Hi Everyone,
One of our Good Health Guidelines is to work up to 30 minutes of activity on most days.
How are you doing on working up to that goal?
Adding activity into your life begins one step at a time. Maybe 30 minutes seems like a huge chunk of time to start with. Five minutes could be a new starting point. Five minutes is a beginning. Maybe five minutes twice a day. Next week up to ten minutes.
If you are doing that 30 minutes three days a week - work on a fourth day. Building up is the key. Having a plan, just like with our eating, is essential. The weather is getting nicer and walking outside could really be pleasant, but we will still have those rainy days and we need a contingency plan. I love the DVDs we have at Weight Watchers with activity times ranging from 10 minutes to 40 minutes. Check them out at the meeting!!
Weight Watchers is promoting a spring 5K (or smaller) walk. We will be providing an on line 8 week training program. Get the info at your meeting this week.
CLASSIC BANANA FOSTER
serves 4 points value 4
1/3 cup packed dark brown sugar
3 Tablespoons unsalted light butter
1/2 teaspoon ground nutmeg
2 large ripe bananas, peeled and cut into 1/4 inch slices
2 Tablespoon dark rum
1/2 pint vanilla fat free frozen yogurt
l. Combine the brown sugar, butter, and nutmeg in a large nonstick skillet. Cook over medium-low heat, stirring frequently, until the butter melts and the sugar dissolves, about 5 minutes. Add the bananas and cook, tossing to coat, until the bananas begin to soften, 2-4 minutes. Increase the heat to medium, remove the skillet from heat, and pour in the rum. Return the skillet to the heat and ignite the rum with a long wooden match; cook, shaking the pan, until the flame goes out, about 30 seconds. Continue cooking until the sauce thickens slightly, about 1 minute. Remove the skillet from the heat.
2. Place a scoop of frozen yogurt into each of 4 serving dishes. Top each scoop with warm banana mixture and serve at once.
Note: If you'd rather skip the rum- and the flames- substitute 1 teaspoon imitation rum extract or add 2 tablespoons pineapple juice and a few drops of vanilla extract with the bananas.
Friday, April 10, 2009
Friday, April 3, 2009
SELF CONTROL - CAN I DEVELOP IT??
Hi Everyone,
Self control - is it some elusive quality that we have or don't or can we develop it???
The answer is YES!! We can find both inner (mental) techniques and external (physical) behaviors that we can practice to strengthen self-control.
So where do we begin? Self control can be improved by paying attention to what's worked in the past, reconnecting to it and practicing it before challenging situations. What was happening in the past when you have felt in control. What can you learn from those experiences to use the next time. Last week we talked about Mental Rehearsing - walking through a coming situation in your mind and watching yourself succeed. Did you try it this week?
There are physical things we can do also. Taking care of our bodies' needs by making sure we don't get too hungry, keeping our environments Weight Watcher friendly and attending our weekly Weight Watcher meetings can help to strengthen our self control.
Our Week 4 book, Habits of Successful Members, suggests many techniques to help us strengthen our self control. Read through it again. Take the quiz in the beginning of the book and work on one or two of these techniques this week!!
APRICOT UPSIDE DOWN CAKE
Makes 6 servings - 4 points per serving
6 tablespoons sugar
1 1/2 tablespoons lemon juice
1/2 teaspoons apple pie spice
1 (16 ounce) can apricot halves in juice, drained
6 refrigerated buttermilk biscuits (from a 7 1/2 ounce can)
1. Preheat the oven to 425 F. Spray a 6 cup muffin pan with nonstick spray.
2. Combine 5 tablespoons of the sugar, the lemon juice, and pie spice and in a small bowl. Spoon the sugar mixture evenly into the cups. Place 3 overlapping apricot halves, cut side up, in each cup. Then add 1 biscuit to each cup, gently pressing it along the side of the cup to adhere. Sprinkle each biscuit with 1/2 teaspoon of the remaining sugar.
3. Bake until the apricot mixture is bubbly and the biscuits are golden brown, about 12 minutes. Let the cakes stand in the pan 5 minutes. Invert the cakes on a large plate and serve warm.
See you at the meeting.
Lorraine
Self control - is it some elusive quality that we have or don't or can we develop it???
The answer is YES!! We can find both inner (mental) techniques and external (physical) behaviors that we can practice to strengthen self-control.
