Arctic Chocolate Delight

Scoopy Arctic Chocolate Delight --> PER SERVING (1/2 recipe, 1 bowl): 162 calories, 2.5g fat, 115mg sodium, 33g carbs, 0.5g fiber, 16.5g sugars, 0.5g protein -- PointsPlus™ value 4* Grab a spoon, leave your mittens, and get ready for a chilly excursion to the bottom of your dessert bowl.... YEE-HAAAA!
	Ingredients: 2 cups Cool Whip Free, thawed One 25-calorie packet hot cocoa mix (like Swiss Miss Diet or Nestlé Fat Free) 1 standard-sized peppermint candy cane, lightly crushed, divided Directions: In a medium bowl, combine Cool Whip with cocoa mix. Mix thoroughly, until uniform in color. Gently stir in half of the crushed candy cane. Divide mixture between 2 small bowls. Evenly top each bowl with remaining crushed candy cane. Freeze for 1 to 2 hours. Enjoy! MAKES 2 SERVINGS HG FYI: The fat in this recipe comes from the trace amounts in each serving of the Cool Whip.

HG's Candyland Peppermint Pie

Mint Condition! 

Combining the seasonal goodness of peppermint with the year-round goodness of chocolate, this pie is AMAZING. Warning: If you alert your holiday guests that this creamy treat is low in fat and calories, they might fall over and knock down some of your decorations.
Ingredients:
Crust
4 sheets (16 crackers) chocolate graham crackers
2 tbsp. light whipped butter or light buttery spread (like Brummel & Brown) 

Filling
1/2 cup fat-free sweetened condensed milk
1/4 cup fat-free milk
1 small (4-serving) box Jell-O Sugar Free Fat Free Vanilla Instant pudding mix
3 cups Cool Whip Free, thawed
3 tbsp. mini semi-sweet chocolate chips
2 standard-sized peppermint candy canes, lightly crushed, divided
Optional topping: Fat Free Reddi-wip

Directions:
Preheat oven to 400 degrees.

To make the crust, crush graham crackers in a food processor or blender (or place in large sealable bag and crush with a meat mallet). Transfer crumbs to a bowl and set aside.

Place butter in a small microwave-safe bowl and microwave until melted, about 15 seconds. Add to the bowl of graham cracker crumbs and mix until uniform.

Spray a pie pan with nonstick spray. Evenly distribute crust mixture along the bottom of the pie pan, using your hands or a flat utensil to firmly press and form the crust. Press it into the edges and up along the sides of the pan.

Bake crust in the oven until firm, 8 - 10 minutes. Set aside to cool.

To make the filling, combine condensed milk, milk, and pudding mix in a large bowl. Mix well. Fold in Cool Whip until smooth. Gently stir in chocolate chips and about 3/4 of the candy cane pieces.

Once crust has cooled completely, evenly pour filling into the pan.

Refrigerate until firm and chilled, at least 2 hours. (Overnight is best.)

Sprinkle pie with remaining candy cane pieces. If you like, top with Reddi-wip just before serving. Dig in!

MAKES 8 SERVINGS

Serving Size: 1 slice (1/8th of pie)
Calories: 202
Fat: 4.5g
Sodium: 250mg
Carbs: 37g
Fiber: 0.25g
Sugars: 24g
Protein: 2.5g

PointsPlus™ value 5*

Burning Calories at the Gym

"Calories burned" readings on gym equipment are only estimates, but they provide a pretty good measure, depending on how honest you are with your information.

By Krisha McCoy, MS

You finish your workout on the treadmill and the machine reads 300 calories. But how do you know if that number is truly accurate? Experts say there's a good chance it's not.
Burning Calories at the Gym: Crunching the Numbers
At the end of your workout, most cardio machines provide you with the number of calories you burned. Keep in mind though that this reading is an estimate — and often an overestimate — and should not be taken as gospel. "If you see that you expended 300 calories for a workout, there is probably about a 10 percent margin of error," says Pete McCall, MS, an exercise physiologist with the American Council on Exercise. "The number you see on the treadmill, stationary bike, elliptical machine, stair climber, etc., is just an estimate, but it is a relatively accurate estimate. It is based on what is called metabolic equivalents, or METs, which refers to how much oxygen your body uses."
McCall says that one MET is equal to 3.5 milliliters of oxygen per kilogram of your body weight per minute. This is the amount of oxygen your body requires at rest. When you work harder (e.g., when you exercise), your body burns more METs. "Your body has to expend energy to use oxygen. If you're running, your body needs more oxygen and your body spends more energy," McCall says.
The cardio equipment at the gym uses information on the number of METs it takes to perform a given exercise, as well as your weight if you enter it, to give you an estimate of how many calories you burned. "It is more accurate if you enter your weight and your age than if you don't," McCall notes.
If you are trying to lose weight, you may be particularly interested in finding out the exact number of calories you burned during your workout.

