yoga

Which Yoga Is Right For You?
Baffled by Bikram? Afraid to tangle with Ashtanga? Find the yoga style that suits your mood and fitness level and you’ll see there’s no place like “Om.”
Article By: Jessica Cassity
Which Yoga Is Right For You?
Whether you're looking to gently stretch your body or put it through a vigorous workout, yoga delivers. That flexibility (pun intended) is part of the appeal of this ancient Indian form of movement, which links breath and balance-challenging poses.

With more than a dozen types of yoga practiced in nearly every city and small town in the country, there’s a match for every mood and fitness level. But reading between the lines of a class schedule can be confusing — it’s hard to tell one style of yoga from the next. Read our yoga cheat sheet below and choose the style that best fits your ability and disposition. Then roll out your mat and get ready to bend, twist and stretch your way to weight loss.

NOTE: Yoga classes are offered at gyms as well as private studios. Bring your own mat or borrow one at class. Wear comfortable, easy-to-move-in-clothes; remove your shoes and socks before class.

Bikram
It's for you if... you rate your workouts by how much you sweat.
The gist: This new form of yoga is quite literally the hottest: Bikram studios are heated to a perspiration-inducing 105-degrees Farenheit. No wonder practitioners of all shapes and sizes show up in barely-there shorts and swimsuits! Throughout a typical 90-minute class, an instructor will call out various movements — from Bikram-specific arm stretches to more traditional backbends — offering guidance on alignment, breath and pace. If you have a hard time mastering the 26 poses the first time through don’t fret — you’ll repeat the exact same sequence in the second half of the class. Despite the sweltering heat students are encouraged stay in the room for the full session and to also limit water breaks. It’s these strenuous conditions that make the challenge of Bikram yoga mental as well as physical.

Vinyasa
It's for you if... you like a fast-paced workout with a back beat.
The gist: Attention Zumba fans and salsa buffs: Vinyasa yoga (also called "flow") has been called “dance on a yoga mat.” In a “flow” class you can expect to move constantly, flowing from standing tall to a pushup position and back up again. To set the mood and keep an up-tempo pace most instructors play energizing music, ranging from top-40 tunes to Indian hip-hop. But there’s no time to add in extra toe-taps: classes typically move quickly enough to boost your heart rate into the cardio zone. Because of this speed, you’ll want to try this style only after you’ve mastered the basic postures. Without a working knowledge of poses like Warrior 2, you may have a hard time keeping up.

Iyengar
It's for you if... “slow and steady” is your workout motto.
The gist: Iyengar yoga focuses on building muscular strength and endurance. Students hold each pose for up to a few minutes at a time while an instructor offers coaching on position. You might be asked to make subtle changes to your form, such as really straightening your elbows in Downward Facing Dog. Because Iyengar instructors are sticklers for alignment, this class is appropriate for beginners who want to learn poses as well as experienced yogis seeking a refresher on form. Iyengar is also a good choice for exercisers with limited strength or flexibility — props like foam blocks and fabric straps are used liberally in Iyengar classes, making the twists, balances and stretches a little easier to master.

Ashtanga
It's for you if... you shy away from group exercise.
The gist: In a typical Ashtanga session yoga students share a studio but there’s no instructor leading class. Instead, you’ll find exercisers of all abilities moving at their own pace through the traditional Ashtanga sequence of yoga poses. An instructor is on hand to teach students new postures as they progress, but it’s up to the individual to remember the order of the routine. Although the pace of Ashtanga is ultimately quite fast — the goal is to move for the entire 90-minute session at a cardiovascular pace, doing one pose per breath — learning the postures and the sequence can take years. You might add one new pose only after several sessions; in the meantime you’ll keep repeating the poses you know, which means you might do a few dozen Downward Facing Dogs in a clip.

Hatha
It's for you if... you want a basic yoga class without all the bells and whistles.
The gist: Hatha is the most common yoga style, and for good reason — it’s middle of the road compared to many of the more specialized options. In a typical class, traditional yoga postures like Cobra and Upward Facing Dog are strung together at a moderate pace; expect occasional pauses throughout class to focus on a certain pose. Other class extras, such as music, temperature and meditation time vary greatly from class to class and are up to individual instructors. If the first class you take doesn’t wow you, don’t write off the style — simply try another instructor. Most sessions are open to all abilities; because of the moderate intensity it can be a good place to learn poses and also get in a workout.

Restorative
It's for you if... you prioritize mental clarity over physical exhertion.
The gist: Restorative yoga is like to a trip to the spa: You may not burn many calories, but you’ll sure walk out feeling refreshed. Part stretch class, part restful meditation, this type of yoga steers clear of challenging poses and instead focuses on relaxing the body and mind. With the support of padded bolsters and cushions students are led through a sequence of gentle lying-down postures that are each held for several minutes. The instructor may play relaxing music or talk students through a guided meditation; studios are often candle lit or completely dark to set the mood. This may sound more nap-time than actual exercise and it is, but a restorative class can complement more challenging forms of yoga or serve as an inexpensive (calorie-free!) treat.