So where do we begin? Self control can be improved by paying attention to what's worked in the past, reconnecting to it and practicing it before challenging situations. What was happening in the past when you have felt in control. What can you learn from those experiences to use the next time. Last week we talked about Mental Rehearsing - walking through a coming situation in your mind and watching yourself succeed. Did you try it this week?
There are physical things we can do also. Taking care of our bodies' needs by making sure we don't get too hungry, keeping our environments Weight Watcher friendly and attending our weekly Weight Watcher meetings can help to strengthen our self control.
Our Week 4 book, Habits of Successful Members, suggests many techniques to help us strengthen our self control. Read through it again. Take the quiz in the beginning of the book and work on one or two of these techniques this week!!
APRICOT UPSIDE DOWN CAKE
Makes 6 servings - 4 points per serving
6 tablespoons sugar
1 1/2 tablespoons lemon juice
1/2 teaspoons apple pie spice
1 (16 ounce) can apricot halves in juice, drained
6 refrigerated buttermilk biscuits (from a 7 1/2 ounce can)
1. Preheat the oven to 425 F. Spray a 6 cup muffin pan with nonstick spray.
2. Combine 5 tablespoons of the sugar, the lemon juice, and pie spice and in a small bowl. Spoon the sugar mixture evenly into the cups. Place 3 overlapping apricot halves, cut side up, in each cup. Then add 1 biscuit to each cup, gently pressing it along the side of the cup to adhere. Sprinkle each biscuit with 1/2 teaspoon of the remaining sugar.
3. Bake until the apricot mixture is bubbly and the biscuits are golden brown, about 12 minutes. Let the cakes stand in the pan 5 minutes. Invert the cakes on a large plate and serve warm.
See you at the meeting.
Lorraine
Friday, March 27, 2009
IT'S A CELEBRATION
Hi Everyone,
Springtime celebration time is here. Plenty of celebrations with food at the center. There will be weddings, graduations, showers, not to mention Easter and Passover!! How will we handle all these occasions - fitting in our favorite foods and still seeing results at the scale.
One thing that can really help is our Mental Rehearsing tool. A motion picture in your mind of what will be happening on each occasion; what you will be wearing, who you will be talking to, what you will be eating. Watching a movie in you mind and watching the outcome YOU WANT can make a big difference in the actual day. As you see yourself breeze through the day talking to people, accepting their compliments (about how good you look), choosing wisely when the food is served, you are watching your success happen. When the actual day arrives it no big deal because you have done this before. You are confident in you ability. You know you can do this!!!
Mentally rehearsing for peak performance at YOUR next food related event!!
Try this for dinner:
BEEF WITH ASPARAGUS AND CHERRY TOMATOES
4 servings - points value per serving 3
24 asparagus spears cut diagonally into 1 inch pieces
1/4 cup water
10 ounces lean, trimmed, boneless sirloin steak, cut into 1/4 inch strips
1/2 tsp salt
1/4 freshly ground pepper
4 scallions, thinly sliced on the diagonal
1 large garlic clove, thinly sliced
24 cherry tomatoes, halved
l. Combine the asparagus and water in a skillet and bring to a boil. Reduce the heat, cover, and simmer until the asparagus is tender, about 2 minutes. Pour off the water.
2. Sprinkle the beef with the salt and pepper; add it to the asparagus along with the scallions and garlic. Saute until the beef is cooked through. Add the tomatoes and saute until heated through, about 2 minutes longer.
See you at the meeting.
Lorraine
Springtime celebration time is here. Plenty of celebrations with food at the center. There will be weddings, graduations, showers, not to mention Easter and Passover!! How will we handle all these occasions - fitting in our favorite foods and still seeing results at the scale.
One thing that can really help is our Mental Rehearsing tool. A motion picture in your mind of what will be happening on each occasion; what you will be wearing, who you will be talking to, what you will be eating. Watching a movie in you mind and watching the outcome YOU WANT can make a big difference in the actual day. As you see yourself breeze through the day talking to people, accepting their compliments (about how good you look), choosing wisely when the food is served, you are watching your success happen. When the actual day arrives it no big deal because you have done this before. You are confident in you ability. You know you can do this!!!
Mentally rehearsing for peak performance at YOUR next food related event!!
