Popsicle Star
By Liz Yeh | 6/1/2005


Sweet ice on a stick — what's not to love about an ice pop? Well,
besides all the artificial flavors and colors, of course. But you can
stay cool this summer with your own, all-natural ice pops — no fake
colors or flavorings added. They're a snap to make, and the kids will
love you for it!

Here are a few of our favorites:

Berry-Melon Pops
Mango Peach Pops
Banana Pineapple Pops

Pop Tips
Virtually any liquid can be transformed into an ice pop: fruit juice,
soda, milk, lemonade — even coffee and tea. Freeze it plain or jazz
it up with puréed fruit, but be sure to use ripe fruit. It's so much
sweeter and more flavorful, you may not even need to add extra sugar.

You can buy popsicle molds at housewares and department stores.

In a message dated 5/31/05 11:24:48 AM, bgatsea2003@... writes:

Pick your dessert, and then look to see what psychiatrists think about you!  If all of the desserts listed below were sitting in front of you, which would you choose? (Sorry, you can only pick one!) No cheating!
 

    1)     Angel Food
    2)     Brownies
    3)     Lemon Meringue
    4)     Vanilla Cake/Chocolate Icing
    5)     Strawberry Short Cake
    6)     Chocolate Cake/Chocolate Icing
    7)     Ice Cream
    8)     Carrot Cake

NO...You can't change your mind once you scroll down! So think carefully what your choice will be!  OK - Now that you've made your choice, this is what research says about you! 

 
Angel food - Sweet, loving, cuddly. You love all warm and fuzzy items. A little nutty at times, sometimes you need an ice cream cone at the end of the day.  Others perceive you as being childlike and immature at times.
   
Brownies - You are adventurous, love new ideas, and are a champion of underdogs and a slayer of dragons. When tempers flare up, you whip out your saber. You are always the oddball with a unique sense of humor and direction. You tend to be very loyal.
   
Lemon Meringue - Smooth, sexy, & articulate with your hands, you are an excellent after-dinner speaker and a good teacher. But don't try to walk and chew gum at the same time. A bit of a diva at times, but you have many friends.
   
Vanilla Cake/Chocolate Icing - Fun-loving, sassy, humorous not very grounded in life; very indecisive and lack motivation. Everyone enjoys being around you, but you are a practical joker. Others should be cautious in making you mad. However, you are a friend for life.
   
Strawberry Short Cake - Romantic, warm, loving, you care about other people and can be counted on in a pinch. You tend to melt.  You can be overly emotional at times.
   
Chocolate Cake/Chocolate Icing- You love to give as well as receive. 
Very creative, adventurous, ambitious, and passionate, you have a cold exterior but are warm on the inside. Not afraid to take  chances.  You will not settle for anything average in life.  Love to laugh.
   
Ice Cream - You like sports, whether it is baseball, football,  basketball, or soccer. If you could, you would like to participate, but you enjoy watching sports.  You don't like to give up the remote control. You tend to be self-centered and high maintenance. 
 
Carrot Cake - You are a very fun loving person, who likes to laugh.  You are fun to be with. People like to hang out with you. You are a very warm hearted person and a little quirky at times. You have many loyal friends.

Pick your dessert, and then look to see what psychiatrists think about you! After taking this dessert personality test, send this e-mail on to others, but when you do, be sure to put your choice of dessert in the subject line.  ALSO, SEND IT TO THE PERSON WHO SENT IT TO YOU!  If all of the desserts listed below were sitting in front of you, which would you choose? (Sorry, you can only pick one!) No cheating!
 

    1)     Angel Food
    2)     Brownies
    3)     Lemon Meringue
    4)     Vanilla Cake/Chocolate Icing
    5)     Strawberry Short Cake
    6)     Chocolate Cake/Chocolate Icing
    7)     Ice Cream
    8)     Carrot Cake

NO...You can't change your mind once you scroll down! So think carefully what your choice will be!  OK - Now that you've made your choice, this is what research says about you! 

 
Angel food - Sweet, loving, cuddly. You love all warm and fuzzy items. A little nutty at times, sometimes you need an ice cream cone at the end of the day.  Others perceive you as being childlike and immature at times.
   
Brownies - You are adventurous, love new ideas, and are a champion of underdogs and a slayer of dragons. When tempers flare up, you whip out your saber. You are always the oddball with a unique sense of humor and direction. You tend to be very loyal.
   
Lemon Meringue - Smooth, sexy, & articulate with your hands, you are an excellent after-dinner speaker and a good teacher. But don't try to walk and chew gum at the same time. A bit of a diva at times, but you have many friends.
   
Vanilla Cake/Chocolate Icing - Fun-loving, sassy, humorous not very grounded in life; very indecisive and lack motivation. Everyone enjoys being around you, but you are a practical joker. Others should be cautious in making you mad. However, you are a friend for life.
   
Strawberry Short Cake - Romantic, warm, loving, you care about other people and can be counted on in a pinch. You tend to melt.  You can be overly emotional at times.
   
Chocolate Cake/Chocolate Icing- You love to give as well as receive. 
Very creative, adventurous, ambitious, and passionate, you have a cold exterior but are warm on the inside. Not afraid to take  chances.  You will not settle for anything average in life.  Love to laugh.
   
Ice Cream - You like sports, whether it is baseball, football,  basketball, or soccer. If you could, you would like to participate, but you enjoy watching sports.  You don't like to give up the remote control. You tend to be self-centered and high maintenance. 
 
Carrot Cake - You are a very fun loving person, who likes to laugh.  You are fun to be with. People like to hang out with you. You are a very warm hearted person and a little quirky at times. You have many loyal friends.
   




NEW - "The curious paradox is that when I accept myself just as I am,
then I can change." - Carl Rogers

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Nannymommy@... wrote:

In a message dated 5/31/05 11:24:48 AM, bgatsea2003@... writes:

Pick your dessert, and then look to see what psychiatrists think about you!  If all of the desserts listed below were sitting in front of you, which would you choose? (Sorry, you can only pick one!) No cheating!
 

    1)     Angel Food
    2)     Brownies
    3)     Lemon Meringue
    4)     Vanilla Cake/Chocolate Icing
    5)     Strawberry Short Cake
    6)     Chocolate Cake/Chocolate Icing
    7)     Ice Cream
    8)     Carrot Cake

NO...You can't change your mind once you scroll down! So think carefully what your choice will be!  OK - Now that you've made your choice, this is what research says about you! 

 
Angel food - Sweet, loving, cuddly. You love all warm and fuzzy items. A little nutty at times, sometimes you need an ice cream cone at the end of the day.  Others perceive you as being childlike and immature at times.
   
Brownies - You are adventurous, love new ideas, and are a champion of underdogs and a slayer of dragons. When tempers flare up, you whip out your saber. You are always the oddball with a unique sense of humor and direction. You tend to be very loyal.
   
