30 minutes until cauliflower is very tender.
In blender, purree soup in batches. Return mixture to the pan and place over med-low heat. Whisk in cheese and continue stirring just until melted. Whisk in dill and serve!

Taco Soup
1 cup= 3 points makes 18 1 cup servings
1 lb. lean ground beef or turkey
1 large onion, chopped
1 package of Hidden Valley Ranch dressing mix
1 pkg. of taco seasoning
1 15oz. can northern white beans
1 15oz. can kidney beans
1 15 oz can black beans
1 15 oz. can Hominy
1 10oz. can Rotel stewed tomatoes with chili
1 8 oz can tomato sauce 1 48oz can sodium free V-8 juice

Brown meat and onions. Drain. Mix Hidden Valley Ranch dreessing mix and taco seasoning into the meat. Then without draining, add all other ingredients. Simmer for 1 hour.

Lick those bad habits

Lick those bad habits:

Kimberly Garrison:

6 weight-control tips for surviving the holidays

'TIS THE SEASON - the holiday weight-gain season. That's right, next week is the official kickoff, and I'm not talking about football.
I'm talking about Halloween, which typically marks the start of our holiday eating marathon. I bet you already have candy corn or miniature Snickers on your desk. And if you don't, somebody in the office does.

Temptations abound!

For almost five straight months during the winter season, annual holiday traditions help us pack on the pounds. First there's Halloween, followed by Thanksgiving, Christmas, Hanukkah, Kwanzaa, New Year's and, finally, Valentine's Day.

This year, I'm offering a holiday season pre-emptive strike. That's right, get those New Year's resolutions out of the closet right now, along with your skinny jeans, so you can avoid those unwanted gifts of extra pounds!

Here are six tips to help you stay focused and hit the ground running come Jan. 1, 2010.
Lick your old bad eating habits right now.

Don't fool yourself into thinking miniature candy won't hurt.

Bite-size candies may be small in stature, but oh, do they pack a wallop of calories. The average "fun size" Snickers, Heath bar or Butterfinger has about 80 calories. I could put away three fun sizes in about three minutes. That's close to 300 calories, or, to put it another way, about an hour of vigorous walking or 45 minutes of vigorous running.

And, we haven't even sliced the pumpkin pie yet.

Yikes!!!!!

Write it down

Most people hate keeping a food journal because it makes them accountable. No one wants to record their consumption of half a bag of the candy they had intended for the trick-or-treaters, even if nobody else is going to know.
Facing the truth can be the toughest opponent of all.
But if you keep a food journal, I guarantee you will eat healthier, and less. So get a 2-by-3-inch spiral notepad and write down everything you eat. You'll be surprised. You may shed a few pounds, too.

Work it out

In or out of the gym, it doesn't matter. Just do it. Make getting exercise a priority most days of the week, even if you only have 30 minutes.
Be sure to mix it up with strength, cardiovascular, balance and flexibility exercises. The gym, the park, your living room, your bedroom - it's not the location that matters. Fitness is cumulative, and it all adds up.

Small steps - big success

Rome wasn't built in a day, and neither were you. Whether your goal is to put on 5 to 10 pounds of muscle or shed 5 or 50 pounds of fat, take your time. Don't expect to lose 50 pounds in five weeks. With expectations like that,
you'll surely lose the battle and end up frustrated and tired.
What you want to do is take small, manageable steps. Commit to walking daily for 30 minutes or more. Weight-train two to three times a week. Meditate. Do yoga a couple a times a week. And if weight loss is your goal, lose one to two pounds a week.

Embrace the scale

If you don't own a body-weight scale, get one. It doesn't have to be high-tech and expensive. A simple, $25 scale will do just fine.
Every morning when you get up, jump on that scale before you step foot in the shower to see if you are trending upward, staying the same or shedding a few pounds.
While the scale is just one measure of your health, it's a good one. Weighing in daily, you'll see how quickly those fun-size snacks add up.
Also, keep in mind that one day of cheating sets you back about three days. In other words, it will take you about three days of clean eating to get back to where you were.
A three-day weekend of overindulging will set you back about nine days. How do you like them apples?

Celebrate relationships

Instead of putting so much energy into the food, let's make this holiday season more about celebrating our relationships. Let's create environments with family, friends, foods and activities that support a healthy lifestyle.
Offer more vegetables and fruits at the celebratory table. Provide more water and fewer high-calorie sugary drinks; lay low on the alcohol.
Beginning today, try these seven tips on for size. I promise you'll thank me when you put on your New Year's tux or little black party dress.

