Every choice you make TODAY (and TONIGHT)
are because
that is what you REALLY want!

​YOU and you alone- are in charge of your choices.
Make good ones!

and whatever you do- COME to your meeting tomorrow!

Top 10 Signs you know you are a Weight Watcher at Halloween

10. You know how many knocks it takes to earn an Activity Point.
9.   You are the only Power Ranger in the neighborhood with a pedometer and a PointsPlus calculator. 
8.   You ask at each house if they mind if you step on their scale—just to compare.
7.   You ask to trade candy corn for the real stuff.
6.   When someone drops a candy bar in your bag—you yell out the number of PointsPlus values. (If you are clueless, you zap it with your WWer app barcode scanner!)
5.   Your costume has a handy water bottle holder so you can meet your water requirements for the day.
4.   You ask to use the bathroom every third house because of #5.
3.   At the end of the night, you sort your candy by PointsPlus values.
2.   Your goodie bag has a half filled out journal sitting at the bottom.
1.   After trick-or-treating, you decide to keep your mask on (since it covers your mouth) until you go to bed!

Weight Watchers Recipe

Ratings (58)
2PointsPlus Value
Prep time:  10 min
Cook time:  0 min
Serves: 8
So simple to make, it’ll easily replace your favorite bottled product. Serve with fresh veggies for dipping or spoon into small celery spears.
Ingredients
1 clove(s) (medium) garlic clove(s), peeled  
1/4 tsp kosher salt  
1/2 cup(s) light sour cream  
1/3 cup(s) reduced-calorie mayonnaise  
2 Tbsp water  
1/3 cup(s) chives, fresh, chopped  
2 Tbsp fresh parsley, Italian (flat leaf), chopped  
1/8 tsp black pepper, freshly ground, or to taste  
1 tsp white wine vinegar, fresh lemon juice and/or water to taste  
Instructions
Put the garlic clove on a cutting board; sprinkle with salt. Finely chop garlic and then scrape it with the side of knife until a paste forms; place in a small bowl.

Add sour cream, mayonnaise and water; stir until smooth. Stir in chives, parsley and pepper until blended; cover and refrigerate at least 1 hour for flavors to blend. Thin out with vinegar, lemon juice and/or water if desired. Yields about 2 tablespoons per serving.
Notes
Can be made 3 days ahead

Pumpkin Spice Pancakes

Weight Watchers Recipe

Ratings (0)
5PointsPlus Value
Prep time:  10 min
Cook time:  24 min
Serves: 6
A fantastic fall breakfast. These pancakes are light and fluffy with the wonderful essence of pumpkin pie.
Ingredients
1 1/4 cup(s) all-purpose flour  
1 1/2 tsp baking soda  
1 1/2 tsp pumpkin pie spice  
1/2 tsp ground cinnamon  
1/2 tsp table salt  
1 1/4 cup(s) buttermilk  
      1 cup(s) canned pumpkin, do not use pumpkin pie filling  
      2 large egg(s)  
3 Tbsp packed brown sugar, dark variety  
1 Tbsp unsalted butter, melted  
3 spray(s) cooking spray  
2 tsp powdered sugar  
Instructions
In a medium bowl, whisk together flour, baking soda, pumpkin pie spice, cinnamon and salt. In a large bowl, beat together buttermilk, pumpkin, eggs, sugar and melted butter. Add dry ingredients to wet ingredients; fold in just to combine.

Coat a nonstick griddle or pan with cooking spray; heat over medium-high heat. Spoon batter into pan in batches using 1/4-cup batter for each pancake; cook until lightly browned, about 3 to 4 minutes per side. Remove pancakes to a tray in a warm oven; repeat with remaining ingredients (being careful not to spray cooking spray into an open flame). Sprinkle with powdered sugar just before serving. Yields 2 pancakes per serving.
Notes
You can thin the batter out with a little water if desired.

Many people think they aren't losing weight
because they don't EXERCISE enough.
not true

You lose weight by choosing the right foods, in
proper portion sizes and eating healthily.
Going to the gym and/or getting regular activity/exercise- helps you tone up, feel better and sleep better.
BUT, losing weight truly begins "in the kitchen."

After being on WWers or any other diet
​for a length of time, you find yourself
gravitating towards your own kitchen more often.
You find that when you control the recipe,
you have more control over your
weight loss and maintenance.

Don't blame it on your lack of exercise!

Stock good food,
cook good food and,
and eat good food in reasonable portions.

