Walk is a 4-Letter Word!

I was lucky enough to do a fabulous training this week that explained some activity fundamentals.  It's all "stuff" we kinda know, but this training really clarified some aspects of physiology making it "simply understandable".  

So here is what we know and the simple clarifications that make them even more compelling...
Metabolism:
Energy or Calories Burned  (energy and calorie are interchangeable words).
Sedentary Behavior is Dangerous:
Sedentary behavior is a major factor in compromising our health and can directly associated with dangers of death from cardiovascular disease, some cancers and other diseases.
Sedentary behavior is commonly defined as sitting in front of screens, sleeping or laying on the sofa.  (Remember Andy Capp and Flo)?  
Sedentary behavior are activities that do not require any muscle recruitment and that do not raise the heart rate higher than its rate when at rest.
~~~The bad news is that even if you take a 30 minute walk every day (or do some other "burst" of activity) and then plonk yourself down in front of a screen for the balance of the day (8 hours in the office or in the den in front of the TV) and don't move again, that is ALSO defined as sedentary behavior.  (I know , huh???).  But it's easily fixed by getting up and moving around for at least 5 minutes every hour.
~~~The good news is that light housework duties and daily activity, whilst not calorie burning or considered weight-loss benefitting activity, can take you out of sedentary behavior category into that of "Light Activity".   Doing so can assist your overall health.  Light activities include walking, standing to cook and wash dishes, folding laundry and light housework such as dusting and polishing, they're not considered sedentary behavior because they do, in fact, require muscles to be activated.
~~~Bad news again, just simply not being sedentary is insufficient to assist with weight loss, but it is a great start to assisting with burning the calories we consume.  There are multiple ways the body uses energy...
3 Ways Calories are burned:
     a.  Resting Metabolism: energy is needed to keep all the systems of the body working.  We burn 65-75% of daily calories this way.
     b.  Calories Used to Process Foods:  our body uses energy to break down food we eat into calories and nutrients (digestive process), to allow us to benefit from that food.  We burn approximately 10% of our daily calories this way.
     c.  Physical Activity:  The balance of the calories we burn each day are burned by moving more, everything from walking, playing sports, swimming, jogging, housework, yard work ... you get it!
This third category is the one that we have control over - raising the level of physical activity burns more energy and affects weight management.  So, as you see, we need to add more moving to increase the amount of calories the body uses on a daily basis because - and here is the nub of it all... 
Providing Fewer Calories than the Body Requires Daily, Causes Weight Loss:

I've read that a person (dependent on gender, age, height, weight and level of activity) requires somewhere between 1200 and 2000 calories a day to maintain weight and health.  So, it becomes clear that altering the available pool of calories available, by reducing intake of food and spending more in the form of activity, will require the body to draw on the reserves that we carry in the form of fat deposits causing weight loss.  (I know you know this)!

Another time I'll blog in detail about the difference between Aerobic, Resistance and Stretching activity, all you should know for now is that they all offer different benefits and all are necessary for what we are doing:

Aerobic includes (but isn't limited to):  exercises that raise the heart rate when doing them, such as walking, stair climbing and jogging.

Resistance includes (but isn't limited to): exercises that use gravity and your weight (or some other external weights) to "taughten" or tighten muscles, such as crunches, sit-ups, squats and light weight lifting.  These type of exercises may increase the strength & size of skeletal muscles.  They may also help your core, improve balance and reduce the incidence of low back pain and other postural imbalances.

Stretching includes exercises that assist with your flexibility to reduce injury and improve your overall exercise performance.  

Find SOMETHING to do that you enjoy and make it part of your every day - you wouldn't not brush you teeth every day, right?  Ever thought why that is the case ..... ??  So put your moving more in the same category as your staying healthy through healthy "toilette" habits.

This week in the meeting we're discussing "Surviving BBQ" and we'll brainstorm how to navigate summer foods.

Recipe of the week - I promised this recipe to a few people this week.  It's always a hit when you bring it to the party:

Watermelon and Feta Salad

The original version of this salad is attributed to Nigella Lawson, a great cook and a sometime host on the FOOD Network.  The first time I encountered it, I have to say, I was a little weary because the ingredients just don't seem to sit together.  I was wrong - it is refreshing and fabulous and has become a summer staple in my home.  Here is a lightened-up version of Nigella's original.  Enjoy!

