This week - Weight Watchers

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THIS WEEK’S
PowerChoices
SESSION
This
week
FLIP IT
Dinner is my biggest
meal, so I changed my
tracking to make it the
first meal of the day.
I find it easier to stay
within my daily Target
that way. Eleanor
September 30 –October 6, 2012
Based on what you learned in
your meeting, write down a to-do.
Make it simple and specific.
Afternoon
slump?
Tracker
Tales
What you learn
3 better-thaneating ideas
page 2
can help you lose
Covina, California
page 6
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12 • •
weight watchers weekly
no-food fun
ways to socialize
without eating
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solely for their personal use in losing and
controlling their weight. Any other use
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©2012 Weight Watchers International, Inc.
All rights reserved.
Late-breaking news For updates and corrections to Weekly recipes
and other content, go to WeightWatchers.com/WeeklyUpdates
While supplies last.
20120930
sweet
treat!
Apple-cinnamon
wontons
Page 4
all the Write moves
Keeping an exercise journal
page 10
On plan, on the go
>> program pointers
Come on!
t’s
Le go! Right
now. Let’s go!
Meet Weight
Watchers Leader
Advice from Elly Trickett McNerney
Carolyn
Executive Editor, WeightWatchers.com
Learning from Tracking
Sometimes I get the urge to eat when I’m not
really hungry, typically between 3 and 6 p.m. at
home. So I distract myself with another activity
that’s pleasurable or productive, such as. . .
Perfect people, stop reading now.
Everyone else, nod in sympathy as I weep
over trying sooo hard to be good on
Plan, but feeling as if there’s little or no
movement on the scale to show for it.
Reading a book. I don’t usually indulge during
the day, so it feels like a real treat. And my mind
is preoccupied with the story, not the snack.
In such a state recently, I began browsing
around my Plan Manager* for
inspiration. In the Progress Reports,
I found a lot more than that; I found
stick-with-it motivation! Turns out my progress had been just fine.
Checking items off my to-do list. Folding clothes, watering the plants, doing
paperwork, running errands. There’s always something else I can be doing besides
eating (or thinking about it!).
READ MORE Success Stories about Leaders on WeightWatchers.com
Thought for the Week
“If you want to lift yourself
up, lift up someone else.”
—Booker T. Washington
Illustration by Sheree Boyd
Walking the dog. My little Westie, Kobe, is always up for a walk, and the activity is
good for me, too. Plus, it gets me out of the house and away from temptation.
Though there had been some plateaus, the trend overall was downward.
My tracking habits were something to be proud of, too: consistent and honest.
Now I’m facing the next month with renewed energy and resolve—and I plan to
check out my Progress Reports a lot more often!
Stick-with-it kits
You get lots of help staying on track with the elements in the Member
Kits. The Essential Member Kit** contains the Complete Food
Companion,® Dining Out Companion,
the Ultimate 3 Month Tracker, and more.
The Deluxe Kit** also includes the
Ready, Set, Go!® cookbook, a voucher
for a PointsPlus Calculator, and more!
Go to WeightWatchers.com/LoseForGood to learn more!
2 ••
weight watchers weekly
*For eTools subscribers only. **Available in participating meeting locations.
>> EATING SMART
FALL CLEANUP
As you switch out your summer
clothes for cold-weather ones,
take the opportunity to improve
your mental space, too: Get rid of
clothes that make you look or feel
bad. Ditto for anything that’s too
big—don’t give yourself the option
of fitting into those clothes again.
From WeightWatchers.com
Apple-Cinnamon
Wontons à la Mode
DID YOU KNOW? If you’re
an eTools subscriber, you can
tweak servings or ingredients for
WeightWatchers.com recipes in
the Plan Manager! Just click
“Edit” at the top of the
recipe window.
October 6 is...
National Noodle Day!
These wontons are an unusual way to highlight fresh picked apples.
Head to the orchard and get ready for a great fall dessert.
Celebrate with
this Asianinspired dish,
delicious as
a side or a
vegetarian
main.
2 sprays butter-flavor cooking spray, divided
2 medium fresh McIntosh apples, peeled,
cored, and minced
1 Tbsp packed light brown sugar
1 tsp fresh lemon juice
½ tsp ground cinnamon
24 wonton wrappers (half of a 12-oz package)
1½ Tbsp powdered sugar 3 cups light vanilla ice cream
Preheat oven to 350ºF. Coat a large baking sheet with cooking spray.
In a medium bowl, combine apples, brown sugar, lemon juice, and cinnamon; toss
to coat apples.
Place wonton wrappers on a flat surface. Drop apple mixture by teaspoonfuls onto
center of each wrapper. Moisten edges of wrapper with wet fingers, fold over one corner
to make a triangle and press sides together to seal. Transfer filled wrappers to prepared
baking sheet and coat surfaces with cooking spray.
Bake until wontons are golden brown, about 15 minutes. Place wontons on individual
plates and sift powdered sugar on top. Serve with ice cream on the side. Yields 4 wontons,
¾ teaspoon of powdered sugar, and ½ cup of ice cream per serving.
4 ••
weight watchers weekly
Recipe ©2003 Weight Watchers International, Inc. All rights reserved. Photo by Tina Rupp.
PER SERVING | PREP: 15 MIN | COOK: 15 MIN | SERVES 6
If you’re an eTools
subscriber, search
for “Cellophane
Noodles with Garlic,
Cucumbers, and
Cilantro” or just
scan this QR code:
Make every
move count!
Small but mighty,
Weight Watchers new
ActiveLink™ combines
a state-of-the-art
activity monitor
with a personal Web
experience to help you
set customized goals,
track your activity,
and, best of all, get
motivated to reach
those goals. It goes
with you wherever
you go—it’s like a
tiny but powerful
personal trainer!