If you are unsure what "reasonable" means,
stick with Weight Watchers. We can help.

This weeks meeting topic = Take 5

Pumpkin Cheesecake Shooters

Pumpkin Cheesecake Shooters
Skinnytaste.com
Servings: 16 • Size: 1 shot glass* • Old Points: 2 pts • Points+: 2
Calories: 78 • Fat: 4.2 g • Carb: 11.6 g • Fiber: 0 g • Protein: 1 g • Sugar: 7.5 g
Sodium: 16.5 mg


Ingredients:

• 3 (1.5 oz total) whole chocolate graham crackers
• 4 oz 1/3 fat cream cheese, softened
• 1/2 cup pure canned pumpkin
• 1 tsp pure vanilla extract
• 3 tbsp dark brown sugar, unpacked
• 1 tsp pumpkin pie spice
• 1/4 tsp nutmeg1/4 tsp cinnamon
• 8 oz light whipped topping (I used Truwhip light)

Directions:

Crush graham crackers in a food processor. Set aside.

In a large bowl beat the cream cheese until smooth with an electric mixer. Add the pumpkin, vanilla, sugar, pumpkin pie spice, nutmeg and cinnamon. Beat until well combined and creamy.  Use a spatula to fold in 5 oz (1-1/2 cups) of the whipped topping; combine until no streaks remain. Place in a piping bag or ziplock bag with a corner snipped off.

To assemble: Sprinkle 1/2 teaspoon of graham cracker crumbs on the bottom of each shot glass. Pipe a layer of pumpkin cheesecake onto the graham cracker crust (about 1 tbsp) followed by a layer of whipped topping. Repeat a second layer and finish with another sprinkle of crumbs. Insert small spoons and refrigerator until ready to serve.

*Each shot glass has 2 tbsp pumpkin cheesecake, 1 tbsp whipped topping, 1 tsp graham cracker crumbs total.

new item

Super-Easy Slow Cooker Three-Bean Chili

Weight Watchers Recipe

Ratings (0)
6PointsPlus Value
Prep time:  15 min
Cook time:  180 min
Serves: 10
This vegetarian chili is a cinch to prepare thanks to supermarket staples. Leftovers make excellent burrito or taco fillings.
Ingredients
      1 large uncooked onion(s), minced  
1 clove(s) (medium) garlic clove(s), minced  
      30 oz canned black beans, rinsed and drained  
      30 oz canned kidney beans, rinsed and drained  
      30 oz canned pinto beans, rinsed and drained  
      30 oz canned diced tomatoes, with chilies  
      15 oz canned tomato sauce  
1 1/4 oz spiced seasoning mix, chili variety  
      14 oz frozen corn kernels  
1 Tbsp fresh lime juice, or to taste  
1/2 cup(s) cilantro, fresh, minced  
Instructions
Combine onion, garlic, beans, tomatoes, tomato sauce and seasoning mix in a slow cooker. Cover and cook on high heat for 2 to 3 hours (or low heat for 4 to 6 hours). Add frozen corn during last hour of cooking. Stir in lime juice and cilantro just before serving. Yields about 1 1/3 cups per serving.

This weeks meeting topic = Try for 10

HAVING TROUBLE WITH NIGHT TIME FEEDINGS?

Come to our meeting tomorrow and learn
how to nix Night time Noshing!

Lemon-Ginger Fruit Dip

Weight Watchers Recipe

Ratings (0)
1PointsPlus Value
Prep time:  5 min
Cook time:  0 min
Serves: 8
Lemon and ginger give this yogurt dip a bright note. Spoon it over berries or angel food cake, or serve it with apple wedges for dipping.
Ingredients
1 cup(s) fat-free vanilla yogurt  
1 tsp lemon zest  
1/2 tsp fresh lemon juice  
1/2 tsp ginger root, fresh, grated  
Instructions
In a small bowl, stir together, yogurt, lemon zest, lemon juice and ginger. Yields about 2 tablespoons per serving.

This weeks meeting topic= After hours In Control

spotted at local Costco

 Don't self-medicate with food.
It will only make you sicker.


How many times do you feel UPSET or STRESSED and eat to calm yourself? Not the best "medicine" if you really want to lose weight.

What alternative do you have for self-medication besides chowing down? What would work best for you?

Remember- if HUNGER's not the PROBLEM....then Food is not the ANSWER!






and if HUNGER is the problem

and you don't have any Points left to eat....

there is always,
yellow peppers, baby bok choy, celery, jicama

and FREE FRUIT!

