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.
Tuesday, September 27, 2011
New Oil Sprayer
Spray away!
The new Weight Watchers Oil Sprayer makes portion control easy—without the mess!
It’s perfect for use on your cookware and bake-ware to prevent food from sticking, or use it to mist just about any food you’re roasting—meat, poultry, fish, and/or vegetables.
Ten pumps add up to 1 PointsPlus® value!
This useful kitchen tool can also help you meet the Weight Watchers Good Health Guideline for healthy oil.
The new Weight Watchers Oil Sprayer makes portion control easy—without the mess!
It’s perfect for use on your cookware and bake-ware to prevent food from sticking, or use it to mist just about any food you’re roasting—meat, poultry, fish, and/or vegetables.
Ten pumps add up to 1 PointsPlus® value!
This useful kitchen tool can also help you meet the Weight Watchers Good Health Guideline for healthy oil.
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.
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.
Saturday, September 17, 2011
Oatmeal-Pecan Lace Cookies
Oatmeal-Pecan Lace Cookies
Course: desserts
PointsPlus® Value: 3
Servings: 18
Preparation Time: 10 min
Cooking Time: 12 min
Level of Difficulty: Easy
These nutty cookies are a cinch to make and taste fabulous. They're the perfect dessert recipe: quick and easy.
Ingredients
1 1/4 cup(s) rolled oats
1/2 cup(s) dark brown sugar, packed
1 tsp baking powder
1/2 cup(s) chopped pecans, finely chopped
1/8 tsp table salt
1/3 cup(s) regular butter, melted
1 large egg(s), beaten
1/2 tsp vanilla extract
Instructions
Preheat oven to 350ºF and cover 2 cookie sheets with parchment paper.
Mix oats, sugar, baking powder, pecans and salt together in a large bowl until well incorporated.
Add butter, egg and vanilla to oat mixture; mix well.
Drop teaspoonfuls of batter onto prepared cookie sheets and flatten each out, leaving at least 2-inches between each cookie.
Bake cookies until edges turn golden, about 8 to 12 minutes. Let cookies stand on cookie sheets for 2 minutes before removing to a cooling rack. Yields 2 cookies per serving.
Notes
You can substitute any kind of nut for the pecans.
Course: desserts
PointsPlus® Value: 3
Servings: 18
Preparation Time: 10 min
Cooking Time: 12 min
Level of Difficulty: Easy
These nutty cookies are a cinch to make and taste fabulous. They're the perfect dessert recipe: quick and easy.
Ingredients
1 1/4 cup(s) rolled oats
1/2 cup(s) dark brown sugar, packed
1 tsp baking powder
1/2 cup(s) chopped pecans, finely chopped
1/8 tsp table salt
1/3 cup(s) regular butter, melted
1 large egg(s), beaten
1/2 tsp vanilla extract
Instructions
Preheat oven to 350ºF and cover 2 cookie sheets with parchment paper.
Mix oats, sugar, baking powder, pecans and salt together in a large bowl until well incorporated.
Add butter, egg and vanilla to oat mixture; mix well.
Drop teaspoonfuls of batter onto prepared cookie sheets and flatten each out, leaving at least 2-inches between each cookie.
Bake cookies until edges turn golden, about 8 to 12 minutes. Let cookies stand on cookie sheets for 2 minutes before removing to a cooling rack. Yields 2 cookies per serving.
Notes
You can substitute any kind of nut for the pecans.
Chocolate Mouse
Chocolate Mouse
from Weight Watchers cookbook Just 5
1/3 C FF half & half
2/3 C semisweet chocolate chips
3/4 C FF sour cream
1 tsp. coffee-flavored liqueur (like Kahlua)
1 1/2 C hulled and sliced strawberries
Microwave half and half in medium microwavable bowl on High until very hot, about 30 seconds. Stir in chocolate chips and a pinch of salt. Let stand about 2 minutes. Whisk until chocolate is melted and mixture is smooth. Let cool to room temp.