PointsPlus Value:  3 per serving

Servings:               4

Ingredients

~ 4 cups watermelon, chopped into 1" cubes

~ 3 or 4 slices of red onion rings, separate the layers

~ 2 oz fat-free feta cheese crumbles or diced into small (1/4") dice

~ 8 pitted Kalamata olives cut into halves or quarters

~ 12 or 14 leaves of fresh mint; torn into strips not cut with a blade

~ 12 or 14 sprigs of flat leaf parsley; "picked", meaning remove the stalks and leave the leaves intact

~ 3 or 4 Tbsp lime juice

~ 1 Tbsp olive oil

~ Salt and Pepper to taste

Instructions

I like to "build the salad" by first mixing the oil and lime juice in a medium sized bowl, tossing the watermelon in the liquid and then arranging it onto a flatish platter or oval dish.  After that, just sprinkle the rest of the ingredients on top so that you get the contrasts of color and textures evenly dotted around the dish.  Don't make too far in advance and serve at room temperature.

You'll be able to save any leftovers for a day, but it doesn't keep all that well so make just enough for what you need.  You can, however, cut the watermelon into cubes and prep the other ingredients ahead of time and save them in the fridge "undressed" to put the salad together as you need it.

The Items of the Week this Week
in the Meeting Room are:

Oil Sprayer (Mister)   usually $11.95  on sale this week ONLY for $8.95
Stainless Steel Measuring Spoons   usually $19.95  on sale this week ONLY for $14.95
Electronic Food Scale   usually $39.95  on sale this week ONLY for $29.95

Weight Watchers is open throughout the upcoming Holiday week except for Wed July 4.
You are invited to, nay, encouraged to visit another meeting if your meeting is scheduled for Wednesday.

See you this week in the meeting!

Fingers Crossed?

1 Week in the Life of a Weight Watchers Member
Author Unknown

Day 1 (right after weigh in)
Oh boy, that piece of cake I saved is near.  One big slice, I have no fear.
Besides, no pounds will ever show, I’ve got seven whole days to go.
Day 2
A day of shopping at the mall and a burger special – cheese, mayo and all.
I’ll walk it off and get in gear.  Six days to go, no weigh-in near!
Day 3
I think I’ll skip my tuna lunch, a Reuben Sandwich is what I’ll munch.
With maybe a shake and chips, you know?  Beside, I’ve got five days to go!
Day 4
For breakfast one egg, toast and juice.  Kids left their pancakes.  Oh!  What’s the use?
These days wasting food is such a sin, and it’s still four days until I weigh in.
Day 5
Boy, the weekend is really rough.  Restaurant menus are very tough!
I’ll work off this steak, no problem here.  In just three days I’ll be in the clear?
Day 6
Breakfast….I’ll just have coffee today.  Maybe I’ll lose some that way!
Supper…I’m starving- I’ll eat a whale.  Two more days till I step on that scale.
Day 7
Now my nerves are really a wreck.  I might as well eat. Oh! What the heck!
I’ll drink tons of water and walk all night.  One day to go – I’ll be alright
Weigh in day
I polished off the pizza as a snack today.  But followed it with two bowls of Special K!
I gained two pounds – can you believe?  Maybe it is the Milky Way I’ve got up my sleeve.
Really, Weight Watchers works if you just take it slow; I guess I didn't have seven days to go!
Fingers Crossed or
Plan to Succeed?
Small, time saving measures can make the difference between "Fingers Crossed" or "Success".  Over the years I've developed some helpful habits that I'd like to share with you.  They've become second nature to me now and some of them may work for you too:

Several Days of Dinner Planning:
I plan at least 3 dinner meals ahead of time, they're quick and easy, such as salad with a protein i.e. grilled chicken, steak tips or shrimp.
Some other dinners that I plan ahead are:
   ~  "Weight Watchers Meatloaf" (recipe below) with steamed veggies, salad or served in a sandwich thin with salsa garnish.  (And, in my house, since I only cook for two, there are leftovers that make great cold sandwiches for lunch)
   ~  "Omelet"; 2 eggs and with some precooked veggies, asparagus, spinach, mushrooms and some cheese or other protein make a filling and delicious supper that is quick, easy, satisfying and low in PointsPlus Values.
