Chill OuT! 

Chill Out This Holiday Season!

It's NEVER too cold for ice cream. Especially if the ice cream comes in AWESOME exclusive limited edition holiday flavors! There's Peppermint (with real pieces of chunky peppermint candy), Eggnog (swirled with nutmeg!), and Pumpkin (tastes like pumpkin pie!). Even better is the fact that this Slow Churned® Light Ice Cream has half the fat and 30% fewer calories than regular ice cream, but tastes just as good. It's even been known to trick husbands, boyfriends and kids into believing it's regular full-fat ice cream. So add these must-haves to your holiday shopping list and have the coolest, most delicious December ever...

BELOW read 10 things you should add to your diet TODAY!

Greens

Greens like kale, spinach, and broccoli rabe are nutritional power houses. Most are loaded with vitamin C, carotenoids, calcium, folate, potassium, and fiber. Now it's easy to squeeze healthy greens into your busy schedule.

Watermellon

Excellent source of vitamin C and carotenoids and it tastes great! Perfect for a snack, dessert, or picnics.

Butternut Squash

A growing number of food stores sell peeled, seeded, cut, and ready to go into the oven, into a stir-fry, or into a soup or risotto, that is bags of diced butternut squash. Every half cup has 5 grams of fiber and payloads of vitamins A and C.

Brown Rice

Enriched white rice is nutritionally bankrupt. You lose the fiber, magnesium, vitamins E and B-6, copper, zinc, and who knows what phytochemicals that are in the whole grain. Try quick-cooking brown rice instead.

Crispbreads

Whole-grain rye crackers, like Wasa, Ry Krisp, and Ryvita usually called crispbreads are loaded with fiber and often fat-free.

Wild Salmon

The omega-3 fats in fatty fresh fish like wild salmon can help reduce the risk of sudden-death heart attacks. And salmon that is caught wild has less dioxin than fresh-farmed salmon.

Blueberries

They're rich in fiber, vitamin C, and antioxidents.

Fat Free (skim) Milk

Excellent source of calcium, vitamins, and protein with little or no arteryclogging fat and cholesterol.

Grape Tomatoes

They're sweeter and firmer than other tomatoes, and their bite-size shape makes them perfect for snacking, dipping, or salads. They're also packed with vitamin C and vitamin A, and you also get some fiber, some phytochemicals, and (finally) some flavor.

Sweet Potatoes

A nutritional All-Star and one of the best vegetables you can eat. They're loaded with carotenoids, vitamin C, potassium, and fiber. Mix in unsweetened applesauce or crushed pineapple for extra moisture and sweetness.

Soy Nog 

NOG WILD

Does it just not feel like the holidays if you don't have your egg nog? Good news! You no longer have to take in a ton of calories and fat to fulfill your need for nog. Silk (our soy milk-makin' pal) has an awesome 90-calorie-per-half-cup version of this holiday classic. Granted, this soy nog isn't as thick as the real thing (fold in some fat free cool whip), but it still has a nice, rich feel to it. It also has the great, distinctive flavor of regular egg nog. With this super-swap, there's no need to ever drink fat-filled, calorie-packed egg nog again. Just make the switch to lactose-free, lowfat Silk Soy Nog and nog it up. Weeeeeeee!
Serving Size: 1/2 cup
Calories: 90
Fat: 2g Sodium: 75mg
Carbs: 15g
Fiber: 0
Sugars: 12g
Protein: 3g

Sweet Potatoes

Did you know that unlike other starchy vegetables, sweet potatoes are classified as an "anti-diabetic" food? Recent studies have shown that sweet potatoes help stabilize blood sugar levels and lower insulin resistance, a problem caused by cells not responding to the presence of insulin, which then prevents the transport of sugars from the blood to the cells. Some of sweet potatoes' "anti-diabetic" properties are believed to come from their high concentration of carotenoids such as beta carotene (the redder varieties also contain lycopene), which, along with vitamin A and vitamin C, acts as powerful antioxidant to help combat free radical activity that damages cells and cell membranes. Sweet potatoes also function as an anti-inflammatory, helping to reduce the inflammation involved in conditions such as asthma, osteoarthritis and rheumatoid arthritis.

120!

