CELEBRATIONS MAY 23/29

HERE ARE THE SHINNING STARS OF THIS WEEK!

FREDERICK, SUNDAY
5% GOAL
CATHI
LINDA R.

COLUMBIA CENTER, MONDAY
GOAL WEIGHT
LYNNE
OTHER MILESTONES
RUSSELL 50 LBS

JOHNS HOPKINS-APL
10% GOAL
PEGGY

SANDY SPRING BANK, COLUMBIA
SANDY 5.2

MOUNT AIRY, MONDAY
5% GOAL
LAURA B.
ARLENE
CHRISTINA T.

OTHER MILESTONES
GERRY 22.2
JAMIE 21.6
ANITA W. 20

ELDERSBURG
WEIGHT GOAL
DIANA H.

10% GOAL
CAROL M.
KAREN K.

OTHER MILESTONES
BETTINA 11.2

WELLPOINT
5% GOAL
MELISSA

OPTUM HEALTH
10% GOAL
MANDEE

5% GOAL
LELIA

OTHER MILESTONES
PHIL 20
VICKY 15.4
SUZANNE 15.6
KRISTAL 7.6
KEITH 6.2

MOUNT AIRY, WEDNESDAY
10% GOAL
DIANA G.

5% GOAL
DOTTY
LAURIE

HEALTH STREAM
5% GOAL
CAROL J.

OTHER MILESTONES
BETH 15.4
CANDICE 6.2
BEVERLY 6.2

WELLS FARGO
10% GOAL
PEGGY

FREDERICK, FRIDAY
LIFETIME GOAL
LINDA R.

WEIGHT GOAL
JOAN H.

10% GOAL
DIANA
BERTA

5% GOAL
LILLIE M.
CHRISTINE H.

OTHER MILESTONES
MICHELLE H. 75
GAIL W. 25.8
SHIRLEY 20.4

ELLICOTT CITY
WEIGHT GOAL
NANCY H.

Grilled Chicken Skewers

Grilled Chicken Skewers with Satay Sauce (Thank you Teresa and Joann for typing it) Frederick Friday
servings 4 - 4 points each
preparation time 15 min.
cooking time 17 min.
9 oz. uncooked boneless, skinless chicken breast, sliced into 8 pieces, or 8 chicken tenderloins
1/8 tsp. table salt, or to taste
1/8 tsp. black pepper, or to taste
3/4 cup fat-free sour cream
2 tbsp. reduced-fat peanut butter
1 tbsp. low-sodium soy sauce
2 tsp. dark sesame oil
Preheat outdoor grill, stovetop grill or broiler.
Thread chicken tenders onto 8 individual metal or wooden skewers (soak wooden skewers in water first to prevent charring);
season to taste with salt and pepper.
Grill or broil skewers until chicken is cooked through, turning skewers frequently, about 5 to 7 minutes.
Meanwhile, whisk together remaining ingredients to make satay sauce.
Yields 2 skewers and about 1/4 cup of sauce per serving.

WALK IT 5K BAKER PARK, JUNE 6 AT 11 AM

Hi winners,
Here is the 5K walk of June 6 at 11 AM in detail. I am looking forward to see you all there.

Frederick Weight Watcher’s 5k

• Start at old Armory on corner of W 2nd St and Bentz St
• Turn left at Carroll Pkwy
• Turn right at College Ave
• Turn left at Fleming Ave
• Turn right at W College Ter
• Turn left at W 2nd St
• Turn left at Fairview Ave
• Turn left at Kline Blvd
• Turn right at Carroll Pkwy
• Turn left to stay on Carroll Pkwy
• Turn left at College Ave
• Turn right at W 2nd St
• Stop at old Armory on corner of W 2nd St and Bentz St

Cherry Scones

Cherry Scones (Thank you Kathy for baking them and Anita por copying the recipe for me)

POINTS® Value: 3
Servings: 12
Preparation Time: 10 min
Cooking Time: 15 min
Level of Difficulty: Easy

These scones are bursting with cherry goodness. They puff up when cooked and can be made in less than 30 minutes — start to finish.
Ingredients:

1 spray(s) cooking spray
2 cup(s) all-purpose flour
1 Tbsp baking powder
1/4 tsp baking soda
1/4 tsp table salt
1/4 cup(s) sugar
1 large egg(s), beaten
1 cup(s) buttermilk
1/4 cup(s) butter, melted
2/3 cup(s) dried cherries, thinly sliced

Instructions:

Preheat oven to 400ºF. Coat a cookie sheet with cooking spray.

In a medium bowl, combine flour, baking powder, baking soda, salt and sugar; mix well and set aside. In another bowl, whisk together egg, buttermilk and melted butter. Stir wet ingredients into dry ingredients until just combined; fold in cherries.

Drop 12 equal two-inch mounds of batter on prepared cookie sheet about 1-inch apart. Bake until tops just start to turn golden, about 12 to 15 minutes. Yields: 1 scone per serving.

CELEBRATIONS MAY 16/23

HERE ARE THIS WEEK'S AWARDS.

COLUMBIA CENTER, MONDAY
LIFETIME GOAL
MARYANN

5% GOAL
KELLY

16 WEEKS ATTENDANCE
LYNNE V.

OTHER MILESTONES
AMBYR


FREDERICK, SUNDAY
10% GOAL
LISA G.

