What triggers a person to want, I mean really want to lose weight? When Will and I decided to take this journey of a lifestyle change seriously you couldn't get me off my soap box about weight watchers. I truly believed in what were set out to accomplish. I was ready, beyond ready!! I believe you have to be mentally ready first....no one can do it for you!! 

With that said...what can get you mentally ready? A trip to the doctor and a diagnosis of type 2 diabetes or heart disease. Parents who cannot participate in family life. A desire to be able to play with your kids. Or negative experiences, such as trying to squeeze into an airline or movie theater seat, buying extra large-sized clothing, or no longer being able to wear your wedding ring. The psychological impact of feeling inferior because of size or any of the stigmas associated with overweight people can be powerful motivators to get down to a healthier weight. Find what motivates you!!! 

When weakness sets in (and it will) remember what those motivators are and get your head back in the game. Every week when you weigh in anything, and I do mean anything with a minus in front is a great week. I remember the first holiday season I was on weight watchers I lost .2 every week from Thanksgiving to the 10th of January. It all added up!! One pound at a time YOU CAN DO IT!!

Coming from a long line of high blood pressure on both sides of my family....sodium is something I watch on processed foods with great attention.  Today we are getting more and more options and I for one am happy to see that....  For example canned vegetables come no salt added.  Another option is with beans buy them dried in the bag - more work yes but, far less sodium!!

Many people eat far more sodium than they need — with processed foods contributing as much as 75 percent of the sodium in the typical American diet. Try to stick to less than 2300 mg per day  — or 1,500 mg if you're age 51 or older.

To reduce the salt in your diet, try these tips:

Eat more fresh foods, such as fresh fruits, vegetables, lean meats, poultry, fish and unprocessed grains. (Only a small amount of sodium is found naturally in these foods.)
Replace traditional high-sodium foods with low-sodium products or products without added salt.
When eating out, request that salt not be added to your food. Ask for sauces and salad dressings on the side so that you can control the amount you use.
Use herbs and spices — rather than salt — to flavor your food.

When figuring your points you need to understand the food label...the in's and out's can be quite confusing!  Be careful to always check the serving size, that is the most important!!  Will and I still made that mistake one month ago!!  Don't let the got you, get you...We were at Costco and bought 100% fruit snacks for the pantry (a quick grab and go snack) That little bag had 2 1/2 servings...WHAT!!  The little healthy bag became 6 points, needless to say they are still in the pantry.

Once you learn to decode the 8 parts of a food label, you’re well on your way to making healthy food choices. Don't let the marketing on the package lead you astray. The words lite, light, lean, high fiber or even whole grain, that doesn't make it healthy READ THE LABEL.  Even Progressive Soup states the Weight Watchers points on the outside of the can, read the small print it is PER SERVING.

As mentioned in the Ground Beef vs. Ground Turkey blog, I feel one of the biggest got you is ground turkey. Some grind the skin in the ground turkey therefor, the fat content goes as high as 22g of fat. One last mention, even if weight watchers doesn't factor in sodium.  It certainly makes a difference in holding water and making your heart work harder.

Brushing up on the nutritional values of the foods you eat is a great way to help get your diet on the right track

