Friday, December 3, 2010
I began following the new plan eating 29 PointsPlus Values daily. I also had the 49 Weekly PointsPlus Allowance. I wanted to know the plan would work before I began sharing it with others, and I wanted to lose about 10 pounds.
My doctor's goal for me is 135. I still would like to get back to my original goal of 130 which was set 40 years ago:)
Let me know how you are doing.
Wednesday, December 1, 2010
Sunday, November 28, 2010
Please let me know if I can help you in any way.
You shared with us,
Knowledge we needed to succeed.
You cared for us,
When we were in times of need.
You showed us a new way to think about food.
You taught us to say, 'NO' without being rude.
You taught us to make better choices, for health.
And as we all know, knowledge is wealth.
You taught us to come to our meetings, for cheers.
These lessons we’ll remember for many years.
As the time comes to bid you a fond farewell,
And make room for the new, in our hearts you will dwell.
We will watch you fondly, as you ride off in the sun.
Happy Retirement, Momentum! POINTSPLUS has begun.
Saturday, November 13, 2010
No eyelashes, nail polish, nor underwear.
No padding, or jewelry, I’ve cut my hair.
No liquids, not even to brush my teeth.
No stockings or garters or girdles beneath.
Where am I going so UNDRESSED tonight?
To my Weight Watchers meeting and I want to weigh light!
By Sheryl Goad 1991
Monday, November 8, 2010
Monday, October 25, 2010
Wednesday, October 13, 2010
To track, the 3-month journal rules.
Food Companions, Smartphone apps,
Need a walking DVD, perhaps?
Electronic scales, crunchy snacks,
Help us slide into our slacks.
Choose a 1 Point bar or roll.
Use E-tools to gain control.
Check out the cool Momentum books.
They’ll train us to be healthy cooks.
Try a SmartOne, or a Side.
Point Clickers are a handy guide.
Use the Weeklies and Serving Sets,
Then watch our shrinking silhouettes!
Meetings are a source of power.
Support and fun for half an hour.
With these tools we’ll stay on plan,
And won’t go back where we began!
Tuesday, October 12, 2010
Come pick up some great items for Halloween, Thanksgiving, and Christmas.
If you need reasonably priced gifts for friends, teachers, grandparents, neighbors, or even yourself, you will want to be there!
We have DOOR PRIZES and give-aways!
All the vendors and WW are contributing some great door prizes.
Come enter your name and just cross your fingers your name to be called. :)
Our awesome vendors are:
Tuesday, October 5, 2010
If you lost .2 it is actually 3.2 ounces and a calorie deficit or burned of 700 calories.
If you lost .4 it is actually 6.4 ounces and a calorie deficit or burned of 1400 calories.
If you lost .6 it is actually 9.6 ounces and a calorie deficit or burned of 2100 calories.
If you lost .8 it is actually 12.8 ounces and a calorie deficit or burned of 2800 calories.
Wednesday, September 29, 2010
Here's a cute poem that goes along with our topic for this week.
Before you shop,
Check out in
How to do it?
Wednesday, September 15, 2010
That's right buy a monthly pass from now through September 25th and you get ONE FREE MONTH!!! That is less than $5 per week for the first TWO MONTHS!!
FREE REGISTRATION going on now...Perfect time to get back in your meeting!! No Miss Meeting Fees...you just pay the weekly fee, so what are you waiting for??? Return this week-our TEAM needs you back!
Sunday, September 12, 2010
I purposefully did not put a 0 before any of these weights. Mary mentioned in today's meeting that all she ever sees is the 0 in 0.2 and does not think of it as a loss. Let's change our thinking. Any loss is a good loss. Remember to bring in food items equaling your loss for the week. Together we can Lose for Good.
Saturday, September 11, 2010
I don't know what I will learn today, but I am exciting about finding out what is in store for us in 2011.
Monday, September 6, 2010
Sunday, August 29, 2010
"The vision must be followed by the venture...it is not enough to stare up the steps - we must step up the stairs!" - Vance Havner
“Those who think they have no time for bodily exercise will sooner or later have to find time for illness.” - Edward Stanley
“Physical fitness can neither be achieved by wishful thinking nor outright purchase.” - Joseph Pilates
"Everyone is an athlete. The only difference is that some of us are in training, and some are not." -Dr. George Sheehan
Monday, August 9, 2010
Attend your meeting every week to take care of yourself!!
You owe it to yourself!! You're worth it!!
If you have not been in the meeting room recently,
It's Time to COME BACK!!!
Don't let summer get in the "weigh" of your weight loss efforts.
