Sugar: The Bitter Truth

I wanted to share this video with all of my viewers. I have watched this from beginning to end. I must first of all thank the anesthesiologist that I spoke with this morning from one of our local hospitals. He was very informative with information and suggested I watch this. I have an online class that I'm doing and this was one of our videos to watch. Hmmm....do you see any relation there??? I do ... When I get something like this from someone then I get it yet again from another resource I take it very seriously...why because I feel that it is something that I need to take information away from and incorporate in my life. I also being a Christian when God allows something like this in my life from something I have read or something that someone says and it is the same I take it seriously, praying about it ...then incorporating in my life. This isn't the first time this has happened this week. I was doing my daily walking; stepping up my activity levels to increase my activity points....a gentleman approached me telling me he had noticed that I have been walking there for a while now. I said yes I have been now. He then told me things he noticed about my walking and how he has seen improvement. While you may not always see differences on the scale do take notice of your body. Do you feel different?? Are your clothes fitting differently?? Are your shoes fitting differently??? Is your endurance level increasing or decreasing??? These are all important things to take notice of. When he said how he had seen improvement it took me back abit... I even asked him what did you see? He told me all that he had seen then he closed with the Lord blessing me for taking care of His creation ~ after all God did design me. I was thankful for what he expressed to me. I close with this take what others tell you and be thankful for what they tell you there are lessons to be learned things to see.

I hope that you will watch this and please comment below what you were able to take away from it. I mentioned earlier I had done my daily walk. I walked more miles today in a shorter time. I got over 3 miles in this morning and earned some great activity points of which I will not return as food. I have been writing my meal plan for this upcoming week. I will be looking even closer to my food choices. I hope you will too. Thank you so much for watching this and taking time out of your day for it. Thanks for stopping by!
Grace & Peace,

Weigh In

I went to Weight Watchers yesterday.  I wanted to see how I did.  I knew I was on target for my points during the week as well as stepping up my activity level.  I also had a non scale victory.  My non scale victory was a size difference. A dear friend of mine got me a coat for Christmas ~ What a blessing for wonderful friends.  She asked me my coat size and I thought about it...... what size am I??? I honestly didn't know.  I had a coat which I had to throw away as it was one too large on me and second of all would have been no good to anyone else.  I say this because it had a tear down the entire front on the right side of the coat.  Repairing it wouldn't have been good as the fabric of this coat was so thin and frayed at the tear.  I had been wearing a denim coat (my Dad's 8/22/09) with my sweat jacket under it.  Hey, had to improvise....hehe. A girl does what a girl has to do.  I have been fortunate as this winter has been quite mild.  I am only
out a few minutes in the am then later in the pm...if I have errands again I'm not out in the elements that long so what I've been wearing has been sufficient.

As I mentioned I went to weigh in.  I was feeling quite confident when I went in.  I was thinking maybe a possible 1 to 2 pound loss.  Quite to my surprise I found that I had lost 4.8lbs!!!!! I was sooo happy!!! Now mind you I have been setting little goals along the way. I have been doing this because I have found it very helpful in my journey to a new lifestyle.  I say that because some say they're on a diet or just losing weight.  I say new lifestyle because this is NOT a temporary fix for me.  This is a way of life for me.   I want this to be the way I eat and take care of myself.  I don't want to stop when I get to goal.  I want to maintain and teach my family along the way these healthy ways of eating and taking care of their bodies.

I will continue to have updates now as this has been a request of some viewers of mine.  I want to have a healthier new year.  I also want to resolute to reach goal this year.  I don't think it is impossible and also I want to go for another 5K as well.  So be sure to stop back for updates.  I will update even if I do not have a loss.  I'm hoping to have another loss next week, but we will see how this plays out as I have a birthday this weekend.

Thanks for stopping,

Restaurant Tips

Avoid unlucky number 7
Open the menu, and trace a large, imaginary "7" with your finger from edge to edge. Research shows that the average customer's eyes follow this path first upon opening a menu, says Brian Wansink, PhD, director of the Cornell University Food and Brand Lab in Ithaca, New York and author of Mindless Eating: Why We Eat More Than We Think (Bantam, 2006). You'll usually find the items that yield the highest profit (food cost vs. menu price) along the 7 line. The better values will tend to be nearer the left-middle and lower-right corners of the menu.