Black Bean Soup

Spicy Black Bean Soup

POINTS® value – 3
Servings - 8

1 medium onion finely chopped
4 medium garlic cloves minced
3 – 15oz cans of black beans, undrained
1t. ground cumin
14 ½ oz can of chicken broth
10oz can of Rotel tomatoes with chilies (if you don’t like spicy, use regular tomatoes)
11oz can yellow corn (Mash corn with fork first. This helps thicken the soup.)

Coat bottom of stock pot with cooking spray.
Add onion and garlic and cook, stirring frequently until onions are soft but not brown (about 5 mins.)

Place 1 can of beans in blender, add sautéed onion mixture and cumin. Cover and blend on high until smooth, about 30 seconds. Pour mixture into stock pot.

Place second can of beans and broth into blender and puree until smooth, add to stockpot.

Stir third can of beans (do not puree), tomatoes, and corn into stockpot. Bring to a boil, lower heat to medium and simmer for 20 to 25 minutes.

Yields about 1 ½ cups of soup per serving.

Southwestern Quinoa Salad

Southwestern Quinoa Salad
Thank you Dana, Friday morning.
main meals
POINTS® Value: 1Servings: 4
Edit
Ingredients

1 cup(s) quinoa
2 Tbsp cilantro

1 tsp ground coriander

15 oz canned tomatoes
1 tsp McCormick Ground cumin
1/2 cup(s) fresh lemon juice

1 Tbsp raw lemon peel
Instructions

The "In-convenience" Store Truth

I don't know how you judge how good or not you are doing about your weight loss commitment but once I found myself in a "Seven-Eleven" buying the most expensive banana of my life and while I was paying I said to myself "this is going to be a great week at the scale" and it really was. I found this article that I am sure it will help you too if sometimes you have to stop in one of this "convenience stores". Enjoy it.

"The In-convenience Store Truth

Article By: Jody Genessy

Convenience stores aren't necessarily convenient for your weight-loss efforts. But there are ways to work "grab-and-go" pit stops into your healthy lifestyle.
Even if you simply stop at the convenience store to fill up—your car with fuel, not your body with junk food—it's an easy place to end up in a will-power war. It's tough to pass up packaged cupcakes on sale for 69 cents or three-for-a-buck candy bars when you've got the munchies.

And it makes things decidedly inconvenient for your weight-loss efforts.

"Think about walking into a convenience store or a 7-11 as the equivalent of entering into a lion's den," says New York-based clinical psychologist Stacy Malin. "It's a place you wouldn't enter without having a defense ready. You have to be prepared."

Here's why: Convenience stores not only pump an estimated 75 percent of all gasoline in the U.S., but the industry's 140,000-plus stores also make a pretty mint on merchandise. In 2005, the lion dens rang up $151 billion in non-gasoline sales, according to a National Association of Convenience Stores report.

Their top 10 in-store items look like a What's What of unhealthy products: 1. Cigarettes; 2. Non-alcoholic packaged beverages; 3. Foodservice (on-site-produced pizzas, sandwiches, etc.); 4. Beer; 5. Other tobacco; 6. Candy; 7. Salty snacks; 8. General merchandise; 9. Whole milk products; 10. Packaged sweet snacks.

No wonder full-service is so rare. But working "grab-and-go" pit stops into a healthy lifestyle is possible, says Marisa Moore, an American Dietetic Association spokesperson. Go "beyond the end caps" where smartly placed sweets and treats grab your stomach's attention. And be wary of the bargain bins.

"Maybe you're getting a deal financially, but it's not a deal for your waistline," says Moore.
To counter the evil-marketing ploys and register displays—and resist cheesy nachos and ooey-gooey pastries—try these snack-attack strategies:

Healthy choices
Some stores offer fresh veggies and fruit—at least fresh in theory—baked chips, low-fat yogurt and milk, and individual granola bars. Water, diet drinks and low-cal sweeteners for coffee are also staples.

Size it up
"Studies have shown that the more food you have in front of you, the more you'll eat," Moore says. "Start with that smaller bag." Paying attention to portion sizes can save you hundreds of calories. Even small bags of pretzels or chips can contain 2-plus servings, and the bigger "grab bags" can have 4 servings. A 100-calorie snack pack can hit the spot without sabotaging your weight-loss efforts. A distraction such as driving—or watching TV, though hopefully not simultaneously—makes you more likely to pound down too much if you buy bigger items.

Fit it in
"Snacks are definitely useful," Moore says. They help tame the appetite come mealtime, boost energy, and give you something to look forward to. Just choose filling and lower-calorie eats, and check out nutrition labels.

Protein power
Protein keeps you fuller longer, so Moore recommends munching on it. Try string cheese, low-fat beef jerky or nuts that are dry-roasted (unsalted) and not covered in chocolate.

