Boost Your Body Confidence

Boost Your Body Confidence

You can do amazing things – here’s how to feel great about yourself, every step of your journey.
WeightWatchers Weekly February 26- March 4

How you feel and think about your body is shaped by many sources, from life events and societal standards to your own self talk. If you have negative thoughts about your appearance and how others perceive you, it’s time to reframe your thinking and start feeling positive about what your body is capable of. WE know you’re amazing – do you?

Why change how you think? A negative body image can get in the way of your weight loss efforts crushing your confidence and sabotaging you before you even begin. Improving your body image will help you shut down the trash talk and appreciate the healthy changes you’re making. This can make you more apt to feel motivated to keep up with your good work. Simply put, a positive body image can boost weight – loss success – and may help you keep those lost pounds from coming back.

What to do: Give yourself a body boost. Reshape how you think about your body by taking a long,  thoughtful look at it. (OK, not that long – only 10 minutes or so.)  You’ll need a full length mirror, notepad, and pen.

  1. LIST WHAT YOU LOVE.  Close your eyes and think about all the different areas of your body – from your ankles to elbows, hair to hips. What two areas are you most satisfied with or proud of? Open your eyes and write them down.
  2. LIST WHAT YOU DON’T.  Close your eyes. Identify 4 or 5 areas you are least satisfied with. Open your eyes and write them down.
  3. RANK THEM.  Assign a numb from 0-10 to each body part you’ve written, with 0 meaning “most content” and 10 “most content”. Reorder your list, from most satisfied to least.
  4. EXAMINE YOUR BODY. Stand in front of the mirror, close your eyes, and breathe deeply until you feel calm and relaxed. Visualize the body area you’re happiest with for about 15 seconds, then focus on relaxed breathing. 
  5. THINK ABOUT IT.  Open your eyes. Look at this body part again and consider what it does for you. For example, you might look at your nose and think; it helps me smell the air after it rains, and it holds up my sunglasses on a sunny day. Take a moment to appreciate what it does for you.
  6. NEUTRALIZE NEGATIVE THOUGHTS If it’s difficult to be thankful for an area, take the sting out go your immediate  unhelpful thought when you look at that body area. For example, if your reaction is My stomach is disgusting, try shifting your thinking to a neutral observation: My stomach is round. Then close your eyes and breath slowly until you are relaxed.
  7. GO DOWNN YOU LIST. repeat steps 4 – 6 for each body area, treating it with respect and care. If it’s easier, spread this activity over a few days or a week. Take time to give your body positive attention deserves. 

THINK AGAIN

EVERY TIME A NEGATIVE BODY THOUGHT COMES INTO YOUR HEAD, GIVE IT A REALITY CHECK. CHECK YOUR THINKING STYLE: ARE YOU OVERGENERALIZING, USING BLACK-AND-WHITE THINKING, OR PUTTING A NEGATIVE LENS ON A SITUATION? Some examples below.

Unhelpful: “My arms will never look as good in a tank top as hers do.”

Helpful: ” Her arms look good in that take tank top – but that doesn’t mean mine won’t some day, too.”

Unhelpful: “Finally, my jeans fit me! Now if only I could do something about the bags under my eyes.”

Helpful: “Why let a small aspect of my appearance bug me? I’m thrilled with how these jeans fit.”

Your turn! What unhelpful thought about your body have you had? Give it a reality check. Now what is your helpful thought? If you’re willing to share comment.

 

Party Smart! – WW weekly 6/26-7/2/2016

Party Smart!

Enjoy the food, have a drink, kick up your heels – on plan

WeightWatchers weekly 6/26-7/2/2016

What does it mean to part to party smart? As your summer weekends (and weeknights) fill up with social events, the idea of tracking and maintaining healthy routines can seem overwhelming. But you can strike a livable balance between sticking to your plan and overdoing it. In fact, the more consistent your eating patterns over the course of the week, the more likely you are to succeed at keeping weight off in the long run. Lifestyle tricks can go a long way – like eating a little something before you leave the house, wearing fitted clothes, and carrying a bottle of water or seltzer at parties ( so you are less likely to mindlessly pick at the food). Keyword: Planning.

