Brownie Crunch

POINTS® Value: 3
Servings: 12
Preparation Time: 15 min
Cooking Time: 30 min
Level of Difficulty: Easy
Works with Simply Filling

These cake-like brownies are topped with rice cereal for low-calorie crunch. Turn it up a notch with candy toppings or chopped nuts instead.*

Ingredients

	3/4 cup(s) all-purpose flour
	1/2 tsp baking powder
	1/2 tsp table salt
	5 Tbsp unsweetened cocoa
	1 cup(s) sugar, granulated
	1/2 cup(s) light cream cheese, softened
	2 large egg(s), divided into yolks and whites
	1 tsp vanilla extract
	1/2 cup(s) crispy rice cereal
	2 Tbsp powdered sugar
	1 Tbsp butter, melted

Instructions

• Preheat oven to 350°F. Place 2 sheets of nonstick aluminum foil in bottom and up sides of a 9- X 9-inch baking pan (or place regular foil in pan and coat it with cooking spray).
  
  
• In a medium bowl, sift together flour, baking powder, salt and cocoa.
  
  
• In a large bowl, cream together granulated sugar and cream cheese until light and fluffy. Add egg yolks, one at a time, beating until fully combined; mix in vanilla. Slowly blend flour mixture into cream cheese mixture.
  
  
• In another medium bowl, whip egg whites until soft peaks begin to form. Fold egg whites into brownie batter; spread batter evenly in prepared pan.
  
  
• Combine cereal, powdered sugar and melted butter in a small bowl; sprinkle on top of brownies. Place pan on middle rack in oven and bake just until center sets, about 25 to 30 minutes. Cool completely and cut into 12 pieces. Yields 1 piece per serving.

Notes

• *Could affect POINTS values.
  
  Spice these brownies up by adding 1 teaspoon of cinnamon and 1/4 teaspoon of cayenne pepper, or 1 to 2 teaspoons of powdered coffee, to the batter.

Saturday

Nothing much to report today... going to Ross'... got up early, skipped working out instead started cleaning. I didn't have time to clean all week with school starting and Vi losing a close friend of hers... it's been a very busy and emotional week.

So far I've got 3.25 miles of walking under my belt... not bad.

Eating wise I'm doing pretty good. Used 9 points. Still have 14. I think I'll have a Weight Watchers' Smoothie for dinner... and save the rest of the points just in case Ross wants to drink tonight.

Some days eating 23 points a day isn't bad at all and other days it's a huge challenge. I think it has to do with my emotions. Right now emotionally I'm all jacked up - still having good days and bad days.

Well, I hope you all have a Happy Saturday!

Happy First Anniversary To Me!!!

Today's my 1 year annivesary back on Weight Watchers... this is the longest I've stuck to it! I'm going to kick ass this week in honor of my anniversary!

Happy Weekend and Labor Day!

Disappointed...

I didn't exercise this morning before weigh-in like I usually do (and I truly believe it makes a difference) I showed a gain of .6 - I believe it's water weight - I did good this week but had lots of sodium, feel I'm retaining water and also like I said didn't exercise before...

Here's to the new week...

190 vs. 165

Tuesday

I ate good today... too good to be within points range... I don't know what got into me but tomorrow it's back on track. I'm afraid to add up all my points, I'll do it in the morning... on a positive note... I walked 7.52 miles - earning 4 activity points!

Monday

Nothing special going on here... Day 3 of Detox... not to hard. I should have a nice loss this week. A little behind in my water drinking today... but will be caught up by the end of the night. I drink 8 glasses a day of water. I don't count other drinks as water - I know Weight Watchers' says it's okay to do so, I don't think so.

I'll hit my 5 mile walking goal today. I aim to walk 5 miles on Mondays, Wednesdays, and Fridays... and on Tuesdays and Thursdays 10 miles. On the weekends I don't set any goals - just to stay On Program, which I've been pretty good about.
To speed up my loss rate I rarely use any of my activity points or flex points. I aim to earn 28 activity points a week... sometimes I make it, sometimes I don't. Usually depends on if I have an active weekend.

So far today I've walked 5811 steps = 2.38... I haven't exercised today, that's another 3 miles I'll get in today... not bad. I'll complete about 7 miles of walking today, not bad.

Update

I'm sorry I haven't been around much... I have a million excuses/reasons... my daughter's been on summer break and hogging up the computer. Work has been crazy. I'm still trying to handle the Ross situation. I've been exercising a lot more with leaves me less time to sit in front of the computer. I haven't updated any of my blogs in a long time... and the list can go on.

The good news is last week I got my 3o pound award! I'm currently down 31.2 pounds! 165! I've given myself two weeks to get under 160. I think I can do it.

I finished my first round of the Fat Smash Diet. I didn't do it perfectly but good enough to drop a whole bunch of weight. I gave myself about a week on phase 4 (which is the final maintenance phase) then started my second round. I'm on day 3 of Phase 1 round 2. I feel good. I've been exercising 5 days a week for an hour a day... My legs are SUPER toned... I've lost about 6 inches off my waist, and a few here and there... I carry the most fat in my belly area. My waist is now slightly under 33 inches which taking me out of being high risk for Diabetes (due to fat).

I feel good... my body is changing and better toning techniques will be needed soon, but right now I'm working on just losing the weight and cardio mostly.

I've dropped from a 34.8 BMI (obese) to a 29.2 (overweight)... not bad. I won't be out of the overweight category until I'm at Weight Watcher's goal... which won't be long! 140 here I come. Only 25 more pounds to go. I want to be there before Christmas... that would be nice. My personal goal is 5 pounds lighter than that... 135.

I feel good about my body, stronger, healthier, just not happier... but we'll see what happens...

I promise to get back to my blogging ways. Vi starts school tomorrow so the computer will be free'd up more. I also need to find some time to make another video. Haven't made one of those in a while. My last one was introducing my 33 by 33 Challenge and I'm also done with it now... gotta do another video soon.

I hope you're all doing well... I'll be reading some blogs again soon too... I haven't forgotten about ya!

