just a quick note

Just a quick note to let you know I, the person who maintains the blog and Facebook pages, will be out of town and not posting from Saturday 8/4 to Saturday 8/11. I will post again as soon as I return.

Positive Self-Talk… It will get you there!

Positive Self-Talk…

It will get you there!

 

Whether you are aware of it or not, we all have self-talk. You know that little voice inside your head that builds you up or tears you down? Your self-talk voice had been with you forever. Have you noticed the negativity that is present? Negative self-talk tapes can play over and over in your mind.

How do you stop the tape? It takes some work. It doesn't happen over night, but eventually you can learn to ignore unwanted thoughts.

Create your own positive self-talk! The negative self-talk has no value and is extremely draining. Fear is what fuels the fire which powers the intensity of the negative self-talk flame. You don’t have to give power to that fear! Instead, try to focus on and accept the positive self-talk. It might feel awkward at first, but it will get easier. (A component of your new life-style!) The more you focus on the positive, the more positivity you will create in your life. It has been said that your thoughts become actions. I believe we manifest the ones that we hold onto and give the most power to. So give your power to the positive self-talk and watch yourself accomplish your worthy goals.

Will I give power to positive or negative self-talk today?

Special event

Free Etools demo!

This weeks meeting topic

This weeks meeting topic = If Only....

Strawberries with Cream Filling Weight Watchers Recipe

Strawberries with Cream Filling

Weight Watchers Recipe

Ratings (88)
1PointsPlus Value
Prep time:  10 min
Cook time:  0 min
Serves: 18
Fast and festive, these stuffed strawberries are the perfect ending to all your summer soirees. Use jumbo strawberries for a beautiful presentation.
Ingredients
      1 pound(s) strawberries, large-size (about 18 strawberries)  
4 oz low fat cream cheese, at room temperature  
1/2 cup(s) powdered sugar  
1/2 tsp vanilla extract  
Instructions
Wash and dry strawberries (leave green caps on).

Using a paring knife, cut a wide v-shape out of the pointed end of each strawberry (like an open mouth); reserve cut out pieces of strawberries. Place cut strawberries on a serving plate, green cap-side down so they will be easy to fill.

Using an electric mixer, thoroughly combine cream cheese, sugar and vanilla in a medium bowl.

Chop reserved leftover bits of strawberries into tiny pieces and gently stir into cream cheese mixture with a spoon.

Fill each cut strawberry with a small amount of cream cheese mixture using a spatula or knife. Arrange filled strawberries on a serving plate, green cap-side down. Yields 1 strawberry per serving.
Notes
Prepare this recipe the same day you plan to serve it or the strawberries will weep. Refrigerate if not serving immediately.

recipe of the day

Light Aioli

Weight Watchers Recipe

Ratings (16)
1PointsPlus Value
Prep time:  5 min
Cook time:  0 min
Serves: 8
Serve this garlicky French mayonnaise with broiled chicken or fish, or drizzled over grilled asparagus. Just a little bit adds fantastic flavor.
Ingredients
5 Tbsp buttermilk  
3 Tbsp reduced-calorie mayonnaise  
1 tsp fresh lemon juice  
1 clove(s) (medium) garlic clove(s), minced  
1/8 tsp table salt  
1/8 tsp black pepper, freshly ground  
Instructions
In a small bowl, stir together buttermilk and mayonnaise. Stir in lemon juice, garlic, salt and pepper; mix well. Set aside for 5 minutes for flavors to blend. Yields about 1 tablespoon per serving.
Notes
This sauce can be made several hours in advance – just cover and refrigerate.
If desired, add 1 teaspoon minced dill weed or 1 tablespoon minced chives to the sauce.

Zucchini Tots

Getting your family to eat their veggies can often be difficult. Well these kid-friendly zucchini tots are the perfect solution! Make them in mini muffin tins for the perfect little side for breakfast or dinner!

I found this recipe on the

Two Bite Club

which I slightly adapted and they turned out great. My husband who is not a huge fan of zucchini loved them and they disappeared quick. Just be sure to generously spray the muffin tins to prevent them from sticking.