Gooey Rocky Road Bars
Gooey Rocky Road Bars

Weight Watchers Recipe
4 Stars

3PointsPlus Value
Track
Prep time: 10 min
Cook time: 15 min
Other time: 60 min
Serves: 16
Gooey and delicious, these bars bake up quickly with very little fuss. Feel free to swap in almonds or pecans for the walnuts to suit your taste.
Recipe

Ingredients
2 spray(s) cooking spray  
4 oz chocolate wafer(s)  
3 Tbsp unsalted butter, melted  
3/4 tsp table salt, (or less to taste)  
1/2 cup(s) mini chocolate chips  
1/4 cup(s) walnut(s), coarsely chopped  
1/2 cup(s) fat free sweetened condensed milk  
1/2 cup(s) mini marshmallows, coarsely chopped  
Instructions
Preheat oven to 350°F. Line an 8-inch square baking pan with parchment paper (or coat with cooking spray - though the bars will be a little trickier to remove from the pan).

Using a food processor, process wafers into fine crumbs (or place wafers in a large, sealed zip-close bag and crush with a rolling pin). Add butter and salt to crumbs and pour into prepared pan; press down to form an even layer of crust.

In a small bowl, combine chocolate chips and walnuts; sprinkle evenly over crust. Drizzle milk over top; sprinkle with marshmallow pieces. Bake until chocolate melts and marshmallows begin to brown, about 15 minutes. Cool completely in refrigerator before slicing into 16 pieces. Yields 1 piece per serving.
Notes
Spray your knife with cooking spray before chopping the marshmallows to help keep them from sticking to the blade.

The Trick to Treats

Forget the haunted house — the spookiest Halloween specter is the candy. Don't be scared; be prepared!

Article By: Melissa Sperl and Leslie Fink,

Halloween is a hard time to stay on Plan. Store aisles overflow with 5-pound bags of candy, your kids come home with bags of loot from parties and trick-or-treating and at night's end you're inevitably left with half a bowl of candy by the front door. How can you be expected to resist your favorite candies when they are within arm's reach, no matter where you turn?
Here's how. These tactics will help you stay in control in the face of nightmarish temptation.
Resist sales and bargains. Don't fall for coupons or BOGO deals. A 5-pound bag of candy on sale is still a 5-pound bag of candy. Buy what you think you'll hand out to trick-or-treaters, and not a mini-bar more.
Buy late. The closer to Halloween you buy the candy, the better. And once you bring it home, don't even rip open the bag until the first trick-or-treater comes. That way, you'll have less total temptation time to cope with.
Choose candy you don't like. Hate coconut? Load up on Mounds and Almond Joy. You get the idea.
Devise a game plan. Start giving out more candy to each costumed kid as the night wears on, so there's less left over. If there are still remainders, get them out of the house. Give the candy away to a food charity, collect it all and offer it to the neighbors or bring it to work (and drop it off in a different department!).
Go out on a full stomach. If you plan to escort your kids house-to-house, make lunch your big meal of the day, so you're not walking around hungry with bags full of candy at your disposal. Carry a mug of something hot to sip on, or chew minty gum. It’ll help kill your urge to put candy in your mouth.
Manage the kids' haul. Once the candy's home, work with your kids to decide what to do with it. Have them pick their 10 favorite pieces and save the rest for lunches and parties.
Ditch the sense of occasion. Remind yourself that you can buy candy any time of the year. There's no need to load up on fun-size bars on October 31 when you can enjoy them whenever your heart desires.
Keep things in perspective. Eating a little bit of candy on Halloween doesn't make a person overweight — it's constant overeating that can pile on the pounds. So don't assume you can't enjoy even a single treat, especially since deprivation is a tactic that often backfires.
No Tricks with These Treats!
We searched the shelves for lower PointsPlus value candy that still satisfies a sweet tooth. Miniatures are a great deal in terms of portion control, while chewy candies turn out to be a big mouthful bargain, and hard candies and lollipops score high for long-lasting satisfaction. Here’s a sampling:

Item	Serving size	PointsPlus value
Jolly Rancher Hard Candy Twists	3 pieces	2
Charm’s Blow Pop	1 junior or regular pop	2
Weight Watchers by Whitman’s Mint Patties	1 piece	2
Tootsie Roll Tootsie Pops	1 regular	1
Weight Watchers by Whitman’s Peanut butter crunch	1 piece	1
Skittles Original Bite Size Candies (fun size)	1 bag	2
Candy corn	1 oz	3
Kellogg’s Rice Krispies Treats	1 bar	2
Jolly Rancher Gummis	9 pieces	3
Jelly Belly Jelly Beans	1 oz package	3
Twizzler’s Cherry Bites	17 pieces	4
Junior Mints	16	5
Tootsie Roll Tootsie Rolls	13 small	4
Weight Watchers by Whitman’s Caramel drops	7 pieces	4

This Month's Routine: Get Up and Walk At Least Five Minutes Each Hour
Meeting Topic:  Your Lifetime Tool Kit

LOW-CALORIE CHOCOLATE TREATS
These tiny treats can't be beat. Each one has 20 - 35 calories and 0.5 - 1.5g fat (PointsPlus® value 1*).

3 Musketeers Minis
Hershey's Kisses
Sixlets 8-piece tubes
Tootsie Roll Midgees
Whoppers Malted Milk Balls 3-piece tubes

CHOCOLATE MINIS
Minis are the small, typically square, morsels. The kinds below have 35 - 55 calories and 1.5 - 3g fat (PointsPlus® value 1*) per piece.