Wild, Wild Weight-Loss Rewards

When Jodi Brown reached her weight goal she wanted a permanent reminder of what she had accomplished. So she went out and did something wild: She got a tattoo on her tummy! "I worked hard to reach that weight goal — I felt like I looked great for a mother of two children," says Jodi, of Bayside, New York. "My tattoo is a moon with a star, and when I show [it to] people, I am showing them I am trim and proud."

The Rewards of Recognition "It's important to recognize milestones along the way," says Palma Posillico, general manager of training and development for Weight Watchers International. "Not just weight-loss milestones but behavioral ones, too." Weight loss is hard, and sometimes it's difficult to recognize the progress you've made because you're busy focusing on the process. "Celebrations of your accomplishments raise your awareness of what you've done," says Posillico. So reward yourself for your victories. No matter how small they seem, if they feel like a big deal to you they are a big deal. For Jodi, it was meeting her weight goal. And for Posillico, it was no longer needing potato chips. "I realized that potato chips were no longer a choice for me, I just didn't want them," says Posillico. "I stepped back and realized that was a little victory. That day, I went out and bought a pair of shoes to celebrate!"

Go Wild! Shoes, tattoos and anything in between. Your reward is up to you. Patty, a lifetime member and leader from Manhasset, New York, chose jewelry as her prize. "For every 10 pounds I lost I would go down to my local jeweler and have a piece made for myself. After five trips I had some awesome rings, necklaces and bracelets!" Those rewards, says Patty, really helped. "I decided I really had to validate the little measures of success, and I had to find something I loved besides food. Well, that's when jewelry came into play. I figured every time I wore my rings, necklace or bracelet it would remind me of my successes." Your wild reward doesn't have to be a "thing." It can also be doing something you've always wanted to do. For Geri, a licensed professional counselor who helps teenagers work with behavioral and psychological components to improve their lives, her wild reward for meeting her weight goal was getting up in front of people and talking about something she believes in. "I'd never have gotten up in front of a group of people when I was heavier," she says, but after she lost weight Geri did the unimaginable: She became a leader, and now she confidently gets up in front of people all the time. That confidence feels like a great reward. "Being a Leader has helped bring out courage and talents I never knew I had," she says. Now that's wild.

Milestones: The Key to Weight-Loss Success

If you ask successful people how they achieve so much, many will tell you that the secret is to break your goals down into smaller, less intimidating steps. When you're going after a degree, for example, you work toward the next term paper, not toward the graduation ceremony. Sure, you dream of the day you'll wear that cap and gown, but your immediate attention is on what's next.

It's smart to look at weight loss in the same way. The temptation to obsess over your ultimate weight goal is strong, especially when you're excited about the prospect of being slim and healthy. But that can make the slow and steady pace it takes to get there feel frustrating. Better to break your goals down into chunks — then you can congratulate yourself as you meet each milestone. And there's no better inspiration than success.

Celebrate Small Achievements It's important to break overarching goals into smaller ones, because the big ones are going to seem overwhelming if you don't meet them right away. Setting milestones and recognizing when you meet them lets you reward yourself for small changes. It helps you pat yourself on the back. After all, why put off rewarding yourself until months down the road? Celebrating milestones allows you to experience success. It's encouraging and is positive reinforcement. It means “I can do this, I am doing this." And that feels much better than "I haven't done it yet."

One effective way to make your ultimate goal less overwhelming is to visualize and write down your first step, then your second, and so on, to plot your path ahead of time. Then every step can be a milestone!

Three Major Milestones Your journey is about you, and the milestones you set should reflect your challenges and successes. Members of the Weight Watchers community share a few common goal posts, though. Here's what they say about them, plus some tips and warnings for each.

Milestone: 10% of original weight lost. "Hitting my first 10 percent was such a great feeling," says Ann. "Everything about that goal felt good; I was down at least one clothing size, people were noticing, etc." Reasons to pat yourself on the back: Studies show that losing 10 percent of your original weight has incredible health benefits — lower cholesterol and blood pressure, decreased risk for type-2 diabetes, and more. Plus, losing 10 percent shows that you're capable of doing this. "If you can do 10 percent," says Raha, "you can do another 10 percent." Things to watch out for: "The closer I get to goal, the harder it has become," says Ann. "I'm still a good 11 pounds away from my ultimate weight goal, but the weight is coming off much slower!"