16 WEEKS ATTENDANCE
BARBARA E.

105+ LBS
KELLY S. 106

OTHER MILESTONES
DANIELLE 10.4
KAREN B. 7
TINA C. 6.8


APPLIED PHYSICS LABORATORY
5% GOAL
NORMALEE

16 WEEKS ATTENDANCE
ALAN
JANIS

OTHER MILESTONES
CAROLYN B. 15.6


SANDY SPRING BANK
5% GOAL
MICHELE

OTHER MILESTONES
KAREN T. 18.2


MOUNT AIRY, MONDAY
WEIGHT GOAL
MARY BETH 27 LBS

10% GOAL
CAITLIN A.

16 WEEKS ATTENDANCE
STEVE D.

OTHER MILESTONES
BOB 35.4
LISA D. 12.6
GINA H. 11.4
ARLENE S. 10.8
KRISTIN M. 5.2


WELLPOINT
KAREN G. 35
RICHARD T. 30


OPTUM HEALTH
CINDY C. 6.8
LELIA 5.2
KEISHA B. 5.2


IJAMSVILLE, TUESDAY
HAPPY BIRTHDAY MIKE
5% GOAL
LINDA S.

OTHER MILESTONES
DONNA H. 11.2


MOUNT AIRY, WEDNESDAY

16 WEEKS ATTENDANCE
KAREN R.
JANET K.
BILLIE T.

OTHER MILESTONES
ALLEN H. 32
ANNA S. 10.6
FREDERICK, FRIDAY

LIFETIME GOAL
CRYSTAL 31 LBS

5% GOAL
DIANE N.
EILEEN K.
JEANNIE B.
MARY S.

SPECIAL MILESTONES
REBECCA P. 78.8
MICHELLE H. 72.8
JACQUE 41.6
RICHARD B. 30.6
JOAN H. 25.6

OTHER MILESTONES
SHARON W. 11.2
ELLEN J. 8.2


ELLICOTT CITY
5% GOAL
CATHY

OTHER MILESTONES

PAT S. 20.4

SUSAN 20

LEE ANN 10.2

Bacon, Egg and Hash Brown Stacks

Bacon, Egg and Hash Brown Stacks

POINTS® Value: 4
Servings: 4


This is a nice twist on the usual potato and egg breakfast. Leave an extra "stack" in the refrigerator for a quick, microwave-reheatable meal.


2 spray(s) cooking spray
4 item(s) frozen hash brown potato patty, prepared without fat
2 large egg(s)
3 large egg white(s)
3 oz Canadian-style bacon, finely chopped
1 Tbsp scallion(s), minced, green part only
1/8 tsp hot pepper sauce, optional
1/8 tsp table salt, or to taste
1/8 tsp black pepper, or to taste
8 tsp ketchup, hot and spicy variety (optional)


Coat a large nonstick skillet with cooking spray. Place hash brown patties in skillet; cook over medium heat on first side until golden brown, about 7 to 9 minutes. Flip patties; cook until golden brown on second side, about 5 minutes more.

Meanwhile, coat a second large nonstick skillet with cooking spray; heat over medium-low heat. In a large bowl, beat together eggs, egg whites, bacon, scallion, hot pepper sauce, salt and pepper; pour into prepared skillet and then increase heat to medium. Let eggs partially set and then scramble using a spatula. When eggs are set, but slightly glossy, remove from heat; cover to keep warm until hash browns are finished cooking.

To assemble stacks, place 1 hash brown patty on each of 4 plates. Top each with 1/4 of egg mixture and serve with 2 teaspoons of ketchup. Season to taste with salt and pepper, if desired. Yields 1 stack per serving.
Notes
Finely diced turkey bacon makes a nice alternative to the Canadian bacon in this recipe. Just make sure to cook the bacon before adding it to the eggs (could affect POINTS values).



Red Pepper Egg-In-A-Hole
Adapted from Everyday Food Magazine
Gina's Weight Watcher Recipes
Servings: 4 • Serving Size: 1 egg • Points: 2 ww pts


olive oil spray
1 bell pepper cut into 4 1/2" thick rings
4 large eggs
salt and fresh pepper

In a large nonstick skillet, heat on medium heat. When hot, spray olive oil spray, add pepper and let it cook a minute, then add egg into the center of the pepper. Season with salt and pepper and cook until the egg whites are mostly set but the yolks are still runny, 2-3 minutes. Gently flip and cook 1 more minute for over easy, longer if you like them over well.

ZIPLOC OMELETTES

ZIPLOC OMELETTES

Good when you're alone or when all your family is together. Best feature is that no one has to wait for their special omelette. Have guests write their name or initials on a quart-size Ziploc freezer bag with permanent marker. (We used sandwich size & it worked great.)

- Crack 2 eggs (large or extra-large) into the quart size Ziploc bag (not more than 2) shake to combine them.

- Put out a variety of ingredients such as: cheese, ham, onion, green
pepper, tomato, hash browns, salsa, black olives, etc.

- Each guest adds prepared ingredients of choice to their bag and shakes.

- Make sure to get the air out of the bag and zip it up.

- Place the bags into rolling, boiling water for exactly 13 minutes. You
can usually cook 6-8 omelettes in a large pot. For more, make another pot of boiling water. Keep it in a bit longer if you like them more well-done.

- Open the bags and the omelette will roll out easily. Be prepared for everyone to be amazed.

- Nice to serve with fresh fruit and coffee cake; everyone gets involved
in the process and a great conversation piece.