Lemon Meringue - Smooth, sexy, & articulate with your hands, you are an excellent after-dinner speaker and a good teacher. But don't try to walk and chew gum at the same time. A bit of a diva at times, but you have many friends.
   
Vanilla Cake/Chocolate Icing - Fun-loving, sassy, humorous not very grounded in life; very indecisive and lack motivation. Everyone enjoys being around you, but you are a practical joker. Others should be cautious in making you mad. However, you are a friend for life.
   
Strawberry Short Cake - Romantic, warm, loving, you care about other people and can be counted on in a pinch. You tend to melt.  You can be overly emotional at times.
   
Chocolate Cake/Chocolate Icing- You love to give as well as receive. 
Very creative, adventurous, ambitious, and passionate, you have a cold exterior but are warm on the inside. Not afraid to take  chances.  You will not settle for anything average in life.  Love to laugh.
   
Ice Cream - You like sports, whether it is baseball, football,  basketball, or soccer. If you could, you would like to participate, but you enjoy watching sports.  You don't like to give up the remote control. You tend to be self-centered and high maintenance. 
 
Carrot Cake - You are a very fun loving person, who likes to laugh.  You are fun to be with. People like to hang out with you. You are a very warm hearted person and a little quirky at times. You have many loyal friends.

Pick your dessert, and then look to see what psychiatrists think about you! After taking this dessert personality test, send this e-mail on to others, but when you do, be sure to put your choice of dessert in the subject line.  ALSO, SEND IT TO THE PERSON WHO SENT IT TO YOU!  If all of the desserts listed below were sitting in front of you, which would you choose? (Sorry, you can only pick one!) No cheating!
 

    1)     Angel Food
    2)     Brownies
    3)     Lemon Meringue
    4)     Vanilla Cake/Chocolate Icing
    5)     Strawberry Short Cake
    6)     Chocolate Cake/Chocolate Icing
    7)     Ice Cream
    8)     Carrot Cake

NO...You can't change your mind once you scroll down! So think carefully what your choice will be!  OK - Now that you've made your choice, this is what research says about you! 

 
Angel food - Sweet, loving, cuddly. You love all warm and fuzzy items. A little nutty at times, sometimes you need an ice cream cone at the end of the day.  Others perceive you as being childlike and immature at times.
   
Brownies - You are adventurous, love new ideas, and are a champion of underdogs and a slayer of dragons. When tempers flare up, you whip out your saber. You are always the oddball with a unique sense of humor and direction. You tend to be very loyal.
   
Lemon Meringue - Smooth, sexy, & articulate with your hands, you are an excellent after-dinner speaker and a good teacher. But don't try to walk and chew gum at the same time. A bit of a diva at times, but you have many friends.
   
Vanilla Cake/Chocolate Icing - Fun-loving, sassy, humorous not very grounded in life; very indecisive and lack motivation. Everyone enjoys being around you, but you are a practical joker. Others should be cautious in making you mad. However, you are a friend for life.
   
Strawberry Short Cake - Romantic, warm, loving, you care about other people and can be counted on in a pinch. You tend to melt.  You can be overly emotional at times.
   
Chocolate Cake/Chocolate Icing- You love to give as well as receive. 
Very creative, adventurous, ambitious, and passionate, you have a cold exterior but are warm on the inside. Not afraid to take  chances.  You will not settle for anything average in life.  Love to laugh.
   
Ice Cream - You like sports, whether it is baseball, football,  basketball, or soccer. If you could, you would like to participate, but you enjoy watching sports.  You don't like to give up the remote control. You tend to be self-centered and high maintenance. 
 
Carrot Cake - You are a very fun loving person, who likes to laugh.  You are fun to be with. People like to hang out with you. You are a very warm hearted person and a little quirky at times. You have many loyal friends.
   




NEW - "The curious paradox is that when I accept myself just as I am,
then I can change." - Carl Rogers

Pick your dessert, and then look to see what psychiatrists think about you! After taking this dessert personality test, send this e-mail on to others, but when you do, be sure to put your choice of dessert in the subject line.  ALSO, SEND IT TO THE PERSON WHO SENT IT TO YOU!  If all of the desserts listed below were sitting in front of you, which would you choose? (Sorry, you can only pick one!) No cheating!
 

    1)     Angel Food
    2)     Brownies
    3)     Lemon Meringue
    4)     Vanilla Cake/Chocolate Icing
    5)     Strawberry Short Cake
    6)     Chocolate Cake/Chocolate Icing
    7)     Ice Cream
    8)     Carrot Cake

NO...You can't change your mind once you scroll down! So think carefully what your choice will be!  OK - Now that you've made your choice, this is what research says about you! 

 
Angel food - Sweet, loving, cuddly. You love all warm and fuzzy items. A little nutty at times, sometimes you need an ice cream cone at the end of the day.  Others perceive you as being childlike and immature at times.
   
Brownies - You are adventurous, love new ideas, and are a champion of underdogs and a slayer of dragons. When tempers flare up, you whip out your saber. You are always the oddball with a unique sense of humor and direction. You tend to be very loyal.
   
Lemon Meringue - Smooth, sexy, & articulate with your hands, you are an excellent after-dinner speaker and a good teacher. But don't try to walk and chew gum at the same time. A bit of a diva at times, but you have many friends.
   
Vanilla Cake/Chocolate Icing - Fun-loving, sassy, humorous not very grounded in life; very indecisive and lack motivation. Everyone enjoys being around you, but you are a practical joker. Others should be cautious in making you mad. However, you are a friend for life.
   
Strawberry Short Cake - Romantic, warm, loving, you care about other people and can be counted on in a pinch. You tend to melt.  You can be overly emotional at times.
   
Chocolate Cake/Chocolate Icing- You love to give as well as receive. 
Very creative, adventurous, ambitious, and passionate, you have a cold exterior but are warm on the inside. Not afraid to take  chances.  You will not settle for anything average in life.  Love to laugh.
   
Ice Cream - You like sports, whether it is baseball, football,  basketball, or soccer. If you could, you would like to participate, but you enjoy watching sports.  You don't like to give up the remote control. You tend to be self-centered and high maintenance. 
 
Carrot Cake - You are a very fun loving person, who likes to laugh.  You are fun to be with. People like to hang out with you. You are a very warm hearted person and a little quirky at times. You have many loyal friends.
   