Super Sandwich Stuffed with Chicken Salad

POINTS® Value: 3
Servings: 4
Preparation Time: 20 min
Cooking Time: 0 min
Level of Difficulty: Easy

What could be better than a meal you don't have to cook? Just assemble a nutrient-rich salad in a large bowl and save it. When you're on the go, stuff it into a whole-wheat pita and head off.

Ingredients

	1/4 cup(s) plain fat-free yogurt
	1/4 cup(s) fat-free mayonnaise
	1/4 tsp ginger root
	6 oz chicken breast, cooked, skinless, cubed
	1/2 cup(s) grapes, red, seedless, halved
	1/4 cup(s) celery, chopped
	1/4 cup(s) carrot(s), grated
	2 medium scallion(s), chopped
	1 tsp chopped walnuts
	2 large wheat pita(s), split in half
	12 cup(s) romaine lettuce, leaves

Instructions

• Combine yogurt, mayonnaise, ginger and cooked chicken together in a large bowl until chicken is well-coated.
  
  
• Stir in grapes, celery, carrots, scallions and chopped walnuts. Cover and chill until ready to serve.
  
  
• Place about 3 romaine lettuce leaves in each pita half. Add about 1/2 cup of chicken salad mixture.

California Table Grapes

A perfect finger-food, a sweet snack and a lovely garnish, California table grapes are a simply divine fruit!

There are few things more highly anticipated than the first ripe strawberry of spring or a crisp fall apple, just days off the tree. In our Market Fresh series, we look at the produce in season this month and offer quick and easy suggestions for how to enjoy it.

It's no shocker that grapes are one of America's most popular fruits—they're sweet, crisp and bite-sized, not to mention readily available year-round. With 97 percent of America's table grape supply coming from California, it's likely that the clusters you're buying in the supermarket from June through November are from the Golden State (during the winter months, our grape supply comes mainly from Chile). Whether you've enjoyed them fresh, frozen, dried into raisins or preserved into a jam, chances are you're no stranger to this fruit of the vine.

Do it for your health.
Over 130 years ago, famed cereal maker John Harvey Kellogg is said to have prescribed 10 to 14 pounds of grapes per day as a cure for high blood pressure. And zany as his "cure" was, it may have been rooted in science. According to the USDA, grape skins contain the phytonutrient resveratrol, which studies have shown may help reduce the risk of heart disease and certain types of cancer. What's certain is that a 3/4-cup serving of California table grapes contains only 90 calories and 1 gram of fat as well as vitamins A and C, iron, calcium, dietary fiber and antioxidants that help protect the cells in the body.

Selection, Preparation and Storage
California table grapes come in three basic colors: green (sometimes called white), red and blue-black. Sweet and juicy Thompson seedless grapes are the most popular variety. Reach for firm, plump clusters securely attached to their stems, which should be green, not brown. Red and blue-black varieties should not show any hints of green, and the greenish-white grapes will display a slight amber tint when ripe. Once harvested, grapes do not ripen or sweeten, so you should choose grapes that are ready to eat. Be on the lookout for signs of decay: shriveling, stickiness, brown spots or dry stems.

Fresh grapes may be kept in the refrigerator for up to three days stored in a covered container or plastic bag. Wash grape clusters just before you're ready to eat them and pat dry. Serve grapes slightly chilled to enhance their natural crispness. To remove seeds, cut grapes in half lengthwise and scoop out seeds with the point of a knife. If you're looking to peel the grapes, try running frozen grapes under lukewarm water until skins split, then just slide the skins right off.

How to Use California Table Grapes
We heard these great grape tips through the grapevine (actually, they're from Megan Fawn Schlow, food stylist and recipe developer in New York City):

Freeze them.
Use frozen grapes instead of ice as a natural way to sweeten cold drinks.

Make a grape slush.
Put frozen grapes in the blender and blend with enough water to make a slush.

Roast grapes for flavor.
Add fresh or roasted grapes to salads for a little something extra. To roast grapes, place them on a baking tray in a 400° F oven for 10-15 minutes, or until soft and juicy.

Make your own raisins.
Create your own add-in to oatmeal or a yummy stand-alone snack. Just place grapes on a metal mesh rack and leave in a 250° F oven for 8 hours until they're dried out. Store the raisins in an airtight container for up to 2 weeks.

Stuff grapes for an easy appetizer.
Combine 3 tablespoons low-fat cream cheese and 1 tablespoon crumbled blue cheese. Cut slits in fresh grapes, fill with a smear of the cheese mixture and top with a sprinkling of toasted, chopped pecans.

Hint: For all recipes, use red or green seedless grapes or seeded grapes with the seeds removed.

Originally posted on WeightWatchers.com

ZERO POINTS - Spinach-Parmesan Dip

POINTS® Value: 0
Servings: 8
Preparation Time: 10 min
Cooking Time: 0 min
Level of Difficulty: Easy

You have to love a zero POINTS value dip that not only livens up crudite but also doubles as a fabulous finishing sauce for grilled chicken or pasta.

Ingredients

	1/2 pound(s) spinach, cooked and drained
	1 cup(s) tomato(es), chopped
	1 cup(s) basil, fresh
	1/2 tsp table salt
	1/4 tsp crushed red pepper flakes
	5 Tbsp grated Parmesan cheese

Instructions

• Combine all ingredients in a food processor or blender; process to desired consistency. Yields about 3 tablespoons per serving.

Notes

• We recommend a high quality cheese such as Parmigiano-Reggiano for the best flavor.

ZERO POINTS - Roasted Eggplant and Tomato

POINTS® Value: 0
Servings: 8
Preparation Time: 8 min
Cooking Time: 60 min
Level of Difficulty: Easy
Works with Simply Filling

Enjoy this summer recipe as a side dish, dip, pasta topping or as a sauce for your favorite lasagna.

Ingredients

	1 spray(s) cooking spray
	1 medium raw eggplant, not peeled
	1/2 large onion(s), peeled
	2 cup(s) tomato(es), roughly chopped
	1/4 cup(s) basil, fresh, thinly sliced (or more to taste)
	1 tsp table salt
	1/4 tsp crushed red pepper flakes
	2 tsp olive oil

Instructions

• Preheat oven to 375˚F. Coat a shallow nonstick roasting pan or baking sheet with cooking spray.
  