Try this for dinner:
BEEF WITH ASPARAGUS AND CHERRY TOMATOES
4 servings - points value per serving 3
24 asparagus spears cut diagonally into 1 inch pieces
1/4 cup water
10 ounces lean, trimmed, boneless sirloin steak, cut into 1/4 inch strips
1/2 tsp salt
1/4 freshly ground pepper
4 scallions, thinly sliced on the diagonal
1 large garlic clove, thinly sliced
24 cherry tomatoes, halved
l. Combine the asparagus and water in a skillet and bring to a boil. Reduce the heat, cover, and simmer until the asparagus is tender, about 2 minutes. Pour off the water.
2. Sprinkle the beef with the salt and pepper; add it to the asparagus along with the scallions and garlic. Saute until the beef is cooked through. Add the tomatoes and saute until heated through, about 2 minutes longer.
See you at the meeting.
Lorraine
Friday, March 20, 2009
I CAN EAT OUT ON WEIGHT WATCHERS
Hi Everyone,
Because you come to my meetings every week you know that I eat out a lot!!!! I ate out before I joined Weight Watchers, during the weight loss process, and continue to do so now. Almost 21 years at goal and eating out is part of that. I think that eating out is part of all of our lives. The reasons for eating out are endless - no time to cook, I didn't bring lunch with me to work, or the kids have activities.
Strategies for eating out differ depending on the reason why you are eating out in the first place. Asking yourself this question can help - Is this a special occasion or just dinner? The foods we eat will be different depending on why we are eating out . Everyday eating out (which is our focus this week) is about how to eat out on the run.
Knowledge and planning are the key. Check out the Dining Out book to see which fast food restaurant will fit better into your plan - Who's hamburg is less points McDonald's or Burger King? Which sandwich is the best bet at D'Angelos of Quiznos? How many points are in a slice of pizza?
The Complete Food Companion with help you decide what to get at the Italian Restaurant or how about Chinese tonight, or Mexican or Thai????
Armed with information when the you go to a restaurant you can relax and enjoy your meal knowing that you don't have to do the dishes or see the scale go up!!!!!
Try this for dinner some night.
BEEF WITH ASPARAGUS AND CHERRY TOMATOES
makes 4 servings - 3 points per serving
24 asparagus spears cut diagonally into 1 inch pieces
1/4 cup water
10 ounces lean, trimmed, boneless sirloin steak, cut into 1/4 inch strips
1/2 tsp salt
1/4 tsp freshly ground pepper
4 scallions, thinly sliced on the diagonal
1 large garlic clove, thinly sliced
24 cherry tomatoes, halved
1. Combine the asparagus and water in a skillet and bring to a boil. Reduce the heat, cover, and simmer until the asparagus is tender, about 2 minutes. Pour off the water.
2. Sprinkle the beef with the salt and pepper; add it to the asparagus along with the scallions and garlic. Saute until the beef is cooked through. Add the tomatoes and saute until heated through, about 2 minutes longer.
See you at the meeting,
Lorraine
Because you come to my meetings every week you know that I eat out a lot!!!! I ate out before I joined Weight Watchers, during the weight loss process, and continue to do so now. Almost 21 years at goal and eating out is part of that. I think that eating out is part of all of our lives. The reasons for eating out are endless - no time to cook, I didn't bring lunch with me to work, or the kids have activities.
Strategies for eating out differ depending on the reason why you are eating out in the first place. Asking yourself this question can help - Is this a special occasion or just dinner? The foods we eat will be different depending on why we are eating out . Everyday eating out (which is our focus this week) is about how to eat out on the run.
Knowledge and planning are the key. Check out the Dining Out book to see which fast food restaurant will fit better into your plan - Who's hamburg is less points McDonald's or Burger King? Which sandwich is the best bet at D'Angelos of Quiznos? How many points are in a slice of pizza?
The Complete Food Companion with help you decide what to get at the Italian Restaurant or how about Chinese tonight, or Mexican or Thai????
Armed with information when the you go to a restaurant you can relax and enjoy your meal knowing that you don't have to do the dishes or see the scale go up!!!!!
Try this for dinner some night.