How does it help? Planning can help you make wiser decisions – like when to use Weekly SmartPoints value (at your foodie friend’s cookout, say) and when to stick to low smart points  foods and focus on socializing instead. Select daily activity beforehand and you won’t feel as stressed or derailed by weekend of back to back parties. Plus, you can schedule events that revolve around activity, such as a group hike, a beach volleyball tournament, or family relay races.

SOCIAL KEY CODES

D: Drinks. Want to enjoy one – or two? Figure out what you’ll drink, and what trade offs can accommodate it, such as using your weekly smart points. (check out weight watchers.com)

A: Activity. Give yourself a pat on the back for any social occasion that also involves physical activity. It’s a win-win. If an event isn’t activity centric add movement by walking around helping the host pr playing with the kids, if possible.

F: Food. Reserving your Weekly Smart Points for an event helps you plan meals for the rest of the week. At the party, wait until all the food is served before choosing. Then  you won’t fill up on one dish, only to see a favorite is coming out next.

S: Social. With some friends and family, you can have a blast just talking and laughing in an empty room, When you aim social, the food and drink are mostly for fuel. Stake out a spot away from the buffet, and hold court with good conversation.

WHAT TO DO: SET YOUR PARTY PRIORITIES.

Jot down the fun stuff you’ve lined up for this month, then use the key code to mark what you’re most looking forward to at each event: delicious cocktails, a catch-up with old work pals, and so on. Planning helps you manage food and drink, depending on your “party priorities.”

Spring summer recipes from weight watcher

Jumbo Bacon-Cheddar Stuffed Sliders

Prep Time:25 min – Cook Time:8 min – Serves:4 – 8 smart points per serving

Description

Once you know how to stuff burgers, the options are endless: try turkey pepperoni and part-skim mozzarella, sautéed onions and peppers, or blue cheese and chopped tomatoes.

Ingredients

  • 3Tbsp light mayonnaise
  • 2Tbsp unsweetened dill pickle(s), chopped
  • 1Tbsp ketchup
  • 1Tbsp uncooked shallot(s), minced
  • 1⁄2tsp Dijon Mustard
  • 1⁄2tsp pickle juice
  • 1 splash(es)hot sauce
  • 1 splash(es)Worcestershire sauce
  • 1 pound(s)uncooked 93% lean ground beef
  • 2 slice(s)crisp cooked bacon, crumbed
  • 1⁄4 cup(s)low fat shredded cheddar cheese, sharp variety
  • 1⁄2 tsp kosher salt
  • 1⁄8tsp black pepper
  • 2 spray(s) cooking spray
  • 4 piece(s) lettuce, Romaine variety
  • 1⁄2 medium plum tomato(es), cut into 4 slices
  • 4roll(s)Sister Schubert’s Parker house style yeast rolls, or other brand

Directions

  1. To make sauce, combine mayonnaise and next 7 ingredients in a small bowl; refrigerate until ready to serve (may be made up to 2 days ahead).
  2. To make sliders, divide beef into 8 equal-sized portions; gently shape each into a 3-inch patty. Make a small indentation in center of 4 patties; divide bacon and cheese evenly across them and press down lightly with your hands. Cover each with another patty and seal edges with slightly damp fingers; season with salt and pepper (may be made up to 12 hours before grilling – wrap tightly and keep chilled).
  3. When ready to cook, off heat, coat a grill or grill pan with cooking spray; heat over medium-high heat. Cook sliders for 4 minutes per side for medium, or longer to desired degree of doneness.
  4. To serve, divide sauce over roll bottoms; top each with a lettuce leaf, tomato slice, burger and roll top.
  5. Serving size: 1 slider

Grilled Asparagus with Orange Butter

Prep Time:10 min – Cook Time: 5 min – Serves: 8- 1 smart points per serving

Description

Orange juice mellows asparagus spears, offering a balanced, summery flavor to this grilling favorite. Look for spears that are all the same thickness, so they’ll cook evenly and at the same time.