When you have a bad week...
You need the meeting!
When you have a good week...
The meeting needs YOU!!
Thursday, July 29, 2010
When the road to success seemed much too long and each temptation was oh so strong and once again you gave into wrong-START OVER
When you've told your friends what you planned to do and trusted them to help you through and soon discovered its up to you-START OVER
When you know you must be physically fit but your hope seems gone and your stuck in a pit. That's not the time for you to quit-START OVER
When the week seems long and successes few and at weigh in time your feeling blue, remember tomorrow is just for you-START OVER
To start again means a victory's been won and starting over AGAIN means a race well won and starting over AGAIN proves it can be done, so don't just sit there-START OVER
Saturday, July 24, 2010
Friday, July 23, 2010
Sunday, July 18, 2010
And you've really tried with your heart and soul,
But somehow things got out of control.....START OVER.
When you have tried your best to do what you should
And you thought this time that you surely would,
But once again, you didn't do good...START OVER.
When the road to success seemed much too long
And each temptation was oh so strong
And once again you gave in to wrong....START OVER.
To start again means a victory's been won
And starting over again means a race well run
And starting over again proves it CAN be done
So don't just sit there....START OVER!
Weight Watcher Leader "Forever Slim"
Article By: Melissa Sperl
We'll help you overcome your plateau and get back on the losing path.
If you've been with Weight Watchers for a while, you've probably heard Success Stories talk about their plateaus — the times in their weight-loss plan when they couldn't lose, no matter how hard they tried.
Sounds like a bummer, right? After all, you want to see results for all the hard work you're doing!
But look at it this way: Plateaus are like resting spots. When you've been going, going, going for a while, there will come a time when you have to stop, rest, and take a look at the map.
Weight loss is much different when you have a lot to lose than it is when you're working on your last 10 pounds. Doesn't it make sense that you should need to take a break and reassess your plan?
The next time you get to a plateau, think positively and proactively: "This means I have to try something new now. What is it?" Try different things until you find an approach that gets the scale moving down again.
You've probably heard your Leader or other meeting members talking about the kinds of things that can get you through a plateau and moving again. Things like:
*Attitude is everything. Do you need to re-motivate?
*Recheck your daily POINTS® Target.
*Look at portions with a fresh eye.
*Commit to your POINTS Tracker.
*Try some zero POINTS value foods.
*Check your medications. Are they affecting your weight loss?
A plateau is a good time to get prepared for the road ahead. It's the perfect time to reassess your skills, knowledge and behaviors. At your next meeting, ask the friends around you if they've been through plateaus, and what they did to get through them.
"Not tracking allows "plausible deniability". If don't know for positive what I'm eating I can shift the blame for a lack of success onto the system rather than accepting it myself. But if I journal, I accept responsibility for the outcome.
Friday, July 16, 2010
Fruits and Vegetables aid in Weight Management.
Fruits and vegetables come in every color of the rainbow, but their real beauty lies in what's inside. Fruits and vegetables are great sources of many vitamins, minerals and other natural substances that may help protect you from chronic diseases. People who eat more generous amounts of fruits and vegetables as part of a healthful diet are likely to have reduced risk of chronic diseases, including stroke and perhaps other cardiovascular diseases, and certain cancers.
To get a healthy variety, think color. Eating fruits and vegetables of different colors gives your body a wide range of valuable nutrients, like fiber, folate, potassium, and vitamins A and C. Some examples include green spinach and grapes, orange sweet potatoes and oranges, yellow corn and bananas, purple plums and onions, red tomatoes and watermelon. Look for more variety, try something new regularly.
How can Fruits and Vegetables help you manage your weight?
Substituting fruits and vegetables for higher-calorie foods can be an important part of your weight loss strategy. Fruits and vegetables are a natural source of energy and gives your body many nutrients you need to keep going. Make them part of your healthy eating plan. There are many different ways to lose or maintain a healthy weight. Using more fruits and vegetables along with whole grains, dairy and lean meats is a safe and healthy way. The Good Healthy Guidelines are an important part of your plan for good health.
To lose weight, you must eat fewer calories than your body uses.
This doesn't necessarily mean that you have to eat less food. You can create lower-calorie versions of some of your favorite dishes by substituting low-calorie fruits and vegetables in place of higher-calorie ingredients. The water and fiber in fruits and vegetables will add volume to your dishes, so you can eat the same amount of food for fewer points. Most fruits and vegetables are naturally low in fat and calories and are filling.
Monday, July 5, 2010
Article By: Lisa Lillien
Three cheers for red, white and blue foods!