  
• Pierce eggplant many times with a sharp knife; place on roasting pan with onion. Coat vegetables with cooking spray; roast for 30 minutes. Flip vegetables; roast for 30 minutes more.
  
  
• Meanwhile, in a medium bowl, combine tomatoes, basil, salt and pepper; set aside at room temperature until vegetables are finished cooking.
  
  
• When roasted eggplant is cool enough to handle but is still hot, slice it open and scoop out small chunks (so you do not get any skin). Add eggplant to tomato mixture; toss well.
  
  
• Next, discard outer layer of roasted onion and chop into bite-size pieces; toss with tomato mixture. Serve warm or cold. Yields about 1/2 cup per serving.

ZERO POINTS - Cauliflower Poppers

POINTS® Value: 0
Servings: 8
Preparation Time: 10 min
Cooking Time: 10 min
Level of Difficulty: Easy
Works with Simply Filling

Great as a side dish or as a snack. An unbeatable combo of flavor, texture and spice.

Ingredients

	1 spray(s) cooking spray
	1 small head(s) cauliflower
	1/2 tsp ground cumin
	1/2 tsp chili powder, or more to taste
	1/2 tsp table salt
	1/2 tsp black pepper

Instructions

• Preheat oven to 400°F. Coat a baking sheet with cooking spray.
  
  
• Cut cauliflower florets into bite-sized pieces (there should be about 4 cups). Place cauliflower in a medium bowl and add cumin, chili powder, salt and pepper; toss well to coat.
  
  
• Spread cauliflower on prepared baking sheet and bake until cauliflower is tender, but not mushy, stirring halfway through, about 10 minutes. Yields about 1/2 cup per serving.

ZERO POINTS - Pepper and Mushroom Kabobs with a Yogurt-Dill Dip

POINTS® Value: 0
Servings: 8
Preparation Time: 10 min
Cooking Time: 10 min
Level of Difficulty: Easy
Works with Simply Filling

Set out a platter of these skewers and the crowd will go wild. They're served with a creamy garlic-dill dip for fantastic flavor.

Ingredients

	1 small garlic clove(s)
	1/8 tsp table salt
	1 tsp fresh dill, minced
	1/4 cup(s) fat-free sour cream
	1/2 cup(s) plain fat-free yogurt, Greek-variety recommended
	3 medium sweet red pepper(s), or 1 each red, yellow and green pepper
	16 small cremini mushrooms, or white mushrooms, cleaned and trimmed
	2 spray(s) olive oil cooking spray
	1/4 tsp table salt
	1/4 tsp black pepper

Instructions

• To prepare dip, mash garlic and 1/8 teaspoon of salt together in a small serving bowl with a serrated spoon or a utensil with a sharp edge. Stir in dill, sour cream and yogurt; set aside.
  
  
• Preheat grill to high. To prepare kabobs, core and seed each pepper; cut each into 8 chunks. Arrange 3 pieces of pepper and 2 mushrooms on each of eight 12-inch metal skewers. Lightly coat kabobs with cooking spray; season with salt and pepper.
  
  
• Grill kabobs until peppers are tender and lightly browned, about 5 minutes per side. Serve kabobs with dip. Yields 1 kabob and about 1 1/2 tablespoons of dip per serving.

Notes

• For even more flavor, stir 1 teaspoon of freshly minced chives into the dip.

No-Cook Dinners #10

Chef's Orchard Salad

Place 1 1/2 cups mixed greens on each of two plates. Top each set of greens with 1/2 peach, pitted and thinly sliced; 1/4-cup blueberries; 1/4-cup small red seedless grapes; 3 ounces thinly-sliced deli roast beef; and 2 tablespoons bottled fat-free vinaigrette.

POINTS value: 5

No-Cook Dinners #9

Mozzarella and Tomato

Thinly slice two large beefsteak tomatoes. Layer the slices with 4 ounces thinly sliced part-skim mozzarella and 12 basil leaves. Sprinkle the stacks with 2 teaspoons aged balsamic vinegar and 1/2 teaspoon salt.

Serving size: 1 1/2 cups
POINTS value: 4

Optional: Accompany each serving with 4 ounces cooked large shrimp, drizzled with a splash of white wine vinegar.
POINTS value: 6

No-Cook Dinners #8

Thai Summer Rolls

Soak 6 Thai rice paper wrappers (available in the Asian aisle of most supermarkets) in warm water until soft, about 10 seconds. Lay them flat on your work surface and top each with 1 large cooked cocktail shrimp (about 1 ounce), 2 cucumber slices, 2 tablespoons shredded carrot, 1 tablespoon minced scallion (green part only), and 1/2 teaspoon hoisin sauce. Roll to seal in the filling; serve immediately or wrap tightly in plastic wrap and refrigerate 1 hour.

Serving size: 3 rolls
POINTS value: 4

No-Cook Dinners #7

Two Bean Chili Salad with Smoked Chicken
Drain and rinse one 14 1/2-ounce can French-style green beans and place them in a large bowl. Toss with 1 cup canned kidney beans, drained and rinsed; 6 ounces chopped store-bought smoked chicken breast; 1 tablespoon cider vinegar; 2 teaspoons chili powder; 2 teaspoons olive oil; salt to taste; and ground pepper to taste.
Serving size: 1 1/2 cups
POINTS value: 6

No-Cook Dinners #6

Chunky Roast Chicken Slaw

Pull 6 ounces of white meat off a store-bought roast chicken. Mix with 1 small Napa cabbage, finely shredded; 1 Granny Smith apple, peeled, cored, and shredded; 1 celery stalk, thinly sliced; 1 small shallot, minced; and 1/4-cup low-fat ranch dressing.