   ~  "Burger and Fries"; I make baked French fries made from a medium baking potato, cut into fries and sprayed with olive oil spray (bake on a cookie sheet at 450 deg for about 30-35 minutes) and a grilled frozen veggie burger, such as Boca, Morningstar or Dr. Praegers.  Again, my sandwich thins make an ideal bun for the burger.

Recipe for Salsa Meatloaf:
Serves 5 - 5 PPV per slice
1 LB 93/7 Hamburger Meat (if you can't get 93% lean, use the leanest you can find - you can also mix beef and turkey together)
1 full cup of Salsa of your choice
1/3 Cup of Oatmeal - regular cooking not quick cook or instant
Mix the ingredients together and pack into a loaf pan.  Cook in a 375 deg oven for 45-55 minutes.  You'll know when it's ready when it's shrunken away from the sides of the loaf pan.   Turn out of the pan and slice into 5 slices.

Shopping for Food:
When shopping for fruit and veggies, I buy sufficient for the week and buy some ripe and some that needs to sit out for a time to ripen, that will make sure we'll have "perfect" fruit and veggies all week.

Keep your Fridge in Order:
If you know where everything is in your fridge and what their PPV are, it makes reaching in and finding appropriate snacks, meals and extra's easy.  My fridge isn't perfect, but the yogurts, tubs of cottage cheese and deli items are always in the same place in the fridge so, not only can I reach in with ease, I also know how many I have and whether I need to add them to my shopping list.

Pack your Bag at Night:
I habitually pack my lunch/snack bag the night before to take with me the next day - without fail my bag contains an fruit for morning snack, my lunchtime sandwich with some chopped raw veggies (I make baggies of these on a Sunday for the whole week) for crunch, a cheese snack of some kind (4oz tub of cottage cheese, a light Mini-Baby Bel, a wedge of Laughing Cow or WW spreadable cheese, a mini brie round from Trader Joes or, when I can find them, a Cabot "snack size" habenero cheese bar - they're yummy)!

Water Water Everywhere:
Just before going to bed at night, I place a bottle of water that is 3/4 full into the freezer to make a bottle of ice (leave the cap off) and then in the morning, I fill up the rest of the bottle with tap water and cap it.  That makes an ideal ice-pack for my lunch and allows me to have access to cold water through the day.

Dress for Success:
Over the years I have weeded the "schlubby" clothes out of my closet (particularly the shapeless smocks and shifts, the dull colors and most elasticated waists) and now I only buy things that make me feel special when I wear them.  They don't have to be expensive, just look it... :)  I always feel like sticking with it and staying on track when I feel "dressed for success".  They say - "Don't dress for who you are now, dress for who you want to be"!

YOUR BEFORE PICTURE:
This week, bring your before picture with you to the meeting.  I thought it would be a great idea to put what we like to eat context with our journey.  The topic for the week is "Eat What You Like" ... and the real question is ... "Is it worth it"?
You've seen it before, but here's one of mine :)
Prepare for this meeting:
Think back to a time when you tracked a food you ate and then thought, “I can’t believe I spent that many PointsPlus Values on (________) . I could have had (_________) !"  How do you feel when you "waste" PointsPlus Values on foods you really didn't enjoy?

Finally - please don't come hungry this week or be sure to bring a snack with you to the meeting so that the talk of food doesn't send you to the nearest "food-court" :)

BEAT FITNESS FATIGUE WITH "HALFWAY DAY"

Weight Watchers "Live Life Active" challenge is in full swing and by you are about halfway to helping build long-term healthy habits around activity! We've come up with a great idea to keep you motivated to move and finish out the last few weeks strong!

On Saturday June 23rd, we'll be hosting our official Weight Watchers® LiveLifeActive™ "Halfway Day", a day to get your exercise on and maybe add a few new moves to your fitness arsenal!   Starting at 9 am EST, we'll be streaming four workout segments from the PointsPlus® Fitness series with Jennifer Cohen DVDs (details of the DVD are below) on the Weight Watchers Facebook page.

You can tune in and participate in fitness routines like strength training, boot camp and yoga from the comfort of your living room. There will be workouts available for every level of fitness, from beginner to advanced.  It's a great opportunity to try workout routines from the PointsPlus Fitness series, more information is below.  If you like it, you can purchase DVDs in your meeting room, currently on sale for $5 off!

