5 French Weight Loss Secrets That Can Work for Weight Watchers

Martha shares some great tips here. Enjoy! ❤

Weight Loss Strategies for Weight Watchers I just got back from my Weight Watcher’s meeting where the topic for this week was PLEASURE… Taking care of yourself is more than eating healthfully, sleeping eight hours a night, and getting some exercise. It’s about the little things too, that have nothing to do with food or losing weight. These small but powerful bursts of pleasure help you nurture your relationships and balance your life. Make room for moments like these, and you’ll be more likely to follow through on taking care of yourself in every way – including weight loss. And

Source: 5 French Weight Loss Secrets That Can Work for Weight Watchers


Are You Calculating Your Recipe’s SmartPoints Right? Why Recipe SmartPoints Don’t Match Up with the Weight Watchers Calculator • Simple Nourished Living

Check out this informative post about counting your SmartPoints values correctly. ❤

Source: Are You Calculating Your Recipe’s SmartPoints Right? Why Recipe SmartPoints Don’t Match Up with the Weight Watchers Calculator • Simple Nourished Living

15 Favorite Healthy Crock Pot Recipes Under 350 Calories Weight Watchers

Martha is my go to for crock pot cooking while on Weight Watchers. Wait until you see how easy these recipes are! Yum! ❤

Weight Watchers Recipe of the Day: 15 Favorite Healthy Crock Pot Recipes under 350 Calories As I confessed not too long ago, weekly meal planning has fallen by the wayside this summer. My just-in-time, day-by-day approach to meal planning, which is a better way to use ingredients already on hand, is working well right now. I spend a few minutes each evening, checking what I have in stock and planning what I’ll make the next day. If you find weekly meal planning a pain, you might want to try this easier one day at a time approach yourself. If you’ve been following Simple Nourished Living for a

Source: 15 Favorite Healthy Crock Pot Recipes Under 350 Calories Weight Watchers

Mindful Monday: Why Medical Screenings Are so Important

Mindful Monday


Each week I look at new or sometimes old things about myself on my journey to becoming more conscious about my life journey. I have found that being mindful encompasses the act of being watchful, aware, wary, heedful, alert, careful, or attentive, in whatever area in my life I feel it applies to, as I try to engage in the present.

Good morning

The last few weeks have been a whirlwind of activity and unfortunately, not all of it was good. I tried to deal with each setback the best I could by taking a mindful approach. I lived in the moment and then tried to move on.

Our beloved Pomeranian, Spice, passed away and the grief at her no longer being in this world is still rolling around inside of our hearts. Sugar is coping the best she can. I know she misses her sister deeply.

And, then it was my turn to deal with some health related issues, which brings me to our topic for this Mindful Monday – health screenings and why they are important.

A health screening is a test that is done when you are well. It is an opportunity to find a condition before symptoms begin. It is also a way to find diseases early which makes the treatment easier. In my humble opinion, a health screening is worth every penny you spend on it.

Routine health screenings are recommended for people of all ages and are an immense part of preventative care. Routine screening tests can be as simple as a blood test and as complicated as a colonoscopy.

John Hopkins Medicine shares a list of nine health screenings for men and women that save lives. Find the list HERE.

Image result for infographic of medical screenings

Image credit: Penn Medicine.org

Today, I wanted to share my a recent experience. A few weeks ago, I had a routine colonoscopy which is recommended for everyone after the age of 50. If you have a family history of colon cancer, start early with the testing. In my case, my Dad died from colon cancer so I started by the age of 47. I have faithfully gone for this test every five years.

I know the preparation for a colonoscopy is literally a pain in the butt, but it is a necessary part of life. I started living on fluids a couple days before the scheduled procedure. It certainly makes you feel tired but I took it easy and followed the instructions.