For years, pasta has gotten a bad rap as being a food that makes you fat. But is this really true? Italian people eat tons of pasta every year - and how many overweight Italians have you seen? The answer is probably not very many. So what is the truth behind this concept? Does pasta really make you fat? Is it the pasta or the sauce? Pasta is almost entirely from carbohydrates. Like protein, carbohydrates contain four calories per gram. To put that in perspective, fat contains nine calories per gram, and alcohol seven calories per gram. Foods that contain carbohydrates are actually some of the "lower calorie" items available. In addition, pasta is typically prepared in a very healthy way - it's boiled in water. Even the addition of salt is typically so minor that it really can't make a huge impact on the "healthiness" of the pasta. Unless your watching your sodium to (I do with my high blood pressure). Let's face it... it's the pasta sauce that most likely makes you fat. Let's consider one popular type of pasta sauce: Alfredo sauce. Alfredo sauce is practically a heart attack in a bite. (unless you make the Alfredo I posted on my recipes) It's made with milk, cream and cheese, all of which contain large amounts of saturated fat. Alfredo sauce typically contains a large amount of sodium, which is also extremely detrimental to your health. Sodium can lead to damage of the arteries, damaging the heart and leading to chronic disease states, and it also makes you retain water, leaving you feeling fat and bloated. Aside from these health risks, milk, cream and cheese are loaded with fat and calories. Think about it - one ounce of cheese contains 100 calories, and in a serving of Alfredo sauce you are probably getting at least four ounces of cheese. That's 400 calories in just the sauce alone! While marinara sauce, which is typically composed of tomatoes, garlic, basil and other seasonings is a bit healthier, it still contains tons of added salt. The Verdict So, is this fact or fiction? Does pasta make you fat? That question is tricky to answer. Pasta in and of itself is really not that much of a devil in weight gain. Rather, it is the huge portions of pasta that we are served, along with the amount of (and ingredients in) the sauce that typically leads to the weight gain associated with eating pasta. If you are a pasta junkie but are trying to lose weight, don't fret. Consider preparing pasta at home, where you can control both the portion size, brand, and the amount and type of sauce that are served. Remember, moderation in everything will be effective in your weight loss goals!

In our quest for healthy eating and changing our lifestyle...the topic we just can't ignore is organic!  To eat healthy truly isn't cheap as we all know...so what should we feed our family?  Organic stamped on products are even more expensive!  Here are some do's and don'ts -  fewer pesticides and more nutrients is the goal. But, some eat organic for environmental reasons so let put that to bed.  ScienceDaily (June 23, 2010) — Consumers shouldn't assume that, because a product is organic, it's also environmentally friendly. Here's the link if you would like to read the entire article http://www.sciencedaily.com/releases/2010/06/100622175510.htm

Now let us address the fewer pesticides and more nutrients issue.  After researching this topic at great length...there is many opinions on the issue.  The one common thread I found was the "dirty dozen" and the "clean 15".

The list of the dirty dozen you should eat organic contain: Apples, Celery, Strawberries, Peaches, Spinach, Nectarines, Grapes, Sweet Bell Peppers, Potatoes, Blueberries, Lettuce, Kale/Collard Greens.

The Clean 15 consists of: Onions, Corn, Pineapple, Avocado, Asparagus, Sweet Peas, Mango, Eggplant, Cantaloupe, Kiwi, Cabbage, Watermelon, Sweet Potatoes, Grapefruit, and Mushrooms.

So the bottom line, there is NO scientific proof to support organic or not!!

What to make for dinner? The never ending saga...Here's what I have found works for me, hope it helps. I have my favorite recipes printed and put in a sheet protector. Place those in a 3 ring binder with Index tabs labeled :
Entrees 
Side Dishes 
Desserts 
Soups, Sandwiches and Burgers 
Appetizers 
Breakfast 

You organize your papers at work, bills and taxes, why not your kitchen? Start slow and simple, you don't have to do this task all at once. Print the seven entrees your making this week and build from there.... Get your binder on planning day, take the seven recipes out of the binder and make your shopping list. Many items should be on hand (see the stocking pantry blog) Put the seven day menu on the refrigerator. The added bonus: when cooking you can wipe clean your recipe before returning it to the binder. Planning head allows you to switch days around based on time or mood. 

A menu plan improves nutrition. Without the daily dash to the supermarket, there's time to prepare side dishes and salads to complement the main dish, increasing the family's consumption of fruits and vegetables.

Eating breakfast reduces your hunger later in the day, making it easier to avoid overeating. When you skip breakfast, you may feel ravenous later and be tempted to reach for a quick fix, such as candy from the vending machine. In addition, prolonged fasting.. which occurs when you skip breakfast can increase your body's insulin response, which in turn increases fat storage and weight gain. In fact, skipping breakfast actually increases your risk of obesity. 