I know what you're thinking, another zucchini recipe? Well yes!! I love zucchini and summer is the time where many of us have an over-abundance of zucchinis in our gardens. I have tons of ideas for you and in fact I've create an entire Pinterest board called Yummy Zucchini in it's honor.
A few of my favorites are Zucchini Enchiladas (perfect for meatless Mondays), Chicken Rollatini Stuffed with Zucchini and Mozzarella, Zucchini Pizza Bites and last week's Sausage Stuffed Zucchini Boats.
For breakfast try this Chocolate Chip Zucchini Bread, even the pickiest of kids will enjoy them!

Zucchini Tots 
Skinnytaste.com
adapted from The Two Bite Club
Servings: 3  Serving Size: 4 tots  • Points+: 3 pts
Calories: 108  • Fat: 4.3 g • Protein: 6.8 g • Carb: 11.5 g • Fiber: 1.8 g • Sugar: 2 g
Sodium: 262 mg (without salt)
Ingredients:

• 1 cup zucchini, grated
• 1 large egg
• 1/4 medium onion, diced
• 1/4 cup reduced fat sharp cheddar cheese, grated
• 1/4 cup seasoned breadcrumbs
• salt and pepper to taste
• cooking spray

Directions:

Preheat oven to 400°.  Spray a mini muffin tin with cooking spray.
Grate the zucchini into a clean dish towel.  Wring all of the excess water out of the zucchini. In a medium bowl, combine all of the ingredients and season with salt and pepper to taste.

Fill

each muffin section to the top, pushing down on the filling with your spoon so it's nice and compacted so they don't fall apart when you take them out of the tin.

Bake for 16-18 minutes, or until the tops are golden.
Use a plastic knife or rubber spatula around the edges of each tot to remove them from the muffin tin. Enjoy!!

Thank you Skinny taste for the above yummy recipe

This weeks meeting topic = Build a smarter Salad!

skipping breakfast???

  "Skipping breakfast is a smart way to cut calories."

BOOO... Chances are, you'll eventually get super-hungry from the extended fast (there's a reason they call it BREAK-FAST) and be prone to making bad food decisions. You could end up consuming more calories overall than if you'd eaten a smart morning meal. In fact, a new study found that people who ate breakfast every day were less likely to become obese or develop type 2 diabetes than those who didn't. It was also noted that people who ate breakfast regularly were likely to have other healthy habits. So what do you do if you're not hungry first thing in the a.m.? Be prepared. Have an on-the-go breakfast ready for later in the morning. Who's a savvy eater? You are!

sleep & weigh management

  "Getting lots of sleep can help with weight management."

TRUE! Think about it this way: When you're sleep deprived, you don't feel energized. And neither does the rest of your body... which means less energy for efficiently burning calories. A recent study found that sleeping for more than 9 hours a night could suppress genetic influences on weight and favorably affect BMI (body mass index). On the flip side, getting less than 7 hours of shut-eye had the opposite effect. Another study found that merely viewing junk food while sleep deprived activated reward centers in a person's brain -- more so than those who got a sufficient amount of sleep -- which could make said food harder to resist. Rest is important, people!

Cumin-Lime Confetti Salad Weight Watchers Recipe

Weight Watchers etools recipe of the day! This looks like a good one!

Cumin-Lime Confetti Salad

Weight Watchers Recipe

Ratings (20)
5PointsPlus Value
Prep time: 20 min
Cook time: 0 min
Serves: 10
This colorful, crunchy salad would be a great addition to any summer BBQ or picnic. Try it as a topping for fish tacos, too.
Ingredients
30 oz canned black beans, rinsed, drained
2 cup(s) edamame (shelled), cooked, drained, cooled (about 12 oz)
10 oz frozen corn kernels, thawed, drained (or fresh corn; about 1 3/4 cups)
1 average serrano chile(s), seeded, minced
1 medium sweet red pepper(s), chopped
1 medium orange bell pepper, chopped
1 medium yellow pepper(s), chopped
1 medium uncooked red onion(s), minced
1/2 cup(s) cilantro, fresh, minced

Vinaigrette
3 Tbsp fresh lime juice
3 Tbsp olive oil
1 Tbsp lime zest
1 Tbsp kosher salt
2 tsp sugar
1 tsp cumin seeds
Instructions
In a large bowl, combine black beans, edamame, corn, peppers, onion and cilantro.