Serving size: 2 cups
POINTS value: 5

No-Cook Dinners #5

Ceviche

Toss 4 ounces sea scallops, thinly sliced, and 4 ounces skinned red snapper filet, diced, with 1/2 cup fresh lime juice in a medium glass bowl. Cover and refrigerate until the fish becomes opaque, about 1 hour. Drain, then toss with 1 large tomato, diced; 1/2 medium avocado, pitted, peeled, and diced; 1 small red onion, minced; 2 tablespoons chopped fresh cilantro; 2 tablespoons fresh lime juice; 3 dashes hot pepper sauce; salt to taste; and ground pepper to taste. Serve immediately, cold, on a bed of shredded iceberg lettuce. NOTE: Ask for sushi-grade fish at your market.

Serving size: 1 cup
POINTS value: 5

No-Cook Dinners #4

Melon and Berries with Poppyseed Dressing

Combine 1 cup diced watermelon, seeded or seedless; 1 cup diced honeydew melon; 1 cup sliced strawberries; and 1 cup raspberries. Toss with 1/4-cup bottled low-fat poppy seed dressing. Serve over 1/2 cup 1% low-fat cottage cheese.

Serving size: 2 cups
POINTS value: 5

No-Cook Dinners #3

Bombay Tuna Salad

Drain a 6-ounce can of chunk white tuna packed in water and place in a bowl. Mix with 1/4-cup fat-free mayonnaise; 1 celery stalk, thinly sliced; 2 tablespoons minced red onion; 2 tablespoons sliced almonds; 2 tablespoons golden raisins; 2 teaspoons curry powder; 2 teaspoons lemon juice; and 1/4 teaspoon salt. Place a bed of Boston or Bibb lettuce on each of two plates and divide tuna between them.

POINTS value: 4

No-Cook Dinners #2

Cranberry-Nut Turkey Roll Ups

Spread two medium low-fat whole-wheat tortillas each with 1 tablespoon whole-berry cranberry sauce and 1 tablespoon fat-free mayonnaise. Top each with 3 ounces thickly sliced deli turkey breast, 1 leaf romaine lettuce, and 1 teaspoon chopped pecans. Roll up and serve.

POINTS value: 4

DSDiva?! Where You Been?!

Hi Everyone. I'm sorry I haven't been posting my norm. I've been sticking to program - as of yesterday I am officially down 29 pounds! 27 more pounds until I reach WW's goal and 32 more until I reach my personal goal!

I haven't been feeling good emotionally. Ross and I are still not back together - talking but not together. Even though we talk it's tough on me. I miss him, I miss his affection. I don't want to blast my love life on here... but felt it I needed to mention why I've been absent.

Everyday is a challenge - somedays are good, others not so good - those are the days I struggle to get through the day. Everyone tells me it gets easlier... but honestly for me it's not. I miss him like crazy.

On a positive note, I have been getting in 5 days of exercise a week - all weeks except last week because my right lower leg was really bothering me. I'm back to my five days this week. Not much else to report... all my clothes are fitting big, and people are starting to notice my weight loss which is nice.

Well... I guess that's about it for today. I promise I'll be back - with a spiffier me - hopefully soon.

Happy Losing...

No-Cook Dinners #1

Cantaloupe Soup with Basil and Crab

Puree 2 cups cubed cantaloupe with 1/2 cup mango nectar. Pour the mixture into a large bowl and stir in 1 small shallot, minced; 6 basil leaves, shredded; 3 dashes hot pepper sauce; and 1/4 teaspoon salt. Chill at least 2 hours. Top each serving with 3 ounces cooked lump crab meat, picked over for shell and cartilage.

Serving size: 1 1/4 cups
POINTS® value: 3

Blackberry-Peach Smoothie

POINTS® Value: 2
Servings: 1
Preparation Time: 5 min
Cooking Time: 0 min
Level of Difficulty: Easy
Works with Simply Filling

Having trouble getting in your fruit servings? This awesome combination of sweet peaches and tart blackberries goes down real smooth.

Ingredients

	3/4 cup(s) ice cube(s)
	2 medium peach(es), peeled, pitted and quartered
	1/4 cup(s) blackberries
	1/2 cup(s) fat-free skim milk

Instructions

• Place ice in a blender container; add peaches, blackberries and milk.
  
  
• Blend on high until smooth and ice is completely crushed, about 3 to 4 minutes. Yields 1 serving.

Notes

• Peel the peaches with a sturdy vegetable peeler. Or you can skin them by dipping the peaches in boiling water for 1 minute and then removing the skins with a paring knife.

Pesto Sauce

POINTS® Value: 2
Servings: 4
Preparation Time: 12 min
Cooking Time: 3 min
Level of Difficulty: Easy
Works with Simply Filling

Our slimmed-down version of this Italian classic relies on chicken broth — and just a touch of olive oil — for texture.

ngredients

	2 Tbsp pine nuts
	2 cup(s) basil, leaves, fresh
	1/2 cup(s) reduced-sodium chicken broth
	1/4 cup(s) grated Parmesan cheese
	1 Tbsp olive oil
	2 medium garlic clove(s), peeled
	1/2 tsp table salt

Instructions

• Place pine nuts in a small skillet and set pan over medium heat. Cook until nuts are golden, shaking pan frequently to prevent burning, about 3 minutes. Transfer nuts to a plate to cool.
  
  
• In a blender or food processor, combine nuts, basil, broth, cheese, oil, garlic and salt; process until smooth and thick. Yields about 1/4 cup per serving.

Bye-Bye Belly #9

- Move! A Duke University study showed that a couch-potato lifestyle resulted in an 11.6 percent increase in deep-belly fat in women over eight months.

- Try Pilates. According to a Greek study, these exercises significantly improve posture - and that naturally minimizes a pooch.

- Another reason to stop smoking: Nicotine keeps abs from burning fat, so smokers often have more deep-tissue belly fat.

- Relax. Women with the largest waistlines also reported the highest stress levels, possibly due to the production of the stress hormone cortisol, Yale University research showed.

- Beat the blues. Depression is associated with higher rates of abdominal fat in women, says a study published in Obesity.

- Get more sleep. Women who get only five hours of shut-eye a night are almost twice as likely to be obese as those who get seven hours, Columbia University researchers point out.

Bye-Bye Belly #8

- Research out of Spain shows that a diet rich in monounsaturated fats, like a Mediterranean diet, can prevent belly fat.

