This Month's Routine: After each meal or snack, decide how many PointsPlus® values you'll use for your next meal.
Meeting Topic:  Why Do We Do What We Do?

Especially when you know life is going to be hectic, you need to keep yourself motivated. The best way to do this is to have a solid WHY. Take some time and really think about it - make it a powerful, emotional reason to keep you motivated!

tomorrow!

up coming e-tools demonstrations in the Palmdale Store.

Did you miss Saturdays e-tools demo? No worries there is another one just around the corner!
Tues March 26 4:00 p.m. mobile e-tools demo (smart phone & tablets)

Frozen berries, dry cake mix, and 1 can of sprite. yummy cobbler. It sounds so easy - and it is good and weight watcher friendly! Ingredients
Two 12-oz bags frozen mixed berries
1 box white cake mix (no pudding)
1 can of diet 7-up or sierra mist (clear soda)

Instructions
Place frozen fruit in a 9x13 baking dish. Add dry cake mix over the top. Pour soda slowly over cake mix. DO NOT stir the cake mix and the pop - this will give you a 'crust'. If you stir the two, you will hsve a cake like topping.

Bake 350 for 45-50 min.

You may be able to use frozen peaches instead of mixed berries.

Serves 16; 4 PointsPlus

Spring cleaning isn't just about tidying up the spaces you live in. It's a great time to survey what you can do about you! Your mind, body, and soul can get worn down too. 

 

 

• Clear Your Skin
  Your body is comprised of about 70 percent water, and for all of your systems to function at their best and your skin to look incredible, you need to stay hydrated. How much water do you need? Drink at least half your body weight in ounces of water a day. So if you weigh 160 pounds, drink 80 ounces of water. And, if you're working out strenuously, you should drink an additional 8 ounces of water every 15 minutes.⁶
  
  It may sound like a lot, but while water is best, your body can absorb water through other liquids (including through tea, coffee, and coconut water) and through fruits and vegetables.
  
  A few more tips to drink more water:
  

  • Start drinking your water first thing when you wake up. Some experts suggest drinking 16 ounces of water upon waking. Drink another 12 to 16 ounces 30 minutes after you eat breakfast.⁷ That's 28 to 32 ounces gone right there!
  • If you use a bottle to drink water, use a permanent marker to write times on the measurement lines. Each day, drink down to that line by the time marked.
  • When you're at your desk, set a 20-minute timer on your phone. Every 20 minutes, get up from your chair, stretch or walk around, and then drink 4 ounces of water.
  • Shed Bad Habits
    What are your bad habits? Whether they're fitness- and diet-related or not, now is a good time to take inventory of the habits you're not proud of and ditch 'em. My personal rule for bad habits is if I don't want to share it with others, then I should stop doing it. A few tips to help you succeed at clearing out those undesirable habits:
    
    
    • Start small. Quitting 20 bad habits cold turkey will probably require a major lifestyle change and make you likely to fail. Instead, select 2 or 3 to stop first.
    • Reward yourself for your success. Did you make it through a day without eating something bad for you? Reward yourself with a nonfood treat.
    • Don't beat yourself up for going backward. We're all imperfect, and we're all likely to screw up sometimes. Instead of being hard on yourself for falling back into your old ways, try to understand why you did it so you can prevent it from happening as often in the future.
    • Clear Your Mind
      We live in an over-stimulating world that's hard to turn off. But, it's important that you give your mind a break from time to time as your brain works more efficiently when you have a clear head. One great way to disconnect and clear your mind is to meditate. Researchers have discovered that meditation may help you be less distracted,⁸ lower your blood pressure, and reduce stress.⁹
      
