Out of all the ways to spend our time, exercise provides the most benefits. It affects everything we do in a positive way.
Wondering what to do on a Saturday afternoon?
Looking for an activity that suits the entire family?
GET PHYSICAL!!!
Exercise doesn't have to be drudgery. Take a ballroom dancing class. Check out a local climbing wall or hiking trail. Push your kids on the swings or climb with them on the jungle gym. Plan a neighborhood kickball or touch football game. Find an activity you enjoy, and go for it. If you get bored, try something new.
If you are moving, it counts!
Ellen DeGeneres once said, "I gotta workout. I keep saying it all the time. I keep saying I gotta start working out. It's been about about two months since I worked out. And I just don't have the time. Which uh...is odd. Because I have the time to go out to dinner and uh...and watch tv. And get a bone density test and uh...try to figure out what my phone number spells in words."
Sound familiar? Well there is only way to get past that. Just get up and start moving.
Monday, March 16, 2009
Recipe - Key West Style Roasted Chicken Salad
Makes 4 Servings
Points Value Per Serving - 5
3 Tbs. Key Lime Juice
2 Tbs. Taco Sauce
2 tsp. Olive Oil
3/4 tsp. Salt
3 cups Sliced Deli Roast Chicken Breast
1 bunch Arugula
1 cup Grape Tomatoes
1/2 Small Red Onion Sliced
1/2 cup Chopped Cilantro
Whisk together the lime juice, taco sauce, oil and salt in a serving bowl. Add the remaining ingredients and toss to coat evenly.
(Recipe adapted from Weight Watchers All-Time Favorites 2008)
Points Value Per Serving - 5
3 Tbs. Key Lime Juice
2 Tbs. Taco Sauce
2 tsp. Olive Oil
3/4 tsp. Salt
3 cups Sliced Deli Roast Chicken Breast
1 bunch Arugula
1 cup Grape Tomatoes
1/2 Small Red Onion Sliced
1/2 cup Chopped Cilantro
Whisk together the lime juice, taco sauce, oil and salt in a serving bowl. Add the remaining ingredients and toss to coat evenly.
(Recipe adapted from Weight Watchers All-Time Favorites 2008)
Friday, March 6, 2009
Week 10 Preview - Making Workouts Work For You
Many of us focus on the food program and put physical activities at a lower priority; activity points may seem secondary to food points.
The amount and intensity of your activities is just as important as quality and amounts foods you put into your body.
This week we will focus on how to incorporate at least 30 minutes of moderate intensity exercise into each day. Activities YOU WILL ENJOY!!!!
PLUS...
E = MF
Exercise equal More Food
The amount and intensity of your activities is just as important as quality and amounts foods you put into your body.
This week we will focus on how to incorporate at least 30 minutes of moderate intensity exercise into each day. Activities YOU WILL ENJOY!!!!
PLUS...
E = MF
Exercise equal More Food
Week 9 Roundup - The Stages Of Change
When we begin to lose motivation and drop some behaviors we know will help, we don't have to feel like a failure. Instead, it just signals a slip to an earlier Stages Of Change and a need to seek out Confidence and Importance Realizations and that will convince us again that our efforts are worth it and we can do what it takes.
Over time it becomes easier to move back into action and maintenance stages faster when relapses occur.
Roundup Questions:
Why did you quit in the past and at what Stage? (i.e. pre-contemplation, contemplation, preparation...)
What realization will help you stay at the action stage this week?
Over time it becomes easier to move back into action and maintenance stages faster when relapses occur.
Roundup Questions:
Why did you quit in the past and at what Stage? (i.e. pre-contemplation, contemplation, preparation...)
What realization will help you stay at the action stage this week?
Sunday, March 1, 2009
Food Finds Week 9 2009
Trader Joe's Chicken Chile Verde
This is a quick, flavorful lunch or dinner choice. This is high protein and low fat. For those of you that like a little spice, but not a lot, this is a great choice. You can eat this by itself, or with rice or eggs, in a burrito or a taco. This can be microwaved or heated on your stove top.
Debbie Meyer Green Bags
Yes, As Seen On TV! Heather has been disappointed with purchasing greens for her lunches and them being spoiled before she can finish them. This seems to been a typical tale for those singletons eating alone. You either make too much food or don't purchase items because you fear they will go to waste. Well, we can tell you from experience, these bags do work. The picture included show two bags that have had Trader Joe's Herb Salad Mix and Broccoli Slaw. Those items normally go bad within 5 days in the refrigerator and yes, we've tried putting a piece of paper towel in each bag to keep the moisture down and a few other silly things in hopes of keeping greens longer. These bags really work. The suggestion is to put dry items into the bags. What we do is empty out the contents onto a paper towel and press them dry, then put them in the bags. You do not seal the bags, only fold them over. The items in the picture included have been in the refrigerator for two weeks and they are still in awesome shape.
This is a quick, flavorful lunch or dinner choice. This is high protein and low fat. For those of you that like a little spice, but not a lot, this is a great choice. You can eat this by itself, or with rice or eggs, in a burrito or a taco. This can be microwaved or heated on your stove top.