Also on Halfway Day, certified fitness instructor (and DVD host) Jennifer Cohen will be chatting live with Weight Watchers Facebook fans at noon EST answering fitness questions and giving workout tips for how to stay active.

It’s going to be a fun day dedicated to activity, connection, and health! We hope you participate in the fun.  To learn more, go to the LiveLifeActive tab on Facebook.


PointsPlus® Fitness series with Jennifer Cohen 
This workout DVD series was specifically created for Weight Watchers members. These 5 DVDs contain easy-to-follow routines for every fitness level! Each DVD has a 10-minute Beginner Workout, 15 minute Express Workout and Full-length Workout. There are so many options, you’ll never get bored!

POINTSPLUS® FITNESS SERIES INCLUDES 

Disc 1 – Total Body Cardio Stretch 

Disc 2 – Upper body Boot Camp 

Disc 3 – Lower Body Interval Training

Disc 4 – Core Cardio 

Disc 5 – Cardio Basic

And Finally:
"Some people say that I have an attitude-- Maybe I do. But I think that you have to. You have to believe in yourself when no one else does-- that makes you a winner right there"   Venus Williams

Help! I'm eating too much Fruit...

On Friday I took full advantage of the wonderful weather and my morning off to pop over to my local fruit and veggie vendor in Watertown to buy the week's worth of produce.

It was really hard to limit my spending because there was such a wonderful selection of fruits... from the largest, melons; green, yellow, orange and variegated skin colors to beautiful and delicate fruits, berries; golden raspberries, blueberries and strawberries and all the mid sized selections of stone summer fruits.  There was even still some USA grown apples, pears and oranges... In other words - there was really nothing that I could have wanted that wasn't available... 

I felt like it was doubly important that I didn't overbuy because I didn't want to have too much on hand which would likely spoil in the warmer weather and, coupled with that, we're expecting our first CSA delivery at "La Casa Nina" this Tuesday - and that's exciting!

All these thoughts racing around my head made me contemplate the frequent cry I hear from members, "Help, I think I'm gaining weight because I am eating too much fruit".

Weight Watchers zero'd out the PointsPlus Values of Fruits, in their words, "to encourage us to eat more fruits".  But with FREE comes some responsibility, as some members have realized.  What's that old adage "there's no such thing as a free lunch, right?

I recently read an article on the Weight Watchers Website by Elly Trickett McNerney "Your Questions About Fruit, Answered"  in which she states:

"If you’re concerned that you’re eating “too much fruit," ask yourself if you’re enjoying what you’re eating, or if you’re honestly stuffing yourself with bananas because they’re “free." Or maybe you’re blending pounds of berries and bananas with ice into big-gulp smoothies.

If you’re using fruit and veggies as a way to stuff yourself in lieu of stuffing yourself with less healthy foods, then it’s possible that you may be reaching the point of “too much." If you’re eating more than you used to, but you’re using them for healthy snacks, to bulk up your meals or as a tide-me-over when you’re down to the last few PointsPlus values for the day or week, then you’re probably OK.

The bottom line? Let your hunger, and your weight loss, be your guide."

Here are three benchmarks, offered by fellow members, that you might like to follow:
1.  Don't replace a regular meal with a "fruit only" meal - that would account for a lot of sugar and practically no protein and the carbs are not accounted for on the tracker,
2.  Do use fruit as a snack to "stave off hunger" in between meals or to bulk up a meal that would otherwise leave you feeling hungry,
3.  It seems obvious, but if you're following the good health guidelines (Weight Watchers recommended guidelines for Healthy Lifestyle), which suggests a minimum of 5 servings of fruit and veggies a day you may want to consider that 2 fruit and 3 veggie is likely to be more helpful for weight management.  The FDA guidelines are similar ... take a look at the "My Plate" above, see the ratio of vegetables to fruit in their recommended daily intake.

What about the question of 0 PointsPlus Value of fruit?
Yes, fresh, frozen and canned (in its own juice, no sugar added) fruit REALLY is 0 PPV.  You are not required to count PointsPlus Values, but if you track your eating, it's probably a good idea to write down all the zero foods you eat -- such as the fruit -- as well, including the quantity consumed.

One question that comes up every time we have the "fruit conversation" is this one "Why does the recipe builder count PPV?"  I'm going to quote from Elly Trickett McNerney's article again, since she explains it well...