Eating breakfast gets you on track to make healthy choices all day. People who eat breakfast regularly tend to eat a healthier diet — one that is more nutritious and lower in fat. When you skip breakfast, you're more likely to skip fruits and vegetables the rest of the day too. 

Eating breakfast gives you energy, increasing your physical activity during the day. A healthy breakfast refuels your body and replenishes the glycogen stores that supply blood sugar. Skipping breakfast is associated with decreased physical activity. 

Unfortunately, more Americans are skipping breakfast. Whether you're trying to save time or cut calories — you may want to reconsider, especially controlling your weight. Bottom Line: It really is the most important meal of the day! Start yours out right

Even on a tight budget you can stock your cupboards and refrigerator with fresh, nutrient-dense foods. There are a few simple tricks that will help you make nutritional, affordable selections. Buy ingredients, not prepackaged foods! Many recipes I post are five ingredients or less. (I do post longer recipes too). Brown rice and whole wheat pastas bought in bulk will not only save you money, but are heart healthy and will keep you feeling full longer. You can also check out Monday's blog about stocking your pantry. 

 I check out the sale papers and stock up! As you journey down the path of your lifestyle change you will get more comfortable with staples your pantry can't live without! When buying produce, buy what you eat, and eat what you buy. Splurging on fruits and vegetables that you don't like and won't eat will not make you healthy or save you money. Purchase fresh fruits and veggies in amounts that you know you can consume within several days. If you do have leftover veggies that won't sub stain a few more days, make vegetable soup and freeze it! When life gets in the way reach for that frozen soup and add lean protein or beans for a satisfying dinner in 15 minutes.

One of the secrets to eating healthy is to have food in your pantry you can whip up in no time. That means no last minute trips to the grocery store. I always have chicken stock (low sodium and fat free) when you have veggies that are on their last leg, brown some onions, carrots and celery and throw any vegetables in the pot with some chicken stock. That big pot of vegetable soup needs a little oregano for the perfect taste. 

So many recipes I make and post have black beans, these little gems contain a lot of protein contents and fiber, each cup has about 15 grams of both protein and fiber. I also keep on hand white beans for soups. Corn and green beans for a side dish? How about adding Canadian Bacon in those green beans for additional flavor. Tomatoes can't live without them, diced tomatoes, rotel for spicy dishes, Italian tomatoes are great as a substitute in almost any dish, and the all important tomato sauce. 

Don't forget those little cans like green chili's, mushrooms, black olives and jalapeno. Not just for recipes, these little cans can make an omelet or egg scramble a great start to the day. 

I would say the most important items I always use are: white onions, red onions and fresh garlic. And don’t forget your spice rack. Every family and every cuisine has its own favorite spices. Decide what your go-to spices are, and make sure you have some stocked in your pantry. Mine are oregano, basil, parsley, garlic powder, garlic salt, cumin you get the idea...I probably have them all! Cooking healthy doesn't mean losing flavor.

Regular cheese or 2% cheese..That is the question?  The only difference between the two are calories and fat, one is made with whole milk and the other is made with 2% milk.  You still get the great taste of cheese with half the fat and 1/3 to 1/2 less calories.

Cheese isn't a bad food as it contains calcium for strong bones, yet is high in dairy fat.

Let's not forget laughing cow 35 calories...6 flavors or light mini babybel 50 calories. Simply put,  the perfect way to enjoy a great tasting snack. .  Each Light cheese wedge is made with the perfect blend of rich, creamy-delicious cheese and a touch of cream. The perfect spread for your snack foods—baguettes, apples, crackers, bagels, etc. but very versatile in recipes such as mac n cheese made healthy (see that under the recipes).

Then we have 2% Singles, sharp cheddar, american, pepperjack and swiss.  Great on sandwiches or how about a 2 point, 3 pointsplus grilled cheese.

Last but not least... the all favorite light string cheese or the new smoked string cheese!! Try using this as a substitute for mozzarella on any recipe.