Chill out
Don't gulp down empty calories from sugary sodas, sports drinks or beer. A 44-ounce cola will soak you for nearly 600 calories. "Have a nice cup of ice. Suck on that while you're driving," Moore says. It's quenching, cool, will keep your mouth busy, and can be used as ammunition against the guy who cuts you off.

Mental checklist
Determine if you're hungry, dehydrated or simply trying to fill another emotional need before snatching up something salty or sweet, says Malin, who has a specialty in eating disorders and weight struggles. Then decide what will really satisfy you.

Distract your grumbling stomach
"Use distracting behaviors," Malin says. Reach for a magazine instead of doughnut in line. Take a short walk while your latte is whipped up. Chew on sugarless gum. Or call a friend, she suggests, to keep your mind off food and help you not make bad choices.

Steer clearNeed gas?
Eat before you arrive at the station. You'll be less tempted by the likes of breakfast sandwiches that, Moore says, "can be 700 calories and all fat."
And if you're feeling weak? "Pay at the pump," Moore advises. Especially if your gut's gauge is close to empty. "If you're hungry, avoid going into the store. That way you'll avoid all temptation." Your wallet and waist will be happier.

Tequila and Salt

Tequila and Salt

This should probably be taped
to your bathroom mirror
where one could read it every day.
You may not realize it,
but it's 100% true.

1. There are at least two people in this world
that you would die for.

2.. At least 15 people in this world
love you in some way.

3. The only reason anyone would ever hate you
is because they want to
be just like you.

4. A smile from you can bring happiness to anyone,
even if they don't
like you.

5. Every night,
SOMEONE thinks about you
before they go to sleep.

6. You mean the world to someone.

7. You are special and unique.

8. Someone that you don't even know exists loves you.

9. When you make the biggest mistake ever,
something good comes from it.

10. When you think the world
has turned its back on you
take another look.

11. Always remember the compliments you received.
Forget about the rude remarks.

So............
If you are a loving friend,
send this to let them know you value them.

And always remember.....
when life hands you Lemons,
ask for Tequila and Salt and call me over!

Good friends are like stars........
You don't always see them,
But you know they are always there.

"Whenever God Closes One Door He Always Opens
Another, Even Though
Sometimes It's Hell in the Hallway"

I would rather have one rose and a kind word
from a friend while I'm here
than a whole truck load when I'm gone.

Happiness keeps You Sweet,
Trials keep You Strong,
Sorrows keep You Human,
Failures keeps You Humble,
Success keeps You Glowing.

Diamond Leader 3 years in a row

Today I have received for the 3rd time my "Diamond Leader" award. This is a very special award and we were just a couple of us that got it so it means a lot to me. This is based on your commitment and success so I want to thank you all for being part of my groups. I totally owe this award to you all and my teams.
I want to thank specially my co-workers: Janice, Cathy, Cindy, Jean, Robin, Sherry, Gail and Dawn for all your help, I really appreciate all your hard work and dedication. Please know that part of my award is yours too.

I love you all and thank you again for being part of my teams and members.

Diana

Me first

Me First

Article By: Rachelle Vander Schaaf


Taking time to care for yourself will pay huge dividends.
Ever feel as though all your responsibilities are weighing you down? Caring for kids, helping out aging parents, meeting demands at work — the list goes on. When so many people and activities vie for your time and energy, it's easy to keep pushing your own needs farther down your list of priorities. You chuck your good intentions to exercise more, plan healthier meals or attend the next Weight Watchers Meeting — and the less attention you give yourself, the more the pounds add up.

The solution's easier said than done, but worth the effort: Adopt a "me first" attitude. Selfish? Not at all, say experts: "You'll have a better outlook, more energy and greater stamina when you invest in yourself, and the improvements in how you feel and function will benefit those who rely on you," says Howard Eisenson, MD, director of the Duke University Diet and Fitness Center. Try these self-care strategies and activities:

Accept that spending time on you does not deprive others. "I had one client who actually felt anxious if she took the time to exercise because then she wasn't working," says nutritionist Katherine Tallmadge, MA, RD. "But will taking half an hour or an hour for yourself really hurt someone or something else? No, it won't."

Plan a personal pause. "Take some time to reconnect with who you are and what you value," says Eisenson. "Try yoga or meditation, take a walk or listen to music, pick up an old interest or hobby." Rediscover sewing, playing an instrument, scrapbooking or any other enjoyable activity that helps you unwind — and keeps your hands out of the cookie jar.

Take a cooking class. Don't limit yourself to Low-Fat Cooking 101; go ahead and delve into ethnic cuisine if that's more appealing. "Maybe not every recipe is healthy, but you learn so much, and it inspires you to cook more," says Tallmadge. Preparing your own meals keeps you away from high-fat restaurant fare and allows you to choose healthier ingredients.