Baby Ruth
Butterfinger
Hershey's Special Dark, Krackel, Milk Chocolate, and Mr. Goodbar
Kit Kat
Milky Way
Nestlé Crunch
Reese's Peanut Butter Cups
Snickers
Twix

SNACK-SIZE/FUN-SIZE CHOCOLATE
Snack-size and fun-size candies are usually about 2 inches long and weigh in at around half an ounce. The ones listed here have 60 - 85 calories and 1 - 4g fat (PointsPlus® value 2*) per piece, pack, bag, or box.

3 Musketeers
Baby Ruth 
Butterfinger
Hershey's Milk Chocolate
Junior Mints
Kit Kat (one 2-piece bar)
M&M's Milk Chocolate
Milky Way
Nestlé Crunch
Raisinets
Snickers
York Peppermint Patties

SNACK-SIZE/FUN-SIZE CHOCOLATE PART II
Same specifics as the previous list of snack-size/fun-size treats (about 2 inches long and half an ounce in weight), but these are a little higher in stats. Each bar or pack has 90 - 95 calories and 4 - 6g fat (PointsPlus® value 3*).

100 Grand
M&M's Peanut
Mr. Goodbar
PayDay

Chocolate Marshmallow Bark

Larger Image

Weight Watchers Recipe

Prep time: 5 min

Cook time: 5 min

Other time: 0 min

Serves: 12

A sweet, couldn't-be-easier-to-make treat for any occasion.

Ingredients 8 oz bittersweet chocolate, finest quality recommended    2 tsp regular butter    3 cup(s) mini marshmallows    Instructions Line a 9- X 9-inch pan with heavy-duty aluminum foil. In a double boiler, melt chocolate and butter over medium heat, stirring occasionally, until thoroughly combined; remove from heat and stir in marshmallows. Scrape chocolate mixture into prepared pan using a silicon spatula; smooth into a somewhat even layer. Refrigerate until chocolate sets, at least 1 hour; keep refrigerated until ready to eat. Cut into 12 pieces and serve. Yields 1 piece per serving. Notes This basic recipe is very versatile: You can add your own favorite ingredients like nuts, dried fruit, crispy cereal, crisp crumbled cookies or even fresh fruit. If you use fresh fruit, however, the bark must be refrigerated and eaten the day it is made. Fresh strawberries, blueberries and pineapple are all excellent options (any additions to recipe could affect PointsPlus values).

A Cut Above: Far-From-Scary Halloween Candy
Sweet, satisfying candy is an extra-special treate when you make it yourself.
Article By: Bruce Weinstein and Mark Scarbrough

This Halloween, start a tradition of your own by creating terrific treats with a few simple tools (candy thermometer, lined baking sheet, heat-safe rubber spatula) and well-chosen ingredients. These treats are not scary at all, and they'll be a surprise hit with the kids. Plus, preparing them takes more time than ripping open a bag of your favorite commercial candy, which means you'll definitely savor these more.

As unabashed candy fans, we're here to show you the tricks. Our brittle, made from popcorn, not nuts, is just as crunchy and delicious. Or try these lighter-than-air marshmallows. Got grandkids, nephews, nieces or your own kids' friends stopping over? Have mugs of hot chocolate on hand (sugar-free, for those who prefer it), and float one of these fluffy treats on top. And who doesn't yearn for dark, rich chocolate? Our crispy, creamy bark is a sweet ending to any meal.

Our recipes aren't difficult, but if you've never made candy before, this primer will help explain some of the key ingredients, tools and techniques:

Candy-Making Glossary

Corn syrup: Fact: There's no difference in fat or calories between light and dark corn syrup. "Light" primarily refers to color. Dark corn syrup also has a little refiner's syrup, sort of like molasses, for a slightly deeper taste.

Molasses: Molasses, made from boiled-down sugar cane, has a deep, slightly bitter taste, and is much preferred in candy-making as it provides a better contrast to granulated sugar and corn syrup than, say, honey. Unsulfured molasses, the baking standard, is made from ripe cane; sulfured molasses is made from unripe cane to which sulfur has been added to extract the flavors.

Baking sheets and silicon mats: For candy-making, a baking sheet is either greased or lined to keep the hot sugar from sticking to it. Lining the sheet adds no fat to the candy, and silicon baking mats allow you to line the sheet effortlessly. Search for these mats at specialty cooking stores and from Web suppliers.

You can also line a baking sheet with parchment paper or wax paper if you're pouring out lower-temperature melted chocolate, but not melted sugar, which can melt or ignite the paper.

Candy thermometer: Candy thermometers are specifically gauged for the various possible heat demarcations sugar can reach. The thermometer's bulb should be submerged in the liquid but not touching the bottom of the pot. The same goes for the more modern convenience: a digital candy probe. Both often have clips or some sort of frame that will hold the bulb or tip off the bottom of the pan. To clean, soak thermometer in warm water for up to two hours until the sugar finally dissolves.

Heat-safe silicone spatula: Some candy, particularly the kind that involves melted sugar, is made at temperatures high enough to melt a standard rubber spatula. Use a silicon spatula — that can withstand these infernal temperatures.