NEW - "The curious paradox is that when I accept myself just as I am,
then I can change." - Carl Rogers

I am so proud of you


Kay Green kay@...
**********************************
http://www.mypreciouskid.com
http://www.123homebusinessguide.com
http://www.preciouskids.org
http://www.kaygreen.com

-----Original Message-----
From: wwturnaround@yahoogroups.com [mailto:wwturnaround@yahoogroups.com] On
Behalf Of Trixie - Mach5 Studios
Sent: Saturday, May 28, 2005 8:13 AM
To: wwturnaround@yahoogroups.com
Subject: [wwturnaround] Saturday Weigh in

I'm down 3.6.. for a total weight loss of 30 pounds!!!  I'm walking on air..
~*~*~*~
deborah @}-;-------
www.DCforJC.com
225.5/195/169
~*~*~*~
Remember, when the world pushes you to your knees, you're in the perfect
position to pray.
~*~*~*~





Yahoo! Groups Links






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Checked by AVG Anti-Virus.
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Checked by AVG Anti-Virus.
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I'm down 3.6.. for a total weight loss of 30 pounds!!! I'm walking on air..
~*~*~*~
deborah @}-;-------
www.DCforJC.com
225.5/195/169
~*~*~*~
Remember, when the world pushes you to your knees, you're in the perfect
position to pray.
~*~*~*~



------------------------ Yahoo! Groups Sponsor --------------------~-->
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Anorexia. Narrated by Julianne Moore .
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I'm down 3.6.. for a total weight loss of 30 pounds!!!  I'm walking on air..
~*~*~*~
deborah @}-;-------
www.DCforJC.com
225.5/195/169
~*~*~*~
Remember, when the world pushes you to your knees, you're in the perfect
position to pray.
~*~*~*~

FINALLY!!  I haven't been here in years!  I weighed in this morning at
198.6.. only .4 of a pound away from my 10%.. and my second of 4
goals!  I'm so excited about this, and need to buy ANOTHER pair of
smaller jeans!  Thanks for helping me get here.. I couldn't have done
it without help and encouragement from the list!
~*~*~*~
deborah @}-;-------
www.DCforJC.com
225.5/198.6/169
~*~*~*~
His will.. nothing more.. nothing less.. nothing ELSE!


"Your words are what sustain me. They bring me great joy and are my
heart's delight..." Jeremiah 15:16

www.topline-creations.com/scrapfever

• Top Line Independent Consultant
• Scrapbook and Service

__________________________________________________
Do You Yahoo!?
Tired of spam? Yahoo! Mail has the best spam protection around
http://mail.yahoo.com

FINALLY!!  I haven't been here in years!  I weighed in this morning at
198.6.. only .4 of a pound away from my 10%.. and my second of 4
goals!  I'm so excited about this, and need to buy ANOTHER pair of
smaller jeans!  Thanks for helping me get here.. I couldn't have done
it without help and encouragement from the list!
~*~*~*~
deborah @}-;-------
www.DCforJC.com
225.5/198.6/169
~*~*~*~
His will.. nothing more.. nothing less.. nothing ELSE!


"Your words are what sustain me. They bring me great joy and are my
heart's delight..." Jeremiah 15:16

health ideas
5 Reasons You Can't Lose Weight
By Camille Noe | 5/3/2005


You're doing your best to slim down, but the scale doesn't seem to
budge. Sound familiar? "Weight loss revolves around all aspects of
your lifestyle — sleep, stress, even mood," says Leslie Bonci, MPH,
RD, the director of Sports Medicine Nutrition at the University of
Pittsburgh Medical Center. "And if you're neglecting one of these,
you may be sabotaging your success."

We've come up with the top five reasons you may not be dropping dress
sizes. Read on to find out if one's affecting you — so you can get
back to getting results.

You're skimping on sleep. "If you don't sleep enough, your body looks
for another way to find energy," says Bonci. "More often than not,
that means you end up overeating just to stay awake." Plus, she adds,
when you're exhausted you're less inclined to make smart food
choices, and may even reach for 'quick fuel' — think sugar-laden or
starchy products like donuts. Aim for seven to nine hours of shut-eye
a night.


You're not combining diet and exercise. "Many people think that if
they work out, they can eat whatever they want," says Kelli
Calabrese, MS, a spokesperson for the American Council on
Exercise. "They may gain muscle, which is great, but they won't see
their shape change significantly until they cut back on calories,
too."


You're stressed out. Stress works similarly to sleep deprivation, in
that many people reach for food to cope, says Calabrese. Plus, many
avoid the gym when they're anxious or overloaded, thinking they don't
have time. But Calabrese points out that a good workout is crucial
during tough times: "Exercise is one of the best things you can do to
bring your stress level down."


You look at food as the enemy. "Restricting your favorite foods or
targeting foods as 'good' and 'bad' will only set you up for a
binge," says Bonci. "The key to weight loss is overall calorie
reduction. Eat what you like, but eat less of it." And remember that
eating after exercise is a must, stresses Calabrese. "Don't skip
meals post-workout thinking you'll burn even more calories," she
says. "Without fuel, your body goes into starvation mode, and your
metabolism becomes sluggish to compensate." She recommends a balanced
snack or meal that combines protein, carbohydrates and fat (like
yogurt).


You haven't tried a new approach. "Many people I work with relapse
many times before successfully losing weight," says Bonci. "So don't
give up if your first attempt isn't successful," she says. "Switch
things up by lifting weights or eating several mini-meals a day, for
example. Try, try again — sooner or later your persistence will pay
off."

Fitness Ideas
Why Isn't My Workout Working?
By Michelle Fowler | 11/1/2004


Your four-times-a-week fitness routine used to leave you huffing and
puffing, sore for days, and steadily dropping pounds. But four months
later you're barely breaking a sweat, you can't detect the
slightest "ouch" in your calves – and worst of all, the scale has
been stuck on the same three digits for weeks! So why did your
workout stop working?

According to Richard Cotton, spokesperson for the American Council on
Exercise (ACE), it's because your exercise routine has become just
that – routine. "With repeated, regular exercise, our bodies become
very efficient at whatever it is they've been doing – which is a
great thing if you're running a marathon and trying to conserve
calories – but not if you're on a walk around the block trying to
burn them."

So what should you do when you're too good at your workout? Here are
some tips:

Pick-up (then Slow Down) the Pace. On your evening walks, instead of
breezing past the Smiths' mailbox, zigzagging through the park, and
making it back to your front door in 45 minutes flat – like always –
try adding intervals. "Pick a point one or two blocks ahead and walk
briskly until you reach it, then walk it off until you catch your
breath, then repeat," suggests Cotton. The work intervals (or brisk
walking) will stimulate the body at a level that it's not accustomed
to.

Change Your Routine. Then Change it Again. Have three or four fitness
routines, and rotate between them every four to six weeks, suggests
Karen Merrill, MS, ACE Personal Trainer of the Year for 2004. For
example, "If Tuesday is typically 'chest and back day' switch it
to 'back and biceps day' for a while." (Just be sure your routine
includes cardio, strength training and flexibility.)

For a new take on your bicep curl session, try standing on a balance
board while you're lifting weights to strengthen your core. And if
the treadmill feels like your home away from home, try the rowing or
elliptical machine, says Merrill.

Nothing Ventured... "An inexperienced swimmer will exert a lot more
energy and burn a lot more calories treading water in a pool than a
swimming pro," says Cotton. So find something you don't know how to
do – and give it a go! Get into that yoga class you've had your eye
on (even if you hide in the back row), or get a trainer to show you
how to use some of those gym machines that look oh-so-daunting. But
if you really must stick with your regular run, take it outside, on a
trail, or along the beach. Not only will the difference in terrain
jump-start your jog, but getting in touch with nature might be just
what the fitness-plateau doctor ordered.

