Wake Up and Get Out!

Try these painless ways to get out of bed and into the morning workout habit.

Article By: Camille Noe Pagán

For night owls and anyone else who struggles to get out of bed when the alarm clock sounds, waking up for a morning workout is a lot easier said than done. However, completing your exercise regimen before your day even starts can boost your energy and may help you sleep better at night.
There are several ways to make getting up in the morning easier, according to Susan Zafarlotfi, PhD, clinical director of the Institute for Sleep/Wake Disorders at Hackensack University Medical Center in Hackensack, N.J. "Seemingly simple things, from light exposure to taking a shower, can have a major effect on how tired you feel," says Zafarlotfi. "And, of course, the more awake you are, the more willing and able you'll be to hit the gym."
Try one or more of these techniques to help you jump-start your day:
1. Light up your morning.
"Your internal clock is regulated by light exposure," says Zafarlotfi. "When you're in the dark, your body wants to sleep. When you're in the light, it's a signal that you should be awake. That's why getting a dose of light — whether natural or artificial — can help you feel more energized." To brighten things up, Zafarlotfi suggests opening your curtains upon rising. If it's cloudy out or still dark, turn on bright, white-hued lights throughout your house.
2. Refresh your routine.
"The period in which you'll feel most tired is right after you wake up from a night's sleep," says Zafarlotfi. "If you just pull on your workout clothes and head out the door, your body and mind will struggle to get going. But having a refreshing routine — a little coffee and a bite to eat, a shower, even reading the paper — gives you a chance to wake up, and you'll feel more alert." A small snack or light breakfast provides glucose to fuel your workout.
3. Enlist help.
A study published in the American Journal of Preventative Medicine reported that people who received a telephone call encouraging them to exercise were more likely to do so than those who didn't get a call. Stay on track by asking a friend or family member to call or text you in the morning.
4. Rethink your sleeping habits.
The single best way to make rising easier, says Zafarlotfi, is to make sure that you're well rested. "Sleeping too much, too little or poorly can have a major effect on the way that you feel in the morning," she explains. Her advice: Aim to get about seven to eight hours of quality shut-eye a night. For those without a hard-and-fast morning schedule, you can figure out your needs by going without an alarm clock for two weeks; the amount you sleep, on average, is the amount you probably need on a regular basis.
If you find yourself unable to fall or stay asleep, Zafarlotfi suggests cutting out slumber-sabotaging substances like caffeine after noon, and alcohol in the late evening. Adopt an anxiety-reducing ritual, such as keeping a journal or doing yoga stretches. Says Zafarlotfi, "Nothing will keep you tossing and turning all night like stress."
If you are exercise in the evening and find this to be a successful regimen don’t be discouraged. Exercising no matter what time of the day is beneficial, just as long as you can stick with it.

Summer Menu Makeover

Liven up a "lazy" summer menu with fresh and delicious seasonal recipes.

Article By: Michelle Fowler & Lisa Thomas

Have you considered that one of your favorite light summer recipes might be just what someone else needs to bust out of a menu rut? Or perhaps one of your fellow meeting members has an idea or cooking technique that can revive one of your once-loved summer classics? If you're like most members, chicken and mixed greens are in heavy rotation during the warm-weather months. But how many times can you prepare the same old grilled chicken breast recipe for dinner or eat a no-frills green salad for lunch?
Wake up your taste buds!
You don't have to reinvent the wheel to give summer classics a fresh twist. For example, something as simple as swapping a spice or an herb can make a difference. Or roasting and grilling to bring out the natural sugars in foods, rather than boiling or steaming. Seasoning food before cooking it, as well as properly salting water for rice or pasta can dramatically boost flavor. And using fresh seasonal produce is a great way to highlight different flavors and textures in your recipes.
What are some of the foods you look forward to eating this time of year? Salads? Jazz them up by topping your greens with meat, seafood or chicken leftovers. Corn? Roast and season kernels for a light and flavorful finger-food snack. Watermelon? Blend it into a frozen cocktail. And sure, grilling may be the unofficial cooking technique of the season because you can get food on the table quickly and keep the house cool, but using a toaster oven is a comparable alternative. And if your slow-cooker is on the shelf or in the closet gathering dust, pull it out, place it on the counter, and use it to create fuss-free weeknight dinners

THE GOOD GETAWAY

I thought you might want to read this article.  It is really good.  Hope you enjoy it.  Diana

The Good Getaway

Strategies, tips and tools to help you make smart choices and still have a great time.

Article By: Melissa Sperl

Extra weight is one souvenir no one wants to bring home. But the average vacation weight gain ranges from five to eight pounds. So why do so many people end up with extra baggage? The culprit — vacation amnesia! It can creep in when you've slipped into full R&R mode and before you know it, you've taken a break from your healthy habits. The good news is that vacation weight gain isn't inevitable. Take your Plan along and you'll have all the strategies and tools you need to beat the odds!
Four ways to avoid Vacation Amnesia
1. Choose your option
Setting a Winning Outcome — a powerful Tools For Living strategy — is like setting a goal, and it's important to do it before you leave for your getaway. Choose whether you want to come home having lost weight, maintained or maybe even gained a little. Knowing ahead of time what you want the outcome of your efforts to be will help you set a realistic plan and avoid suprises.
2. Determine strategies
Consider what aspects of your upcoming vacation might make it difficult for you to stick with the Winning Outcome you set. How will you manage offers of food and snacks? How will you eat out in restaurants? Will you be able to get online and track? How will you exercise?
3. Gather the necessary tools
Along with your clothes and toiletries, you should also pack things that will make it easier for you to stay on track. For example, what will you need for your work out? Do you have favorite healthy snacks that might be difficult to find where you're going? Are you prepared to track PointsPlus® values? Or perhaps you'll want to take a break from tracking and give the Simply Filling technique a try (see below).
4. Make a post-vacation commitment
Vacation amnesia can often linger for days or weeks after the actual getaway. Some people may let a slip turn into a landslide — derailing their progress by not jumping back on the healthy track. Decide before you go that no matter what happens, you'll pick up your efforts again the day you get back.

