Smaller portions (Use smaller plate or small fork)
Prepare mentally (Rehearse in your mind)
Reduce points (Lighten up recipes)
Investigate choices (Ask yourself, is it worth the Points?)
Note body signals (Eat only till satisfied)
Green Diamonds (Fill half of your plate with Filling Foods)
Eating Out Tips
Great tips were shared in my meetings a couple weeks ago of how to eat out and enjoy, yet stay on program.
-Have something light to eat (fruit, vegetable, ff yogurt, ff milk) before going out to avoid being famished.
-Drink water before and during your meal (helps to slow eating down).
-Be assertive with waitstaff how you would like your food prepared or what substitutions you want.
-Ask for foods to be "dry grilled" (no butter , margarine, or oil).
-Package half your entree to go as soon as it comes to the table.
-Share an entree with someone.
-Refuse the bread on the table.
Remember... "Small portions today, small jean sizes tomorrow!"
-Have something light to eat (fruit, vegetable, ff yogurt, ff milk) before going out to avoid being famished.
-Drink water before and during your meal (helps to slow eating down).
-Be assertive with waitstaff how you would like your food prepared or what substitutions you want.
-Ask for foods to be "dry grilled" (no butter , margarine, or oil).
-Package half your entree to go as soon as it comes to the table.
-Share an entree with someone.
-Refuse the bread on the table.
Remember... "Small portions today, small jean sizes tomorrow!"
Be a Successful Exerciser
*Do 3+ different activities per week to avoid boredom and work different muscle groups.
*Fit workouts into your life in small doses.
*Use free weights. Strength training makes you look and feel better, plus slows down loss of lean muscle mass in years to come.
*Increase intensity to get "more bang for the buck;" more calories burned in less time.
"You will never FIND time for anything, if you want time you must MAKE it."
-Charles Baxton
*Fit workouts into your life in small doses.
*Use free weights. Strength training makes you look and feel better, plus slows down loss of lean muscle mass in years to come.
*Increase intensity to get "more bang for the buck;" more calories burned in less time.
"You will never FIND time for anything, if you want time you must MAKE it."
-Charles Baxton
Keep Tracking
Research shows that if you track what you eat and drink you are more control of the foods you eat and how much you eat and will lose more weight.
If you bite it...write it
if you nibble it...scribble it
if you snack it...track it
If your choice is green... it will make you lean
So, if you are willing...make it FILLING!
If you bite it...write it
if you nibble it...scribble it
if you snack it...track it
If your choice is green... it will make you lean
So, if you are willing...make it FILLING!
7 Steps for Success
Follow the 7 Steps for Success!
1) Look up Points values before you eat them.
2) Choose Filling Foods first.
3) Follow the Good Health Guidelines.
4) Use your Weekly Points Allowance.
5) Keep track of everything you eat and drink.
6) Pay attention to portion sizes.
7) Be aware of your body's signals.
1) Look up Points values before you eat them.
2) Choose Filling Foods first.
3) Follow the Good Health Guidelines.
4) Use your Weekly Points Allowance.
5) Keep track of everything you eat and drink.
6) Pay attention to portion sizes.
7) Be aware of your body's signals.
Bank your Activity Points
Activity points can now be banked for the week. If you know you have a special dinner or party coming up, move more each day before the event to earn extra food points that can be used at the event.
The Momentum Plan
Weight Watchers's 2009 MOMENTUM Plan combines the best elements of the former Flex and Core. From Flex, the ability to eat any food, with portion control and tracking. From Core, eating foods that sustain you longer and listening to your body's signals.
Continuing with the 4-way approach of Eating Smarter, Moving More, Building Helpful Habits, and attending weekly meetings, you can lose weight by focusing on foods that are "filling foods."
Continuing with the 4-way approach of Eating Smarter, Moving More, Building Helpful Habits, and attending weekly meetings, you can lose weight by focusing on foods that are "filling foods."
Food Pushers and Exercise Saboteurs
S pot your food pushers
A ssert yourself
B e on offence, not defense
O ne little bite won't hurt?
T ake control
A sk for help
G et support from others
E xercise your right to be healthy
A ssert yourself
B e on offence, not defense
O ne little bite won't hurt?
T ake control
A sk for help
G et support from others
E xercise your right to be healthy
Handling Special Occasions
T hink First
H ave a plan.
A cknowledge special foods.
N otice how often you eat.
K eep portions in check.
F ocus more on people.
U se smaller utensils or plates.
L et yourself enjoy the day.
H ave a plan.
A cknowledge special foods.
N otice how often you eat.
