It's Saturday night. You put on your favorite DVD. You snuggle on the couch with a tall, cold glass of milk and a package of your favorite cookies. One-by-one you eat the creamy filling first and then the crunchy cookie. Now fast forward two hours—you've not only finished the movie, but you've also finished the entire bag of cookies. A prime example of mindless eating.

In order for us to change this behavior, we must be aware of what causes us to overeat to begin with. Here are ten tips that can help us all be more deliberate in our mindful eating.

TIP #1 – BE PORTION PRECISE
If you are eyeballing portion sizes, you may be underestimating how much you are actually eating. Underestimating portion sizes could be what is hindering your weight loss efforts.

TIP #2 – ONE BAG IS NOT ONE SERVING
Whether you are eating chips, ice cream, cookies or nuts, if you are eating directly out of the package you will eat more than you realize.

TIP #3 – AVOID DISTRACTIONS
Whether it is while working at the computer or watching TV, anytime we are distracting ourselves with another activity while eating, we are more likely to overeat.

TIP #4 – IMPROVE YOUR HABITS
It's not that you should never eat while watching a movie or TV. But rather, you should make the habit to make healthy choices. Eat a healthy snack before going to the movies and bring your own hard candy, mini bag of popcorn or gum instead of buying movie theater popcorn.

TIP #5 – SIZE MATTERS
If you are eating from a larger package you are probably eating about 20-30% more than you realize. The same goes for large plate versus small plates. If you eat on large plates you may consistently be eating more than you realize.

TIP #6 – DINE WITH DIETERS
Studies show that when we eat with people that tend to overeat, we are more likely to overeat. And likewise, if you eat with those that eat sensibly you are more likely to eat sensibly. So try to eat with people that have your same health conscious goals.

TIP #7 – OUT OF SIGHT OUT OF MIND
Some studies show that simply thinking about food can make us hungry. So that cute little seasonal candy dish on your office desk is most likely the cause of your constant candy craving.

TIP #8 – FAT FREE ISN'T FREE
Sometimes people think that because something is fat free, they can over indulge. Wrong. Eating excess calories of any form will cause weight gain.

TIP #9 – PASS ON THE CALORIE DENSE FOODS
While generally healthy, juices and trail mix aren't good choices for dieters. Thin liquid calories don't fill us up the same way that solid calories do. If you want to have juice, just make sure you have a reasonable portion size. And nuts and dried fruits are very calorie dense choices. Proper portion control is key. However, if you are trying to lose weight, fresh fruit is always better than dried.

TIP #10 – FILLING FOODS
Foods with a lot of volume and few calories will fill you up quicker, and keep you fuller longer. Non starchy vegetables are great examples of foods packed with nutrients, but very few calories.

Catoosa Curves Weight loss

We started a Weight Loss Class January 13th. We had several women there who decided to start the year out right with losing some weight. Mary, Lorna and I pitched in and taught the classes. We talked on the Curves Weight Management, Emotional eating, Eating out, Smart Shopping, and the different phases of weight management. After 6 weeks our top loser was Sharon Stonehocker! She lost a total of 12.5 lbs and 7 inches. Great Job Sharon!! We have several other ladies who have done great losing weight who werent involved with the class too. We have a few gals doing Weight Watchers and others simply cutting back.Look what a Terrific job they have done!!
Amanda - 6lbs
Anita-17lbs and 16"
Jane R.-8lbs
Jane T- 4.5 lbs
DeDe- 9lbs
Kristen-8.5lbs and 4"
Lynette-5.5lbs and 4.5"
After being told I was inches from having type 2 Diabetes in October, I told my doctor to let me try to lose weight. I have been doing Weight Watchers since then and I have lost 40 lbs. I am rewarding myself with things like manicures and pedicures. I did buy a new Easter blouse to wear to church( in a smaller size).I will be getting a pedcure when hit 50 lbs. I am ready for that! For 75 lbs I may buy myself a tanning session or 2. Make small goals for yourself and reward yourself for doing a great job.
We are all in this together, and we all have different goals for ourselves. If we keep on pressing toward our goals we can get there! Keep up the great losses and let me know if anyone else needs to be added to our list of losers! Great Job!!

Have a blessed week!
Tammy

Spring Break with the kids!