Debbie Meyer Green Bags
Yes, As Seen On TV! Heather has been disappointed with purchasing greens for her lunches and them being spoiled before she can finish them. This seems to been a typical tale for those singletons eating alone. You either make too much food or don't purchase items because you fear they will go to waste. Well, we can tell you from experience, these bags do work. The picture included show two bags that have had Trader Joe's Herb Salad Mix and Broccoli Slaw. Those items normally go bad within 5 days in the refrigerator and yes, we've tried putting a piece of paper towel in each bag to keep the moisture down and a few other silly things in hopes of keeping greens longer. These bags really work. The suggestion is to put dry items into the bags. What we do is empty out the contents onto a paper towel and press them dry, then put them in the bags. You do not seal the bags, only fold them over. The items in the picture included have been in the refrigerator for two weeks and they are still in awesome shape.
Week 9 2009 - Preview - Stages Of Change
Variations in weight loss motivation are normal;The ebb and flow of staying on track.
People are likely are to be a different stages of change for different behaviors. It's normal, at times, to relapse to an earlier stage, which is often accompanied by negative feelings. Confidence and the feeling of importance help members move to the next stage.
You need an "A-ha Moment" to help grow confidence in your ability to take action and reinforce the importance of your goal.
The Weight Watcher Tool to help you do this is "Empowering Beliefs".
People are likely are to be a different stages of change for different behaviors. It's normal, at times, to relapse to an earlier stage, which is often accompanied by negative feelings. Confidence and the feeling of importance help members move to the next stage.
You need an "A-ha Moment" to help grow confidence in your ability to take action and reinforce the importance of your goal.
The Weight Watcher Tool to help you do this is "Empowering Beliefs".
Week 8 2009 Roundup -Tracking & Simply Filling
Who paid more attention to What and How Much you ate this week?
What method did you use to track it?
How did monitoring yourself, in that way, make a difference?
What method did you use to track it?
How did monitoring yourself, in that way, make a difference?
Sunday, February 22, 2009
Week 8 - Preview - The Benefits Of Tracking And Its Alternatives
Dear Members,
How do you keep track of things in your everyday life?
Experts in the field of weight loss have found that when tracking is used on a regular basis, the likelihood of both weight loss and weight maintenance, success increases.
Advantages of Tracking:
1) Limits the amount of food you eat
2) Increases awareness of both eating and activity
3) Helps you stay accountable
4) Gives you valuable feedback
5) Helps explain what happens at the scale
6) Gives you a history of your success
What do you do to track?
Activities???????????
Run like no ones' watching - Run like a Greyhound!
How do you keep track of things in your everyday life?
Experts in the field of weight loss have found that when tracking is used on a regular basis, the likelihood of both weight loss and weight maintenance, success increases.
Advantages of Tracking:
1) Limits the amount of food you eat
2) Increases awareness of both eating and activity
3) Helps you stay accountable
4) Gives you valuable feedback
5) Helps explain what happens at the scale
6) Gives you a history of your success
What do you do to track?
Activities???????????
Run like no ones' watching - Run like a Greyhound!
Food Finds -Ginger Ale & Southwest Salad
Dear Members,
This ginger ale is another way for you to get your "liquids" in. It is a great accompaniment for the Southwest Salad.
Trader Joe's is one of my favorite stores to shop for Weight Watcher friendly foods. If you would like to know more choices, go to "E-Tools". On the community board, put in "food finds at Trader Joe's" in the search box. Those members that have found great foods at T.J.'s have posted their information there.
This ginger ale is another way for you to get your "liquids" in. It is a great accompaniment for the Southwest Salad.
Trader Joe's is one of my favorite stores to shop for Weight Watcher friendly foods. If you would like to know more choices, go to "E-Tools". On the community board, put in "food finds at Trader Joe's" in the search box. Those members that have found great foods at T.J.'s have posted their information there.
Week 7 - 2009 Round Up
Habits Of Successful Members -
Three questions:
Did anyone take the "habit profile" from book 4?
What did you learn about yourself?
Which habit or habits did you discover would help you the most?
***At Work Members***
Monitoring yourself at work is similar to the monitoring of your job: work performance or supervising. Make the connection between the importance of monitoring work and monitoring your eating choices and activity.
Here is the poem you all enjoyed:
I Am A Habit - Author Unknown
I am your constant companion
I am your greatest asset or your heaviest burden
I will push you up to success or down to disappointment
I am at your command
Half the things you do might just as well be turned over to me
For I can do them quickly, correctly, and profitably
I am easily managed, just be firm with me
Those who are great, I have made great
Those who are failures, I have made failures
I am not a machine though I work with the precision of a machine and the intelligence of a person
You can run me for profit or you can run me for ruin
Show me how you want it done
Educate me
Train me
Lead me
Reward me
And I will then...do it automatically
I am your servant
Who am I?
I am a Habit
Three questions:
Did anyone take the "habit profile" from book 4?
What did you learn about yourself?
Which habit or habits did you discover would help you the most?
***At Work Members***
Monitoring yourself at work is similar to the monitoring of your job: work performance or supervising. Make the connection between the importance of monitoring work and monitoring your eating choices and activity.
Here is the poem you all enjoyed:
I Am A Habit - Author Unknown
I am your constant companion
I am your greatest asset or your heaviest burden
I will push you up to success or down to disappointment
I am at your command
Half the things you do might just as well be turned over to me
For I can do them quickly, correctly, and profitably
I am easily managed, just be firm with me
Those who are great, I have made great
Those who are failures, I have made failures
I am not a machine though I work with the precision of a machine and the intelligence of a person
You can run me for profit or you can run me for ruin
Show me how you want it done
Educate me
Train me
Lead me
Reward me
And I will then...do it automatically
I am your servant
Who am I?
I am a Habit
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