Dining Out in Our Town

How to navigate the menu, plan for splurges, estimate portions and more.

Article By: Duane Swierczynski

If you eat in a restaurant 4.2 times a week you are officially an average American. Unfortunately, the typical American is also overweight. Part of the reason is that restaurant portions tend to be oversized, and it's hard to monitor the ingredients and means of preparation, which often means high fat and calories. But that doesn’t mean you have to shun your favorite neighborhood eateries. The best way to make informed, on-Plan choices is to know your options.

Start with these smart dining strategies

Hold the butter
A University of Illinois study of 340 patrons in an Italian restaurant found that diners who dipped their bread in olive oil ate an average of 23 percent less bread, reported feeling full sooner, and consumed 50 fewer calories overall than the customers who used butter.

Stick with a classic appetizer
Get the shrimp cocktail for 4 PointsPlus® values. (A quarter cup of cocktail sauce = 2 PointsPlus values; 4 ounces of large shrimp is 2.)

Keep greens lean
Order salad dressings and sauces on the side. Dip your fork in the dressing, instead of pouring it on your greens, and you'll consume far less without noticing much of a difference in flavor.

Make it a spud light A plain baked potato has 5 to 6 PointsPlus values, depending on size. The blob of butter or sour cream it cries out for has twice that. Squeeze a lemon wedge or use salsa instead.

Halve it your way
Ask your server to plate half your entrée and bring the other half in a doggy bag. You’re serving will probably still be larger than a "standard" portion size.

Nix the prix fix
The automatic addition of an appetizer and dessert adds PointsPlus values and is harder to resist — after all, you've paid for them.

Redefine surf and turf Steamed fish and grilled chicken breast are the champs of sea and land, at 3 and 4 PointsPlus values respectively for a 4-ounce portion. Request your chicken grilled dry (without oil).

Roasted chicken surprise
Some chefs put butter or oil under the chicken skin. Ask them to refrain when you order.

Have your just desserts
If you opt to share a dessert with a dining companion, go for the sorbet.

Look out for these “red flags” used to describe dishes that contain plenty ofPointsPlus values

• au fromage
• au gratin
• au lait
• battered
• bisque
• cream of
• dipped
• double-baked
• hollandaise
• just like mom’s
• Newburg
• pan-fried
• parmesan
• sautéed
• tempura
• crispy

Plan sensible and satisfying restaurant meals and share your faves

Dig deep into your inner resources

Dig Deep for Your Inner
Resources
You've got all the
resources you need to overcome weight-loss challenges and achieve your goals;
you just need to know where to look.
Article By: Michelle Fowler

Here's an off-the-wall
metaphor, but bear with us: Imagine how amazing it would feel to be a poor
farmer who suddenly discovers that her meager crops had been planted over a deep
well of oil. What's this got to do with you? Well, it's this same newly
discovered wealth that you will feel once you realize that you have all the
resources, both internal and external, that you need in order to reach your
weight-loss goals. You just might have to dig a little to find them.
Striking it
resource-richYou already know just how valuable your internal and external
resources are to accomplishing your weight-loss goals. Just think about how much
easier it is to follow the Plan when you use internal resources like
determination, patience, creativity, perseverance, ambition, self-restraint, and
motivation; and external resources like your home, your Weight Watchers meeting,
and the gym.
The fact that you joined
Weight Watchers meetings proves that you have a basic belief in your resources
and what they can help you accomplish: losing weight and living a healthy
lifestyle. Otherwise you wouldn't be attending meetings or using eTools. And you
wouldn't have been able to achieve the successes you already have — both on and
off the scale. But have you discovered all the resources that are available to
you? Could you dig deeper to find more?
Find your anchorLet's say
you feel that you lack the focus to lose weight. Maybe you stick to your
weight-loss plans really well during the week, but lose focus and exceed your
weekly PointsPlus® Allowance each weekend. It's important to understand
that you have demonstrated focus before in your life. You've surely read to the
end of a long book or completed a difficult task at work. Now try to remember
the circumstances in which you completed that task before. What were you seeing,
saying and feeling? Remember how it felt to have that inner resource, then try
to apply that same feeling to weight loss. Anchoring, a powerful strategy from
Weight Watchers Tools for Living, can help you remember your focus each
time you feel yourself faltering.
Now that you know you have
that inner resource, use it! The next weekend that you feel you just don't have
the focus to stay on plan, use Anchoring to connect with your inner motivation
and strengthen your resolve.

Dining Out Dos and Don'ts

Dining Out Dos and
Don’ts
Simple
strategies and tools to help you make wise choices.
Article By: Leslie Fink, MS,
RD
Some people trying to lose weight steer
clear of restaurants to avoid the large portion sizes, bottomless bread baskets
and all those high-calorie entrées. But shunning restaurants altogether isn't a
realistic approach to weight loss — and it's unnecessary. You can eat out
and lose weight. When possible, it's best to plan ahead and account for
the occasion. But even eating on the go doesn't have to derail your day. Use
these 10 tips to navigate the menus at sit-down restaurants and fast-food
joints.

1. Set a budgetDetermine how much you're willing
to eat before looking at the menu. Remember, you can save your weekly
PointsPlus® Allowance for indulgences. For even more flexibility, you can
earn activity PointsPlus values that can be swapped for food. And as long
as you eat carefully most of the time, you can loosen up a bit on special
occasions. (Just don't let every day become a special
occasion).

2. Put on your game
faceDecide on some guidelines before you go to a restaurant, and stick to
them. For instance:
Skip the all-inclusive
(prix fixe) menu and opt for à la carte selections.
Take one piece of
bread, then ask your server to remove the basket from the
table.
3. Make special requestsYou're paying good money
for that meal, so you're entitled to make special requests or slight
modifications. Why not say:
Can I have that without butter? Grilled? With the
sauce on the side?
I'd like mixed greens instead of fries with my
sandwich.

4. Practice portion controlSome restaurant
portions can be two, three, even four times the "normal" size — especially
super-sized fast food meals. Keep your portions in check by:
Ordering a salad as a starter and then splitting a
main entrée with a friend.
Creating your own scaled-down meal from a couple of
appetizers and/or side dishes.