Imagine having these ready the night before and putting the bag in
boiling water while you get ready. And in 13 minutes, you have a nice
omelette for a quick breakfast!

Eggs are 2 points each - You need to count points for the ingredients you add.

BREAKFAST ON THE RUN

Breakfast on the Run
Article By: Liz Yeh

Slept in? Too tired for breakfast? There's no need to skip the most important meal of the day with our super-speedy breakfasts to go.

Breakfast on the run ain't easy. A friend of mine used to balance a bowl of cereal between her legs, shoveling in mouthfuls as she drove to work. She wore printed skirts so the milk spots wouldn't show!

Fortunately, eating a good, speedy breakfast can be a lot less hazardous and doesn't require a special wardrobe. It takes a little pre-planning; but running late is no reason to skip the most important meal of the day.

In fact, nutritionists recommend eating breakfast if you want to lose weight. Jackie Newgent, RD, says, "Eating breakfast fills you up so you're less prone to snacking. It also provides you with important nutrients to fuel you for the rest of the day."

Munching on the Road
Despite the proof, most of us devote almost no time to breakfast. Fact is, most of us eat it on the go. Researchers say that a large majority of Americans eat breakfast in their cars. This isn't ideal, but if you must eat on the go, try to get the most mileage out of your food. Here are five healthy, "car-friendly" suggestions:

1. Fruit
The possibilities are endless! Try apples, bananas, pears, peaches, or nectarines. Fruit is low in calories and contains some of the fiber necessary for a healthy diet. Eating it early in the morning will give you a head start on your five recommended daily servings of fruit and vegetables.


2. High-fiber toast
Just pop bread in the toaster before you head into the shower, and grab it on your way out the door. Spread a little peanut butter on top for a good dose of protein.


3. Breakfast or cereal bar.
All you need to do is unwrap them. But read the label; some are about as nutritious as a candy bar.


4. Hard-boiled egg
Mother Nature outdid herself with this one. Eggs are highly nutritious, full of protein and a good source of Vitamin B-12 and riboflavin. And they're easy to cook ahead of time, then just grab and go.


5. Smoothie
For late-risers, here's a breakfast option you can toss into the blender the night before, refrigerate, and whip up just before you walk out the door: Before bed, combine 1/2 cup of nonfat yogurt, a banana, four strawberries and 1/2 cup apple juice in a blender. In the morning, add ice and blend until smooth.

Dining at Your Desk
If you'd rather eat at your desk, here are three easy meals:

1. Oatmeal, cream of wheat or grits
It's simple to keep packets of these in your desk. Just add hot water and you're set. All three are high in carbohydrates and fiber and relatively low in calories.


2. Breakfast sandwich.
This is worth it for the high nutritional payoff—and you can make ahead, keep in the fridge and reheat. Toast a light, high-fiber English muffin, top it with three scrambled egg whites, onions and a strip of turkey bacon. You're getting fiber, protein and carbohydrates all in one.


3. Low-fat yogurt.
The classic healthy stand-by you can just grab from the fridge. Yogurt is also a good source of calcium. Bulk it out with fresh fruit such as strawberries or chopped apricots.

DIABETES

Diabetes: What is it?
Article By: Joan Raymond; Reviewed by: Jessica Smerling, RD

What can you do to reduce your risk of diabetes? For starters, a little weight loss goes a long way.

JANUARY, 2008—Although there's still a lot we don't know about diabetes, one thing we do know is how closely the condition is tied to the obesity epidemic. The incidence of type 2 diabetes has doubled in the last 30 years among middle-age Americans.

Twenty-one million people now live with type 2 diabetes, and an estimated 41 million are considered to have prediabetes (elevated blood-sugar levels could develop into full-blown type 2 diabetes).

"Despite the sobering stats, this disease isn't an inevitability," says Martin Abrahamson, MD, senior vice president and clinic medical director at Joslin Diabetes Center in Boston.



Whereas not everyone will be able to reduce to zero their risk of developing type 2 diabetes (a genetic predisposition to the disease, for example, ups your odds), the National Institutes of Health declares that "diabetes prevention is proven, possible and powerful."

If you have prediabetes — your blood-sugar levels are higher than normal but lower than those of a person with diabetes — your risk of getting the full-blown disease is especially high, says Gregg Faiman, MD, an endocrinologist at University Hospitals of Cleveland. Still, don't assume that you're out of the danger zone if you don’t have prediabetes: If you are overweight or have other risk factors, you should take immediate steps to decrease your risk.



Fortunately, simple lifestyle changes, coupled in some cases with medication, can help keep the disease at bay.

Lose weight, lower your risk
If you're trying to lose weight, you're already on the right path to diabetes prevention. Although experts once thought that consuming a lot of sugar led to diabetes, we now know that diabetes isn't caused by a specific food or ingredient. Taking in too many calories, however, leads to obesity, which is a major risk factor for the disease.