Make every step count. If you burn time running errands for others, make sure you burn calories too. Park in the farthest space, take the stairs instead of the elevator, hoof it between stops whenever possible. If you're deskbound, pace back and forth while you're on the phone or meet colleagues for walks instead of lunch or drinks. Hook on a pedometer, and you'll soon see what a difference those seemingly small steps make. "The immediate feedback is satisfying, and you'll purposefully walk more," says Eisenson, who suggests shooting for 10,000 steps a day.

Start a food diary. Take time to note each bite you take, and you'll likely think twice before you gobble up leftovers or mindlessly polish off a bag of chips. "Research shows that journaling can be helpful," says Eisenson. "Many people say that as long as they keep up a food diary, they do well." If it's too much hassle to make notes all day, every day, he suggests doing it for just a day or two each week, or focusing on the most troublesome time of your day — after work, while watching TV or whenever you tend to overeat.

Sign on for a walkathon. "Lots of women band together to train for an endurance event for a charitable organization," says Eisenson. "They find themselves doing something they never thought they could, and they help themselves and others at the same time."

Crock Pot Apples

6 sliced, peeled apples

Splenda, cinnamon, nutmeg to taste

Put 6 sliced, peeled apples in a crock pot with some sprinkled Splenda, cinnamon, and nutmeg and cook on low 6 hours or high for 3 hours.

1 cup = 1 point and 1 serving fruit. It makes the house smell great too! Optional: add Fat-free Cool Whip on top.

Warm Chunky Apple "Pie"(1 cup = 1 POINT.)

10 large apples (such as Granny Smith)

1 cup Splenda sugar substitute

1/2 cup water

2 tablespoons cinnamon (more or less to taste)

Peel and cut apples into chunks and place in a crockpot. In a small mixing bowl mix Splenda, water and cinnamon. Pour over apples. Cook on Low setting for 4-5 hours stirring occasionally. Can serve warm with Fat-Free Cool Whip For baking: put the mixture in a casserole dish with a cover and bake it in the oven at 350 till tender, or put the mixture in a saucepan and cook on a low heat until tender.

Crock Pot Chicken Parmesan

CROCK POT CHICKEN PARMESAN

4 servings, 6 POINTS per serving
2-4 boneless, skinless chicken breast halves

1/2 cup bread crumbs

1/4 cup parmesan cheese

1/2 t Italian Seasoning

1/4 t black pepper

1/4 t Kosher salt

1 T olive oil

1 beaten egg

2-3 slices mozzarella cheese low fat

favorite jarred marinara sauce

Spread the 1 T olive oil into the bottom of your crockpot Whip the egg with a fork in a separate bowl Mix the bread crumbs with the seasonings and the parmesan cheese in another separate dish Dip the chicken in the egg, then into the bread crumbs, coating both sides with crumbs, cheese and seasonings Place the chicken breast pieces in the bottom of the crock pot Layer 2-3 slices of mozzarella cheese on top Cover with entire jar of marinara sauce Close lid and cook on low for 6-7 hours or high for 2-4. If your chicken is frozen, it will take longer.

Fruits and Vegetables by color

The nutrients found in the above fruits and vegetables have a significant impact on our health.
Quercetin, which is found in apples, onions and other citrus fruits, not only prevents LDL cholesterol oxidation, but also helps the body cope with allergens and other lung and breathing problems.
Ellagic acid, which is mainly found in raspberries, strawberries, pomegranates, and walnuts, has been proven in many clinical studies to act as an antioxidant and anticarcinogens in the gastrointestinal tract. This nutrient also has been proven to have an anti-proliferative effect on cancer cells, because it decreases their ATP production.
The best-known of the carotenoids, beta-carotene, is converted into vitamin A upon entering the liver. Although being known for its positive effects on eyesight, it has also been proven to decrease cholesterol levels in the liver.
Clinical studies have proven that lycopene, mainly found in tomatoes, may decrease the risk of prostate cancer, as well as protect against heart disease. Lutein, which is found in blueberries and members of the squash family, is important for healthy eyes. However, it does support your heart too, helping to prevent against coronary artery disease.
Along with the above stated nutrients, there are even more nutrients found in fruits and vegetables that provide a great deal of support to our body. Almost everyone has heard of vitamin C, which keeps our immune system strong; speeds wound healing, and promote strong muscles and joints. This nutrient is scattered throughout the spectrum of fruits, but commonly associated with oranges and other citrus fruits. Potassium, which is the nutrient most Americans are deficient in, does great things for our hearts, and lowers blood pressure.
Another good food component many people don't get enough of if fiber, found in fruits, vegetables, and whole grains.
Flavonoids, which include anthocyanins, flavones, isoflavones, proantocyanidins, quercetin and more, are found almost everywhere. They are responsible for the colors in the skins of fruits and vegetables and help to stop the growth of tumor cells and potent antioxidants. They also can reduce inflammation.
Beta-glucan, found in mushrooms, stabilizes and balances the body's immune system by supporting white blood cells. EGCG is found in tea and has been shown to reduce the risk of colon and breast cancer. It boosts the immune system and encourages T-cell formation, which defends our body against sickness and disease.
Bioflavonoids, which are found in citrus fruits, are considered a companion to vitamin C because they extend the value of it in the body. These nutrients have the capabilities to lower cholesterol levels and support joint collagen in arthritis cases.
The number one excuse for not eating the required five servings of fruits and vegetables each day is they are too expensive. However, as compared to the amount of money spent on prepackaged, processed, and fast foods, most fruits and vegetables (with the exception of those that are not in season) are not all that expensive.
Because frozen fruits and vegetables retain the majority of their nutritional value, they can be an excellent alternative when certain foods are out of season.
Someone who is not able to eat five servings of fruits and vegetables each day can also drink fruit and vegetable drinks in their place. Although this shouldn't become a habit, fruit and vegetable drink mixes can be an excellent substitute when you're rushed or traveling.
The need for fruits and vegetables in our diet is growing rapidly with the type 2 diabetes, heart disease, and high cholesterol, hypertension that result from the "Typical American Diet" of fatty meats, processed sugars, and refined grains.

