If you want to continue following this blog...

I don't really like how people anywhere on the internet have access to my blog because a heading I may apply gets linked with all others like it when a search is performed. Kinda weirds me out so...if you'd like to keep checking up on my posts, just leave me your email address and I'll be sure you maintain access. Other than that, after October, I'm closing to the public! :D

The Cupcake Dialogues by Geneen Roth

Click HERE to read the entire article.
Here's a conversation I had with the previously mentioned Cupcake Student:

Cupcake Student: I want cupcakes.

Me: What about the cupcakes do you want so much?

Cupcake Student: I want the sweetness. I want the richness. I want the feeling of it in my mouth.

Me: When you have one in your mouth, how do you feel?

Cupcake Student: I feel calm, I feel loved, and I feel like everything is good.

Me: So, it seems as if what you really want is to feel loved, calm and relaxed.

Cupcake Student: Uh-oh. Is this a trick? Did you just talk me out of wanting cupcakes?

Me: Nope. You can still choose to have them if you really want them. We're just trying to figure out what it is you really want when you say you want cupcakes.

Cupcake Student: Well, okay then, I do want to feel loved, calm and relaxed.

Me: How about giving yourself permission—just for a minute—to want that? To want love?

Cupcake Student: But what if I know I can't have it? I just got divorced and I'm not dating anyone. What's the point of wanting love when I can't have it?


Learning Your Heart's Desire
Yes, that is million-dollar question number two: What's the point of wanting something you can't have? Why not spare yourself the pain and turn to something you can have—food—instead?

Martha Beck:

"There is always at least one thing you could do besides eating, something that would take better care of you than food does. (How do I know this? Because food is a physical substance, and a physical substance can only fill physical hunger. It cannot—and was never meant to—provide the things that only other people can provide, things like love and contact and comfort.)"

Going Private

I started this blog in hopes that others would share their great ideas and recipes that helped them along their WW journey. However, the idea hasn't seemed to catch on. I don't know that it is really helping others as much as it serves as a personal reference for me. As it seems the way of many bloggers, I too am going private. Good luck and best wishes with your WW program!

Dealing with Boredom in Your Diet

This is what I am going through right now. I'm afraid if I get on a more strict regimen, strict enough to help me achieve my goal weight, I'll be eliminating the food that adds variety and fun to my life. Ex. handfuls of chips here and there, a cookie here and there, whatever I feel like here and there and not writing them into my daily points. No wonder I'm a maintenance queen. Now if I can just maintain the RIGHT weight!

Dealing with Boredom in Your Diet
Everything Needs a Little Shake-Up
-- By Liz Noelcke, Staff Writer

Keep it Fresh
One of the biggest things that can be seen as contributing to diet boredom is a regimen that is so specific; it eliminates certain things from your diet, such as a low carbohydrate diet. These diets are not inherently bad, but it limits the variety of food options. So do your best to keep it fresh.

When struggles of tediousness come, counterattack! Change the types of food you eat. Don’t have the same dinners every week. Try new things out. It might take a little extra effort in the kitchen, but creativity in the kitchen can be fun. One way to do this is to splurge on a new healthy cookbook. Try out a new recipe once a week. Also, get your family involved in healthy cooking. Perhaps each family member can have a night of the week, not only to help cook, but to help pick out a recipe. You can also do a healthy recipe exchange with friends.

Above all else, a diet is nothing without combining other aspects of healthy living. Drink plenty of water, as always. This will keep you from munching throughout the day. Also, eat around 5-6 times a day, but in smaller portions. Finally, concentrate on fitness aspects as well. You won’t lose weight effectively if you do nothing to train your body. So, with your diet, you’ll be able to build some great healthy habits, but this can lead to plateaus. Add some spice to your diet and you’ll continue seeing success.

From a SparkPeople Blog: Forgive and Move on!

Because I've seen it before. So don't disappear for awhile and then resurface around January with a few (or dozens of) extra pounds. We'll miss you and you can lose weight or at least maintain it during these holidays. I PROMISE.

So, recite after me...

I, [your name], promise that when the goblins approach in October, the turkey bingefest looms in November, and the Yuletide indulgences creep around every corner in December, I will:

1. Allow myself treats every now and then to keep myself sane.
2. Not beat myself up when I slip-up or go off-track.
3. Keep Sparking, tracking (or food journaling), and challenging myself with new goals.

I know that the holidays can't break me. No candy or pie or cookie is going to change who I am as a person or is going to break my resolve or destroy any physical or emotional progress I have made.

Signed,
[Your name]

Measure Progress Without the Scale

An Arsenal of Tools for Your Motivation
-- By Liz Noelcke, SparkPeople Staff Writer

Frustrated. Disappointed. Hopeless. Skeptical.

Whichever you choose, these emotions are enemies of people trying to lose weight—especially when you feel like you have done everything right. For many trying to shed pounds, the elation from that initial weight loss is brought to a screeching halt when the scale stops moving. But instead of viewing this as a setback, look for other ways to measure your progress besides the scale. After all, good health isn’t always measured in pounds.

Losing weight usually involves a relatively simple calorie equation: burn off more calories with daily activity than you consume through food. So what happens when these numbers indicate progress, but the scale doesn’t? Before the aggravation sets in, consider why this might be the case. If you’ve been hitting the gym on a regular basis, participating in both cardiovascular and strengthening exercises, then chances are good that you have shed some fat. But the scale might not indicate this because you have also been building lean muscle. Since muscle is dense (a small volume of muscle weighs more than the same volume of fat), the scale might not reflect your hard work.

4 Non-Scale Signs of Progress

1. See results by taking a trip to your very own closet. Take out a pair of pants that fit snugly before you began your new, healthy habits. Are you able to ease into them, when before you had to sit (or lie) down and yank them up your legs? This is a sure sign of progress toward a leaner you! What about an old shirt? Is it now a little loose around your waist or arms? Also look for improved muscle definition when you check out your body in the mirror. There are many everyday indicators that you are firming up your body, from how your clothes fit to sitting more comfortably in a booth or small chair.

2. Aside from weight, use other numerical signs of progress. When you first start your program, take measurements of your waist, arms, neck and hips. Even if you are not losing pounds, you very well may be losing inches all over your body as your figure slims down and tones up with muscles. Measuring your body is more reliable than the scale alone. Other numerical indicators include a reduction of blood pressure or cholesterol, heart rate, and body fat percentage.