Here’s an exclusive Independence Day recipe from Hungry Girl.
July 4th Fruity Pudding Explosion!
Makes 1 servings
POINTS® value 2 per serving
1 Jell-O Sugar-Free Vanilla Pudding Snack
2 caramel mini rice cakes or soy crisps, crushed
1/3 cup sliced strawberries
1/4 cup blueberries
2 Tbsp (1 serving) Fat Free Reddi-whip
Spoon pudding into a dish. Top with fruit and crushed rice cakes (or soy crisps).
If you have not yet subscribed to Hungry Girl's daily newsletter, here is the link. You will not be disappointed in what you will learn from Hungry Girl.
This week's topic is the beginning of a 4 Week Challenge focused on our Healthy Guidelines of eating 5 servings of fruits and veggies each day.
The challenge this week is to fill half of our plates with veggies/fruits at each meal. Those that do will receive a very special "sticker" for their hard work.
Remember that a serving of veggies and/or fruits is 1/2 cup cooked or raw and 1 cup of leafy greens (salad stuff).
I pledge allegiance to myself, reaching weight goal and Lifetime Membership!
And to the healthy habits for which it stands,
One body...Under control...
With confidence and
new clothes for Fall!
Monday, June 28, 2010
B ooks w/Positive Message
C omplete Food Companion
D ining Out Companion
E motions to Feel and Not Feed
F itted Clothes (No Elastic Waist Band)
H anger (My Personal Anchor)
K eep WW Members in Mind
M emories of Reason for Wanting to Lose Weight (My Picture)
N o- Just Say It
O n Program
P oints Calculator/Postcards/Pictures of where I came from
Q uestions – “If I’m not hungry, why do I want to eat’?
S nacks/Support from Home
T ennis Shoes
V ictory I will feel when I return
W ater Bottle/Work Out Clothes
X-tra Smart Attitude
Sunday, June 20, 2010
For portion sizes on-the-go
Have a deck of cards in mind
Don’t be a portion-guesser
Thursday, June 10, 2010
Sunday, June 6, 2010
This delicious Cuban-Style Yam and Pork Stew Recipe for your slow cooker is a real treat! With the flavor and zest of traditional Cuban recipes, this reduced calorie version is a wonderful meal idea for any weight watcher. Each HUGE serving has just a 6 Point Total, so it’s a wonderfully satisfying meal choice that can be paired with some 0 Point Recipes for a great weight watchers meal. It’s tasty, juicy and super easy to make. And it’s a healthy recipe that the whole family can enjoy without knowing that they are actually eating healthy!
1 lb lean pork loin, cut into 1-inch pieces-
In your slow cooker, put pork, potatoes, chilies, tomatoes, peppers, garlic, orange juice, green onions, yellow onion salt, pepper, and; cover and cook on low setting for 6-8 hours.Stir in parsley lime juice, and cilantro; cover slow cooker and cook for 10 minutes more.
Saturday, June 5, 2010
At times I feel lonely.
So at these times,
At times I'm feeling funky.
So at these times,
But I've learned through my experience.
Yes, I know it's busy. I know some of you have ballgames, reunions, vacations, and other events going on, but I urge you to come to meetings. Yes, summer CAN be a busy season. But, don't wait until "back to school" to get control of your weight! Don't procrastinate. If you can't attend on your regular meeting time, there is another meeting at another time in the area. Just go to the Weight Watchers' website and type in your zip code. It will tell you where there is another meeting for you.
The change of seasons is motivating to me! What needs to happen so that you get back that weight management "honeymoon feeling" in whatever might be hanging you up? Do you need to tweak your routine, adjust to a new summertime schedule, and NOT let your hard work on the program go down the drain?
Change could be overwhelming. Just as when we have a weight loss goal, it seems daunting if we think how far we might have to go. For me, I know I need to work out and get more activity in the summer months. I know I need to be at meetings because I need the weekly interaction. You need the meetings too. You can do this program. I can do this program. I'm willing to do what it takes for one more week!
Saturday, May 29, 2010
And so it begins! Hard to believe summmer is here! Because our seasons are changing, so are our routines. Is summertime harder or easier for you to stay on program? There are so many breaks in our routines with everything from reunions to ballgames to holidays. Another leader named Salle said this:
"Are these going to be excuses to eat more "casual calories" than usual. Well, I guess it depends on how much you want to reach your goal. Maybe this year will be the year that we'll learn to enjoy the people we're actually spending the holidays with rather than stuffing ourselves on the food. Hey, don't start yelling at me yet - I didn't say don't eat those hotdogs or hamburgers or ribs - I just mean don't think the food IS the holiday, it's only a part. It all goes back to the things we keep talking about - learning how to eat no matter when, no matter where - it's all just portion control. There isn't even a magic formula - eat less, lose more! Taste and enjoy everything, just don't over indulge."