In a small bowl, whisk together vinaigrette ingredients.

Drizzle vinaigrette over bean mixture and toss to coat. Serve chilled or at room temperature. Yields about 1 cup per serving.
Notes
This salad can be made a day ahead - just refresh with additional lime as needed before serving

Stress Less

We’ve Got Trader Joe’s!
Their famous fare is coming to a Food Tracker near you

Thank you skinny taste for this yummy recipe

Crust-less Summer Zucchini Pie

A simple savory pie made with summer zucchini, shallots, mozzarella and parmesan cheese. If you're looking for a tasty way to use up your summer zucchini, this is it!

It makes a wonderful side dish to any meal or serve it at a potluck or brunch.
To make shredding the zucchini easier,  just throw it in the food processor. You'll want to put the zucchini in a cheese cloth and give it a good squeeze to take out all the moisture.


Crust-less Zucchini Pie
Skinnytaste.com
Servings:

6

• Serving Size:

1/6th

• Old Points:

3 pts

• Points+:

3 pts

Calories:

125.3

  • Fat:

4.8 g

• Protein:

8.1 g

• Carb:

13.1 g

• Fiber:

2.0 g

• Sugar:

2.5 g

Sodium:

420.1 mg

Ingredients:

• 10 oz shredded zucchini, all liquid squeezed out 
• 1/2 cup shallots, chopped
• 1/4 chopped fresh chives
• 1/2 cup part skim mozzarella
• 2 tbsp grated parmesan cheese
• 1/2 cup white whole wheat flour (King Aurthur)
• 1 tsp baking powder
• 2/3 cup fat free milk
• 1 tsp olive oil
• 2 large eggs, beaten
• 1/2 tsp kosher salt
• fresh cracked pepper to taste
• cooking spray (I used my misto)

Directions:

Preheat oven to 400°. Lightly spray a pie dish with cooking spray or your misto. Combine zucchini, shallots, chives, and mozzarella cheese in a bowl.
Sift flour and baking powder in a medium bowl. Add remaining ingredients to the bowl and blend well. Combine with zucchini mixture and pour it into the pie dish.

Top

with parmesan cheese and bake 30-35 minutes or until knife comes out clean from the center. Let it

stand

at least 5 minutes before serving.

Makes 6-8 servings.

2 new travelers opening soon

Lancaster:

Opened 7-19-12 Thursday @ 9:30

Growing Valley Baptist Church

44818 N. 20^th St. West,

Lancaster, Ca.  93534

Meeting is held in the church hall

Rosamond:

Opens Monday 7-23-12

Wayside Chapel Community Church

2584 Felsite Ave

Rosamond, Ca. 93560

Meeting is on the third floor

Meditation and Weight Loss

Meditation and Weight Loss
The relaxing powers of meditation are well known. But can simply sitting and breathing help you lose weight?
Article By: Valerie Reiss

Meditation is a centuries-old method for clearing the mind and calming the body. A few decades ago, it was known only as an Eastern religious practice or as mysteriously bohemian (the Beatles, for example, were avid meditators). But in recent years, meditation has gone mainstream.

Recommended as a stress-reducing technique by hospitals and doctors across the country, meditation's myriad benefits include reduced blood pressure, healthier arteries and an enhanced sense of well-being. With all these benefits going for it, meditation is an ideal tool for relaxation and self-discovery on the way to your weight goal.

Breathe Your Way to Peace — and Thinner Thighs?
"The very core place to start is the breath," says Alison Shore Gaines, a holistic counselor at Kripalu Center for Yoga & Health in Lenox, Massachusetts. In her "Conscious Eating for Sacred Nourishment" workshops, Gaines teaches students to take five deep breaths before eating. "A lot of times when we eat habitually, we get poised for action — we lean in and the tummy gets tight and we get ready to shovel," she says. Taking five breaths relaxes the body and clears the emotional palate. "This way people enjoy their food, they really taste it, they really see it — and they eat less because they're enjoying more and going slower."