3. Monitor how a healthy diet and regular exercise affects your energy levels. Not only will you be able to work out for longer intervals of time, but everyday chores will also become easier. Whether cutting the grass or simply walking up the stairs, these behaviors will come effortlessly. Think of all the daily activities you could use more energy for—grocery shopping, house cleaning, playing with your kids, and more. Pretty soon you’ll be training for your first 5K!

4. Lastly, be conscious of how you feel emotionally. You’ve been working hard to reach your goals. Hopefully, the hard work will come with a boost in self-esteem, confidence, and happiness. Are you beginning to feel more comfortable in your own body? Work to build a positive vocabulary to stay motivated.

Just because the scale has stopped moving doesn’t mean that you’ve hit a plateau in reaching your goals. Don’t give up out of frustration—all healthy behaviors are well worth the effort. Whether it’s better sleep at night or more energy throughout the day, start listening to the signs your body gives you that all of your hard work is paying off!

Awesome 2pt snack ideas from Hungry Girl!

For HG's original e-mail with pictures, click HERE.

Guilt-free, portion-controlled snacks ROCK... but they can be pricey. Save cash -- DO IT YOURSELF! Here's the 411 on exactly how many/how much of some of our favorite treats are equal to 100 calories, plus a few fantastic 100-cal combos!

14 almonds
PER SERVING (about 14 whole unsalted nuts): 100 calories, 9g fat, 0mg sodium, 3g carbs, 2g fiber, 0.5g sugars, 3.5g protein -- POINTS® value 2*

25 pistachios
PER SERVING (about 25 dry-roasted unsalted nuts): 100 calories, 8g fat, 0mg sodium, 5g carbs, 1.75g fiber, 1g sugars, 3.5g protein -- POINTS® value 2*

16 Popchips
PER SERVING (about 16 chips, average of all flavors): 100 calories, 3.25g fat, 235mg sodium, 16g carbs, 1g fiber, 1g sugars, 1g protein -- POINTS® value 2*

15 Guiltless Gourmet Tortilla Chips
PER SERVING (about 15 chips, average of all flavors): 100 calories, 2g fat, 156mg sodium, 17.5g carbs, 1.5g fiber, 0g sugars, 1.5g protein -- POINTS® value 2*

12 hard pretzel sticks (not rods)
PER SERVING (about 12 small plain sticks, average): 100 calories, 0g fat, 460mg sodium, 23g carbs, 1g fiber, 1g sugars, 2g protein -- POINTS® value 2*

19 hard pretzel twists
PER SERVING (about 19 mini twists, average): 100 calories, <0.5g fat, 400mg sodium, 20.5g carbs, <1g fiber, <0.5g sugars, 1.5g protein -- POINTS® value 2*

5 cups 94% fat-free microwave popcorn
PER SERVING (about 5 cups popped corn, average): 100 calories, 0.5g fat, 204mg sodium, 22g carbs, 4g fiber, 0g sugars, 2.5g protein -- POINTS® value 1*

13 Quaker Quakes Rice Snacks
PER SERVING (about 13 mini cakes, average of all flavors): 100 calories, 2g fat, 223mg sodium, 19.5g carbs, 0g fiber, 3.5g sugars, 1.5g protein -- POINTS® value 2*

4 Hershey's Milk Chocolate Kisses
PER SERVING (about 4 pieces): 100 calories, 5.5g fat, 15mg sodium, 10.5g carbs, <0.5g fiber, 9g sugars, 1g protein -- POINTS® value 2*


4 teaspoons mini semi-sweet chocolate chips
PER SERVING (about 4 tsp., average): 100 calories, 5.25g fat, 5mg sodium, 12g carbs, 0.5g fiber, 10.5g sugars, 1g protein -- POINTS® value 2*

27 Reese's Pieces
PER SERVING (about 27 pieces): 100 calories, 4.75g fat, 38mg sodium, 12g carbs, 0.5g fiber, 10g sugars, 2g protein -- POINTS® value 2*

45 mini marshmallows
PER SERVING (about 45 mini marshmallows, average): 100 calories, 0g fat, 25mg sodium, 25.5g carbs, 0g fiber, 18g sugars, 0.5g protein -- POINTS® value 2*

1/4 cup sweetened dried cranberries
PER SERVING (about 1/4 cup, average): 100 calories, <0.5g fat, 1mg sodium, 26.5g carbs, 2.5g fiber, 21.5g sugars, 0g protein -- POINTS® value 2*


25 jelly beans (like Jelly Belly)
PER SERVING (about 25 small jelly beans, average): 100 calories, 0g fat, 14mg sodium, 25g carbs, 0g fiber, 20g sugars, 0g protein -- POINTS® value 2*



HG's Super 100-Cal Snack Mixes!

Using your newfound knowledge, make your own mixes! Or try out ours...
Jelly Bean 'Stach Snack
PER SERVING (10 small jelly beans + 15 pistachios): 100 calories, 4.75g fat, 7mg sodium, 13g carbs, 1g fiber, 8.5g sugars, 2g protein -- POINTS® value 2*


Candy 'Mallow Popcorn
PER SERVING (9 Reese's Pieces + 8 mini marshmallows + 2 1/2 cups 94% fat-free microwave popped corn): 100 calories, 1.5g fat, 120mg sodium, 19.5g carbs, 2g fiber, 6.5g sugars, 2g protein -- POINTS® value 2*


Chocolatey Caramel Crunch Mix
PER SERVING (2 tsp. mini semi-sweet chocolate chips + 6 Quaker Caramel Corn Quakes): 100 calories, 2.5g fat, 130mg sodium, 17g carbs, <0.5g fiber, 8.5g sugars, 1g protein -- POINTS® value 2*



Berry Nutty Twist Mix
PER SERVING (1 1/2 tbsp. sweetened dried cranberries + 5 almonds + 5 mini pretzel twists): 100 calories, 3g fat, 105mg sodium, 16g carbs, 1.5g fiber, 8g sugars, 1.5g protein -- POINTS® value 2*

Crock Pot Salsa Chicken

I found this recipe on a food blog when I was looking for a picture to go with my salsa chicken casserole. Mmmmm. I can't wait to try it!