Ingredients

  • Tbsp unsalted butter, melted
  • Tbsp fresh orange juice
  • tsp table salt
  • 1⁄2 tsp black pepper, freshly ground
  • pound(s) uncooked asparagus, thin spears (about 48), trimmed
  • spray(s) cooking spray
  • Tbsp orange zest, finely grated, for garnish

Directions

  1. Preheat grill to medium heat.
  2. In a small bowl, combine butter, juice, salt and pepper; set aside.
  3. Off heat, coat asparagus with cooking spray; set over direct heat. Grill, covered, turning once, until marked and tender, about 5 minutes.
  4. Transfer to a serving platter and brush with butter mixture; garnish with zest.
  5. Yields 6 spears per serving.

 

 

Thrive – Weight Watchers

THRIVE

“My comfort food is made from scratch steel cut oatmeal. It’s delicious, easy to make, and just what I need on a cold morning.” – Clinton from League, TX.

Celebrate National Cereal Day, March 7th!

Top 3/4 cup cooked oatmeal with sliced bananas, sprinkle on cinnamon, and drizzle with a teaspoon of honey. 5 SmartPoints value.

JUST FOR FUN: “Want to know more about yourself?” Go to personality testing, info to take the Big Five Personality Test, which assesses – among other traits – how conscientious, open, and agreeable you are.

JUST REMEMBER THIS….Losing weight can improve your memory, suggests the results of a Swedish study of older women. After weight loss, the region of the brain that help identify and match faces show more activity – and regions that are linked to recall episodic memories showed less, which scientists think indicates more efficient retrieval.

Meal-Planning Move Member Tip: “I batch-cook steel-cut oats in my rice cooker. I divide it into half-cup portions, then freeze it for a yummy, reheat able breakfast.” – Sue from Mesa, WA.

HANGRY – adjective – bad-tempered or irritable as result of hunger. Sample sentence: Planning meals helps me avoid getting hangry.

THOUGHTS FROM A LEADER

  • “I’m a busy mom of four, but I love my FitBit: I get 8,000 to 13,000 steps a day and as many flights of stairs I can.” – Bosalia.
  • “I plan meals so I know that if an unexpected ‘food magnet” draws me to something else, I’ll make the right choice.” – Steve.

Find Your Fit! – Weight Watchers weekly 02/28/16 – 03/05/16

Find Your Fit!

What gets you moving? Try these great ideas.

Maybe you’re new to exercise. Or your routine morning walk has gotten, well, routine. Or joining  the gym isn’t your thing. Take a look at these ideas for  all sorts of likes and lifestyles!

Dance

  • zumba
  • barre
  • dance video games

Being Social

  • Zumba
  • dance video games
  • fun runs
  • bowling leagues
  • 5 k training class
  • hiking clubs

Easy Does It

  • Bowling leagues
  • jumping jacks
  • marching in place while watching tv
  • mall walking
  • walking dog

Working Out at Home

  • Jump rope
  • marching in place while watching tv
  • yoga
  • stair climbing
  • hot5 app (it’s free)
  • wello.com one-on-one training
  • exercise videos

Challenging Yourself

  • kickboxing
  • obstacle course
  • stair climbing
  • hot5 app
  • indoor rock climbing
  • martial arts
  • spin class

Acting Like a Kid Again

  • trampoline
  • obstacle course
  • jump rope
  • jumping jacks
  • fun runs
  • dance video games

Exercising Your Mind, Too!

  • Indoor rock climbing
  • martial arts
  • yoga

Mini Moves: When time is tight, you can get a leg up on exercise (literally!). Download the free fit break by weight watchers to get in fit hits of one minute each. No matter where you are or what your level is you’ll find lots of options.