I'm pooped

The results of my colonoscopy were scary, to say the least. A large sessile tubular adenoma was found. My doctor’s pathology came back saying it was pre-cancerous. Now the problem with a tumor of this sort is that it is flat and grows into the muscle of the colon. You can’t leave it because it will turn into cancer. In the past, the only way to remove this type of adenoma was to cut that section of your colon out. Not a fun surgery by any means followed by a lifetime of health issues.

Luckily, I live near Aurora, Colorado where the University of Colorado Hospital is located. They have some of the best doctors in the nation that can deal with these types of adenomas.

On Friday, I underwent an endoscopic mucosal resection where a saline-like fluid is injected underneath the adenoma so that they can lift it from the muscle and get it out of there. This was done satisfactorily except for a small tear in the colon which was also repaired.

My doctor, who is a specialist in this field and type of procedure, said that in a couple of years, this adenoma would have turned into colon cancer!

“What if I hadn’t gotten a colonoscopy?”

All month we have been sharing information about colon health and specifically colorectal cancer. One of the key prevention steps is to get screened when appropriate. Today’s infographic comes from the CDC and provides  a lot of helpful information on how to choose the right screening test.   Recommended screenings could prevent over 60% of the deaths associated with colorectal cancer.  So be informed and get checked!

Image credit: www.cdc.gov

I have to wait for the pathology results, but my prognosis is good. Per my doctor, in six months I will repeat the colonoscopy to make sure that everything is as it should be.

	Graphic: Many adults are not being tested

Don’t end up as a statistic!

Get your health screening tests.

Your life depends upon it! 

Yes… I know. The health care debacle might make these preventive tests something that we all will have to pay for out of pocket. I don’t agree with that philosophy, and I bet you don’t either. Contact your representatives and let them know how you feel. Remember those representatives in Congress and the Senate will have health insurance – will you?

And, if the worst scenario happens, get these tests. It ultimately becomes our responsibility to care for ourselves. If we don’t, who will?

Healthy Living

I’ve been doing well following my Weight Watchers healthy living plan. I have lost almost 10 pounds, total. It just goes to show that when you take your time you can lose weight. I did drop my Smart Points value down to 26-27 points. I couldn’t budge the scale at the allowed 30 SmartPoints.

Image result for weight loss mantras

Real TalkThanks for stopping by for some real talk. Hugs! ❤






Mindless Eating Book Review | Weight Watchers Friendly Tips

I follow Martha’s blog and love her advice to all of us working on losing and maintaining our weight. This sounds like a good book! ❤

As I was walking my dog this morning, I realized that it was exactly seven years ago that my relationship with food changed forever. I finally became the person I had wanted to be for decades…the person who ‘easily and effortlessly maintained her ideal weight.’ In June 2010, I headed from Phoenix to Wisconsin several pounds over my Weight Watchers goal weight and returned in September several pounds under goal without ever stepping on a scale or going to a WW Meeting. I’ve never been over goal since, even through menopause. What was the catalyst for this shift? The book Mindless…

Source: Mindless Eating Book Review | Weight Watchers Friendly Tips

Breakfast Ideas for Everyone | Weight Watchers

Welcome to eating breakfast in style! Are you stuck in the same rut each morning for breakfast? Never fear… Weight Watchers is here! Check out these great recipes. ❤

Our Beyond the Scale program delivers our most personal and holistic approach inspiring a healthier lifestyle. Enjoy living fully! Breakfast recipes for every morning.

Source: Breakfast Ideas for Everyone | Weight Watchers

Mindful Monday – How to Deal with Dissapointment

Mindful Monday


Each week I look at new or sometimes old things about myself on my journey to becoming more conscious about my life journey. I have found that being mindful encompasses the act of being watchful, aware, wary, heedful, alert, careful, or attentive, in whatever area in my life I feel it applies to, as I try to engage in the present.


This past week I dealt with disappointment. Our vacation didn’t go as planned and you know with family dynamics and different personalities sometimes that is just how it evolves. Yes, this thing called disappointment happens to all of us. How do you choose to handle it? Of course, not everything can always go as you planned or hoped. That is a simple truth.