The kids have been so good this week and are begging to go eat fast food. Here is the plan...”It's okay. This is a great opportunity to get the kids what they want but to set some healthy standards at the same time. Some days you'll be okay with getting the salad, but let's face it, some days the sirens sing to you from the grease vats. If you must go for the grease, do it in moderation. Think small. You may think you need the super-duper double-dripping, cheese-screaming, construction worker burger. Don't do it. Make yourself a deal. Start with a regular hamburger (or cheeseburger if you must). If you don't feel satisfied, go back for a second one. Odds are you'll be fine with the smaller portion. Better yet, get a side salad with your burger to really get filled up. If you're thinking, "what about the fries?" Sorry, but you can never have fries again. Just kidding! put away the gun. Here's a good approach: let the kids order their meals, but instead of fries, hopefully the fast food establishment you've chosen offers some healthy options. Let the kids get their burgers or nuggets, but coax them to get the fruit or salad instead of fries, and milk instead of soda, then get one order of fries for everyone to share. Crisis averted! Arteries clean and clear.

Stuck

“You worked out religiously at Curves three times a week for the last month, and when you got measured today the tape didn't budge. Here's why you're not throwing in the towel...”Okay, we could don our pom-poms and cheer you on, "C-U-R-V-E-S, Curves is the very BEST! Keep on striving for three each week, and next month you'll shrink those cheeks." Or try a little guilt with, "Are you a quitter? Stick to it and it will pay off." Yeah - we didn't think that would work either. Zero results means you need to shake things up a bit. Here're two options.

1. Have you been working really, really hard? If this is true, you'll be happy to know you don't have to try that hard. Just like starving yourself can make your metabolism gear down, trying to burn too many calories through exercise can do the same. Take it down a notch.

2. Do you have variety in your workout? Sometimes it's easy to just go through the motions on the circuit. Try pushing yourself on different machines on different days. Pick up some new ways to move on the mats between stations from other members. Surprise your body by moving new muscles every which way and you'll get a nice surprise next month.

Just a friendly reminder, When Catoosa Schools are closed due to bad weather, we will be closed too. Sorry for the inconvenience

Weight Loss Class

Tomorrow night at 7pm we will be having another weight loss class. We had a great response last week and we hope to have even more this week. Everyone can come to the class whether they are a member or not. Bring your books and we will weigh you and see how you did. We want to celebrate your losses with you! During the duration of the Tuesday night classes and Saturday morning classes(at 11:00 am), we will cover topics like:

Preparing a low carb or calorie snack(sweet or otherwise)
Recognizing food triggers ( TV, night time snacking, boredom etc.)
Eating out or family get together's ( birthdays, potlucks, etc.)
Work vs. Exercise
Illness
Setting goals
Vacations
Dieting with your family (kids/husband)
Weight related illnesses
Food budget ( coupons, discounts and more)
Dieting with a buddy
Planning food and meals ahead of time
Food diaries.
We will be adding more topics and we are open to suggestions from you!
We hope that you will enjoy the classes we are presenting and more than that, we hope it will encourage you to make life style changes for a healthier and happier you!

Citrus Salad Dressing

4 Servings
This tart, sweet salad dressing is wonderful on dark, leafy salad greens like romaine or leaf lettuce tossed with orange segments, black olives and red onion slivers.

Ingredients:
1/3 cup fresh orange juice
2 tablespoons balsamic vinegar
1 tablespoon quality extra-virgin olive oil
Salt and black pepper to taste

Instructions:Whisk all the ingredients together or combine in a small jar and shake well. Keeps in the refrigerator for 2 days.

Nutritional Information:
Per serving:43 calories3 g total fat (0 g sat)0 mg cholesterol3 g carbohydrate0 g protein0 g fiber
- Recipe reprinted with permission of DrWeil.com.t

Recipes

Easy Fritatta

1/2 lb lean ground beef
1 tbsp. butter
1 cup sliced fresh mushrooms
1/2 onion chopped
2 tsp. Worcestershire sauce
1 tsp. dried oregano
1/2 tsp. garlic powder
1 tsp. salt
1/4 tsp. black pepper
1 tsp. dried parsley flakes
2 cups fresh spinach
4 large eggs
1/4 cup skim milk
1/2 cup fresh Parmesan cheese


Spray large skillet with non-stick cooking spray. Add beef, butter, mushrooms, onions and cook over medium heat 6 to 8 minutes or until onion is tender. Break beef apart with spoon and add Worcestershire sauce and seasonings. Cook until meat is brown. Stir spinach into meat. Push mixture to one side of pan and beat eggs with the milk. Pour into other side of pan. Cook without stirring 1 to 2 minutes or until set on bottom. Lift eggs to allow uncooked potion to flow underneath. Repeat until softly set. Stir into meat mixture and heat through. Stir in cheese


Makes 3 servings
Per serving: 384 calories;16 carbs;33 protein
21 fat;10 saturated fat;4 fiber;356 cholestrol
1176 sodium



