It's a lifestyle change-not a D.I.E.T.! Not that that's easy!!!

4 Keys To A Smart Nutrition Plan
D.I.E.T.
-- By Mike Kramer, Staff Writer
To fuel your body for optimal performance while losing weight, SparkPeople strongly suggests 4 strategies to use when starting a weight loss program:
* Control your food portions. Who really needs "Biggie" anything? Use our easy guide to portion control.
* Make smart substitutions. Why not try mustard (11 calories) instead of mayonnaise (99 calories) on that deli sandwich? Who knows, you might even like it better. Compare calories in your favorite foods using this handy chart, and learn more ways to cut calories without deprivation.
* Focus on "power foods." High protein, high fiber, healthy fats and good carbs give you the most punch for your lunch. Here are over 100 foods that fit the bill.
* Watch your eating habits. Mindless munching, emotional binging, and twice-a-day trough feedings are sneaky habits that steal momentum and leave pounds. Overcome emotional eating with our 10-step action plan.
***For the FULL ARTICLE click HERE***

12 Ways to Stop Overeating

Breaking the Habit
Here are some tips for winning the battle:

1. Take it slow. Crash dieting is more likely to end in losing control than a slow, steady loss of a pound or two each week.

2. Don't cheat yourself! Eat a sensible amount of food each day.

3. Allow occasional treats. If you don't totally cut out "forbidden" foods (such as those donuts that you love), you're more likely to stay on track, because deprivation often leads to overeating. Opt for low-fat versions of favorite foods.

4. Reward yourself for every win — how about a bath or a walk just to enjoy a sunset rather than a reward consisting of junk food.

5. Plan ahead to stay in control. Facing a big test or other ordeal that you fear will send you straight to the cookie jar? Try to keep healthy snacks around to nibble on instead, and exercise to offset your munching — and calm you down, too!

6. Share your feelings — sad, bad or otherwise — with family or friends.

7. Seek support from others trying to lose weight — family, friends or online buddies. They're there to help, and want to see you succeed.

8. Look to calming alternatives if stress is your trigger. Anything from deep breathing to yoga to arts and crafts could help. And don't forget: Exercise is a great tranquillizer. (It also reduces your appetite!)

9. Count to ten. Is overeating your way of coping with anger? Consider other ways of dealing with negative emotions, such as learning assertiveness techniques.

10. Find other ways to fill the void. If you typically overeat when you're looking for emotional nourishment; stop. Feed your spirit by caring for yourself as well as you can during times when you feel unloved, under-appreciated or unworthy. Be your own biggest fan and try to focus on your successes, not to the occasional lapse.

11. Be patient and forgiving of yourself. Long-established complex habits won't change overnight.

12. Avoid all-or-nothing thinking, such as "I've already blown my weight loss plan, I might as well finish off the box." Accept that you may go off the rails from time to time. So you've lost six pounds and regained three? It's important to congratulate yourself for the pounds that you lost. You're doing a great job!
Click HERE to read the entire ww article.

Lose Fat Just by Standing? Awesome!

Lose Fat Just by Standing?
By RealAge

Your body might be able to break down fat better if you do this one simple thing: stand more.

A small study suggests that when people sit around too much, enzymes that help break down fat are practically turned off. Bad news not just for your waist but also for your heart and artery health. The solution? Fidget, pace, get up, get down. Do whatever you have to do to move those legs of yours. Often. Read the full article HERE.

What's your idea?

I KNOW you have a good tip/recipe or food find I haven't posted. Please post or leave it in a comment! This blog will be so much more useful if others post too!

Remember the filling foods!

(15 lbs to goal, I'm so close yet it's SO hard!!)

Laughing Cow Light

1 wedge = 1 ww point! My favorite cheese to eat with my kashi tlc's!

Mini Babybel Light-delicious 1 point snack!

These go great with your favorite whole grain cracker. (I love Kashi-tlc!)

Tired of plain water?

While we've all been told, pure water is best, it can also be boring! Add a little crystal light here and there to change up your bottled water!

3 Simple Ways...

3 Simple Ways to Build Consistency
Because Consistency is the Key to Success!
-- By Dean Anderson, Fitness & Behavior Expert

Rule #1: Never tell yourself “I’m not motivated.”
That’s not the real problem, unless you really don’t want to lose weight or live a healthy lifestyle. As long as you do want these things, you have all the motivation you need.

It may be true that sometimes you don’t want to exercise, or that you really want to stop and get fast food rather than cooking dinner. That’s understandable, but it doesn’t mean you’re not motivated. It just means that you want two different and opposing things, and you have to make a decision.

