6 Secrets Every Sports Newbie Should Know

6 Secrets Every Sports Newbie Should Know
Think you might like tennis, or golf, or running – but not sure you’ll be any good at it? Use these simple expert tricks and you’ll be a natural in no time.
Article By: Nancy Rones
Secret Weapon for Acing a New Sport
The intimidation factor of trying a new sport can be a real deal-breaker. If only there were a way to lessen the learning curve…. Oh wait, there is! Experts agree that a surefire way to minimize your new-fitness awkward stage is to use visualization. By relying on relatable mental images (such as likening a tennis racket to a hand mirror) to guide your form and mindset, you'll quickly grasp the feel for the sport.

“Visualization can help eliminate some of the overthinking and frustration that beginners may encounter,” says PGA professional Suzy Whaley. “Instead of getting caught up in a checklist of, ‘Okay, I have to bend my knees, bend my elbows at this height, make sure my hands are together,’ novices can remember a simple image, such as sweeping your golf club like a broom when putting.” Here, sporty experts share the clever mental pictures they plant in their students’ heads. Think of them as fitness shortcuts for beginners!

How to ace: Swimming
Visualize this: During the freestyle stroke,a long, streamlined body battles the least water resistance: Picture yourself swimming through the smallest tube you can fit through (arms and legs close to the body). Likewise, to make the stroke as smooth and easy as possible, hold your head in a neutral, eyes-straight-down position as if a laser beam was projected from the top of your head and pointed just below the surface of the water, says John Fitzpatrick, owner and head coach of Chicago Blue Dolphins, an aquatics center in Chicago. When your head swivels to breathe, make sure the beam remains aimed underneath the surface. (If it faces up, your legs drop and you’ll be working harder.)

How to ace: Golf
Visualize this: Use alphabet-derived images to set up your swing: Stand like an “A” that’s bowing (your feet are shoulder-width apart and you’re leaning forward slightly from the hips) and form a relaxed “Y” with your arms and club (your arms come together in a “V” and the club is the tail), says Whaley. When swinging, think of yourself as a clock, with your head at 12 and your feet at six, says Whaley. For a small beginner put, move your club from the 5 o’clock position to 7 o’clock (the face of the club should move as if you’re sweeping crumbs into a dustpan, rather than upward; a more advanced full swing at the driving range starts at 10 o’clock and finishes around 2 o’clock.

For a super-friendly and affordable intro to the sport of golf, check out the national PGA-sponsored program Get Golf Ready in your area, playgolfamerica.com.

How to ace: Yoga
Visualize this: To create the sense of upward-moving energy and lengthening that you’re constantly working toward in yoga, press your feet down firmly in the basic standing pose, Mountain Pose or Tadasana, while reaching the crown of your head up; imagine that you’re creating space between each vertebrae, says Shari Goldstein, owner of YogaFlex, a yoga studio in Charlotte, North Carolina. When you’re in a challenging pose, envision your breath as a white, warm swirl of light and send it to soften the area of tension, says Goldstein. Lying in Shavasana, with arms and legs outstretched, imagine you’re melting into the warm, soft, wet sand on a beach.

How to ace: Tennis
Visualize this: Hold your racquet as if you are shaking hands with the handle, says Kirk R. Anderson, Director of Coach Education and Development at the United States Tennis Association. To help aim your forehand shot, pretend that the face of your racquet is a hand mirror; when you hit the ball, the reflection in that mirror should be your target, whether that means over the net, either corner, or right down the middle, says Anderson. For a great serve, reach your hitting arm straight up as if nailing a tack into the wall as high as you can to hang a picture.

How to ace: Running
Visualize this: A beginner’s tendency to tense up can tighten muscles and breathing. Relax while running by envisioning yourself as a smooth flowing bicycle with your legs rolling in a wheel-like motion, Randy Accetta, Ph.D., director of coaching education for the Road Runners Club of America. To avoid scrunching your neck and shoulders, think “hands brushing my waistband,” rather than raising your hands to chest height. Your fists should be lightly cupped so you could palm a potato chip without breaking it, says Dr. Accetta.

How to ace: Skiing
Visualize this:To be in command on skis, you need a go-to solid stance. Position yourself as if you’re preparing to jump really high or spring up to shoot a basketball, says Herb Davis, Snowsports Director at Moonlight Basin Resort in Big Sky, Montana, who adds that you should lean forward and feel pressure between your shins and boots. Glide off the ski lift as if you’re driving and looking over the hood of your car at an object in front of you. Looking down at your equipment can throw off your balance, says Davis. For the all-important slow down or stop, push your skis into the shape of a pizza slice (the wider the wedge, the better the brakes).

Garlic Mashed Cauliflower

Garlic Mashed Cauliflower

Yields: 4 servings | Serving Size: 3/4 cup | Calories: 49 | Previous Points: 1 | Points Plus: 1 | Total Fat: 4 g | Saturated Fat: 1 g | Trans Fat: 0 g | Cholesterol: 1 mg | Sodium: 306 mg | Carbohydrates: 3 g | Dietary Fiber: 1 g | Sugars: 0 g | Protein: 1 g

Ingredients

• 1 medium head cauliflower, cut into florets
• 1/4 cup skim or reduced fat milk, unsweetened nondairy milk, or 1/4 cup of the cooking liquid
• 1 tablespoon extra virgin olive oil
• 2 cloves minced garlic
• 1/2 teaspoon salt
• Freshly ground black pepper, to taste

Directions

Boil a large pot of salted water. Add cauliflower and cook until very tender, about 10 minutes. Drain.