BEEF WITH ASPARAGUS AND CHERRY TOMATOES
makes 4 servings - 3 points per serving
24 asparagus spears cut diagonally into 1 inch pieces
1/4 cup water
10 ounces lean, trimmed, boneless sirloin steak, cut into 1/4 inch strips
1/2 tsp salt
1/4 tsp freshly ground pepper
4 scallions, thinly sliced on the diagonal
1 large garlic clove, thinly sliced
24 cherry tomatoes, halved
1. Combine the asparagus and water in a skillet and bring to a boil. Reduce the heat, cover, and simmer until the asparagus is tender, about 2 minutes. Pour off the water.
2. Sprinkle the beef with the salt and pepper; add it to the asparagus along with the scallions and garlic. Saute until the beef is cooked through. Add the tomatoes and saute until heated through, about 2 minutes longer.
See you at the meeting,
Lorraine
Friday, March 13, 2009
WHY AM I EATING?
Hi Everyone,
Have you ever asked yourself the question - Why am I eating?
A friend of mine told me this story recently. She said - I used to go with a co-worker to get a latte and a brownie most afternoons around 3pm as a 'stress break' -- I changed that to a skinny latte and we split a brownie. Then I realized it was about 'getting away' and being with my friend and we started walking to the bakery and I would get water and occasionally a 'treat' skinny latte instead. It was about the friend, not the food.
Sometimes we do what we have always done without thinking. In order to change a behavior that is not helping us get where we WANT to go we need to rethink things that we do every day. We have to think about the comfort zone. Am I hungry? If I am, I should eat, if not recreational eating will not get me to my goal. Recreational eating is when I am eating because others are - or because others want me to. Taking care of ourselves without eating is something we need to develop. As in my story at the beginning visiting with a friend to relieve stress and relax does not require a brownie.
Check out the Week 4 book and the Reframing Tool. Reframing will help you manage your feeling in a more supportive way. A way that will help you get to your goal of weight loss success!!!!
Try this great kebab recipe -
ISLAND PORK AND PINEAPPLE KEBABS
Makes 4 servings - points value per serving 5
1/2 cup reduced sugar apricot preserves
1 Tablespoon lime juice
1 pound pork tenderloin, trimmed and cut into 20 chunks
16 fresh pineapple chunks
1 1/4 teaspoons jamaican jerk seasoning
1/2 teaspoon salt
1. Spray a broiler rack with nonstick spray and preheat the broiler.
2. To make the glaze, combine the preserves and lime juice in a small bowl; mix well and set aside.
3. Combine the pork, pineapple, jerk seasoning and salt in a medium bowl; toss to coat. Thread the pork and pineapple alternately on 4 (12 inch) metal skewers. Place the kebabs on the broiler rack and broil 5 inches from the heat, turning every 2 minutes, until the pork is cooked through, about 8 minutes. Brush the kebabs with half the glaze and broil 1 minute. Turn the kebabs, brush with remaining glaze, and broil until lightly browned, about 1 minute longer. Serve at once.
See you at the meeting!!!
Lorraine
Have you ever asked yourself the question - Why am I eating?
A friend of mine told me this story recently. She said - I used to go with a co-worker to get a latte and a brownie most afternoons around 3pm as a 'stress break' -- I changed that to a skinny latte and we split a brownie. Then I realized it was about 'getting away' and being with my friend and we started walking to the bakery and I would get water and occasionally a 'treat' skinny latte instead. It was about the friend, not the food.
Sometimes we do what we have always done without thinking. In order to change a behavior that is not helping us get where we WANT to go we need to rethink things that we do every day. We have to think about the comfort zone. Am I hungry? If I am, I should eat, if not recreational eating will not get me to my goal. Recreational eating is when I am eating because others are - or because others want me to. Taking care of ourselves without eating is something we need to develop. As in my story at the beginning visiting with a friend to relieve stress and relax does not require a brownie.
Check out the Week 4 book and the Reframing Tool. Reframing will help you manage your feeling in a more supportive way. A way that will help you get to your goal of weight loss success!!!!
Try this great kebab recipe -
ISLAND PORK AND PINEAPPLE KEBABS
Makes 4 servings - points value per serving 5
1/2 cup reduced sugar apricot preserves
1 Tablespoon lime juice
1 pound pork tenderloin, trimmed and cut into 20 chunks
16 fresh pineapple chunks
1 1/4 teaspoons jamaican jerk seasoning
1/2 teaspoon salt
1. Spray a broiler rack with nonstick spray and preheat the broiler.
2. To make the glaze, combine the preserves and lime juice in a small bowl; mix well and set aside.
3. Combine the pork, pineapple, jerk seasoning and salt in a medium bowl; toss to coat. Thread the pork and pineapple alternately on 4 (12 inch) metal skewers. Place the kebabs on the broiler rack and broil 5 inches from the heat, turning every 2 minutes, until the pork is cooked through, about 8 minutes. Brush the kebabs with half the glaze and broil 1 minute. Turn the kebabs, brush with remaining glaze, and broil until lightly browned, about 1 minute longer. Serve at once.
