Most of us have cell phones; what happens if you do not charge your phone? The answer of course is it will not work.
We must recharge ourselves too. Take time for yourself this week … Spend 45 minutes at a meeting. Listen to something motivational on your drive to work or the stores. Take 20 minutes to plan a menu for the week, or do some simple exercises. It is all about moving yourself higher on the list of important things in your life, maybe you won't put yourself 1st on that list, but you must be on there somewhere.
Recharge your brain, your body, your spirit and it will recharge your motivation as well.
“Breakfast for Champs”
I often get asked to help members out by focusing on FOOD IDEAS – that was this meeting and we did get many many ideas – I ‘ll try and remember some (while I am writing this, I am wishing I had written them down). Before I offer up what came from the meeting – I wanted to offer you what the Weight Watchers Training Department offered as input into this meeting:
The Value of Breakfast
Research has shown that people who skip breakfast may not be as successful with weight management as people who eat breakfast regularly. That’s because skipping breakfast can make you more likely to overeat later in the day. A study published in The American Journal of Clinical Nutrition suggests that breakfast eaters fall prey to impulse snacking less often than non–breakfast eaters.
Breakfast excuses, Busted
These solutions counter the top excuses keeping members from eating a morning meal:
Excuse: I don’t have time.
Solution: Go portable with Power Foods: a hard-boiled egg cooked the previous night, string cheese and an apple, or a packet of oatmeal, a high-fiber breakfast bar, or a smoothie with added fruit to eat at work.
Excuse: I’m not hungry when I first wake up.
Solution: Try a fruit- and low-fat yogurt-based smoothie or at least a nonfat latte—both contain Power Foods for lasting energy.
Excuse: I hate cereal and eggs.
Solution: So eat lunch or even dinner foods, such as low-fat cheese and tomato on a whole-wheat English muffin, peanut butter on whole-grain toast, a banana and a small handful of peanuts or almonds, or even a low-fat burrito with cheese, beans, or chicken.
Smoothies:
~ Milk or yogurt with one or two fruit components and peanut butter (or PB2) or whey protein. Make with frozen fruit or ice.
~ I heard about “Green Smoothies” from several members and found this recipe online at a website containing lots and lots of smoothie recipes called "Smoothie Handbook" However, let me just state that there are WW Points given on the site – they appear to be points from the old program and are not verified or endorsed by Weight Watchers or me.
Berry Greens
1 large banana, ripe
1 cup blueberries, frozen
1/2 cup strawberries, frozen
5 oz spinach, fresh
1 1/2 cups pure water
Pour water in first. Then place the banana closest to the blade with the rest of the ingredients on top. Blend until smooth. Serves 1
Oatmeal / Cereals and other Grains and Healthy Carbs:
Many of you have oatmeal – it was interesting that the split between home cooked, instant and purchased (at, for instance. Starbucks or McDonalds) was pretty even. Overwhelmingly though, folks who eat cooked cereal including grits and cream of wheat report great satisfaction – both in taste and satiety. One brand that came up a lot is the Quaker Weight Control Oatmeal and many members also reported that they use the Weight Watchers Oatmeal (available at the meeting room) because it tastes great, makes up easily and has the PointsPlus Values right on the pack.
Cereals that got a mention were, the most popular: Kashi (Various), Special K and Fiber One. Others that were mentioned are Bran Flakes, All Bran and also Shredded Wheat.
Cooked Breakfasts:
Many folks do take the time to cook an egg or two or egg whites (from the carton or made from eggs you break) in the morning. We discussed Hungry Girl and spoke of “egg mugs”
Here is an example:
All-American Egg Mug
PER SERVING (entire recipe): 173 calories, 3g fat, 770mg sodium, 9g carbs, 1g fiber, 2.5g sugars, 26g protein -- PointsPlus® value 4*
Sweet, cheesy, and full of faux sausage
Ingredients:
1 Morningstar Farms veggie sausage patty (or another low-fat sausage patty with about 80 calories)
1 tbsp. sugar-free pancake syrup
1/2 cup fat-free liquid egg substitute (like Egg Beaters Original)
1 slice fat-free American cheese
Directions:
Lightly spray a large microwave-safe mug with nonstick spray. Add sausage patty and microwave for 45 seconds. Use a fork to break patty into pieces inside mug, until mostly crumbled. Add syrup and toss to coat. Add egg substitute and microwave for 1 minute.