Make Life Delicious blog says: I’ve seen many varieties of this recipe, but this one works for me. You can serve this up any way you like…over rice, with tortillas to make soft tacos, you name it. It couldn’t be easier to make. You dump it all in your crock pot and you’re done! The meat is so tender when it’s cooked you can just shred it with a fork with little effort. It’s wonderful!

Crock Pot Salsa Chicken

Printable Version: Crock Pot Salsa Chicken

Ingredients

• 4 chicken breasts, frozen or thawed (you can use less or more depending on how many you will be serving)
• 1 can of corn
• 1 can of black beans, drained
• 1 jar salsa

Directions

Put all ingredients in a crock pot and cook on low for 4-6 hours. Shred chicken with a fork and serve over rice or with tortillas and the fixin’s to make soft tacos.

That’s it! Enjoy!

Salsa Chicken and Rice Casserole

Yet another quick, easy, WW friendly recipe! I got this recipe from a Betty Crocker e-mail. I made a few of my own adjustments to it and listed my recipe below.
Note: without the cheese it would be only 7 ww points per serving! (I like the cheese!)

Course: main meals

POINTS® Value: 10
Servings: 5

Ingredients

	10 oz Old El Paso® Sauces Hot Enchilada Sauce, (MILD)
	1 cup(s) Minute Instant, enriched, long grain white rice
	1 cup(s) Ortega Original salsa, mild
	1 can(s) canned condensed cream of celery soup
	15 oz cooked black beans, (can)
	20 oz Chicken breast, skinless, boneless, raw, 5 sm breast
	2 cup(s) Weight Watchers Reduced Fat Shredded Mexican-Style Cheese

Cranberry-Nut Turkey Roll Ups

Course: light meals POINTS® Value: 6 Servings: 1 I got this recipe from ww's website. Their recipe from "10 no cook dinners" says you should get rollups worth. I had to cut mine in half to get 2! :) Points value was 6 for one, not 4 for 2. I paired it with fresh grapes and a couple halved strawberries for a great light lunch. Enjoy!

Ingredients:

1 item(s) Mission® 96% Fat-Free Whole Wheat Tortilla(s)

1 Tbsp Ocean Spray Whole Berry Cranberry Sauce

1 Tbsp Hellmann's Light Mayonnaise

3 oz turkey breast lunch meat (3 1/2-inch square)

1 cup(s) romaine lettuce, (leaf)

1 tsp chopped pecans

Instructions

Spread whole-wheat tortilla with 1 tablespoon whole berry cranberry sauce and 1 tbsp. light mayo. Top each with 3 oz (thickly) sliced turkey breast, 1 leaf romaine lettuce, and 1 teaspoon chopped pecans. Roll up and serve.

Find your own beauty!

“Finding your beauty isn't about looking exactly like everyone else. It's about accepting yourself—the parts you love and the parts you don't—and then working with all of it.”

— Scott Barnes
Definitely words of wisdom we should all remember.

Teriyaki Chicken Fillets

I bought these at costco for about $15. I dice all of the chicken up and serve it with rice and a veggie. These are pretty tasty and and great easy meal. Just bake for 18-20 minutes. The best part? They are only 3 points per breast even covered in gooey teriyaki!

Better than a Restaurant

How (and why) to dine in on better, cheaper, healthier versions of some of your favorite dishes.

Whether you're watching your waistline or watching your bottom line, you might want to think twice before grabbing your favorite fast food or sitting down to a big plate of comfort food at your favorite restaurant. With a little planning and a few minutes in your kitchen, you can make your favorite foods taste better, cost less and be a lot healthier.

Click HERE to get the ideas.

10-Minute Makeover: Eat Less Without Realizing It

You can eat less without even realizing it. Here's the secret recipe, according to Brian Wansink, PhD., author of Mindless Eating: Why We Eat More Than We Think. Read the article here.

1. Serve meals on nine- to ten-inch plates. Any smaller and you'll be going back for seconds; larger, and you'll pile on more to begin with.

2. Take the serving bowls off the table! The only exception: the ones containing vegetables.

3. Drink from a skinny glass. Your mind perceives height more readily than width, so you'll think you had more.

4. Choose a small serving spoon: In one Cornell study, participants ate 11 percent less ice cream when they used a petite scoop.

5. Control your environment—if the room in which you eat is too bright and loud, or too dark and quiet, you'll tend to eat more because you become overstimulated or linger too long at the table.

Broccoli-A Great Snack!

Do you ever just eat a bowl of steamed broccoli? I love it as an afternoon snack sprayed with my favorite, I can't believe it's not butter spray. I can have ALOT of it for 0 points!

Slimming Buffet Strategies

Did you all read this weeks WW email? I thought there were some good tips.

What are the best weight-loss options at a buffet?

Need ideas for coping with restaurant buffets? Want some good snack ideas? In our Q&A series, WeightWatchers.com nutritionist and food editor Leslie Fink, MS, RD, answers questions about food, nutrition and weight loss.

Q: What is the best way to tackle a restaurant buffet?
Read the article below

A: Stop, look, and listen to your stomach!

In other words, don't take a morsel until you've looked over all of your options and determined which foods really appeal to you. This way, you're less likely to fill up your plate halfway through the buffet only to realize that a few of your favorite foods are at the other end of the table. Once you've eyed all of the goods, try the following tactics:

• Make sure not to arrive on a totally empty stomach. A little food in your belly should help squash uncontrollable temptations.
  
  
• Fill up your plate with a respectable amount of healthy foods: fresh vegetable sticks, lightly dressed salads, shrimp cocktail, freshly carved turkey breast, fruit.
  
  
• Then round out your plate with a few foods that you cannot, or would not, make for yourself but that you enjoy. For instance, would you like to have an ordinary baked potato and eat the whole thing, or would you rather splurge on a few spoonfuls of praline-topped mashed sweet potatoes?
  
  
• Sit and digest for 10 minutes before you go back for round two. It takes a while for your body to know it's full.
  
  
• Scratch the I-must-eat-my-money's-worth attitude. Yes, it's an all-you-can-eat buffet, but if you go overboard, the physical (and for some, the emotional) cost of going off your plan can be costlier than the value of any uneaten food.
  