Meanwhile, in a separate saute pan, warm olive oil over medium-low heat, add garlic and saute for about 30 seconds, or until the garlic is golden and fragrant. Remove from the heat.

Mash with a potato masher in a large bowl. For a smoother mashed cauliflower, use an immersion or hand blender to puree, or puree it in the food processor. While mixing, slowly add n the milk until the desired consistency is achieved. Mix in the salt and pepper and the minced garlic with the olive oil. Serve.

Mashed cauliflower can be topped with chopped scallions if desired.

Garlic Mashed Cauliflower

Yields: 4 servings | Serving Size: 3/4 cup | Calories: 49 | Previous Points: 1 | Points Plus: 1 | Total Fat: 4 g | Saturated Fat: 1 g | Trans Fat: 0 g | Cholesterol: 1 mg | Sodium: 306 mg | Carbohydrates: 3 g | Dietary Fiber: 1 g | Sugars: 0 g | Protein: 1 g

Ingredients

• 1 medium head cauliflower, cut into florets
• 1/4 cup skim or reduced fat milk, unsweetened nondairy milk, or 1/4 cup of the cooking liquid
• 1 tablespoon extra virgin olive oil
• 2 cloves minced garlic
• 1/2 teaspoon salt
• Freshly ground black pepper, to taste

Directions

Boil a large pot of salted water. Add cauliflower and cook until very tender, about 10 minutes. Drain.

Meanwhile, in a separate saute pan, warm olive oil over medium-low heat, add garlic and saute for about 30 seconds, or until the garlic is golden and fragrant. Remove from the heat.

Mash with a potato masher in a large bowl. For a smoother mashed cauliflower, use an immersion or hand blender to puree, or puree it in the food processor. While mixing, slowly add n the milk until the desired consistency is achieved. Mix in the salt and pepper and the minced garlic with the olive oil. Serve.

Mashed cauliflower can be topped with chopped scallions if desired.

Read more at http://skinnyms.com/garlic-mashed-cauliflower/#1eoQ8M0oTV3tYCJV.99

Garlic Mashed Cauliflower

Yields: 4 servings | Serving Size: 3/4 cup | Calories: 49 | Previous Points: 1 | Points Plus: 1 | Total Fat: 4 g | Saturated Fat: 1 g | Trans Fat: 0 g | Cholesterol: 1 mg | Sodium: 306 mg | Carbohydrates: 3 g | Dietary Fiber: 1 g | Sugars: 0 g | Protein: 1 g

Ingredients

• 1 medium head cauliflower, cut into florets
• 1/4 cup skim or reduced fat milk, unsweetened nondairy milk, or 1/4 cup of the cooking liquid
• 1 tablespoon extra virgin olive oil
• 2 cloves minced garlic
• 1/2 teaspoon salt
• Freshly ground black pepper, to taste

Directions

Boil a large pot of salted water. Add cauliflower and cook until very tender, about 10 minutes. Drain.

Meanwhile, in a separate saute pan, warm olive oil over medium-low heat, add garlic and saute for about 30 seconds, or until the garlic is golden and fragrant. Remove from the heat.

Mash with a potato masher in a large bowl. For a smoother mashed cauliflower, use an immersion or hand blender to puree, or puree it in the food processor. While mixing, slowly add n the milk until the desired consistency is achieved. Mix in the salt and pepper and the minced garlic with the olive oil. Serve.

Mashed cauliflower can be topped with chopped scallions if desired.

Read more at http://skinnyms.com/garlic-mashed-cauliflower/#1eoQ8M0oTV3tYCJV.99

Garlic Mashed Cauliflower

Yields: 4 servings | Serving Size: 3/4 cup | Calories: 49 | Previous Points: 1 | Points Plus: 1 | Total Fat: 4 g | Saturated Fat: 1 g | Trans Fat: 0 g | Cholesterol: 1 mg | Sodium: 306 mg | Carbohydrates: 3 g | Dietary Fiber: 1 g | Sugars: 0 g | Protein: 1 g

Ingredients

• 1 medium head cauliflower, cut into florets
• 1/4 cup skim or reduced fat milk, unsweetened nondairy milk, or 1/4 cup of the cooking liquid
• 1 tablespoon extra virgin olive oil
• 2 cloves minced garlic
• 1/2 teaspoon salt
• Freshly ground black pepper, to taste

Directions

Boil a large pot of salted water. Add cauliflower and cook until very tender, about 10 minutes. Drain.

Meanwhile, in a separate saute pan, warm olive oil over medium-low heat, add garlic and saute for about 30 seconds, or until the garlic is golden and fragrant. Remove from the heat.

Mash with a potato masher in a large bowl. For a smoother mashed cauliflower, use an immersion or hand blender to puree, or puree it in the food processor. While mixing, slowly add n the milk until the desired consistency is achieved. Mix in the salt and pepper and the minced garlic with the olive oil. Serve.

Mashed cauliflower can be topped with chopped scallions if desired.