Apple Crisp  Makes 6 servings @4 pts per serving

4 Apples (peeled, cored, & sliced) 		 1/3 cup light
margarine
3/4 cup packed brown sugar, 			 dash salt
1/2 cup flour 					 1 tsp. cinnamon
1/2 cup quick oats

Preheat oven 350.  Place apple slices on bottom of 8" square pan
sprayed with Pam.  Put all
remaining ingredients in small bowl and toss until crumbly; then
sprinkle over apples.  Bake 30
mins or until apples are bubbly and topping is golden brown.

Old-Fashioned Apple Cobbler 		 12 Servings @ 6
points per serving

5 - 6 large tart apples, peeled, cored and sliced to about 1/4-inch
thick
Butter-flavored cooking spray 		 1/2 cup rolled oats
2 1/4 cups sugar, divided 			 1/2 cup egg
substitute
1 tsp apple pie spice 				 2 tsp baking
powder
1 cup all-purpose flour 			 3/4 tsp
ground cinnamon
1/2 cup reduced-fat margarine, melted

Preheat oven to 350 degrees.  Spray a 9 x 13-inch baking dish with
butter-flavored cooking spray.  In a medium mixing bowl, combine 3/4
cup sugar with apple pie spice.  Lightly spray sliced apples with
cooking spray and gently toss to coat the apples. Sprinkle the sugar
and apple pie spice mixture evenly over the apples and gently stir to
cover the apples. Layer the apples in the baking dish and lightly
spray again with cooking spray.  In a large mixing bowl, combine
flour, rolled oats, remaining sugar, egg substitute, baking powder,
cinnamon and melted margarine. Beat on medium speed of an electric
mixer, scraping bowl often, until the mixture is crumbly. Dot the
mixture evenly over the apples.  Bake 30 - 35 minutes or until
lightly browned and apples are tender. Serve warm with fat-free
frozen vanilla yogurt.  Makes 12 servings.
Nutritional Analysis per serving: (Includes roll) Recipe Remake:  288
calories, 4 grams fat
Calories from Fat: 13% Cholesterol: 0 mgs Carbohydrates: 60 grams
Protein: 4 grams Sodium: 160 mgs Fiber: 2 grams

National Men's Health Week 2005:
13th - 19th of June
NMHW 2005 will follow broadly the same model as previous Weeks, and
will run from the 13th to the 19th of June. The key objective will be
to increase men's awareness of weight and obesity issues. Men will be
encouraged and enabled to take action to prevent weight gain and, if
appropriate, to lose weight. NMHW will also highlight the changes
needed in health and related policy and practice.

Weight/obesity has been selected as the focus for NMHW because it is
now recognized to be a major public health problem. In 2001,
according to official statistics, the proportion of men in England
classified as overweight (BMI 25-30) was 47% and the proportion who
were obese (BMI 30+) was 21%. Men are much more likely than women to
have a BMI of 25+.

Being overweight or obese poses serious dangers to men's health, in
particular increasing the risk of developing heart disease, diabetes
and certain cancers. An analysis of over 3,450 Framingham Heart Study
participants over a 42-year period concluded that the decreases in
life expectancy due to being overweight or obese are similar to those
caused by smoking. (A. Peeters, et al., `Obesity in adulthood and its
consequences for life expectancy: a life-table analysis', Ann Intern
Med. 2003 Jan 7;138(1):24-32.)



To date, little work has been done to address the problem of male
overweight and obesity. Most advice is aimed at women, especially
when it is provided via the media (e.g. women's magazines) or
commercial organisations such as WeightWatchers. There is also
evidence from the pharmaceutical industry that men are less likely to
be prescribed drugs that can assist weight loss. Even though many men
wish to lose weight, they often lack the knowledge and confidence to
do so on a self-help basis. Unless this issue is addressed, men will
increasingly be at risk of weight-related health problems.

During NMHW, local organisations will be encouraged and enabled to
run events on men and weight/obesity. The MHF will produce a policy
report highlighting the key issues at a national level.

Meditation and Weight Loss
By Valerie Reiss | 12/9/2004


Meditation is a centuries-old method for clearing the mind and
calming the body. A few decades ago, it was known only as an Eastern
religious practice or as mysteriously bohemian (the Beatles, for
example, were avid meditators). Now, meditation has gone mainstream.
Recommended as a stress-reducing technique by hospitals and doctors
across the country, its myriad benefits include reduced blood
pressure, healthier arteries and an enhanced sense of well-being.
With all these benefits going for it, meditation is an ideal tool for
relaxation and self-discovery on the way to your weight goal.

Breathing Your Way to Peace — and Thinner Thighs?
"The very core place to start is the breath," says Alison Shore
Gaines, a holistic counselor at Kripalu Center for Yoga & Health in
Lenox, Massachusetts. In her "Conscious Eating for Sacred
Nourishment" workshops, Gaines teaches students to take five deep
breaths before eating. "A lot of times when we eat habitually, we get
poised for action — we lean in and the tummy gets tight and we get
ready to shovel," she says. Taking five breaths relaxes the body and
clears the emotional palate. "This way people enjoy their food, they
really taste it, they really see it — and they eat less because
they're enjoying more and going slower," adds Gaines.

Before you get too excited, though, remember: Meditation is not a
quick fix. "You can't just magically sit down and meditate and
tomorrow have no weight on your body," says DeDe Lahman, a certified
yoga instructor and body image lecturer in New York City.

A Practice of Presence
Of course, a meditation practice involves more than a few deep
breaths. But it is simple — not easy, but simple. "Meditation is
about stopping and being present, that is all," writes Jon Kabat-
Zinn, PhD, in Wherever You Go, There You Are; Mindfulness Meditation
in Everyday Life (Hyperion, 1994). He adds, "Mostly we run around
doing. Are you able to come to a stop in your life, even for one
moment? Could it be this moment? What would happen if you did?"

What happens on the physical level is what Herbert Benson, MD, the
Harvard doctor who initiated meditation studies in the 1970s, calls
the "Relaxation Response." He discovered that during meditation,
brain waves shift into a state similar to — and sometimes more
relaxed than — sleep. This level of relaxation lowers the amount of
stress hormones that cause pain and illness.

Meditation can also clear a foundation for healthier thinking and
feeling. "When you meditate, all the junk comes up, all the clutter,"
says Lahman. "The negative body images come up, the desires for
certain foods come up and the emotions that are attached to those
desires come up. The more they surface, the more you can put them in
your mental recycle bin and start with a clean slate," she adds.

Meditation Cheat Sheet
There are many types of meditation. Find one that resonates with your
beliefs, and make sure your instructor has plenty of experience. In
the meantime, you can try the following:

Sit straight in a comfortable, quiet place.


Close your eyes.


Relax your muscles.


Pay attention to your slow and natural breathing.