Margarita Chicken


1/2 cup frozen nonalcoholic margarita mix - thawed
3 tbsp lime juice - freshly squeezed
1 clove garlic - crushed (or more)
3 pounds broiler or fryer chicken - cut up (3 to 3 1/2)
OR 1 1/2 pounds skinless boneless chicken breast halves
Coarse salt


Mix margarita mix, lime juice and garlic in a large resealable freezer plastic bag. Add chicken to bag. Seal and turn a few times to coat chicken. Refrigerate, turning bag occasionally. Marinate at least 1 hr, but no longer than 24 hrs. Remove chicken from bag & reserve marinade. On your grill place chicken, skin side up on grill, Brush with marinade and sprinkle with some salt. Cover grill with lid & grill 5 to 6" from medium heat for 15 minutes. Turn chicken, brush with remaining marinade and sprinkle with more salt. Cover & grill 20 to 40 minutes longer until chicken tests done.
Serves 6.
Per Serving (1 boneless, skinless chicken breast): 128 Calories; 1g Fat (10.5% calories from fat); 26g Protein; 1g Carbohydrate; trace Dietary Fiber; 66mg Cholesterol; 74mg Sodium. Exchanges: 3 1/2 Lean Meat; 0 Vegetable; 0 Fruit.
WW Points: 3 pt.


Frozen Peanut Butter Cups


8 oz. ff cool whip
1/2 cup peanut butter (i used extra crunchy)
2 tablespoons chocolate syrup

Line muffin pans with liners. with spoon, mix cool whip and peanut butter until well combined. Spoon even portions into muffin liners.
Top each with a swirl of chocolate syrup. Freeze 6-8 hours until frozen.
Once solid, remove the pan and place into freezer bag or container.
servings--12

WWpoints per serving--2 pts
You can also use mini size foil cups and make 24 at 1 pt each. They don't re-freeze real hard and the chocolate never freezes. These kind of melt in your mouth.




Chocolate Zucchini Bread

2 1/2 cups all-purpose flour -- unbleached
1/2 cup unsweetened cocoa
1 teaspoon baking soda
1 teaspoon ground cinnamon
1/4 teaspoon baking powder
2 cups sugar
3/4 cup egg substitute -- fat free
1/3 cup canola oil
2 tablespoons water
1 tablespoon vanilla
2 1/2 cups shredded zucchini

Coat two 4x8 inch loaf pans with nonstick spray.
In a medium bowl, use an electric mixer set at medium speed to beat the sugar, egg substitute, oil, water and vanilla until well blended. Stir in zucchini.
Add dry ingredients and stir until they are moistened. Divide the batter between the pans.
Bake until a toothpick near the center of each loaf comes out clean, 50 to 60 minutes. Bake at 350 degrees F.
Cool in pans on wire rack for 10 minutes. Remove the loaves from pans and allow to cool completely on wire rack.
Makes two loaves of 12 slices each. Freezes well.

Serving Size (1 slice) According to the cookbook: Per Serving: 147 Calories, 3.2g Fat, 0.5g Fiber Weight Watcher Points: 3
Per serving: 161 Calories (kcal); 4g Total Fat; (23% calories from fat); 3g Protein; 28g Carbohydrate; trace Cholesterol; 74mg SodiumFood Exchanges: 1/2 Grain(Starch); 0 Lean Meat; 0 Vegetable; 0 Fruit; 1/2 Fat; 1 Other Carbohydrates



Mexican Casserole
1 pound ground round
1/2 cup chopped onion (about 1/2 med. onion)
2 cloves garlic, minced
3 cups cooked rice (cooked without salt or fat)
1/4 cup sliced ripe olives
2 TBS. chopped fresh cilantro
1 (28 oz) can tomatoes, undrained and chopped
1 (4 1/2 oz) can chopped green chiles, undrained
1 (1 1/4 oz) package 40%-less-sodium taco seasoning mix
Cooking spray
3/4 cup (3 oz) reduced-fat Monterey Jack cheese



Cook first 3 ingredients. in a large skillet over medium-high heat until beef is browned, stirring until it crumbles; drain and return to skillet. Stir in rice and next 5 ingredients Bring to a boil; reduce heat, and simmer, uncovered, 10 minutes
Spoon mixture into a 2 quart baking dish coated with cooking spray. Cover and chill 8 hours or overnight.
Bake casserole, uncovered, at 350° F. for 30 minutes or until thoroughly heated. Sprinkle with cheese, and bake 5 additional minutes or until cheese melts.Yields: 6 servings
WW Points: 8 pt.
WW Quick, Light and Healthy Cookbook