Read more at http://skinnyms.com/garlic-mashed-cauliflower/#1eoQ8M0oTV3tYCJV.99

What’s my daily PointsPlus® Target?

What’s my daily PointsPlus® Target?
Every food and drink has a PointsPlus value, and what you eat and drink each day should add up to your daily PointsPlus Target, which is determined by your age, height, weight and gender.


YourDailyPPTarget_
How do I use it?
You can eat whatever you like, and a great place to start is by figuring out the PointsPlus values of the foods you regularly eat in the PointsPlus Tracker. (Track your go-to items right from the homepage by clicking "Track everyday items.")
Play with portion sizes — you can adjust these in the PointsPlus Tracker. And learn how to visualize portion sizes here.
Find a lower PointsPlus value version of what you want to eat
Pick an alternative, low-PointsPlus value food
Your meeting room is a great resource for getting substitution ideas from other members and your Leader.
It's important to fit all food groups into your Target each day. That will give you better nutrition and much-needed variety. You can distribute it however you like, but here are a few suggestions for various Targets.

Suggested dailyPointsPlusTargets breakdowns by meal

Daily Target    29    34    39    44    49
Breakfast    5    6    7    7    8
Lunch    8    9    10    12    14
Dinner    11    12    15    16    18
Snack    3    4    4    5    5
Snack    2    3    3    4    4
Daily Target    54    59    64    69    71
Breakfast    8    9    10    11    12
Lunch    16    17    18    20    20
Dinner    20    22    24    24    25
Snack    6    6    7    8    8
Snack    4    5    5    6    6

PowerFoodsFruitVeg_
How do I count fruit & veg?
All fresh fruit and most vegetables have been assigned PointsPlus values of 0. We’re assuming you’re going to eat a reasonable amount of these, and that’s already factored into your daily PointsPlus Target.

What's Your Weight-Loss Mantra?
Sometimes all you need to stay on Plan is a little nugget of sound advice. Find an inspirational phrase or quote that works for you, then repeat as needed.
Article By: WeightWatchers.com Editors
Community Talks: My Weight-Loss Mantra
A mantra can be all it takes to get you off the couch and into workout clothes. It can be just the thing to stop you from reaching mindlessly for the chip basket while you wait for the main course. And it is sometimes the difference between quitting before you hit goal, and becoming your own personal success story.

We reached out to you, our readers, on the WeightWatchers.com Community and on Facebook to hear which mantras keep you on track. Check out some of our favorites below.

Drawing strength from small steps
“Steady and slow, learn as you go. Lose too fast, it may not last.” — Louise F.

“It matters not how slowly you go, only that you do not stop.” — Julia B.

“No matter how slow you go, you’re still lapping the [person] sitting on the couch.” — Stephanie H.

“I may not be where I want to be, but I’m better than where I was.” — Heather J.

“You don’t drown from falling in the water, you only drown if you stay there.” — Barb L.

“If you kinda do it, it kinda works. If you really do it, it really works.” — Andrea G., Carol T.

Finding power in tough talk
“If we defend our habits, we have no intentions of breaking them.” — Judy P.

“Life has no remote… YOU have to get up and change it yourself!” — Tracy S.

“The weight didn’t arrive from the Fat Fairy last night, and the Skinny Fairy isn’t coming tonight, either.” — Miscelena1.

“Success requires backbone, not wishbone.” —Debbie S.

Snappy comebacks for bad days
“Instead of a plate, reach for your mate!” — Frank E.

“What you eat in private shows up in public!” — NicoleJuner1

“I’ve come too far to take orders from a cookie.” — Gina L.

“If you’re driving and you get a flat tire, do you get out of the car and slash the other three? No, you fix it and get back on the road.” — Tanya S.

“The scale is a weight loss tool – not a judge, jury and executioner.” — Brenda T.

“Keep tracking, stop slacking!” — Holly L

Skinny Chicken Fried Rice

Skinny Chicken Fried Rice

Yield: 6 servings

Prep time: 10 minutes
Cook time: 15 minutes
Yield: 6 servings
Serving size: 1.5 cups

Ingredients

• 3 Tbsp sesame oil
• 1 cup onion, chopped
• 1 cup frozen peas and carrots
• 2 cloves garlic, minced
• 2 eggs
• 1/2 lb boneless, skinless chicken breasts, cooked and chopped into bite sized pieces
• 4 cups brown rice, prepared (or 2 bags brown minute rice, prepared)
• 1/4 cup reduced-sodium soy sauce

Instructions

1. Heat sesame oil in a large skillet on medium heat.
2. Add onion, garlic, peas, and carrots and "fry" until the veggies are tender (onions will be close to clear).
3. Crack eggs into skillet and scramble, mixing throughout vegetables.
4. Add rice, chicken and soy sauce to skillet. Mix really well.

Nutrition Information

Per Serving (1.5 cups):
Calories: 285
Fat: 12g
Carbohydrates: 30g
Fiber: 3g
Protein: 16g
Sugars: 1g
Sodium: 458mg
Vitamin A: 15%
Vitamin C: 8%
Calcium: 1%
Iron: 6%
WWP+: 8 points

Attention Bakersfield.

Weight Watchers is looking for a Spanish speaking leader for Bakersfield. You need to be a lifetime member or close to your goal! Please call Lisa 661-803-0822 if you are are interested in working for the Weight Watchers in Bakersfield.

