Saturday, January 26, 2008

Weight Watchers Motivational Message

Good afternoon Everyone,
Last week we talked about Birds of a Feather.
Please seek out the person you talked to last week at this week's meeting and find out how their week went. Did you want to skip last week's meeting? What about your fellow "birds" changed your mind?
Make it a point this week, and in future weeks, to talk to at least 1 new person -- either in line while you are waiting or before the meeting starts. Find out about their struggles and celebrations. I guarentee you will learn something new that will help propel your weight-loss efforts!
Next Week's Topic is What do I eat now?
Please bring your week 1 -- Eat Wisely Book and your KickStart Book to the meeting. If you have time, pull those books out and look over the recipes and try 1 or 2 before you come to the meeting this week.

Are you unsure how to plan your meals?
Do you want new ideas?
Be here next week to KickStart Your Success right away and through 2008!



See you at the meeting,


Weight Watchers Leader in Streetsboro,  Aurora , Cuyahoga Falls , and Hudson since 2002


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Weight Watchers Weekly Motivational Message

Hi Everyone!


Have you pulled out your Week 3 Think First booklet yet? You haven't received week three yet? You have or you will soon!


Make certain to take the habit test on pages 9 through 11. Identify the habit that is giving you the most problem, then work on that habit. What have you discovered about your habit that is holding you back?  What habits have you mastered that are helping you to succeed?

Next Week's Topic:

The Big Game -- Managing Parties


This week precedes Super Bowl XLII on Sunday, when many of you attend parties. Whether you are a football fan or not, we will identify the challenges of TV snacking or parties. We will explore strategies, solutions and snack ideas SO your weight loss efforts don't get "sacked!"


A recent Weight Watchers study found a more than 30% improvement in weight loss for members who both attended weekly meetings and used eTools compared to those who only attended meetings.


ETools are free with the purchase of a Monthly Pass.


With Monthly Pass , you receive: Unlimited meetings each month, FREE eTools, FREE registration, and our lowest price per week.


See you at the meeting,


Weight Watchers Leader in Streetsboro, Aurora , Cuyahoga Falls , and Hudson since 2002

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New Year, New You Presentation

How to Incorporate Healthy Eating & Exercise into your day
New Year, New You
Presented by De-de Mulligan, CMP, CMM

 Develop 9 Healthy Eating Habits You Can Take Anywhere
 Understand Healthy Choices
 Work with the Chef or Wait Staff to Incorporate Lighter Fare
 Learn Why Exercise is Important to You
 Learn New and Interesting Exercises You can Squeeze into a Busy Day

Health Habit #1: Whole-Grain Foods
 Brown Rice, Whole Wheat Pasta, Whole Wheat Bread, Oatmeal, All Bran
 Packed with Nutrients, Including Fiber
 Provide Eating Satisfaction
 Look for Whole Wheat or Whole Grain as First Ingredient
 Good Items are:
• Oatmeal
• Whole-Wheat Bread
• Brown Rice
• Whole-Wheat Pasta
• Whole-Wheat Dinner Rolls

Healthy Habit #2: Vegetables
Vary your veggies
 Provide:
• Fiber
• Vitamins
• Minerals
 Fights Heart Disease, Stroke, and Cancer
 Make Part of All Meals when Possible
 Bulk up Pasta, Soups, and Casseroles with Vegetables
 Good Sources are:
• V-8 or Tomato Juice (Breakfast)
• Carrots and Celery (Snack)
• Salad Bar
• Steamed Vegetables

Healthy Habit #3: Fruits
Focus on fruits
 Provide:
• Fiber
• Vitamins
• Minerals
 Fights Heart Disease, Stroke, and Cancer
 Make a Part of Meals
 Good Sources are:
• Whole Fruits instead of Juices (Breakfast)
• Apples, Bananas (Snacks)
• Fruit Cup (Dessert)

Healthy Habit #4: Healthy Oils
 2 teaspoons per day
 Healthy Oils are:
• Olive
• Canola
• Sunflower
• Safflower
• Flaxseed
 Provides with Essential Fatty Acids and Vitamin E
 Use on Salads or in Cooking
 Ask Chef to:
• Place Oil and Vinegar on table for Salad Dressing
• Prepare meals with healthy oils (not too much!)

Healthy Habit #5: Milk
 Include 2 servings of milk products each day UNLESS
 You are over 50 or under 20, then you need 3 servings!
 Supplies your body with: calcium, protein, zinc,
riboflavin, and vitamin D
 Benefits:
• Strengthens Bones
• Protects against Colon Cancer
• Reduces Blood Pressure
 Look for 25% Calcium DV to constitute 1 Serving
 Good Choices are:
• Cottage Cheese and Yogurt
• Cheese (Snacks)
• Pudding (Dessert)
• Milk (Breakfast)

Healthy Habit #6: Protein
Go lean on protein
 Protein is found in: Lean Meat, Skinless Poultry, Fish, Egg Whites, Dried Beans, Soy Products, Nuts, and Milk.
 Protein Needed for You: Take Current Weight multiply (x) by .45 equals the number of grams of protein needed per day.
 Maintain Overall Health
 Increase Eating Satisfaction
 Check to determine cut of meat and poultry be skinless.
 Prepare some items with Egg Whites instead of Eggs OR cut down on eggs.
• Nuts (Snack)
• Have meats prepared baked, broiled, or grilled