Gently stir and microwave for 45 seconds. Tear cheese into pieces and add to the mug. Microwave for 15 seconds.
Lightly stir, let cool slightly, and then dig in! MAKES 1 SERVING
Sweet, cheesy, and full of faux sausage
Ingredients:
1 Morningstar Farms veggie sausage patty (or another low-fat sausage patty with about 80 calories)
1 tbsp. sugar-free pancake syrup
1/2 cup fat-free liquid egg substitute (like Egg Beaters Original)
1 slice fat-free American cheese
Directions:
Lightly spray a large microwave-safe mug with nonstick spray. Add sausage patty and microwave for 45 seconds. Use a fork to break patty into pieces inside mug, until mostly crumbled. Add syrup and toss to coat. Add egg substitute and microwave for 1 minute.
Gently stir and microwave for 45 seconds. Tear cheese into pieces and add to the mug. Microwave for 15 seconds.
Lightly stir, let cool slightly, and then dig in! MAKES 1 SERVING
HG Sodium Tip: Shave about 100mg sodium off the stats by using the following products: Joseph's Sugar Free Syrup and Smart Beat Fat Free American Flavor Non-Dairy Slices.
If your breakfast choices are limited or you just feel like buying breakfast from the drive-through here are some “acceptables”:
Dunkin Donuts – Breakfast wraps got several mentions, as did the egg white flatbreads and they seem reasonable for the PP Value
Starbucks – sell fruit cups and oatmeal. Steer clear of the baked goodies. In some stores you’ll find some good options; I just calculated the Egg White, Spinach and Feta Wrap and it comes in at a reasonable total.
McDonalds –oatmeal and other choices, such as scrambled eggs and English muffins are fairly low in PointsPlus Values.
Burger King Breakfast Ham Omelet Sandwich and the Breakfast Croissan'wich Egg & Cheese both seem to be reasonable choices.
NOTE: Please be sure to check all ingredients as well as the PointsPlus Values of all foods before you consume them – you shouldn’t rely on members in the meeting room or me when it comes to checking the PointsPlus Values of what you eat.
Exer-scuses
This week’s weight-loss skill:
Identifying and overcoming exercise obstacles so you can move more.
Do you or don’t you? If you do – we need you to tell us what, how, when and why and if you don’t come and get some help and tips from those who do…
I shall also be rewarding those who completed the 5K challenges completed over the weekend or in the past few weeks – come and claim your prize.
We’ll also talk about the challenge and how to make a difference for the rest of the spring and summer.
NEWS FOR MEMBERS!
SUNDAY May 22, 2011
Walk-!t Day Is Here!
IF YOU GOT OUT TO WALK – CONGRATULATIONS!
Got Legs? by Connie Tetrault
We have some Runners
We have some Walkers
We have some who think its a race
Others who will stroll at their own pace
It's not one, not 2 but a 5k...
left foot, right foot, and you are on your way
At first it may seem really really long
you're at mile 1, power up that music, and walk to your own song
You're music has been playing and you look up to see
"Oh my, is that the finish line? Oh yes it must be...
Left foot, right foot and you are on your way
Guess what, you just finished your OWN 5k…
IF YOU HAVE NOT BUT STILL WANT TO:
I encourage you to do it sometime in the 3 weeks ahead of us. The training program is in the “Walk-!T” booklet that we gave to members
6 weeks ago and I still have some, so ask me for one if you would like to participate.
6 weeks ago and I still have some, so ask me for one if you would like to participate.
By the way, I’ll honor the pedometer coupon in the booklet for another couple of weeks – so if you meant to pick up a pedometer;
come and get one and ask for $5.00 off while we still have them.
come and get one and ask for $5.00 off while we still have them.
