Stop What You're Doing and Listen!

Did your teachers ever say that?  Mine did, all the time - because I was so busy trying to prove that I knew EXACTLY what to do, I just went full steam ahead without proper instruction or guidance, and guess what happened next?  Yup ... Crash and Burn!  


Do you recognize this behavior in yourself?  If the answer is "yes" do you experience the same outcome as me?  Are you sick of it yet?   Do you want to make a change?  So, just how do you change the behavior?  Or, more accurately; how do you open your ears to hearing how to change the behavior?


The answer is simple:  Stop what you're doing and listen - to other members!


Diet, Schmiet - Right?  So many of us have done this for years and years we KNOW what to do.  I wish I had a $bill for each time I have heard that in the meeting...  (Most of the time it's accompanied by member frustration as another week goes by with with either tiny weight loss or non at all).  As a matter of fact, when I hear someone say that "they KNOW exactly what to do", do you want to know what I immediately think?  Well, I'll tell you; I think to myself that this person is not 100% committed to their weight loss, they absolutely think that they are and they know they ought to be, but the plain truth is they're not!


How can I possibly know that?  Yup, that certainly seems very presumptuous of me and I fully expect to hear groaning and push-back from people who are going to say I am crazy, I KNOW I am correct because I have observed it for these past years as a WW Leader.


Here is what you need to be open to hearing:
Successful members tell me that there are 4 behaviors that make them successful and give them the ability to stick with this long term.  They are:
(1)  Tracking
(2)  Attending meetings
(3)  Exercise (or activity for the faint hearted)
(4)  Being open to changing what they eat.  


Number 4 - Being open to changing what they eat - for one thing, that means understanding that simple carbs (BRPPPS - [white] bread, [white] rice, potatoes [well perhaps the fried and creamed type], [white] pasta, pasties and [white] sugar) are products we ought to be consuming in absolute moderation, and that fatty foods, (shiny foods, fried foods and food with visible fat) are not our buddies!  They linger longer and they trigger us.  


So now what?   Slowly, over time, and I am talking months, make very small changes.  Pick one thing to change - take action and then stick with that one for a few weeks until you're used to it, then move on to another small change.


Some of the changes to try: switch out simple for complex carbs (the brown ones), reduce fatty foods by changing cooking techniques, add more foods with fiber; such as fruits and veggies, cut back on creams, butters, cheeses and salty foods... you get my drift? 


Keep doing this till this new way of eating becomes, precisely that; your new way of eating.  I know it seems obvious - but I am going to say it anyway - don't push full steam ahead and try to change EVERYTHING all at once and at the same time ignoring the screaming in your head, that's exactly the "old" way we used to diet (if you're anything like me).  Do it differently this time; pick one small, doable change that you do till it sticks and then choose and hone another one till you feel like you are making more better decisions than worse ones.


I am going to challenge you this week to this:
Every time you go to eat one of those BRPPPS foods - ask yourself this "is this my only choice for eating right now?" or "can I substitute this (______) with something else that is going to fill me up more?"


Good Luck!

Strategies for NEXT Sunday!
Watch out for the RED ZONE!
You may have heard announcers talk about the red zone as they're talking about the game.  The Red Zone refers to the last 20 yards before the end zone on the field.  Offenses change their plays and defenses change their strategy dependent upon factors that change when the game has moved in close.


In Weight Watchers; the RED ZONE may as well be the last 20 inches before the rim of the dish.  Just as players have to - you may need to change your offense or defense strategy in the red zone?  What's your game plan?
Come to this weeks meeting to strategize, compromise, cajole, share your ideas, hear new ideas, plan and figure out how not to falter!

See you there...
And finally:

In the Super Bowl there are Full Backs, Half Backs, Quarterbacks, Kickers, Running Backs, Tight Ends, Offensive Tackles and Coaches.  

Remember this: your position this Sunday, is CHEERING FAN, or hostess extraordinaire… but you are DEFINITELY NOT the wide receiver! Rock YOUR position!


GO PATS!