5. Break down (language) barriersIf you don't
know what a preparation term means, ask. In general, though, the following words
translate into high-fat, high-calorie dishes:
Au gratin, scalloped, hollandaise.
Parmigiana, scampi, Bolognese.

6. Downsize the super-sizeSuper-sized fast food
meal options can be loaded with calories. Either:
Order something small, like a basic burger. After
all, the first bite tastes the same as the last.
Order yourself a children's meal.

7. Watch out for extrasThe average burger with
ketchup, lettuce and tomato isn't so bad. But one with "the works" is usually a
caloric nightmare. Skip:
Bacon, cheese and mayonnaise.
Double-burger patties and extra pieces of
bread.
8. Don't go top heavySalad bars and garden salads
grace menus across the country. But those extra toppings can sabotage your
seemingly diet-conscious choices:
Go light on croutons, grated cheese and
bacon.
Opt for small amounts of low-fat or nonfat dressings
on the side.

9. Don't drink away your progressA drink with
dinner is fine, but too many sugary margaritas may wreak havoc on your
PointsPlus budget — and your resolve. Keep your appetite under control
by:
Alternating alcoholic beverages with noncaloric sodas
or sparkling water.
Not drinking alcoholic beverages on an empty
stomach.

10. Resign from the "clean plate club" You paid
for it so you have to eat it all now, right? Wrong. Downsize
by:
Enjoying half the meal and doggie-bagging the
rest.
Pushing your plate away when you're
full.
Eating slowly. Remember, it takes 20 minutes for your
body to recognize that it's full.

Super Bowl Survival Tips

Super Bowl Survival Tips: Game planning for a big loss (on the scale)
Article By: Jody Genessy
Know your opponent and other key tips for staying on track on Super Bowl Sunday.
Pregame prep Before entering your buddies' house, give yourself a mental pep talk and then "stick with your plan," advises Jay Fleming, a Weight Watchers leader who's maintained a 65-pound loss for four years. "Ask yourself why you are at the game. Is it to eat or is it to watch the game?"
New game plan You can still enjoy some football fare: a chicken wing or two, some chips and dip, a slice of pizza and a cold one. Just don't overindulge — eat and drink reasonably, keep track of what you chow down on, and save your weekly PointsPlus™ Allowance for game day.
"If you're working at getting rid of your beer belly, remember that, 'If you do what you've always done, you'll get what you've always got,'" Fleming says. "So if you pig out at that tailgate party or during the game, you'll get that beer belly just like in the past."
Know your opponent Forget the game for a sec. At the party, your foe is all that grub on the counter. It most likely isn’t low calorie or fat free, either. Keep in mind, a plain hot dog on a roll can pack 9 PointsPlus values. Two medium slices of thin crust pepperoni pizza have about 11 PointsPlus values. A serving of nacho chips and mystery cheese can be laden with around 9 PointsPlus values and more fat grams than points both teams will score. If you're still Jonesing for football food, try minimizing the damage. Eating the dog minus the bun will save about 5 PointsPlus values. Have only 1 slice of pizza and you’ll cut 6 PointsPlus values. Walk it off Consider parking a few blocks from the party or heading outside for a walk instead of watching for the next wardrobe malfunction at halftime (that’s what DVRs are for anyway).
Improve your bench Try fitting in a few exercises – push-ups or Pilates – whenever possible, Anderson suggests. Drop and do 20 push-ups or a few Pilates hundreds during commercial breaks. Or put a couple of bucks in a pot for the winner of a game-long challenge with your friends. You can also make friendly competitive wagers using crunches instead of money. Every time your team scores, fans on the opposite side have to hit the deck for 20 and vice versa.
Stay in motion During breaks in the action, get off your seat – but not to visit the food table. "Try to do anything that can make you active. The activity counts just as much as eating right," Anderson says. "If you get active during a football game, you'll eat less."
Try staying on your feet for an entire series, and switch between doing push-ups, stretches, crunches or squats during breaks. Do "secret squats" by pushing yourself out of a low-rider chair over and over. Here's a good stretch for your back and legs: sit up straight against a couch, extend your legs and hold as long as you can.
You could even practice different TD celebration dances. This, of course, is best done alone – unless you have no shame or don't embarrass easily.
If you follow these tips, your new fleet-footed celebration moves might be used to commemorate a losing season on the scale.

If I lose One Pound each week of 2012

IF I LOST 1 LB. EACH WEEK OF 2012

By Valentine's Day I'd be 7 lbs. lighter! I’m loving it!
By St. Patrick's Day I'd be 11 lbs. lighter!
With the luck o'the Irish I'll make my goal.
By Easter I'd be 13 lbs. lighter!
I'd be a cuter bunny.
By Memorial Day I'd be 23 lbs. lighter!
What a memory that would make!
By Flag Day I'd be 25 lbs. lighter!
I’d wave my flag proudly then.
By Independence Day I'd be 27 lbs. lighter!
That's quite a declaration of independence from overeating!
By Labor Day I'd be 36 lbs. lighter!
What a wonderful reward for all my hard work.
By Columbus Day I'd be 41 lbs. lighter!
What a joy to discover what I can do.
By Halloween I'd be 44 lbs. lighter!
I would know I had more than a ghost of a chance.
By Thanksgiving I'd be 47 lbs. lighter!
I'd have so much to be thankful for.
By Christmas Eve I'd be 51 lbs. lighter!
Talk about being merry.
By New Year's Eve I'd be 52 lbs. lighter!
It's not just a new year, It's a new ME!

Why slow weight loss wins

Why Slow Weight Loss Wins.

Frustrated by slow weight loss? Read on for expert input on why slow and steady wins the race.
Great article, read it!!!

Article By: Melissa Sperl

"We live in a quick-fix society," says Debra Mandel, PhD, a Los Angeles psychologist who specializes in eating disorders. "When we want something, we want it right away." Worse, we constantly see advertisements that convince us that we can lose inches by tomorrow, and be slimmer by next week. It seems like there's no harm in wanting to lose weight by yesterday. After all, it is possible. Isn't it? Not at all, insists Mandel. Because when it comes down to it, fast weight loss can't last, because it usually means adapting to very difficult eating habits and an impossible-to-live-with lifestyle.