With electric mixer on high speed, beat sour cream and liqueur (if using) in medium bowl until light and fluffy, about 2 minutes. With rubber spatula, gently fold half of sour cream mixture into chocolate mixture, folding just until blended. Repeat with remaining sour cream. Cover and refrigerate until thoroughly chilled and set, at least 2 hours or up to 1 day. Scoop mousse into dessert bowls and top with strawberries.
Serving=1/2 cup mousse and 1/4 cup strawberries. 5 PointsPlus
from Weight Watchers cookbook Just 5
1/3 C FF half & half
2/3 C semisweet chocolate chips
3/4 C FF sour cream
1 tsp. coffee-flavored liqueur (like Kahlua)
1 1/2 C hulled and sliced strawberries
Microwave half and half in medium microwavable bowl on High until very hot, about 30 seconds. Stir in chocolate chips and a pinch of salt. Let stand about 2 minutes. Whisk until chocolate is melted and mixture is smooth. Let cool to room temp.
With electric mixer on high speed, beat sour cream and liqueur (if using) in medium bowl until light and fluffy, about 2 minutes. With rubber spatula, gently fold half of sour cream mixture into chocolate mixture, folding just until blended. Repeat with remaining sour cream. Cover and refrigerate until thoroughly chilled and set, at least 2 hours or up to 1 day. Scoop mousse into dessert bowls and top with strawberries.
Serving=1/2 cup mousse and 1/4 cup strawberries. 5 PointsPlus
Monday, September 12, 2011
Weight Watchers in ABC news September 8
Weight Watchers Members Lose Twice as Much Weight as Other Dieters
Here is the link to the video:
http://abcnews.go.com/Health/weight-watchers-effective-diet/story?id=14465015
Sept. 8, 2011
Weight Watchers' approach to dieting seems to tighten the belt more than other approaches to weight loss, according to a new study published in the Lancet.
The new research, which was funded by Weight Watchers International but conducted by the U.K. Medical Research Council, compared 772 overweight and obese adults in Australia, Germany and the U.K. Participants were randomly assigned to receive either 12 months of standard health care or a 12-month free membership to Weight Watchers.
"Our studies didn't compare different commercial weight-loss programs, but did test the general concept of whether the various schemes available might work better than the current standard care," Dr. Susan Jebb, lead author of the study, said during a presentation at the International Congress on Obesity. "Regardless of which commercial program people opt for, it's having a weekly weigh-in and support that seems to work. People are more likely to stick at it."
The study is not the first time the Weight Watchers regimen -- which is perhaps most famous for its points system -- has outperformed other strategies. In June, Weight Watchers topped the list of commercial diet plans ranked by U.S. News and World Reports.
In a May ranking by Consumer Reports, however, the weight-loss plan came in third. And those pounds have a price tag; charges can range up to $40 per month, depending on the plan customers choose.
Weight Watchers
Weight Watchers Food product - pasta. View Full Size
Weight WatchersWeight Watchers Food product - pasta. Why Weight Watchers Works Watch Video
Jenny Craig Ranked Number 1 Diet Watch Video
Weight Loss Giants Face Off in Court Watch Video
Still, the system, which typically includes weekly group meetings, weigh-ins, group discussion and behavioral counseling among its components, garners at least some degree of praise from many diet and nutrition experts.
"Everyone is going to lose some weight here because there is a calorie deficit," said Keith Ayoob, director of the nutrition clinic at the Children's Evaluation and Rehabilitation Center at the Albert Einstein College of Medicine. "But it's how you create it so people can comply to it that really makes a difference. People on Weight Watchers are probably more motivated to focus on long-term positive changes, and there's lots of peer encouragement."
"Blending sensible advice about diet and lifestyle with strong behavioral support, Weight Watchers, quite simply, works," said Dr. David Katz, founder of the Yale Prevention Center. "More attention to weight management in primary care is warranted. This study suggests that more attention can mean better outcomes."