Wait! Don't scroll down for the recipes just yet! Read these general tips first, to help candy-making seem less tricky.

Candy-Making Tips

1. Use a tall pot. That way the hot contents won't splatter.

2. Stir constantly. Liquid sugar can boil turbulently, especially when other ingredients are added. Baking soda, used in making brittles, is notorious for making a hot lava cloud in the pan. Stir constantly to bring down the boil, making sure your hands are well away from handles, rims and the sugar itself.

3. Spray the knife or pizza wheel with nonstick spray before you cut candy. Provided you've greased the pan adequately, the marshmallows will simply fall out of the pan — but to cut them, or any candy, cleanly and without making a sticky mess, use a coated knife or pizza wheel. Immediately toss the cut marshmallows in confectioners' sugar to make sure they don't start sticking together.

4. Follow candy recipes to the letter. Unlike a recipe for, say, a chicken breast sauté, candy recipes are not forgiving. They are all chemistry and physics with little give.

Marshmallows
Makes 40 servings
PointsPlus™ value | 2 per serving
Light, a little chewy and so delicious, these marshmallows will put you off those from the bag forever. Best of all, they'll keep for a couple weeks at room temperature, a treat for everyone who stops by.

Ingredients
Nonstick cooking spray
Three 1/4-oz envelopes unflavored gelatin
1 1/2 cups water, divided
2 cups sugar
1 cup light corn syrup, divided
1 Tbsp vanilla extract
1 cup powdered sugar
Instructions
Spray a 9 x 13-inch pan with nonstick cooking spray and set it aside.
Sprinkle the gelatin over 3/4 cup water in a large bowl. (If you're going to use a standing mixer in step 5, below, use that bowl in this step.) Cover and set aside to soften.
In a heavy, medium saucepan set over medium heat, stir the sugar, 3/4 cup corn syrup and the remaining 3/4 cup water until the sugar dissolves and the mixture comes to a boil.
Clip a candy thermometer to the inside of the pan, and cook without stirring until the temperature reaches 240°F. Remove the pan from the heat and stir in the remaining 1/4 cup corn syrup.
Using an electric mixer on high speed, beat the hot syrup into the softened gelatin in a slow steady drizzle. Continue beating until the mixture triples in volume and becomes stiff, about 10 minutes. Beat in the vanilla extract.
Spread the mixture into the prepared pan; smooth with a thin, flexible spatula or a wide knife dipped in water. Set aside at room temperature uncovered until cool and firm, about 2 hours.
Dust a large cutting board with 1/4 cup confectioner's sugar. Sift 1/4 cup confectioner's sugar over the marshmallow. Run a small knife around the edge of the marshmallow to loosen it from the pan. Invert onto the cutting board. Sift another 1/4 cup confectioner's sugar over the marshmallow once you have unmolded it.
Cut into 4 even columns the long way using a sharp knife or a pizza roller; then slice into 10 even rows the short way—thereby making 40 marshmallows. Dip the cut sides of the marshmallows in the remaining confectioner's sugar. Store sealed in an airtight container at room temperature for up to three weeks.
Serving size: 1 marshmallow.

thank you Skinny taste this looks good!

Candy Corn Fruit Parfaits

A delicious Halloween treat that's light and easy to make. If you need an idea for a healthier Halloween dessert at your next party – look no further!

Confession: I strongly dislike candy corns. As a kid I was always disappointed to find them in my trick or treat bag. But candy corns are such great inspiration for Halloween treats and decorations, I just had to share this.

You basically layer orange and yellow fruit in clear cups and top with whipped cream. I used mandarin oranges and pineapple because I love the combination, but you can also use mangos, melon, oranges – whatever. These cute little jars I found in Homegoods are perfect to use as cups, but you can use clear disposable plastic cups if you are having a party.

For a whipped topping that is lighter than the average whipped cream yet not full of "fake" ingredients I've been making this light whipped topping by whipping my cream and folding in Greek yogurt. Cuts the fat down and tastes delicious!

If you prefer to use whipped topping, go for it or if you want to have this for breakfast I say just top it with vanilla yogurt. But for dessert – I wouldn't change a thing! Hope you try this, you will LOVE it!!




Candy Corn Fruit Parfaits

Skinnytaste.com

Servings: 8 • Size: 1 parfait • Old Points: 3 pts • Points+: 4 pts 

Calories: 151 • Fat: 6 g • Carb: 23 g • Fiber: 1 g • Protein: 3 g • Sugar: 21 g

Sodium: 20 g  (without salt) • Cholesterol: 20 mg

For the Lighter Whipped Topping: (makes 1 1/2 cups)

• 2 tablespoons sugar
• 1/2 cup heavy whipping cream
• 1/2 teaspoon vanilla
• 1/2 cup fat free plain Greek yogurt (I used Chobani)

For parfaits:

• 2 2/3 cups diced pineapple (fresh or canned)
• 2 2/3 cups jarred mandarin oranges, drained

Directions:

To make the lighter whipped cream, place a metal mixing bowl and metal beaters of a hand mixer into the freezer for 10 to 15 minutes.

Place the sugar into the mixing bowl and add the whipping cream. Using a hand mixer, beat just until the cream and vanilla reaches stiff peaks, about 2 - 3 minutes. Fold in the Greek yogurt.