Healthy Habit #7: Limit Added Sugar and Alcohol
Extras for luxury foods
 Empty Calories
 Provide Little Eating Satisfaction
 Limit: soft drinks, candy, cakes, cookies, pies, fruit drinks, and ice cream.
 Intake Alcohol in Moderation:
• One Alcoholic Drink Per Day for Woman
• Two Alcoholic Drinks Per Day for Men
 Choose:
• Bottled Water, Club Soda, and Seltzer Water (Snack)
• Diet Drinks (Snack)
• Fruit instead of cakes and pies (Dessert)

Healthy Habit #8: Water
 Drink Six 8 oz. glasses of water per day
 Three of the Six can be Caffeine-Free, Alcohol-Free Beverages
 Caffeine and Alcohol are Diuretics
 Water:
• Keeps Hunger at Bay
• Moves Nutrients through our System
• Allows Us to be Regular

Health Habit #9: Take a Multi Vitamin Mineral Supplement Each Day
 No More than 100% of Daily Value
 Avoid Supplements that Contain Excessive Amounts of Vitamins or Minerals
 Supplement Should be All-Inclusive
 Pack with you when you travel

Physical Activity: Strive for 60 minutes or more per day
 Promotes Weight Loss
 Keeps Weight Off
 Improves Overall Health
 Reduces Risk of Several Cancers
 Improves Mood
 Sit Less – Find Opportunities to Walk
 What Activities Do You Like Most?
 When can you CONSISTANTLY fit activities in?

Exercise Strategies
 Cardio or Aerobic Exercise
• 20 to 60 Minutes Each Session
• Three to Five Times Per Week
• Doesn’t need to be consecutive; 5 Minutes in Morning, 15 minutes in mid-afternoon
• Use Fitness Center and/or Pool
 Strength Training
• 20 to 45 Minutes Each Session
• Three Times Per Week
• Free Weights, Nautilus, or Resistance Bands (Pack)
 Flexibility
• 10 to 20 Minutes
• Two Times Per Week
• Yoga, Pilates, Stretching (In Room)

Exercises Demonstrations: on the Road or at the Office
 Chair Dips
 Desk Push-Ups
 Arm Curls
 Chair Squats
 Calf Raises
 Shoulder Shrugs
 Calf Stretch
 Quad Stretch

Tuesday, January 8, 2008

Eight Good Health Guidelines

1. Vegetables & Fruits
Eating at least five servings of vegetables and fruits each day gives your diet a built-in health benefit.

2. Grains
Choosing foods made from whole grains, such as whole-wheat pasta and whole-wheat bread, is a smart eating strategy.

3. Milk Products
Including milk products each day supplies the body with protein, zinc, riboflavin, vitamin D. . . and yes, calcium.

4. Fats
Limit saturated fats, such as butter and cheese. Instead, opt for liquid oils such as olive, canola, safflower, sunflower, or flaxseed.

5. Protein
Getting enough protein each day will help maintain overall health and may increase eating satisfaction.

6. Added Sugar and Alcohol
Too much added sugar and too much alcohol can lead to excess calories that are truly “empty” in terms of nutrition.

7. Water
Three of your six glasses can be caffeine-free beverages that don’t contain alcohol.

8. Multiple Vitamin-MineralSupplements
Avoid supplements that contain excessive amounts of vitamins or minerals.

Weight Watchers Pumpkin Smoothie Recipe

Pumpkin Smoothie

1 Packet of Vanilla Weight Watchers Smoothie Drink Mix
3/4 c. canned pumpkin
1/2 cup of fat-free milk
1 cup of water
1 t. ground cinnamon
1 t. vanilla extract
1/4 t. ground nutmeg
2 T. Sugar-free syrup
1 cup of ice

Blend everything together but the ice until smooth. Add ice and continue to blend until thick and creamy.

1 Milk Serving, 1 Vegetable Serving, 3 Water Servings

PTS Values = 2.5 and CORE Food

WW January Challenge

Meet all 8 Health Habits Every Day for the Whole Month
Every Day you hit all 8, put $1 in a jar
At the end of the month, purchase a WW Pedometer for
$24 or the Walking Kit for $25 or both for $34If you would like to receive a motivational e-mail from me and next week's topic, please send me an e-mail at

Saturday, January 5, 2008

Weight Watchers Latest Topics

Group of WW Members that lost over 185 pounds collectively! 4 of the 6 persons made Lifetime status!

Week of 1.6. through 1.12.08 Topic: Birds of a Feather

We will delve into the "attend weekly meetings" part of our weight management approach.

We will help you to get to know others and recognize the benefits of meetings.

Week of 1.13 to 1.19.08 Topic: What do I Eat Now?

Are you unsure how to plan your meals?Do you want new ideas?Be here next week to KickStart Your Success right away and through 2008!