Milestone: Halfway there. "I'm at the halfway mark and I'm getting compliments left, right and center … but I'm starting to struggle," says one community user. "Now I have to remember what my big goal is and head to that." Reasons to pat yourself on the back: Look at what you've done so far! "Every time you reach a milestone you're that much closer to your goal," says Raha. Things to watch out for: "About halfway through my weight loss, I had to restructure the foods I was eating in order to continue losing," says another Community user. "But I'm happy to say things are on the right track now!"

Milestone: 10 pounds to go. "When I made it to 10 pounds away from my weight goal, I just really wanted to get there," says Tiffany. "I played with the idea of staying 10 pounds above it, saying 'You've gone down 4 sizes and that's great.' But I didn't — I kept [tracking my food intake] and waiting." Reasons to pat yourself on the back: "When you get this close to your final weight goal, you can really see clearly how you've progressed," says Raha. You've come a long way! Things to watch out for: "It was taking me a lot longer to lose the last 10. I realized my physical activity wasn't really there, though, so now I've incorporated walking into my evening after work," Tiffany adds.

What to eat when you go out...

Chew & Tell Review: Chili's
Chew & Tell: Applebee's
Chew & Tell Review: Panera Bread!
Chew & Tell Review: Starbucks!
Chew & Tell Reviews: Panda Express, Great Steak & the Mall!
Fast Food Chew & Tell: Wendy's!
Fast Food Chew & Tell: McDonald's!
Fast Food Chew & Tell: Subway!
Fast Food Chew & Tell: Taco Bell!
Fast Food Chew & Tell: Burger King!
Fast Food Chew & Tell: KFC!

The average American eats 4.2 meals away from home per week.
Order carefully!

4 Diet Myths Debunked

MYTH: The healthiest diet is fat-free.
FACT: You need some fat for your body to function properly. Fat helps transport vitamins A, D, E and K to tissues throughout your body. And some dietary fats help regulate your hormones and keep your nervous system humming. It also contributes to satiety so you don't walk around perpetually hungry. The general recommendation is to keep your fat intake between 20 to 30 percent of your total daily calories. So don't be fat phobic. There's no need to shun all foods that contain fat.

MYTH: Sugar is fattening.
FACT: There's little scientific evidence that a high-sugar diet leads to obesity. Not that you'd want to (since sugar doesn't provide any of the vitamins and minerals needed for good health), but you could consume 2,000 calories worth of sugar a day and not gain weight — if your body requires 2,000 calories a day to maintain your current weight. Sugar is pure carbohydrate. Your body processes it the same way it does any carb, including bread and fruit. Of course, many sugary favorites, such as doughnuts, are not the best choice not just because of all the sugar, but also the fat. Fresh fruit is your best bet if you have a sweet tooth.

MYTH: Food cravings are best ignored.
FACT: Ignoring a food craving can lead to backlash. If you feel deprived, you might give up and overindulge in the craved food. A better idea: Go for the lowest-fat, lowest-calorie item in the category you're craving, say chocolate frozen yogurt for a chocolate fix. Or, have a small amount of the real thing, such as a square of high-quality chocolate. If neither curbs your craving, look at the bigger picture. Cross adds that a craving that persists could mean your diet is too limited, or that you could be craving emotionally, perhaps due to anxiety, anger or stress.

MYTH: Eating at night leads to weight gain.
FACT: It doesn't matter what time you eat; your body burns calories 24 hours a day. Although your metabolism does slow down at night, it doesn't slow down enough to make a difference. So go ahead and eat dinner at 8 p.m., or have a midnight snack without feeling guilty. Overall, it's the number of calories you take in over the course of a week — not the time of day you eat — that contributes to weight gain or loss.

Busting Fitness Myths

"Flat abs now!" "Miracle abdominal crunches!" Daily, we are bombarded with get-fit-quick messages on television, in magazines, and even via friends. With this inundation of information, how do you sift through the fiction for the fact? Below, are some of the most common fitness myths. Read on and set the record straight — so you won't fall prey to these common fitness fallacies.

More is better. Often when you're kick-starting a new fitness routine, the tendency is to go into overdrive. People start working out eight days a week, 370 days a year, thinking it will get them quicker results. They usually burn themselves out and eventually fall off the exercise wagon. The key to fitness success is consistency and moderation. Establishing a regular routine should be your top priority.

Doing sit-ups will give you a flat stomach. People are always looking to target specific areas of their bodies with exercises, believing that zillions of sit-ups will lead to a picture-perfect, washboard stomach. There is no such thing as spot reduction. Sit-ups and crunches can strengthen your abs, but they can't get rid of fat. Only regular exercise training — aerobic and strength — and a sensible diet can eliminate excess body fat.