In 8 oz jars or clear plastic cups place 1/3 cup mandarin oranges in each, then 1/3 cup pineapple. Top each with 3 tablespoons of whipped cream.

This Month's Routine: Get Up and Walk At Least Five Minutes Each Hour
Meeting Topic:  Beating Late-Night Eating

Add An Hour To Your Day (Without Losing Any Sleep!)
Get more from your 24! Streamline your routine to make room for the things that usually fall off your to-do list.
Article By: Cari Wira Dineen


In life’s daily whirlwind, essential-yet-not-truly-urgent tasks like flossing, exercise, and even 15 minutes of peace and quiet can fall off your priority list. Sure, you could stay up an hour later to get everything done, but sleep is yet another essential to-do that helps your body and brain self-restore and prepare to face another busy day.

A better option: smarten up about the way you spend your time and you can actually get more of it. “By really focusing on the task at hand — instead of doing 15 things at once — you’ll gain a few minutes here and a few minutes there,” says professional organizer Marla Cilley, aka The Fly Lady. Add up all those saved minutes, and you’ve got yourself a whole hour — or more! — to indulge in a bubble bath, take an invigorating walk or organize your spice cabinet (hey, to each her own!). Start here to find a little more time in your everyday.

Create a launch pad. To end the morning chaos of finding everyone’s backpacks, briefcase or gym bag, designate a place by the front door (hooks on a wall, a dresser with a drawer for each of you) where everyone puts their packed bags the night before. Spending 5 minutes tonight to get organized for tomorrow is an investment that pays great dividends, says The Fly Lady. “If your kid can’t find his homework as the bus arrives, it could take you nearly an hour to track it down and then run it to school for him,” she reasons.
Time saved: 20 minutes

Put your keys on a leash. Have you ever upended your purse on the front steps in an effort to find your house keys? Wasted minutes in a parking lot digging for your car keys? Can you count the times you’ve asked the universe, “Where are my keys?” End the madness: put your keys on a lanyard keychain that’s long enough to hang outside your purse, suggests The Fly Lady. Give a tug and voila! Keys in hand — no digging, dumping or searching required.
Time saved: 5 minutes

Clean out your bag. While we’re on the subject of purses, clean out and organize yours once a week. Take a few minutes while you’re catching up on Dancing With the Stars or waiting to pick your kid up from soccer practice to throw away old receipts and candy wrappers, organize your wallet and agenda. Restock with a fresh pack of tissues and a tin of mints. Staying on top of your purse clutter will make it easier to find things while you’re on the go.
Time saved: 3 minutes

Presort your laundry. As long as everyone in the house is tossing laundry into a basket, why not sort whites and darks as you go? “Get a hamper with several dividers so each family member can automatically presort,” says Fly Lady, or buy a set of mesh bags for each family member – one for whites, one for darks.
Time saved: 10 minutes

Buy in bulk. Sometimes, buying in bulk can backfire (see: the giant bag of tortilla chips that stares you down whenever you open the pantry). But if you strategize, it can be a real timesaver. “Keep your pantry stocked with regular necessities, such as rice, beans, paper goods, cleaning products, shampoos and toothbrushes, and you’ll spend less time dashing to the store when you run out,” says Christine Hohlbaum, author of The Power of Slow: 101 Ways To Save Time in Our 24/7 World. Save more time by shopping online: Alice.com finds coupons and deals on your favorite essentials, then reminds you when you might be running low so you can avoid a last-minute trip to the drugstore. The Fly Lady recommends buying birthday cards in bulk (check wholesale clubs like Costco and Sam’s Club) and mailing them out once a month.
Time saved: 30 minutes (to and from the store and post office)

Soak as you go. Before you start dinner tonight, fill your kitchen sink with hot soapy water. “As you start cooking, dump in dirty utensils, plates, pans and cutting boards,” says The Fly Lady. “While your meal cooks, your dishes get a good soak.” No more scraping sticky spatulas and fry pans = More time to spend enjoying dessert!
Time saved: 10 minutes

Clean the shower while you’re in there. “It’s quicker to spray some cleaner and do a swipe and a rinse while you’re already in there naked then to scrub the shower walls fully-clothed,” says Fly Lady. Stock your shower with more than just shampoo and body wash; Stash a cleaner and sponge nearby so you can do a quick clean-up at least once a week.
Time saved: 10 minutes

Don’t get sidetracked by your computer. Email and gadgets are meant to make our lives easier, but often they’re a huge time suck. Commit to checking your email only twice a day — and responding only once. “It’s hard at first, especially if you’re used to checking 50 times a day,” says blogger Laura Brady Saade, whose site, www.giveme10.info, is dedicated to making the most of small gaps of time. “But all those quick replies and checking messages that you know you’ll respond to later eats away at your day.” Train yourself by setting your smartphone to ring only when certain important numbers are calling.
Time saved: 10 minutes

Keep wipes under every sink in the house. Wait for your bathroom to get icky with a week’s (or more!) worth of grime and you’re looking at a good hour of cleaning and scrubbing. Instead, spend two minutes each day swiping the counter, sink and toilet with one flushable wipe; use another to remove any hair from the floor. And once a month, drop an automatic cleaner tablet in the toilet bowl. Avoid getting sucked into doing more by setting a timer for 10 minutes. “It doesn’t have to be perfect, it just has to be clean,” says Brady-Saade.
Time saved: 12 minutes