Before you get too excited, though, remember: Meditation is not a quick fix. "You can't just magically sit down and meditate and tomorrow have no weight on your body," says DeDe Lahman, a certified yoga instructor and body image lecturer in New York.

A Practice of Presence
Of course, a meditation practice involves more than a few deep breaths. But it is simple. "Meditation is about stopping and being present, that is all," writes Jon Kabat-Zinn, PhD, in Wherever You Go, There You Are; Mindfulness Meditation in Everyday Life. He adds, "Mostly we run around doing. Are you able to come to a stop in your life, even for one moment? Could it be this moment? What would happen if you did?"

What happens on the physical level is what Herbert Benson, MD, the Harvard doctor who initiated meditation studies in the 1970s, calls the "Relaxation Response." He discovered that during meditation, brain waves shift into a state similar to — and sometimes more relaxed than — sleep. This level of relaxation lowers the amount of stress hormones that can contribute to pain and illness.

Meditation can also clear a foundation for healthier thinking and feeling. "When you meditate, all the junk comes up, all the clutter," says Lahman. "The negative body images come up, the desires for certain foods come up, and the emotions that are attached to those desires come up. The more they surface, the more you can put them in your mental recycle bin and start with a clean slate."

Meditation How-Tos
There are many types of meditation. Find one that resonates with your beliefs, and make sure your instructor has plenty of experience. In the meantime, you can try the following:

Sit straight in a comfortable, quiet place.
Close your eyes.
Relax your muscles.
Pay attention to your slow and natural breathing.
When distracting thoughts occur — and they will — simply notice them and gently bring your attention back to the breath. You may have to do this often at first.
Continue for 10 to 20 minutes.
Try to practice once or twice daily. With time, meditation will "bring a sense of relaxation, of coming to peace," says Gaines. "And from that place of peace we make better choices."

recipe of the day

Weight Watchers Recipe


3PointsPlus Value
Prep time:  10 min
Cook time:  5 min
Serves: 6
Grilled romaine lettuce tastes similar to cooked escarole. Its mild, mellow flavor is a great foil for our homemade tangy dressing.
Ingredients
2 Tbsp olive oil, extra virgin  
1 1/2 Tbsp fresh lemon juice  
1 1/2 Tbsp reduced-calorie mayonnaise  
1 1/2 tsp Worcestershire sauce  
1/2 tsp minced garlic, finely minced  
1/8 tsp black pepper, freshly ground (and more for garnish if desired)  
      3 head(s) romaine lettuce, halved lengthwise, stems attached, about 8 oz each  
3 spray(s) cooking spray  
3 Tbsp grated Parmesan cheese, such as Parmiggiano Reggiano  
Instructions
Preheat grill to medium-high.

Meanwhile, in a small bowl, whisk together oil, lemon juice, mayonnaise, Worcestershire sauce, garlic and pepper until blended; set aside.

Coat romaine hearts with cooking spray; grill until lightly charred, turning once, about 30 seconds to 1 minute per side.

Place lettuce on a serving platter and drizzle with dressing; sprinkle with cheese and some freshly ground black pepper, if desired. Yields about 1/2 romaine heart, 1 tablespoon dressing and 2 teaspoons cheese per serving.
Notes
Leave root end intact when halving romaine hearts or they will fall apart.
A typical addition to a Caesar dressing is anchovies. Here, Worcestershire sauce, which has anchovies as an ingredient, supplies a subtle, not at all fishy flavor. If you’re an anchovy lover, stir a chopped fillet into the dressing (could affect PointsPlus value).

activelink arrives

Come by a center near you today to pick up your Activelink.