From Weight Watchers weekly 02/28/16 – 03/05/16

Holiday Reality Check – weight watchers

Holiday Reality Check 

We have a game plan for feasts, toasts, and treats.

(Hint: Be Flexible.)

A little shift in perspective can keep you on track to your goal.

If your weight loss efforts take a back seat during this time of year, you’re not alone. We’ve all been there and it’s OK. In fact, accepting that there will be slips along the way you can be wiser move than an all or nothing approach. Be realistic, plan ahead, and you won’t  have much ground to make up after the holidays.

Time – box it. The holiday season lasts a few weeks, but you may have only a few “red flag” days during that span of time. (By the way, the season ends January 2. This year, stick to that date!) Tip: Mark “red flag” days on your calendar and plan for them. Other days, stick with your standbys.

Choose your path. Do you want to lose, maintain, or even allow a small gain? For been there ate that advice, check out “Have a Holiday Game Plan” on weight watchers.com. Tip: Whatever your plan, try to track daily and weigh in weekly.

Keep Moving. Even if you can’t get to the gym this week, aim to stay active. Stand as you talk on the phone. Haul groceries to the car yourself. At a party, volunteer to pour drinks, take coats, and so on. Tip: No time to exercise? Get one minute moves with our new app: Fitbreak by Weight Watchers.

Plan Ahead. If you’re invited to a holiday feast at someone’s house, ask for a sneak peek of the menu so you can pre-track. Find a time in your calendar to slot in a quick run. Being prepared – not just for Boy Scouts! – keeps your head in the game. Tip: Offer to bring a dish (low in Smart Points values) to parties.

Celebrate Small Wins. Walked for 10 minutes this morning? YAY! Opted for one beer, then club soda, at last night’s party? Kudos! Every step carries you in the right direction. Tip: GO easy on yourself when things don’t go as planned. Get up, dust yourself off, and get right back on track.

Take Mini Breaks. A full massage might not happen, but a back rub (ask your honey!) could fit in. Take time to stretch, light some candles, or listen to music that makes you happy. Feeling good and stress-free is another healthy choice you should make this season. Tip: If you schedule is super packed, ditch high effort, low reward events if you can, or at least bail out early.

 

 

OUTSMART YOUR TIME BANDITS

OUTSMART YOUR TIME BANDITS

Find more minutes for yourself!

If you’ve ever gotten to 7 p.m. wondering where the day went, join the club. It’s hard enough tackling your to-dos, veer mind good stuff like prepping healthy meals, exercise, seeing friends …. To find more time for what you want to do, cut back on things  that are unproductive, not enjoyable, or both!

  1. IDENTIFY your time bandits. Becoming mindful can help, especially if you target activities that sap your energy and your good mood as well as your precious time. Common culprits:
    • FLIPPING CHANNELS
    • SURFING THE INTERNET WHEN YOU’RE BORED
    • LOOKING AT EMAILS FREQUENTLY
    • SCROLLING THROUGH SOCIAL MEDIA SITES
    • PLAYING GAMES ON YOUR PHONE OR TABLET
    • CHECKING THE NEWS OFTEN – especially “bad news” stories that increase anxiety
  2. ELIMINATE that main time bandit. Again, mindfulness can help (“Hmm, I’m reading ’10 celebrities who haven’t aged well,’ I’d rather do something else.”) Other ideas:
    • Set a timer for screen time
    • DVR your favorite tv show(s) and what only that show
    • Control internet wandering with apps like anti-social (anti-social.cc) or rescue time (rescue time.com)
    • Check email at specific times during the day
    • Set a “mindless-time” budget for the week for those celebrity sites
    • listen to podcasts or books on tape while you commute
    • do grocery shopping online
  3. REPLACE it with something that helps you succeed or brings you real pleasure. For inspiration think of your dream day. What would you do if you had no chores or obligations? Family fun, a baseball game, a hike?