Quick fix, fast failure
"[With quick-fix diets], our metabolism slows down, and eventually we're eating fewer and fewer calories but not losing weight," says Mandel. "This leads to anxiety, which prompts us to eat even fewer calories to try to lose. The body rebels against that even more."

So it's a vicious cycle. Because if you don't get enough nutrients — which is a major risk when you're going for a quick fix — your brain, and then your body, will, well, insist that you eat. To your body, it's nothing more than survival. But to you, it will feel like you're giving in and losing control. Then you'll feel like a failure, which might very well send you to the fridge.

It's a never-ending yo-yo cycle of weight gain, then loss, then gain again. Go for slow and steady weight loss (a healthy rate is two pounds per week or less), and not only will you be doing a service to your body, you'll also be more likely to keep that weight off for good. Isn't that better than rebounding?

Why slow weight loss lasts
"I'm glad my weight loss was slow for me because I feel like I really have made lifestyle changes," says Lyn, a meetings member. "I just keep at it. I continue to see slow progress but overall a great deal of success. Slowly but surely the weight comes off."

It's that kind of "through thick and thin" attitude that will take people from thick to thin for good, says Mandel. Losing weight slowly isn't just healthier, she says, it's a better investment. Not only are you dropping pounds, you're working on building habits that you'll be able to maintain. And those habits will help you maintain the weight you lost, so you can stay at your goal weight for good.

"Plus, you have more energy to live life in the present, because you're not starving and focusing on food," says Mandel. "You're creating a healthy relationship with food." That's the key to lifelong success.

Maintain a positive attitude
All that said, Cindy, a subscriber to Weight Watchers Online, isn't exactly glad she loses weight slowly. "'Thankful' might be a better word for it," she says. "At least I'm losing and not gaining."

Cindy has also held on during slow losses by maintaining a positive attitude: "I know this plan is something I can stick with for the rest of my life. It's definitely not a 'diet' that I'll go off for a long period of time. It's a lifetime commitment."

Weight Watchers new commercial says this is the year to BELIEVE and doesn't this picture say it is all, all what you need is to believe you can do it and until then I will believe in you because i know YOU CAN!!!
If you haven't been at a meeting for some time don't beat up yourself, it is never late to come back. I am looking forward to seeing you.

Staying on Plan at Office Parties

Staying On Plan at Office Parties
Article By: Geraldine Vincent

Help, I’m trying to lose weight, but between holidays and birthdays there is always a party in the office. How can I still go and stay on Plan?
With the holiday office party season in full swing, you can still maintain your goals of achieving a svelte, elf-like physique rather than channeling Santa and his bulging belly.
The holiday season is a grueling stretch marked by party after party and finger foods galore. You know the culprits, like avocado and sour cream-based dips, world cheese platters of Brie, Camembert and Stilton, deep-fried calamari — and that’s not even counting the beer, wine and booze. As if that’s not enough, you’ve also got employee birthdays, retirements and engagements as further reason for celebration at the office, complete with PointsPlus budget killing goodies.
Although you’re on Plan, it doesn’t mean you need to insult your boss by passing on a piece of her prizewinning strawberry cheesecake. With careful planning and a little bit of discipline you can stay within your daily PointsPlus Target and continue to lose weight through the holiday season.
Portion control
One of the simplest ways to monitor how much you’re eating is to consolidate your food for the evening onto one small side plate.

“Fill half your plate with vegetables, one-quarter with a lean protein such as chicken or fish — not fried, breaded or soaked in oil or a marinade — and one-quarter with ‘your choice’ as long as it stays within your recommended PointsPlus values for the day. If you go back for seconds, choose mostly vegetables and a serving of protein,” says Jaimie Sherry, MS, RD, CDE, CDN a nutritionist at New York Presbyterian and Weill Cornell Medical College.


And as WeightWatchers.com Men’s Success Story Bryan Cohen says, “I’ve found that I can get by with eating Office Party Tips
Tips from Jaimie Sherry, New York Presbyterian and Weill Cornell Medical College nutritionist:
• Don’t go hungry. People often skip meals or eat less before the big meal. You are more likely to overindulge if you have not eaten enough all day.
• Exercise the day of your holiday celebration. Feel good about yourself, burn extra calories and remind yourself that you are working hard at your efforts.
• Determine ahead of time at least two ways of turning your attention away from food.
• If you are going to have an alcoholic beverage, enjoy it at the end of your meal. Don’t let your glass of wine determine how much you are going to eat.

smaller portions of what’s being served. Knowing that a big eating day is coming, I make sure I have most of my weekly PointsPlus Allowance in place, just in case! I find that it’s important to have control and know when it’s better to just pass.”

Foods to be wary of
According to WeightWatchers.com nutritionist and recipes editor Leslie Fink, MS, RD, “Anything that comes in a dip or chip basket is dangerous territory.”

It’s hard to keep track of how many times you reach for yet another guacamole covered tortilla chip or handful of nuts. Just 10 cashews have a PointsPlus value of 4. Instead, take single items on a plate and look for more PointsPlus values-friendly alternatives like sushi, grilled chicken skewers and stuffed mushrooms.

Bellying up to the bar
Another red flag is the open bar, offering a bounty of sugary cocktails and creamy frozen drinks, not to mention hearty beers. But if you get roped into doing a few rounds with your work buddies, stick to bottled, light beer or a glass of red or white wine or sangria — each have a PointsPlus value of 4.

As Fink suggests, “Think of ways to add flavor but not PointsPlus values to your favorite drinks, like an extra splash of hot sauce in a bloody Mary, a twist of lemon or lime in your vodka or Diet Coke with your rum.”

Mind over consumption
Instead of having a handful of pigs-in-a-blanket, get out on the dance floor and practice your best Dancing With the Stars moves for some added exercise. Or, how about just chatting with the guy in finance you never see. By keeping your mouth and hands occupied with things that don’t involve food or booze you’ll end up consuming less of both.

