Grilled Italian Bread and Tomato Salad

Grilled Italian Bread and Tomato Salad

Weight Watchers Recipe


3PointsPlus Value
Prep time:  15 min
Cook time:  4 min
Serves: 6
Garlic-rubbed grilled bread is tossed with juicy, ripe tomatoes and basil. A great summer salad.
Ingredients
1 1/2 Tbsp olive oil, extra-virgin  
2 tsp red wine vinegar  
1/2 tsp table salt  
1/4 tsp black pepper, freshly ground  
1/4 tsp dried oregano, crumbled  
      1 1/2 pound(s) fresh tomato(es), cut in wedges, wedges halved (4 1/2 cups)  
      1/3 cup(s) (chopped) uncooked red onion(s)  
3 1/2 oz Italian bread, or ciabatta bread, cut into four 3/4-inch-thick slices  
2 spray(s) cooking spray  
1 clove(s) (medium) garlic clove(s), cut in half (to taste)  
1/2 cup(s) basil, fresh, cut into strips or roughly torn*  
Instructions
In a large bowl, whisk together oil, vinegar, salt, pepper and oregano. Add tomatoes and onion; toss and let stand at least 15 minutes for flavors to blend.

Heat outdoor grill or stovetop grill pan. Coat bread with cooking spray.

Grill bread until toasted, about 2 minutes per side; remove from grill and rub with cut side of garlic. Cut bread (or simply break it) into bite-size chunks.

Just before serving, add bread to bowl with tomatoes; sprinkle with basil and toss to mix and coat. Yields about 1 cup per serving.

This weeks meeting topic = Turn Slip-ups into Success!

Hash Brown Skillet Dinner

Hash Brown
Skillet Dinner
6 servings @ 6 each
Spinach Salad
6 servings @ 2 each

1 lb lean ground beef or turkey
1⁄2 c diced onion
20 oz bag shredded hash browns
(1 T vegetable oil, 1⁄2 t salt)
2 / 14 oz cans diced tomatoes, Ital style, undrained
3/4 c shredded 2 % sharp cheddar cheese
1 bag spinach
1⁄2 c dried cranberries
1⁄2 pint blueberries
(12 T Kraft® Light balsamic vinaigrette)
In a 12” skillet, brown beef & onions. Stir in hash browns. Press down into pan lightly. Cook 6minoruntillightlybrownonbottom. Drizzlew/ oil. Turn mixture over in sections & cook 6 min more or until browned. Add tomatoes & salt. Cook until tomatoes are heated through. Sprinkle w/ cheese.
Toss salad together; divide into 6 salads.

FAT vs. MUSCLE

FAT vs. MUSCLE
It's so important for you to build muscle in order to lose fat.
Maybe you've wondered about muscle vs fat and why you need to build muscle to lose fat, look slim and keep the inches off.
Well, below you'll see why healthy permanent weight loss requires you to build muscle to lose fat.
However, many women are afraid they'll "bulk-up" if they build muscle.
And since muscle weighs more than fat, they think they'll look bigger instead of slim and trim, which is their weight control goal. But as you can see from this fat vs muscle diagram, it's just the opposite.
Plus, as far as bulking up is concerned, it's hard enough for men to bulk-up and they have much more of the natural hormones necessary.
The facts are clear. The best way to lose fat and look slimmer is to build muscle. Since one picture's worth a thousand words, here's 5 lbs of muscle vs fat of the same weight. Notice 5 lbs of fat is three times bigger.
This means that if you were to build 5 lbs of muscle and lose 5 lbs of fat, you would weigh exactly the same, but look smaller and firmer.
So imagine if it were 25 lbs or 50 lbs of lost fat vs muscle gained.
This is why it's possible for you to lose fat inches when exercising, yet show no change in scale weight. And can you see how firm the muscle looks compared to the lumpy, tapioca pudding consistency of fat?
Build Muscle to Lose Fat Benefits:
Although daily physical activity, like walking, swimming and aerobics are essential to good heart health and weight management, combining muscle building weight training with cardiovascular exercise, gives you an unbeatable combination to lose fat and keep it off permanently.
Of course it takes a few weeks before you see any measurable changes. But you'll start to build muscle, lose fat and burn more calories from the moment you begin weight training. Building muscle helps you:
1. Burn more calories. Unlike fat, muscle beefs up your metabolism to help you burn more fat and calories throughout each day.
2. Improve appearance. When done properly, strength training can greatly improve your posture and help to prevent joint pain.
3. Build confidence. Strong muscles and joints increase your level of confidence in your abilities to perform many lifestyle activities.
4. Prevent injury. Strength training can build stronger muscles and more limber, flexible joints, which play a crucial role in preventing injury.
5. Increase bone density. Weight bearing activities improve your bone density and reduce bone loss. This helps to prevent osteoporosis.
The latest research shows that weight training combined with aerobics is the best way to build a strong, firm, slender body and keep it that way.
So, if you want to look and feel better than ever, you need to build muscle to lose fat. Just use the fat vs muscle diagram above for inspiration and find yourself a qualified professional to help, so you don't hurt yourself.
Then go for it and stick to it on a regular basis

"Denial ain't just a river in Egypt"

Mark Twain

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If things aren't going the way you THINK they should be-

take a step back.

Perhaps you are wallowing in De-Nile?

 

Get out of that river. Save yourself. What is the most likely cause

of things not working? Have courage.

Take a good guess. Take your Best Guess!

And then FIX IT.

 

What will you do today to be more successful than last week?

 

 

 

In coaching, we set small weekly goals. This helps us take small steps to success. I set my own goals every week- it works to know what you want to do and what you are going to do to get there!

What two goals can you set today that will help you have a great week?

 

Examples of weekly goals:

• I will have two planned snacks each day; one at 3:00 PM and the other at 9 PM. I will not snack at all other than those two times. Comment: This will enable me to journal better and lose weight faster and more effectively.
• When I get the urge to snack, I will _______________________ instead.  Comment: Diversion helps me stay out of the kitchen.
• I will exercise Monday, Wednesday and Friday this week for 30 minutes. Comment: Monday and Friday I will walk after breakfast with a friend and on Weds. I will ride my bike after dinner.

​What goals sing to you? WRITE THEM DOWN!

 

Have a successful week and don't fall in De-Nile!

look at what just came in today

meeting topic

This weeks meeting topic = Vacation Renovation! Remember we are closed Wednesday.