Schedule in some breathing room. “We often expect to do more than we have time for,” says Hohlbaum, “and the anxiety to make every minute count can actually waste precious moments.” Each day, take a few minutes to daydream, enjoy a cup of tea, or flip through a magazine before you move on to the next thing on your to-do list. “You’ll be able to better focus on the task that awaits you, and be less likely to bungle it and then have to re-do it,” she says. Plus, feeling relaxed and sane can go a long way in making your day feel positive and productive.
Time saved: 7 minutes of re-dos

Spinach with Tomatoes and Feta


Weight Watchers Recipe


3PointsPlus Value

Prep time: 10 min
Cook time: 14 min
Other time: 0 min
Serves: 4
This Greek-inspired side dish is simple to make yet wows with flavor. Leftovers make a fabulous omelet filling.
Recipe
Read All Reviews (263)
Ingredients
1 1/2 tsp olive oil  
      3/4 cup(s) uncooked onion(s), chopped  
2 tsp minced garlic  
      18 oz fresh spinach, baby leaves  
1/4 tsp table salt  
      1 cup(s) grape tomatoes, cut in half  
1/2 cup(s) crumbled feta cheese  
Instructions
Heat oil in a large deep pot over medium-high heat. Add onions; cook, stirring often, until light golden and tender, about 7 to 8 minutes.

Add garlic; cook, stirring, until fragrant, about 30 seconds.

Add spinach and salt; cook, tossing, until spinach wilts, about 2 to 4 minutes. Add tomatoes; cook, stirring, until tomatoes soften, about 1 to 2 minutes.

Remove from heat and drain off any extra liquid; stir in feta. Yields about 3/4 cup per serving.

Change Is Good

Discover simple ways to refresh your plan and your outlook.

Article By: Amanda Genge

As the old saying goes, “Variety is the spice of life.” But did you know that changing things up can also help you reach your weight-loss goals? Periodically varying your routine — even a little bit — keeps things interesting so you’re more likely to stick with healthy behaviors like this month’s routine: Walk at least five minutes each hour. For example, you might choose to walk up and down a flight of steps, or do a quick lap around the office, or pace the sidelines while you're at your kid’s little league game. And like with all the other healthy behaviors you've been practicing, the best way to get comfortable with change is to start small. Maybe sit in a different seat at your meeting this week. Although this is a minor adjustment, the new vantage point (and new “neighbors”) might encourage you to re-engage and re-focus.
Mix it up!
Although we can all benefit from adding a little variety to our daily routine, if you’re a creature of habit (hey, you're not alone!) moving out of your comfort zone might feel a bit awkward, at first. And that's OK. Remember, start small. There are lots of little things you can do to change up your regular routine a bit. And none of them require tons of time, effort or money. The ideas below can help get you started. (Some are pretty straightforward — like changing the time of day you work out. While others might be a bit unexpected — like grilling your dinner on a cold night.) Pick at least one to try this week. And keep the ones you enjoy in regular rotation.

1. Become an “Iron Chef” at home. Pick a few random ingredients from your pantry, fridge or freezer (heck, be brave and ask your kids to select them). Then plug the ingredients into Find and Explore Recipes to get ideas and come up with a plan-friendly meal on the fly.
2. Have a flashback family fitness day. Ban all electronics! Grab a jump rope, draw a hopscotch board on the sidewalk, play a game of kickball, tag, Twister, or run a 3-legged relay race or have a go at any other fun kid-friendly activity.
3. Drive a different route to the office. You might discover a park or path on the way where you can go for a post-workday power walk.
4. Give someone a compliment. It can be a friend, coworker, or a stranger on the street. You’ll feel good about making someone else feel good! Random acts of kindness are also wonderful ways to lift the giver's and receiver's spirits!
5. Enjoy breakfast for dinner. Morning comfort foods like eggs, pancakes, French toast and frittatas are cheap, easy and satisfying. On the flipside, try having more typical “dinner” food (even leftovers) for breakfast.
6. Read a book instead of spending time in front of a screen. Forgo the TV, computer, tablet or smartphone in favor of some old-school page turning. Dig up an old favorite you haven’t read in years or hit up the library to check out something new. Kudos if you stand up while you read!

Glazed-Orange Cornmeal Cake

Glazed-Orange Cornmeal Cake


Weight Watchers Recipe


6PointsPlus Value

Prep time: 15 min
Cook time: 25 min
Other time: 0 min
Serves: 10
Even non-bakers can make this terrific cake with ease. The oil whisks right in, so you don’t need an electric mixer (like you do with recipes that use butter).
Recipe
Read All Reviews (5)
Ingredients
2 spray(s) cooking spray  
1/4 cup(s) olive oil, not extra-virgin  
      2 large egg(s)  
1/2 cup(s) sugar, granulated  
9 Tbsp orange juice, divided (1/2 cup plus 1 Tbsp)  
1 1/4 cup(s) all purpose flour  
      1/2 cup(s) yellow cornmeal  
2 tsp baking powder  
1/2 tsp table salt  
3 1/4 tsp orange zest, divided (plus extra for garnish)  
1/2 cup(s) powdered sugar  
Instructions
Preheat oven to 375°F. Coat bottom and sides of a 9-inch round cake pan with cooking spray and then line bottom of pan with a round piece of wax or parchment paper; coat paper with cooking spray.