  
• Consider ordering à la carte. Although your meal may end up costing as much as—or even more than—the buffet, you're paying a premium for built-in portion control.
  
  
• If sweets are your weakness, plan for them in advance with smart planning and by engaging in extra physical activity. Pick out your favorite dessert or two, but make sure to cut each item in half at the buffet table, or ask the server to slice it smaller for you—mega pieces of cake often lurk at buffet tables.

Wii Fit PLUS 40 Hours banked: GOLD Piggy Bank!

If you don't use wii fit yet, you should! skate boarding, boxing and super hula are a few GREAT workouts! (approx. 200 calories in 45 minutes) 40 hours down, going for 50!

8 Energy Zappers—and How to Avoid Them

Read the Oprah article HERE

1. Energy drain: Other people's expectations
Are you living someone else's dream for you? You're putting out energy but starving emotionally. The other person gets all the satisfaction.

Energy move: Declare independence
You bought in; you can set yourself free. No confrontation needed, just "I don't have to expect that of myself." Worst-case scenario: Someone who's not you will be disappointed. You will feel wonderful.

2. Energy drain: Loss of self
As kids, we had to play by the rules; our unique energy got caged.

Energy move: Personalize your life
Ask yourself, If it were up to me, what would I...hang on my wall? Wear to work? Do for fun? Find the pockets of freedom where you can be more yourself.

3. Energy drain: Deprivation
Duties and responsibilities fill your days. You gain weight trying to get emotional energy from food.

Energy move: Add pleasure, beauty, fun
Satisfying experiences, large and small, are the real nourishment you crave. Plan a big treat to look forward to—and a little one every day.

4. Energy drain: Envy
We often don't feel envy directly—but we might find someone else's good fortune depressing.

Energy move: Count your blessings
Comparison is a loser's game. Look at what you have, and actively feel grateful. (P.S. That person you envy—you don't know how messy her life really is. Chances are you wouldn't want it if you had it.)

5. Energy drain: Worry
When you worry, you think you're dealing with things, but you're just suffering. Worry never comes up with good ideas. It torments and exhausts us.

Energy move: Get going
Action is the cure for worry. Do one thing that brings you a step closer to coping. If it's the middle of the night, get up and write a to-do list.

6. Energy drain: Unfinished business
Unmade decisions and postponed projects drain you.

Energy move: Do it or dump it
Forget the perfect decision—just trust yourself and make a choice. Put projects in an appointment book. If you can't find any good time, that's a signal you don't want to do it. So don't.

7. Energy drain: Overcommitment
You're always saying "yes"—to your boss, mother, kids, friends; to requests, favors, meetings.

Energy move: Say "yes" to yourself
Tell someone else "no" every once in a while, just to feel your own power. You'll gain a whole new sense of your ability to take care of yourself.

8. Energy drain: Holding on to loss
Fresh loss is an emergency. But old losses you can't let go of are dead weight.

Energy move: Cry all your tears
Indulge in big-time mourning. Take off from work, stay in bed, and do nothing but cry till you're dry—and bored. Then go out and embrace life.

Frustrated by slow weightloss...

or in my case steady weight gain? It's no time to slow down or worse yet, give up! For me I'm going to stop weighing myself DAILY, and keep really good track of what I eat. I'm giving myself this week to get back on track.
I just love this writer. I wish he had a weekly meeting I could attend!

The 10% Solution

You May Not Need to Lose as Much as You Thought

-- By Mike Kramer, Staff Writer Read his article HERE

Are you a weight loss failure?

Before you answer that question, let’s talk about what failure means.

A recent study found that, in the nonsensical weight loss world, most failure has more to do with failing to meet faulty expectations than with failing to lose weight. This may not seem like a big difference, but in reality, it’s HUGE.

In other words, you may be experiencing success, but still feel like you’re failing. So, we must find a way to use our expectations to motivate rather than to berate.

According to the study in the Archives of Internal Medicine, the average "Dream" weight loss is 38% of the dieter’s current weight. Also:

• a 31% weight loss would make the average dieter "Happy"
• a 25% weight loss would be "Acceptable".

And most disturbing of all,

• a 15.7% weight loss would be "Disappointing".

So the 200-pound woman who loses 30 pounds would actually be disappointed in her results!

No wonder there are so many frustrated dieters out there. They may be frustrated even when their programs are working!

Phyllo Fruit Tart

Haven't tried this one yet but I think I could eat all 8 servings!


A light summer dessert with one of my favorite things, white chocolate!! This would also be wonderful with mixed berries!

I am taking a little family vacation, so I asked my friend Gina Dunn to guest post. Gina and I have a lot in common, we both love to cook light, we both love cooking magazines and cookbooks, and we have the same name! She recently started her first blog, Point-less Meals, but has been emailing her recipes to a long list of friends almost daily along with photos for a while so she was able to fill up her blog with lots of recipes from her past. Please welcome her!

Phyllo Fruit Tart
Recipe from Point-less Meals
Servings: 8 • Serving Size: 1/8th • Points: 4 pts
Calories: 183 • Fat: 6 g • Protein: 4.5 g • Carb: 26 g • Fiber: 3 g

• 1 tbsp butter, melted
• 1 tbsp canola oil
• 8 sheets phyllo dough (14 x 9)
• 1 pkg. (8 oz) FF cream cheese
• 3 tbsp powdered sugar
• 1 cup Cool Whip Free
• 1 can (11 oz) mandarin oranges, drained
• 4 kiwifruit, peeled and sliced
• 1-1/2 cups sliced strawberries
• 1 oz white baking chocolate, melted

In a small bowl, combine butter and oil. Place one sheet of phyllo dough on a baking sheet. Brush with butter mixture. Repeat with remaining sheets. Bake at 400 for 5-7 minutes or until browned. Cool completely.

Beat cream cheese until smooth. Add powdered sugar. Beat well. Fold in Cool Whip. Spread over cooled phyllo. Top with fruit. Melt chocolate in microwave and drizzle over fruit.

