Category Archives: Weekly Weight Watchers Meeting Recaps

i_love_myself_by_labcat

Be Nice to YOURSELF – for a Change!

I loved our WW meeting this week because I can SOOO relate!!!! I think we all can. We talked about being nice….to yourself for a change. We are always nice to others when they are having a hard time, down on themselves, or unmotivated. Think about the things you say to your friends when they are having a rough time…….why do we not say those same things to ourselves when we are having a hard time or frustrated??? Interesting isn’t it…..when you really think about it.

Why are we so hard on ourselves when we go off-program??  We know that no one is perfect – and that includes ourselves!! We are our own worst enemy! We know ups and downs are to be expected and that change takes time – but yet we still beat ourselves up. Knowing that, we have to identify those times when we are unkind to ourselves and figure out what is holding us back from showing compassion to ourselves. Its so important that we are nice to ourselves – because we can’t get away from ourselves!!! Wherever you go – there you are! :)

We have to learn how to treat ourselves more kindly and be more positive and uplifting. We need to create positive mantra’s to replace the negative trash talk – we’ve gotta stop the trash talking’.  You can use reframing to redirect negative thoughts or behavior and figure out better solutions to help you move forward to achieve your goals. Keep a good attitude!!! We need to put ourselves at the top of our lists!!  Reflect on the changes we have made and focus on those and how we good we feel now verses before. Set new mini goals. Do nice things for yourself. Have the snacks and foods on hand that you can eat.  Attend WW for yourself – for motivation and ideas. Look forward and not behind us anymore – let the past go cause it doesn’t matter anymore!

The number one thing that we DO know is that emotional eating doesn’t solve ANYTHING!  One thing we need to remember is –  “If it’s not hunger – then food wont fix it.” We have to remember that food is not comfort, our friend, or our healer – food is just to FUEL our body!!!

To deal with our emotions in other more positive ways we could-  go take a nap, talk to a friend, exercise, go on a walk, deal with the actual problem that’s causing the emotions,  don’t take on or consume yourself with everyone else’s problems,  go read a book, listen or dance to music,……just to name a few.

What are non-food ways you deal with your emotions?? 

I love this motivational quote:

What Food Can Do-

Food can fill our stomachs.

It cannot fill our souls. 

Food can nourish our bodies.

It cannot nourish our hearts and minds.

Food can make our taste buds happy. 

It cannot make us happy. 

Food can give momentary pleasure. 

It cannot give lasting pleasure. 

Food can distract us from our pain.

It cannot take away our pain. 

 -Author Unknown

 

What things do you do to be nice and kind to yourself??? 

 

Change

What’s Working For Ya (or Not)

In our WW meeting last week we talked about what’s working for us – or not working – in our weight loss journey. The habit that this is associated with is Learning from Experience. Remember “There is no such thing as failure. Only feedback.” 😉

To start off, she asked us first what doesn’t work and there were lots of responses – not tracking or journaling, lack of planning, not exercising, thinking that the fewer points you eat you can loose more weight aka trying to cheat the plan ;), trying to do it on your own, having a bad attitude.

For starters we have to trust the WW program because it works!!  If its not working for you then its probably because of choices you are making. We have to make sure we find the balance in making healthy food choices along with exercise and then eating our not-so-healthy favorite foods in moderation. When talking about how hard change is one member said that “things are only as hard as we make them out to be.” It is really all about our attitude and what we choose to focus on. You have to focus on all the yummy good healthy foods you CAN have instead of focusing on what you can’t have – cause this is not a diet!!

The awesome thing about the new Points Plus program is that the plan is so flexible and anyone can do it – its a healthy way of living!  You just have to figure out what works best for YOU.  Tweaking the plan can sometimes be the hardest part of your journey!! I know from experience it was (and is STILL) hard for me sometimes!!  The best part I love about the new WW’s is that anyone with ANY diet restriction can use WW – diabetics, vegan, vegetarian, gluten free……because it is THAT flexible!!  Weight Watchers gives you the healthy boundaries that you need to help you to make yummy healthier food choices, helps learn our emotional connection with food and how we can turn it into a healthy lifestyle, and is a great place to share ideas and motivation!! 😉

At times in our journey we have to identify what’s working (or not). We can try something new, seek ideas from other members and the Weight Watchers eTools, get feedback from your tracker (we love dietSNAPS to track of course! 😉 )  and weight loss progress, use the flexibility of Points Plus or Simply Filling to tweak how you follow the plan, and identify the small changes that could make a difference like those BLT’s (Bites, Licks, and Tastes). 😉

If we need a refresher, like we all sometimes do, then you may have to read the Guidelines (pg 48)  in your Getting Started Book again.  For those who are not on WW’s take a new and fresh look at the eating plan you are on.  Sometimes we have to remind ourselves of the basics from time to time.