In the most recent study, participants adhering to the Weight Watchers plan received the full range of services provided by the program, including access to Internet-based discussion boards and systems to monitor food intake and weight change, as well recipes and meal ideas. Those in the standard care group received weight loss advice and guidelines for treatment from their family physicians.
After 12 months, Weight Watchers participants lost an average of 11 pounds. Those who received standard care lost an average of 5 pounds.
Karen Miller-Kovach, Weight Watchers International's chief scientific officer, said that the study highlights Weight Watchers benefits when complemented with usual primary care.
"Weight Watchers [patients] were able to be much more engaged and benefited from the intense support the weekly meetings provided and made them feel more accountable for their weight loss efforts," said Miller-Kovach. "This reinforces the importance of group support for long-term behavioral change and sustainable weight loss."
Weight Watchers is a nutrition points-driven plan within a group support system that is meant to create healthy eating habits while encouraging exercise.
Katz noted that the better success rate in a group-based program highlights an issue that is often overlooked
Weight Watchers 'Decriminalizes' Eating
"Weight control is not really a 'clinical' issue," said Katz. "It plays out in parks and playgrounds, offices and schools, kitchens and cafeterias. While clinicians can, and should, be part of the solution, we can never be more than part of the solution."
And while no food is off-limits, a points system for foods allows a person to maintain portion control.
Why Weight Watchers Works Watch Video
"Weight Watchers sort of decriminalizes eating," said Ayoob. "It teaches how to play the hand you're dealt with in terms of weight and body image. And that seems to work for people."
About 1 billion people worldwide are overweight, and 300 million are obese, according to the World Health Organization. To solve the problem, nutrition experts note, even small incremental weight loss can dramatically change the landscape of the obesity epidemic, and the public health outcomes that come along with excessive weight.
Here is the link to the video:
http://abcnews.go.com/Health/weight-watchers-effective-diet/story?id=14465015
Sept. 8, 2011
Weight Watchers' approach to dieting seems to tighten the belt more than other approaches to weight loss, according to a new study published in the Lancet.
The new research, which was funded by Weight Watchers International but conducted by the U.K. Medical Research Council, compared 772 overweight and obese adults in Australia, Germany and the U.K. Participants were randomly assigned to receive either 12 months of standard health care or a 12-month free membership to Weight Watchers.
"Our studies didn't compare different commercial weight-loss programs, but did test the general concept of whether the various schemes available might work better than the current standard care," Dr. Susan Jebb, lead author of the study, said during a presentation at the International Congress on Obesity. "Regardless of which commercial program people opt for, it's having a weekly weigh-in and support that seems to work. People are more likely to stick at it."
The study is not the first time the Weight Watchers regimen -- which is perhaps most famous for its points system -- has outperformed other strategies. In June, Weight Watchers topped the list of commercial diet plans ranked by U.S. News and World Reports.
In a May ranking by Consumer Reports, however, the weight-loss plan came in third. And those pounds have a price tag; charges can range up to $40 per month, depending on the plan customers choose.
Weight Watchers
Weight Watchers Food product - pasta. View Full Size
Weight WatchersWeight Watchers Food product - pasta. Why Weight Watchers Works Watch Video
Jenny Craig Ranked Number 1 Diet Watch Video
Weight Loss Giants Face Off in Court Watch Video
Still, the system, which typically includes weekly group meetings, weigh-ins, group discussion and behavioral counseling among its components, garners at least some degree of praise from many diet and nutrition experts.
"Everyone is going to lose some weight here because there is a calorie deficit," said Keith Ayoob, director of the nutrition clinic at the Children's Evaluation and Rehabilitation Center at the Albert Einstein College of Medicine. "But it's how you create it so people can comply to it that really makes a difference. People on Weight Watchers are probably more motivated to focus on long-term positive changes, and there's lots of peer encouragement."
"Blending sensible advice about diet and lifestyle with strong behavioral support, Weight Watchers, quite simply, works," said Dr. David Katz, founder of the Yale Prevention Center. "More attention to weight management in primary care is warranted. This study suggests that more attention can mean better outcomes."