K eep portions in check.
F ocus more on people.
U se smaller utensils or plates.
L et yourself enjoy the day.
The Football Connection to Weight Loss
*Individual success starts with a HUDDLE. (Attend your weekly WW meeting)
*You have to stick with the GAME PLAN. (Flex/Core)
*We all FUMBLE. (Just get right back on track)
*Keep your eye on the GOAL. (Your next 5 lbs, 10%, or Ultimate Goal)
*BELIEVE in your abilities and never quit. (You can do it!)
*You have to stick with the GAME PLAN. (Flex/Core)
*We all FUMBLE. (Just get right back on track)
*Keep your eye on the GOAL. (Your next 5 lbs, 10%, or Ultimate Goal)
*BELIEVE in your abilities and never quit. (You can do it!)
Ways to Make Meals/Snacks More Satisfying
-Choose low energy dense foods that are filling because of water, air, and fiber.
-Incorporate the Good Health Guidelines.
-Eat a balance of foods from different food groups.
-Chew more.
-Use Points wisely; a few more Points now can save you from losing control later.
-Incorporate the Good Health Guidelines.
-Eat a balance of foods from different food groups.
-Chew more.
-Use Points wisely; a few more Points now can save you from losing control later.
Caramel Cookies
Caramel Cookies
POINTS® Value: 1
Servings: 60
Preparation Time: 5 min
Cooking Time: 10 min
Level of Difficulty: Easy
1/2 cup unsalted butter, softened1 cup packed brown sugar, dark1 large egg(s)1 tsp vanilla extract1 cup all-purpose flour3/4 cup whole wheat flour1/4 tsp table salt1/2 tsp baking soda
Preheat oven to 400°F.
In a large bowl, using an electric mixer, cream butter, sugar, egg and vanilla extract. Add remaining ingredients and beat thoroughly. Scrape dough out of bowl and onto a large piece of plastic wrap. Roll dough into a log, about 2 1/2-inches wide; completely wrap dough in plastic and refrigerate until firm, at least 20 minutes or up to overnight. Cut dough into 1/8-inch-thick slices and arrange on several large ungreased cookies sheets about 1- to 1 1/2-inches apart. Bake until lightly browned around edges, about 8 to 10 minutes. Allow cookies to cool on cookie sheet for about 1 minute and then remove to a wire rack to cool completely. Yields 1 cookie per serving.
POINTS® Value: 1
Servings: 60
Preparation Time: 5 min
Cooking Time: 10 min
Level of Difficulty: Easy
1/2 cup unsalted butter, softened1 cup packed brown sugar, dark1 large egg(s)1 tsp vanilla extract1 cup all-purpose flour3/4 cup whole wheat flour1/4 tsp table salt1/2 tsp baking soda
Preheat oven to 400°F.
In a large bowl, using an electric mixer, cream butter, sugar, egg and vanilla extract. Add remaining ingredients and beat thoroughly. Scrape dough out of bowl and onto a large piece of plastic wrap. Roll dough into a log, about 2 1/2-inches wide; completely wrap dough in plastic and refrigerate until firm, at least 20 minutes or up to overnight. Cut dough into 1/8-inch-thick slices and arrange on several large ungreased cookies sheets about 1- to 1 1/2-inches apart. Bake until lightly browned around edges, about 8 to 10 minutes. Allow cookies to cool on cookie sheet for about 1 minute and then remove to a wire rack to cool completely. Yields 1 cookie per serving.
Halloween Tips
Halloween Tips
*Buy candy you do not like and give that out
*Bag up candy in small treat bags so it is not loose and more tempting
*Have a plan for leftover candy - bring to work - send to school - send to work with someone else
*Don't stay at home - go to the movies or go out
*Figure out a plan - look up how many points a favorite candy is and work it into your day as a treat.
*Buy candy you do not like and give that out
*Bag up candy in small treat bags so it is not loose and more tempting
*Have a plan for leftover candy - bring to work - send to school - send to work with someone else
*Don't stay at home - go to the movies or go out
*Figure out a plan - look up how many points a favorite candy is and work it into your day as a treat.
Manage Your Feelings
1> Start becoming aware of your "emotional hunger."
2> Acknowledge the emotion- feel the feeling.
3> Reframe- What are you really hungry for and how can you get it better ways?
"If hunger is not the problem, then eating is not the solution."
2> Acknowledge the emotion- feel the feeling.
3> Reframe- What are you really hungry for and how can you get it better ways?
"If hunger is not the problem, then eating is not the solution."
Explore. Dream. Discover.