Women who lift weights bulk up. It takes numerous hours — and years — of heavy weight lifting for professional bodybuilders to bulk up like the Incredible Hulk (often with the help of steroids). Also, most women are not genetically predisposed to develop large muscles because they don't have the stores of testosterone needed for this kind of muscle development. In fact, many women lift weights that are far too light. If you can lift a weight for 45 repetitions without stopping then it's too light. After ten or fifteen repetitions, you should feel the weight becoming heavier. The goal of lifting weights is to tone and strengthen.

I must join — and live at — the gym to establish a regular fitness routine. Some people are intimidated by all of those mirrors and high-tech machines. Find a workout buddy and walk around the neighborhood. Or try another favorite activity, such as tennis or biking. All you need to do is commit to moving — and it can be cumulative, like walking to a co-worker rather than sending an email or taking the stairs instead of the elevator. Exercise is like loose change in your pocket — it can add up.

The best time to work out is early in the morning. There is no rhyme or reason to the best time to work out. People should work out when they're comfortable: This could mean 4:00 in the morning for some people and 10:30 in the evening for others. One thing to keep in mind is that blood pressure is more elevated in early morning for most people. So, if you exercise in the early morning, particularly with resistance training exercises, your blood pressure response is probably going to be higher. If you have normal blood pressure, this should not pose a problem. However, if your resting blood pressure tends to be elevated, discuss early morning exercise with your physician. And for most people, the best thing to do is to try different times of day and see what works for you.

track it with Google 

More Fun with Google!

Sure you've spent countless hours (or days?) "Googling" everyone and everything under the sun, but there's a whole new way to go Google crazy! Google Maps can now be used to track mileage and calories on your exercise route! Just choose a location, and start recording a "walk," double clicking on points along the way to determine how far you've gone. Enter your weight to get an accurate calorie count. This virtual pedometer is a hip, fun new way to track and monitor exercise.

weighing in...

Last night was the first Thursday of the month, right? So, what do we do??? We weigh in at Weight Watchers!

I lost a whopping 4.2 lbs. That really is spread over a 2-month time period though. If you remember, last month I was just coming off my 3-Day walk and had a tremendous about of swelling in my legs and feet (so much so that I couldn't even wear regular shoes!) and I was up .4 lb. So really, the 4.2 lbs. loss is like 2.1 for the month of September and 2.1 for the month of October. So don't be alarmed, I'm NOT getting too thin.

I'm happy just where I am and I've lost a total of 45.8 lbs. Although, I must admit, I am wishing I could lose 4.2 more lbs. just so I could get that 50 lb. star ;~) but I'd better not do that.

Everybody around me is freaking out because they think I've lost too much. Which, of course, I haven't. I'm well within the "normal" range for my age and height. It's just that we have grown so accustomed to seeing fat people that our perception of what is "normal" has changed. When you see someone that is "normal" now, you think they look too thin, when in fact, they are normal.

let them eat soup... 

soup

The new restaurant-quality soups from Campbell's are definitely more upscale than Campbell's canned soups. They come in wonderful, gourmet flavors and they taste fuller and fresher than canned soups. I LOVE them, and the fact that you can eat the entire 2-serving container and still keep calorie counts down, 4 point, is an added bonus. I’m having this one today for lunch:

Blended Red Pepper Black Bean (1 cup - 110 cal, 1.5g fat, 820mg sodium, 21g carbs, 4g fiber, 9g sugar, 3g protein = 2 WW pts.) What it is: A thick soup made with red peppers, black beans, and tomatoes, seasoned with coriander, cumin and black pepper. What I think of it: Yum! This soup is like a delicious Mexican fiesta in a bowl. It's thick, hearty and filling. You can really taste the black beans in this soup...and I LOOOOVE black beans.

Other flavors include:
Italian Tomato w/ Basil & Garlic
Golden Butternut Squash
Roasted Red Pepper and Tomato
Creamy Portobello Mushroom

This soup deserves an ABC bread bowl! And actually, I didn't eat the whole thing. I only ate 1 serving and 1 serving (1 cup) was PLENTY! I ate it with a 3 point grilled cheese sandwich made with 1 slice of regular American cheese (2 points), 2 slices of Nature's Own double fiberbready (1 point), and spray Pam.