In the most recent study, participants adhering to the Weight Watchers plan received the full range of services provided by the program, including access to Internet-based discussion boards and systems to monitor food intake and weight change, as well recipes and meal ideas. Those in the standard care group received weight loss advice and guidelines for treatment from their family physicians.
After 12 months, Weight Watchers participants lost an average of 11 pounds. Those who received standard care lost an average of 5 pounds.
Karen Miller-Kovach, Weight Watchers International's chief scientific officer, said that the study highlights Weight Watchers benefits when complemented with usual primary care.
"Weight Watchers [patients] were able to be much more engaged and benefited from the intense support the weekly meetings provided and made them feel more accountable for their weight loss efforts," said Miller-Kovach. "This reinforces the importance of group support for long-term behavioral change and sustainable weight loss."
Weight Watchers is a nutrition points-driven plan within a group support system that is meant to create healthy eating habits while encouraging exercise.
Katz noted that the better success rate in a group-based program highlights an issue that is often overlooked
Weight Watchers 'Decriminalizes' Eating
"Weight control is not really a 'clinical' issue," said Katz. "It plays out in parks and playgrounds, offices and schools, kitchens and cafeterias. While clinicians can, and should, be part of the solution, we can never be more than part of the solution."
And while no food is off-limits, a points system for foods allows a person to maintain portion control.
Why Weight Watchers Works Watch Video
"Weight Watchers sort of decriminalizes eating," said Ayoob. "It teaches how to play the hand you're dealt with in terms of weight and body image. And that seems to work for people."
About 1 billion people worldwide are overweight, and 300 million are obese, according to the World Health Organization. To solve the problem, nutrition experts note, even small incremental weight loss can dramatically change the landscape of the obesity epidemic, and the public health outcomes that come along with excessive weight.
Yum Yum Brownie Muffins
Yum Yum Brownie Muffins
2010 Hungry Girl. All Rights Reserved.
12 servings
1 (18 1/4-ounce) box devil's food cake mix
1 (15-ounce) can 100-percent pure pumpkin
Fresh berries, for serving, optional
Preheat the oven to 400 degrees F.
Pour cake mix into a large bowl and whisk to remove any lumps. Add pumpkin and stir until completely smooth and uniform.
Cook's Note: Do not add any other ingredients that may be mentioned on the cake mix box, like eggs, oil, or water. The mixture will be very thick, so you might be tempted to add in other things to make the batter smoother. Do not do this!
Place batter into a 12-cup muffin pan lined with foil baking cups and/or sprayed with nonstick spray. Place pan in the oven and bake until a toothpick inserted into the center of a muffin comes out clean, about 20 minutes.
Allow to cool slightly and then serve. Garnish with fresh berries, if using. Enjoy!
PER SERVING (1 muffin): 181 calories, 3.5g fat, 357mg sodium, 37g carbs, 2g fiber, 20g sugars, 2g protein
2010 Hungry Girl. All Rights Reserved.
12 servings
1 (18 1/4-ounce) box devil's food cake mix
1 (15-ounce) can 100-percent pure pumpkin
Fresh berries, for serving, optional
Preheat the oven to 400 degrees F.
Pour cake mix into a large bowl and whisk to remove any lumps. Add pumpkin and stir until completely smooth and uniform.
Cook's Note: Do not add any other ingredients that may be mentioned on the cake mix box, like eggs, oil, or water. The mixture will be very thick, so you might be tempted to add in other things to make the batter smoother. Do not do this!
Place batter into a 12-cup muffin pan lined with foil baking cups and/or sprayed with nonstick spray. Place pan in the oven and bake until a toothpick inserted into the center of a muffin comes out clean, about 20 minutes.
Allow to cool slightly and then serve. Garnish with fresh berries, if using. Enjoy!
PER SERVING (1 muffin): 181 calories, 3.5g fat, 357mg sodium, 37g carbs, 2g fiber, 20g sugars, 2g protein
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