Be sure to plan ahead. Weight Watchers will be closed Monday. Enjoy your Labor Day / Holiday Weekend!

Baked Oatmeal Recipe

Baked Oatmeal Recipe

(8 servings)

Dry ingredients:
2 cups old fashion oats
1/2 tsp baking powder
1/4 tsp salt
1 tsp allspice
1/2 tsp cinnamon

Wet ingredients:
2 1/2 cups sliced fruit
1 cup milk
1 cup plain yogurt
2 eggs
1/4 cup maple syrup, honey, brown sugar, or sugar

Preheat oven to 350F. Spray nonstick spray on a 8x8 baking dish (or equivalent). Mix dry ingredients and then mix in wet ingredients. Spoon into pan and cover with foil. Bake for 20 minutes, remove foil, and bake for another 25 minutes until golden brown.

Enjoy hot, cold, or room temperature. If well covered, this will keep in the fridge for one week.

For one serving using low fat milk and yogurt = 170 calories, 3.6 g fat, 27.6 g carbohydrates, 7.1 g protein, 3.1 g fiber, 163 mg sodium, 4 PointsPlus

new items

 

"I'm starting my diet tomorrow."

 

How many times have you said those very words?

STOP!

Be the best you can be EVERY DAY.

Some days you'll be great.

Other days you'll do lousy...

Some days will be "what the hell" days.

But get over this business of starting and stopping diets.

Face it...we all need to keep dieting.

Every day.

How great can you be today?

Get out your tracker and make a food plan

for the rest of the day.

You can always change it-

but at least you have something to work from.

Don't start your diet tomorrow.

You've had enough tomorrows.

This weeks meeting topic

This weeks meeting topic = Return to Routine

Edamame, Tomato and Feta Salad with Fresh Basil

Edamame, Tomato and Feta Salad with Fresh Basil

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Weight Watchers Recipe

Ratings (20) Rate it
4PointsPlus Value
Track
Prep time:  15 min
Cook time:  0 min
Serves: 10
A fantastic fusion of Greek, Japanese and Italian ingredients. Serve over a bed of romaine lettuce or on its own.
Recipe Read All Reviews (23)
Ingredients
3 Tbsp olive oil  
2 Tbsp red wine vinegar, or to taste  
1 Tbsp water  
1 clove(s) (medium) garlic clove(s), minced  
3/4 tsp table salt  
1/4 tsp black pepper  
      1 pound(s) edamame (shelled), cooked  
      10 medium plum tomato(es), seeded, chopped  
1/2 cup(s) basil, fresh, cut into ribbons*  
      1 small uncooked red onion(s), finely sliced  
1/2 cup(s) crumbled feta cheese  
Instructions
To make dressing, in a small bowl, combine oil, vinegar, water, garlic, salt and pepper; set aside.

In a large serving bowl, combine edamame, tomatoes, basil and onion; toss with dressing and sprinkle with cheese. Yields about 1 cup per serving.

recipe of the day

Summer Vegetable and Farro Salad

Weight Watchers Recipe

Ratings (20)
3PointsPlus Value
Prep time:  15 min
Cook time:  30 min
Serves: 6
This fiber-rich salad combines fresh summer vegetables and farro with a creamy dill dressing. Out of season, use cooked frozen corn and halved grape tomatoes.
Ingredients
3/4 cup(s) uncooked farro  
1/4 tsp table salt, for cooking farro  
2 cup(s) water  
      2 medium corn on the cob, kernels removed (about 1 cup)  
      3/4 cup(s) uncooked zucchini, diced  
      1/4 cup(s) fat-free plain Greek yogurt  
1/4 cup(s) reduced-calorie mayonnaise  
1/4 cup(s) dill, fresh, chopped  
      3 Tbsp uncooked shallot(s), minced  
1 Tbsp apple cider vinegar  
1/2 tsp table salt  
1/8 tsp black pepper, freshly ground  
      2 medium plum tomato(es), diced (or about 1 cup diced ripe tomato)  
Instructions
Combine farro, salt and water in a medium saucepan; bring to a boil over high heat. Reduce heat to low and simmer, covered, until farro is tender, about 20 to 30 minutes (pearled/semi-pearled farro cooks in 20 to 30 minutes while whole farro cooks in 60 minutes - check your package carefully); drain well. Spoon farro into a serving bowl with corn and zucchini; mix well and allow farro to cool slightly.

Meanwhile, in a medium bowl, combine yogurt, mayonnaise, dill, shallot, vinegar, salt and pepper. Add tomatoes to farro mixture and then drizzle with dressing; toss to coat. Cover and chill at least 30 minutes for flavors to blend. Yields about 1 cup per serving.
Notes
This recipe can be made with many types of grains. Give brown rice, barley or wheat berries a try. Although we’ve added the corn and zucchini in their uncooked state, you can microwave them until tender or sauté them in a nonstick pan until lightly browned.

Eat Yourself Skinny -

Eat Yourself Skinny - Printable Recipes

Spinach and Egg White Omelet
3 egg whites
Handful of spinach (about 1/2 cup)
1/2 cup onion
4 or 5 grape tomatoes
Salt and pepper, to taste

Preheat the oven to 400 degrees F.  Spray a medium skillet with cooking spray and saute your chopped onion for 3 to 4 minutes, until translucent.  Add your spinach and saute until just wilted. 

Place spinach-onion mixture in a small glass dish (or you can use a small skillet) and crack 3 egg whites over top.  Season with a bit of salt and pepper, add sliced tomatoes and bake in oven for 17 minutes.  Serve with fresh fruit and enjoy!