There is always another choice.....and as you head into the weekend....
MAKE A PLAN FOR SUCCESS!

Spanish Omelet

Weight Watchers Recipe

Ratings (80)
5PointsPlus Value
Prep time:  15 min
Cook time:  5 min
Serves: 1
Need breakfast inspiration? This omelet is packed with fresh flavors and just the right amount of spice.
Ingredients
      1 large egg(s)  
      2 large egg white(s)  
1/8 tsp table salt, or to taste  
1/8 tsp black pepper, or to taste  
1/2 tsp olive oil  
      1 medium uncooked scallion(s), finely chopped  
      1 small fresh tomato(es), seeded and diced  
3 large olive(s), sliced  
      1 Tbsp canned green chili peppers, diced  
2 Tbsp low-fat shredded Cheddar cheese  
Instructions
In a small bowl, whisk together egg, egg white, salt and pepper just until blended; set aside.

In a large, nonstick omelet pan, heat oil over medium heat. Add egg mixture and tilt pan so eggs cover entire pan bottom. Cook, without stirring, until bottom of eggs begins to set, about 30 seconds. Sprinkle scallion, tomato, olives, chili peppers and cheese evenly across eggs.

Cook eggs, moving pan back and forth over heat, until cooked through, about 3 to 4 minutes; fold in half to serve. Yields 1 serving.

whats for dinner?

Chicken Pot Pie Soup

The taste of chicken pot pie, in a soup! It's chilly and rainy here today, perfect for making soup. This popular Skinnytaste soup recipe is from the archives, which I posted over a year ago. I never really loved the photo so I gave it a face lift and hopefully it will inspire you to make it this week for your family.

Chicken pot pie is ultimate comfort food and this creamy, chunky soup is loaded with chicken, potatoes, mushrooms, peas, carrots, corn, celery, onions and green beans in every bite. You can modify this with the vegetables you like to suit your taste. If you want to get fancy, you can serve this in hollowed out bread bowls or serve it with cut-out baked pie crust (extra points), but I often make them with these Easy Garlic Cheddar Biscuits.This recipe requires cooked chicken breast. If you have raw chicken, poach 3 breasts in water for 15 minutes, then remove and dice into bite-sized pieces. This soup is super filling! One cup fills me up, but if you want a larger serving, I posted nutritional info for a larger bowl as well.

Leftovers make a great lunch!! Chicken Pot Pie Soup
Skinnytaste.com
Servings: 9 • Serving Size: 1 cup • Old Points: 3 pt • Points+: 4 pts
Calories: 169.2 • Fat: 1.2 g • Protein: 18.5 g • Carb: 21.2 g • Fiber: 2.3 g
Servings: 6 • Serving Size: 1 bowl (1-1/2 cups)  • Points+: 6 pts
Calories: 253.8 • Fat: 1.8 g • Protein: 27.7 g • Carb: 31.9 g • Fiber: 3.4 g 
Ingredients:

• 1/4 cup flour (to make gluten-free use 2 tbsp cornstarch instead)
• 2 cups water 
• 4 cups fat free milk
• 1 large celery stalk, chopped
• 1/2 medium chopped onion
• 8 oz sliced baby portabella mushrooms 
• 2 chicken bouillons
• fresh ground pepper
• pinch of thyme
• 10 oz frozen classic mixed vegetables (peas, carrots, green beans, corn)
• 2 potatoes, peeled and cubed small
• 16 oz cooked chicken breast, diced small
• salt

Directions:Create a slurry by combining 1/2 cup of the cold water with flour in a medium bowl and whisk until well blended. Set aside.
Pour remaining water and milk into a large pot and slowly bring to a boil. Add celery, onion, mushrooms, chicken bullion, thyme, fresh pepper, frozen vegetables and return to a boil. Partially cover and simmer on low until vegetables are soft, about 20 minutes. Remove lid, add potatoes and cook until soft, about 5 minutes. Add chicken, and slowly whisk in slurry, stirring well as you add. Cook another 2-3 minutes, until soup thickens, adjust salt and pepper to taste and serve.

When you get to a plateau,
think of it as a landing on the stairway to your goal.

And maintenance is a lifelong plateau,
so a bit of "rehearsal" for maintenance
isn't the worst thing in the world.

Safe Fall Fitness

Get active and stay safe when the days get short and the temperatures drop.