Hold the butter 
Must raid the bread basket? Use olive oil, not butter. A University of Illinois study of 340 patrons in an Italian restaurant found that those diners who dipped their bread in olive oil ate an average 23 percent less bread than the butter users, and reported feeling full sooner. They escaped the bread basket with 50 fewer calories overall; olive-oil users ate an average of 264 calories in bread and oil, while butter spreaders consumed 319.

Start the right way
Stick with a classic appetizer: get the shrimp cocktail for 4PointsPlus values. (A quarter cup of cocktail sauce = 2PointsPlus values; 4 ounces of large shrimp is 2.)

Nix the prix fixe 
Ordering the three-course prix-fixe is just another way of super-sizing, says Bonnie Taub-Dix, a nutritionist in New York and spokesperson for the American Dietetic Association. The automatic addition of an appetizer and dessert adds PointsPlus® values and is harder to resist—after all, you've paid for them.

Keep greens lean
Salads are supposed to be good-for-you choices, right? Sometimes even the wrong dressing choice can multiply the PointsPlus value. When possible, order salad dressings and sauces on the side. Dip your fork in, instead of pouring it on, and you'll consume far less without noticing much of a difference in flavor. Here are some things you need to know about popular salad choices:

Cobb salad
It tastes great because it's loaded with bacon, dressing, egg yolks and blue cheese. At 11PointsPlusvalues in a 3-cup serving (and that's without the dressing!), you might as well go for the steak.

Caesar salad
Expect to find around 8-10 PointsPlus values in just a quarter cup of the caesar dressing alone — before the croutons or any other special extras. If the restaurant offers a low-fat caesar dressing on the side, order that with a plain salad.

Chef's salad 
There could be 1,000 calories in that festive bowl of cold cuts, says Taub-Dix. Depending on the types and quantity of meats and cheeses the restaurant uses, it could vary from 2PointsPlusvalues per cup to five times that with dressing.

Crispy-topped salads 
Adding Asian crispy noodles or crunchy croutons to your salad? Depending on where you're eating, they can add 2 PointsPlus values to your meal — and sometimes more.

Ace the Main Event
Redefine surf and turf 
Steamed fish and grilled chicken breast are the champs of sea and land, at 3 and 4 PointsPlusvalues respectively for a 4-ounce portion. But be careful: "'Grilled' can mean it was 'grilled' in a frying pan with oil," says Taub-Dix. Ask for it "grilled dry."

Roasted chicken surprise
"Very often I have seen chefs lift the skin and put butter or oil under it," says Taub-Dix. Chefs also put butter on steak to give it glaze. Ask them to refrain when you order.

Halve it your way
Cut your entrée in half as soon as it arrives and put it aside in a doggy bag. What's left on your plate will probably still be larger than a "standard" portion size.

Make it a spud light 
A plain baked potato has 5 to 6 PointsPlus values, depending on size. The blob of butter or sour cream it cries out for has twice that. Squeeze a lemon wedge or spoon salsa onto that tuber instead.

Have your just desserts
If you and your loved one traditionally like to close a restaurant meal with a shared dessert for the table, go for the sorbet.

The Skinny on... Bread

From doughy white slices to the crustiest artisanal loaf, here’s what to look for when buying the staff of life.

Article By: Debbie Koenig

• The Facts
• Recipes From Our Sponsor

Who hasn’t heard that bread is fattening? Some people would have you believe that eating a slice is akin to downing an entire birthday cake, frosting and all. But in reality, if you stick to whole grains, bread can be downright healthy. Here’s a guide to navigating the bread aisle.

The whole-grain shebang
Whole grains — for example, wheat flour milled using the entire grain, which preserves all the fiber, vitamins and minerals — have multiple health benefits. According to the USDA, people who consume at least three servings of whole grains each day are at lower risk for diabetes and heart disease. And several studies have shown that diets high in whole grains are associated with lower body weight.