In a large bowl, whisk together oil, eggs, granulated sugar and 1/2 cup orange juice until blended. Whisk in flour, cornmeal, baking powder, salt and 1 tablespoon orange zest just until blended and smooth.

Pour batter into prepared pan. Bake until a tester inserted in center of cake comes out clean and cake is golden, about 20 to 25 minutes.

Place pan on a wire rack and cool for 5 minutes. Invert cake gently onto a plate and remove wax or parchment paper; flip cake over onto a wire rack to cool for a few minutes more.

Meanwhile, to make glaze, in a small bowl, combine powdered sugar, remaining 1 tablespoon orange juice and remaining 1/4 teaspoon orange zest until smooth. Spoon glaze over top of warm cake and spread out to edges. Slice into 10 pieces and serve. Yields 1 slice per serving.
Notes
If desired, you can omit the glaze and simply dust the top of the cake with powdered sugar (could affect PointsPlus values).

This cake will keep up to 3 days at room temperature if wrapped tightly in plastic wrap. Or wrap it tightly and freeze for up to 1 month.

Top with low-fat vanilla ice cream and sliced oranges, if desired (could affect PointsPlus values).

This Month's Routine: Get Up and Walk At Least Five Minutes Each Hour
Meeting Topic:  Change Is Good

Ranch Chicken Tenders & Roasted Garlic Carrots

Ranch Chicken Tenders
6 servings at 5 points plus each
Roasted Garlic Carrots
6 servings at 2 points plus each
Prep Cook Total
10m 40m 50m
1 package Ranch dressing mix
½ cup plain breadcrumbs
½ cup fat-free egg substitute
1½ lb boneless chicken breasts, cut into strips
---------------------------------------------------------------
2 lbs carrots, peeled and sliced
1 tablespoon minced fresh garlic
2 tablespoons olive oil
Preheat oven to 375 degrees. Combine Ranch
dressing mix and breadcrumbs. Moisten
chicken strips with egg substitute and then coat
with breadcrumb mix. Place strips on a sprayed
baking sheet; bake 25 to 30 minutes or until
done.
---------------------------------------------------------------
Combine carrots, garlic, and oil; place in baking
dish in a single layer if possible. Bake 40
minutes at 375 or until done.

Pumpkin Spice Pancakes

Pumpkin Spice Pancakes

Weight Watchers Recipe


5PointsPlus Value

Prep time: 10 min
Cook time: 24 min
Other time: 0 min
Serves: 6
A fantastic fall breakfast. These pancakes are light and fluffy with the wonderful essence of pumpkin pie.
Recipe
Read All Reviews (309)
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.

Got a late-night sugar craving that just won't quit? "To satisfy your sweet tooth without pushing yourself over the calorie edge, even in the late night hours, think 'fruit first,'" says Jackie Newgent, RD, author of The Big Green Cookbook. So resist that chocolate cake siren, and instead enjoy a sliced apple with a tablespoon of nut butter (like peanut or almond) or fresh fig halves spread with ricotta. Then sleep sweet, knowing you're still on the right, healthy track.

Pumpkin Spice Quinoa Breakfast Cookies

Pumpkin Spice Quinoa Breakfast Cookies
Skinnytaste.com
Servings: 12 • Size: 2 cookies • Old Points: 3 pts • Points+: 4 pts
Calories: 144 • Fat: 5 g • Carb: 25 g • Fiber: 3 g • Protein: 4 g • Sugar: 7 g
Sodium: 45 mg • Cholesterol: 0 g

Ingredients:

• 1 1/2 cup water
• 3/4 cup raw quinoa
• 1 cup (150 grams) all-purpose flour
• 1/2 cup coconut sugar (or you can sub granulated)
• 1/4 cup (30 grams) ground flax seed
• 1 tablespoon pumpkin spice mix
• 1/8 teaspoon sea salt
• 1/2 cup (130 grams) pureed pumpkin
• 2 tablespoons oil
• 1 teaspoon pure vanilla extract
• 1 egg white (2 tablespoons + 1 teaspoon)
• 2 tablespoons maple syrup
• (Optional) 1/2 cup fat-free whipped topping

Directions:

Add quinoa to a fine mesh stainer and rinse well before using in this recipe. Add water and quinoa to a saucepan. Cover and bring to a boil. Reduce heat to low, and simmer for 15 minutes. Once complete, remove from the stove, remove lid and allow to cool for a couple of minutes. Meanwhile, preheat oven to 350F and line a baking sheet with parchment paper or a silicon baking mat. Set aside.

Add flour, sugar, ground flax, pumpkin spice mix and salt to a large bowl. Then, measure 1½ cups of the cooked quinoa and add to the dry ingredients. Stir to coat, until all quinoa granules are covered in the mixture. Set aside.