See you at the meeting!!!
Lorraine
Saturday, March 7, 2009
WORKOUTS
Hi Everyone,
Do you have a love/hate relationship with your workout clothes?? Do you look at those sneakers and hate them before you put them on to workout, but love them when it is time to take them off and relax!!! If you do I think you have a lot of company!!!!!!
We all know that daily activity is definitely important to our health. The latest recommendations from the American College of Sports Medicine and the American Heart Association are: in order to maintain health and reduce your risk for chronic disease (such as heart disease, high blood pressure, osteoporosis (loss of bone mass), certain cancers and type 2 diabetes), you should get a least 30 minutes of moderate-intensity exercise on 5 days per week.
At Weight Watchers we are not interested in training athletes, but in decreasing sedentary behavior.
Plus remember E= MF Exercise can equal more food.
What we need to do is find activity that we like to do and start with small doses. Start with 10 minutes a day. Or add ten minutes a day. When you go shopping walk around the mall for 10 minutes and then go into to store of your choice. Park 5 minutes away from work and walk to and from. Open your front door and walk out for 5 minutes and back for 5 minutes. Add 5 pound weights to your walk. Walk faster. All these things will get you moving in the right directions - Which one are you willing to do this week???
SPEEDY MOO SHU CHICKEN
Makes 4 servings
Points value per serving 5
3/4 pound skinless, boneless chicken thighs, cut into strips
1 (4 ounce) package sliced fresh shiitake mushrooms
1/8 teaspoon salt
3 cups coleslaw mix
2 Tablespoons hoisin sauce
4 (7 inch) fat free flour tortillas
1. To make the filling, spray a medium nonstick skillet with nonstick spray and set over medium high heat. Add the chicken and cook, stirring occasionally, until lightly browned and cooked through, 5-6 minutes; transfer to a plate.
2. Spray the skillet with more nonstick spray. Add the mushrooms and salt; cook, stirring occasionally, until the mushrooms are softened, 2-3 minutes. Add the coleslaw mix and cook, stirring occasionally, until the coleslaw is wilted, 2-3 minutes. Add the chicken and cook, stirring frequently, until heated through, about 1 minute. Remove the skillet from the heat and stir in the hoisin sauce.
3. While the vegetables are cooking, warm the tortillas according to package directions. Spoon 1/2 cup of the filling into each tortilla, roll up, and serve at once.
See you at the meeting!!!
Lorraine
Do you have a love/hate relationship with your workout clothes?? Do you look at those sneakers and hate them before you put them on to workout, but love them when it is time to take them off and relax!!! If you do I think you have a lot of company!!!!!!
We all know that daily activity is definitely important to our health. The latest recommendations from the American College of Sports Medicine and the American Heart Association are: in order to maintain health and reduce your risk for chronic disease (such as heart disease, high blood pressure, osteoporosis (loss of bone mass), certain cancers and type 2 diabetes), you should get a least 30 minutes of moderate-intensity exercise on 5 days per week.
At Weight Watchers we are not interested in training athletes, but in decreasing sedentary behavior.
Plus remember E= MF Exercise can equal more food.
What we need to do is find activity that we like to do and start with small doses. Start with 10 minutes a day. Or add ten minutes a day. When you go shopping walk around the mall for 10 minutes and then go into to store of your choice. Park 5 minutes away from work and walk to and from. Open your front door and walk out for 5 minutes and back for 5 minutes. Add 5 pound weights to your walk. Walk faster. All these things will get you moving in the right directions - Which one are you willing to do this week???
SPEEDY MOO SHU CHICKEN
Makes 4 servings
Points value per serving 5
3/4 pound skinless, boneless chicken thighs, cut into strips
1 (4 ounce) package sliced fresh shiitake mushrooms
1/8 teaspoon salt
3 cups coleslaw mix
2 Tablespoons hoisin sauce
4 (7 inch) fat free flour tortillas
1. To make the filling, spray a medium nonstick skillet with nonstick spray and set over medium high heat. Add the chicken and cook, stirring occasionally, until lightly browned and cooked through, 5-6 minutes; transfer to a plate.