Whats for dinner tonight?

    Today:

 

What can you do differently to make a true difference?

 

Maybe...

Make it to your Weight Watchers meeting this morning?

Clean out your trigger foods?

Cook a big batch of vegetable soup?

Have the salad made in the morning?

T R A C K ?

 

Whatever you do, don’t give up. Even if you aren’t feeling any motivation today, or this week, don’t give up. Again, that motivation will come back. Think of your goal as a long journey, and your slump is just a little bump in the road. You can’t give up with every little bump. Stay with it for the long term, ride out the ebbs and surf on the flows, and you’ll get there.

“It's easier to go down a hill than up it, but the view is much better at the top.”
Henry Ward Beecher  (1813-1887);

• 
• 

Ask the Personal Trainer: 5 Office Workout Tips

How Can I Squeeze in Activity at Work?

Article By: William R. Sukala, MS, CS

Q: Do you have any suggestions for incorporating exercise into a day at a desk? I need ideas for upper arms and inner thighs, in particular.
A: With the collective acceptance of exercise in the workplace these days, it's not uncommon to find people flexing while they file! Here are some basic movements that can help strengthen your muscles. (While we encourage you to keep fit, be sure that your exercises and the office equipment you use for them are safe.)
Chair Dips
While sitting at your desk, try doing "chair dips." This is for the triceps on the back of your upper arm. Begin by placing your palms on your armrests, and push yourself up out of your chair. (Be careful if your chair has wheels or is unsteady.) Initially, you should use your legs to help offset the resistance. As you get stronger, you can rely less on your legs and more on your arms. Perform 15 repetitions. Do only one set to start, then gradually work up to two or three sets of 15 repetitions as you become more fit.
Desk Push-Ups
From a standing position, you could do a modified "desk push-up." This will work your triceps, along with your chest and shoulders. Put your arms on the edge of the desk and then walk your feet back until your body is straight. Lower yourself toward the desk so that your chest nearly touches it. Push back up until your arms are straight. (This activates considerably more muscle fibers than the chair dips, so don't do too many to start, or you'll be sore for days!) Try one set of 15 repetitions and see how you feel the next day.
Arm Curls
For your biceps muscles, any type of arm-curl exercise will be beneficial. For example, you might use something like a briefcase, or anything else with a handle. Perform the curl with your elbow close to your side. This will help reduce the overall strain on your lower back and maximize the workout on your biceps muscles. For a good isometric (static-type) exercise, when seated in front of your desk, reach your arms forward and grasp the under portion of the top of your desk with both hands (palms up); then, slowly and steadily, pull against that resistance and hold for about six seconds. Repeat four or five times.
Chair Squats
For the legs and hips, you try a basic squat movement. You could actually do what are called "chair squats." It's as simple as going from the standing to seated position and repeating this movement for 15 repetitions. Keep your feet about shoulder width apart, and lower yourself to no less than 90 degrees at the knee. You may have to adjust your seat height accordingly.
Calf Raises
While standing in the copier room waiting for 200 double-sided sheets to print, try some calf raises. All you have to do is lift yourself up onto your toes. Repeat 15 times. Take a breather and repeat. You may be able to tolerate more sets on this one since you use your calves with every step you take. But still, be careful not to overdo it, or you'll know about it for a few days.
In this Q&A series, William Sukala, MS, CSCS, answers questions about fitness and exercise. Read more articles from our personal trainer.

Cantaloupe Bowl Recipe

Cantaloupe Bowl Recipe

1 cantaloupe
1/2 cup plain low-fat yogurt
10 blueberries
Cut cantaloupe in half and spoon out seeds. Save one half in fridge of later use. Spoon yogurt into cantaloupe and add blueberries. Grab a spoon and enjoy!
For medium sized cantaloupe = 101 calories, 2.0 g fat, 14.2 g carbohydrates, 7.0 g protein, 0.6 g fiber, 97 mg sodium, 2 PointsPlus

This weeks meeting topic = Your Unhealthiest Habit


What is yours????

Chocolate-Peanut Butter Shake

Weight Watchers Recipe

Ratings (155)
6PointsPlus Value
Prep time:  3 min
Cook time:  0 min
Serves: 2
We went nuts for this famous duo blended into an icy cold shake. It's richly satisfying.
Ingredients
1 3/4 cup(s) fat-free chocolate milk  
1 Tbsp unsweetened cocoa, powder  
1 1/2 Tbsp sugar  
1 1/2 Tbsp reduced-fat peanut butter  
1 1/4 cup(s) ice cube(s)  
Instructions
Place all ingredients in a blender; cover and blend until smooth. Yields about 1 cup per serving.
 

If you want to help flush the fat away, make sure you are getting your sources of fiber! It not only AMAZING because it helps flush fat away but promotes satiety & reduces your cravings! Fiber is important for regulating blood sugar levels & normalizing bowel function. (via World Physique Magazine)

No purchase necessary. Void where prohibited. The 2012 Weight Watchers® Celebrate Success Contest is open to legal residents of the 50 US & DC who are both 21+ and current Weight Watchers Meetings Members or Weight Watchers Online subscribers as of 8/12/12. Sponsored by Weight Watchers North America, Inc. For full rules, visit weightwatchers.com/contest. Begins 10:00:01 a.m. ET 8/13/12; ends 11:59:59 p.m. ET 9/2/12.

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" Don't think "problem", think "opportunity". "

BE sure to come in for this weeks meeting topic = Sipping Surprises!