- Ban trans-fat. Monkeys who got much of their dietary fat from trans fats had 30 percent more belly flab than those who ate more monounsaturated fats, a Wake Forest University study found.

- Go easy on fiber. Too much can leave you bloated, Schorr-Lesnick says. Aim for at least 20 grams per day, but add it to your diet gradually, and be sure to pair it with plenty of H2O.

- University of South Australia researchers found that overweight people who took 6 grams of fish oil every day for three months and exercised three times a week nixed bod fat, especially from their middles.

- Get your C. Women who took in 56 milligrams or less per day (the recommended dietary allowance is 60 mg) were more likely to accumulate belly fat than those who got 57 mg or more, a Journal of Public Health Nutrition study found.

Bye-Bye Belly #7

- Get your daily dose from yogurt, rather than other dairy sources or supplements; its calcium may help whittle your middle an International Journal of Obesity study points out. But...

- Choose yogurt wisely. Rats who ate saccharin-sweetened yogurt gained more weight and body fat - including around the waistline - than those who ate sugar-sweetened yogurt, Purdue University researchers found.

- Dieters noshing on 3 ounces of almonds a day trimmed their waist-lines by nearly 7 inches after 24 weeks, versus less than 5 inches among the non-almond-eaters, a study published in the International Journal of Obesity showed.

- Enjoy soy. Women sipping soy shakes every day for three months didn't add any midlife fat to their middles, according to research from the University of Alabama at Birmingham.

- Pick lean protein. Moderate servings - about 40 percent of your daily calories - in your diet may lead to overall weight loss, particularly in the tummy, a study from Skidmore College reveals.

Bye-Bye Belly #6

- Pass on the gum. Not only can chewing it make you swallow air, but sugar alcohols in sugar-free gum and mints can cause a blown-up belly Bonci reveals.

- Choose rice. Unlike most starches, it doesn't produce gas as it's digested. No gas, no bloating.

- Eat well, eat more. Women in the Framingham Nutrition Studies who ate 360 more calories of healthier foods per day were less prone to ab fat than those who ate fewer calories, more saturated fat, and less fiber.

- Obese adults who cut calories and increase whole-grain intake zapped more tummy pooch than those who stuck to refined grains, Penn State researchers found.

- Up your calcium. Dieters who got 1,200 to 1,300 milligrams of daily calcium saw three times the belly trimming as those consuming the same calories but less calcium, University of Tennessee researchers said.

Bye-Bye Belly #5

- Try probiotics. They help break down food, preventing bloating and gas.

- Peppermint, chamomile, and fennel tea can relieve irritable bowel syndrome, which may cause gas and bloating, Schorr-Lesnick explains.

- Nix broccoli. it contains raffinose, an indigestible carb that'll puff you up like a parade float, Leslie Bonci, RD, says.

- Ditto for cabbage, cauliflower, and Brussels sprouts. If you must eat these veggies...

- Take Beano before-hand. Bonci says, a caplet or two will break down bloat-causing chemicals.

Emotions, Food, Less of Me...

I know I didn't announce it but did change my stats on the side... but last Thursday I weighed in at 169! YEAH BABY! I'M 160-SOMETHING NOW! Down 27.2 pounds!

This week has been an emotional roller coaster... Ross is back... and it just intensified everything I was feeling before. I've done some not so good eatting... not crazy stuff but not on my Fat Smash Diet... I am pretty sure I've stayed with in my points but had restricted food. I think I'll still be at 169 but gained a few ounces... I'm re-dedicating myself tomorrow back to the Fat Smash Diet. TOMORROW!

I have kept up my working out... kicking ass in that department!

Ross got back on Friday... and we've been doing a lot of talking and texting. It feels good to have contact with him. He's means a lot to me and I'm happy he made it back safely. I love that man!

Today, I'm trying to eat super light because tomorrow's weigh in. I had a Weight Watcher's Smoothie for breakfast... gonna have some veggies for lunch, possibly a fruit too... and for dinner another smoothie... with TONS of water!

Wish me luck tomorrow!

Bye-Bye Belly #4

- Don't binge. Regular, non-binge drinkers have less tummy padding than women who drink infrequently but heavily, a Journal of Nutrition study says.

- Avoid carbonation. Fizzy drinks are full of gas - and you will be, too, if you drink them, Beth Schorr-Lesnick, MD, says. The result? A not-so-svelte profile.

- Cut back on energy drinks. Your body turns sugary, caffeine-laden drinks into fat faster than caffeine-free ones, spelling danger for your waistline, one New Zealand researcher notes.

- Don't sip through a straw - you'll swallow extra air, which will show up on your middle, Schorr-Lesnick reveals.

- Next time you're gassy, take activated-charcoal caplets (sold at most drugstores) to keep your tummy from swelling, Schorr-Lesnick says.

Bye-Bye Belly #3

- Do More. Duke University researchers found that jogging 20 miles per week burns more belly fat than covering 12 miles per week.

- Work in intervals. Women who did 20 minutes of interval training three times a week lost more belly fat than women who logged 40 minutes of moderate cardio three times a week, according to an Australian study.

- Watch your brew. Beer drinkers have the highest waist-to-hip ratios of those who have six o more drinks a week, University of North Carolina at Chapel Hill research says.

- Have a little wine. Light to moderate wine drinking can protect against ab poundage, some studies suggest. But...

- Sip just one daily glass of vino or other alcoholic beverage - more will build your belly instead.

A Big Belly Could Make You Feel Hungry

Your stomach could, indeed, have a mind of it's own. A new Canadian study suggests that fat around your midsection actually produces a hormone that makes you hungry. This hormone, neuropeptide Y, also seems to stumulate the growth of fat cells, at least in rats. Previously, experts thought hunger signals originated only in the brain. But now that the true power of belly fat is being uncovered, researchers are working on drugs that target this region alone.

Originally printed in HEALTH magazine - September 2008 Issue.