Rule #2: Build momentum one step at a time.
It’s never easy to change old habits or start new routines. Studies show that it takes anywhere from 21 to 40 days to really turn a new behavior into a persistent habit. And during that time, you’re going to have to work at it pretty diligently—even when you don’t feel like it. Start with something that’s pretty easy to manage and build up from there.

Rule #3: Always have a plan B.
Put a little time into identifying the most common problems that disrupt your healthy routine, and plan (in advance) what you can do to handle these problems without sacrificing your diet and exercise routine. Then all you’ll have to do is put your plan B into action.

This is a great article. Go HERE to read it in its entirety.

90 cal., 2g fat, 5g fiber = 1 ww pt of pure yum!

While these bars aren't "gooey" like the chocolate oat ones we're used to, they are oh, so good in their own right. And for 1 pt? Keep some of those in your purse!
(also available in pb/choc.-not sure the fat and fiber on those ones though)

Create Good Habits.

Beef and Bean Soft Tacos-POINTS value: 5 for 2!!!

This is a great make ahead crockpot recipe for those nights you just don't have time to cook and want real food when you come home.

Recipe on page 214 of the momentum cookbook. Don't have it? Leave a comment...and I'll post it.

Win-Win: Quick Meal and Low Points

Crazy Cuizine Teriyaki Chicken!
Look for it at costco for $8.99 for a box of 2 separate meals! Serve with rice and veggies! (This is one of the few frozen meals my whole family likes!)
For more information click HERE.

What's your favorite fast food? (ww friendly, of course! :)

Subway-several subs under 6 pts. My favorite: turkey with no cheese, easy, light mayo and all the veggies. Mmmm!

Chik-fil-a My Favorite: Chargrilled chicken sandwich = 5 pts Or the chicken nuggets are 8 for only 6 ww pts!

More posts from more restaurants to come: Taco Bell, Panda Express, In-n-Out... PLEASE tell me where YOU like to go, what YOU get, and what tips YOU use!

Fiber One Yogurt: 0 Points!

I love 0 point foods! I'll add more posts with more: Fudgsicles, smucker's red. sugar jam, there's a few good ones! Know any good 1 or even 0 point foods? Please leave a comment or a post so I can share them! Thanks.

Don't keep your home without this!

This is wonderful on steamed broccoli or any veggie. Also good on one point english muffins and potatoes or rice!

2 Tbsp= 0 pts! + 1 pt for the whole muffin!

Top a 1 pt english muffin with this tasty spread for a 1 pt satisfier. Or toast and spray with I can't believe it's not butter spray first!

Panera

Soup lovers? Salad Lovers? You're going to like Panera.

Panera's french onion soup-(with the cheese and croutons!!)has a ww pts value of 4! I love this soup. Pair it with a whole grain baguette or french baguette(both 3 pts.) If you're going for dinner or are really hungry go for the soup and sandwich combo and only eat half the half sandwich. You decide how to make it work but lots of good options. Check out your Panera options at dietfacts.com. Chicken Noodle soup= 2 ww pts. Also, check out the seasonal salads. Often an extremely low points value!
Enjoy!

Yoplait Berry Smoothie

Just 2 ww pts for 8 oz.

Buy this in the multipack at costco or most grocery stores.
Check HERE for full nutrition info.

Double chocolate zucchinni muffins

Well I didn't get out of the kitchen by 1:00 but I had to make the chocolate zucchini muffins. They came out great and can't wait to have one for dessert! I used powdered egg whites from Henry's and they worked. This Wednesday has been great, stayed on program and tracked every taste.

Double Chocolate Zucchini Muffins

You had me at double chocolate!!!


Double Chocolate Zucchini Muffins
POINTS® Value: 2
Servings: 12

Cooking Time: 15-20 min
Level of Difficulty: Easy
Course: snacks

Ingredients

1/3 cup(s) water
2 cup(s) zucchini
1/2 cup(s) unsweetened cocoa
3/4 cup(s) sugar
1 1/4 tsp baking soda
1/2 tsp table salt
1 tsp ground cinnamon
1/2 cup(s) plain fat-free yogurt
4 item(s) egg white(s)
1 tsp vanilla extract
1/3 cup(s) chocolate chips
1 1/2 cup(s) whole wheat flour
Instructions

Pour boiling water over shredded zucchini.
In separate bowl, combine all dry ingredients.
Combine yogurt, egg whites, and vanilla; add to zucchini.
Gently mix dry and wet ingredients together until moistened.
Use 1/4 C to pour into 12 muffin cups.
Sprinkle chocolate chips over tops.
Cook at 350 degrees for 15-20 minutes.
For the link to this recipe on Sparkpeople.com go HERE

Top 10 Strategies for Success
Use These Ideas to Meet Your Goals
-- By Mike Kramer, Staff Writer
1. Start Small
2. Get It On Paper
3. Focus On Everyday Habits
4. Always See Your Goal
5. Be Consistent
6. Never Stop Learning
7. Come Out of Seclusion
8. Allow For Setbacks
9. Trust Your Plan
10. Have Fun!!!
Go HERE to read the entire article.