"If people are really concerned about monitoring weight loss, the gym equipment is a good estimate, but the best estimates are going to come from heart rate monitors," says McCall.
Newer heart rate monitors allow you to program in your resting heart rate and your age, and they use this information to give you a more precise estimate of the calories you expend.
Burning Calories at the Gym: Maximizing Your Burn
When deciding which piece of gym equipment will give you the best burn, don't count on the calories-burned estimates from the machine. In order to burn more calories, you simply have to work harder. So the best way to determine which piece of equipment will help you burn the most calories is by gauging how hard you are able to work on it — if you're not able to sustain a workout on the elliptical machine, for instance, use the treadmill instead.
While you can use the calorie counters on gym equipment as rough guidelines, the most important way to maximize the number of calories you are burning is to find a piece of equipment you enjoy using and to use it often.

10 Happiness Helpers You'll Want to Try

It is the most wonderful time of the year!  We hear that a lot right now....but what we don't hear is that November-February is the time when DEPRESSION is the highest.   I found this article from Everyday Health that might help if you are feeling depressed or if the hustle & bustle of the HOLIDAYS has got you a little blue.

~Jenn~

 Use these strategies to manage the symptoms of depression, promote positive thinking, alleviate stress, and boost your self-esteem.

1-Fighting Depression.  When you have depression, you can find ways to take control of your life and manage your treatment even beyond medications. Making some lifestyle changes can boost your mood and help alleviate many of your symptoms, including low self-esteem. "Minimizing stress as much as possible is a good idea when you're depressed, especially unnecessary or avoidable stressors that people can be pulled into when they're depressed," says Erik Nelson, MD, a psychiatrist and assistant professor of clinical psychiatry at the University of Cincinnati College of Medicine in Ohio. 

2-Talk to a therapist.  Working with a therapist is often an important part of successfully managing depression. "Psychotherapy will focus on helping people adjust their lifestyle in ways that are possible, minimize their stress, and cope with stressors," says Dr. Nelson

 3-Write in your journal.  Writing in a journal is great therapy and can help you manage depression. You can relieve stress by being open about your thoughts, feelings, and concerns in your writing — and stress management is an important part of living well with depression. Be totally honest in your private journal. Writing down your feelings and challenges with depression can release pent-up emotions. You'll be amazed at how much better you feel after putting pen to paper for just a few minutes each day. 

 4-Boost your self-image.  People with depression often experience low self-esteem, so finding ways to feel better about yourself is an important aspect of treatment. Practice positive thinking by focusing your thoughts on your best qualities. You can also make lifestyle changes that can improve your self-esteem, such as eating a healthy diet, getting regular exercise, and spending time with friends who make you feel good about who you are. 

5-Stick to a schedule.  Maintaining a healthy and regular routine is very helpful for people with depression, says Nelson. "Many times with depression, people's motivation drops," he explains, making them feel unproductive and fueling feelings of low self-esteem. Schedule an activity that you have to do every day — make it one you really enjoy — and aim for as much balance as possible in your life. 

6-Stay Involved.  If you’re experiencing depression, you may feel like you want to withdraw socially and keep to yourself, either because of low self-esteem or a lack of interest. "Social life is important," says Nelson. Push yourself to stay involved with your friends. Social connections can help keep you from spiraling downward into deeper depression and from becoming isolated and alone with your thoughts. Go to the movies, share a brisk walk, or just catch up with a close friend — it might lift your spirits. 

7-Depend on others.  Friends and family can help you feel better about yourself when depression brings you down. Allow yourself to lean on loved ones when you need them. They can encourage you to follow your treatment plan, exercise, eat a healthy diet, and generally take care of yourself — all steps necessary to get better.

8-Get enough sleep.  Getting plenty of rest every night is a must for your mood. People with depression often have noticeable sleep disturbances — they either sleep too much or not enough. Go to bed and wake up on a regular schedule, and never skimp on your ZZZs. Feeling run-down will exacerbate your symptoms of depression and make it more difficult to be social, get exercise, and manage stress. 

9-EXERCISE!  Exercise offers physiological benefits that can help people going through depression. Physical activity relieves stress and can make you feel great. Plus, the satisfaction you get from finishing an engaging and challenging workout can boost your self-esteem as you get stronger and more physically fit. When you fight depression with a regular exercise routine, you’ll feel better emotionally and physically.

10-Make the Food & Mood connection.  "Diet and nutrition are very important," says Nelson, and cites omega-3 fatty acids as an example. Some studies have shown that a higher daily intake of omega-3s, which you can get in fish like salmon or through fish oil supplements, can improve mood. There are many connections between elements of diet and good nutrition and depression, adds Nelson. Eating a healthy diet can make you feel healthy, fit, and attractive, which improves self-esteem, while feeling unhealthy can worsen depression and play into negative self-perception, he says. 