Fat and Fit? Probably Not

Researchers at Harvard Medical School and Boston's Brigham and Women's Hospital are challenging the popular idea that you can be overweight and still be fit. A study of nearly 39,000 women showed that those who were physically active yet classified as either overweight or obese had risks for heart disease that were 54 percent and 87 percent higher, respectively, than women who were active and not overweight. Exercise, while critical for reducing heart disease risk, isn't enough. A healthy, low-calorie diet that helps control weight is essential.

Originally printed in HEALTH magazine - September 2008 Issue.

Take Fiber To Lose Weight

Daily soluble-finber supplements may help you lose weight by curbing your hunger, according to a recent study published in the British Journal of Nutrition. People who took them lost an extra 9 pounds over four months. Experts say eating fiber-rich food each day can work similar magic. A few to try:

OATMEAL: 1 cup cooked, instant or microwaved
POPCORN: 2 cups, air-popped or microwaved
EDAMAME: 1/2 cup, cooked
RASPBERRIES: 1 cup, fresh or frozen
POTATOES: 1 medium with skin, baked or roasted.

Originally printed in HEALTH magazine - September 2008 Issue.

Grilled Shrimp Salad

POINTS® Value: 1
Servings: 4
Preparation Time: 15 min
Cooking Time: 4 min
Level of Difficulty: Easy
Works with Simply Filling

We all love grilled shrimp, but who's ever heard of grilling lettuce? Actually, it comes off the grill sweet and lightly wilted, just waiting for the dressing.

Ingredients

	1/2 pound(s) shrimp, medium-sized (about 16 shrimp), peeled and deveined
	1/2 tsp dried oregano
	1/2 tsp dried thyme
	1/4 tsp garlic powder
	1 large head(s) lettuce, romaine
	1 medium head(s) lettuce, radicchio
	1 spray(s) cooking spray
	3 tbsp balsamic vinegar, aged variety
	1/4 tsp table salt
	1/4 tsp black pepper, freshly ground

Instructions

• Toss the shrimp, oregano, thyme and garlic powder together in a medium bowl. Cover and refrigerate at least 1 hour or overnight.
  
  
• Cut the head of romaine in half lengthwise, leaving the root end intact, so that the leaves on each half are held together by the root. Cut the radicchio in quarters, lengthwise, leaving the root end intact, so that the leaves on each quarter are held together.
  
  
• Spray the grill rack or a large grill pan with nonstick spray; heat the grill or set the pan over medium heat. (Note: Never spray nonstick spray directly into a heat source, whether a grill or a stove.)
  
  
• Lay the shrimp on the grill or in the pan. Cook until pink and firm, about 3 minutes, turning once. Transfer to a serving bowl.
  
  
• Spray a wad of paper towels with a nonstick spray and wipe the grill rack or grill pan quickly, being careful not to burn yourself.
  
  
• Add the lettuces cut side down. Pressing down with the back of a large metal spatula or a small saucepan lid, cook until slightly wilted and marked from the grill, about 30 seconds. Transfer the Romaine to a cutting board. Flip the radicchio quarters to the other cut sides; grill 20 seconds more. Transfer to the cutting board.
  
  
• Roughly chop the romaine and radicchio; add it to the bowl with the shrimp. Toss with the vinegar, salt and pepper. Serve at once. Yields about 1 1/2 cups per serving.

Originally posted on WeightWatchers.com

Frozen Chocolate Mint Dessert

POINTS® Value: 3
Servings: 6
Preparation Time: 7 min
Cooking Time: 0 min
Level of Difficulty: Easy
Works with Simply Filling

Keep a stash of these chocolate-mint treats in your freezer for a sweet summer indulgence.

Ingredients

	1 oz chocolate wafer(s), about 5 cookies
	1/4 tsp mint extract
	1 tsp unsweetened cocoa
	7 oz fat-free whipped topping, about 1 whole aerosol can
	1/4 cup(s) fat-free skim milk
	3 piece(s) Weight Watchers by Whitman's Mint Patties, frozen, chopped
	2 tbsp chocolate syrup
	6 tbsp whipped topping, light or fat-free, vanilla or chocolate

Instructions

• Line six muffin holes with foil muffin liners.
  
  
• In a blender, combine wafers, extract, cocoa, fat-free whipped topping and milk; blend until completely combined. Divide mixture among prepared muffin liners; freeze for at least 2 hours.
  
  
• Just before serving, top each with 1/6 of mint patties, 1 teaspoon chocolate syrup and 1 tablespoon whipped topping. Yields 1 dessert per serving.

Notes

• This easy chocolate dessert can be made in several flavors. For a pure chocolate treat, replace the mint extract with chocolate or vanilla extract and swap the mint patties for an ounce of mini chocolate chips (could affect POINTS values).

Originally posted on WeightWatchers.com

Satay Grilled Tofu and Peppers

POINTS® Value: 6
Servings: 4
Preparation Time: 15 min
Cooking Time: 10 min
Level of Difficulty: Easy
Works with Simply Filling

Tofu grills up beautifully for a flavorful vegetarian entrée. The spicy sauce is tempered by the sweet grilled peppers.

Ingredients

	14 oz extra firm tofu
	1/2 cup(s) A Taste of Thai Peanut Satay Sauce, or other brand
	6 medium sweet red pepper(s), cut into 4 large pieces each
	1/8 tsp table salt, or to taste
	1/8 tsp black pepper, or to taste
	4 tbsp peanuts, dry-roasted, salted, chopped
	1/2 cup(s) spearmint, fresh, chopped

Instructions

• Slice tofu widthwise into 8 even slices, approximately 1/2-inch-thick each. Lay a double layer of paper towels on a flat surface; place tofu on top in an even layer to dry. Place a double layer of paper towels on top and gently press to remove additional moisture.
  
  
• In a shallow bowl, combine satay sauce with 1/4 cup of warm water. Carefully dip tofu slices in sauce mixture and place in a single layer in a container to marinate at least 15 minutes at room temperature or up to 24 hours in refrigerator; reserve remaining marinade in a separate container.
  
  
• Preheat grill. Off heat, place peppers in a grill basket (or skewer them); liberally coat both sides of peppers with cooking spray and season to taste with salt and pepper. Grill peppers until softened and charred, flipping once, approximately 8 to 10 minutes; set aside.
  