More Bread-Aisle Food for Thought

Whole white wheat 
If you (or your kids) don’t like the hearty taste of whole-grain breads, this option uses an albino variety of the grain, which is not only lighter in color but also milder in flavor. Double-check that you’re buyingwhole white wheat, though, or you may wind up with refined flour, which offers very little nutritional value.
Light breads
Choosing bread isn’t only about whole grains; carbs, protein, fat and fiber should be taken into account too. Light whole-grain breads can save calories while still offering fiber to keep you feeling satisfied, which is one reason why they're Weight Watchers Power Foods. A single slice of one brand’s 100-percent whole-wheat bread has aPointsPlus™value of 2, and you’ll get two slices of their light variety for the same number of PointsPlus values. Double the fun!
Organic breads 
More a question of overall health benefits than dietary ones. The ingredients are grown without pesticides, herbicides or fungicides, which may be beneficial to your body and the planet, but won’t make much difference nutritionally.

What to look for at the store
The supermarket bread aisle overflows with options. Our advice: Read packages carefully. Ingredients are listed in proportional order, so if the first item doesn’t begin with the word “whole,” beware. Even if it’s the second or third item, the amount may not be substantial.
Multigrain breads are trickier, since each individual grain is only a small portion of the recipe, but taken all together the whole-grain content may be superb. Other whole grains you might see include barley, brown rice, buckwheat, bulgur (cracked wheat), corn, millet, oats, rye and spelt. Ideally, you’re looking for 16 grams of whole grains in a serving — most bread that meets this level will mention it somewhere on the package. This advice works across the board for sliced bread, English muffins, bagels, wraps — you name it.
What to avoid
When you’re reading the label, steer clear of breads with predominantly “white flour,” “enriched white flour” or “wheat flour” — all three terms signify that the grain has been refined: stripped of the nutrient- and fiber-rich bran and germ. All you’re getting here is the starchy stuff, with none of the health benefits. Also look at what kind of fats are listed, and avoid trans fats (partially hydrogenated, vegetable oil shortening or hydrogenated vegetable oil). These are the fats that can increase your risk for heart disease. None of them are essential in bread-baking, so they’re easy to dodge.
At the bakery 
Without a package to read, it’s difficult to know for sure exactly what you’re getting with bakery bread. But there are some rules of thumb: Look for whole-wheat bread. Ask if you can pick up the loaf before buying, and if it’s lighter than air, don’t buy it. Generally speaking, the heftier the bread, the higher the whole-grain content. And don’t be afraid to ask questions! Bakers are often proud to discuss their product and will be more than happy to tout high-quality ingredients.

Breakfast Enchilada

Weight Watchers Recipe

Ratings (27)

6PointsPlusValue

Prep time:  20 min

Cook time:  18 min

Serves: 4

This Mexican spin on a Western omelet is brimming with fillings: egg, pepper, tomato, garlic, cheese and cilantro. It's then topped with sour cream and spicy salsa.

Ingredients 2 spray(s) cooking spray    2 tsp olive oil      2 medium uncooked scallion(s), chopped      1 small green pepper(s), seeded and chopped      1 medium fresh tomato(es), chopped    2 clove(s) (medium) garlic clove(s), minced      4 large egg white(s)      2 large egg(s)    1/2 cup(s) low-fat shredded Cheddar cheese    2 Tbsp cilantro, fresh, chopped    1/4 tsp table salt    1/4 tsp black pepper, freshly ground    4 medium whole wheat tortilla(s)      1/2 cup(s) fat-free sour cream      1/2 cup(s) fat free salsa, medium or hot variety    Instructions Preheat oven to 400ºF. Coat a shallow baking dish with cooking spray. Heat oil in a large skillet over medium heat. Add scallions, green pepper, tomato and garlic; sauté 5 minutes. Add egg whites and whole eggs; cook until eggs are scrambled, about 3 minutes. Remove skillet from heat and stir in cheese, cilantro, salt and black pepper. Place a tortilla on a flat surface; spoon 1/4 of egg mixture onto center of tortilla and roll up tortilla. Fill remaining tortillas with remaining egg mixture, then place tortillas side-by-side in prepared baking dish; lightly coat with cooking spray. Bake until golden brown and tortilla ends are slightly crisp, about 10 minutes. Serve with sour cream and salsa spooned over top. Yields 1 enchilada, 2 tablespoons of sour cream and 2 tablespoons of salsa per serving.