Type 2 Diabetes
Diabetes is a disease that prevents the body from producing enough insulin or using insulin correctly. Because insulin’s job is to help regulate glucose (sugar) levels, either of these problems may result in dangerous fluctuations in blood-sugar levels. Type 2 diabetes:
Is a condition in which cells do not use insulin properly, sometimes causing the pancreas to lose the ability to secrete a sufficient amount of insulin
Formerly called adult-onset diabetes, can develop at any time
Accounts for 90 to 95 percent of diagnosed cases of diabetes
Can help to be prevented with healthful eating, regular physical activity (at least 30 minutes daily), and weight loss
Risk factors: family history, obesity, high blood pressure, a history of gestational diabetes, and a diagnosis of prediabetes
May be treated with oral medication


Fortunately, dramatic weight loss isn't always essential: Losing just 5 to 7 percent of your body weight can reduce your risk of developing diabetes by as much as 58 percent, according to the Diabetes Prevention Program (DPP), a major study that has tracked more than 3,200 diabetes-prone individuals for three years. In fact, the DPP found that losing weight through "intensive-lifestyle counseling" was more effective in preventing diabetes than was taking metformin, a drug that regulates glucose levels.

Move it, lose it
Exercise makes a difference, too — and you don't have to run a marathon. In addition to cutting calories and fat, people in the DPP's intensive-lifestyle group exercised an average of 150 minutes per week (mostly walking). Need more proof that moderate exercise makes a difference? There's plenty: A study at the University of Pittsburgh on Pima Indians, a group prone to type 2 diabetes, found that those who engaged in moderate regular physical activity (walking for 30 minutes a day, for example) were less likely to develop diabetes over a six-year period.

A new Finnish study, published in the journal Diabetes Medicine, found that people with a large midsection (a risk factor) were 4.2 times less likely to be diabetic if they exercised for 30 minutes five times a week.

Bottom line: You have the power to stay healthy
What you weigh, what you eat and how active you are may mean the difference between struggling with type 2 diabetes (and related complications) and never having to.

ITALIAN TURKEY BURGERS

Italian Turkey Burgers
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main meals


POINTS® Value: 5
Servings: 4
Preparation Time: 20 min
Cooking Time: 10 min
Level of Difficulty: Easy


The addition of fennel seeds makes these burgers reminiscent of Italian sausage. Top them with fresh basil and tomato for a wonderful summer main course.




Ingredients

1 spray(s) cooking spray
1 pound(s) lean ground turkey
1/3 cup(s) onion(s), chopped
2 tsp minced garlic
2 tsp fennel seed
1/2 tsp table salt
1/4 tsp black pepper, freshly ground
4 spray(s) olive oil cooking spray
2 small tomato(es), ripe, yellow and/or red, thinly sliced
1 cup(s) basil, fresh, leaves, torn or thinly shredded
4 item(s) reduced-calorie hamburger roll(s)

Instructions
Coat a grill or grill pan with cooking spray; preheat to medium-high.


In a large mixing bowl, combine turkey, onion, garlic, fennel seed, salt and pepper; form into four 1/2-inch-thick patties. Coat burgers and inside of rolls with cooking spray.


Grill burgers for 5 minutes; flip burgers and add rolls to grill. Grill open-face rolls until lightly charred, about 1 to 2 minutes; remove to serving plates. Grill burgers until cooked through, about 5 minutes more.


To serve, top grilled rolls with burgers and tomato slices; garnish with basil. Yields 1 burger per serving.
Notes
For an extra hit of flavor, rub the bread with a cut garlic clove as it comes off the grill.

Try these burgers with arugula leaves instead of the basil.

ASPARAGUS, BACON AND CHEESE STRATA

Asparagus, Bacon and Cheese Strata
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breakfast


POINTS® Value: 5
Servings: 6
Preparation Time: 15 min
Cooking Time: 20 min
Level of Difficulty: Easy


Stratas make an excellent breakfast or brunch, and they give you the perfect opportunity to use up leftover vegetables, lean meats and day-old bread.




Ingredients

2 tsp olive oil, or vegetable oil
4 slice(s) uncooked turkey bacon, diced
1/2 cup(s) onion(s), diced
2 cup(s) asparagus, fresh, or frozen and thawed, cut into 1-inch pieces
1 spray(s) cooking spray
6 slice(s) light whole wheat bread
4 large egg(s)
5 large egg white(s)
3/4 cup(s) fat-free skim milk
2 tsp Dijon mustard
1/2 tsp table salt
1/4 tsp black pepper, freshly ground
2 Tbsp grated Parmesan cheese, divided
1 cup(s) low-fat shredded cheddar cheese, about 4 oz

Instructions
Heat oil in a large ovenproof skillet over medium heat. Add bacon and cook, stirring, until golden brown, about 4 minutes. Add onion and asparagus; sauté until vegetable are soft, about 3 to 5 minutes. Remove vegetables from pan and set aside.


Preheat broiler.


Off heat, coat same skillet with cooking spray. Arrange bread slices tightly in bottom of skillet.


In a large bowl, whisk together eggs, egg whites, milk, mustard, salt and pepper; pour over bread and allow milk mixture to soak in entirely (like when you make French toast). Sprinkle bread with 1 tablespoon of Parmesan cheese.


Place skillet over medium to medium-high heat. Cook, shaking pan frequently to promote even cooking, until almost cooked through to the top, about 4 or 5 minutes.


Place skillet under broiler to set eggs, about 2 minutes. Remove skillet from broiler; top with bacon-vegetable mixture, cheddar cheese and remaining tablespoon of Parmesan cheese. Place skillet under broiler again until cheese melts, about 1 to 2 minutes. Slice into 6 pieces and serve. Yields 1 piece per serving.
Notes
If you don’t have an oven-proof skillet, cover the handle with aluminum foil before broiling.

CELEBRATIONS MAY 9/15

SEE THE STARS OF THE WEEK:

FREDERICK, SUNDAY
10% GOAL
KIM R.