What are your main time bandits? What is your time bandit strategy? What is your dream day activity?

Body Gratitude – Weight Watchers

Body Gratitude.

Get Ready to celebrate what it does for you!

Have you thanked your shoulders today? How about your feet? Every day your body works pretty hard: carrying bags, cooking dinner, walking the dog. But if you’re not happy with how it looks, you zero in on the negative.

That kind of body attitude can backfire: You feel bad, you eat to feel better, you feel bad …. Ironic right? You’d think a poor body image would spur you to positive actions, but it’s body gratitude that does the trick; you’re more likely to eat better, exercise more – and lose weight.

Let’s see how this works, for good and bad.

  • You see a tone runner jog by.
  • You think “I’ll never look like that” … or “My arms are getting toned, too!”
  • You feel hopeless or inspired.
  • You act by watching tv or by doing a few extra push ups.

Fill out the following on the negative path. Then start again, and take the positive path.

YOU SEE FIT BODIES AT THE GYM

NEGATIVE THOUGHT_______YOU THINK_______POSITIVE THOUGHT

YOU FEEL                                                                                                      YOU FEEL

(negative feeling)                                                                              (positive feeling)

YOU DO/DON’T                                                                                    YOU DO/DON’T

(negative action)                                                                                 (positive action)

HELLO MY NAME IS AWESOME! -WW

HELLO MY NAME IS AWESOME! (YES, YOU!)

Even on days that don’t go as planned, you have something to be proud of! Think positive: It can help you stay the course.

The power of positive thinking isn’t a myth. In fact, people who believe they will succeed at weight loss are more likely to do it. It’s especially helpful on not-so-good days. (Yes, even then you’re likely to find a bright spot.) Focusing on the steps and actions that keep you moving forward can help you deal with setbacks, stick to your Plan, and maintain weight loss. Take a moment or two to walk through your day yesterday, opposite, and see how you were awesome!

Daily Report (fill in the blank)

Yesterday was a _____________(GOOD/NOT-SO-GREAT) day for me. Some events were typical for a ____________(DAY OF THE WEEK): I did ______________(ACTION), ______________(ACTION), and______________(ACTION). As for my Plan, I found it ______________(Adjective), to stick to my points plus budget; i ate mostly __________________(FOOD CATEGORIES), and I am pretty ______________(EMOTIONAL ADJECTIVE), about my choices. Thinking back over my food choices, I am glad that I do ______________ (ACTION). It’s something I might not have done before I joined Weight Watchers. I plan to build on this positive step by doing ______________ (ACTION) in the future. When it came to activity, yesterday I ______________(VERB), which felt _______ __________(EMOTIONAL ADJECTIVE). One thing I’m proud of is ______________(noun/verb); it helps me realize ___________ _________(helpful thought). If I compare yesterday to a day before Weight Watchers, I can see ______________(sign of change). Every small step I take – even on the bad days – brings me closer to my goal. And that’s awesome!

Try doing this exercise (just a quick mental scan) each day. To keep in mind your everyday awesomeness, create a short personal phrase or affirmation.

Recipes that I Enjoy

Grilled Cheddar Cheese Sandwiches with Pickles

serving size:4 Weight watchers Points: 5

A quick-and-easy cream cheese spread elevates your basic grilled cheese to something special.

Ingredients

  • 1⁄4cup(s)low fat cream cheese
  • 3 Tbsp uncooked shallot(s), minced
  • 4 tsp mustard grainy
  • 1Tbsp unsweetened dill pickle(s) or bread and butter pickles, minced
  • 8 slice(s)reduced-calorie bread
  • 3⁄4 cup(s) low fat shredded cheddar cheese sharp variety
  • 2 spray(s) cooking spray

Instructions

  1. In a small bowl, combine cream cheese, shallot, mustard and pickles; spread about 1 tablespoon cream cheese mixture on one side of each piece of bread. Top 4 slices of bread with 3 tablespoons cheese each; cover with remaining bread slices, cream cheese-side down.
  2. Off heat, coat a large skillet with cooking spray and heat over medium heat; cook sandwiches, 2flipping once, until lightly toasted and cheese melts, about 2 to 3 minutes per side. Yields 1 sandwich per serving.