Image result for images of dealing with disappointment

Image credit: Healthyplace.com

How do you handle disappointment? Do you scream, cry, or hide?

For me, disappointment is one of those miserable feelings that are all wrapped up in anger, hurt, and sadness. Frustration is at the top of that list too… because most of the time if I experience disappointment it is based on things that are out of my control.

So, here’s what I did. Since I was exhausted and couldn’t think about the situation clearly, I took some extra long naps and watched HGTV. I relaxed in a couple of hot baths with a good book. At that point, I felt like I was ready to deal with my feelings.

bath time

I remembered my mindfulness journey and decided to experience the feelings, for whatever they were worth. It hurt like heck, but I knew I had to let my feelings surface. I didn’t try to change how I felt. Instead, I tried to be present in the moment and let the feelings roll around inside of me. Believe me, it wasn’t pretty.

Yet, I gave myself the time to deal with my emotions. I also showed that I cared about myself and my feelings. I was taking care of me!

Taking care of me

At that point, I was able to gain some perspective on the situation by stepping back from my personal feelings. I knew what had happened was not my fault. Yes, I felt sad at the change of events, although I realized that the decisions my husband and I made at the time were correct for us.

I always try to be open-hearted toward people. I came to realize that the negative feelings I had would pass. I chose to not wallow in the negativity because it does no good for anyone. Besides, I felt like I know my own heart and trust my instincts. In doing so, I have given myself the freedom of choice.

In this particular family situation, there is nothing else I can do. I made my thoughts known at the time. It is up to the other person to decide their next step.

Most times when something disappointing happens I feel like I want to hide and blame the person who disappointed me. This time, I decided to quit acting so naive. Things happen and I know I will be disappointed again. That is life and I need to start dealing with it.

Image result for images of dealing with disappointment

Image credit: Pinterest.com

Guess what? Those feelings of disappointment will pass. They are not forever.

Disappoint is a part of life.  It will happen again. And, when it does, I choose to be aware of my feelings and live in the present. Then, I can move on and refocus my goals. ❤

Image result for images of dealing with disappointment

Image credit: Pinterest.com

For more on dealing with disappointment check out psychologytoday.com.

healthy living

I had quite the set back on my weight loss journey. I was stressed and I ate. Pure and simple. Once those negative feelings passed I got my act together. I am back on track and pursuing my Weight Watchers plan.

I had a doctor’s visit and we discussed me learning a new skill… YOGA! Gentle stretching will help build up my core and will stop my back pain. Are you ready to go on that journey with me? Stay tuned… it should be quite entertaining.

See you soonHave a great week. I wish you all peace and joy in all you do! ❤








Summer Slow Cooker Recipes for Weight Watchers

Martha does it again! Are you looking for low-calorie meals? Find them here! ❤ Click the link below to get the recipes.

Weight Watchers Recipe of the Day: 43+ Summer Slow Cooker Recipes CLICK HERE FOR MORE EASY & DELICIOUS WEIGHT WATCHERS SLOW COOKER RECIPES! Weight Watchers Crock Pot Recipes Day  #221- Summer Slow Cooker Recipes Roundup Summer and it’s triple digit temps have arrived here in the desert, which means I’ll be depending on my slow cookers more than ever to make satisfying meals without heating up the house. I’m so glad to have discovered the power of summer slow cooking. It’s much more pleasant than sweating over a grill while swatting bugs 🙂 I can’t tell you what a difference  using

Source: Summer Slow Cooker Recipes for Weight Watchers

Mindful Monday – on Tuesday: Fruit… How Much Should We Eat?

I subscribe to Martha’s newsletter from her blog, simple-nourished-living.com.

Martha has been a source of Weight Watchers inspiration and guidance for me and I hope you will enjoy the information below. I copied her email to share with all of you.

Healty eating

Doing your best is more important that being the best.” ~ Zig Ziglar

Hi Colleen,

Hope your week is getting off to a great start.