"Just as we've always done with 0 PointsPlus value vegetables, 0 PointsPlus value fresh fruits contribute toward the total PointsPlus values of a recipe, whether it's a Weight Watchers recipe or one you build yourself in the Recipe Builder.

The technical explanation is that because recipes are calculated based on the total grams of fat, fiber, protein and carbs for all their ingredients. As one poster on the Message Boards, DANI_THE_GECKO, sagely points out: “The recipe builder only knows that you input nutritional information. It does not know if it's fruit, green beans or heavy cream."

But why do we do it this way? There are a couple of very good reasons why we count fruits and veggies in our recipes:

• Our recipes often appear in articles and magazines nationally, so we need to provide the calories and nutrient content, as many recipes published elsewhere do.
• Once vegetables and fruit are elements in a prepared recipe, the experience of eating them changes. Few people overeat carrots — but they might overeat carrot cake.

If your “recipe" is truly just a few pieces of fruit, then you might want to record it in your Tracker as separate items or as a “meal" — the latter looks at each item separately and then adds up all the PointsPlus values. Because all the items have 0 PointsPlus values, the total will also be zero."

If you are concerned about your fruit intake and whether it's impacting your weigh management - come to your meeting and ask some fellow members what they do and how they manage.  On the other hand, if you have this aspect of your lifestyle under control and you have some advice and help to offer others who are struggling, please share when you get the opportunity in the meeting room.

In your Weight Watchers Future:

This week in the meeting room:
Lets take a look at and the best PointsPlus Value meals in eateries in your neighborhood.  Bring a menu with you or some ideas from local establishments for which you have identified some "safe plates".

This should be fun - I'll be looking for you....

This week in the meeting:

• Pop Chips, Salsa Multigrain Crisps, Cheddar Twists and Pepper Pretzels are all $3.95 (down fro $4.95)
• Berrylicious Cashew, Aloha Almond and Oh! So Nuts Bars are also $3.95 (normal price $4.95)
• All the fitness equipment including pedometers, kits, DVDs, hand weights and exercise mats are $5 OFF their normal prices 
• SPECIAL THIS WEEK ONLY:  25% OFF Both the Complete Food Companion and the Dining Out Companion ... usually $9.95 this week $7.45.

Say "Hi" to a new Ice Cream from WW
Snack Size Cherry Cheesecake Ice Cream Sandwiches
Close your eyes and take a heavenly bite of this delicious low-fat cheesecake ice cream snack-size sandwich. It has a cherry swirl nestled between honey graham wafers—for only 90 calories, 1 gram of fat, and 0 grams of trans fat. Offered in a package of eight.  2 PointsPlus Value per Sandwich.


Have you begun to:

?

www.weightwatchers.com/livelifeactive.  
                   Keep up the great work!

Spring into LIVE LIFE ACTIVE...

Here is the information you need to join the Weight Watchers Spring Challenge. LIVE LIFE ACTIVE. 

And ... Stay Motivated with the LiveLifeActive Community Challenge.  Activity is more fun when you compete with others in the Weight Watchers LiveLifeActive Community Challenge.  Track your activity each week, check into the Challenge, and see how your Community friends are ranking!


I hope you enjoy this article.  I have reposted it from the Weight Watchers Website.  I thought the information was invaluable for beginners like me...

Find The Best Shoe For Your Workout

It’s not enough that the shoe fits – it also needs to fit your fitness routine.

Article By: Michele Stanten

Unless you swim or do yoga, if you’re going to exercise, you need sneakers. And not just any sneakers; to protect your body from injury and maximize the benefits of your workout, you need to match your shoe to your workout. Trolling the aisles of a shoe warehouse or heading to your local sporting goods store isn’t enough; we got expert tips on what shoes are best for which workouts from podiatrists Elizabeth Kurtz, DPM, spokesperson for American Podiatric Medical Association, and Matt Werd, DPM, spokesperson for the American College of Sports Medicine.

RUNNING SHOES

Best for: running or walking

They’re specifically designed for forward motion, and the sole is constructed for the continuous heavy impact of running.

Skip them if … you do cardio classes like Zumba and step

Running shoes have very little – if any – support for all the side-to-side moves you’ll do in these types of classes.