The nutrients found in the above fruits and vegetables have a significant impact on our health.

Quercetin, which is found in apples, onions and other citrus fruits, not only prevents LDL cholesterol oxidation, but also helps the body cope with allergens and other lung and breathing problems.

Ellagic acid, which is mainly found in raspberries, strawberries, pomegranates, and walnuts, has been proven in many clinical studies to act as an antioxidant and anticarcinogens in the gastrointestinal tract. This nutrient also has been proven to have an anti-proliferative effect on cancer cells, because it decreases their ATP production.

The best-known of the carotenoids, beta-carotene, is converted into vitamin A upon entering the liver. Although being known for its positive effects on eyesight, it has also been proven to decrease cholesterol levels in the liver.

Clinical studies have proven that lycopene, mainly found in tomatoes, may decrease the risk of prostate cancer, as well as protect against heart disease. Lutein, which is found in blueberries and members of the squash family, is important for healthy eyes. However, it does support your heart too, helping to prevent against coronary artery disease.

Along with the above stated nutrients, there are even more nutrients found in fruits and vegetables that provide a great deal of support to our body. Almost everyone has heard of vitamin C, which keeps our immune system strong; speeds wound healing, and promote strong muscles and joints. This nutrient is scattered throughout the spectrum of fruits, but commonly associated with oranges and other citrus fruits. Potassium, which is the nutrient most Americans are deficient in, does great things for our hearts, and lowers blood pressure.
Another good food component many people don't get enough of if fiber, found in fruits, vegetables, and whole grains.

Flavonoids, which include anthocyanins, flavones, isoflavones, proantocyanidins, quercetin and more, are found almost everywhere. They are responsible for the colors in the skins of fruits and vegetables and help to stop the growth of tumor cells and potent antioxidants. They also can reduce inflammation.

Beta-glucan, found in mushrooms, stabilizes and balances the body's immune system by supporting white blood cells. EGCG is found in tea and has been shown to reduce the risk of colon and breast cancer. It boosts the immune system and encourages T-cell formation, which defends our body against sickness and disease.

Bioflavonoids, which are found in citrus fruits, are considered a companion to vitamin C because they extend the value of it in the body. These nutrients have the capabilities to lower cholesterol levels and support joint collagen in arthritis cases.

The number one excuse for not eating the required five servings of fruits and vegetables each day is they are too expensive. However, as compared to the amount of money spent on prepackaged, processed, and fast foods, most fruits and vegetables (with the exception of those that are not in season) are not all that expensive.

Because frozen fruits and vegetables retain the majority of their nutritional value, they can be an excellent alternative when certain foods are out of season.

Someone who is not able to eat five servings of fruits and vegetables each day can also drink fruit and vegetable drinks in their place. Although this shouldn't become a habit, fruit and vegetable drink mixes can be an excellent substitute when you're rushed or traveling.

The need for fruits and vegetables in our diet is growing rapidly with the type 2 diabetes, heart disease, and high cholesterol, hypertension that result from the "Typical American Diet" of fatty meats, processed sugars, and refined grains.

Here are the champions of the walk

Carrot Cake-5 points or 7 with frosting

Carrot Cake, Thank you Margaret from Frederick.