5% GOAL
STEPHEN K.
ROBERTA N.
MICHELE S.

OTHER MILESTONES
KATHY M. 21.2
JOAN K. 7.2

COLUMBIA CENTER, MONDAY
10% GOAL
KATHY B.

5 LBS INCREMENTS
CHRISTINE
KELLY C.
JAMES P.

APPLIED PHYSICS LABORATORY
10% GOAL
ALLEN
50+ GOAL
FOREST

SANDY SPRING BANK
LIFETIME MEMBERSHIP
PAT
5 lbs INCREMENTS
PAT
MAUREEN
KAREN G.

MOUNT AIRY, MONDAY
5% GOAL
LISA D.
DEBBIE P.

OTHER MILESTONES
MIKE S. 30.8
BOB 15

16 WEEKS ATTENDANCE
KAITLIN

ELDERSBURG
10% GOAL
DEBBIE A.

5% GOAL
LISANNE F.

16 WEEKS ATTENDANCE
CAROL McK

OPTUM HEALTH
MANDEE 15.6
TAMMY 5.4
ERICA 5.2

IJAMSVILLE
5% GOAL
DONNA H.

OTHER MILESTONES
LORI D. 30.8
CATHY B. 15
DONNA O. 11.2
DONA W. 11.4
LINDA S. 5.2

MOUNT AIRY, WEDNESDAY
5% GOAL
ANNA S.

16 WEEKS ATTENDANCE AND 20.2 LBS
JUDY G.

25 LBS
MELISSA S.
MELANCE R.

OTHER MILESTONES
DIANA G. 20
SABRINA S. 11.4

FREDERICK, FRIDAY
LUCY 177

10% GOAL
SHARON L.

OTHER MILESTONES
GREG 70
CLAIRE W. 31.2
MELINDA W. 20

ELLICOTT CITY
LIFETIME GOAL
SUSIE M.

5% GOAL
BARB H.
KAREN D.

16 WEEKS ATTENDANCE
MARTIN & 26 LBS

OTHER MILESTONES
JOHN W. 16.2
PEGGY 5

SUPER GOOD SMOOTHIES!

SUPER GOOD SMOOTHIES!!!

Give your weight loss journey a boost! Get the calcium you need with a Smoothie treat! You can also add milk instead of water to get your milks in for the day. Just remember to adjust the points!!

Vanilla Smoothie Mix:

Dreamsicle: (3 pts) 1 pack vanilla blended with 8 oz orange juice
Variation: Substitute 8 oz diet orange soda for orange juice = 1 point
Root Beer Float: (2 pts) 1 pack vanilla blended with 8 oz diet root beer/ice
Pina Colada: (3 pts) 1 pack vanilla blended with 1/8 tsp coconut and rum extracts, 1/3 cup crushed pineapple, 1 tbl frozen lemonade and 8 oz water/ice
Very Vanilla: (1 pt) 1 pack vanilla blended with 1 vanilla bean and 8 oz water/ice
Café Latte: (1 pt) 1 pack vanilla blended with 1 tsp instant coffee and 8 oz water/ice
Fruity Smoothie: (2 pts) 1 pack vanilla blended with 1 cup frozen fruit and 8 oz water/ice
Chai Smoothie (1 pt): Add ½ -1 teaspoon of chai mix shown below. Blend with 1 cup each water and ice.
Chai Tea Mix: 1/4 cup unsweetened instant tea (dry), 2 teaspoons ground ginger, 1 teaspoon ground cinnamon, 1/2 teaspoon ground cardamom, 1/2 teaspoon ground cloves
Green Tea Smoothie (1 pt): Add 1-2 teaspoons green tea powder. Blend with 1 cup each water and ice.
Moroccan Smoothie (1 pt): Add a few drops of orange blossom water. Blend with 1 cup each water and ice. Sprinkle a bit of cinnamon on top.
Pumpkin Pie Smoothie (1 pt): Add 1 cup each water and ice with 3T canned pumpkin (not pumpkin pie filling) and 1/2 t pumpkin pie spice.
Apple Pie Smoothie (3 pts): Add 1 cup each unsweetened applesauce, water and ice. Sprinkle cinnamon to taste and blend. (Makes a big smoothie that can be shared.)
Piña Colada Smoothie (3 pts): WW Vanilla Smoothie Mix, with ½ cup crushed pineapple (packed in its own juice) ¼ teaspoon coconut extract, 1 cup water, and 1 cup ice.
Peanut Butter Blizzard (5 pts): WW Vanilla Smoothie Mix, with 1 cup fat-free milk, and
1 WW Peanut Butter Bliss Mini Bar, chopped.