      Sounds dreamy, right? All you need is a quiet place, your breath, and your mind. Sit in a comfortable position, close your eyes, and start to inhale slowly. Breathe in for a count of five, hold your breath for a count of five, then release your breath for a count of ten. Focus on thinking about nothing and, as thoughts come up, try your best not to engage with them. Start with just a few minutes a day and work up to as long as you desire. You'll find that if you practice this, when you find yourself distracted in your daily life, if you focus on your breath, you'll be able to de-stress and regain your focus more quickly.  
    • Revitalize Your Hair
      Has your hair lost its shine and fullness? Before you book an appointment with your stylist or barber, try this method to strip your hair of buildup and get it looking great again.
      • Mix 1/2 cup of vinegar with a quart of warm water.
      • Shake the mixture until it's fully mixed.
      • Wash your hair with your regular shampoo and rinse as usual.
      • Massage the vinegar solution into your hair and let it sit for a few minutes.
      • Rinse thoroughly.
      • Apply your normal conditioner and rinse
     

This Month's Routine: After each meal or snack, decide how many PointsPlus® values you'll use for your next meal.
Meeting Topic:  Safe Spaces

0 Points banana's

'' BANANAS...'' A very interesting FACTS

Never, put your banana in the refrigerator!!!...
This is interesting. After reading this, you'll never look at a banana in the same way again.

Bananas contain three natural sugars - sucrose, fructose and glucose combined with fiber. A banana gives an instant, sustained and substantial boost of energy.

Research has proven that just two bananas provide enough energy for a strenuous 90-minute workout. No wonder the banana is the number one fruit with the world's leading athletes.

But energy isn't the only way a banana can help us keep fit. It can also help overcome or prevent a substantial number of illnesses and conditions, making it a must to add to our daily diet.

DEPRESSION:
According to a recent survey undertaken by MIND amongst people suffering from depression, many felt much better after eating a banana. This is because bananas contain tryptophan, a type of protein that the body converts into serotonin, known to make you relax, improve your mood and generally make you feel happier.

PMS:
Forget the pills - eat a banana. The vitamin B6 it contains regulates blood glucose levels, which can affect your mood.

ANEMIA:
High in iron, bananas can stimulate the production of hemoglobin in the blood and so helps in cases of anemia.

BLOOD PRESSURE:
This unique tropical fruit is extremely high in potassium yet low in salt, making it perfect to beat blood pressure So much so, the US Food and Drug Administration has just allowed the banana industry to make official claims for the fruit's ability to reduce the risk of blood pressure and stroke.

BRAIN POWER:
200 students at a Twickenham (Middlesex) school ( England ) were helped through their exams this year by eating bananas at breakfast, break, and lunch in a bid to boost their brain power. Research has shown that the potassium-packed fruit can assist learning by making pupils more alert.

CONSTIPATION:
High in fiber, including bananas in the diet can help restore normal bowel action, helping to overcome the problem without resorting to laxatives.

HANGOVERS:
One of the quickest ways of curing a hangover is to make a banana milkshake, sweetened with honey. The banana calms the stomach and, with the help of the honey, builds up depleted blood sugar levels, while the milk soothes and re-hydrates your system.

HEARTBURN:
Bananas have a natural antacid effect in the body, so if you suffer from heartburn, try eating a banana for soothing relief.

MORNING SICKNESS:
Snacking on bananas between meals helps to keep blood sugar levels up and avoid morning sickness.

MOSQUITO BITES:
Before reaching for the insect bite cream, try rubbing the affected area with the inside of a banana skin. Many people find it amazingly successful at reducing swelling and irritation.

NERVES:
Bananas are high in B vitamins that help calm the nervous system..

Overweight and at work? Studies at the Institute of Psychology in Austria found pressure at work leads to gorging on comfort food like chocolate and chips. Looking at 5,000 hospital patients, researchers found the most obese were more likely to be in high-pressure jobs. The report concluded that, to avoid panic-induced food cravings, we need to control our blood sugar levels by snacking on high carbohydrate foods every two hours to keep levels steady.

ULCERS:
The banana is used as the dietary food against intestinal disorders because of its soft texture and smoothness. It is the only raw fruit that can be eaten without distress in over-chronicler cases. It also neutralizes over-acidity and reduces irritation by coating the lining of the stomach.