When distracting thoughts occur — and they will — simply notice them
and gently bring your attention back to the breath. You may have to
do this often at first.


Continue for 10 to 20 minutes.


Try to practice once or twice daily. With time meditation will "bring
a sense of relaxation, of coming to peace," says Gaines. "And from
that place of peace we make better choices."
Meditation is not a magic cure for weight issues, but it can help
curb emotional eating and pave the way for a healthier relationship
with food.

For Further Study
Web: www.dhamma.org (Vipassana Meditation Website)

Books: Wherever You Go There You Are by Jon Kabat-Zinn (Hyperion,
1994); Meditation For Dummies by Stephan Bodian (For Dummies, 1999)

health ideas
Snooze and Lose
By Andrea Peirce | 4/19/2005


Do you have trouble getting a good night's sleep? You're not alone.
The National Sleep Foundation reports that 68% of adults say they're
so sleepy most days that they can't concentrate well. Now researchers
are finding something even more surprising: Too little sleep may
affect your ability to lose weight.

A recent study in the Archives of Internal Medicine found that
overweight or obese patients slept less than those with a normal body
mass index (BMI). A lower BMI was linked to just 20 extra minutes of
sleep nightly.

"We don't know what the direct connection is between sleep
deprivation and weight," explains Dr. Michael Thorpy, Director of the
Sleep-Wake Disorders Center at New York City's Montefiore Medical
Center. "But we do know that someone deprived of sleep has altered
insulin and blood glucose handling – changes that may predispose them
to increased body weight."

Sleep deprivation also generates hormonal changes that influence
metabolism and appetite. Too little sleep can make you feel hungry
even if your stomach's full.

Here are tips for sound snoozing and adding sleep to your collection
of weight-loss tools.

Know your sleep needs. Most adults require a solid 7 to 9 hours in
bed with plentiful deep sleep and no disruptions.


Maintain a regular sleep schedule. Go to bed and set the alarm for
the same time every day, even on weekends. Regularity strengthens the
sleep-wake cycle.


Time your consumption. Avoid alcohol, tobacco and caffeine (coffee,
chocolate, colas) in the late afternoon (past 5 pm) and at night.
Limit pre-bedtime fluids to eliminate nighttime bathroom visits.
Finish dinner two to three hours before bedtime.


Avoid napping. This is absolutely key if you're not sleepy at bedtime.


Exercise regularly. It improves mood and promotes sound sleep. But
avoid workouts within three hours of bedtime.


Establish relaxing pre-sleep rituals. Listen to music, read a novel,
take a bath, think about your day.


Make your bedroom inviting. At bedtime, the room should be cool, dark
and quiet. Block light with thick curtains or eye shades. Minimize
noise with ear plugs, fans or other devices. Invest in a quality
mattress and comfy pillows.


Get up. If you wake up at night and can't fall back to sleep within
30 minutes, go to another room. Return only when sleepy.

How much in a serving these recipes should include serving size.

but it sure sounds good thought i love cabbage !

polarislady2003 <polarislady2003@...> wrote:

CABBAGE ROLL CASSEROLE

2 lbs. 93% lean chop meat
1 cup chopped onion
1 (29 oz.) can tomato sauce
1 cup uncooked brown rice (not instant)
3-1/2 lbs. chopped cabbage, (cut into 1-1/2" squares)
2 (14 oz.) cans of beef broth

Preheat oven to 350 degrees. Brown beef over medium high heat,
drain. Combine onion, tomato sauce, cabbage, and rice in oversized
baking pan with meat. (Use a pan larger then 9 x 13. It makes for
easier mixing of the above).

Pour broth over mixture and bake covered for one hour. Stir, replace
cover and bake for additional 30 minutes.

Makes 8 servings
(Flex - 6 pts. per serving)

This makea a lot!!! If you cut the recipe in half it will serve up
nicely in a 9 x 13 pan. But for a big crowd or if you want leftovers
it's great made in large quantity.

---

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How much in a serving ?

donald mayer <d_nascar@...> wrote:

How much in a serving these recipes should include serving size.

but it sure sounds good thought i love cabbage !

polarislady2003 <polarislady2003@...> wrote:

CABBAGE ROLL CASSEROLE

2 lbs. 93% lean chop meat
1 cup chopped onion
1 (29 oz.) can tomato sauce
1 cup uncooked brown rice (not instant)
3-1/2 lbs. chopped cabbage, (cut into 1-1/2" squares)
2 (14 oz.) cans of beef broth

Preheat oven to 350 degrees. Brown beef over medium high heat,
drain. Combine onion, tomato sauce, cabbage, and rice in oversized
baking pan with meat. (Use a pan larger then 9 x 13. It makes for
easier mixing of the above).

Pour broth over mixture and bake covered for one hour. Stir, replace
cover and bake for additional 30 minutes.

Makes 8 servings
(Flex - 6 pts. per serving)

This makea a lot!!! If you cut the recipe in half it will serve up
nicely in a 9 x 13 pan. But for a big crowd or if you want leftovers
it's great made in large quantity.

---

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• To visit your group on the web, go to:
  http://groups.yahoo.com/group/wwturnaround/
   
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CABBAGE ROLL CASSEROLE

2 lbs. 93% lean chop meat
1 cup chopped onion
1 (29 oz.) can tomato sauce
1 cup uncooked brown rice (not instant)
3-1/2 lbs. chopped cabbage, (cut into 1-1/2" squares)
2 (14 oz.) cans of beef broth

Preheat oven to 350 degrees. Brown beef over medium high heat,
drain. Combine onion, tomato sauce, cabbage, and rice in oversized
baking pan with meat. (Use a pan larger then 9 x 13. It makes for
easier mixing of the above).

Pour broth over mixture and bake covered for one hour. Stir, replace
cover and bake for additional 30 minutes.

Makes 8 servings
(Flex - 6 pts. per serving)

This makea a lot!!! If you cut the recipe in half it will serve up
nicely in a 9 x 13 pan. But for a big crowd or if you want leftovers
it's great made in large quantity.

---

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• To visit your group on the web, go to:
  http://groups.yahoo.com/group/wwturnaround/
   
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Dieting, Wellness, Health and Fitness from Prevention.com

15 Mood-Boosting Foods
       Tired, crabby or blue? Self-medicate with foods that won't pile
on
the pounds

by Colleen Pierre, RD

Want proof that food can change your mood? Think Thanksgiving, the
meal that leaves you as sleepy as a dose of Valium. Then there's the
grande _mocha latte; does anything else pick you up quite like a drink
that combines two caffeine-saturated foods in one foamy cup? And when
you're feeling low--your hard drive just detonated, your credit cards
are maxed out, your college freshman just arrived home, mid-semester,
with a moving van--you don't reach for broccoli, do you? No, you grab
chocolate, because that's what makes you feel better.