Chocolate Smoothie Mix:

Mounds Bar: (1 pt) 1 pack chocolate blended with 1/8 tsp coconut extract and 8 oz water/ice
Almond Joy: (1 pt) 1 pack chocolate blended with 1/8 tsp coconut extract, 1/8 tsp almond extract and 8 oz water/ice
Mocha: (1 pt) 1 pack chocolate blended with 1 tsp instant coffee and 8 oz water/ice
Peanut Butter Cup: (3 pts) 1 pack chocolate blended with 1 tbl low fate peanut butter and 8 oz water/ice
Chunky Monkey: ( 2 pts) 1 pack chocolate blended with 1 small banana and 8 oz water/ice
Grasshopper: (1 pt) 1 pack chocolate blended with 1/8 tsp mint extract and 8 oz water/ice
Fruity Smoothie: (2 pts) 1 pack chocolate blended with 1 cup frozen fruit and 8 oz water/ice
Coffee Caramel Macchiato: (1 pts) 1 pack chocolate blended with 1 tsp instant coffee, 1 tsp vanilla extract, 1 tbsp SF FFcaramel topping and 8 oz water/ice = 1 point
Great Ape Smoothie : (2 pts) Add a small banana. Blend and serve.
Chocolate Turtle Smoothie: (2.5 pts) Prepare smoothie and top with 1 tablespoon fat-free caramel sauce and 1/2 tablespoon chopped pecans.
Peppermint Patty Smoothie: (3 pts) 1 cup each skim milk and ice with 3-4 drops of peppermint extract.
Blizzard Smoothie: (4 pts) 1 cup each skim milk and ice. Blend in 1 mint cookie crisp bar.

Cocoa Brownies

Cocoa Brownies

POINTS® Value: 1
Servings: 16
Preparation Time: 7 min
Cooking Time: 20 min
Level of Difficulty: Easy


Fudgy and rich. An easy, super-satisfying chocolaty treat.




Ingredients

3/4 cup(s) unsweetened cocoa, powder
3/4 cup(s) sugar
1/2 cup(s) all-purpose flour
1/2 tsp baking powder
1/2 tsp table salt
1/2 cup(s) low-fat plain yogurt
2 Tbsp vanilla extract
2 spray(s) cooking spray

Instructions
Position the rack in the center of the oven and preheat oven to 350°F.


Whisk the cocoa powder, sugar, flour, baking powder and salt in a large bowl. Then use a wooden spoon to stir in the yogurt and vanilla until smooth but quite thick.


Coat an 8-inch square baking pan with cooking spray. Spread the thick batter into the pan, evenly to the corners.


Bake until a toothpick inserted into the center of the cake comes out with a few moist crumbs attached, about 20 minutes. Cool on a wire rack for 15 minutes before cutting into 16 squares, 2- X 2-inches each. Yields 1 square per serving.

Eating out is OK

Don't banish restaurant meals from your social calendar. Here are some smart ways to incorporate eating out into your healthy eating plan.
From WW.com


You're determined to shed pounds this year. Your game plan: to avoid restaurant meals. You're even bringing a brown bag lunch to work!

But what happens when eating out becomes inevitable? Don't beg off when your boss invites you to lunch or your best friend wants to go to her favorite restaurant for her birthday. Just learn how to eat out wisely.



The SMART way to eat out
You already know that no foods are off-limits with Weight Watchers — not even restaurant meals. You just have to learn how to include your favorite types of foods into your daily or weekly POINTS® Allowance. Making wise food choices can be particularly challenging at a restaurant. That's why eating SMART will help you manage. Here's how to do it

Simple
Scan the menu for simple food options. Grilled chicken and vegetables, a 4-ounce steak with a side salad, and baked potato or broth-based soup are all options that are fairly straightforward. You know what you're ordering and there's less of a chance you'll be surprised with fattening additions.

Menu
Whenever possible, browse the menu beforehand. Many restaurants have their menus posted on their Web sites or are willing to email or fax a copy to you. If you decide which foods you'll order before you arrive, you'll be less tempted to make poor decisions when you're there.

Appetizers
Consider ordering two appetizers, or an appetizer and side salad as your entree. Keep in mind that menu portion sizes are often double the size of a regular serving size or more. Ordering small plates is a great way of practicing portion control,

Request
Don't be shy. Ask your server for special requests or additions that will make your meal more sensible. Ordering steamed vegetables instead of fries and salad dressing on the side are common requests that most restaurants will be happy to oblige.

Try
Experiment with new foods that offer better nutritional benefits and less calories than your "usual" meal. And try new restaurants. There are a few, like Applebee's, that make a point of offering healthy selections on their menus.

Now that you know how to eat SMART, get out there and put your restaurant knowledge to the test. And don't forget to check out the WeightWatchers.com Restaurants page for information on ethnic and fast food tips, dining dos and don'ts, buffet strategies and POINTS values for many popular restaurants

Mexican Beef over Polenta

Mexican Beef over Polenta
POINTS® Value: 5
Servings: 6
Preparation Time: 18 min
Cooking Time: 12 min
Level of Difficulty: Easy


Seasoned ground beef and vegetables are spooned over homemade polenta. Then they're topped with traditional Mexican ingredients like cheese, salsa and fresh cilantro.




Ingredients

1 pound(s) uncooked lean ground beef (with 7% fat)
1 small onion(s), chopped
14 1/2 oz canned diced tomatoes, with chiles, drained, reserve 1 Tbsp of liquid
1 cup(s) canned yellow corn, drained, or frozen, thawed corn kernels
10 items olive(s), Kalamata, sliced
2 Tbsp canned jalapeno peppers, pickled, chopped (optional)
3/4 tsp table salt, divided
1/4 tsp ground cumin
1/8 tsp black pepper
3/4 cup(s) polenta, quick-cooking
3 cup(s) canned chicken broth
1/3 cup(s) salsa
1/3 cup(s) shredded reduced-fat Mexican-style cheese
2 Tbsp cilantro, or scallion, fresh, chopped (optional)

Instructions
Heat a large nonstick skillet over medium-high heat. Cook beef and onion, stirring frequently, until meat is fully cooked, about 5 to 7 minutes; drain off any liquid. Stir in tomatoes and reserved liquid, corn, olives, jalapenos (if using), 1/4 teaspoon of salt, cumin and pepper; simmer 5 minutes to allow flavors to blend.