New Theme: Start Simple
Meeting Topic:  Start Celebrating

Lemon Blueberry Yogurt Cake Recipe

Lemon Blueberry Yogurt Cake Recipe

Makes 16 slices (2 inch x 2 inch size)

1 cup milk – (whole, skim, almond, soy, etc.)
¼ cup lemon juice
½ cup plain yogurt (Greek, lowfat, nonfat, soy, etc.)
1 egg
2 teaspoons lemon zest, minced
1 teaspoon vanilla
2 cups white whole wheat flour (such as King Arthur’s brand)
2/3 cup sugar
3 teaspoons baking powder
¼ teaspoon salt
1 cup frozen blueberries
1/3 cup frozen blueberries (for top)

Preheat oven to 350 F. Line a 8x8 inch square pan with parchment paper and spray with non-stick spray.

Combine milk, lemon juice, yogurt, egg, lemon zest, and vanilla in a large bowl. Add flour, sugar, baking powder, salt, and blueberries and mix until blended. Spread batter in pan and top with 1/3 cup blueberries.

Bake for 45-50 minutes until a toothpick or butter knife inserted into the center of the cake comes out clean. Top with powdered sugar or eat plain.

For one slice = 108 calories, 1.0 g fat, 0.0 g saturated fat, 22.5 g carbohydrates, 11.4 g sugar, 3.4 g protein, 1.9 g fiber, 53 mg sodium, 3 Points+

Skinny Lasagna Rolls

Skinny Lasagna Rolls

Prep time: 30 minutes
Cook time: 40 minutes
Yield: 8 servings
Serving size: 1 roll

Ingredients

• 8 whole-wheat lasagna noodles
• 10 oz frozen spinach, thawed
• 15 oz part-skim ricotta cheese
• 1/2 cup grated Parmesan cheese
• 1 egg
• 1/4 tsp Italian seasoning
• 1/8 tsp salt
• 1/8 tsp pepper
• 1- 23.25 oz jar Italian pasta sauce
• 1/2 cup reduced-fat, shredded mozzarella cheese

Instructions

1. Preheat oven to 350 degrees. Begin boiling water for your lasagna noodles. Start defrosting the spinach in a microwave-safe bowl. It took me about 12 minutes, flipping and separating half way through. After the spinach is thawed, use a mesh strainer and a spoon to drain out the extra water. Place into a medium size bowl.
2. Cook your lasagna noodles until al dente (soft, but not soggy... about 12 minutes). Strain and pat dry. Place a piece of wax paper on the counter and lay out lasagna noodles.
3. Add ricotta, parmesan, egg, salt and pepper to spinach. Mix well.
4. Pour half of the pasta sauce in a 10x7 baking dish.
5. Spread about 1/4 cup of the spinach mixture evenly over each noodle. Roll noodles carefully and place seam side down onto the baking dish.
6. Pour the remaining sauce over the rolls. Spoon sauce over any uncovered noodle areas. The sauce will keep the noodles hydrated and soft while baking. Top each one with 1 Tbsp mozzarella cheese.
7. Loosely cover the baking dish with foil and bake for 40 minutes.

Nutrition Information

Per Serving (1 roll):
Calories: 205
Fat: 8g
Carbohydrates: 23g
Fiber: 4g
Protein: 13g
Sugars: 7g
Sodium: 518mg
Vitamin A: 72%
Vitamin C: 14%
Calcium: 25%
Iron: 11%
WWP+: 5 points

Skinny Cheeseburger Casserole

Skinny Cheeseburger Casserole

Prep time: 20 minutes
Cook time: 25 minutes
Yield: 8 servings
Serving size: 1 cup

Ingredients

• 2 cups whole wheat elbow macaroni, uncooked
• 1/2 onion, diced
• 1 lb lean ground beef
• 2 cups reduced-fat, shredded cheddar cheese
• 2 - 14.5 oz cans diced tomatoes
• 2 Tbsp tomato paste
• 2 Tbsp Dijon mustard
• 1 Tbsp garlic, minced
• 1/2 tsp salt
• 1/4 tsp black pepper
• 2 tsp extra virgin olive oil
• non-stick cooking spray
• 1/4 cup hamburger dill chips, chopped (*optional)
• *Optional ingredients are not included in nutritional calculations

Instructions

1. Preheat oven to 350 degrees, and spray a 9x13 inch casserole dish with nonstick cooking spray. (I used one of my favorite red casserole dishes from Chantal!)
2. In a large stock pot, cook pasta according to package directions, drain and set aside.
3. In a medium skillet, add olive oil and cook onions and garlic for 1-2 minutes.
4. Add ground beef and cook until browned. Add salt and pepper to ground beef while cooking.
5. Add in tomatoes, tomato paste and mustard.
6. Allow the mixture to cook and thicken until bubbly.
7. Add the pasta to sauce and mix to cover evenly.
8. Transfer mixture to casserole dish.
9. Top with cheese and bake for 20-25 minutes.
10. Remove from oven and top with chopped dill pickles before serving (optional).