Scientists, who once thought the food/mood link was as far-fetched as
alien abductions, have changed their minds. Today there's plenty of
research on the mind-altering effects of caffeine and alcohol. Studies
on that nutritional evildoer, fat, have found that it can help you
sleep, make you calm, and even ease your perception of pain. And
according to one study, you shouldn't save chicken soup for the
sniffles: Rats who had some slept better and were more agile. More
important, they felt better--though how researchers divined that is a
mystery.

While a brisk walk and meditation can also help a foul mood, let's
face it: Sometimes you just want to eat your troubles away. And why
not, when there's scientific evidence that some foods can alter your
brain chemistry?

Here are some nutritional ways to self-medicate that will fix you up
without filling you out.

When You're Down in the Dumps
For no particular reason, you're feeling lower than a snake's belly: a
little on the weepy side, kind of listless, thinking a big chunk of
chocolate would lift you right up. Sometimes, without much effort--the
weather changes, the check actually is in the mail--those moods pass,
and all's right with the world. But if you're stuck in Dumpsville, try
the 30-minute miracle meal: a low-fat, low-protein, high-carbohydrate
snack: Think toasted English muffin with a dollop of blueberry jam
seeping into those nooks and crannies.

When high-carbohydrate foods aren't bogged down by the presence of
protein or fat, they allow an amino acid called tryptophan to flood
your brain, where it morphs into serotonin, a neurotransmitter that
boosts mood and curbs food cravings (such as your chocolate
yearnings). As a bonus, it helps you tolerate pain and can even help
you sleep like a baby. And all that happens in just half an hour.

You could also have a piece of whole wheat bread with some honey or a
bowl of air-popped popcorn, suggests Elizabeth Somer, RD, author of
Food & Mood. But skip the protein foods such as cheese, chicken, or
turkey. "They suppress serotonin," she says, "because all the other
amino acids in them compete with tryptophan, so it can't get into your
brain." If you really need chocolate, avoid the usually creamy, fatty
kind (sorry), and drizzle fat-free chocolate syrup over cut-up fruit
or an English muffin for a do-it-yourself pain au chocolat.

When You're Sleepy
If you're not getting enough downtime at night, you can feel
irritable, intolerant, inattentive, depressed, and more forgetful than
folks who are happily knocking off the z's. There are medical reasons
for insomnia, but "your problem might be at the table, not in the
bedroom," says Somer. Here are some sleepy-time solutions:

Cut out caffeine. No, it's not really a "duh" suggestion. You know to
avoid coffee, tea, cola drinks, and hot chocolate because of their
caffeine content, but did you know there's caffeine in energy drinks,
those trendy vitamin waters, even chocolate and coffee yogurts? It can
all add up over a day--giving you sleepless nights. Switch to decaf or
Postum, trade chocolate for carob, drink decaffeinated tea, and
substitute sparkling water for cola. You might feel pretty awful for
about 4 days as you go through withdrawal (headaches are common), but
then you should start sleeping better and feeling more chipper. If you
can't handle it cold turkey, try cutting out the caffeine gradually.

Lighten up on dinner. Big meals can keep you awake at night while your
tummy churns away in overload. Eat a bigger breakfast and lunch
instead, then have a small dinner consisting of about 500 calories.
Add a tiny low-fat, low-protein, high-carb snack such as a piece of
fruit and some graham crackers, a small dish of sorbet, or a low-fat
oatmeal raisin cookie to tap into serotonin's soothing, drowsy
effects.

Skip the nightcap. Alcohol makes you feel sleepy, but too much too
close to bedtime interferes with your important REM (rapid eye
movement) sleep, the phase that leaves you refreshed. Alcohol can also
stop you from dreaming and can make sleep fitful, leaving you tired
and crabby by morning. Limit alcohol to one or two drinks with dinner,
and have two alcohol-free hours before bedtime. If you need a
nighty-night drink, have some calming chamomile or valerian tea. Or
drink a cup of warm milk with a little honey.

Have a chicken sandwich. Or enjoy a banana, sliced avocado, or half a
baked potato. There's some evidence that people who have a lower
copper intake (these foods are rich in this vital mineral) are more
likely to have a hard time getting to sleep and feel less rested when
they wake up.

When You're SAD
If winter slides you into the doldrums, but you perk up again in
spring, you may be highly sensitive to levels of natural light.
Seasonal changes in the amount of daylight affect your brain, lowering
serotonin. Severe symptoms signal Seasonal Affective Disorder (SAD),
which affects four times more women than men and requires treatment
with a light box and antidepressants.

For some people, shrinking sunlight also depresses dopamine, a brain
activator. Dopamine is the "search" chemical that makes you joyful,
hungry for knowledge, and dauntless in seeking out something good to
eat. Most SAD sufferers will benefit from a high-carbohydrate diet.
But here's a twist: If you find that eating carbs makes you unable to
stop, you may need a little more protein instead. Shifting the balance
to more protein and fewer carbs raises dopamine without carbs' insulin
rush, so your blood sugar remains steady, and your mood stays even,
reports Somer. Check out sample SAD menus that demonstrate the
differences in SAD Meals to Make You Happy.

When You're Feeling Dull
Now's the time for a coffee break. Within half an hour of drinking a
cup, says Somer, you get a mental goose. Your nervous system gets
revved, and you feel alert and better able to concentrate. Even your
reaction time is faster. The caffeine in your cuppa joe effectively
short-circuits a nerve chemical called adenosine that blocks your
energy-boosting brain chemicals, helping them give you a healthy rush.

But, Somer warns, "caffeine is effective only up to your 'jitter
threshold.' Add more coffee after this, and you're too buzzed to think
clearly." Plus, once caffeine is out of your system, you get a
letdown: fatigue that makes you want to reach for another cup. And
another. And another.

To maintain a pleasant, temporary buzz, limit yourself to one to three
5-ounce cups of coffee a day, depending on how well you tolerate
caffeine. (Watch portion size: A mug is usually much bigger than a
cup, as are the servings in most coffee shops.) If you have trouble
sleeping, avoid coffee and other caffeinated foods and beverages
before bedtime.

When You're Depressed
Eat more fish. Mounting evidence says that omega-3 fatty acids (found
in abundance in fatty fish such as salmon, herring, sardines, and
tuna) may help ease depressive symptoms. A recent 9-month study of
bipolar disorder (manic depression) was stopped after only 4 months
because omega-3s were so effective at smoothing out moods. Another
study showed that eating fish twice a week was associated with lower
risk of depression and suicide.

Concerned about mercury? Fatty fish are relatively high in this metal,
which is linked to birth defects and developmental problems in
children whose mothers were exposed during pregnancy. Stick to wild
Pacific salmon, shrimp, summer flounder, farmed catfish, croaker,
haddock, and mid-Atlantic blue crab, all of which contain omega-3s but
are low in mercury. Even kids and pregnant women can eat up to 12
ounces of these a week.

Don't do fish? Talk to your doctor about taking a fish oil supplement.
Go to Consumerlab.com to learn about fish oil supplements that are
safe and deliver what they promise. (While some of the information is
free, full reports are only available by subscription. For $9, you can
get 30-day access to a single product review; for $24, you have full
access for a year.)