Original Source: Taste of Home's "Healthy Cooking"

1 PT Jamba on a stick!

(Thank-you HG for this heads up!)
Jamba Yogurt & Sorbet Bars
PER SERVING (1 bar): 80 - 90 calories, 1 - 2g fat, 20 - 25mg sodium, 18 - 20g carbs, 3g fiber, 12 - 13g sugars, 1g protein -- POINTS® value 1*

The smoothie people are spreading their talents around, and these bars definitely have our attention. In Vanilla Blueberry Pomegranate Perfection, Vanilla Strawberry Jubilation, and the SPECTACULARLY AMAZING Coconut Pineapple Passion Smashin' (yeah, we're playing favorites), they could be the sweet treats that help you beat the heat. (End rhyming spree.)

Re-Post

I know that I posted this back in May but it deems reposting. Sometimes we get caught feeling sorry for ourselves and assume the victim mentality and forget the power we all have within us to make things happen.

The Victim Trap
Stephen Covey: Author of The 7 Habits of Highly Effective People and The 8th Habit: From Effectiveness to Greatness

Half of us spend time on urgent things—and not important things. It's like an urgency addiction: We need what we're doing to be pressing, or we feel guilty about it. But to succeed at change, you must become the creating force of your own life. That means instead of focusing on the urgent thing—it acts on you—you must focus on the important thing and making it happen—you act on it.

One habit that gets in the way of success is the victim mentality. I worked with Viktor Frankl, a Nazi prison camp survivor, for many years. His initial response at the hands of his captors was, Why do I have to suffer so? But later he began to change the question to, What is life asking of me? Each time he started to feel himself the victim, he would find someone suffering more and give half his meager rations to the person. His mantra became, "He who has a 'why' can live with any 'what' or live with any 'how.'"

I phoned Viktor before he passed away and told him how grateful I was for his life's work. He said, "Stephen, you talk to me as if I'm checking out." He was in the intensive care unit. He was blind. His wife was reading to him five hours a day. And yet he said he had two more projects he was trying to finish up.

Even if you feel like a victim of your circumstances and have no formal authority, try to create your own moral authority. Show that you have personal courage.

Heinz Simply Heinz Tomato Ketchup

PER SERVING (1 tbsp.): 20 calories, 0g fat, 190mg sodium, 5g carbs, 0g fiber, 4g sugars, 0g protein -- POINTS® value 0*

Lovers of ketchup and natural ingredients, prepare to par-tay! While there are other all-natural options out there, everyone knows Heinz makes the best ketchup. This sugar-sweetened condiment does away with high-fructose corn syrup, so you can dip, douse, spread, and slather while keeping things anti-artificial.

Self's Healthy Food Awards

To read the fine print in these articles, simply click on it and it will be enlarged.

It looks like a good salad!

With 580 calories, 27g fat and 6g fiber, this salad is 13 ww pts!
This salad has more points than I like to spend on one. But if you're a light eater, 1/2 the salad would only be 6 ww points so you decide. :)

Back to Nature Cookies

This might possibly be the cookie you've been looking for.


I found these at Sam's club. They came in 3 sealed packages with 8 cookies to a package for around $7. (The package looked a different than the one pictured) The best part is that these are good size cookies for only 3 points. They met my need for sweet but also satisfied me at one cookie! I also felt good knowing they are better for me than my original recipe too.
(I tried the tlc version, and while I LOVE tlc crackers, I liked these cookies much better.)

One of my favorite quotes:

Don't count the days, make the days count!

I have this posted in my cupboard where I can read it everyday.

Grillin' this 4th of July?

Whether it's 4th of July or any other day, don't these look mouth watering? Thanks for the recipe WW!

desserts

POINTS® Value: 1 Servings: 6 Preparation Time: 8 min Cooking Time: 1 min Level of Difficulty: Easy

From refrigerator to plate in under 10 minutes. A fantastic summer dessert.

Ingredients

	1 spray(s) cooking spray
	1/4 cup(s) light cream cheese, at room temperature
	2 Tbsp reduced-fat sour cream
	1 Tbsp honey
	3 large peach(es), pitted and halved

Instructions

• Preheat the grill. Off heat, coat the grill rack with cooking spray.
  
  
• Mash the cream cheese and sour cream in a bowl with a fork; stir in the honey until smooth.
  
  
• When the grill is hot, grill the peaches cut side down until marked, about 1 minute. Alternatively, spray a grill pan with cooking spray and heat over medium-high heat; add the peaches cut side down and grill until marked, about 1 minute.
  
  
• Place a peach half cut-side up on each of six plates; top each with 1 tablespoon sweetened cheese mixture. Yields 1 peach half per serving.

Notes

• Use peaches that smell sweet but are still a little firm so they hold up over the heat. Garnish with ground cinnamon or grated nutmeg.

Cheerios, raspberries, 1% milk = 3 WW Pts!

Looking for a change for breakfast? If this isn't what you're already having, this is a delicious option. 1 Cup cheerios, 1/2 cups fresh raspberries, 1/2 Cup 1% milk. Really hungry? Serve this with a 1 pt english muffin or bagel thin with spray butter. Mmmmmmm.
Note: Substitute your favorite fruit to keep it exciting!

FAMILY VACATION!!!

I did it....I made my pre-trip weightloss goal!!! I have worked SO hard this past month and it has totally paid off. While I'm thrilled to be rewarded with a well timed vacation, I am extremely nervous. I'll be packing my pedometer(and using it! :) and getting in as much fresh fruit, veggies and water Florida has to offer. Just another part of life on the list of what I want to learn to manage.
So, if posting is slow, you'll understand.

Brownie 'N Fruit Kabobs

300 cal, 12 g fat, 2 fiber= 6 WW Points per skewer

Need something to take to a get together or make just for fun? These are just what you should make. I made 46 of these babies for my son's 3rd grade luau. Needless to say, there were no leftovers. This is a totally flexible recipe but I'm telling you, this flavor combo is the bomb! If I'd had time, I would have drizzled the chocolate butter sauce on them too. Ooooh, the possibilities.

Note, the brownies were a little tricky to skewer, the bigger the better. And, it was somewhat time consuming. I did it in steps over a few days. Simply skewering took quite some time! Totally worth it. You'll be a hit. Maybe add some blueberries for the 4th?

Get the RECIPE here!

The Healthy Vacation Guide

Vacation season is here! You deserve a break, after spending the last few months becoming a fitter, healthier you, right? While vacation is a time to relax and take a break from work, stress, and the usual routine, it shouldn’t be a break from your healthy habits.