Nutrition Information

Per Serving (1 cup):
Calories: 258
Fat: 9g
Carbohydrates: 18g
Fiber: 4g
Protein: 24g
Sugars: 5g

WWP+: 6 points

2014 New Year, New You Challenge: Week 4
Welcome to 2014! Here's to a new year and a fresh resolve to set yourself up for long-term success. Hint: It's easier than you think.
Article By: Elly Trickett McNerney
Couple eating soup
With its cold weather and post-holiday anticlimax (not to mention uncomfortably snug pants), January is not the kindest month. Why, then, do so many of us also spend the first few weeks beating ourselves up about what we ate and drank in December? Right here and now, we are officially declaring the holidays Behind Us, and are ready to help you focus on your goals for 2014. Whether you’re new to Weight Watchers, or simply looking for help you recommitting or sticking to the Plan, we’ll help you succeed.

Your goal might be a sizeable one, or it might be just a few pounds away. Whichever camp you fall into, contemplating a whole year stretched ahead of you can feel overwhelming. Instead of worrying about the next 12 months, take our Challenge to get a far more manageable set of activities, ideas and motivation. Head to the Community to participate in the Challenge with others looking to start the year off right.

Week 4

If you've checked off the previous weeks’ food challenges, then you’re planning meals ahead and trying new ingredients and recipes. Fantastic! But for seasoned cooks and kitchen newbies alike, it can sometimes feel like you’re spending a whole lot of time in the kitchen. You are worth it, but everyone needs a little help — and fun — from time to time.

So, here’s another way you can bring a sense of newness and reinvention to your daily life: Invite your spouse, kids, best friend, mom, anyone, into the kitchen with you. Especially someone who doesn’t normally get involved. If you’re lucky, they’ll be your sous chef, taking care of the less glamorous tasks like peeling vegetables, deboning a chicken (if they’re ambitious) or cleaning up after you (if you’re really lucky). But even if they’re a passive presence, while you’re working away, talk about what you’re cooking, what memories the food you’re preparing has for you, and if you’re with the kids, take the opportunity to give them a science lesson as well as a cooking one. If they know what the seeds actually do in a fruit, or why vegetables have roots, they’ll be much more inclined to eat it when it’s put in front of them at the dinner table.

You could take cooking with friends one step further by starting up your own meal-preparation club. Pick a half-dozen Weight Watchers recipes, list all the ingredients you’ll need (remembering to multiply quantities by the number of portions you want to make), figure out who has the herbs and spices you’ll need, and divvy up the shopping list among you to buy the rest. On the day itself, put on some music, set up an assembly line, maybe even pour a glass of wine and get cooking!

We hope this 4-week Challenge has started you off on the right foot this year. Remember to visit our Community for more great Challenges.

Let’s Go Out for… Italian

Fresh Strawberries with Balsamic Vinegar
Want a lighter ending than a pastry or gelato? Take a lesson from the Italians and get your sugar fix from something that has a stem. On the Boot, it’s common to finish off a restaurant meal by enjoying a communal fruit bowl. Request sliced strawberries with balsamic vinegar; the sweet-bitter flavor makes for a memorable meal-ender. A liberal sprinkling of sugar will kick it up only 1 PointsPlus value.


Risotto with Mushrooms
Risotto is cooked slowly to attain a creamy consistency, but many chefs also add butter and cheese to make it even creamer. Hence, just 1 cup can contain 12 PointsPlus values — and a typical restaurant serving can run 2 cups. Lighten it up: Order risotto with olive oil and just a pat of butter; it can trim off 3 PointsPlus values. Mushrooms are a great choice for flavoring, as are traditional additions of seafood, squash, peas and saffron. Going with pancetta will add 2 PointsPlus values.


Tortelloni alla Ricotta
Stuffed pastas like ravioli and tortelloni (tortellini’s big sister) are usually filled with ricotta cheese or meat; either will cost you 4 PointsPlus values per 2/3 cup, and a typical restaurant portion of 3 cups can run 18 PointsPlus values. The sauce on these dishes can vary. Lighten it up: “Avoid Alfredo and pesto sauce,” says Dobbins; marinara is a lighter choice. Or consider asking for broth instead ("en brodo"). You’ll have a delicious, authentic dish and could save 3 PointsPlus values over the marinara.


Caprese Salad
This antipasto is simply a plate of tomatoes and fresh mozzarella, often with olive oil, pepper, or balsamic vinegar. It can be a good starter — if you go easy on the cheese and oil. Fresh mozzarella clocks in at 2 PointsPlus® values per ounce. For a typical restaurant portion, you’ll be looking at about 6 PointsPlus values in cheese. Lighten it up: If you’re going to have cheese with your entrée, consider having a peppery arugula salad with balsamic vinegar and tomatoes (0 PointsPlus values) to start

New Theme: Start Simple
Meeting Topic:  Success Secret #3: One Step at a Time

one of our very own

http://www.youtube.com/watch?v=4DQiEa9J2ls&list=UU7AWNWptGGpybSgZbV34yBw&index=1


Do you recognize this person? She works in Valencia and in Palmdale!

yummmy breakfast!

Fluffy Lemon-Ricotta Pancakes

Larger Image

Weight Watchers Recipe

Ratings (343)

5PointsPlus Value

Prep time: 10 min

Cook time: 18 min

Other time: 0 min

Serves: 6

A ricotta cheese-and-citrus twist on a favorite American breakfast. Great plain but also super topped with mixed berries and a drizzle of lemon juice.