I apologize for not posting a recipe last Wednesday - I was on vacation, but I'll double post this week :)

Thrive or Survive; You Choose

Dieting is like clipping a weed at the ground surface--as long as the root is intact, the weight will come back.  So, you gotta dig up the roots!

Clearly, it goes without saying, digging up the roots means we have to do something different, we have to dig deeper into out psyche and into our commitment and we have to approach weight loss in a way we have not done up till now.  This will truly make the difference between whether we feel like we're surviving a diet or thriving on it.

First things first -- changing our ENVIRONMENT; this will lead to changes in our behaviors, which in turn leads us to notice our capabilities.   Belief in our ability to do this grows and ultimately we become the new, healthier and slimmer person we want to be!

I just Googled "Change your environment, change your life" - try it... there are over 385 million results on that topic alone!

ENVIRONMENT
Think about the difference between the way you are in your space when it's neat and tidy vs the way you interact when it's in a mess.  Believe me, this is an area that I can use improvement on, so I am definitely not speaking to you from a "Holier than thou" place.  I do try to keep the kitchen; the physical space, the cupboards and the fridge tidy and I have a rule for myself that I don't go to bed leaving dirty dishes to do tomorrow!

When the rest of the house it untidy and I can't find things or I am looking at the mess--that messes with my mind.  I find I become paralyzed by my space being in a mess and it happens so quickly.  I am not going to list ways to takle the mess; strategies are all over the internet, the take away message from this blog message is simply that when it's tidy and neat, our space can support our efforts.

Challenge yourself this week to take a look at your environment, identify 3 tasks you can take on to change the way you are in your space and go ahead and tackle them.  Write to me and let me know what you do.

Ever thought you might like to work for Weight Watchers?  
I have to tell you that as I've been going around doing my meetings this week, I've been reflecting on how much I enjoy what I do.  I, as you know, work many hours a week doing this - full time equivalent.  But that's not the norm, lots of my colleagues work 2, 3 or 4 meetings (some meetings are back to back), the neat thing is that you get to decide how much time you want to do.  

There are 2 roles: receptionist and leader.   Each are unique and both require specific skills.  Both roles are crucial to the success of members.  Are you close to, or at, your goal weight, have you got a kind heart, a belief in the program and a few hours a week?  Why not take those and turn them into a few $ of pocket money?


We are about to begin a recruitment drive, if you want to get a jump on finding out more, this link will take you to the space on the Weight Watchers website where you can find more information and take the plunge.  Good Luck!  (And, P.S., please mention that I am your referrer - thanks).


Jennifer's Book
Jennifer's book is #8 on N.Y. Times best sellers list. Go Jennifer!

A personal and inspirational memoir from Grammy and Oscar winner Jennifer Hudson, focused on her amazing transformation as she embraced a healthy lifestyle and lost over eighty pounds.

This uplifting memoir tells the story of Jennifer's meteoric rise from American Idol to Dreamgirls to her amazing weight loss on the mega blockbuster Weight Watchers diet plan. With the Weight Watchers brand endorsing her, Jennifer gives her fans tips for embracing a healthy lifestyle in order to lose weight and reclaim their bodies. 

Full of stories from her American Idol days, her experience acting in Dreamgirls, and how her son inspired her to want to live healthfully, this book is a gift for her millions of fans and an inspiration for anyone struggling with weight issues.

If you are in one of my meetings that's not held at Newton Center - Please email me with your order for the book and I'll be sure to bring it to you at your meeting, the discounted price through the meeting room is $16.95.

I want to finish the blog, this week, by celebrating the 13 members who achieved major weight milestones:
4 who were awarded a 5% award

3 who were awarded a 10% award
1 person who achieved a 25# weight loss
1 person who achieved a 60# weight loss
2 people who achieved a 75# weight loss
1 person who has attained their goal weight, and
1 person who attained LIFETIME STATUS.  
Yippeee to all of you!


PLUS the hundreds of pounds lost throughout my groups -- I counted the actual pounds lost by everyone this week.  You should applaud yourself; we're collectively 384 pounds lighter than last week:  Mazel-tov!