  
• Meanwhile, place tofu on grill and press down gently with a spatula to sear; grill until satay sauce crusts and grill marks are evident, about 5 minutes per side.
  
  
• To serve, plate tofu slices with pepper slices and drizzle with reserved satay sauce; sprinkle with peanuts and mint. Yields 2 tofu slices, 6 pepper pieces, 1 tablespoon sauce, 2 tablespoons mint and 1 tablespoon peanuts per serving.

Notes

• We didn’t have problems tossing the tofu right on the grill but if yours is sticking, grill it on a large piece of aluminum foil well-coated with cooking spray.

Originally posted on WeightWatchers.com

Roasted Eggplant and Tomato

POINTS® Value: 0
Servings: 8
Preparation Time: 8 min
Cooking Time: 60 min
Level of Difficulty: Easy
Works with Simply Filling

Enjoy this summer recipe as a side dish, dip, pasta topping or as a sauce for your favorite lasagna.

Ingredients

	1 spray(s) cooking spray
	1 medium raw eggplant, not peeled
	1/2 large onion(s), peeled
	2 cup(s) tomato(es), roughly chopped
	1/4 cup(s) basil, fresh, thinly sliced (or more to taste)
	1 tsp table salt
	1/4 tsp crushed red pepper flakes
	2 tsp olive oil

Instructions

• Preheat oven to 375˚F. Coat a shallow nonstick roasting pan or baking sheet with cooking spray.
  
  
• Pierce eggplant many times with a sharp knife; place on roasting pan with onion. Coat vegetables with cooking spray; roast for 30 minutes. Flip vegetables; roast for 30 minutes more.
  
  
• Meanwhile, in a medium bowl, combine tomatoes, basil, salt and pepper; set aside at room temperature until vegetables are finished cooking.
  
  
• When roasted eggplant is cool enough to handle but is still hot, slice it open and scoop out small chunks (so you do not get any skin). Add eggplant to tomato mixture; toss well.
  
  
• Next, discard outer layer of roasted onion and chop into bite-size pieces; toss with tomato mixture. Serve warm or cold. Yields about 1/2 cup per serving.

Originally posted on WeightWatchers.com

Di's Universal Chicken Marinade

1/2 cup orange juice
1/4 cup lemon juice
1 teaspoon Dijon mustard
1 teaspoon Worcestershire sauce
2 T olive oil
1 tsp garlic powder
1 T dried parsley
1 teaspoon dried oregano

Mix, marinade chicken breasts for at least 30 minutes in refrigerator. Great grilled

Originally posted on The Incredible Shrinking Family Blog (http://theincredibleshrinkingfamily.blogspot.com/)

Yesterday for the first time in over a month I used 1 activity point and two flex points. I only earned 1 activity point for the day. I was super down. Today, I'm making up for it. I'm up early... since I didn't exercise yesterday, I'm hitting the lake today.

Today's goal is to walk 10 miles... which should earn me 7 activity points by the end of the day! I'm starting to add more veggies to my menu also. I'm going to kick ass today. Thursday the scale will be UNDER 170!

Happy Losing...

Red Velvet Angel Food Cake

POINTS® Value: 3
Servings: 16
Preparation Time: 15 min
Cooking Time: 45 min
Level of Difficulty: Difficult

This Southern classic has been retooled into a 4-inch-high angel food cake that’s chocolaty-rich, moist and of course, bright red.

Ingredients
1/3 cup(s) unsweetened cocoa, do not use Dutch cocoa
1/4 cup(s) water, boiling
2 tsp vanilla extract
1 fl oz food coloring, red
1/4 tsp table salt
1 3/4 cup(s) sugar, divided
1 cup(s) cake flour
16 large egg white(s), about 2 cups
2 tsp white vinegar

Instructions
Preheat oven to 350ºF.
In a medium bowl, combine unsweetened cocoa, boiling water, vanilla and food coloring; whisk and set aside.

In another medium bowl, combine salt, 3/4 cup of sugar and cake flour; mix well and set aside.
Using an electric mixer, in a large bowl, beat egg whites until foamy. Add vinegar; continue to beat until soft peaks form. With electric mixer running on slow speed, gradually add remaining cup of sugar; increase to high speed and beat until stiff peaks form.
Remove a heaping cup of egg whites and add it to chocolate mixture; gently combine and set aside.

Sift flour mixture over egg whites, a little at a time, and fold after each addition to incorporate. Add chocolate mixture and gently fold into egg whites. When just combined, turn batter into a two-piece 10-inch angel food cake pan with feet; smooth top into an even layer.
Bake until a toothpick inserted in center of cake comes out clean, about 40 to 45 minutes. Remove cake from oven and invert pan onto its feet so the inverted cake can cool properly (the cake will not fall out of the pan). If your pan does not have feet, invert it over the neck of a wine bottle or a glass soda bottle.

When cake is completely cool to the touch, loosen edges with a sharp knife and remove cake from pan.

Slice into 16 pieces and serve. Yields 1 piece per serving.

Notes
Treat the egg whites gently and you’ll be rewarded with a high cake.

Thursday's Results...

I'm less then a pound away from my 25 pound loss... weighed in to at 172.0! My goal now is to weigh-in next week under 170... I'll even take 169.8... :)

I think I can do it. Total walking for today so far... 10.17 miles, 7 activity points, taking 24,780 steps! Pretty good, huh...

The biggest plus of today... I tried on my Madrina dress... it's the dress I wore back in 2000 when I baptized my God-Daughter after I started Weight Watchers the first time. I tried it on today and for the first time in 9 years it closed all the way! A little snug for comfort but heck it fit and closed ALL THE WAY!

Another start for me!

PHASE 3: Construction

Duration: 4 weeks
Meals: 4-5 daily along with nightly snack
Exercise: 25% more than phase 2 (35 minutes is now 45 minutes)

Try one day of Phase 1 during each week of Phase 3. This will cut the calories down for a few days and shake your body from it’s comfortable routine, which can kick-start more weight loss.

If possible try to burn off some extra calories by doing a “two-a-day.” Work out twice in one day: a morning exercise routine and another in the evening. This will really rev up your metabolism.