Ingredients 1 1/2 cup(s) all-purpose flour    1 tsp baking soda    1/2 tsp table salt    1 cup(s) low-fat buttermilk      2 large egg(s), yolks and whites separated    2 Tbsp sugar, granulated    2 Tbsp lemon zest, or increase to taste    1/2 cup(s) part-skim ricotta cheese    3 spray(s) cooking spray    Instructions In a small bowl, whisk together flour, baking soda and salt. In a large bowl, beat together buttermilk, egg yolks, sugar, lemon zest and ricotta cheese by hand. In a clean bowl, using an electric mixer, beat egg whites until soft peaks form. Add dry ingredients to buttermilk mixture until just combined; gently fold in egg whites until they are just incorporated. Coat a large nonstick griddle or pan with cooking spray; heat over medium heat. Spoon batter into pan in batches using a 1/4-cup batter for each pancake; cook until lightly browned, about 2 to 3 minutes per side. Remove pancakes to a tray in a warm oven and repeat with remaining ingredients (being careful not to spray cooking spray into open flame). Yields 2 pancakes per serving. Notes You can thin the batter out with a little water if desired.

Skinny Avocado + Black Bean Enchiladas

Make your Meatless Monday a Mexican feast! I absolutely love these Skinny Avocado + Black Bean Enchiladas! Starting with my Black Bean + Corn Salsa as the base for this dish makes for a quick and easy vegetarian meal that will leave the whole family wanting more! The heat of the red onion and green chilies is perfectly balanced by the cool avocado. I promise, you won’t be waiting for a Monday to make this dish!

Skinny Avocado + Black Bean Enchiladas

Prep time: 15 minutes
Cook time: 25 minutes
Yield: 8 servings
Serving size: 1 enchilada

Ingredients

• 2 avocados
• 1 can black beans, drained and rinsed
• 1 can corn, drained
• 1 - 4 oz can diced green chilies
• 2 - 10 oz cans green enchilada sauce
• 1/2 red onion, diced
• 1/2 cup reduced-fat Mexican cheese blend
• 1 tsp chili powder
• 1 Tbsp lime juice
• 1 Tbsp fresh cilantro, chopped
• 8 - 8" La Tortilla Factory Smart & Delicious™ Low Carb, High Fiber Tortillas

Instructions

1. Preheat oven to 350 degrees.
2. In a medium size bowl, combine corn, black beans, red onion, chili powder, cilantro and lime juice.
3. Stir to mix ingredients and set aside.
4. In a small bowl, mash avocado with a fork.
5. In a small sauce pan over low heat, add diced green chilies and both cans of enchilada sauce. Stir over low heat and heat to a boil.
6. Using a casserole dish or large glass baking dish, transfer 3/4 cup of sauce to the bottom of the dish (just enough to cover the bottom of the dish).
7. Taking 1 tortilla at a time, spread a small amount of avocado in the center of the tortilla.
8. Next, spoon 1 1/2 Tbsp of black bean and corn mixture onto avocado.
9. Roll tortilla and place in casserole dish seam side down.
10. Repeat with the remaining 7 tortillas.
11. Generously cover the tortillas with sauce.
12. Sprinkle reduced-fat Mexican cheese blend on top.
13. Bake enchiladas for 15-20 minutes until cheese has melted and is bubbly.

Nutrition Information

Per Serving (1 enchilada):

Calories: 260
Fat: 13g
Carbohydrates: 28g
Fiber: 14g
Protein: 12g
Sugars: 3g
Sodium: 1,139mg
Vitamin A: 15%
Vitamin C: 12%
Calcium: 13%
Iron: 13%
WWP+: 7 points

2014 New Year, New You Challenge: Week 3
Welcome to 2014! Here's to a new year and a fresh resolve to set yourself up for long-term success. Hint: It's easier than you think.
Article By: Elly Trickett McNerney
Woman Dancing
With its cold weather and post-holiday anticlimax (not to mention uncomfortably snug pants), January is not the kindest month. Why, then, do so many of us also spend the first few weeks beating ourselves up about what we ate and drank in December? Right here and now, we are officially declaring the holidays Behind Us, and are ready to help you focus on your goals for 2014. Whether you’re new to Weight Watchers, or simply looking for help you recommitting or sticking to the Plan, we’ll help you succeed.

Your goal might be a sizeable one, or it might be just a few pounds away. Whichever camp you fall into, contemplating a whole year stretched ahead of you can feel overwhelming. Instead of worrying about the next 12 months, take our Challenge to get a far more manageable set of activities, ideas and motivation. Read the articles over the next four weeks, and head to the Community to participate in the Challenge with others looking to start the year off right.

Week 3

This week’s task is to move more. So, whatever your current activity level is, add five minutes a day. It’s as simple as that. If you’re not exercising yet, have a little fun and dance around your bedroom with music in your earphones. For the more self-conscious, a walk around the block is a great way to start. Five minutes is all we're asking yet, of course, your five-minute walk around the block might well turn into 10, 15 or even 30 minutes if the mood takes you. (Remember to talk to your doctor before setting out on any new exercise plan.)

And if you’re already active, you can either use those five minutes to extend your workout, or try something completely different — five minutes on the rowing machine might use muscles that your step class overlooked! If you’ve taken a class at the gym that has a fixed start and end time, then do a quick five minutes on the elliptical afterwards. Better yet, instead of just standing around in line waiting for the class to start, look down upon your classmates from the vantage point of an exercise bike, knowing you’re getting a far better warm-up than they are.