Saturday, May 22, 2010
Tighten and tone,
Friday, May 21, 2010
Here is a link to a great site on exercise terminology.
Java Chip Frappucino Light - Grande 4 POINTS
If you recieve information about these POINTS that disagree with mine, please let me know. As I said before, I got this information from one of my members who works for Starbucks.
Friday, May 14, 2010
Since eating breakfast is one key to long-term, sustainable weight loss, make it part of a daily routine. Include plenty of variety in your breakfasts as well as filling foods and protein. Be sure to occasionally have your favorite breakfast meal even if it isn’t point friendly. Or use eTools to make your favorite breakfast POINTS friendly.
Would you consider starting out on a trip with no fuel in your car? Your body needs fuelto work at its maximum potential.
Here is a Weight Watchers site that you can go to for more information on breakfast.
Thursday, May 13, 2010
By Kathleen Zelman, MPH, RD/LD WebMD Weight Loss Clinic - Feature
Reviewed By Louise Chang, MD
Your mother was right: Breakfast really is the most important meal of the day. Not only does it give you energy to start a new day, but breakfast is linked to many health benefits, including weight control and improved performance.
Studies show that eating a healthy breakfast (as opposed to the kind containing doughnuts) can help give you:
- A more nutritionally complete diet, higher in nutrients, vitamins and minerals
- Improved concentration and performance in the classroom or the boardroom
- More strength and endurance to engage in physical activity
- Lower cholesterol levels
Eating breakfast is important for everyone, but is especially so for children and adolescents. According to the American Dietetic Association, children who eat breakfast perform better in the classroom and on the playground, with better concentration, problem-solving skills, and eye-hand coordination.
Breakfast Benefit: Weight Control
Many studies, in both adults and children, have shown that breakfast eaters tend to weigh less than breakfast skippers.
Why? One theory suggests that eating a healthy breakfast can reduce hunger throughout the day, and help people make better food choices at other meals. While it might seem you could save calories by skipping breakfast, this is not an effective strategy. Typically, hunger gets the best of breakfast-skippers, and they eat more at lunch and throughout the day.
Another theory behind the breakfast-weight control link implies that eating breakfast is part of a healthy lifestyle that includes making wise food choices and balancing calories with exercise. For example, consider the successful losers followed by the National Weight Control Registry, all of whom have lost at least 30 pounds and kept it off at least one year. Some 80% of the people in the Registry regularly eat breakfast (and also follow a calorie-controlled, low-fat diet).
It's worth noting that most studies linking breakfast to weight control loss looked at a healthy breakfast containing protein and/or whole grains -- not meals loaded with fat and calories.
Make Lean Protein Part of Your Breakfast
Adding a little lean protein to your breakfast may be just the boost you need to help keep you feeling full until lunchtime.
"Protein blunts your hunger the most, and is the most satiating," Purdue University researcher Wayne Campbell, PhD, tells WebMD.
And a traditional breakfast of eggs may be one of the best ways to get your morning protein. While eggs are not always associated with weight loss, they contain some of the highest-quality protein.
In a study presented at the 2007 Experimental Biology meeting, researchers at Pennington Biomedical Research Center compared weight loss in women who ate either two eggs or a bagel for breakfast. The two breakfast meals were identical in calories and volume.
"Compared to the bagel eaters, overweight women who ate two eggs for breakfast five times a week for eight weeks as part of a low-fat, reduced-calorie diet, lost 65% more weight, reduced waist circumference by 83%, reported higher energy levels, and had no significant difference in their ... blood cholesterol or triglyceride levels," reports researcher Nikhil V. Dhurandhar, PhD.
Another study, reported in the Journal of the American College of Nutrition, also substantiates eggs' ability to satisfy hunger.
"Both these studies show that when people eat eggs at breakfast, they felt more satisfied and consumed fewer calories throughout the day, compared to those who ate a primarily carbohydrate meal like a bagel," explains Dhurandhar.
But what about the cholesterol in eggs? A large egg contains 75 calories, 6 grams of protein, and 212 mg cholesterol. According to the American Heart Association (AHA), healthy people can eat an egg a day.
"It should be noted in our study that none of the women had increases in blood lipids, confirming that healthy adults on a low-fat diet can enjoy eggs without significantly impacting their risk of heart disease," says Dhundar.