This recipe is from a new magazine from Cook's called Cooks Country. I got an ad for it. Total per serving is 7 points. Traditional carrot cake has 530 calories per serving, 33g of fat, and 8g of saturated fat. This has 280 calories, 11g of fat, and 3 g of saturated fat. Of course, if you don't do the frosting it is 2 points less. It is also less if you don't do the cake!!

Cake:

2 1/2 cups flour

2 tsp baking powder

1 tsp baking soda1 1/2 tsp cinnamon

1/2 tsp nutmeg

1/8 tsp cloves

1/2 tsp salt

2 large eggs

1 4-oz jar carrot baby food (look for brands containing only carrots and waterr)

1 cup packed dark brown sugar (I'll bet you can use 1/2 to 3/4 cup of this. Recipes are always too sweet.)

1/2 cup vegetable oil1 pound carrots, peeled and shredded

Frosting:

1 8-oz package Neufchatel cream cheese, softened1 cup marshmallow cream

1 1/2 tsp vanilla extract

1/4 cup confectioners sugar

Heat oven to 350, grease 13x9 inch pan with cooking spray and line bottom of pan with parchment paper.Whisk dry ingredients together in large bowl. In another bowl beat on medium speed eggs, baby food, and sugar until smooth and creamy 1 to 2 minutes. With mixer still running, slowly add oil and mix until thoroughly incorporated, about 1 minute. With mixer on low add flour mixture in two additions, scraping down sides of bowl until batter is nearly smooth. Fold in carrots.Bake until toothpick inserted in center comes out with few moist crumbs attached, 24 to 28 minutes, rotating pan halfway through baking. Cool in pan 10 minutes then invert onto wire rack. Remove parchment and flip cake right side up to cool completely, about 1 1/2 hours.For frosting mix all but sugar together on medium-high speed, then sift confectioners sugar over mixture and beat on low speed until mixture is smooth, about one minute. Frost cooled cake.Serves 15.

Me First

Ever feel as though all your responsibilities are literally weighing you down? Caring for kids, helping out aging parents, meeting demands at work, and the list goes on. When so many people and activities vie for your time and energy, it's easy to keep pushing your own needs farther down your list of priorities. You chuck your good intentions to exercise more, plan healthier meals or attend the next Weight Watchers Meeting — and the less attention you give yourself, the more the pounds add up.

The solution's easier said than done, but worth the effort:

Adopt a "me first" attitude.

Selfish? Not at all, say experts: "You'll have a better outlook, more energy and greater stamina when you invest in yourself, and the improvements in how you feel and function will benefit those who rely on you," says Howard Eisenson, MD, director of the Duke University Diet and Fitness Center. Try these self-care strategies and activities:
Accept that spending time on you does not deprive others. "I had one client who actually felt anxious if she took the time to exercise because then she wasn't working," says nutritionist Katherine Tallmadge, MA, RD. "But will taking half an hour or an hour for yourself really hurt someone or something else? No, it won't."

Plan a personal pause.

"Take some time to reconnect with who you are and what you value," says Eisenson. "Try yoga or meditation, take a walk or listen to music, pick up an old interest or hobby." Rediscover sewing, playing an instrument, scrapbooking or any other enjoyable activity that helps you unwind — and keeps your hands out of the cookie jar.

Take a cooking class.

Don't limit yourself to Low-Fat Cooking 101; go ahead and delve into ethnic cuisine if that's more appealing. "Maybe not every recipe is healthy, but you learn so much, and it inspires you to cook more," says Tallmadge. Preparing your own meals keeps you away from high-fat restaurant fare and allows you to choose healthier ingredients.

Make every step count.

If you burn time running errands for others, make sure you burn calories too. Park in the farthest space, take the stairs instead of the elevator, hoof it between stops whenever possible. If you're deskbound, pace back and forth while you're on the phone or meet colleagues for walks instead of lunch or drinks. Hook on a pedometer, and you'll soon see what a difference those seemingly small steps make. "The immediate feedback is satisfying, and you'll purposefully walk more," says Eisenson, who suggests shooting for 10,000 steps a day.

Start a food diary.

Take time to note each bite you take, and you'll likely think twice before you gobble up leftovers or mindlessly polish off a bag of chips. "Research shows that journaling can be helpful," says Eisenson. "Many people say that as long as they keep up a food diary, they do well." If it's too much hassle to make notes all day, every day, he suggests doing it for just a day or two each week, or focusing on the most troublesome time of your day — after work, while watching TV or whenever you tend to overeat.

Sign on for a walkathon.

"Lots of women band together to train for an endurance event for a charitable organization," says Eisenson. "They find themselves doing something they never thought they could, and they help themselves and others at the same time."