Steps to Discover
D efine a winning outcome
I nitiate a plan
S eek out resources
C onsider experiences
O pen yourself to the unknown
V isualize the rewards
E xamine and renew your commitment
R esolve to keep going
D efine a winning outcome
I nitiate a plan
S eek out resources
C onsider experiences
O pen yourself to the unknown
V isualize the rewards
E xamine and renew your commitment
R esolve to keep going
Tarragon Chicken Salad
1 cup Dannon All Natural Plain Non-fat yogurt
1 tsp. dry tarragon
1 Tbsp. Dijon mustard
3 cups cooked diced chicken
2/3 cup minced celery
2/3 cup minced scallions
1 1/4 cups halved cherry tomatoes
salt and pepper to taste
6 cups mixed greens
In a bowl combine yogurt, tarragon, and mustard. Let stand 10 minutes.
Add chicken, celery, scallions, tomatoes, and seasoning to taste. Let stand 15-20 minutes.
Serve over mixed greens.
Makes 4 servings; 5 points each
1 tsp. dry tarragon
1 Tbsp. Dijon mustard
3 cups cooked diced chicken
2/3 cup minced celery
2/3 cup minced scallions
1 1/4 cups halved cherry tomatoes
salt and pepper to taste
6 cups mixed greens
In a bowl combine yogurt, tarragon, and mustard. Let stand 10 minutes.
Add chicken, celery, scallions, tomatoes, and seasoning to taste. Let stand 15-20 minutes.
Serve over mixed greens.
Makes 4 servings; 5 points each
Soups On!
I like soup
I do
I would eat it in my house,
I would eat it with my spouse,
Before a meal, I'll have a cup,
I like the way it fills me up.
In a hurry you can see
On the go it satisfies me.
It warms me up when I am cold
and can help me lose, so I am told.
I can make it when I do Core,
If I'm hungry I'll have some more.
When counting points I make it low,
So I'll have plenty of points to go.
I really like it I must say,
I will eat it every day.
Have a "souper" week.
I do
I would eat it in my house,
I would eat it with my spouse,
Before a meal, I'll have a cup,
I like the way it fills me up.
In a hurry you can see
On the go it satisfies me.
It warms me up when I am cold
and can help me lose, so I am told.
I can make it when I do Core,
If I'm hungry I'll have some more.
When counting points I make it low,
So I'll have plenty of points to go.
I really like it I must say,
I will eat it every day.
Have a "souper" week.
Benefits of Dancing
Dancing benefits:
- A good brain workout (associated with reduced risk of demetia)
- Great for de-stressing
- Helps with muscle tone
- Tightens arms, abs, and buttocks
- Makes activity time go faster
- Burns calories, aids in weight loss!
"I hope you never fear those mountains in the distance,
Never settle for the path of least resistance,
And when you get a chance to sit it out or dance...
I HOPE YOU DANCE!"
-Lee Ann Womack
Look Back and Learn
One of Weight Watchers Healthy Habits is to Learn from Experience.
Learn that the scale gives you feedback on how you are doing. Learn when you are most successful, what motivates you, and the best way you add activity.
L earn from experience
O k that has worked well for me
O ops that hasn't worked so well
K nowledge applied from what was learned
B e aware of your habits and behaviors
A djust accordingly
C ontinue to attend weekly meetings
K now Positive thinking = Positive results
Learn that the scale gives you feedback on how you are doing. Learn when you are most successful, what motivates you, and the best way you add activity.
L earn from experience
O k that has worked well for me
O ops that hasn't worked so well
K nowledge applied from what was learned
B e aware of your habits and behaviors
A djust accordingly
C ontinue to attend weekly meetings
K now Positive thinking = Positive results
Favorite Zero or One Point Foods
My favorite 0 or 1 point foods are:
0: Colored peppers, Finn Crisps, Original Fiber One cereal, WW Fruities (blackberry)
1: Gala apples, Vitamuffins (cranberry or double chocolate), WW yogurt (amaretto cheesecake or black cherry), WW smoothies, WW mini caramel bars, Flat out low carb wraps, Laughing Cow light swiss, Orville 94% fat free popcorn, Almond Breeze Vanilla 40cal
0: Colored peppers, Finn Crisps, Original Fiber One cereal, WW Fruities (blackberry)
1: Gala apples, Vitamuffins (cranberry or double chocolate), WW yogurt (amaretto cheesecake or black cherry), WW smoothies, WW mini caramel bars, Flat out low carb wraps, Laughing Cow light swiss, Orville 94% fat free popcorn, Almond Breeze Vanilla 40cal
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