Mosey on back here on Wednesday next week for another recipe. 


Oh, almost forgot GO PATS!

Baked Potato Skins With Creamy Spinach and Turkey Bacon

Creamy spinach and salty bacon makes these potatoes a hit. Make a double batch for your next party.


INGREDIENTS:
3 small uncooked potatoes, baked, sliced in half and cooled
1 spray cooking spray
20 oz chopped frozen spinach, thawed and squeezed dry
4 oz low fat cream cheese, at room temperature
1/4 tsp table salt
1/4 black pepper
3 slices cooked crisp turkey bacon, crumbled
INSTRUCTIONS:
*  Preheat oven to 400 deg F.  Scoop out flesh of potatoes, leaving about 1/4 of the potato flesh in potato.  (Reserve flesh for another use later, such as mashed potatoes).
*  Place potato halves on a baking sheet and coat with cooking spray.  Bake until lightly browned, about 15 minutes.  While your skins bake, mix together the spinach, cream cheese, salt & pepper in a medium sized bowl until well combined.
*  Remove the skins from the oven and spoon 3 tablespoons of filling into each potato half; return to the oven and bake until they are warmed through, will take approximately 5 - 7 minutes.
Crumble the well cooked bacon and sprinkle about 1 TBSP of bacon bits onto the top of each potato and serve while hot.  Yields 1 potato half per serving.


I usually squeeze spinach out by pressing it hard while in a bowl strainer or sieve, some people place it in a clean kitchen towel and squeeze the liquid out over the sink as though you were wringing out a wet towel.


This is a Weight Watchers Recipe.


Prep time 10 minutes
Cook time 20 minutes
Serves 6
PointsPlus Values 4 per serving.


Come back to the blog on Sunday for the next posting.
Enjoy the rest of your week :)

Your new 4-Letter Word... PLAN

Question:
How does planning ahead impact your ability to be successful?

Lets look at a simple scenario;  Lunch in the cafeteria or at the supermarket salad bar.   I know the salad bar looks like it's a friendly place to go but I also know how quickly those points add up, look at a typical salad from the salad bar:

Mixed Greens    0 PPV
Sliced Pepper Strips   0 PPV
Cucumber Slices   0 PPV
Tomato Slices   0 PPV
          ---- So far, so good, right?  ----
add:
2 TBSP Low Fat Balsamic Vinegar Dressing  1 PPV
Scoop of 3-Bean Salad  1/4 C   3 PPV
Scoop of Bacon Bits 1/2 oz   1 PPV
Scoop of Macaroni Salad  1/4 C    3 PPV
Scoop of Tuna Salad 1/2 C   8 PPV
Small Loaf White or Whole Wheat Pita (6" round)   4 PPV
          ---- Now, what do you think?  ----    20 PPV YIKES!

Now compare that to a tuna salad you bring from home:

Mixed Greens or Washed Baby Spinach    0 PPV
12 Leaves Shredded Fresh Basil   0 PPV
Sliced Pepper Strips   0 PPV
Cucumber Slices   0 PPV
Tomato Slices   0 PPV
1 C Sliced Cooked Green Beans    0 PPV
Broccoli Slaw   1/4 C   0 PPV
2 TBSP Low Fat Balsamic Vinegar Dressing  1 PPV
Scoop of Chick Peas  1/4 C   2 PPV
6 Black Olives   1 PPV
1 Serving of Canned Tuna in Water 3 oz   2 PPV
1 Light Whole Wheat English Muffin or Flat Bread  3 PPV
           --- Total for this salad, including the bread ---   9 PPV phew!

Even if you use your weekly allowance to make up the difference and you eat from the salad bar 3 or 4 times a week - you're spending an additional 33 / 44 PPV per week.   This can truly make the difference between 1/2 and 1 1/2 LBS weight loss a week, would you rather be on the 1 1/2 LB side of the equation?

The most common plan ahead idea that came from the meeting room this week was bringing lunch from home.