Check out this WW article to read more on Discovering What Works for You

This weeks challenge– Work on one thing this week that you need to change!!! Write it down and focus on it.

I love the motivational quote this week!

“Your life doesn’t get better by chance – it gets better by change.” -Jim Rohn

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Here are some other great quotes I love about change! 😉

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exercise

Do you Excuse-ercize??

Have you ever heard yourself (or someone else) say this about exercise????  “I am too busy. Its raining. The kids are sick. I’m too tired. Its too hot. Its too cold. I hate exercising. I just don’t want too. Too scared to try something new. My workouts are boring.  I’m too embarrassed. I don’t know what to do. I don’t have enough time…..”

We need to change those excuses into reasons WHY  we should workout – It makes me feel better! I have more energy!  I sleep better! I feel stronger! I feel healthier!

There are many ways to sneak in Activity – park the farthest away from the store door, run from one end of the house to the other or up and down your stairs during commercials, workout with your kids during their sports practices, play the Wii with your kids or make them watch YOU! ;), go walk the mall for safety and/or if the weather is bad, clean your house, try a new workout video to switch things up a bit, break activity up into smaller bits of time, sign up for a fun run or a race for motivation.

**The awesome thing about exercise and Weight Watchers is that you earn activity points when you workout!!! For every activity point you earn you get a food value point 1 for 1. Its based on your weight, length of exercise, and  intensity level of exercise. When you have used your daily points you can choose to use your activity points first or use your 49 Weekly Points Allowance first. Personally I found through trial and error that eating my Activity Points first motivates me to want to work out so I can earn those points and my body needs those extra calories. :)  I normally don’t touch my WPA but I have them saved as back up points for an event that maybe I didn’t plan for. Its helps me mentally because its nice knowing I have those WPA points banked just in case I need them – and I love knowing I have the flexibility to use them if I want or not.

Check out this great article on  10 ways to excuse-proof your workout.
Article By: Sally Bevan
Isn’t it funny that the moment you decide to exercise, something always gets in the way? Mom stops by. That report is suddenly urgent. The dog ate your running shoes. Maybe it’s time to organize your exercise?
Make life easy for yourself
Plan a regimen that fits your lifestyle. If you work irregular hours, for example, don’t sign up for classes that start at the same time each week. Instead, choose activities that can be easily slotted into your day: Walk the kids to school or run errands on foot during your lunch hour.
Draw up a weekly timetable
To help you organize your time properly, draw up a weekly timetable of planned exercise and activities. This will also help you see how much activity you’re getting. Try to do something for at least 20 or 30 minutes each day, even if it’s just yard work or going on a brisk walk around the neighborhood.

Attach exercise to a treat
Give yourself a reward for scheduling in fitness. Buy flowers once a week for completing all of the workouts you scheduled. You can also attach exercise to an enjoyable event, such as playing with your kids in the park or catching up with a friend on a walk.

Get everyone else on board
Make sure your family and friends know when and where you plan to exercise. This way you shouldn’t get any unwelcome interruptions. If you need someone to watch the kids while you exercise, make sure you arrange this well in advance; don’t rely on last-minute favors.

Anticipate motivational dips
Everyone struggles with motivation from time to time, preparing for these feelings can go a long way to combating them. For instance, if you sometimes struggle to go to your aerobics class, get a friend to call you to make sure you’re not still sitting on the sofa.

Avoid danger zones
Many things can distract even the most hardened of exercisers: your favorite TV show, the lure of a night on the town with friends, or a neighbor popping in for an impromptu chat. Learn to recognize your particular “danger zones” and take steps to negotiate your way around them.

Buy figure-flattering workout clothing
You don’t want to look like a sack of potatoes when you’re exercising. Spend a little money on well-designed, flattering and supportive gym clothes; you’ll be more motivated to work out.

Have a specially designated drawer for fitness gear
When you’re in hurry, the last thing you want is to be hunting around for your gym socks. Keep all your exercise clothes in a special drawer so you can find them quickly.

Leave your gym bag by the door
Leaving your gym bag by the door serves two purposes: you always know where it is; and it serves as a gentle reminder that an exercise session might be due.