With a little planning, you can enjoy your vacation and still maintain your current weight and fitness level. Whatever your plans – a family road trip, a tropical cruise, a sightseeing tour, or relaxing on the beach – you can avoid packing on those dreaded vacation pounds by packing some healthy foods and workout gear instead.

Roadies, Frequent Flyers, Cruise Control. Whatever your summer travel plans involve, read THIS SPARKPEOPLE ARTICLE for tips tailored to your travel style.

Being healthy is a lifestyle, not a quick fix. So, follow these tips to return home with plenty of memories and souvenirs, not extra pounds.

Healthier Ways to Eat Dessert

Smart Substitution: Dessert

-- By Liz Noelcke, SparkPeople Contributor Read her article HERE.

You can still eat dessert-- and enjoy it! Learn some smart substitutions to make your dessert a healthy part of your day.
Try:

• Low fat cookie
• Frozen 100% juice bar
• Fresh berries with low fat creamer
• A few pieces of chocolate
• Frozen grapes
• Angel food cake
• Pudding made with skim milk
• Non-dairy frozen dessert
• Low fat ice cream or sorbet
• Pieces of fruit
• A fresh fruit smoothie

Manage the Munchies with This TV Trick

By RealAge

You might be able to switch off food cravings just by pressing this button: "Mute."

Yep, just press the mute button on your remote control anytime a commercial comes on. Studies suggest that TV shows loaded with food advertisements could be a recipe for gaining weight.

Top 10 Rules for Eating Right

By David L. Katz, MD

O, The Oprah Magazine | July 14, 2009

1. Use smaller plates.
Whether you're already trim or trying to lose weight, one of the best things you can do for your waistline and your health is to downsize your dishware. Cornell University nutrition researcher Brian Wansink, PhD, has found that switching from a 12-inch to a ten-inch plate leads people to eat 22 percent fewer calories. If you downsized only your dinner plate, you'd be eliminating more than 5,000 calories a month from your diet. It really is that simple.

2. Make half of every meal fruits or vegetables.
The U.S. Department of Agriculture recommends five to nine servings of produce a day, but if you follow my rule, you won't have to count. At breakfast, fill your bowl halfway with cereal, then top it off with berries or sliced banana. At lunch, eat a smaller—or half—sandwich, and add two pieces of fruit. At dinner, make sure your plate is at least 50 percent salad, broccoli, asparagus, cauliflower, or whatever veggie you choose. This ensures that you get enough nutrients and automatically reduces the amount of fat and calories you consume (provided you don't go crazy with fatty dressings and toppings).

3. Don't eat on the run.
When we eat on the go, our brains tend to register the food as a snack—regardless of how many calories we consume—leading us to overeat at our next meal.

4. The shorter the ingredient list, the better.
Most of the healthiest foods have only one ingredient: Think broccoli, spinach, blueberries, etc. Longer lists generally mean more sugar, more salt, more artificial flavors. More unhealthy stuff.

For the last 6 rules, Click HERE to read the full article.

Oprah: Geneen Roth-Women, Food and God

This article really made me think. I need to recognize what my body wants and needs and give it to myself responsibly. Normally, I don't allow myself regular white bread. Today, for the first time in many months I ate a sandwich made with 2 slices of white bread, 1 tbsp peanut butter and about 1/2 of a small banana sliced on it. It was 7 points and worth everyone of them. For the first day in many months, I have extra points and I am completely satisfied. Gotta love the good days!

I've surrendered to what my body really wants. And I can feel the change already. Since I began giving myself permission to eat whatever my body desires, instead of what my head tells me I should have, my relationship with food has become more peaceful. I might even say joyful.

If my body wants a piece of chocolate, I'll have it, without obsessing about how many calories it contains and how many steps it will take to burn them off. If my body wants some fries—which happens more rarely than I ever imagined when I was always on a diet and craving everything that wasn't allowed—I'll indulge in the best truffle fries money can buy. And eat as many as my body wants. Then stop.

The most loving discovery so far is that most of the time, what the body really wants is to be nourished. So here's the kind of food my body's been asking for since I quit depriving it and stopped using food as a pacifier:

Crispy whole grain toast (partially burned around the edges) with fresh almond butter melting on top. A quinoa salad with fresh basil and pine nuts. Green pea soup. Focaccia with olives and a great Bordeaux (sauvignon blanc if it's daytime). Cold slices of ripened mango. Really sweet watermelon. Thin pieces of crunchy cornbread and a bowl of crowder peas. Steel-cut oatmeal with chopped nuts, dried apricots, and cranberries. Salad greens picked from my garden with a lemon, garlic, and truffle oil dressing I make myself. Grilled fish, roasted corn, and fresh tomatoes.

I've found that eating well and being satisfied leaves no room for the junky stuff. Which is not to say that I won't eat a good salty chip or two. But I no longer have the compulsion to eat the whole bag just because I'm tired or overwhelmed.

It's a daily effort to stay connected and centered and not use food as a drug the way I have obsessively—in and out of one diet plan or another—for years. But it's also an invitation to stop the crazy, punishing behavior and do as the poet Derek Walcott offers in his poem "Love After Love": Sit and feast on your life. That, I know for sure, is the best meal ever—to partake of the soul's banquet abiding within each of us.

Hungry? Eat an apple.

Make this your rule of thumb: If you're not hungry enough to eat an apple, you're not hungry.

I read this today in a magazine and thought that is a good thing to do.

HG's Lava Flow 3pts vs. avg. 10pts

Oh, how I just love this drink. While I order virgin drinks, this is my favorite of them all. You can use pineapple juice in place of rum. I can't wait to try this.

Ingredients:
3 oz. rum
8 frozen unsweetened strawberries, partially thawed
1/2 cup fat-free vanilla ice cream
4 oz. (1/2 cup) sugar-free calorie-free coconut-flavored syrup (like the kind by Torani)
1/4 cup canned crushed pineapple packed in juice
2 no-calorie sweetener packets (like Splenda)
1 1/2 cups crushed ice or 8 - 12 ice cubes
Optional garnish: pineapple wedges

Directions:
Add rum and strawberries to a blender and puree until smooth. Distribute evenly between 2 tall glasses.

Rinse blender. Place remaining ingredients in the blender, and add 4 oz. (1/2 cup) cold water. Blend at high speed until smooth.