White Chicken Chili

White Chicken Chili

From the kitchen of MOMXINAZ

Servings | 8 Estimated POINTS® value per serving | 4

Course | Soups



Ingredients
2 T. margarine

1/2 large onion, chopped

1 clove garlic, minced

1-4oz. can diced green chilies

2-14oz. cans fat free chicken broth

2-15oz. cans Great Northern beans

2 boneless/skinless chicken breasts, cooked and shredded

1/2 t. cumin

1 t. garlic powder

1 t. dried basil

2 T. fresh cilantro, chopped

Salt & pepper to taste

1/4 c. fat free sour cream

1 T. flour

Instructions
Saute margarine, onion, garlic and green chilies in Dutch Oven over medium heat until onions are soft and translucent (about 5 minutes). Add remaining ingredients, except sour cream and flour. Bring chili to a boil then reduce heat to low, cover and simmer for one hour. Just prior to serving, combine sour cream and flour in a small mixing bowl. Remove chili pot from heat and slowly stir in sour cream mixture.

Fall and revamping our routine.

Fall is here, Halloween decorations are out there and “candy time” is almost here and we will work on this in the next coming weeks.
Does Your Diet Routine Need Revamping?

Your body clock tells you when you need a sugar fix, or when you're feeling energetic. The trick is to create a weight-loss and fitness routine that suits your lifestyle.

"Some people are full of energy at 4 p.m.," says fitness trainer Christina Cestaro. "Whereas I'm great in the morning but can't do anything after work." Sound familiar? As long as you consume the right foods and still burn calories, it shouldn't matter when you do it. In fact, says Weight Watchers' chief scientist Karen Miller-Kovach, "It makes perfect sense to make some changes to your routine if it's not working. If you keep doing what you're doing, you're going to keep getting what you're getting." So shake your routine up a bit:

Experiment with the time you eat and exercise. Your body won't know the difference.

Do it your way.

Here are some sideways, backwards and upside-down tips for making your routine your own: Spice of Life

"Variety is important," says dietitian Sue Radd.

"Exercising every afternoon at 5 p.m. becomes a chore." So mix it up: Bike Monday morning, walk Tuesday evening. Or try skipping the nightly gym sessions: Classes are less crowded mid-morning. "Doing things in reverse is fun and breaks up the routine.

"Breakfast for Dinner

A hearty breakfast fills you with energy and gets you revved up for the day, so save the fruit, yogurt, cereal or perhaps even eggs for supper. "If you stick to the golden rules—moderate fat and carbohydrates; eat veggies throughout the day—you can jumble them around," explains dietitian Liz Ryan.

Clocking Off

With hard work, manic mornings or packing the kids off to school, nighttime might be your only chance to work up a sweat. Luckily, most cities cater to nocturnal fitness with floodlit tennis courts, 24-hour gyms and evening team sports. But if exercising before bedtime riles you up, give yourself at least a couple of hours to wind down before bed.

Be flexible.

Do your healthy-intentioned eating habits make you snack automatically at 10 a.m., whether or not your stomach is grumbling? Next time, assess if you're really hungry. And when you do decide to eat, try something different. Have strawberries instead of a grapefruit. Or eat steamed fish for lunch instead of dinner. Do it back to front. There's no scientific evidence, says Radd, that you must have certain foods at certain times to lose weight. "Many diets have specific instructions designed for the 'average' person," she says. "But everyone's different!"

This blog is not Weight Watchers, Inc affiliated

This blog is in no way affiliated with Weight Watchers, Inc. It is simply a motivational tool that I offer to active members of my Weight Watchers meetings.

To Eat or not to Eat

Article from Michelle Fowler.

"Am I hungry?" Trying to come up with the answer to this question can really be tough. You think you're hungry, but maybe that's just because the clock says it's lunchtime, or because you're bored or anxious about a work project.

It's important to be able to discern when you are actually in need of some re-fueling, and when you're about to eat "just because." You are the only one who can decide. But making the call as to whether or not you're actually hungry doesn't have to be agonizing or tedious. It just takes a little vigilance.

Listen to your hunger signals

By asking yourself how hungry you feel on a scale of zero to five — zero being famished and five being stuffed — you can really gauge your level of hunger. Aim for feeling satisfied, meaning you shouldn't ever let yourself get too hungry or too full (which normally comes from overeating because you were too hungry when you sat down to a meal).
Whether you're couting POINTS® values or using the Simply Filling technique, the benefits of the Momentum™ plan are maximized by listening to your hunger signals. Still unsure about whether or not you are truly hungry? Try these tips:

1. Wait 30 minutes. If you're still hungry, then you should probably eat. But if going for a walk or reading a magazine helped get rid of your hunger signals, you probably aren't ready for more food just yet.
   


2. Identify environmental cues. Is it the smell of the fast food fries in the mall that made you hungry? If so, that's probably not true hunger.