Meanwhile, in a small pot, combine cornmeal, broth and remaining 1/2 teaspoon of salt; stir well. Bring to a simmer and cook, stirring constantly, until cornmeal is thick, about 5 minutes.


Spoon polenta onto a large serving plate and top with beef mixture. Top with salsa, cheese and cilantro (or scallion). Divide into 6 portions and serve.

Healthy Snack ideas

HEALTHY SNACK IDEAS

Low point Snacks:

Zero points:

SF jello snack pack/2 TBS FF cool whip

Carrots w/ salsa

Celery w/ salsa

Cucumbers w/ salsa



1 points:

WW Smoothie

Yoplait Light Yogurt smoothie

Grapes (1 cup)

Apple

Mandarin Oranges (I buy the cans in light syrup and drain them) w/ ff cool whip

Curve bars….yummy yummy and they have chocolate chip and strawberry & cream

Weight watcher smoothie mixed with water and ice

Almost all 1 serving of fruits



2 points:

banana (2 fruit servings)

pretzels w/ salsa



Healthy Snack Ideas:



Yogurt

Fruit cup

Apple

Banana

Pear

Peach

Grapes

Plum

Orange

Berries

Watermelon

Raisins

Carrots

Celery

Broccoli

Mixed nuts

Tomato

Chicken noodle soup

Cauliflower

Green or red peppers

Peanut butter crackers

Nuts

Whole wheat cereal with skim milk

Trail mix

Oatmeal

Whole wheat bagel or toast

Pure bran muffins

Fruit smoothie

Spinach

Sweet potato

Broth-based vegetable soup

Skim and low-fat milk

Bean soup





Snacks on the go

Celery sticks with peanut butter and several raisins on top

Rice cakes with peanut butter (good for protein)

Low-fat cheese cubes

Hardboiled eggs

Fruit yogurt cup (add in some fresh fruits or nuts for a boost

Nuts or nut mix (stick to just a handful)

Vegetable sticks with a little packet of dip (lowfat salad dressing packets found in salad bars work as easy-to-pack dip)

Broccoli or cauliflower bites

Half of a turkey or tuna sandwich on whole-wheat bread

Cucumber slices (lightly salted or with nonfat Italian dressing)

Yogurt and granola

Leftover chicken or turkey slices (great to eat cold)

Healthy fiber-rich or grain cereal (great to eat dry from a baggie)

Pickles (wrapped in foil or plastic wrap)

Box of raisins or other dried fruit

Half a large whole wheat bagel with light cream cheese

Apples, bananas, strawberries (any fruit works, these are naturally portable)

Mixed berries (these freeze well in plastic bags)

Whole-wheat crackers and low-fat string cheese

Grapes in a baggie

Fruit smoothie in a thermos

Tuna and cottage cheese in mini-containers

CELEBRATIONS MAY 2/9

Pay attention to these members’ weight loss celebrations!

FREDERICK, SUNDAY
LIFETIME MEMBERSHIP
DEAN K.

OTHER MILESTONES
SHARI O. 16.2
STEVE K. 13
MICHELE S. 10.6
TRACY S. 106
MEGHAN R. 10.2

APPLIED PHYSICS LABORATORY
10% GOAL
FOREST

5% GOAL
JULIA

SANDY SPRING BANK
5% GOAL
KATHLEEN W.

MOUNT AIRY, MONDAY
5% GOAL
JANICE S.

50 LBS GOAL
KITTY K. 50

OTHER MILESTONES
JEFF A. 40
MARY A. 36.6
RYAN D. 30.8
MAXINE D. 15

ELDERSBURG, TUESDAY
WEIGHT GOAL
KELLEY M.

5% GOAL
SHARON C.
TRACY T.

140 GOAL
CINDY P.

OTHER MILESTONES
PEGGY H. 60
CINDY E. 30.2
DIANE H. 26
KELLY M. 24.4 AND 16 WEEKS ATTENDANCE
MARY ELLEN 16.4
DARLA N. 10.4


IJAMSVILLE, TUESDAY
10% GOAL
DANIEL

5% GOAL
JOYCE H.

SPECIAL MILESTONE
HEATHER 70

MOUNT AIRY, WEDNESDAY
10% GOAL
ALLEN H.

HEALTHSTREAM
WEIGHT GOAL
MARY CATHERINE

WELLS FARGO
5% GOAL
JOYCE H.

OTHER MILESTONES
CAROL S. 10.2
BETH 10.2

FREDERICK, FRIDAY
LIFETIME GOAL
DEBBIE A.

5% GOAL
SHARON W.
REBECCA C.
CHAYA K.