TEMPERATURE CONTROL:
Many other cultures see bananas as a 'cooling' fruit that can lower both the physical and emotional temperature of expectant mothers. In Thailand , for example, pregnant women eat bananas to ensure their baby is born with a cool temperature.

So, a banana really is a natural remedy for many ills. When you compare it to an apple, it has FOUR TIMES the protein, TWICE the carbohydrate, THREE TIMES the phosphorus, five times the vitamin A and iron, and twice the other vitamins and minerals.. It is also rich in potassium and is one of the best value foods around So maybe its time to change that well-known phrase so that we say, 'A BANANA a day keeps the doctor away!'

PASS IT ON TO YOUR FRIENDS...
PS: Bananas must be the reason monkeys are so happy all the time! I will add one here; want a quick shine on our shoes?? Take the INSIDE of the banana skin, and rub directly on the shoe...polish with dry cloth. Amazing fruit !!!
—

DO NOT wash your hair in the shower!!
It's so good to finally get a health warning that is useful!!!
IT INVOLVES THE SHAMPOO WHEN IT RUNS DOWN YOUR BODY WHEN YOU SHOWER WITH IT. WARNING TO US ALL!!!
Shampoo Warning! I don't know WHY I didn't figure this out sooner! I use shampoo in the shower! When I wash my hair, the shampoo runs down my whole body, and printed very clearly on the shampoo label is this warning, "FOR EXTRA BODY AND VOLUME."
No wonder I have been gaining weight! Well! I got rid of that shampoo and I am going to start showering with Dawn Dishwashing Soap. It's label reads, "DISSOLVES FAT THAT IS OTHERWISE DIFFICULT TO REMOVE."
Problem solved! If I don't answer the phone, I'll be in the shower! —

Not only is it delicious, it also saves you tons of money if you regularly buy any kind of frozen or fresh breakfast sandwiches. And if that wasn’t enough, it’s endlessly versatile since you can add any combination of eggs, veggies, meats, and cheeses. This recipe is for a classic McMuffin but I have also made these with spinach and feta, turkey bacon and cheddar, and turkey sausage and bell peppers. Anything goes really. Also I will probably also be sharing this on the regular blog soon, but I wanted to give you all an early view.
One more tip, I like to make these in bulk since you freeze them and have them on hand for quick meals whenever I need them. I usually cook up a dozen eggs and just make and label a few different varieties.
Weight Watchers Egg McMuffins
Points: 7 weight watchers points plus
Servings: 3
Serving Size: 1 sandwich
Nutritional Info: 266.7 calories, 3.1g of fat, 55.7g of carbohydrates, 6.5g of fiber, 9.7g of protein

Ingredients

• 3 eggs
• 3 light English muffins
• 3 slices of Canadian bacon or 1 point worth of ham, turkey bacon, etc.
• 9 tbsp. shredded mozzarella cheese or 3 slices light American cheese
• Salt and pepper

Instructions

1. Preheat the oven to 350 degrees. Spray a muffin tin with cooking spray. If you prefer a more flat egg, use a muffin tin with larger holes or a ramekin.
2. Drop one egg into each muffin slot and sprinkle with salt and pepper.
3. Cook for 10-15 minutes until the egg is cooked through.
4. Meanwhile begin assembling the muffins. It is up to you whether you want to toast them or not, just don’t toast them too much or they are really hard when you reheat them.
5. Layer each muffin with 1 slice of Canadian bacon (or 1/3 of ham/turkey bacon/etc.), 3 tbsp. of cheese, and egg. Top with other muffin half.
6. Place into the freezer unwrapped for 1 hour. This helps to eliminate the extra moisture.
7. Then pull out and wrap in plastic wrap tightly and place in a Ziploc bag.
8. To reheat during the week, just wrap in a paper towel and microwave for 45 seconds.