3. 
   Measure your emotions. Is that hunger — or boredom, stress, anxiety, etc...?


4. 
   Ask: When did I eat last? If it was more than three hours ago, you're probably ready for something to eat again.


5. 
   Take it slow. It takes a while for fullness to register, so don't overdo it before your stomach has a chance to tell your brain it's full.

How much is the cost of losing weight?

Find out what the Weight Watchers Community had to say about the cost of weight loss vs. the cost of not losing weight. Artoc;e from Weight Watchers.com

Are you concerned about the costs of weight loss? It's true that the costs of changing your food shopping habits and starting an exercise habit can add up. But the costs to your health if you don't lose the weight can be much greater. When people adjust to living a healthier lifestyle, they can change their outlook and spending habits and reap the benefits of both.Find out what the Weight Watchers Community had to say about putting their money where their mouth is.

Cut shopping cart costs

Those first few shopping trips after joining Weight Watchers can seem daunting and expensive. Ridding your kitchen of junk food and stocking it with healthy fare might mean higher grocery prices than your regular weekly shopping trip. But if you've already committed yourself to losing weight, why keep tempting foods in your home?

MARTHA3825 says, "I still have to argue with myself, to convince myself that I'm worth the price of fresh fruit and veggies." But, she adds, "My newfound sense of self-confidence and energy makes it all totally worthwhile."

Community users also agree that making meals at home is cheaper than eating out. PERKINSCL started bringing lunch to work. "A whole-grain [loaf of bread] and a package of turkey, for over a week's worth of lunches, costs less than two fast-food meals."

Live a long and healthy life

You know the cliché about eating an apple and staying out of the doctor's office? Well, there's some truth to that. Making wise food choices and losing weight can help improve certain health problems, and even help some people use less medication.

Before Weight Watchers, LESSAME62 says she "would use oxygen on a daily basis in order to walk anywhere. I haven't lost a great deal of weight, but I can walk more before I need to rest, and without oxygen. Whatever the cost, money-wise, is worth it. I'm lighter and feeling great."

LORELI115 says, "Seven prescription medications for various medical ailments before I lost weight were about $70 a month and [additional] doctor visits were approximately $300 a month. I'm more than willing to pay the price for healthier foods!"
Halfway to goal,

MERMADELOVE is feeling better. "I noticed a huge difference. I breathe more easily when I sleep, my back problems have gone way down, I don't get as many migraines as I used to and I can move and dance again. That, to me, is priceless."

REBELGIRL1972 puts it more bluntly: "When my husband complains about the cost of 'healthy' food, my response is, 'It's cheaper than a heart attack,'" she says.

Improve your personal life

SONIYA1976 says her improved health is worth the added cost. "I am paying for a trainer, gym memberships and the slightly higher cost of portion-controlled food — because I just don't trust myself yet — but I spent years spending way too much on fast food, junk food and eating out. When I took a hard look at my finances, the added cost of working out and eating healthy will be nothing compared to the unhealthy way I lived before."

In the Message Boards, the thread on this topic went on for six pages. CATHOLICCOUG summed it up after reading users' responses: "I think it is awesome to stop and think that losing weight does cost us something — money and time — but not losing can cost so much more. As so many people have pointed out, it can cost you self-respect, promotions, money, life experiences and life itself. We can do this! Whatever the cost, we can do it. The payoff in the end will be huge."

Crock Pot Chicken Taco Chili

Crock Pot Chicken Taco Chili

Servings: 10 Points: 4 ww points
1 onion, chopped
1 16-oz can black beans
1 16-oz can kidney beans
1 8-oz can tomato sauce
10 oz package frozen corn kernels
2 14.5-oz cans diced tomatoes w/chilies
1 packet taco seasoning
1 tbsp cumin
1 tbsp chili powder
24 0z. (3) boneless skinless chicken breasts
chili peppers, chopped (optional)
chopped fresh cilantro

Combine beans, onion, chili peppers, corn, tomato sauce, cumin, chili powder and taco seasoning in a slow cooker. Place chicken on top and cover. Cook on low for 10 hours or on high for 6 hours. Half hour before serving, remove chicken and shred. Return chicken to slow cooker and stir in. Top with fresh cilantro. Also try it with low fat cheese and sour cream (extra points).

Red Lobster Biscuits

"RED LOBSTER" BISCUITS

2 cups reduced Fat Bisquick

3/4 cup fat free buttermilk

1 cup fat free cheddar cheese

Mix and drop by the spoon on a pan sprayed with cooking spray.

Bake at 400 for 18 minutes.

Microwave 2 TBSP Fat free margarine and add 1/4 tsp parsley flakes and 1 tsp. garlic powder. Brush over hot biscuits.

Serves 12 @ 2 Points each