Pan-Fried Flounder

serving size:4 Weight watchers Points: 4

This crispy-coated fish fillet is better than fast-food. Serve with homemade fries for a real treat.

Ingredients

  • 1 pound(s)uncooked flounder fillet(s)
  • 1Tbsp Dijon mustard
  • 1 large egg white(s)
  • 1⁄4 cup(s) yellow cornmeal
  • 2 tbsp grated parmesan cheese
  • 1 tbsp fresh thyme, finely minced or 1 tsp dried thyme
  • 1/2 tsp table salt or to taste
  • 1/2 tsp black pepper, freshly ground or to taste
  • 2 spray(s) olive oil cooking spray
  • 1 tbsp olive oil
  • 1/2 medium lemon(s), cut into 4 wedges

Instructions

  1. Rinse fish; pat dry. Place fish on a plate and spread both sides of fish with mustard; dip into egg white and set aside.
  2. In a medium bowl, combine cornmeal, Parmesan cheese, thyme, salt and pepper; dust fish with cornmeal-mixture, making sure to cover both sides.
  3. Coat a large oven-proof skillet with cooking spray and set over medium to medium-high heat; heat oil until shimmering. Add fish to skillet and cook for 2 to 3 minutes on one side; flip fish and cook until done on other side, about 2 to 3 minutes more.*
  4. Serve fish with lemon wedges. Yields about 3 ounces of fish per serving.

Quinoa salad with corn and peppers

serving size: 6 Weight watchers Points: 4

This grain side dish is packed with citrusy flavors and fresh summer vegetables like juicy, sweet corn.

Ingredients

  • 1 cup(s)uncooked quinoa
  • 1 medium yellow corn on the cob, kernels removed
  • 1⁄2 medium sweet red pepper(s), diced
  • 1⁄2 medium yellow pepper(s), diced
  • 1 1⁄2 Tbsp orange zest
  • 1⁄3cup(s)unsweetened orange juice, freshly squeezed (or less to taste)
  • 1 tsp canola oil
  • 1⁄4 tsp table salt or to taste
  • 1⁄8 tsp black pepper or to taste
  • 2 Tbsp chopped almonds, toasted

Instructions

  1. Boil 2 cups of water over medium-high heat. Add quinoa and simmer, covered, for 15 minutes; cool to room temperature.
  2. Stir corn, peppers, lemon juice, orange zest and juice, oil, salt and pepper into quinoa. Transfer to a serving bowl; sprinkle with almonds and serve. Yields about 3/4 cup per serving.

Pesto, Ricotta, and Tomato Tortilla Pizza

serving size: 4  Weight watchers Points: 9

These individual pizzas take just minutes to prepare thanks to easy whole wheat tortillas and store-bought reduced-fat pesto.

Ingredients

  • cup(s) fresh tomato(es)chopped
  • 1/2 cup shredded part skim mozzarella cheese
  • 1/2 cup part skim ricotta cheese
  • 1/2 cup reduced fat pesto sauce
  • 4 medium whole wheat tortillas
  • 2 sprays cooking spray

Instructions

  1. Preheat the oven to 450 F. Coat two baking sheets with cooking spray.
  2. Arrange tortillas on prepared baking sheets; spread each with 2 tablespoons pesto. Top each with small dollops of ricotta cheese (2 tablespoons total per tortilla); sprinkle each with 2 tablespoons mozzarella. Bake until bottoms of tortillas are crisp and cheese is melted, about 5 to 7 minutes.
  3. To serve, sprinkle each pizza with 1/4 cup tomato. Cut each pizza into 4 wedges. Yields 4 wedges per serving.