Another study, reported in Obesity Research, found that women who added a little lean protein to their breakfast (in the form of a slice of Canadian bacon added to an egg sandwich made with an English muffin) felt less hunger during the next four hours than those who ate a breakfast without protein.
All the participants lost about 18 pounds over the course of the study, but the group eating more protein - about 30% of total calories - kept more lean muscle than the group who ate the same number of calories but less protein.
Experts note that lean muscle mass is more metabolically active, and thus helps with weight management.
Breakfast Cereal and Weight Control
Many studies have also shown that when breakfast cereal is consumed as part of an overall healthful lifestyle, it can play a role in maintaining a healthy body weight.
A Harvard study of more than 17,000 men found that those who frequently ate breakfast cereal -- both refined grain and whole-grain types -- consistently weighed less than those who rarely or never ate breakfast cereal.
Another study, published in the Journal of the American Dietetic Association, evaluated the diets of adults and found that breakfasts of ready-to-eat cereal were associated with lower BMIs in women than other, higher-fat breakfast meals.
Choosing the Right Breakfast Foods
This just goes to show how important it is to choose the right foods for breakfast. A healthy breakfast meal should contain a variety of foods, including fruits, vegetables, whole grains, low- or non-fat dairy, and lean protein.
Even if you think you don't have time to eat breakfast, there are grab-and-go options that fill the bill. Some quick and healthy choices include:
- A veggie omelet and a piece of whole-wheat toast
- A whole-wheat English muffin with low-fat cheese, a scrambled egg, and slice of tomato or lean ham
- Smoothie made with fruit and low-fat yogurt
- Salmon on 1/2 whole-grain bagel with light cream cheese
- Whole-grain cereal with fresh fruit and low-fat milk
- Oatmeal made with skim milk, raisins and nuts, with 4 ounces of orange juice
- Low-fat yogurt and a piece of fresh fruit
- Yogurt smoothie and breakfast bar Hard-boiled egg and a banana
Published August 29, 2007.
Saturday, May 8, 2010
How will you celebrate this year? This could be a challenging weekend. Are you ready to party? Graduation celebrations are once again staring us in the face! How about those ballgames beginning already? "Well", said the reluctant WW member, " I just might as well throw in the towel...this is not the time to count POINTS, journal, or watch portion sizes." Right? WRONG!
This is EXACTLY the time to make that game plan...and forget that excuse bag at home! Remember...WE are in this for LIFE, and our bodies do NOT take a vacation from that! If we are serious about changing our bad habits into healthy, positive ones, then let's do it NOW! If not now, when? How long have we been saying that we can do this ONE MORE WEEK? Does that just mean if there is NOTHING special going on in our lives? Well, there is ALWAYS something going on...because, folks, this IS your life! And we are going to overcome those obstacles, tackle those challenges, and get to those goals we have set for ourselves! WE CAN DO IT together! Just think...what do you want to feel like by Memorial Day??? I want to feel like a million because I did not let FOOD control me! How about you?
I hope you have a wonderful day as a mother or with your mother. And you can pretend that I, as your WW mother, am watching you! See you in the meeting room! --Judy
Friday, May 7, 2010
I am reminded of how I often I can't remember what I have eaten if I don't write it down. Tracking is the only way that I can be sure I am eating the correct number of POINTS to maintain my weight loss. Just like the light that I can't remember, I can't always be sure of what I have eaten if it is not written down.
Tracking is one of the best ways to insure weight loss and weight maintenance. Right now I am disgusted with myself for having made a careless mistake. However, I am not going to go out and purposefully run another red light just because I ran one over a month ago.
Let's make sure that we don't slash all of our tires just because one is flat. If we have an "Oops" at breakfast, we can still have a "Wow" at lunch and dinner.
This week we will focus on learning how helpful a supportive network can be and we will explore ways to build the network. We need to learn the importance of taking responsibility for expressing our needs to others around us.
Not everyone is blessed with a great support team. Many of you may live with saboteurs. You know, husbands who won't even try our delicious Weight Watchers recipes or friends who continuously try to get us to eat more than we should. Sometimes that happens because our friends don't really know what we need. It is in our best interest to ask for what we want.
Unfortunately, friends and family are not always eager supporters, likely because they are jealous or afraid of how the changes we make will impact them. You can always find support at our meetings and on the Weight Watchers site. Just go to the messages boards at www.weightwatchers.com and you will lots of people who are willing to share experiences, recipes and thoughts with you.