Put your gym clothes straight into the wash
And last but not least, when you get back from the gym or pool, put your dirty clothes straight in the washer. Nothing is guaranteed to put you off exercising more than having to rummage around in the laundry basket for the least-funky pair of gym socks!

This also a great WW article on how to Shake Up Your Workout Routine  – it has some GREAT tips on changing things up no matter what your activity level.

 

Motivational Quote-

“Success is to be measured not so much by the position that one has reached in life – but by the obstacles which he has overcome.”

-Booker T. Washington – American educator, author and politician 

 

Here are some of my fav quotes I have recently come across on Pinterest that motivate me to Exercise 😉

 

 

 

 

 

What’s your favorite way to get exercise in?? 

diet journal

Track & Lose!

At our WW meeting today we talked about tracking and how important it is for success. It is the heart of the Weight Watchers program.  If you are not tracking what you eat and drink then you really have no idea how much (or how little) you may be consuming. Studies have shown that you will eat 30-50% more if you are not tracking or writing it down!!!!  So it pays to track! 😉

We talked about ways and helpful hints with tracking. The WW method is to do Upside Down tracking. Start with your evening meal and then go backwards

Karen’s great tip for tracking is that she knows she will be eating dinner with her husband at night. So she will figure out how many points dinner is gonna be and then divide up the leftover points for the rest of the day.

Another great method to try is to Pre-track. Plan out your what you are going to eat the night before or the morning of then all you have to do is just follow the plan. It will help you stay on track a lot better than guessing as you go will.

Of course, us gals here LOVE to track using our dietSNAPS app. We love to ‘see’ what we are eating vs. just writing it on paper. This app has literally changed our lives and how we look at food and eating healthy. Visually seeing what I consume daily helps my mind process what I am really putting in my body!

So our challenge this week is as you would probably guess is – to TRACK!!!   Karen reminded us that you can do ANYTHING for just ONE week!

I LOVED this week’s Motivational Close:

The Golden Rule of Tracking

If you bite it, write it

If you drink it, ink it

If you snack it, track it

If you nibble it, scribble it

If you steal it, reveal it

If you grab it, blab it

If you lick it, Bic it

If it goes in your smacker, it goes in your Tracker

If you ingest it, you guessed it —-

Grab your pencil before your utensil!!!

 

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if you eat

Stretching Your Points+ Budget

In our WW meeting this week we talked about the power of power foods – click HERE for the WW power foods list. Karen showed us a picture of a bagel with cream cheese for 10pts+ and then the other side of the picture was a serving of grilled chicken breast, sweet potato, green beans, salad, carrots, cherries, and milk – all for 10 pts+!  It was a great visual to see how eating more power foods in your meals will leave you feeling more satisfied, full longer, you will feel better, and have more energy.

I love that the Power Foods list now includes whole grains and dairy. I also love the new Simply Filling method that you have the option to use. Click HERE to read more about how to use this method.  I have heard its a great way to jump start yourself and have been reading on the WW website of lots of people having great success with this method!!

 

Here’s a list of the power foods and the approved foods you can have on the Simply Filling plan:

Fruits

  • All fresh, frozen, or canned without added sugar
  • Fruit canned in its own juice (drained)
  • Fruit salad — mixed fruits with no added sugar

Vegetables

  • Most fresh, frozen or canned without added sugar or oil
  • Potatoes — white, red, sweet

Avocados are not a Power Food.

Whole grains

  • Brown and wild rice
  • Hot cereals, cooked — without added sugar, dried fruits, or nuts
    • 100% bran
    • Cream of rice
    • Cream of wheat
    • Grits
    • Oatmeal
  • Pasta, whole-wheat or other whole-grain varieties
  • Popcorn, air-popped, or 94% fat-free microwave-popped
  • Whole-grain, ready-to-eat cereals without added sugar, dried fruits or nuts, and with 4g of fiber or more per serving
  • Whole-grains such as:
    • Barley
    • Buckwheat
    • Bulgur
    • Cornmeal (polenta)
    • Whole-wheat couscous
    • Quinoa

Non-Fat Dairy and Dairy Substitutes

    • Fat-free cheeses, including fat-free cottage cheese
    • Fat-free milk and beverages made with fat-free milk, such as cappuccino or latte, as long as it’s sugar-free
    • Yogurt, fat-free, plain or flavored with artificial sweetener
    • Fat-free sour cream
    • Soy products, unflavored and plain, such as:
    • Calcium-fortified soy milk
    • Unflavored soy milk
    • Fat-free soy cheese
    • Plain soy yogurt

Lean proteins (see food list for specific cuts and grinds)