I do this every day - my lunchbag is always similar:
~ 1 sandwich - tuna, turkey, cheese, chicken or other fillings often with avocado or a smear of spreadable goat or wedge of laughing cow cheese      5/6 PPV

~ 1 FULL baggie of chopped vegetables, everything from baby carrots to asparagus    0 PPV
~ One or two pieces of fruit sliced ready to eat    0 PPV
~ Something else with protein for a snack - string cheese, light mini baby bel round, 4 oz light cottage cheese container, hard boiled egg or small bag of almonds    2/3 PPV
~ Bottle of water or can of seltzer    0 PPV
~ Small treat such as a mini WW Bar, 3 PPV dark chocolate bar from T Joe's or a Chobani Yogurt.
                       
My lunchbag, together with my 4 PPV "eggie-thing" breakfast costs me approximately 12 - 14 PPV, and it covers my eating for the whole day and takes me to supper (my beverages are all 0 PPV; water or black coffee).  That leaves me approximately 12 or 14 PPV for dinner.

Works great for me, takes less than 10 minutes to pack the night before and keeps me "full and focused"!

I suggest making a change this week; try planning ahead by deciding ahead of time what lunch will be for the coming week, make a shopping list and get what you need into the house to be able to pack and go.  Will you give it a try?


Here are some new products from Weight Watchers - PREVIEW:
Love at First Bite!

Members have been asking for bars with shorter ingredient lists—and we heard you! That’s why I'm so excited to give you a sneaky preview of our revamped Snack Bar line, arriving next month. Our new bars—Aloha! Almond, Oh, So Nuts!, and Berry-licious Cashew Chew—taste great, have the same low PointsPlus^® value of 3, and are made from truly wholesome ingredients.  Oh, and by the way there are going to be 5 bars per box, instead of 4 for the same price as the old line of bars—$4.95.
Look for yourself: All packages have a clear wrapper so you can see the goodness, and they have a short ingredient list—and NO High Fructose Corn Syrup—wow!  We will be sampling the Oh, So Nuts! Snack Bar between 02/5 and 02/11.  Make a date to come to your meeting to collect your sample.

Best Darn Food Ever.
What recipe do you have a hankering for? Whatever it is, the classic recipes in our new cookbook, Best Darn Food Ever, will satisfy your desires and help you stay on the PointsPlus program. You’ll find ways to double the delight of your favorite foods—amp up cheesy goodness, kick up the spice factor, or make chocolate desserts taste extra chocolaty! Best Darn Food Ever will launch in meeting rooms February 5.

Like P90X? You’ll Love Our New Fitness Series...
If you’ve ever been intrigued by hot fitness programs P90X or The Firm but believed they were too extreme, your time has come! Our new PointsPlus^® Fitness Series due to launch on February 5, is a brand-new way to look at exercising, and was designed by health and fitness expert Jennifer Cohen specifically for Weight Watchers^® members!

The five-day-a-week fitness system includes five DVDs featuring 15 different workouts with easy-to-follow routines for every fitness level. This series works your entire body with stretches, basic cardio, and interval training to keep your interest and energy levels up. And with five different DVDs, you’re unlikely to get bored.


AND, other news from the office to pass along to you:

Weight Watchers has some corrections to printed databases -- the books that are either given away or sold in the meeting room.  You can find the information on the website at the Meeting Room Products Resource Page at  www.weightwatchers.com/productinfo or Click on this link for a complete list
BY THE WAY - beer is on this list - if you're a beer drinker and have been relying on the printed materials you need to take a look at this!
Oh, and while I'm on the subject of beer --- I wanted to let you know that the ability of the Pats to win this weekend is directly tied to your ability to remain in control of your eating and drinking before, during and after the game.
Coach Belichick told me so; the post season is in your hands!


If you're new to my blog **welcome** I typically post on a Sunday and a Wednesday - that's the recipe day.  Please send me feedback and comments, I love to hear from you :)


See you in your meeting this week - there's a sale going on for Mini Bars, Smoothies and Oatmeal and it's a good one!  We are going to be talking about "Change from the Outside In!"

Finally - here are some words of wisdom from Maya Angelou:


"Success is liking yourself, liking what you do, and liking how you do it"