Very slowly pour the contents of the blender over the strawberry mixture in the glasses. If you like, garnish each glass with a pineapple wedge. Enjoy!

MAKES 2 SERVINGS


Serving Size: 1 drink (half of recipe)
Calories: 177
Fat: <0.5g
Sodium: 42mg
Carbs: 19g
Fiber: 2g
Sugars: 10g
Protein: 1.5g

POINTS® value 3*

Breyers Smooth & Dreamy Bars

Update: I just tried these last night. They taste as good as they look! YUM!

I have yet to try these but they look SO good! HERE is a coupon if you haven't tried them yet either.

More Fiber-Rich Tips

* Choose fresh fruit and/or vegetables over juice.
* To get more fiber and nutrients, eat the skin of cleaned fruits and vegetables.
* Include bran and whole grain breads daily.
* Drink more water to accommodate your increased fiber intake to reduce indigestion.
* Eat less processed foods and more whole foods.
* Try to meet your fiber requirements with foods rather than supplements.
* A large increase in fiber over a short period of time could result in bloating, diarrhea, gas, and all-around discomfort. It is better to add fiber to your diet gradually over a recommended period of about three weeks, to avoid abdominal problems.

Delicious Ways to Boost Fiber Intake

It's Easier (and Tastier) Than You Think!
-- By Christine Seymour, Health & Fitness Writer
for Sparkpeople
(I've cut out some of the highlights from this article, in case you're like me and like to "get to the point":) but there is more good info. in the linked article.)
Replace your white bread with whole wheat bread. Look for the words "whole wheat" at the top of the ingredients list...
Leave the sugary cereals on the shelves.
Whole grain cereals and bran flakes are usually jam-packed with fiber—about 5 grams in one ¾ cup serving!
Pass the beans, please.
Beans and legumes are always a healthy choice, usually containing 6-7 grams of fiber per ½ cup serving (cooked).
Sweeten with fruit; add volume with vegetables.One cup of fresh red raspberries holds a whopping 8 grams of fiber and blackberries are close behind at about 7.5 grams. Acorn squash (1/2 cup baked) and artichoke hearts (1/2 cup cooked) provide about 4.5 grams of fiber, and a baked potato (with the skin) comes in at just fewer than 4 grams. Get 2 grams of fiber in a serving of broccoli, asparagus, cabbage, carrots, green beans, spinach, lettuce, or tomatoes.

Kim, how's the tracking going?

I keep waiting to see how you're doing this week. Hopefully it's just that you haven't felt the need to post your tracker because you are doing so well! I hope you're having a great week. See you Thursday.

9 Hidden Reasons to Stay Motivated

Ways to Rediscover Your Drive
-- By Zach Van Hart, Sparkpeople Staff Writer

(These are all great reasons to stick with it. Find the one that fits you and post it somewhere to remind yourself why you're doing it.)

1. Confidence

How did it feel after that first jog around the block? Or when you finally walked the stairs at work without losing your breath? The more you accomplish, the more you’ll believe in yourself.

2. Fit into that dress

It’s been hanging up in your closet for two years now, just waiting to be thrown on for a night on the town. All it takes is for you to go that extra mile and stay on track. Before you know it, those two years will be ancient history.

3. Make the week easier

Ever felt like a week was taking forever? It feels like Friday, but it’s only Tuesday? This happens when you’re not working towards anything. When you have a goal in mind, you’ll want to cook that healthy dinner or go to the gym. The week will not only go faster, but be more enjoyable.

4. Gives you purpose

Every once in a while, we need a good reason to get out of bed. Here it is, right in front of you. Eat the healthy breakfast that’s going to jump start your day, go for your morning jog, or walk to the driveway and grab the newspaper. When you’re motivated, you have a reason to do what you do.

5. For your kids

And your grandkids. And their kids, too. The healthier you are, the longer you’ll be around to watch your kids grow and to spoil your grandchildren. They’ll want you to be around as long as possible; consider this just another present.

6. Power of momentum

It’s a scientific fact – something in motion tends to stay in motion. Momentum builds quickly and can lead to great results. Suddenly, you’re not only working for the goal, but also to keep your streak alive. Even more reason to reach your goals.

7. The ‘wow’ effect

Picture this: Walking into a restaurant, you run into someone from high school, and their eyes light up. They gasp, "Wow, you look great!" By sticking with your goals, this can happen. Watch the "wows" add up.

8. Spread the spark

When friends and family see how hard you’re working, they’ll wonder how they can reach their own goals. Guess who they’re going to look to for help? By staying motivated, you’ll not only help yourself, but others too.

9. Keep gaining experience

The more you do, the more you will learn and understand. You’ll discover which tactics work best for you and which ones don’t. It’s like weeding out the garden - not the most enjoyable job in the world, but when you’re done, all that’s left are beautiful flowers. Keeping sticking with it and soon it will be all flowers for you.

HG's Sweet 'n Chunky Chicken Salad

Hot Chick!

Dozens of fat grams in chicken salad = bad news. Crunchy cucumbers, red grapes, and yogurt dressing on the other hand = GREAT additions. Here's HG's guilt-free answer to the notoriously fattening Waldorf chicken salad...

Ingredients:
1 cup (about 4.5 oz.) cooked & roughly chopped skinless lean chicken breast
1/2 cup chopped Persian or Kirby cucumber**
1/3 cup red seedless grapes, halved
1/3 cup chopped apple
1/4 cup plain fat-free yogurt
2 tbsp. fat-free mayonnaise
1 no-calorie sweetener packet (like Splenda)
1/4 tsp. lemon pepper seasoning
dash salt

Directions:
Mix together the yogurt, mayonnaise, sweetener, lemon pepper seasoning, and salt. Coat the chicken in this mixture, and then stir in the chopped cucumber, grape halves, and chopped apple. Then try not to pass out as you chow down on this insanely good chicken salad! MAKES 2 SERVINGS

HG Tip! If cooking your chicken from scratch, use nonstick spray (not oil) to keep the fat count down.