When You're Irritable
Feeling snappish? Put down that java, and throw away the bear claw
right now!

"Caffeine is a stimulant for some people, but it may make others
irritable, especially if they are already depressed," says Larry
Christensen, PhD, chairman of the psychology department at the
University of South Alabama. And sugar, which normally has a soothing
effect, can cause depression in some people.

If you have a short fuse and are depressed, cut out caffeine and sugar
for about 2 weeks. If you feel better, add as much caffeine back as
you eliminated for a week or two or until symptoms develop. If you
return to biting off heads, consider yourself off the stuff
permanently. If not, stir in the sugar, and see if your symptoms
return. Feel nasty or depressed again? Switch to artificial
sweeteners, or drink your coffee black.

When You're Way Beyond Tired
If you're too pooped to do the things you used to do--and too pooped
to care--see your doctor. Fatigue can be the sign of a serious
illness. It's one of the first signs of iron deficiency and anemia,
the most common nutritional deficiency in the world, especially among
children and women of childbearing age. The cause? Not getting enough
iron from the food you eat.

As good as beans, grains, and veggies are for you, the form of iron
they provide is weak and hard to absorb. The National Academy of
Sciences estimates that vegetarians absorb only 10 percent of the iron
in their diet, while a diet that contains some lean meat, poultry, or
seafood will deliver the average requirement of about 18 percent.
Animal protein not only contains more iron, it's a special form called
heme that your body absorbs better than it does the iron from plants
such as spinach (apologies to Popeye). And there's a bonus: The heme
iron you get in your entree helps you absorb any iron from the plant
foods in your side dish.

If you're feeling blah or listless, especially if you've cut back on
meat, try eating shrimp, lean beef, lamb, dark chicken or turkey
(without the skin), or fish and other seafood in 3-ounce portions
twice a day. When meals don't include animal protein, add a
high-vitamin C food such as citrus fruit or juice, melons, berries,
dark green leafy vegetables, red or green bell peppers, or tomatoes to
your meal. You'll at least double the iron you get from the other
plant foods at the same meal. Adding a multivitamin with iron helps
too.

And when all else fails, wash away fatigue with a glass of water.
Somer says that chronic low fluid intake is a common, but often
overlooked, cause of mild dehydration and fatigue.

Shake It Up for Stress!
Your brain cells are capable of making their own chemical
mood-stabilizers such as serotonin--if they get the right raw material
from the food you eat.

And this shake has it all. Developed by Laura Pawlak, PhD, RD, author
of Stop Gaining Weight, this stress-defying drink improves your mood
and quiets stress without withdrawal, rebound cravings, or overeating.
The supplements give the chemicals in the food an added boost, so you
feel better fast.

Pawlak suggests you carry your shake in a thermos, so it's ready for
your peak stress times. Skip caffeine for 2 hours before and after,
since caffeine can limit serotonin's power.

Here's how to make it: In a blender, mix 1 large banana, 1 cup of
pineapple juice, 1/2 cup of orange juice or strawberries, the pulp of
one papaya or 1/2 cup of papaya nectar, and 1 to 3 teaspoons of
flaxseed oil. Process until smooth. Drink with a multivitamin/mineral
supplement containing 100 percent of the daily value of nutrients plus
200 micrograms of chromium picolinate.

CABBAGE ROLL CASSEROLE

2 lbs. 93% lean chop meat
1 cup chopped onion
1 (29 oz.) can tomato sauce
1 cup uncooked brown rice (not instant)
3-1/2 lbs. chopped cabbage, (cut into 1-1/2" squares)
2 (14 oz.) cans of beef broth

Preheat oven to 350 degrees. Brown beef over medium high heat,
drain. Combine onion, tomato sauce, cabbage, and rice in oversized
baking pan with meat. (Use a pan larger then 9 x 13. It makes for
easier mixing of the above).

Pour broth over mixture and bake covered for one hour. Stir, replace
cover and bake for additional 30 minutes.

Makes 8 servings
(Flex - 6 pts. per serving)

This makea a lot!!! If you cut the recipe in half it will serve up
nicely in a 9 x 13 pan. But for a big crowd or if you want leftovers
it's great made in large quantity.

I bought some arrowroot, Thank you for the tips on using it.

MaryM

--- In wwturnaround@yahoogroups.com, "Msgg" <msgg@y...> wrote:
>
> I was looking at your recipes and I noticed some using cornstarch.
> Yesterday while browsing the WW site I noticed that cornstarch is not
> core, but you can use arrowroot(it's a thickening agent) in it's
> place. You find it with the
> spices in your store. You can also use it to replace flour but only
> use
> half as much, if replacing cornstarch use the same amount. Be careful
> not to overcook.
>
>                      Msgg

Science and Weight Watchers
The Four Pillars: Food
By The Weight Watchers Research Dept. | 1/1/2005


It is often said that different paths can lead to the same
destination and nowhere is that more true than eating for healthy
weight loss. Each person is unique when it comes to having foods that
provide eating satisfaction, preferred meals and times of day to eat,
and "style" of making food choices for sustained weight loss. Weight
loss success depends on finding a method that fits within one's
lifestyle and preferences. The Weight Watchers food plans are
designed to make this happen.

Two Approaches, Two Plans
Through our research we found that there are two distinct approaches
to controlling calories. One of the approaches is based on tracking
and controlling how much you eat. The other approach is based on
focusing on a group of wholesome foods without counting or tracking.

Weight Watchers TurnAround™ offers two different food plans based on
these two distinct approaches to eating for lasting weight loss.
People can use these two approaches to structure their eating in a
way that fits their life. We have found that the "best" way to lose
weight is for a person to pick the approach that makes sense for him
or her.

Here is a snapshot of the two plans and the approaches they are based
on:

The Flex Plan is based on Weight Watchers patented POINTS® Food
System. This approach is designed to allow you to eat any food as
long as you keep track and control how much you eat. Every food has a
POINTS value – a small, easy to remember number (e.g, 1, 2, 3). The
number is based on the calories, grams of total fat and grams of
dietary fiber of a specific portion of the food. The system does not
require exact weighing and measuring, but instead encourages people
to focus on the bigger picture by building awareness of the food
choices they make and eating reasonable portions. The POINTS formula
gently guides food choices by encouraging selection of healthy foods
with a lower energy density because that's where you get the most
food for a given POINTS value. Based on a person's current weight, a
POINTS Target is established, that is the total of POINTS values for
the day. Choosing foods to meet the Target ensures a healthful rate
of weight loss. On the Flex Plan, tracking and controlling your food
intake allows you to lose weight while having the entire variety of
foods available.