Buying tip: Running shoes often dominate the shelves of athletic shoe departments or stores, offering you a wide variety of styles. To help you navigate all the options — stability, neutral, and motion control — shop at a specialty running store. The salespeople are more knowledgeable and can help you find the shoe that’s best for your feet.

WALKING SHOES

Best for: walking

Like running shoes, they’re designed for forward motion and to facilitate the heel-to-toe rolling motion of walking.

Skip them if… you plan to include running intervals in your walks

The impact from running is two to three times higher than walking, and walking shoes aren’t built to handle those kinds of forces.

Buying tip: Many stores have slim pickings when it comes to walking shoes (and they’re often less stylish than other sneakers). If you can’t find a pair that suits your feet and your style, browse the running shoe section.

CROSS TRAINERS

Best for: strength training, Zumba, boot camp workouts, step aerobics, cardio machines such as an elliptical.

These shoes provide support whether you’re moving forward, backward, or side-to-side.

Skip them if… you do walking- or running- specific workouts

If you’re doing a certain activity two or more times a week, you should get a sports-specific shoe to better handle the repetitive motions. This goes for other activities like tennis or basketball, too.

Buying tip: Not all stores label these shoes as cross trainers. Some are simply called “trainers” or “performance training” so ask a salesperson to identify them for you.

TRAIL SHOES

Best for: hiking hilly trails with rocks and roots

The rugged soles on these shoes grip better than other athletic shoes and are harder to protect your feet from obstacles you’re likely to find in your path.

Skip them if… you stick to mostly level gravel or well-groomed dirt trails Hiking shoes are heavy so they’re likely to slow you down. If you don’t need the protection, you’ll get a better workout with a lighter-weight running or walking shoe.

Buying tip: Choose a high-top hiker if the terrain is very hilly or you’ll be navigating a lot of obstacles. For more moderate trails, a low-top trail shoe is fine.

TONING SHOES

Best for: slow, short walks

Ads tout that these shoes with rounded or rocker bottom soles work muscles harder for faster toning, but some scientific studies dispute these claims. Even if they provide some benefit, wearing these shoes for a full-length workout or all day as you run errands may put you at risk for injuries like Achilles tendonitis.

Skip them if… you have balance or joint problems

The purpose of these shoes is to make you unstable. Combine that with balance or vertigo issues and you may be more likely to fall. This instability also changes how you walk, which could aggravate joint problems like arthritis.

Buying tip: Some toning shoes are more curved than others, so try on a variety of styles and pay attention to how your entire body feels when you’re walking in them. If something doesn’t feel right (for example: your knees seem to be rolling in) try a different brand or put these back on the shelf and stick with a traditional walking or running shoe.

The Shoe That’s Not Right For You

Barefoot walking and running has become popular in the past few years, and shoe companies have jumped on this trend. Most running shoe manufacturers now offer what they call “minimalist” styles. These shoes provide little to no support or cushioning in an effort to mimic barefoot walking or running. While brands vary in these features, the shoes are basically just protecting your feet from the pavement. Minimalist shoes may have a place in training programs for competitive runners or walkers, but they are not appropriate for the average walker or runner who is trying to lose weight. The heavier you are, the more support you need when you begin exercising to avoid excess strain on your feet that can cause injuries, says Dr. Werd. 

Bottom line: If you wouldn’t exercise barefoot, don’t exercise in these shoes.

NEWS FROM THE WEIGHT WATCHERS PRODUCTS TEAM:

Spoons ready? More than 20 flavors of Yoplait® Light—from Strawberry to Red Velvet Cake to Boston Cream Pie—will hit supermarket shelves near you beginning mid-July. Yoplait® Light, now endorsed by Weight Watchers, has been newly reformulated to contain 90 calories. It will feature the Weight Watchers shield showing a PointsPlus® value of 2 per serving*.

With this endorsement, Weight Watchers members can continue to enjoy the delicious goodness of yogurt, now in a broader, more delicious assortment of Yoplait® Light flavors.


* Within the next few weeks, you will start to see the Weight Watchers Shield on the packaging with the PPV shown - until then, please double check the PPV using the nutritional information on the package you purchase in the usual way. The 2 PPV talked about in this article is the reformulated recipe.


And in closing:
"He who has health, has hope; and he who has hope, has everything".
Thomas Carlyle