Think of your stomach as a fire, and if you continually add a little bit of fuel to it, it'll keep burning stronger than if you throw a large amount on a smoldering flame. Likewise, after exercising, the fire will be roaring and burn up what is thrown on it faster

How many PointsPlusValues have you had to DRINK today (coffee creamer, soda, milk, etc..)?

up coming e-tools demonstrations in the Palmdale Store.
Did you miss Saturdays e-tools demo? No worries there is another one just around the corner!
Tues March 26 4:00 p.m. mobile e-tools demo (smart phone & tablets)

"Your body keeps an accurate journal, regardless of what you write down." ~ MJ 

Thank you "weight watchers and me" for this one!

This Month's Routine: After each meal or snack, decide how many PointsPlus® values you'll use for your next meal.
Meeting Topic:  Sipping Smarts

Beer Cheat Sheet
Beer belly? A total myth. Get the straight facts (and tasty tips) on all kinds of brews.
Article By: Jeffery Lindenmuth

Drink smart

There are thousands of different beers out there. We break it down by the numbers, so you can minimize your PointsPlus™ values while maximizing your enjoyment. (Based on 12-oz servings.)
Most 12-ounce beer with 5 percent alcohol by volume contains a PointsPlus value of 5.
The typical 16-ounce draft pint contains a PointsPlus value of 7.
Most 12-ounce "light" beers have a PointsPlus value of 4.
A 1-pint draft of light beer has a PointsPlus value of 5.
A 12-ounce non-alcoholic beer has a PointsPlus value of 2.
Beers with 2 PointsPlus values
Miller Genuine Draft Light 64 (MGD 64)
Select55
Beers with 3 PointsPlus values
Budweiser Select
Busch Light
Michelob Ultra
Miller Lite
Milwaukee's Best Light
Beers with More PointsPlus values
Budweiser
Busch
Coors
Miller Genuine Draft
Miller Highlife
First, the good news: Beer bellies, the traditional male malady that would put either sex off downing a cold one, are a total myth, says Charlie Bamforth, PhD, chair and professor, Department of Food Science and Technology, University of California, Davis and author of Beer: Health and Nutrition. "If folks get fat from drinking beer it's because their total calorie intake is too high and they're not working it off," says Bamforth.

And now the less-good news: beer is just about as caloric as any alcoholic beverage. "The most significant source of calories in beer is the alcohol itself," says Bamforth, "The stronger the beer, the more calories." Alcohol is calorie-dense, packing seven calories per gram. That's almost as much as fat, which has nine calories per gram.

On the bright side, beer has very little sugar and even contains some B vitamins, antioxidants, and minerals. Some studies show that moderate drinking may help lower risk of heart disease, particularly in women over 55 and men over 45. Keep in mind: "moderate" for women means no more than one drink per day. (For men, it's no more than two.) Exceed your quota, and the risk of heart and liver disease, stroke and accidents negate any health perks.

So can a cold one fit into your daily PointsPlus target? Sure, as long as you choose your brew with care.

Don't follow the lite.The terms "light" and "lite" (or any other cutesy variation) have no legal definition. They could mean the beer is light in color or lighter than lead — or anything else the staff at the brewery decided. Instead, look for the percentage of alcohol by volume (ABV) on the label.

Look for “low carb” labeling. If the labels reads "low carbohydrate," the beer must have no more than 7 grams of carbohydrates per serving. But any beer can tout "reduced carbohydrates" or "lower carbohydrates" on its label, just so long as the brewery makes a more carb-heavy beer. Sneaky, right?

Use a glass. A tip that adds civility and can shave PointsPlus values: "Pour a beer into two glasses at dinner like you would with wine," says George F. Reisch, brewmaster for Anheiser Busch, Inc. "I actually think people should share beers more. It's smart and your last sip will still be cold."