OTHER MILESTONES
SHERRI H. 21.8
PATRICE 11.4
ASHLEY B. 10.2
TERRI 6.4

ELLICOTT CITY, SATURDAY
KEN 50.4
PETER 15.6

Gazpacho

Gazpacho (thank you Julia, APL)
From South Beach Diet Book
2 points per 1 cup serving
2 ½ cups tomato or vegetable juice
1 cup tomatoes, peeled, seeded, and diced
½ cup celery, finely chopped
½ cup cucumber, peeled and finely chopped
½ cup green pepper, finely chopped
½ cup green onion, finely chopped
3 Tbsp white wine vinegar
2 Tbsp olive oil
1 large clove garlic, minced
2 Tbsp flat leaf parsley, finely chopped
½ tsp salt
½ tsp Worcestershire sauce
½ tsp pepper
Mix together all ingredients in a glass or other non-reactive bowl. Refrigerate for several hours or overnight. Makes 5 servings

Changing from the Inside Out

Changing From the Inside Out
Article By: Palma Posillico

Think changing how you eat and exercise is all you need to do to lose weight? Think again. The biggest change you need to make is on the inside.

Anyone who has ever tried to lose weight knows it's as much a matter of the heart and mind as of the mouth and stomach. How you think and feel about your weight issues, and about yourself, has a strong impact on your ability to lose weight and keep it off. Most of us have learned this the hard way. But we've also learned how difficult it can sometimes be to change how we think and feel.

Unfortunately, many of us regard our own thoughts and feelings as "things that happen to us." For example, "Today I feel guilty" (or happy or blue or motivated — fill in the blank). That's just the way it is, right? Wrong. It's more helpful for us to think of our thoughts and feelings as "internal behaviors," which we can control and adapt to meet our needs. Just as we can develop more positive external behaviors to support our weight loss (taking smaller portions, walking more), it's also possible to develop more positive internal behaviors (thinking "I can" instead of "I can't").

In fact, not only is it possible, but unless we change on the inside, our newly formed eating and exercise behaviors most likely won't last for long.

So where do I start?
The first step is understanding the five different levels at which we are able to change the way we think and act.1 We'll start with the easiest-to-change, most superficial level, and move on to the deepest, most difficult level within us.


Environment. Where and when our behavior takes place.
"It's difficult for me to lose weight with my hectic job and schedule. I'm on the road and eating in fast food restaurants all the time."

Behavior. What we do. The specific actions we take in our environment.
"I don't know what to eat or what exercises I should do to lose weight and become more fit."

Capabilities. How we guide our behaviors. The broader abilities and strategies we use in life.
"I am not capable of losing my weight and keeping it off."

Beliefs. Why we do what we do. The ideas and values we think are true.
"I do not deserve to be thin and attractive."

Identity. Who we are. Our basic sense of self, which is tied to our mission in life.
"I am a fat person."

And how do I use my Tools for Living?
So it's easy to see: If, deep down, you still think of yourself as a "fat person," it's going to be difficult to make and sustain the behavior changes necessary to keep weight off for good. The good news is that we can make positive changes at the deeper levels, with our beliefs and identity. You might start by familiarizing yourself with Weight Watchers powerful set of strategies, Tools for Living. Each tool is designed for a specific kind of challenge related to your thoughts and feelings.

One tool, for example, Empowering Beliefs, will help you strengthen your belief that losing weight is worth it, that you can do it and that you deserve to be healthy and feel good. And Anchoring is a powerful technique for tapping your inner resources to help you achieve what you want. Need more determination, for example? Anchoring will enable you to find the will that already exists within you.

Paying attention to your deeper levels of change can pay off big. Combining your "inside" behaviors — thoughts and feelings — with your new, healthier "outside" behaviors will help you not only lose that weight, but, more importantly, keep it off.

QUOTE OF THE WEEK

"MOTIVATION IS WHAT GETS YOU STARTED BUT HABIT IS WHAT KEEPS YOU GOING"

Celebrations week April 25 to May 1

Here come this week's celebrations:
FREDERICK, SUNDAY
10% GOAL
BARBARA
JILL C.
KAREN

5% GOAL
LURA

OTHER MILESTONES


JUDY M. 25.8
KIM R. 23.6

JOHNS HOPKINS APL
KIM G. 25 LBS AND 16 WEEKS ATTENDANCE CHARM

OTHER MILESTONES
CAROLYN B. 15.2

MOUNT AIRY, MONDAY
10% GOAL
BOB G.

5% GOAL
ANITA

OTHER MILESTONES
CAITLIN A. 16

ELDERSBURG
KATHY H. 20.6 IN 16 WEEKS!
EDITH 20.2
KELLY 20.8
GEORGIA 16

OPTUM HEALTH

5% GOAL

SUZANNE

LASHAUM

OTHER MILESTONES
NAVIT 25
PHIL 17

IJAMSVILLE
10% GOAL
TAYLOR AND 16 WEEKS OF ATTENDANCE

OTHER MILESTONES
JULIE 80
DORINDA 31
DONNA H. 6.4

MOUNT AIRY, WEDNESDAY

LINDA G. 30.4
ROSALYN 26.6
ALLEN 25.4
MARIE M. 21
DIANA G. 20.8
MELISSA S. 21
KATHIE F. 10.2

HEALTH STREAM
5% GOAL
CAROL S.
CHAIRMAINE
MICKI

OTHER MILESTONES
CAROL P. 30.4
ALICIA 15.4
KAREN 10.8
KATHLEEN 10.6

WELLS FARGO
5% GOAL
JOYCE H.

FREDERICK, FRIDAY

10% GOAL

GAIL W.

RICHARD B.

5% GOAL

KYLE B.

BETSY F.

ASHLEY B.

OTHER MILESTONES

DIANN 67.4

STACIE R. 20.4

MELISSA G. 17.6

SHIRLEY H. 15.2

ELLICOTT CITY, SATURDAY

WAYNE 55.4

MARTIN 25.6