The Core Plan controls calories by focusing eating on a core list of
wholesome nutritious foods without counting. The list is comprised of
foods from all the food groups: fruits and vegetables; grains and
starches; lean meats, fish and poultry; eggs, and dairy products. We
pre-selected these foods to provide eating satisfaction without empty
calories. They are low in energy density and have a low potential for
overeating based on our research. For that occasional treat, you can
also eat foods outside of this list in a controlled amount. This
approach allows you to eat healthfully and lose weight without
counting or tracking.

Flexible Restraint
Developing the skill of flexible restraint, which is the ability to
put a moderate level of control on your eating, is important to
weight-loss success. The key is to find the balance between control
and flexibility in an eating plan that is not so rigid that it is
impossible to stick with. To help build this skill, both the Flex
Plan and the Core Plan include a feature called the Weekly Allowance.
The Weekly Allowance provides a system for having treats and
indulgences without sacrificing weight loss. By using this feature
and experiencing the ability to incorporate the day-to-day food
challenges into a method that provides weight loss without rigid food
rules, the invaluable skill of flexible restraint is learned.

Whatever approach is used, there are some fundamental food choices
essential for good health and nutrition. Weight Watchers covers these
in its Healthy Eating Guidelines and includes the daily
recommendation to:

Include at least 5 servings of fruits and vegetables.
Have at least 2 servings of milk; 3 if you are a teen or over 50
years old.
Drink at least 6 glasses of water.
Get a serving or two of a protein-rich food.
Take a multiple vitamin-mineral supplement.
Limit added sugars and alcohol.
Have some healthy oil, like olive, canola, sunflower, safflower, or
flaxseed.
Choose whole grain foods whenever possible.
Finding an eating approach that works is key to weight loss success.
The Weight Watchers food plans are designed to reach the objective of
a healthy weight loss, but do so by empowering the person to make
food choices in a way that suits his or her preferences and lifestyle

Science and Weight Watchers
The Four Pillars of a Science-Based Approach
By The Weight Watchers Research Dept. | 1/1/2005


Weight Watchers is committed to providing a comprehensive approach to
weight loss that is based on the latest scientific thinking. All too
often in weight loss, a program or product is developed and then
individual studies that support the program are provided to "justify"
its existence. The Weight Watchers approach comes out of the science,
not the other way around.

There are four principles from which Weight Watchers will not waiver.

Healthy Weight Loss
First, any approach developed by Weight Watchers must provide healthy
weight loss, which means:

Produce a rate of weight loss of up to two pounds per week (after the
first 3 weeks, during which losses may be greater due to water loss).
Guide food choices that not only reduce calories, but meet current
scientific recommendations for nutritional completeness and reduced
disease risk.
Construct an activity plan that provides the full range of weight-
and health-related benefits that exercise offers.
Be sustainable. Healthy weight loss is weight loss that lasts, so it
is necessary to look beyond losing the excess weight and address
keeping it off.


Fits Into Your Life
Second, any Weight Watchers approach must be realistic, practical and
livable. It must also be flexible enough so that people can apply the
approaches that work well for them. That means encouraging the
achievement of realistic goals. For example, we do not recommend that
a person with a lot of weight to lose begin with a weight-loss goal
that defines "ultimate success." Rather, we start with our "10% goal"
or losing 10% of body weight (e.g., a 10% goal for someone who is 200
pounds is 20 pounds). A weight loss of 10% translates into
significant health benefits. Likewise, pacing weight loss and
following a system that encourages food and activity choices that are
livable and sustainable in the real world is key. Weight Watchers is
designed on the premise that weight management needs to fit into your
life, not be your life.

Informed Choices
Third, Weight Watchers believes in imparting knowledge. At Weight
Watchers, people learn not only what to do, but why. This knowledge
brings understanding and with understanding comes the confidence
needed to make informed choices and live by them.

A Holistic View
Finally, the Weight Watchers approach must be comprehensive.
Sustained weight loss comes from taking a holistic view of all its
components – food, exercise, behavior and a supportive atmosphere.

Now let's take a look at how each of those pillars gets translated
into a science-based approach that a person can follow.

Science Center: Increasing Your Metabolism
By The Weight Watchers Research Dept. | 3/31/2005


When it comes to weight loss, it's all about calories. Burning more
calories than the body takes in results in weight loss and taking in
more calories than are burned means a weight gain.

Metabolism is the number of calories the body burns and is made up of
three components: resting metabolic rate, physical activity and a
small amount needed for food digestion. Increasing the body's
metabolism has the potential to enhance weight management because the
number of calories needed each day would be higher (and so the amount
of food needed to fuel that need would be greater).

While many popular publications would lead you to believe otherwise,
metabolism can only be boosted in two ways: increasing the body's
muscle mass and increasing the body's heart rate.

Muscle Mass
Losing some muscle mass is considered to be an expected part of
weight loss because a smaller body needs less muscle to move the
body's weight around. Resistance (i.e., weight) training as part of a
comprehensive exercise plan can increase lean muscle mass in weight-
stable individuals and minimize loss of lean tissue during weight
loss. While a few studies have demonstrated otherwise, most studies
show that it is not feasible to decrease body weight and
simultaneously increase lean muscle tissue. 1

A popular theory concerning weight loss, increased metabolism and
exercise states that it is feasible to create a sustained increase in
metabolism through regular aerobic workouts. The studies that have
evaluated this theory for scientific merit have shown very mixed
results. The general finding for studies done in humans is that, if
this phenomenon exists, the impact on overall metabolism is very
small. 2 Further, there are no studies that have directly linked
the "after effects" of exercise with significant weight loss.

Heart Rate's Impact
A person's heart rate has an impact on metabolism – the higher the
heart rate, the more calories burned. Stimulants, whether from a
prescribed medication, dietary supplement, or a caffeine-containing
beverage, all work to increase the heart rate and fire up the nervous
system.

In a controlled study that looked at giving stimulants, including
amphetamines or a placebo, weight loss was greater with the stimulant
because heart rate and blood pressure were raised and food intake was
decreased as a side effect of being "hyper." 3

Most dietary supplements and herbal compounds that are sold over the
counter to promote weight loss contain stimulants, though at a lesser
strength than that found in amphetamines. These products are often
marketed as having "fat burning" properties, which are achieved
because they increase heart rate and blood pressure and decrease
appetite. They can work, but they do so at a cost to the body.
Negative side effects include insomnia, nervousness, anxiety and, in
extreme cases, death.

Increasingly, some of these products (including the ones that were
most effective, like fen-phen and ephedra) have been banned because
of their negative side effects.

Hi I have been doing WW for over a year and have started on the core plan and pleased with the results. Always looking for new or improved recipes that I can use. I use WW e-tools and have access to the recipe builder. Looking forward to seeing all your recipes/ideas. See ya soon

                                 Msgg

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I was looking at your recipes and I noticed some using cornstarch.
Yesterday while browsing the WW site I noticed that cornstarch is not
core, but you can use arrowroot(it's a thickening agent) in it's
place. You find it with the
spices in your store. You can also use it to replace flour but only
use
half as much, if replacing cornstarch use the same amount. Be careful
not to overcook.

                      Msgg