2. Spray the skillet with more nonstick spray. Add the mushrooms and salt; cook, stirring occasionally, until the mushrooms are softened, 2-3 minutes. Add the coleslaw mix and cook, stirring occasionally, until the coleslaw is wilted, 2-3 minutes. Add the chicken and cook, stirring frequently, until heated through, about 1 minute. Remove the skillet from the heat and stir in the hoisin sauce.
3. While the vegetables are cooking, warm the tortillas according to package directions. Spoon 1/2 cup of the filling into each tortilla, roll up, and serve at once.
See you at the meeting!!!
Lorraine
Saturday, February 28, 2009
KEY TO SUCCESS - CHANGE
Hi Everyone,
Wouldn't it be nice if we could come to Weight Watchers, sign our name and the weight we wanted to lose would just be gone!!
We know that change is not that easy - and in order to keep the weight off we have to change the way we eat (and think about food) and keep it changed. This takes some time and trial and error. Sometimes we think we are all set, and on the right track everyday and then something happens and we go back to our old habits. It might be a vacation, or a favorite restaurant or even being with a certain person.
Remember that we are always a work in progress. We need to take action every day. Each day is a new opportunity to move toward our goal. Each day we need to ask ourselves - what can I do today to get me closer to where I want to be. Sometimes it may be only one small step. Planning a Weight Watchers friendly meal, walking for twenty minutes on our lunch hour, or making sure we get the healthy oil are all things that will help do that. These are all things we can celebrate at the end of the day. I did something today to help achieve my goal!!!!
Eleanor Roosevelt said "The chief cause of failure or unhappiness is trading what we want most for what we want at the moment."
Try this for a great Weight Watcher friendly dessert:
INSTANT CHOCOLATE HAZELNUT MOUSSE
4 servings - points value 3 per serving
1 1/2 Tablespoon chocolate hazelnut spread
4 Tablespoons chocolate syrup
2 1/4 cups fat-free whipped topping
1. Combine the chocolate-hazelnut spread and 3 Tablespoons of chocolate syrup in a medium bowl. Add 2 cups of the whipped topping, gently folding it in with a rubber spatula just until blended.
2. Spoon 1/2 cup of the mousse into each of 4 dessert goblets. Top each one with 1 Tablespoon whipped topping and 3/4 tsp chocolate syrup. Serve at once or refrigerate up to 2 days.
See you at the meeting!!
Lorraine
Wouldn't it be nice if we could come to Weight Watchers, sign our name and the weight we wanted to lose would just be gone!!
We know that change is not that easy - and in order to keep the weight off we have to change the way we eat (and think about food) and keep it changed. This takes some time and trial and error. Sometimes we think we are all set, and on the right track everyday and then something happens and we go back to our old habits. It might be a vacation, or a favorite restaurant or even being with a certain person.
Remember that we are always a work in progress. We need to take action every day. Each day is a new opportunity to move toward our goal. Each day we need to ask ourselves - what can I do today to get me closer to where I want to be. Sometimes it may be only one small step. Planning a Weight Watchers friendly meal, walking for twenty minutes on our lunch hour, or making sure we get the healthy oil are all things that will help do that. These are all things we can celebrate at the end of the day. I did something today to help achieve my goal!!!!
Eleanor Roosevelt said "The chief cause of failure or unhappiness is trading what we want most for what we want at the moment."
Try this for a great Weight Watcher friendly dessert:
INSTANT CHOCOLATE HAZELNUT MOUSSE
4 servings - points value 3 per serving
1 1/2 Tablespoon chocolate hazelnut spread
4 Tablespoons chocolate syrup
2 1/4 cups fat-free whipped topping
1. Combine the chocolate-hazelnut spread and 3 Tablespoons of chocolate syrup in a medium bowl. Add 2 cups of the whipped topping, gently folding it in with a rubber spatula just until blended.
2. Spoon 1/2 cup of the mousse into each of 4 dessert goblets. Top each one with 1 Tablespoon whipped topping and 3/4 tsp chocolate syrup. Serve at once or refrigerate up to 2 days.
See you at the meeting!!
Lorraine
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