So remember, 'tis the season to celebrate, not overindulge. And as much as you should be jolly like old St. Nick, try to avoid the need to loosen your belt buckle by going easy on the eggnog (a PointsPlus value of 10 per cup) and all the trimmings.
________________________________________

Food PointsPlus Changes based on USDA

When the USDA updates its nutritional databases, so do we. See the revised PointsPlus values for some two-dozen foods listed in our Pocket Guide. Both the new Pocket Guide and the eTools database reflect these updates.

Pocket Guide Changes Based on USDA Updates
Generic Foods:
• Almonds, 23 nuts (1oz): was 4  5 PointsPlus values
• Avocado (1 medium): was 3  2 PointsPlus values
• Beans, baked (½ cup): was 8  5 PointsPlus values
• Beans, refried, regular, canned (½ cup): was 2  3 PointsPlus values
• Beef brisket, lean, trimmed (3oz): was 4  5 PointsPlus values
• Beef chuck, arm (pot roast), trimmed (3oz): was 6  4 PointsPlus values
• Filet mignon, lean & trimmed (3oz): was 6  5 PointsPlus values
(Used to be trimmed only)
• Ground beef 85% lean/15% fat (½ cup): was 3  4 PointsPlus values
• KC strip, lean & trimmed (4 oz): was 6  5 PointsPlus values
(used to be trimmed only)
• Sirloin, trimmed, 1 slice (2 oz): was 3  2 PointsPlus values
• Beef, tenderloin, lean & trimmed (2 oz): was 3  2 PointsPlus values
(used to be trimmed only)
• Light beer (12 fl oz): was 3  4 PointsPlus values
• Seasoned dried bread crumbs (1/4 cup): was 4  3 PointsPlus values
• Burrito, bean, fast food (5 oz): was 6  9 PointsPlus values
(Change due to weight difference as it used to be 3 ¾ oz)
• Cappuccino made with whole milk (1 tall): was 4  3 PointsPlus values
(used to be “1 Grande”, which is why PPV changed)
• Cereal, corn grits (1 cup): was 4  5 PointsPlus values
• Regular 4% cottage cheese (1 cup): was 6  5 PointsPlus values
• Cream cheese, fat free (¼ cup): was 1  2 PointsPlus values
• Chicken drumstick with skin (2 oz): was 2  3 PointsPlus values
(Changes caused by weight differences as it used to be 1 ½ oz).
• Chicken drumstick without skin (1 oz): was 1  2 PointsPlus.
(Weight is wrong in PG. The weight should be 2oz as the listing above.
PPV for 2 oz is 2 also).
• Hot cocoa, sugar free, fat free (1 packet): was 1  2 PointsPlus values
• Hot dog on roll, plain: was 9  8 PointsPlus values
• Potatoes, white or red
o 1 small: was 2  3 PointsPlus values
o 1 large: was 4  7 PointsPlus values
(Weight changed for the portion sizes, which impacted the PointsPlus values)

• Tomato paste (2 tbsp): was 0  1 PointsPlus values (No longer a Weight
Watchers® Power Food)
• Wine (4 fl oz): was 4  3 PointsPlus values

Thanksgiving PointsPlus and ideas....

For some of us, Thanksgiving is a simple turkey dinner and a time to give thanks. But for many, it's an eating orgy and a six-week countdown to the same lose-weight-and-get-back-in-shape New Year's resolution that we make year after year…after year.

Break the cycle this holiday season. Enjoy Thanksgiving but don't overindulge; head into the New Year feeling confident, slimmer and in control.

Ready, set, eat
Consider the worst-case scenario: If you were to eat a serving of dark meat turkey with all the fixings and sides in the plate above it would total a whopping 50 PointsPlus® values. Here's how to slash that number.

Make classic recipes light
If you're hosting dinner or bringing a dish to someone else's house, consider trimming the fat from your recipes. For instance:

•Make your mashed potatoes creamy with naturally low-fat buttermilk instead of butter
•Pour your turkey pan drippings into a large glass bowl (or you can use a gravy/fat separator) and allow it to sit for 5 minutes so you can skim off a layer of fat. Use some of the fat in your gravy, not al
•Slim down your pie by making a light cookie crumb layer instead of a traditional pie crust
•Leave off the top (or bottom) crust instead of using both. Or forget all about the crusts and bake your pie filling in small ramekins for mini soufflés instead
•Use whole-wheat bread, not white, for stuffing to increase the fiber and decrease the PointsPlus values (not to mention upping its vitamin and mineral profile)
Opt for tasty Weight Watchers recipes
Compare the PointsPlus values for some traditional Thanksgiving dishes versus our sure-to-please renovated recipes:

Traditional Recipe PointsPlusValue Weight Watchers Recipe PointsPlusValue
Green bean casserole (3/4 cup) 4 Green beans with almonds (3/4 cup) 2
Candied sweet potatoes (1 cup) 8 Candied sweet potatoes(1 cup) 5
Garlic mashed potatoes (3/4 cup) 6 Garlic mashed potatoes (1/2 cup) 7
Mashed sweet potatoes, canned (1/2 cup) 2 Mashed sweet potatoes (1/2 cup) 2
Canned cranberry sauce (1/3 cup) 3 Cranberry-orange relish 2 2/3 tablespoons 2
Bread stuffing (1 cup) 8 Bread stuffing (1 cup) 3
Pumpkin pie (1 slice) 9 Pumpkin pie (1 slice) 5
Pecan pie (1 slice) 12 Pecan tartlets (1 item) 4

Know your portions
To help you size up your servings, come armed with some visuals:

•1 cup of mashed potatoes is about the size of a tennis ball or your fist
•3 ounces of turkey equals a computer mouse or a checkbook
•1/2 cup of green bean casserole fits into a small cupcake wrapper or an ice cream scoop
•1/4 cup of gravy equals 4 tablespoons; measure out some water in your gravy ladle to see how many tablespoons one full ladle holds
Comparison shop
Look up the PointsPlus values of common foods before the meal so you can make smarter choices. Here's a mini guide:

Item PointsPlusValue
White meat turkey (no skin; 4 oz) 4
Turkey leg (with skin; 4 oz) 6
Mashed sweet potatoes (1 cup, canned)
7 Candied sweet potatoes (1 cup) 11
Apple Pie (1 slice store-bought) 8
Pecan Pie (1 slice store-bought) 12

Thanksgiving Countdown

Thanksgiving Countdown

Article By: Elly Trickett McNerney


Follow this “to do” list all month long to stay on top of your holiday game plan.