**These short, sweet cucumbers rule in this recipe! But if you can't find 'em, any cucumber will do.


Serving Size: half of recipe (about 1 cup)
Calories: 145
Fat: 1.5g
Sodium: 332mg
Carbs: 14g
Fiber: 1g
Sugars: 10g
Protein: 21g

POINTS® value 3*

Panera Strawberry Poppyseed Salad with Chicken

Full 16oz salad had 280 cal, 8g fat and 5g fiber POINTS value: 5
I love when it's strawberry season and I can order this salad at Panera. It is so good yet so low on points. Today I ordered 1/2 salad, and onion soup with the cheese and croutons. I figure my lunch was approx. 7 points with the bite of french roll I had too. :)

HG's Creamy Dreamy Fruit Fandango

PER SERVING (1 cup): 131 calories, 3g fat, 67mg sodium, 26g carbs, 3g fiber, 18.5g sugars, 1.5g protein -- POINTS® value 2*

Is it a dessert? A snack? A side dish? YEP, it's all of the above. And it's gooooooooood! Chocolate chips and slivered almonds invade this sweet 'n creamy fruit salad...

Ingredients:
1 cup Cool Whip Free, thawed
1 tbsp. Jell-O Sugar Free Fat Free Vanilla Instant pudding mix
2 Granny Smith apples, cored and chopped
3 cups seedless red grapes, halved
2 cups chopped strawberries
1/4 cup thinly sliced dry-roasted almonds (like Almond Accents)
2 tbsp. mini semi-sweet chocolate chips

Directions:
Place Cool Whip in a large bowl, sprinkle with pudding mix, and stir until smooth and slightly thickened. Add fruit and toss to coat. Add almonds and chocolate chips, and gently stir. That's it. (It's really easy.) Eat up!

MAKES 8 SERVINGS

Boost your Vegetable's Vitamin Power

Sparkpeople had a great article on fruits and vegetables recently.

* It’s true that vitamins break down in heat and air. The longer and hotter you cook something, the more nutrients you lose. But there are simple, easy ways to avoid major vitamin loss when preparing fruits and vegetables. The most obvious, of course, is to eat raw fruits and vegetables whenever possible.
* Cook only until crisp and tender. Otherwise known as al dente, a crisper vegetable or fruit will retain more nutrients than a mushy one. A good way to achieve this is steaming rather than boiling your food.
* Use as little water as possible while cooking. This reduces the dissolving action of vitamins.
* Use big pieces rather than small, cut-up pieces. Minimizing the surface area of each piece prevents loss of vitamins when exposed to air.
* Cover your pots during cooking to contain steam and heat. This helps reduce cooking time and therefore saves nutrients.
* The water you’ve used for cooking vegetables can be reused in soups, sauces, stews or vegetable juices. This is a way to get the benefit of residual vitamins.

Baked Potato Skins With Creamy Spinach and Turkey Bacon

I was canceling my monthly pass to use my lifetime status and when you choose not to cancel a little booklet of recipes pops up. I thought this recipe looked really good. Someone should make these for ww's if they're as good as they look! hint, hint! :)
snacks

POINTS® Value: 2
Servings: 6
Preparation Time: 10 min
Cooking Time: 20 min
Level of Difficulty: Easy

Creamy spinach and salty bacon makes these potatoes a hit. Make a double batch for your next party.


Ingredients
3 medium potato(es), baked, sliced in half and cooled
1 spray(s) cooking spray
20 oz chopped frozen spinach, thawed and squeezed dry
4 oz light cream cheese, at room temperature
1/4 tsp table salt
1/4 tsp black pepper
3 slice(s) cooked crisp turkey bacon, crumbled
Instructions

* Preheat oven to 400ºF. Scoop out flesh of potatoes, leaving about 1/4 of potato flesh in potato. (Reserve remaining potato flesh for another use such as mashed potatoes.)

* Place potato halves on a baking sheet and coat with cooking spray. Bake until lightly browned, about 15 minutes. While potato skins bake, combine spinach, cream cheese, salt and pepper in a medium bowl until well-blended.

* Remove skins from oven and spoon 3 tablespoons of spinach mixture into each potato half; bake until warmed through, about 5 minutes more.

* Remove skins from oven and top each half with about 1 tablespoon of crumbled bacon. Yields 1 potato half per serving.

Notes

* To easily dry spinach, place thawed spinach in a clean kitchen towel and squeeze out liquid over the sink, as though you were wringing out a wet towel.

Do you have excuses for not eating fruits and veggies?

We all have reasons for not eating fruits and vegetables. Most pretty valid I think. For me it is that they feel forced upon me, like a torture. Have you ever noticed that fruits and vegetables are never an "off limits" food, rather a "must eat" food. Right there that makes me not want them. I need to think about them differently because the fact is, when I eat them, I really like them. I just need to remind myself that I'm not conforming, rather eating "good!"

Tips and Tricks (thanks to this Sparkpeople link)


* Add fruit to your cereal, oatmeal, waffles or pancakes at breakfast.
* Create your own yogurt flavors with plain yogurt and different combinations of fresh fruit.
* Snack on raw vegetables or fruits instead of chips or pretzels. Keep sugar snap peas, raisins or carrot sticks in your car, your office or your backpack.
* Use chunky salsa instead of thick, creamy snack dips.
* Drink 100% juice instead of addictive coffee, tea, or soda.
* Going out to lunch? Take a trip to the grocery salad bar. Use lots of dark green leaves and other vegetables instead of piling on all of the extras like eggs, bacon and cheese.
* Add frozen veggies to any pasta dish. It's an easy way to get in another serving of the good stuff.
* Keep fruits and vegetables in line of sight. Grapes, oranges, bananas, and apples make a colorful bowl arrangement on the table. If you see them, you will eat them.
* Dried fruit is just as portable as potato chips -- and less messy. It tastes especially good when added to basic trail mix.
* When cooking vegetables, makes 2-3 times more than you need and immdiately store the extra away for tomorrow. It'll save you time later on.
* Add your own beans and vegetables (tomatoes, spinach, peppers, cabbage) to canned and quick-serve soups.
* If you must have pizza, load on extra veggies and pineapple instead of fatty meats and extra cheese.
* Try berries, melons or dates for a naturally sweet dessert rather than the usual candy bar, cookie, or ice cream sandwich.
* Frozen fruit and veggies are nearly as healthy as the fresh stuff, and only take minutes to prepare.
* Combine fruit with your main meal courses. Raisins, apples and tangerine slices add sweet, crunchy variety to a salad. Apples complement pork, pineapple is great with fish, and orange slices are perfect with chicken.