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...