Some people thrill at the thought of hosting Thanksgiving; others pall at the notion of gigantic, slippery turkeys, solid logs of canned cranberry and a house full of guests. Whichever group you fall into, we’ve taken the guesswork out of it with this checklist.


Early November

Plan your menu – decide which items can be made ahead of time and frozen.
Make sure you have the proper kitchen equipment, and plan out your cooking times. You won’t be able to put everything in the oven at once.
Prepare guest list and send invitations.
Familiarize yourself with our Best-Ever Slimmed-Down Turkey and Gravy recipe.
Figure out what size turkey you’ll need, and order it.
Make turkey stock and freeze it.
Decide on your table setting/room décor/music, and pick an overall theme.
Put together a list of kid activities to keep them busy.
Because it’s a busy time be sure to create a workout schedule – it will keep your weight-loss on track and help with stress. Even on the most time-crunched days, you can fit in a 20-minute walk.
Ask for some of your guests to bring dishes so you don’t have to do it all.
Make a double batch of low PointsPlus® values soup, and a warming casserole or lasagna, and freeze in single and double-size portions so you’ll have a few homemade meals ready for that last week. Try this Spicy Black Bean Soup, a Greek-inspired Meat Moussaka or the delicious and easy Slow Cooker Lasagna.
Saturday November 19

Go shopping for make-ahead or non-perishable items including drinks.
Clean the house.
Sunday November 20

Have a fun family day — go for a bike ride, have a chilly weather picnic (think soups in a flask and bundling up in layers), or just chill out with some board games and Mulled Apple-Cranberry Cider.
Make pie crusts, cakes, bread — and get the family to help.
Monday November 21

Prepare table setting — polish silver, make sure glasses sparkle, press linens, assemble serving platters.
Start defrosting turkey.
Make the Cranberry-Orange Relish
Tuesday November 22

Get a start on side dishes. This frees up your counter space!
Make the Stuffing with Sage and Chives — it keeps for three days in the fridge.
Assemble the Pumpkin Pie with Graham Cracker Crust and Caramel-Apple Tart.
Shop for remaining food items such as bread, salad greens
Make ice cubes.
Wednesday November 23

Steam the Brussels sprouts and prepare the turkey bacon for the Brussels Sprouts with Chestnuts.
Make the Dark Chocolate Cake
Defrost turkey stock.
Set the table.
Chill beer, soda, white wine.
Treat yourself to a mani/pedi or a blowout.
Thanksgiving day

7:30am: Take the turkey out of the fridge. Double-check when you need to put your turkey in the oven, remembering to leave enough time for preheating.

8am: Have a hearty breakfast with plenty of protein and fiber, like this Asparagus, Bacon and Cheese Strata, to keep you going while you prepare the meal, and to cut down on the likelihood of nibbling.

10:30am: Prepare the Apple-Topped Mashed Sweet Potatoes, put in the fridge.

12:30pm: Have a light lunch low in PointsPlus values to keep you going so you don’t overdo it at dinner. Take some time after your lunch to have a cup of tea and read a book, even if it’s just 20 minutes hiding in the bathroom. Make it known that interruptions are unwelcome — and unwise!

2:30pm: Put the Apple-Topped Mashed Sweet Potatoes in the oven.

3:00pm: As guests arrive welcome them with appetizers, low-fat cheeses, olives, wine, and 0 PointsPlus values dips.

3:15pm: Put the Stuffing with Sage and Chives in the oven.

3:30pm: Take the turkey out of the oven, make the gravy.

3:45pm: Finish making the Brussels Sprouts with Chestnuts.

4pm: Bon appétit!

6pm: Rouse your household for a brisk walk — minus two designated clearer-uppers. (They can earn activity PointsPlus values for cleaning if they do it with gusto!)

7pm: Make sure leftovers are safely stored. If you’re feeling generous, prepare doggy bags for guests.
Friday

Check out the Food and Recipes section of WeightWatchers.com for creative ways to spruce up leftovers.
Plan your food and activity for the weekend — many people fall off the wagon, often because they feel they’ve been “good” on Thanksgiving itself.
Get a good workout in, to motivate you to stay on track between now and the holidays.

The Ups and Downs of Weight Loss

This is a great article and I would love you all to read it. Diana

The Ups and Downs of Weight Loss
Article By: William Sukala, MS, CSCS

Daily weight fluctuations

In our weekly fitness Q&A series, William Sukala, MS, CSCS, answers questions about fitness, from whether to eat before exercising to how to treat sore muscles.

Q: I am a Lifetime member and I have met my goal weight. My question is how much weight is okay to fluctuate?

A: First off, congratulations on achieving your goal weight! This is a great question because so many people associate their progress with their daily weight. In fact, you might be one of those people whose weight varies by several pounds from day to day or even within the same day. But fret not, this doesn't necessarily mean you're any fatter or leaner than yesterday.




Truth is, daily fluctuations on the scale are completely normal. Body weight will shift a bit depending on the status of your body's fluids and solids (e.g., how much food and water you've consumed, bowel movements, urination and sweat rate).

To further convince you that a few extra pounds on the scale is not fat, consider the following. One pound of stored body fat contains 3500 calories of stored energy. For example, in order for you to gain three pounds overnight, you would have to eat an additional 10,500 (3 x 3500) calories above and beyond your usual calorie intake! On the other end of the spectrum, losing three pounds overnight would require you to burn 10,500 calories, which would be the equivalent of a 105-mile run! The bottom line: try not to get too fixated on your daily weight. And when you do weigh yourself, try to make sure you do so under similar conditions each time (e.g., time of day, before exercise, before meals). Keep up the great work.