Thought I'd share with you this recipe.  I have tried it and was very yummy.  I had to change out the salsa though as there are onions and my being allergic made substitution. I also eliminated the scallions as well.  I have more things coming so be on the lookout.

Are You a Yo-Yo Dieter?

By Katelyn Dieffenderfer

All too often, people lose weight only to gain it back again. Follow these tips to stop the maddening cycle.

For many people, losing weight is a source of great pride and accomplishment. After all, dieting can be a grueling endeavor, and the pounds you've shed represent a lot of hard work. Once you've lost the weight, you have both a slimmer body and improved health to show for your efforts.
But if weight loss is so satisfying, why is "diet" still considered a four-letter word? Sadly, most dieters' success is fleeting. According to UCLA researchers who analyzed 31 long-term diet studies, only a very small percentage of study participants managed to sustain their weight loss, while the vast majority put the weight back on. In some cases, the subjects eventually gained even more weight than they'd initially lost.

The Dangers of Yo-Yo Dieting

If any of this sounds familiar, chances are, you're a yo-yo-dieter-and the constant ups and downs are may be undermining your weight-loss efforts and your health. In addition to the discouragement that may accompany rapid weight cycling, according to the National Eating Disorders Association (NEDA), yo-yo dieting has been linked to long-lasting negative impacts on metabolism.

What's more, a study by the Cooper Institute for Aerobics Research in Dallas showed that men who are yo-yo dieters are more likely to suffer heart attacks, high blood pressure, and diabetes than non-dieters. Further, yo-yo dieters may experience physical problems such as a decrease of muscular strength and endurance, thinning hair, loss of coordination, fainting, weakness, and slowed heart rates, the NEDA reports.

Stopping the Cycle

Creating a food plan is a great idea-it can help you lead a healthier life and reach your goal weight. But take a closer look. Does yours restrict certain foods completely or promote eating from only certain food groups? Did you find it in a magazine at the grocery-store checkout? Is it really more like a diet than a healthy food plan? If so, it could put you at risk for yo-yo dieting.

The American Heart Association (AHA) recommends that you make sure your plan meets the following criteria:

• It enables you to burn at least as many calories as you take in.
• It encourages you to eat a variety of nutrient-rich foods.
• It emphasizes vegetables and fruits, as well as whole-grain, high-fiber foods.
• It includes fish, lean meats, and poultry without skin, cooked without added saturated or trans fats.
• It helps you cut back on beverages and foods with added sugars.
• It cuts back on foods containing partially hydrogenated vegetable.

In addition to eating a healthy meal plan, you should be sure to combine it with at least 30 minutes of physical activity most days of the week.  (Is it me or do these suggestions sound like the Weight Watchers Good Health Guidelines?  Hmmmmmmmmm................  They are listed on page 61 of your GETTING STARTED BOOK - check them out and how much you need to eat of them)

100 Calorie Snacks

I know we all like snacks and sometimes it's just easy to grab a 100 calorie snack pack.  HungryGirl.com has listed many of the them and I thought you might like to have the list on hand.
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!    [Image] 
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 -- PointsPlus™ value 3* 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 -- PointsPlus™ value 3* 

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 -- PointsPlus™ value 3*

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 -- PointsPlus™ 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 -- PointsPlus™ value 3* 

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 -- PointsPlus™ 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 -- PointsPlus™ value 2* 

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 -- PointsPlus™ value 3* 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 -- PointsPlus™ value 3*
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 -- PointsPlus™ value 3* 

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 -- PointsPlus™ value 3* 

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 -- PointsPlus™ value 3* 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 -- PointsPlus™ value 3*
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 -- PointsPlus™ value 3* [Image] 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 -- PointsPlus™ value 3* 
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 -- PointsPlus™ value 3* 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 --PointsPlus™ value 3* 

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 --PointsPlus™ value 3*