Cherry Lime Ice Pops

Cherry Lime Ice Pops
Skinnytaste.com
Servings: 4  Serving Size: 1 popsicle • Old Points: 2 pts • Points+: 3 pts
Calories: 122 • Fat: 0.2 g • Carbs: 31 g • Fiber: 2.4 g • Protein: 1.3 g • Sugar: 27 g
Sodium: 0.2 mg

Ingredients:

• 1 lb cherries
• 1/2 cup water
• 1/4 cup sugar
• 3 tbsp fresh lime juice

Directions:

Stem the cherries and remove the pits.  In a medium saucepan over medium heat, combine the cherries with the water, sugar, and lime juice, and cook until the cherries are very soft and cooked through, about 10-15 minutes.  Remove from heat and let it cool to room temperature.

Puree the cherries and their liquid and put the mixture through a fine sieve.

Pour into popsicle molds and freeze.

“When things go wrong don't go with them.”

Elvis Presley (1935-1977);

This weeks meeting topic

This weeks meeting topic= Activate your activity!

Today's Mission: Keep your priorities in sight. Make a list of 5 reasons why you're getting healthy and post it where you'll see it every day.

Watermelon Cucumber Lime Salad

Watermelon Cucumber Lime Salad

(4 servings)
3 cups watermelon, chopped into 1 inch cubes
1 cucumber, peeled
1 lime
1/2 teaspoon coarse salt (for example, Kosher salt)
1/8 teaspoon cayenne pepper (optional)
Chop cucumber in one inch cubes and mix in large bowl with watermelon. Squeeze lime over mixture and add salt and cayenne. Toss and serve immediately.
This salad doesn’t store well because the watermelon tends to get soggy after you add salt.
For one serving: 46 calories, 0.3 g fat, 11.4 g carbohydrates, 8.3 g sugar, 1.2 g protein, 0.9 g fiber, 243 mg sodium, 1 PointsPlus

Grilled Italian Bread and Tomato Salad

Grilled Italian Bread and Tomato Salad

Weight Watchers Recipe


3PointsPlus Value
Prep time:  15 min
Cook time:  4 min
Serves: 6
Garlic-rubbed grilled bread is tossed with juicy, ripe tomatoes and basil. A great summer salad.
Ingredients
1 1/2 Tbsp olive oil, extra-virgin  
2 tsp red wine vinegar  
1/2 tsp table salt  
1/4 tsp black pepper, freshly ground  
1/4 tsp dried oregano, crumbled  
      1 1/2 pound(s) fresh tomato(es), cut in wedges, wedges halved (4 1/2 cups)  
      1/3 cup(s) (chopped) uncooked red onion(s)  
3 1/2 oz Italian bread, or ciabatta bread, cut into four 3/4-inch-thick slices  
2 spray(s) cooking spray  
1 clove(s) (medium) garlic clove(s), cut in half (to taste)  
1/2 cup(s) basil, fresh, cut into strips or roughly torn*  
Instructions
In a large bowl, whisk together oil, vinegar, salt, pepper and oregano. Add tomatoes and onion; toss and let stand at least 15 minutes for flavors to blend.

Heat outdoor grill or stovetop grill pan. Coat bread with cooking spray.

Grill bread until toasted, about 2 minutes per side; remove from grill and rub with cut side of garlic. Cut bread (or simply break it) into bite-size chunks.

Just before serving, add bread to bowl with tomatoes; sprinkle with basil and toss to mix and coat. Yields about 1 cup per serving.

This weeks meeting topic = Turn Slip-ups into Success!

Hash Brown Skillet Dinner

Hash Brown
Skillet Dinner
6 servings @ 6 each
Spinach Salad
6 servings @ 2 each

1 lb lean ground beef or turkey
1⁄2 c diced onion
20 oz bag shredded hash browns
(1 T vegetable oil, 1⁄2 t salt)
2 / 14 oz cans diced tomatoes, Ital style, undrained
3/4 c shredded 2 % sharp cheddar cheese
1 bag spinach
1⁄2 c dried cranberries
1⁄2 pint blueberries
(12 T Kraft® Light balsamic vinaigrette)
In a 12” skillet, brown beef & onions. Stir in hash browns. Press down into pan lightly. Cook 6minoruntillightlybrownonbottom. Drizzlew/ oil. Turn mixture over in sections & cook 6 min more or until browned. Add tomatoes & salt. Cook until tomatoes are heated through. Sprinkle w/ cheese.
Toss salad together; divide into 6 salads.