I have nothing really exciting to write about this week except my sincere desire to help people lose weight and live a healthy lifestyle. For me, Weight Watchers is all about helping others find the satisfaction of losing weight and keeping it off.
I hope all of you have a wonderful week. The weather is nice and walking is a great way to increase your efforts to lose weight.
Saturday, May 1, 2010
Do you find yourself eating the same old meals over and over because you can't figure out what else to make — quickly? Or ordering takeout more often that you (or your wallet) would like? Shopping for the right foods can get you out of this rut. Check out our list of pantry staples, then try the 13 quick meal ideas that follow. The most you'll have to do is boil water!
Smart Shopping List
Whole-grain breads and whole-wheat pita; whole grains (including whole-wheat couscous), whole-wheat tortillas; prepared pizza crust (e.g., Boboli).
Canned beans and chickpeas.
Canned tomatoes; jarred tomato sauce.
Vegetables (fresh, canned, jarred): red and green lettuce, tomatoes, celery, bell peppers, watercress, red onion, garlic, shredded coleslaw mix, jarred beets, roasted red peppers, pickled jalapeños and canned water chestnuts.
Fruit (fresh or frozen/canned in its own juice), including lemons and limes.
Pre-cooked chicken, turkey breast, roast beef and pork tenderloin.
Canned salmon and tuna.
Reduced-fat or fat-free cheese, including Parmesan, Swiss and blue cheese, and fat-free sour cream.
Nuts, including almonds and walnuts.
Fresh herbs, including cilantro.
Dried herbs/spices: oregano, thyme, curry, chili powder, cumin.
Tahini (sesame-seed paste)
Light coconut milk.
Baked corn chips (e.g., Baked Tostitos).
13 Quick Dishes
Chicken Salad: Combine pre-cooked chicken breast, diced roasted red peppers, fat-free mayonnaise and gourmet mustard; spoon mixture into whole-wheat pita.
Hummus: Purée together chickpeas, tahini, garlic and lemon juice; serve with baked corn chips or whole-wheat pita wedges.
Tomato Pie: Top prepared pizza crust with garden-style pasta sauce, reduced-fat Parmesan cheese and oregano.
Royal Rueben: Make coleslaw (combine shredded cabbage/carrot mix and fat-free mayo); place slaw on whole-grain bread; top with lean roast beef and reduced-fat Swiss cheese.
Spicy Salmon: Combine canned salmon, diced pickled jalapeños, gourmet mustard and fat-free mayo.
Asian Chicken: Coat cubed, pre-cooked chicken breast with hoisin sauce; toss with water chestnuts and chopped celery.
Chicken Fajitas: Top whole-wheat tortillas with slices of pre-cooked chicken breast, green bell peppers and red onion; serve with fat-free sour cream and salsa.
Moroccan Couscous: Add boiling water to whole-wheat couscous; let stand 5 minutes. Add chopped mixed dried fruit, ground cumin and sliced almonds.
Turkey Wrap: Spread gourmet mustard on a whole-wheat tortilla; top with smoked turkey breast, reduced-fat cheese, shredded lettuce and sliced tomato; roll up.
Mexican Beans: Combine three-bean varieties (black, white, pink), canned tomatoes, diced yellow bell pepper, chopped fresh cilantro and chili powder.
Chicken-Chutney Sandwich: Spread chutney on whole-grain bread; top with slices of pre-cooked chicken breast and red lettuce.
Thai Fruit: Combine fresh and/or canned fruit (such as pineapple, mango, melon, grapes, papaya), sliced almonds and light coconut milk.
Barbecued Pulled Pork: Combine shredded, cooked pork and barbecue sauce; serve on whole-grain bread.
Q: What is the difference between leisure walking, moderate walking, and brisk walking?
A: It's a matter of intensity. Here are some guidelines: At light (leisure) intensity, you can talk and sing while you walk. You are not sweating and your breathing is normal. At moderate intensity, you can talk but not sing. Your breathing is deep and you begin to sweat after about 10 minutes. At high intensity (brisk walking or running), you can talk only briefly and can't sing. Your breathing is rapid and deep and you begin sweating in about 3-5 minutes. If you need to lose 30 pounds or more, do not exercise at a high intensity unless you have talked to your doctor.
Bear in mind that even leisure walking has health benefits. By virtue of the fact that you're up on your feet and that walking is gravity bearing, it is a physical activity that matters, fitness-wise. True, it probably won't prepare you for the Olympics nor confer any high level of fitness, but it can offer health benefits. Low-level walking has been shown to improve cholesterol levels, lower blood pressure and reduce your overall risk of heart disease (among a long list of other benefits). As you adapt and progress to higher walking speeds, you not only receive the health benefits but also the fitness benefits. As with any exercise program, ease into it and stay consistent. Health and fitness is just a step away!