~Everyday Health

How to exercise in 30 mins or less!

How to Exercise in 30 Minutes or Less
By Leigh Crews
World renowned composer and director Leonard Bernstein said, “To achieve great things, two things are needed; a plan, and not quite enough time.” How true! Fitness is no exception — without a plan, it is all too easy to let your exercise program slip right through the cracks. But if you can squeeze just 30 minutes out of your day, you can fit in a great workout. Here are some tips to turn your plan into a “great thing” for your body:

• Schedule it. Don’t wait for extra time to show up in your day—because it won’t. Mark off 30 minutes for exercise, just as you would schedule a doctor’s appointment, and then make it a priority.
• Don’t worry about the “right time” to exercise. It matters little if it’s morning, noon or night. Choosing a time that works within your schedule will help you establish a permanent routine and keep other obligations from undermining your plan.
• Recruit a workout buddy. For many people, an exercise partner is the glue that helps you stick to your commitment. Choose someone with compatible fitness level and goals so that you can each progress comfortably together and feel successful.
• Start slowly. If you are not accustomed to exercise, don’t try to do too much, too soon. Walking is a great way to begin an exercise program. It’s simple—you already know how to do it! It requires no special equipment other than a good pair of walking shoes, and best of all, you can do it anywhere.
• Make working out fun. Consistency is a key ingredient for any successful fitness regime, so seek out activities that you like doing. It doesn’t matter what the latest craze is that’s “guaranteed” to burn thousands of calories per workout. If you don’t enjoy doing it, you will never keep it up. Choose activities that add joy, not dread, to your day.
• Mix it up. You need cardio, strength training and flexibility-based activities for a well-rounded exercise program. Rather than walking the same route every day, mix things up by doing some strength training a couple of days per week. Try this awesome 30 minute strength training program that requires no equipment.
• Break it up when you must. On some busy days, 30 minutes straight is just not happening. On those days, three sessions of 10 minutes of exercise is better than writing it off completely. Do some body squats at your desk, take 10 to run the stairs, or find a quiet place to stretch. You will feel better and be more productive when you get back to your daily tasks.
• When (not if) you have to miss a day, you are not a failure. You cannot fail unless you quit. Redouble your efforts for the next day, and keep your good habit going. Don’t let a missed day turn into a missed week and a missed opportunity for success.

Garden Veggie Soup....or as I like to call it....Zero-Point Soup ;)

Garden Vegetable Soup

It's that time of the year again where we get out our favorite soup recipes to warm us up on those chilly days.  Here is a favorite one from Weight Watchers that comes in at 0 Points!

     Makes 4 servings

     Ingredients

• 2/3 cup sliced carrot
• 1/2 cup diced onion
• 2 garlic cloves, minced
• 3 cups fat-free broth (beef, chicken or vegetable)
• 1 1/2 cups diced green cabbage
• 1/2 cup green beans
• 1 tbsp tomato paste
• 1/2 tsp dried basil
• 1/4 tsp dried oregano
• 1/4 tsp salt
• 1/2 cup diced zucchini

Spray  a large saucepan with nonstick cooking spray, then heat.  Saute the carrot, onion and garlic over low heat until softened, about 5 minutes.  Add broth, cabbage, beans, tomato paste, basil, oregano and salt; bring to a boil.

Reduce heat and simmer, covered, about 15 minutes or until beans are tender.  Stir in the zucchini and heat for 3-4 minutes.  Serve hot.

Per serving: *0

You Don't Have to Join a Gym to Stay Fit This Winter

 Linda Vernon Scholl, MPT- University of Utah Healthcare

Here are some examples (based on ½ hour of activity):

Vacuuming - 119 calories

Mopping - 129 calories

Raking leaves - 146 calories

Painting the walls - 144 calories

Dusting - 85 calories

Ironing - 78 calories

Laundry - 73

Playing with kids - 192 calories

Shoveling snow - 204 calories

Adding things like stairs, squatting, lunges, and lifting to your work can burn even more calories.
Here are a few fitness strategies you can try using things you have around your home:

· Cans of food or small or large or tote bags filled with groceries make great hand weights. Do some lifting while you watch TV!

· A gallon jug filled with water weighs about 8lbs, or you can pile up some items in a laundry basket for more advanced lifting. (Clothes, books, young children!)

· A simple chair with arms can help you tone the backs of the arms or the legs!

· A wall provides great support for lunges, leg lifts, and other exercises.

· A large exercise ball and bands are inexpensive and are excellent ways to tone and strengthen muscles.

· Interactive video games such as Nintendo or Wii fit help you exercise while having fun.

· Try pushups on the edge of your counter while you're cooking.

· Always park far away from an entrance so you can add some walking to your day.

· Avoid the elevator and take the stairs - you can burn about 10 calories per flight!

· Lifting or playing with your children can be a lot of fun as well as work.

· Turn on some music and dance!