Either way, grab the opportunity to try something new — it’s only five minutes of your life. Be sure to come back next week for your week 4 task!

New Theme: Start Simple
Meeting Topic:  Success Secret #2: You Can't Eat It if You Don't Have It

4 tablespoons unsalted butter, divided
1/4 cup brown sugar
about 7 canned pineapple slices (rings) in juice, reserve 1/4 cup juice
1 cup yellow cake mix
1 large egg
1/2 tsp vanilla

Preheat oven to 375˚F. Melt 2 tablespoons butter in a 9-inch round, flameproof, aluminum pan over medium-low heat, we used a cast iron pan (make sure to cover entire pan bottom); sprinkle brown sugar over top. Place pineapple rings in a single layer in bottom of pan. Increase heat to medium-high and cook until pineapple caramelizes, flipping once, about 2 minutes per side; remove pan from heat. Melt remaining 2 tablespoons butter on stove top or in microwave. In a medium-size mixing bowl, beat egg with remaining melted butter.

Add cake mix and reserved pineapple juice; combine well. Pour batter over pineapple; bake until a toothpick inserted in center of cake comes out clean, about 30 to 35 minutes. Allow cake to cool for about 15 to 20 minutes; when still warm, loosen sides with a knife and invert cake onto a serving plate. Slice into 10 pieces and serve.

****4 WeightWatcher Points Plus per slice****

 Once you have allowed the cake to cool for a few minutes carefully dump it upside down where you can see the yummy pineapple goodness.

 We also did a few in a muffin pan like this but perfered the the whole cake.

Spinach and Feta Stuffed Chicken Breasts
Skinnytaste.com
Servings: 8 • Size: 1 roll • Old Points: 3 • Weight Watcher Points+: 4 pt
Calories: 169 • Fat: 5 g • Carb: 8 g • Fiber: 2 g • Protein: 25 g • Sugar: 0 g
Sodium: 177 mg (without salt) • Cholest: 31 mg


Ingredients:

• cooking spray or oil mister
• 1 tsp olive oil
• 1/2 medium onion, chopped
• 2 cloves garlic, minced
• 1/4 cup chopped scallions
• 10 oz package frozen chopped spinach, thawed and juice squeezed out
• 1/4 cup chopped parsley
• 1 tbsp fresh dill
• 1/2 cup (2.5 oz) crumbled Feta cheese
• 1/3 cup fat free ricotta
• 1/4 tsp kosher salt and pepper, plus more to taste
• 8 thin skinless chicken breast cutlets (1.5 lbs total)
• 1 large egg
• 1 tbsp water
• 1/2 cup whole wheat seasoned breadcrumbs

Directions:

Preheat oven to 350°F. Spray a large baking sheet with spray.

Heat the oil a medium sauté pan. Add onions, garlic and scallions and sauté about 1 minute. Add spinach, parsley, dill, 1/4 tsp kosher salt and pepper and cook another minute or until heated through. Remove from heat and mix in the feta and ricotta cheese.

Season chicken lightly with more kosher salt and pepper to taste.

Place about 1/4 cup of spinach mixture in the center of the chicken and roll, then lay the chicken seam side down on a platter or piece of wax paper. Repeat with the remaining chicken.

Whisk the egg and water together in a small bowl with a pinch of salt. Place the breadcrumbs in another bowl.

Dip the chicken rolls into the egg wash, then into the breadcrumbs and place seam side down on the baking sheet. Repeat with the remainder then lightly spray to top of the chicken with cooking spray. Bake about 25 minutes or until cooked through.

2014 New Year, New You Challenge: Week 2
Welcome to 2014! Here's to a new year and a fresh resolve to set yourself up for long-term success. Hint: It's easier than you think.
Article By: Elly Trickett McNerney
2014 New Year Challenge Week 2
With its cold weather and post-holiday anticlimax (not to mention uncomfortably snug pants), January is not the kindest month. Why, then, do so many of us also spend the first few weeks beating ourselves up about what we ate and drank in December? Right here and now, we are officially declaring the holidays Behind Us, and are ready to help you focus on your goals for 2014. Whether you’re new to Weight Watchers, or simply looking for help you recommitting or sticking to the Plan, we’ll help you succeed.

Your goal might be a sizeable one, or it might be just a few pounds away. Whichever camp you fall into, contemplating a whole year stretched ahead of you can feel overwhelming. Instead of worrying about the next 12 months, take our Challenge to get a far more manageable set of activities, ideas and motivation. Read the articles over the next four weeks, and head to the Community to participate in the Challenge with others looking to start the year off right.

Week 2

Last week you set a long-term, non-weight-related goal, and tried a new food. This week, we’re setting the bar a little higher. We want you to try even more new foods, and new recipes too. To make that easier to achieve, we’re asking you to plan (and shop for) a week’s menu.

Yes, it’s a big task if you're not used to being that rigid, but it’s so worth it. Look around on the Message Boards. In many people’s signatures, you’ll find the words, “If you fail to plan, you plan to fail.” Take it from them: standing in front of the fridge is no place to plan your next meal.