Kick Start Your Success

Kick-Start Your Success

Article By: Diana Kelly
Rev up your weight-loss progress by re-focusing on your plan.

The holidays are almost here! Now's the best time to refocus your weight-loss goals to prepare for this holiday season. To start, it's always a good idea to go back to the basics. Reread the First steps section of the Plan and get reacquainted with the ins and outs. Sample new recipes and follow the Good Health Guidelines.

More Ways to Kick-Start Your Progress
Find an accomplice
Having a weight-loss "partner," who can keep you on track, is crucial. Join a challenge on the Message Boards for daily check-ins where you can share food and exercise tips. Or ask a friend, family member or colleague.

Be aware
Healthier eating becomes habitual, but you still need to maintain a heightened awareness of what you're eating. Use your Plan Manager to stay on top of your eating habits and weigh in at each meeting to see how you're doing. Track your weight loss using the Weight Tracker and Progress Charts.

Be communicative
Bring up any problems that you feel may derail you to people you feel comfortable sharing your experiences with. Sometimes others can help you make sense of what's going on. Discuss challenging strategies on the Message Boards.

Keep track
Tracking your food intake is crucial. Try writing down what you eat and drink every day. The amounts may surprise you!

Halloween Candy PointsPlus Values

Almond Joy, Snack Size, 2 PointsPlus value
Baby Ruth, Fun Size, 2 PointsPlus value
Bit-O-Honey, 1 piece, 1 PointsPlus value
Bit-O-Honey, 6 pieces, 4 PointsPlus value
Butterfinger, Fun Size, 3 PointsPlus value
Candy Apple, 5 ounce, 5 PointsPlus value
Candy Corn, 20 pieces (41 grams), 4 PointsPlus value
Caramel Apple, 10 PointsPlus value
Charms Blow Pop, 1 pop, 2 PointsPlus value
Crunch, Fun Size, 2 PointsPlus value
Dots, Fun Size, 2 Points Plus value
Gummi Bears, 14 pieces (38 grams), 3 PointsPlus value
Heath Bar, Snack Size, 7 PointsPlus value
Hershey’s Milk Chocolate Bar, Snack Size, 6 PointsPlus value
Hershey’s Miniatures, (any flavor) 5 pieces, 6 PointsPlus value
Kit-Kat, Snack Size Bar, (three 2-piece bars) 6 PointsPlus value
Lemonhead, Fun Size, 1 pouch (11 grams) 1 PointsPlus value
M&M’s Milk Chocolate, Fun Size, (1 package) 2 PointsPlus value
M&M’s peanut, Fun Size, (1 package) 3 PointsPlus value
Mounds, Fun Size, 3 PointsPlus value
Nerds, 1 box (12.6 grams), 1 PointsPlus value
Oh Henry!, Mini, 2 PointsPlus value
PayDay, Fun Size, 3 PointsPlus value
Reese’s Peanut Butter Cup (2 cups) 6 PointsPlus value
Reese’s Peanut Butter Cup, Fun Size, 3 PointsPlus value
Reese’s Pieces (51 piece/40 gram bag) 5 PointsPlus value
Skittles, Original Fruit, Fun Size, 2 PointsPlus value
Snickers, Fun Size, 2 PointsPlus value
Take 5, Fun Size, 6 PointsPlus value
Tootsie Roll Midgets, 6 pieces (40 grams), 4 PointsPlus value
Twix, Fun Size, 2 PointsPlus value
Twizzler Twists, Fun Size, 4 PointsPlus value
Whoppers, Fun Size, 2 PointsPlus value
York Peppermint Patty, Fun Size, 1 PointsPlus value

Defeating the Midnight Munchies

Defeating the Midnight Munchies

Article By: Darren Taffinder


You planned all your meals and tracked every second of the day. But what's this? It's late at night and you're in the throes of a snack attack! Here's how to deal.



The problem
Help. It’s midnight, I can’t sleep and I just want to snack. How can I stop the nighttime munchies?

The solution
Nighttime munchies are a scourge that has affected every dieter at one time or another — knowing how to successfully deal with late-night cravings is one of the keys to effective weight loss. No matter how good you have been during the day, something hits you at night, usually around 10 p.m., and you must eat, NOW.

Milton Stokes, a registered dietician and a spokesperson for the American Dietetic Association, offers some helpful strategies to help you control your late-night snacking urges. Surprisingly, he says, the best way to help avoid the nighttime munchies is to make sure you eat breakfast and lunch.

Snack-proof Tips
Here are some things you can do to stop the midnight snacking:
Make sure you eat a good breakfast and lunch.
If you feel like snacking, have a big glass of water first
Stay busy — a lot of nighttime eating is sparked by boredom. There are some great novels and films out there. Or, go for a nighttime ramble with the dog.
Keep PointsPlus value friendly snacks, like low-fat popcorn or rice cakes, handy for those times when you just have to treat yourself. To cure that crunch craving, try baby carrots.
"Establish regular meal times and patterns," says Stokes. "Erratic schedules and skipping meals, especially breakfast, set you up to overeat later in the day. I liken breakfast to fuel for a car. While we are able to run without proper fuel for a while, at a certain point each of us would 'crash' and start scarfing down any food within sight. That's when nighttime snacking comes in."

It's also important to understand the difference between true, physical hunger and emotional hunger or boredom. The urge to late-night snack usually comes from the latter and not the former.

"If you aren't physically hungry, then you may need to explore simple deterrents to eating," Stokes suggests. "One of the best is brushing your teeth and using a strong mouthwash. That will make anything you eat afterward taste bad. You can also go for a short walk, call a friend, answer email, organize your desk or just sit alone quietly for 10 minutes. Usually if you wait a few minutes, this desire to eat may subside. Lastly, you may just be thirsty. Thirst is easily confused with hunger. Have a sugar-free beverage and call it a night.”

However, if you are actually physically hungry, you should eat.

"Depriving yourself of food when you’re truly hungry can lead to binge eating later on," Stokes warns, "which is much, much worse than simply having a nighttime bowl of cereal."