Article By: Richard Laliberte

Fall is an excellent time for exercising outdoors: The humidity and temperature are lower, yet there's still some daylight left when you get home from work or school. Many communities schedule walks, races, and family fitness events (often for charity causes) during the fall.
Revving up your physical activity now can also help fight the hibernation mentality that sets in as daylight dwindles, says Cedric Bryant, PhD, chief science officer at the American Council on Exercise. "Some people find that without fresh air and light, the change in season triggers consumption of more calories," says Bryant.
Still, with fall's nippy air and loss of light, it's important to stay both comfortable and safe. Here are some simple steps to minimize discomforts and dangers:
1. Start reflecting
Don't just trust the reflectors on shoes or bikes to make you visible to motorists when you're out at twilight or later. "You really need something that closely corresponds to a driver's line of sight," says Bryant. Best bet: light-colored clothing topped with a vest made of reflective material or crossed with reflective tape.
2. Bear the glare
The sun's rays slant more in fall, so keep in mind that when the light is at your back, it's in the eyes of oncoming drivers. Try to stay off busy streets, and face traffic when on foot so you can see what's coming. Wear shades to cut glare.
3. Get a partner
Walking, jogging or pedaling with a companion not only makes you more likely to stick with a program, it also makes you more visible to motorists.
4. Spend more time warming up
If you usually skip a warm-up, start by taking at least five minutes to do some light exercise, such as easy walking, before your main workout. While your body's core maintains a steady temperature no matter what the season, muscles, tendons, and ligaments will be colder in cool air. "That means it takes longer for them to warm up and become more pliable to protect against injury," says Bryant.
5. Dress in layers
Get off to a warm start by wearing a T-shirt made of a material that wicks sweat away from skin (not cotton). Top that with breathable items such as a fleece vest and/or a sweatshirt or windbreaker (and don't forget gloves and a hat if it's chilly enough). That way, you can remove clothing if you're getting too warm.

Balance is the Key to Life


The reason you chose Weight Watchers over a "diet" is because you know you can't "diet" forever.

Weight Watchers encourages learning to eat in balance. Eating in balance is finding your personal formula of healthy foods complemented with some fun food so you don't feel deprived. Here are some of the questions you may be pondering:
"How can I enjoy small treats and not go overboard?"
"How can I enjoy my food and stop at reasonable portions?"
"Can I live my life without any food being off limits?"
​Each of these questions will be answered differently by all of us. To this day, after 16 consecutive years of being at goal, I still struggle with certain trigger foods. Sometimes I feel confident and "bring the enemy home." I almost ALWAYS regret it. Yet, I do have treats that I CAN handle and make me happy!

Finding your personal formula of balancing treats with healthy living is the goal for most of us. What will it take for you to do that?
Decide which foods cannot come into your kitchen at this time (and possibly forever).
Find delicious treats that give you a lift but allow you to stop at a reasonable portion.
Work hard to make your meals as filling and tasty as possible, but not SO incredible that you eat three portions!
​Yes, it takes a while to create your recipe for success, but look at all our winners! Weight Watchers works if you HANG IN THERE!

Onwards and Upwards,

This weeks meeting topic = Friends without food.

Try Progresso's new Light Chicken Pot Pie Style and Light Creamy Potato with Bacon and Cheese. They are only 100 calories per serving and a 2 PointsPlus Value. Not to mention, the weather is perfect for a warm bowl of soup!

Asian Chopped Salad with Edamame

Weight Watchers Recipe

Ratings (0)
5PointsPlus Value
Prep time:  20 min
Cook time:  0 min
Serves: 8
This bright, crunchy salad pairs loads of fresh vegetables with protein-rich edamame. Scale back on the heat by leaving out a serrano.
Ingredients
      2 cup(s) shredded red cabbage  
      2 cup(s) shredded carrot(s)  
      2 cup(s) edamame (shelled), cooked and cooled  
      1 large yellow pepper(s), seeded and thinly sliced  
      2 average serrano chile(s), seeded and minced (or less to taste)  
      8 oz canned water chestnut(s), rinsed, drained, thinly sliced  
      6 medium uncooked scallion(s), sliced  
1/4 cup(s) mint leaves, fresh, minced  
5 Tbsp fresh lime juice  
8 tsp toasted sesame oil  
2 Tbsp honey  
2 tsp ginger root, fresh, grated  
1 1/2 tsp kosher salt  
2 Tbsp sesame seeds, toasted  
Instructions
In a large bowl, combine cabbage, carrots, edamame, both kinds of peppers, water chestnuts, scallions and mint.