  • Beef, chicken, lamb, pork, turkey, veal: lean, trimmed, all skin removed
  • Dried beans, including canned black, cannellini, kidney, refried, and white
  • Dried peas, including black-eyed peas and split peas
  • Eggs: Whole, whites, and fat-free substitute
  • Game meats, including buffalo, elk, ostrich and venison
  • Lentils
  • Meat substitutes, including tofu and vegetarian burgers
  • Most fish and shellfish: fresh, frozen, and canned
  • Organ meats from beef, lamb, pork, veal, and poultry

Plus more

  • Breads
    • Light English muffins
    • Light hot dog and hamburger rolls
    • Reduced-calorie (light) breads (whole grains are the best choice)
  • Soups
    • Broth, onion, and some broth- and tomato-based vegetable soups
  • Desserts
    • Sugar-free gelatin

Other categories:

Beverages

  • Coffee (without sugar)
  • Tea (without sugar)
  • Diet soda
  • Club soda
  • Seltzer (plain or flavored, unsweetened)
  • Water

Seasonings and condiments

  • Baking powder
  • Baking soda
  • Capers
  • Cocktail sauce
  • Extracts
  • Fat-free salad dressings
  • Fat-free margarine
  • Fat-free mayonnaise
  • Flavorings
  • Herbs
  • Hot sauce (peppersauce)
  • Ketchup
  • Lemon juice
  • Lime juice
  • Mustard
  • Nonstick cooking or baking spray
  • Salsa (fat-free)
  • Soy sauce (shoyu)
  • Spices
  • Steak sauce
  • Sugar substitutes
  • Taco sauce
  • Teriyaki sauce
  • Vinegar
  • Worcestershire Sauce

Healthy oils

Include 2 tsp each day without counting PointsPlus values. Use your weekly PointsPlusAllowance for any additional oil.

  • Olive oil
  • Canola oil
  • Safflower oil
  • Sunflower oil
  • Flaxseed oil

What’s not included on the Power Foods list

  • Processed meats, such as:
    • Hot dogs
    • Sausages
    • Luncheon meats (other than fat-free)
  • Fish or shellfish, canned, or packed in oil
  • Meats, poultry or fish with breading or added fat
  • Dried fruits
  • Fruit juices
  • Vegetable juices
  • Vegetables prepared with ingredients that are not Weight Watchers Power Foods, (for example, corn in butter sauce, dried tomatoes packed in oil)
  • French fries
  • Avocados
  • Sweet pickles
  • Plantains
  • Olives

 

 

Another important thing we talked about were the Good Health Guidelines. We’ve talked about this on here and have really been trying to focus on making sure we’re getting our 2tsp of oil in….and as Lexy mentioned HERE in her post – Karen told us about a cinnamon flavored Flax oil (we found it at Kroger here) that you could add to your oatmeal after cooking, smoothies, etc.

 

The Good Health Guidelines are:

1 – Eat at least 5 servings of fruits and veggies every day.
2 – Choose whole grain foods, such as brown rice and oats when possible.
3- Include 2 servings of dairy – low fat (1%) or fat free – each day.
4 -Have 2 teaspoons of healthy oils each day – olive oil, canola, safflower, flaxseed)
5 – Get enough protein by having at least 2 servings of lean meats, skinless poultry, fish, beans, and lentils.
6 – Limit added sugar and alcohol.
7 – Drink at least 6-8oz glasses of liquid a day – water is the best choice.
8 – Take a mult – vitamin/mineral supplement each day.
Click on the Good Health Guidelines link above to read more about the proper servings sizes and other good tips.

 

On the WW app on my iPhone, it has a healthy checks page that looks like this:
And as you check the boxes off as you accomplish them you get these cute little smiley faces! 😉

When we really went over the guidelines again,  I realized how much more I  am missing from my daily eating and I am going to make a point to do better! I am a list person, and so I am going to create the habit of checking off my Healthy checks daily so that I can feel a difference and feel better. My OCDness may kick in and create a new checklist so I can check off all the guidelines that aren’t on my WW iPhone app. 😉 I’ll let ya know how that goes.

 

The last piece of advice is Karen gave us is that we if heard nothing else in the meeting to make sure we heard this – If you’ve been stuck on a plateau- get in MORE power foods and you WILL see and notice a difference!!! 

 

I have definitely been in a rut and on a weight plateau – so my goal this week is to get in more power foods and try the Simply Filling method for a good ole’ jump start and kick in the REAR!!   😉

 

I love this quote……..its so true.