Add pumpkin, oil, vanilla, egg white and maple syrup to a small bowl and stir well. Pour the wet mixture in with the dry mixture and stir to combine. One tablespoon at a time, scoop mixture onto prepared baking sheet, leaving a small space between each cookie. They will not spread out, so you can keep the cookies close. Lightly form each cookie, as you’d like them to come out. I flattened them slightly between my palms. Bake in the preheated oven for 25-30 minutes, until cooked through and golden. Remove from the oven, let cool on the pan for 10 minutes before transferring to a cooling rack and allowing them to cool for a couple of hours. Because cooked quinoa was used in this recipe, the longer you leave it to cool, the firmer your cookies will become. Leave them be and they will transform! When ready to serve, top each with a teaspoon of whipped cream if desired. Cookies can be stored in the fridge for up to 2 weeks.

“What may look like a small act of courage is courage nevertheless. The important thing is to be willing to take a step forward.”
Dr. Daisaku Ikeda -
educator, Buddhist philosopher

10 Ways to Prepare Kale

1. Kale Chips – This simple preparation of kale will have you begging for more. A crispy salty treat that is better than popcorn or potato chips.
   
2. Kale Pesto – More flavorful than basil pesto, this is a great addition to pizza, pasta, or in an omelet.
   
3. Sauteed Kale – For a hearty side dish, this is a classic preparation. I saute onions and garlic before I add the kale, and add a couple dashes of hot sauce for an added kick.
   
4. Kale Quiche – You can substitute any spinach quiche with kale and it offers the same great taste with the added health benefits.
   
5. Kale Soup – A classic kale soup is made with white beans and ham or sausage, however I like this recipe of using acorn squash and kale to create a sweet and savory winter favorite.
   
6. Kale Lasagna – The perfect “make ahead” recipe for a hearty dinner is a dish the whole family can enjoy.
   
   
    
7. Kale Juice – If you own a juicer, kale is quite possibly the healthiest thing to juice. Mix it with apples, carrot and a little lemon for a drink that is better for you than liquid gold.
   
8. Kale Slaw – You can substitute raw kale for raw cabbage in this recipe.
   
9. Kale Pasta – One of my favorite ingredients to add to pasta. Goes with just about anything from spaghetti to sausage pasta to baked macaroni and cheese.
   
10. Kale Pizza – One of the joys I’ve found with eating seasonally is changing up my grilled pizza toppings. One of my favorite combinations is sauteed kale, caramelized onions, strong white cheeses, and some crispy bacon.

Overall, kale is a delicious and hearty green. Treat it like spinach and you can substitute it in just about any recipe. Experiment and enjoy!

Ranch Chicken Tenders

Ranch Chicken Tenders
6 servings at 5 Points plus each
Roasted Garlic Carrots
6 servings at 2 each
Prep Cook Total
10m 40m 50m
1 package Ranch dressing mix
½ cup plain breadcrumbs
½ cup fat-free egg substitute
1½ lb boneless chicken breasts, cut into strips
---------------------------------------------------------------
2 lbs carrots, peeled and sliced
1 tablespoon minced fresh garlic
2 tablespoons olive oil
Preheat oven to 375 degrees. Combine Ranch
dressing mix and breadcrumbs. Moisten
chicken strips with egg substitute and then coat
with breadcrumb mix. Place strips on a sprayed
baking sheet; bake 25 to 30 minutes or until
done.
---------------------------------------------------------------
Combine carrots, garlic, and oil; place in baking
dish in a single layer if possible. Bake 40
minutes at 375 or until done.

This Month's Routine: Get Up and Walk At Least Five Minutes Each Hour
Meeting Topic:  The Unhealthiest Thing You Do?

Top 10 Reasons to Love Kale

“Chance is always powerful. Let your hook be always cast in the pool where you least expect it; there will be a fish.”

Roman poet

Greek-Style Butter Beans

Greek-Style Butter Beans

Weight Watchers Recipe

5PointsPlus Value
Prep time: 15 min
Cook time: 18 min
Other time: 0 min
Serves: 4
This Greek side dish features beans in a robust tomato sauce. The traditional recipe takes hours to make. Ours? Less than 35 minutes.
Ingredients
3 tsp olive oil, extra virgin, divided  
      1 small uncooked onion(s), chopped  
      1 small uncooked carrot(s), finely chopped  
      1/2 rib(s) (small) uncooked celery, finely chopped  
1 Tbsp minced garlic  
      8 oz canned tomato sauce  
1/2 tsp dried oregano  
1/4 tsp sugar  
1/4 tsp crushed red pepper flakes  
1/4 tsp table salt  
      3 1/3 cup(s) canned butter beans, rinsed and drained (about 30 oz)  
1 Tbsp fresh parsley, chopped (for garnish)  
Instructions
Heat 2 teaspoons oil in a large nonstick skillet over medium heat. Add onion, carrot and celery; cook, stirring often, until golden and tender, about 10 minutes.

Add garlic and cook, stirring, until fragrant, 1 minute.

Stir in tomato sauce, oregano, sugar, pepper flakes and salt; bring to a simmer and simmer 1 minute for flavors to blend.

Stir in beans; cook over medium-low heat, stirring often, until heated through and beans are nicely coated with sauce, about 3 minutes. (You may need to stir in a little water if sauce is too thick).

Remove from heat and stir in remaining teaspoon oil; sprinkle with parsley. Yields a heaping 3/4 cup per serving.
Notes
Add a creamy touch with crumbled feta (could affect PointsPlus value).