In a small bowl, whisk together lime juice, oil, honey, ginger and salt. Pour over vegetable mixture and toss to coat; garnish with sesame seeds. Yields about 3/4 cup per serving.
Notes
To keep the vegetables crisp, dress the salad just before serving.

To cut the spice, only use one serrano pepper or leave them out entirely.

Look for preshredded cabbage and carrots in your produce section to speed prep time.

Turn this into a vegetarian main meal by increasing the serving size and adding tofu or tempeh (could affect PointsPlus value).

Dead Last
is greater than
Did Not Finish
which trumps
Did Not Start.

Which category are you in with your healthy lifestyle?

Vanilla Frosty Makeover Recipe

(2 servings)
5 ounces milk (low-fat, whole, almond - whatever you have)
1 block silken tofu (about 500 grams)
3 tablespoons sugar
2 teaspoons vanilla
Freeze milk in an ice cube tray. After frozen, place cubes in blender and pulse until crushed. Add the rest of the ingredients and blend. Enjoy!
For one serving = 252 calories, 7.2 g fat, 28.2 g carbohydrates, 25.6 g sugar, 19 g protein, 0 g fiber, 118 mg sodium, 7 PointsPlus

Losing weight is hard, being overweight is hard....pick your hard

Apples and Cinnamon Breakfast Quinoa

Some of you may be asking, quinoa for breakfast? Well yes, quinoa served warm, with it's nutty taste and chewy texture, pairs beautifully with fresh crisp autumn apples, golden raisins, pecans, warm milk, vanilla and cinnamon – a delightful breakfast that is both protein packed and comforting. I just love the flavor sensations from each spoonful – the sweetness of the raisins, the pop from the quinoa, and the crunch of the apple and pecans. Fresh pears and cranberries would also make a wonderful alternative to apples and raisins. If you like your cereal a little sweeter you can drizzle it with a teaspoon of honey just before eating.  One bowl will keep you fueled and satisfied until lunch.

Quinoa (pronounced keen-wah) is a hunger-curbing and power-packed nutritional all-star.  Loaded with satiating protein (8 grams per cup) and filling fiber (5 grams per cup), this superfood digests slowly, which keeps blood sugar and insulin levels steady. You’ll also get impressive doses of doses of thiamin, vitamin B6, folate, zinc, potassium, magnesium and selenium, along with 15 percent of your daily iron needs. No wonder the ancient Incas, who considered the crop sacred, referred to quinoa as the mother of all grains!
Be sure to rinse the quinoa well before cooking to rinse off the saponins which has a slightly bitter flavor.  I like to warm my milk up, then pour it in right before serving. Enjoy!
Nutritional information for quinoa provided by Heather K Jones, RD (aka The Diet P.I.).Apples and Cinnamon Breakfast Quinoa
Skinnytaste.com
Servings: 4 • Serving Size: 1 bowl (1/4 of recipe) • Old Points: 6 pts • Points+: 8 pts
Calories: 316 • Fat: 8 g • Carbs: 53 g • Fiber: 6 g • Protein: 9 g • Sugar: 20 g
Sodium: 35 mg
 
Ingredients:

• 1 cup dry quinoa, rinsed well
• 1 1/2 cups water
• 1 tsp cinnamon + more for sprinkling
• 2 tsp vanilla extract
• 1/2 cup unsweetened applesauce
• 1/4 cup golden raisins
• 1 cup warmed fat-free milk for drizzling (non-dairy milk is fine)
• 1 gala apple, peeled and diced
• 1/4 cup pecans, chopped

Directions:Combine quinoa, water, cinnamon and vanilla in a small saucepan and bring to a boil. Reduce to a simmer, cover, and let cook for 15 minutes until quinoa can be fluffed with a fork.

Divide cooked quinoa between four bowls then stir in apple sauce, raisins, and pour in warmed milk. Top with fresh cut apples and pecans and a dash of cinnamon.
Makes 4 servings. You can divide the recipe to make 2 servings.

Pumpkin Spice Latte Recipe

Pumpkin Spice Latte Recipe

4 ounces coffee or espresso
1/2 cup skim or nonfat milk
2 teaspoons sugar
1/4 teaspoon pumpkin pie spice (plus extra to dust on top)
Brew coffee and heat milk until hot in microwave. Foam milk with Aerolatte or other milk frother. Mix sugar and pumpkin pie spice in coffee and pour milk on top. Enjoy!
one serving = 78 calories, 0.3 g fat, 14.6 g carbohydrates, 4.6 g protein, 0 g fiber, 66 mg sodium, 2 PointsPlus