Instead, take some time at the beginning of your tracking week, or on a Saturday morning, or even a midweek evening — whenever works for you — to plan a week’s worth of meals.

The challenge in keeping this great habit going, though, is balancing routine (going for the same few meals that you know how to cook and that require staple ingredients), with variety (lemon chicken again?).

So, when you plan your next few meals, make room for something brand new in the line-up. Look at the featured recipes on the Food and Recipes page; pick up a food magazine next time you’re out, or browse and discuss ideas in the Community Recipe Swap. Or, if you’re feeling really brave, grab a cookbook, fan through it with your eyes closed, and vow to make whatever you land on. If it’s a high-calorie nightmare, think of ways to lighten it up. (Subscribers can use the Recipe Builder to find lighter alternatives to many ingredients.

Make your shopping list with items grouped by type — even by aisle, if you're that familiar with your grocery store. Not only will this help you get around the store (and away from temptation) more quickly, it will also show you at a glance if the make-up of your diet is a little out of whack — for example, if you have an over-reliance on packaged goods rather than fresh. For more tips on navigating the supermarket, check out the Shopping section in the Spaces tool.

This is a great habit to get into; we promise it’s worth the effort. Good luck this week — and don’t forget to come back next week to continue the 2014 New Year, New You Challenge.

Before and after

Palmdale & Valencia member Kimberly Garant 50lbs lighter! WOO HOO!

New Theme: Start Simple
Meeting Topic:  Success Secret #1: Timing Is Everything

Lemon chicken

I made this for dinner last night and it was very good and easy. I used 2 Costco boneless skinless chicken breasts and cut them in half length wise. 

 

Lemon Chicken

3 Points plus each.... depending on the size of your chicken breast

1/4 cup olive oil

3 tablespoons minced garlic

1/3 cup chicken stock (or broth)

zest of 1 lemon

1 1/2 teaspoons dried oregano

1/4 teaspoon dried thyme

4-6 boneless skinless chicken breasts (or 6-8 tenderloins)

1 lemon sliced into wedges

salt & pepper

Preheat oven to 400 degrees F.

Heat olive oil in a skillet over medium heat.  Add garlic and cook for 1 minute.  Remove pan from heat and add stock, zest, and spices.

Lay out chicken in a 9 x 13 baking dish.  Pour sauce mixture over the top.  Salt & pepper to taste and add lemon wedges.

Bake for 15-30 minutes depending on the size of the chicken.  (Or use a digital thermometer that alerts you when the your meat reaches the correct internal temperature...best kitchen gadget EVER!)  Serve hot with pan juices.

Pasta and Sausage Skillet
Dish
6 servings at 7 pts each
Diced Cantaloupe
1 cup at 0 pts
Prep Cook Total
10m 20m 30m
8 oz dry rotini pasta
1 tablespoon olive oil
1 teaspoon minced fresh garlic
14 oz turkey smoked sausage, cut into slices
1 medium sweet onion, cut into wedges
1 medium zucchini, diced
1 yellow bell pepper, seeded and cut into strips
1 teaspoon Italian seasonings
½ pint grape tomatoes, sliced
---------------------------------------------------------------
6 cups diced cantaloupe
Boil pasta according to package directions.
Heat a large sprayed skillet over medium-high
heat, add olive oil and garlic. Add sliced
sausage and onions; sauté until sausage is
browned and onions are tender, about 3 to 5
minutes. Add zucchini, bell pepper, and Italian
seasonings; cook 5 minutes. Stir in tomatoes
and cooked pasta. Heat thoroughly.
---------------------------------------------------------------
Serve cantaloupe on the side.

Italian-Inspired Vegetable Soup

Italian-Inspired Vegetable Soup
Italian-Inspired Zero POINTS-Value Soup
Weight Watchers Recipe

1PointsPlus Value
Prep time: 30 min
Cook time: 20 min
Other time: 0 min
Serves: 12
Chockfull of vegetables, this is one heck of a snack. Toss in white beans or chopped shrimp for a heartier soup; sprinkle on Parmesan cheese for extra flavor.*
Ingredients
      2 cup(s) escarole, chopped  
2 clove(s) (medium) garlic clove(s), minced  
      1 cup(s) uncooked onion(s), chopped  
      2 cup(s) fresh spinach, baby leaves  
      2 small uncooked zucchini, cubed  
      1 medium sweet red pepper(s), chopped  
      1 medium uncooked fennel bulb(s), thinly sliced  
      6 cup(s) reduced sodium vegetable broth  
      28 oz canned diced tomatoes, preferably fire-roasted  
1/4 tsp crushed red pepper flakes  
2 tsp fresh thyme, fresh, finely chopped  
1 tsp fresh oregano, finely chopped  
3/4 tsp table salt  
1/4 tsp black pepper  
1/4 cup(s) fresh parsley, fresh, chopped  
1/4 cup(s) basil, fresh, leaves  
Instructions
Put escarole, garlic, onions, spinach, zucchini, red pepper, fennel, vegetable broth, diced tomatoes, red pepper flakes, thyme and oregano into a large soup pot. Cover and bring to a boil over high heat. Reduce heat to low, and simmer, partly covered, for about 10 minutes.

Stir in salt, black pepper, parsley and basil. Serve. Yields about 1 cup per serving.
Notes
*Could affect PointsPlus values.

here is a good start for 2014