Today, I’m answering a question about fruit I get asked a lot. I hope you find it helpful!

Q: Hi Martha, Have you heard about certain fruit that is particularly unhealthy to eat? I love eating fruit whether fresh or cooked. But I have read that bananas, pineapple, melons, and grapes are counter-intuitive to you losing weight. They should only be eaten rarely so I am trying to cut back on eating them. Has this been discussed within the WW community or meetings? – A Fruit Lover

A: Hi Fruit Lover, Yes, fruit can be a hot topic within the WW community.

But first, a disclaimer: What I’m about to share is ONLY my personal opinion and not officially endorsed by WW. I’m not connected with Weight Watchers at all beyond being an active lifetime member.

When I look at the history of the WW diet, I find it fascinating.

As an example, let’s look at the history of a banana on Weight Watchers, since I think it helps explain why fruit has become such a contentious topic…

The original WW plan (1960s) was very, very restrictive. Bananas, grapes, cherries, watermelon, and dried fruit were considered “illegal.” (Yes, foods were categorized as “legal” and “illegal” in the early years.) You were allowed 3 servings of fruit a day with a serving being 1/2 cup.

Later with the exchange approach, which was the plan, I lost my weight on, 2-3 servings of fruit per day, including the previously “illegal” ones were allowed. Half a medium banana or 10 grapes were considered “one serving.”

When Points was introduced in the mid 1990s, it much more closely approximated calorie counting, so both an Oreo and a banana cost you 2 points. The responsibility was on you to incorporate the plan’s “good health guideline” and eat a balanced diet.

I can remember being at WW meetings where members would say they weren’t going to “waste” 2 points on a banana when they could have a snack pack of cookies instead!

Weight Watchers caught a lot of flack from the health community for this and so fruits became 0 points with the introduction of PointsPlus. The motivation was to encourage eating fruits and vegetables because most Americans don’t get enough. I fully support this.

However, some members really struggled transitioning from Points to PointsPlus because they began overeating fruit. I think this is still an issue for some people.

I remember reading a column in WW magazine by it’s former CEO, David Kirchhoff, explaining that “0” isn’t the same as “free” and while you could have success on the plan eating a banana, it didn’t mean you could eat a whole bunch of them. This is especially true the closer you get to your goal weight when you only have a small amount of weight to lose.

Personally, I love bananas and eat one most days. I know other WWs who feel they are “fattening” and avoid them. I’ve even been in meetings with folks who were eating 5-6 bananas a day.

What I like about the WeightWatchers program is that it provides a framework that allows for individuality.

Instead of “points,” I still tend to think in terms of “servings,” so I usually limit myself to 2-3 servings of fruit and 2-3 servings of bread/starch a day, which seems to work well for me.

You’ve really got to experiment to find what works best for you.

Hope this helps!!

Your Cook Yourself Slim Friend,

P.S. As summer approaches, if you need a gentle reset with your healthy eating and weight loss goals, be sure to check out my 28-Day Smart Start Weight Loss eCourse and eBook while it’s still available at it’s crazy low Introductory Sales Price!

Made this Slim & Healthy Ground Beef Enchilada Casserole tonight and it was a hit! Very flavourful! It will be a staple in my monthly menu plan. Yummmmm!” ~ Katherine

healthy livingThanks for stopping by! ❤

15 Skinny Sheet Pan Recipes Weight Watchers 8 SmartPoints or Less

Are you as obsessed with the idea of sheet-pan dinners as I am? What’s not to love about these amazing one pan wonders? Get out a big sheet pan. Fill it with your favorite protein and vegetables. Toss it into a hot oven. In no time you’ll have a healthy, delicious low-calorie dinner ready and waiting. Talk about convenient. Almost as easy as take-out or delivery. So much lighter and better for you. Plus there’s only one pan to clean, which is even easier if you line it with aluminum foil first. In the following video The Domestic Geek…

Source: 15 Skinny Sheet Pan Recipes Weight Watchers 8 SmartPoints or Less