Fitting Healthy Habits Into Your Hectic Life
13 Tips to Get More Nutrition and Fitness into Your Day
-- By Life Coach Mary Guarino, Ph.D.
1. Drink water throughout the day.
2. Cut back on the amount of soda and coffee you drink.
3. Replace high-sugar foods with low-sugar versions.
4. Stock up on healthy, portable snacks.
5. Take the time to plan healthy meals for the week.
6. Purchase frozen, ready-to-cook ingredients.
7. Pack your lunch the night before.
8. Cook double batches of whatever you’re cooking.
9. Give yourself some slack.
10. Fit in exercise whenever you can.
11. Take a walk break during the day.
12. Whenever possible, walk.
13. Get enough sleep.

Begin integrating some or all of these habits today. Make them part of your normal routine. You’ll be surprised at how little time is involved and how much better you’ll feel!
For the full article go Here

Relax!

RealAge Tip
Relax with a Stick of This
By RealAge

Next time you are stressed and don't have cash for yoga or a massage, grab a stick of gum.

A little chewing just might be an inexpensive ticket to calm, a new study suggests. The folks in the study who chewed gum were far less likely to report feeling stressed than their gum-free peers.
For full article go HERE.

Chicken Pot Pie

POINTS® Value: 7
Servings: 8

Ingredients
2 cups cooked chicken
1 cup(s) onion(s)
1 cup(s) celery
1 cup(s) carrot(s)
1 cup(s) potato(es)
1/4 cup(s) butter
1/2 cup(s) all-purpose flour
2 1/2 cup(s) reduced-sodium chicken broth
1 item(s) Pillsbury Refrigerated All Ready Pie Crust

Dice all vegetables. Saute in 1/4 cup butter. Stir in 1/2 cup flour until blended. Add 2 1/2 cups Chicken broth and 1 cup milk. Bring to a boil. Season with salt and pepper, season salt and a little garlic pepper. (I just use s&p) Mix will thicken. Lower heat, Add 2 cups cooked chicken. Add 1 cup frozen peas now. Put in a shallow 2 quart baking dish, cover with a ready made pillsbury pie crust. Brush the top with 1 egg yolk and 1 tbsp milk. Slice a few "air" holes in the top of the crust. Bake at 400 degrees for 30 min. Serve with a green salad.
Sorry Kim, in the original post I know I said 5 ww points but I forgot to add the chicken. oops. So if you would have made it the way it read it still would have been 5 points. :) Worth the 2 extra points to add the chicken if you ask me!!

Be Nice to yourself!!!Positive Self-Talk Leads to Success Good Things Come to Those Who Believe -- By Leanne Beattie, Health and Motivation Writer

Here is an excerpt from a great article I just read on sparkpeople.com To read the entire article go HERE.
...But as time goes by, the novelty wears off and your optimistic attitude can give way to feelings of doubt and dissatisfaction. Or even worse, you start comparing yourself with everyone else, mentally beating yourself up for not being as “good” or successful as they are. These negative thoughts and feelings are especially common when you’re not seeing results despite your hard work.

Sure, it’s much easier to fill your head with negative self-talk than it is to give yourself a mental pep talk. But the latter is exactly what you need to do in order to stay on track...

Meatloaf Muffins 2 WW pts each

1 Lb ground turkey
1 Box Stopetop Stuffing
2 egg whites (1/4 C egg beaters)
1 Cup Water
Can add onion, celery, green pepper, be creative!
Divide into muffin tin. Bake @350 for 35-40 minutes.
Makes 12 “muffins.”

Blog in progress!!!

This blog is just getting started but I have high hopes that it will be a great source of support and ideas as we all struggle to manage our weight together.

This format will hopefully offer a more personal touch and connection with others in our own meeting and maybe a few from others!

Here we can post anything we think could help, inspire or motivate other members to keep up the momentum as well as keeping ourselves on track.

I have a few ideas for sections but the possibilities are unlimited. A few I've thought of are:

motivational thoughts

tips/tricks

weight watcher recipes

weight watcher "friendly" recipes

restaurants and what is ww friendly and the ww points

favorite "go to" foods

favorite sites: hungry-girl.com, dietfacts.com, weightwatchers.com
food finds

Bravos: Tell everyone what you're proud of!

As the blog grows I will organize and improve the blog little by little, day by day just like losing weight.