FOOD/DRINKS ALLOWED:
Same as Phase 2 with additional foods

Drinks
·2 cups of freshly squeezed fruit juice (you can divide this up throughout the day as you like)

Meats 5oz. (size of a deck and a half of playing cards)
·Chicken: baked without the skin (NO FRIED!)
·Turkey: baked without the skin
·Ground beef: EXTRA lean or ground sirloin,
·Sirloin steak, broiled
·Lamb, broiled
·Turkey Sausage 1 link

Eggs
·4 egg whites plus 2 whole egg; scrambled, boiled, or poached

Milk & Cheese
·3 cups of low-fat, skim, or soy milk
·Cheese: 1.3oz (about 2 slices)

Pasta & Bread
·Whole wheat pasta: 1 cup per day
·White wheat/whole grain bread: 4 thin slices

Desserts (the serving size for the cookies is approximately the size of a silver dollar (e.g., an Oreo)
NOTE: One dessert per day at any meal you choose
·3 chocolate chip cookies
·4 gingersnaps
·2 oatmeal raisin cookies
·2 whole graham crackers
·1 scoop of low-fat ice cream

FOOD/DRINKS NOT ALLOWED:
·White rice
·White potatoes
·White bread/English muffins
·White pasta
·White flour
·Pastries/donuts/Danish
·Cake
·Brownies
·Candy
·Potato chips/corn chips/tortilla chips/popcorn
·Bacon
·Sausage
·Alcohol
·Regular sodas
·Milkshakes
·Frappuccinos or cappuccinos
·Café latte

I can't believe I've made it! Phase 3! Today the exercise goes up to 45 minutes! Quite a jump from 35, but I can do it! I didn't workout this morning because I couldn't sleep... I woke up about 4:49 and just laid there awake and prayed. I decided instead of trying to do it all tired this morning, I'd wait until after work and ride down to the lake and do it there... it's a nicer place to exercise.

Phase 3 requires 1 day of phase 1 a week... so I'll be doing that on Wednesdays... the day before my Weight Watcher's weigh-ins... which works out good for me because that's what I was planning to do today anyway... :) Nothing but fruits and vegetables... with minimal protein and dairy.

I should have an okay weigh-in tomorrow... I know I've eaten more this week so they might not be a 3 or 4 pound loss. Next week I'll be doing more exercise so that should boost my weight loss... I'm still aiming to be under 170 by the time Ross comes back. 10 more days...

Will this end?...

Ross is still gone and it's driving me crazy, when he was here I was depressed and not eating... now I want protein and I'm sleeping... it's not even 9pm yet and I'm ready to go to sleep... I think in my mind I think the earlier I got to bed the faster the days will go by...

I did my jogging today, my last day of 35 minutes... tomorrow it's upped to 45 minutes. It's gonna be tough to get use too... but I can do it! I'll let you know how I do tomorrow...

Happy Losing...

Almost into Phase 3...

Saturday night I got a really bad cramp in my left leg and since them it's been slightly bothering me but not enough to stop me from jogging. I went this morning and didn't do too bad... 1.77 miles in 35 minutes.

Tomorrow's the last day of Phase 2 of The Fat Smash Diet... then it's Phase 3 baby! Phase 3 lasts four weeks... I increase my exercise time from 35 minutes to 45. After Phase 3 that's when I'm going to see a personal trainer. I've already talked to him about it. He's an old co-worker of mine. I didn't want to see him too soon until I seen results on my own.

I got on the scale this morning and it said 172.5... of course let's keep in mind my scale does love me very much and sometimes just says a lower number to make me feel good... so I'm not sure how accurate it was today... but seeing that low number did make me feel good. I plan to be under 170 by my July 30th weigh-in. Ross will be back that weekend and when he seems me I want to shock him again.

I've finally starting to ingrow my clothes. I say ingrow not outgrow cause they're fitting big. I wore a pair of pants yesterday that at one point I had to stop wearing because they were too tight. Yesterday I had to wear a belt... MY DAUGHTER'S BELT AT THAT! They worked for yesterday, but I don't think I'll be wearing them again.

Today both my top and bottom are too big. My bottoms are lose but not lose enough to get rid of them yet. My top I just brought not too long ago it fit pretty good... now it's dancing on me.
Seen Ross' reaction Friday night is motivation to keep going... even if I'm depressed while he's gone. I'm determined to get myself in tip top shape really in hopes of us getting back together, but also for myself. I feel better when I look in the mirror... it's a nice feeling not having rolls of fat sticking through my shirts... and not being forced to wear babydoll shirts to hide my belly.

I'm not thin yet, but my body shape is changing and that's such a great feeling.

When I started at 196.2 my BMI was 34.8 now at my last official weigh-in 174.4 puts me at a BMI of 30.9 I'm 1. away from being out of the obese range, and into the overweight category... that's quite an accomplishment! I'm proud of myself...

It's barely Sunday?

I've been OP for the millionth day... lol I think it's been more like 4 complete weeks at the end of today... yyaaahhhooo!

I did however break my Fat Smash Diet for a bit. I had 2 Apple Martinis... but it was for a good cause. Ross left to Columbia on vacation yesterday... without me, he claims to clear his head... but I know he's going to meet some women he met online over there... either way... he's gone for two weeks. He spend the night Friday night, we had a few drinks and got a lot of talking done. It felt good... but still I have to wait for him to come back to see what's going to happen. He was in shock that I had lost so much weight. He kept complimenting he and couldn't keep from hugging me.

Yesterday after he left, since I didn't exercise on Thursday or Friday I got dressed and was ready for my job. Vi tells me... well what are you going to go do that for if he's already seen you and is impressed with your loss. I didn't care... just because he's gone doesn't mean I'm going to slack off. I went in the evening for my jgb. I was feeling down due to our situation. But I'm trying to stay positive. I did the jog even though I don't like exercising in the evening... it was hard to get started but after I started it felt good... I was not only burning calories but also a little stress and worry. When I got done my spirits were better... I felt positive and optomistic.

So this morning, as soon as I'm done updating this... it's off to hit the pavement.

Happy Losing...