Friday, April 30, 2010
Activity POINTS Values
Activity POINTS values measure the impact of physical exercise on weight loss. We can earn extra activity POINTS values to offset extra food POINTS values. Activity POINTS values can roll over from day to day but not week to week. (There’s no limit on how many can be swapped for food.)
The Weekly POINTS allowance gives us the flexibility to go over our daily POINTS target without going off plan. Allocating our weekly POINTS Allowance for days when we know we’re going to dine out can help us stay in control.
Something to Think About
Eating out in a healthy way is a habit that will serve us well throughout our lives. If we learn the skills now they will get us to goal and keep us there.
Dining out does not have to be a navigational nightmare. You can do it. Plan, and monitor your portion sizes. Have fun and enjoy eating out. You will be doing it for a lifetime!
Wednesday, April 28, 2010
Friday, April 23, 2010
April 24 - May 1
Friday, April 16, 2010
Reframing is a Tool for Living that can help. It can help us understand the good intention behind our behaviors. We have to stop and think. What are we getting by going off-plan? We may think that we will get relief from stress, boredom, or the feeling of control. However, reframing our thoughts about the weekend will help us view it as an opportunity to create a healthy lifestyle. By determining the positive intention behind the behavior, we can find nonfood ways to get the positive feeling we seek. Please let me know if you want one.
I know that many of you are thinking that it is easy for me to "be good." The exact opposite is true. I struggle. The last few weeks have been especially difficult for me, and the scales show it. Don't give up on me. I'll be in control this week because I have admitted that I need help, and I know that you will give it to me.
Using activity in place of poor eating choices is an effective way to reframe. Using extra weekend time to plan and/or cook for the week ahead is also a positive way to reframe.
My Weekend Weakness
I can’t let weekend weakness
Learning how to live a healthy lifestyle seven days a week is crucial to long-term success. Understanding how to manage less-structured weekends will make it easier to reach goal and stay there.
If you don’t want to slip, don’t go where it’s slippery!
Next Week's Topic: Build helpful habits that support lifelong success.
Sunday, April 11, 2010
Weight loss is a journey. A trip with ups and downs.
If you monitor your habits, you’ll lose those excess pounds.
First you have to track-it. Write down everything you eat.
Monitor your feelings. Keep bites and licks in check.
None of us is perfect. Stay strong when you plateau.
Take charge of all your habits. Don’t let setbacks rule your day.
-Pam, Weight Watchers Leader
Friday, April 9, 2010
Monitoring Yourself: A Journey of Self-Discovery
Experience from another leader: "After a recent hospital stay, my MIL was monitoring her Blood Pressure as requested by her Doctor. After repeated high readings we were all quite alarmed so the Dr insisted she come to the office. When I drove to pick her up I ask her to bring her BP device along with us so we could compare it to the Doctors.
What a relief! The device was VERY inaccurate . Even though her BP was slightly elevated it was probably because she was so stressed over what she THOUGHT it was!
This made me think about how we monitor or track on the food plan. I couldn't help but wonder about how well our "monitoring device" is working? We all know for a fact that Tracking is a key skill for success.
How do you MONITOR your food intake? What do you use for a Monitoring device? Clicker? Calculator? On line? 3 month journal? What else do you make note of? How could failing to monitor interfere with your success? How does tracking help?"
Thought for this week: Quitting won’t help you lose weight!
Friday, April 2, 2010
FREE REGISTRATION STARTS NOW
April 4 - May 29
Bring a BUDDY to join with no Registration Fee!!!!
(Thank you to Leader Tammy for the following inspirational article.)
Who makes an AWESOME BUDDY?
Anyone you feel comfortable making the Journey with! It could be a spouse, a child, a neighbor, a member in your meeting, a co-worker, a best friend or a complete stranger from http://www.weightwatchers.com/.
Many members found their buddies right in the meeting room-It is so much more than just a weekly meeting, so many beautiful friendships got started just because two people made their weekly meeting a priority!
It's our buddies that can pick us up when we fall, cheer for us when we have reached a goal, and are there for us no matter what the reason.
If you are still taking this journey alone I hope this weeks meeting showed the importance of a having a buddy!