Sale Sale Sale Sale Sale Sale Sale Sale
THIS IS THE LAST WEEK TO GET THESE ITEMS ON SALE
Some of your favorite items on Sale FOR $3.50
3 PP Snack Bars - usually $4.95
3 PP Baked Snacks and Pretzels - usually $4.50
and the NEW 2 PP Popped and Crunchy Crisps - Usually $4.50
Apple Cinnamon Bar Cinnamon Crumb Supreme
Peanut Butter & Chip Delight Roasted Almond Sensation
Sweet 'N Salty
Cheddar Twists Dijon Pretzel Thins
Original Multigrain Crisps Multigrain Ranch Crisps
Rosemary & Olive Oil Pretzel Thins
And the NEWEST INTRODUCTION TO THE PRODUCT FAMILY:
BBQ Pop Crisps Cinnamon Swirl Pop Crisps
Available while stocks last – sorry no rain checks (sale from 05/08 till 05/28)
Perfectly portioned treats hit the stores and hit the spot this spring
– And you know I mean ICE CREAM!
Are you screaming for ice cream? We’re excited to debut new Weight Watchers snack-size frozen novelty items just in time for warmer weather. These perfectly portioned treats are sure to satisfy your desire for deliciousness, all at low PointsPlus® values!
Are you screaming for ice cream? We’re excited to debut new Weight Watchers snack-size frozen novelty items just in time for warmer weather. These perfectly portioned treats are sure to satisfy your desire for deliciousness, all at low PointsPlus® values!
Snack Size Chocolate Fudge Bars are the mini version of our classic favorite. They have the same rich, rewarding chocolate taste as our popular ChefsBest® giant-size bars, but at only 45 calories and a PointsPlus® value of 1!
Snack Size Variety Pack Vanilla Bean and Dutch Chocolate Sandwiches feature low-fat vanilla bean ice cream or low-fat chocolate ice cream nestled between chocolate cookie wafers. Each sandwich contains 80 calories and has a PointsPlus® value of 2 per sandwich. Be sure to check out all Weight Watchers Frozen Treats
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Nutrition News You Can Use
from Maria Kinirons, RD
from Maria Kinirons, RD
This is from a blog by a Registered Dietician who works full time for Weight Watchers
Pecans and walnuts have always been my nuts of choice. I love them chopped in a salad or thrown into my morning oatmeal for some crunch. While many of my friends have been raving about the benefits of almonds while tossing back their chocolate-covered versions, I’ve always felt that based on taste alone, pecans and walnuts “naked” are the way to go.
According to a new scientific study revealed at the 241st Annual meeting of the American Chemical Society in March, walnuts have emerged as the nut of choice, among nuts such as almond, peanut, pistachio, pecan, hazelnuts, Brazil, cashew, and macadamia. According to their research, walnuts have the best combination of healthful antioxidants as well as higher quality antioxidants than any other nuts. In addition nuts are a great source of high quality protein, so if you’re looking to go vegetarian for a meal of two, swap out an ounce of meat for an ounce of walnuts. I’ll be looking forward to reading the actual research for more details when available.
When it comes to weight loss, people tend to shy away from nuts because sticking to a handful at a time is not so easy to do and they tend to be high in PointsPlus™ value. Large scale trials such as the Nurses Health Study have not shown a link between nut consumption and weight gain, in fact that study showed a slightly lower risk of weight gain and obesity in those who ate nuts 2 or more times per week. I think we need to change how we look at nuts as a food source. We primarily think of them as a snack but it may be better to think of them as a good protein source and treat them as we would a piece of fish, including them a few times per week but only a small handful at a time.
According to a new scientific study revealed at the 241st Annual meeting of the American Chemical Society in March, walnuts have emerged as the nut of choice, among nuts such as almond, peanut, pistachio, pecan, hazelnuts, Brazil, cashew, and macadamia. According to their research, walnuts have the best combination of healthful antioxidants as well as higher quality antioxidants than any other nuts. In addition nuts are a great source of high quality protein, so if you’re looking to go vegetarian for a meal of two, swap out an ounce of meat for an ounce of walnuts. I’ll be looking forward to reading the actual research for more details when available.