For eTools subscribers only.
Available for purchase in participating
meeting locations; additional monthly
subscription required.
weight watchers weekly
•• 5
>> your meeting topic
Tales from
the Tracker
Get eye-opening, weight-loss-boosting advice
whether you’re a newbie or a seasoned member
You’ve probably heard that monitoring your food intake is one key to successful
weight loss—and indeed, a host of studies support that assertion1. But though the
concept couldn’t be simpler—record what you eat and drink and the PointsPlus®
values used—sometimes actually doing it, steadily and accurately, eludes us.
That’s where your meeting, and these pages, can help, with tracking tips, resources,
and real-life inspiration!
Other ideas:
Things I’ve Learned About Tracking from Other Members
Time-saving trick:
Foolproof idea for meeting
my Good Health Guidelines:
Snack-smarter
suggestion:
Restaurant-dinner tactic:
A good reason to track:
Boutelle KN, Kirschenbaum DS.
Further support for consistent
self-monitoring as a vital
component of successful
weight control. Obes Res. 1998
May;6(3):219-24.
1
Clever way to estimate portions:
>>
6 ••
weight watchers weekly
weight watchers weekly
•• 7
Get the
Picture
>>
Tracking Tools
Paper Tracker means you don’t
need an Internet connection or any
electronics—just a pen. It’s lightweight,
basic, easy to use.
Ultimate 3 Month Tracker**
is one step up from the paper Tracker,
with a longer log, more space to track
activity, space to jot notes, plus
recipes and tips.
Weight Watchers
Calculator** is a twoin-one tool: Along
with figuring out the
PointsPlus value of foods, you can track
your daily PointsPlus Target and your
weekly Allowance too.
The PointsPlus Tracker in eTools*
makes tracking food, activity, and
more, nearly effortless and even fun.
Create a Favorites list for quick adding.
Personalize the settings for how you
want to factor in earned
activity PointsPlus
values and your weekly
PointsPlus Allowance.
Options for taking your Plan with you
make tracking easiest of all, including the
Weight Watchers Mobile apps* for iPhone,
iPad, and Android; the Barcode Scanner app*
(which lets you track a grocery item after
you scan it for its PointsPlus values); the
Calculator for BlackBerry,
Android, and Windows Phone
7; and the Mobile site for
BlackBerry, Android, Windows
phones, and tablets. Go to
WeightWatchers.com/mobile
to learn more.
When you want to see
just how your tracking
efforts pay off, take
the long view. Check
out the Progress
Reports in the Plan
Manager in eTools* to
see how your weight,
activity, and healthy
food intake has you
heading in the right
direction over time. It’s
a good reality check,
especially during
weeks when you don’t
lose a lot or even at all.
Track buddies
“What works for me” (from the Message Boards on WeightWatchers.com)
“Plan your meals and snacks for
the day in the morning and enter
them into the Tracker. Then
stick to it. It’s easier to make
better decisions by following your
Plan than to stare into the fridge
and decide.”—Andrew
8 ••
weight watchers weekly
“In my experience, not
tracking one day leads to
not tracking on other days,
and then not tracking
anything, and then getting
all the way off Program. It’s
important to remain cognizant
of what you are putting in
your mouth.”—Jessica
*For subscribers only. **Available in participating meeting locations.
“My tracking has improved
since I changed my home
page to the Weight Watchers
site. Every time I open my
Internet connection, I have a
reminder to catch up on my
tracking.”—Amy
At any given time, there are
multiple Challenges devoted
to tracking on the Community
at WeightWatchers.com—you
can find ones for tracking
food, activity, even water
intake! You can share tips, get
accountability, and reap the
encouragement of others on
your way to making tracking
a healthy lifelong routine.
weight watchers weekly
•• 9
Before starting any activity routine, take the readiness
quiz on page 84 of Meet PointsPlus.
fitness
With Jennifer Cohen
READ MORE
Get fitness advice and great
moves from Jennifer Cohen
at WeightWatchers.com
(for eTools subscribers).
Per Cake
Coffee Cake
Definitely.
Weight Watchers fitness expert
The Benefits of Exercise Journals
It’s loaded with rich cinnamon flavor.
It’s an excellent source of fiber.
And, yes, it definitely tastes as good as it looks.
Keeping tabs on your workouts can provide valuable feedback—and help keep
you accountable. You can use your Tracker or the Ultimate 3 Month Tracker; and if
you want to drill down deeper, consider a notebook or your smartphone to chart
your sessions. Here’s what to make note of and what you can learn from the info:
Start with the basics: Jot down the activity, the intensity, and the duration
or how many reps you did. These details can help you see where you
are now and how far you’ve come in terms of fitness—and when it’s time
to increase the challenge.
Tune into nuances: Pay attention to how you feel during and after workouts
and any surprising perks you’ve gotten. Maybe your workouts
clear your head or spark creative ideas. Maybe you like
the way your complexion looks or the relaxed
or invigorated way you feel later.
Reap the positive reinforcement: Because
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WEIGHT WATCHERS on food and beverages is the registered trademark of WW Foods, LLC. WEIGHT WATCHERS for services and PointsPlus are the registered trademarks of
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WATCHERS for services and PointsPlus are the registered trademarks
of Weight Watchers International, Inc. Trademarks are used under license by Dawn
Food Products, Inc. ©2012 Weight Watchers International, Inc. All rights reserved.
it helps you stay accountable, an exercise
journal can motivate you to keep up the
great work.
Get a great workout with
Jennifer on the PointsPlus
Fitness Series DVDs,
available at participating
meeting locations.
10 • •
weight watchers weekly
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