If you missed the meeting or you are still unsure what it takes to be a buddy, and the benefits of having a buddy here is a brief list of what went on in the meetings this week:
BENEFITS OF HAVING A BUDDY
Someone for support & motivation
Someone to support & motivate
Someone to cheer you on & vice versa
Accountability to each other
Someone to inspire & be inspired by
Satisfaction of knowing you are helping each other succeed
A dose of healthy competition
Someone to enjoy the journey with
Someone with a workable schedule
Someone with a similar level of commitment
Someone that has the ability to reinforce POSITIVE behavior and not be jealous of your success
It is hard to stay committed and motivated if your buddy is known to not stick with it!
As they say a chain is only as strong as its weakest link; make sure the links to your weight loss team are strong!
Find people you can share your goals with-come up with a goal each week to aim for, share that goal with your buddy or buddies-this will keep you motivated because you have all made yourself accountable!
Reward Yourself! Part of the joy of working as a TEAM is sharing success!
Research has shown that those that have a buddy not only have more fun on the journey but they lose more weight and keep it off!
Monday, March 29, 2010
Cadbury Caramel, (1 egg)-5.0 points
Cadbury Chocolate Creme Egg, (1 egg)-4.5 points
Cadbury Creme, (1 egg)-4.0 points
Cadbury Mini Creme Egg, (1 mini egg)-1.5 points
Cadbury's Mini Eggs (in a bag), (12 pieces)-5.0 points
Chocolate Nest Eggs, (1 egg)-1.0 points
Dove Chocolate Bunny, (1.8 oz)-3.0 points
Hershey Milk Chocolate Eggs, (7 pieces)-5.0 points
Hershey Milk Chocolate Bunny, (7 oz)-5.0 points
Hollow Chocolate Bunny (1 oz)-4.0 points
Jelly Beans, Smuckers, (24 pieces)-3.0 points
Jelly Beans, (Large) (13 pieces)-3.0 points
Marshmallow/Chocolate Egg, (1 piece)-2.0 points
Malted Milk Eggs (8 eggs)-4.0 points
Milky Way, (1 egg)-5.0 points
Nestles Baby Ruth-4.5 points
Nestles PB Mallow-3.5 points
Peanut Butter Chocolate Egg (Small 3)-5.0 points
Peeps (4)-3.0 points
Plain/Peanut M & M'S (1/4 cup)-5.0 points
Reeses Peanut Butter Eggs (1)-4.0 points
Snickers Egg, (1 egg)-4.0 points
Solid Chocolate Bunny (2 oz)-8.0 points
Suck An Egg Sucker (1 egg)-2.0 points
Sweet Tart Eggs (12 eggs)-1.0 points
When you're confused or unsure of what should you do?
You can try calling a buddy or two.
When eating decisions are getting you down,
A really good friend can get rid of that frown.
When celebrating is in order and you won't except less,
You can rely on your friends to cheer your success.
You're in great company and each week you will see,
You can always count on your Weight Watchers Family
I plan to add more as time allows for this week. In future weeks the Jottings will be done before the Sunday meeting each week.
Here are some tips to help you get beyond the plateau:
Understand Weight Loss - When your body loses weight it requires less energy to move. Weight training can help you increase lean body mass and help make up for the loss of calories.
Make Workout Changes - Your body gets used to your workout routine and doesn't work as hard as it did when you first started. Try adjusting the intensity, duration and/or frequency of exercise and try interval training for a boost.
Monitor Food Intake
Sometimes calories have a way of "creeping up" on us. Maybe it's a good time to review your daily food intake and see if you aren't adding unnecessary calories that you weren't aware of. Also pay special attention to restaurant meals. Make sure you are getting enough calories, especially if you are working out a lot. Sometimes when the body doesn't get enough calories it can thwart the weight loss process.
Wear a Pedometer - Think you're walking enough? Well this handy device can tell you exactly how many steps you take and make it easy for you to add in more! Aim for 10,000 steps a day.
Eliminate Stress with Yoga - A weight loss plateau can cause stress, which may cause stress eating. Research has shown that Yoga actually lowers levels of stress hormones and increases insulin sensitivity. This means that it sends signals to the body to burn calories as fuel rather than storing it as fat.
Sunday, March 28, 2010
Saturday, March 27, 2010
Trying to keep members in 13 meetings informed with my newsletter, Judy's Jottings, has become an albatross around my neck taking up way too much time. While I love having email contact with members, I think this will be a better way of conveying member achievements, challenges, recipes and up to date information about the meetings I lead.
Members will still have my email address so that they can contact me personally if needed.
I can't seem to figure out how to change the color in my title, but I'm sure I will learn how that is done.