Nix the nuts Those autopilot grabs of peanuts, cheddar fish or any salty snack food can add up to triple the calories and PointsPlus values of the beer you drink. Be prepared: Drinking can lead to snacking, so keep the right stuff on hand — or see if you can charm the bartender into stocking better choices. Instead of party mix, try:



Unsalted pretzels    1 oz    3 PointsPlus values
94% fat-free microwave-popped popcorn    5 cups    3 PointsPlus values
Radishes (a German favorite)    1 cup    0 PointsPlus values

Sautéed Beef with Tomatoes

Weight Watchers Recipe

Ratings (237)
4PointsPlus Value
Prep time: 10 min
Cook time: 8 min
Other time: 0 min
Serves: 6
A super fast lunch or dinner. Serve over oven-roasted spaghetti squash or a baked potato. Or use it to stuff peppers.
Ingredients
      1 pound(s) fresh tomato(es), chopped 
2 clove(s) (medium) garlic clove(s), minced (or more to taste) 
2 Tbsp basil, parsley or mint, fresh, minced 
1/2 tsp table salt 
1/8 tsp crushed red pepper flakes 
2 tsp olive oil 
1 pound(s) uncooked lean ground beef 
Instructions
In a medium bowl, combine tomatoes, garlic, basil (or parsley or mint), salt, red pepper flakes and oil; set aside.

Place a medium to large nonstick skillet over medium-high heat; add meat and cook, stirring and breaking up meat as it cooks, until cooked through, about 5 minutes.

Stir in tomato mixture and cook until heated through, about 3 minutes more. Yields about 2/3 cup per serving.

"If you don't have time to do it right, when will you have time to do it over?"

REVIEW of ROUTINES ON Weight Watchers 360*
December- Take a SNACK with you when you go out
January- Eat a fruit or vegetable with every meal and snack
February- Know how you'll be active tomorrow (plan it!)
March- Know what you will eat at your next meal or snack
     You keeping up? Planning these routines into your life? Each one helps with weight control and maintenance! Learn it, Live it, Lose it, Love it!

What's a serving size?

1. Fruits, vegetables and leafy greens 
Serving sizes are 1 cup for leafy greens and 1/2 cup for all other vegetables and fruits. The lettuce alone in a large salad may well count for 2 or more vegetable servings. The default portion for most fruits and vegetables in the Plan Manager is one cup.

2. Packaged whole grains
Use the nutrition label to determine the serving size of packaged whole grain foods.

3. Milk and dairy
If you are more than 50 years old or are a teenager or a nursing mom, increase milk servings to three each day. Examples of one milk serving include 1 cup of milk or yogurt or 1 1/2 ounces of many cheeses.

4. Healthy oils
Having 2 teaspoons of healthy oil each day ensures that you get the vitamin E and essential fatty acids that your body needs. Use the oil on salads, in cooking or as an ingredient in a mixed dish. Two teaspoons of oil is not even 1 tablespoon, so be careful to measure, since each additional teaspoon counts as another PointsPlus value of 1.

5. Lean meat and fish
A serving of lean meat or fish is generally 3 to 4 ounces, about the size of a deck of cards.

6. Water Six 8-ounce glasses of water is just 3 standard 16-ounce bottles.

This Month's Routine: After each meal or snack, decide how many PointsPlus® values you'll use for your next meal.
Meeting Topic:  Dining Out Strategies

Good Health Guidelines

The Good Health Guidelines
1. Eat at least five servings of vegetables and fruits each day, (nine servings if you weigh over 350 pounds.)
2. Choose whole-grain foods, such as brown rice and oats, whenever possible.
3. Include two servings of milk products – low fat (1%) or fat-free – each day. If you’re a nursing mom, teenager, over 50 years old, or weigh more than 250 pounds, you should have three servings of milk products each day.
4. Have 2 teaspoons of healthy oils (olive oil, canola, sunflower, safflower or flaxseed) each day.
5. Ensure that you are getting enough protein by choosing at least a serving or two of lean meats, skinless poultry, fish, beans, soy products, and lentils.
6. Limit added sugar and alcohol.
7. Drink at least 6 8-ounce glasses of liquid a day. Water is the best choice.
8. Take a multiple vitamin-mineral supplement each day.