FAT vs. MUSCLE

FAT vs. MUSCLE
It's so important for you to build muscle in order to lose fat.
Maybe you've wondered about muscle vs fat and why you need to build muscle to lose fat, look slim and keep the inches off.
Well, below you'll see why healthy permanent weight loss requires you to build muscle to lose fat.
However, many women are afraid they'll "bulk-up" if they build muscle.
And since muscle weighs more than fat, they think they'll look bigger instead of slim and trim, which is their weight control goal. But as you can see from this fat vs muscle diagram, it's just the opposite.
Plus, as far as bulking up is concerned, it's hard enough for men to bulk-up and they have much more of the natural hormones necessary.
The facts are clear. The best way to lose fat and look slimmer is to build muscle. Since one picture's worth a thousand words, here's 5 lbs of muscle vs fat of the same weight. Notice 5 lbs of fat is three times bigger.
This means that if you were to build 5 lbs of muscle and lose 5 lbs of fat, you would weigh exactly the same, but look smaller and firmer.
So imagine if it were 25 lbs or 50 lbs of lost fat vs muscle gained.
This is why it's possible for you to lose fat inches when exercising, yet show no change in scale weight. And can you see how firm the muscle looks compared to the lumpy, tapioca pudding consistency of fat?
Build Muscle to Lose Fat Benefits:
Although daily physical activity, like walking, swimming and aerobics are essential to good heart health and weight management, combining muscle building weight training with cardiovascular exercise, gives you an unbeatable combination to lose fat and keep it off permanently.
Of course it takes a few weeks before you see any measurable changes. But you'll start to build muscle, lose fat and burn more calories from the moment you begin weight training. Building muscle helps you:
1. Burn more calories. Unlike fat, muscle beefs up your metabolism to help you burn more fat and calories throughout each day.
2. Improve appearance. When done properly, strength training can greatly improve your posture and help to prevent joint pain.
3. Build confidence. Strong muscles and joints increase your level of confidence in your abilities to perform many lifestyle activities.
4. Prevent injury. Strength training can build stronger muscles and more limber, flexible joints, which play a crucial role in preventing injury.
5. Increase bone density. Weight bearing activities improve your bone density and reduce bone loss. This helps to prevent osteoporosis.
The latest research shows that weight training combined with aerobics is the best way to build a strong, firm, slender body and keep it that way.
So, if you want to look and feel better than ever, you need to build muscle to lose fat. Just use the fat vs muscle diagram above for inspiration and find yourself a qualified professional to help, so you don't hurt yourself.
Then go for it and stick to it on a regular basis

"Denial ain't just a river in Egypt"

Mark Twain

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If things aren't going the way you THINK they should be-

take a step back.

Perhaps you are wallowing in De-Nile?

 

Get out of that river. Save yourself. What is the most likely cause

of things not working? Have courage.

Take a good guess. Take your Best Guess!

And then FIX IT.

 

What will you do today to be more successful than last week?

 

 

 

In coaching, we set small weekly goals. This helps us take small steps to success. I set my own goals every week- it works to know what you want to do and what you are going to do to get there!

What two goals can you set today that will help you have a great week?

 

Examples of weekly goals:

• I will have two planned snacks each day; one at 3:00 PM and the other at 9 PM. I will not snack at all other than those two times. Comment: This will enable me to journal better and lose weight faster and more effectively.
• When I get the urge to snack, I will _______________________ instead.  Comment: Diversion helps me stay out of the kitchen.
• I will exercise Monday, Wednesday and Friday this week for 30 minutes. Comment: Monday and Friday I will walk after breakfast with a friend and on Weds. I will ride my bike after dinner.

​What goals sing to you? WRITE THEM DOWN!

 

Have a successful week and don't fall in De-Nile!

look at what just came in today

meeting topic

This weeks meeting topic = Vacation Renovation! Remember we are closed Wednesday.