Saturday, May 29, 2010

Judy's Jottings May 29 - June 5

Hello, Loosers!

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."

I could not have said it better. Every effort that you make this summer to make the Weight Watchers Momentum Plan a part of your lifestyle is a step in the right direction.

Saturday, May 22, 2010

An Ode to Fitness
Leader, Pam

Tighten and tone,
Tighten and tone,
Move your body,
Find your “zone.”
Crunch and grunt,
Crunch and grunt,
Give your belly
A flatter front.
Clean and press,
Clean and press,
Think about Your sleeveless dress.
Kick and jab
Kick and jab
Sculpt and build
Those six pack abs
Walk and sweat,
Walk and sweat,
Time to stretch,
You’re not done yet.
Stop for drinks,
Stop for drinks,
Shower now‘
Cause fitness stinks!

Friday, May 21, 2010

Judy's Jottings May 23 - May 31

AMP UP Your Activity

Here is a link to a great site on exercise terminology.

Are you ready to walk a 5K? I certainly hope that you will be joining us at the park in Watagua at 2:00 PM on Sunday, June 6th to walk with other Weight Watchers. Of course, you can walk a 5K at any time in order to receive your 5K charm. They have been ordered and will be available after June 6, I hope.

As many of you know, I have always had a hard time with exercise. I am convinced due to this week's topic that I must increase my muscle mass so that I can up my BMR. I like to eat and want to be able to eat the maximum for my weight, age, height, and gender.

Several of you asked for the POINTS values of the New Frappucino Lights at Starbucks. One of my Sunday members provided me with the following:

Java Chip Frappucino Light - Grande 4 POINTS
Carmel Frappucino Light - Grande - 3 POINTS
Mocha Frappucino Light - Grande - 3 POINTS
Cafe Vanilla Frappucino Light - Grande 3 POINTS
Coffee Frappucino Light - Grande 2 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

Judy's Jottings May 16 - May 22

Eat Breakfast, Lose Weight

Eating breakfast is a proven weight-loss strategy because it helps you to manage your hunger so you don’t make poor choices at later meals.

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

Great Article on the Benefits of Breakfast

The Many Benefits of Breakfast

The right breakfast foods can help you concentrate, give you strength - even help you maintain a healthy weight.

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

Next week we are going to play Breakfast Jeopardy in our Weight Watchers' Meetings. Bring your knowledge about breakfast and be a winning loser.

Mothers' Day

Happy Mother's Day to all the moms out there!

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

These ideas came from my friend Zig

Friday, May 7, 2010

Putting the Past Behind

I got my first ticket in Texas today. I evidently ran a red light in Burleson on April 17th which was my second meeting in Burleson. They sent me a picture and it's my car and I was driving. However, I do not remember the circumstances. I don't run red lights on purpose. It was a careless mistake but can't do anything about it today except pay the $75.00 ticket and be thankful that it does not go down on my drivers license and does not get reported to my insurance conpany.

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.

Judy's Jottings May 9 - May 15

Building a Foundation of Support

Sometimes the very people with whom we are closest are the least supportive of our weight-loss efforts. What's more, we find that many of our relationships with others are built around eating and when we try to change that dynamic, we are met with resistance.

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.

The biggest supporter in my life is definitely my husband, Jim. Many of you know that he is a Lifetime Member of Weight Watchers, and that he also works for Weight Watchers. We work as a team to support each other. My kids also support me in my effort to eat healthy foods. While they order whatever they want when we go out, they are more than willing to let me have a bite or two of whatever they have just to satisfy my desire to have a taste.

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 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

The no-time-to-cook Guide

By Robin Vitetta-Miller, MS

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.
Dried fruit.
Nuts, including almonds and walnuts.
Fresh herbs, including cilantro.
Dried herbs/spices: oregano, thyme, curry, chili powder, cumin.
Fat-free mayonnaise.
Mango chutney.
Prepared salsa.
Gourmet mustard.
Barbecue sauce.
Hoisin sauce.
Tahini (sesame-seed paste)
Light coconut milk.
Baked corn chips (e.g., Baked Tostitos).

13 Quick Dishes

Now that you have your pantry stocked, here are just a few of the delicious dishes you can toss together — no recipe required!

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.

Picking Up the Pace

By William Sukala, MS, CSCS

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!