When it comes to weight loss, people tend to shy away from nuts because sticking to a handful at a time is not so easy to do and they tend to be high in PointsPlus™ value. Large scale trials such as the Nurses Health Study have not shown a link between nut consumption and weight gain, in fact that study showed a slightly lower risk of weight gain and obesity in those who ate nuts 2 or more times per week. I think we need to change how we look at nuts as a food source. We primarily think of them as a snack but it may be better to think of them as a good protein source and treat them as we would a piece of fish, including them a few times per week but only a small handful at a time.
Recipe from the “Just 5” recipe book
Course: Light Meals or Brunch
PointsPlus™ Value: 3 per serving
Servings: 4
Preparation Time: 10 minutes
Cooking Time: 5 minutes
Level of Difficulty: Basic Recipe
PointsPlus™ Value: 3 per serving
Servings: 4
Preparation Time: 10 minutes
Cooking Time: 5 minutes
Level of Difficulty: Basic Recipe
Ingredients
4 slices reduced calorie whole grain bread
1 tbsp. whole grain mustard
¼ pound sliced, cooked, skinless chicken breast
2 (3/4 oz) slices fat-free cheddar cheese
1 small Granny Smith apple
Instructions
Spray a ridged grill pan with non-stick pray and set over a medium high heat or heal a Panini maker according to the manufacturer’s instructions.
Spread the bread with mustard and layer 2 slices evenly with chicken, cheese and sliced apple. Cover with the remaining 2 slices of bread and place the sandwiches on the grill pan or on the Panini maker. If using a grill pan, weight the sandwiches with a heavy pan or skillet. Cook until the bread is toasted and the cheese is melted about 3 minutes per side or about 4 minutes in the Panini maker. Cut each sandwich in half and serve right away.
For a healthy extra – serve with a good handful of arugula tossed with balsamic vinegar.
And finally ....
You pick ~ One Last Thing ... from the 20 below:
1. Your successful summer begins with attending your meeting. Mke a date to be at every single one of your meetings this summer.
2. Did you make a bad food choice this week? What can you learn from the experience?
3. A good question to ask oneself before eating: what do I really want? Will eating this food get it for me?
4. On busy days write down a time when you will take a break for 20 minutes of activity.
5. What old habit are you willing to exchange for a newer, healthier one? Start today.
6. A good first step to a healthy summer is to stock up on healthy foods. Begin a shopping list now and make your kitchen a safe place to eat.
7. Act “as if” you are living the ideal Weight Watchers life. What will you do to begin the process?
8. Increase the intensity of your activity this week. Focus on making the exercise worth your time.
9. Members who have lost weight successfully and kept it off have learned to listen to—and honor—their body’s signals.
10. Feel pride in how far you’ve come and confidence in where you are going.
11. Use mental rehearsing to prepare yourself for the week ahead and next weekend. See yourself making good choices.
12. Choose one thing, in addition to your eating, that you will keep track of this week.
13. Take a look at the portion primer on Etools. It teaches subscribers how to weigh and measure food at home for greater success.
14. Fruit and veggies are power foods. What other power foods keep your hunger at bay – will you use it?
15. Don’t be a spectator in the meeting room. Take part in the interaction and enjoy the experience.
16. Going shopping one day this week? Afterwards, walk around the mall on the outside.
17. Enjoy a garden, whether walking through it or working in it.
18. Keep track of your hungry times and learn how to practice planning for them.
19. Feeling stressed? Really tired? Angry? Bored? Frustrated? Eating won’t help, but exercising might.
20. Did your weekend go as planned? What do you want to learn from your experience?
See you in YOUR meeting
Nina
_____________________________
Nina L. Udwin
Nina L. Udwin
Weight Watchers Diamond Leader
WW Territory 1184, Leader of the Year 2010.
103 LBS lost
Maintained since February of 2007.
103 LBS lost
Maintained since February of 2007.
As I write my thoughts, ideas and experiences in my Weight Watchers world and my personal journey to lose and maintain weight. Please note that these thoughts are mine and do not necessarily reflect those of the Weight Watchers Organization nor are they endorsed by Weight Watchers.
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