Stokes also recommends a rice cake with a little cashew butter on it, a small apple with a slice of low-fat cheese, a cup of yogurt or even a handful of mixed nuts. (Just don't eat the whole jar.)

If, after all this, you just can't stop the night munching and you're waking up in the middle of the night and snacking, you might be suffering from a rare eating disorder called night eating syndrome. Albert Stunkard, MD, professor of psychiatry at the weight and eating disorders program at the University of Pennsylvania, sheds some light on this unusual condition.

"Night eating syndrome is characterized by overeating during the evening and waking at least three nights a week to eat," says Stunkard. "The evening overeating has to be at least 25 percent of the daily caloric intake after supper, and there has to be a minimum of three nighttime awakenings during the week. It's important to distinguish these awakenings from binges. The average caloric intake of a nighttime digestion is 280 calories, which is not a binge by any means."

If this describes you, then you should consult your physician. Treatments include a form of anti-depressant that works through serotonin, a neural transmitter, and cognitive behavior therapies.

11 ways to get healthy at lunch

11 Ways to Get Healthy at Lunch

Article By: Laura Kalehoff www.weightwatchers.ca



Use your lunch hour for something other than scarfing down a salad. Here are some great ideas on how to take time out for your health.

Put that lunch break to work for you! Whether it's 30 minutes or a full hour, chances are your lunch break is the only time you'll get to yourself all day. Use it! Instead of managing your e-mail while you nibble on that turkey sub, improve your health.


Got a lot of time? Get moving! Use the midday hour to burn calories. Barely have any time? Concentrate instead on mental well being and increasing your energy for the rest of the afternoon. Here are some expert suggestions on how to put the kibosh on keyboard crumbs and pump up your energy level.

Got 45 Minutes?

Put one foot in front of the other. "Walking is free, and you already know how to do it," says Samantha Heller, RD, senior clinical nutritionist. Drive to a nearby high school or park with a co-worker, and spend 15 minutes briskly walking the track or trails. Make a weekly lunchtime commitment.

Be a video star. Why let a rainy day get in the way of exercise? Bring an exercise or yoga video to play in a free conference room, suggests Leslie Bonci, RD. Grab a couple of friends to join in, and enjoy brown-bag lunches together afterward.

Step it up a notch. "Pedometers are a fantastic incentive to get more exercise," says Keli Roberts, spokesperson for the American Council on Exercise. Aim for 10,000 steps a day. Choose a lunch destination that's a good 15-minute walk from your office and you're well on your way. Plus, the walk will break up your afternoon, and it may even quell your appetite.

Got 30 Minutes?

Engage your senses. "Everyone is entitled to nourishment without aggravation," says Bonci. So shut down your computer, put the phone on voicemail and focus on what you're eating. "You need to see, smell and taste it. If you don't take the time to enjoy it, you'll be looking for a chocolate bar later."

Take yourself to the cleaners. Instead of running errands in your car on the way home, run them on foot during lunch, Bonci suggests. Visit the drugstore, stationers and cleaners near your office. You'll tackle your to-do list—and vapourise calories.

Drink up! "I use my lunch hour as a way to catch up on my water intake," says Roberts. "I try to finish two 1.5 liter bottles every day."

Got 15 Minutes?

Pump it up. "It is possible to exercise at the office without taking up a lot of space or calling a lot of attention to oneself," Bonci insists. Her favourite way to pump up at work? Do bicep curls by looping one end of an elastic resistance band under your foot and slowly pulling the other end up with one arm.

Create your own decompression zone. Clear your head by closing your office door (if you have one), slipping on headphones, shutting your eyes and playing music that soothes you for 15 minutes, suggests France Largeman, spokesperson for the American Dietetic Association.

Got 5 Minutes?

Breathe easy. Anyone who's ever found herself face to face with a vending machine as a deadline approaches knows that stress can trigger mindless munching. Put yourself in the mindset to make healthy choices. Start your lunch hour by taking methodical, calming deep breaths, inhaling and exhaling to the count of five, repeating five times. "Deep breaths tell your body that everything will be okay," says Heller.

Roll with it. By the time lunch approaches, odds are you've already spent three hours staring into a computer monitor or talking on the phone—neither of which is doing your alignment any good. "Your shoulders are not supposed to be attached to your ears, your chin should not be resting on your breast bone," Heller says. Take some time to restore balance with some simple neck and shoulder rolls.

Make like a rabbit. Before you nibble a bit of your lunch, whip out a bag of carrots and some low-calorie salad dressing. Make your way through a portion of the bag—at least a cup. You'll make a serious dent on your veggie quotient for the day and on your appetite, too.

Finding time for Weight Loss

Finding the Time for Weight Loss

Article By: Melissa Sperl


Don't let poor time-management get in the way of your success.


With all that you have going on, it may sometimes seem like it's crazy to try to fit in weight loss, too. After all, there's barely time for family and friends! And sometimes fast food is seriously the only option.

But are you wasting your time on clutter? Or by being a perfectionist, or by not delegating your work to other members of your family? Maybe you spend a lot of time procrastinating, or you've volunteered to do things you really don't want to do.

It's important to analyze your time-spending habits, because, often, one of the biggest hurdles on the way to a healthy lifestyle is a hefty lack of time. You need time to cook, exercise and make plans for healthy meals and snacks. So thinking about ways to save it is time well spent.

Save time, see success
You've probably heard your Leader or other Meetings members talking about the importance of planning. Spending a few minutes coming up with plans can actually save you time, because it can make you less likely to have to scramble for last-minute solutions.

So plan! And try these five time-tested time savers as well:


Prioritize. Make your health — and in particular your weight loss — the most important task on your list. Speaking of which…

Make lists! They'll help you organize your thoughts and put your plans into action.

Delegate. Once you know what you need to do and you've written it all down, ask your family for help. There's no reason you should have to do it all yourself.

Say "no." If there isn't enough time in your day for you to prioritize your health, you have too much on your plate. Which to-dos can you cut?

Find out how others save time. At your next Meeting, ask the friends around you how they do it. And check out the Success Stories for tips.