Lemon Supreme Cookies

1 box Dunkin Hines Lemon Supreme Cake Mix
1 8 oz thawed Cool Whip lt
1 egg

Mix dry mix, cool whip and egg together. Drop spoonfuls on a greased cookie sheet. Bake 350` for 10 minutes. Let cool 10 minutes before removing from sheet. 
26 Cookies
3PPs each cookie. They are quite big.  
Smaller and get maybe 36 for 2PPs each. 
Can dust with Power Sugar

Yawn ... as the rest of us lose an hour of sleep moving the clocks ahead tomorrow, we'll try not to be too envious of Arizona and Hawaii, who don't participate in daylight saving time.

What is your next meal? Is it Planned? Built into the Recipe Builder? Points figured out?

When you attend a theme park or a ball game, it's easy to fall prey to concession stands offering hot dogs, sodas, cheese nachos and other high-calorie favorites. Instead of buying into fattening fare, pack your own cooler. Bring along bottled water, cold cuts, fresh fruit, pretzels and other convenient foods that will provide nourishment and satisfaction for the whole family. Did we mention you'll also save money? A ballpark meal averages $10 per person; you can prepare a meal for four people for less than that! The next time you pack up the family for a zoo, park or concert, stock the cooler with everyone's favorites. If it's mealtime, then a cold rotisserie chicken from the grocery store makes a tasty entrée. Grab whole fruit or a fruit salad as a side. 

up coming e-tools demonstrations in the Palmdale Store.

Wed March 13 4:00 p.m. Computer demo
Sat. March 16 11:30 a.m. Mobile e-tools demo (smart phone & tablets)
Tues March 26 4:00 p.m. mobile e-tools demo (smart phone & tablets)

0 points plus foods

Click here if you want to download a pdf file of the above list.

Awesome fruit salad with homemade dip thats 3 pp for this huge bowl!
Dip recipe.
1 tub ff cool whip
1 pkg light or ff cream cheese
1/4 cup powdered sugar
1/2 c pineapple juice from can of crushed pineapple
Crushed pineapple drained.
Makes 8 1/2 cup svgs.

Slow Cooker Corned Beef and Cabbage Recipe

(serves 6)
1 2-pound corned beef brisket
2 pounds red skinned potatoes, scrubbed and halved
1 pound carrots, peeled and cut into 4 inch chunks
1 bottle beer (optional)
2 cups water
1 small cabbage, cut into 4 chunks
In a 6-quart slow cooker, mix carrots and potatoes. Place corned beef on top of vegetables and pour in beer (optional) and water to mostly cover meat.
Set cooker on low for 8 hours. After 7 hours, use a slotted spoon to remove potatoes and carrots. Add cabbage and cook for the final hour.
Slice the corned beef across the grain and serve with mustard.
For 3 ounces corned beef, ¼ pound potatoes, ¼ pound carrots, ¼ pound cabbage: 303 calories, 14.7 g fat, 4.9 g saturated fat, 26.4 g carbohydrates, 8.3 g sugar, 17.2 g protein, 6.9 g fiber, 938 mg sodium, 8 PointsPlus

Foods rich in antioxidants may protect the health of your heart. For more delicious ways to add them to your diet go here: http://bit.ly/15xWIpp —

how true is this....

Mindset
This is the most common downfall for most people. ( in anything for that matter)
Many people who tried weight loss wanted to lose weight badly end up going for the fastest and least sustainable approaches such as diet pills or extreme dieting.

Very often, the mindset is lose the weight fast now and worry about what happens later after giving up on the magic pill. The problem with such mindset is that it only set you up for more misery later because the weight is going to pile back on again in some cases X10.
The mindset should be adopting a permanent lifestyle changes that are sustainable and can lead to a permanent weight loss without relying on extreme measures. Another mindset is been doubtful in yourself. Basically, you cannot even visualize yourself in a different body. If you can't see it happening then you won't even bother making the effort to make it happen.

Workout and visualize the results you desire, hang that pic on your fridge.... think about it .. you will become it!

This Month's Routine: After each meal or snack, decide how many PointsPlus® values you'll use for your next meal.
Meeting Topic:  What's Your Next Meal?

march calendar