Reflections

Dear Weight Watcher Members,

It’s hard to believe another year is almost over! I’ve been very blessed to have shared some of that time with you. I am always amazed at your success at living a healthy lifestyle, even when obstacles get in your way. Your stories not only inspire me, but also the other people in the meetings. You never know when someone else might be having a tough time, and your words may help him or her turn the corner. They may return the favor one day.

So when you look back on the year, I want you to remember all that you did RIGHT (not how many cookies you ate over the sink). I want you to see how far you have come, how much your habits have changed and how you have affected those around you. Look not just at the numbers at the scale, but the numbers on the tape measure, your clothing size, blood pressure readings and cholesterol tests. Make sure you see the cup (of water) as half full and not half empty!

What’s impressed me the most this year is how many members have finally realized this in not a temporary “diet”. This is forever. And in the span of forever, you will have some bad days. But if you don’t give up, you will keep moving forward and get to goal. However, that is not the real prize. It’s when your brain clicks and realized this is the right way to live, the best way to live and not being healthy is “cheating” - cheating yourself out of a healthier, stronger today and future. Living the Weight Watcher way teaches balance. You can eat veggies AND chocolate, French fries, etc and have your best body – and it’s the only body you’ve got!

Now that you’ve looked at the past, it’s over. We must concentrate on the future! Think of what you want to accomplish, (not just to lose weight), and WHY!! When you just huffed and puffed up 3 flights of stairs, think about how it would feel to bound up the stairs if you were healthier. Write it down. At the end of the day, if you feel wiped, think about how it would feel if you were healthier. How would you feel if you took care of yourself by eating the right foods, drinking your water and getting enough rest? Those are the goals that will give us strength to do everything else we need to get done.

I know this is hard work, but think of all the energy you’ve wasted feeling guilty about what you ate, how you didn’t exercise, thinking what am I going to wear today. Put that energy into setting goals, shopping for healthy food, moving more and getting to a WW meeting. No matter how long it takes – that time would pass anyway. Don’t you want to be a thinner, healthier you in the future? Which direction do you want to go – away from your goals or towards your goals. YOU CAN DO IT!

Let’s PLAN to make 2010 the best, healthiest happiest year ever!

Happy Holidays,
Linda

Do The Best You Can

I cannot believe Christmas is this week! Even if you have all your presents wrapped under the tree, this is still a hectic time. Just trying to get ANYWHERE is tough because of the traffic. And we seem to need to be 100 places at once. So, many of the tasks we have to do will have to be done good enough. And that's how I want you to handle your healthy eating and exercise - good enough.

Now, for any of my Weight Watchers members that are 100% on plan - good for you! I am not telling you to lower your standards just because it's the holiday season. However, for the rest of us, whenever you are faced with an eating decision, think what is the best I can do right now. For example - if you are running out the door to get your ingredients for baking and you know the store is going to be busy, take 30 extra seconds and put a bar or a piece of fruit in your bag. That might not be the best, or even most appealing snack you can eat, but it will prevent you from sampling freebies in the store or buying a candy bar at the checkout.

Even if you are not writing down what you eat, make as many healthy, filling food, portion controlled food choices as possible. And don't stress over it! My bed isn't made everyday right now. I leave more dishes in the sink right now (though they eventually get cleaned) and the measuring cups and food scale may not come out all the time, but at least my plate has chicken and some Birds Eye steam fresh veggies in it. That will make sure my New Years outfit will fit!

Based on all the members in my meetings this season - yours will, too!

Don't Give Up!

Less than 3 weeks until the New Year - don't give up now! Do you have any parties today? It's Monday, so I don't think so. Make today the best Weight Watchers day ever! I know, especially on the weekends, we sometimes want to throw in the healthy towel. You want to "Have some fun" until January 2nd. If a decadent food comes along that you really want, have a small piece. Going out to dinner with friends you haven't seen in a while? Make healthy choices and, if you want, choose one part of the meal, appetizer, dessert, etc to splurge on with your points. Keep the Good Health Habits in mind. Filling foods first. Move, move, move.

Remember, don't let stress get the best of you. Make this holiday about about what you really want. Don't worry about what you ALREADY ate, or about what you MIGHT eat. Just focus on what is in front of you. Hopefully, that will be ME in the meeting.

You Never Know Who's Watching

One of my members came up to me today to say her teenage daughter finally "got it". We always want the best for our kids, but we know they do as we do, not what we say. This member has really embraced the healthy lifestyle. One of the biggest factors in her "mental transformation" is that she joined a running club. Of course, I first met her because she joined one of my Weight Watchers meetings (lucky me!) and she came with her friends in her company. There has been lots of pounds lost in this group and they all support each other.

When she told me she was going to run a marathon, I hooked her up with my training group, www.goingthedistancefb.com where she gained confidence and the skills to accomplish her running goals and, more importantly lots of friends to train with. I believe, because of her accomplishments, but most of all, the joy it brings,to her life, her daughter decided to eat healthier, get in shape and join the cross country team at her school. This lifestyle is contagious!

Now. for all of you who don't run and would never join a running club or sports team, please keep reading! The most important action step to take is to surround yourself with positive, healthy people who want to live life to the fullest, and to take control of their health. We LIVE this way. It's part of who we are. We don't change who we are temporarily to lose weight. We change first on the inside and then on the outside.

For some people, you walk into my Weight Watchers meeting wanting to change only the outside. But if you let go and give in to the positive spirit from the members in the meetings, you will change too. Oh, it's not all unicorns and rainbows - it takes work. But once the change happens, you will never look back.

To read more about my running club and the crazy people I hang around with, log onto www.GoonSquadRunners.

Remember - Health does not take a holiday, so I'll see you in the meetings in December!!!

Stick with Me!

Thanksgiving weekend is tough! It's 4 days and brings lots of leftovers to temp us. My plan was to eat on plan Friday, Saturday and Sunday. Well I did pretty good... I planned and ate the meals I planned. However, I did have a few "BLTs" - bites, licks and taste and, well, lets just say the liquor cabinet is a little empty. But I ate a lot better, and feel better, than I have in past years. I actually started a new weight lifting program, since I can't run as much and know December is going to be a very healthy month.

Look, no matter what your intentions and plans are, you will be better off spending an hour each week in our Weight Watchers meetings. No guilt, no electric shocks, no taking back of awards. We will have our usual laughs and keep our heads in the game. WW even rewards you for sticking with us during the holidays by introducing new material before the big push in January.

All those members that come back in January will be welcomed with open arms. My members are the best. However, you will be leaps and bounds ahead of them, not just with weight loss, but with the knowledge and confidence that healthy living is a lifestyle change, not just a seasonal endeavor. This may be a slow period for weight loss, or not, but there is never a good time to give up on yourself. And this time of year, I need you as much as you need me!!!

Are We Only Thankful for the Food?

Admit it - you are already dreaming about your Thanksgiving spread. The shopping list is getting longer and longer. The dessert menu is getting longer and longer. The resolve you had last month and last week is dimming. Your Mental Rehearsing is morphing from filling your plate with veggies, to drinking some sort of "-tini" and tasting every dessert, just this one time...

Try your best to use all the tools we've been talking about in our Weight Watchers meetings, especially Asking for Help and Positive Self Talk. I think the best strategy will be out of sight, out of mind. Don't make too much food, send the leftovers home with your guests and don't bring any decadent foods home just to "be nice". Let the barrel be you friend. Better in that can, than yours...

Another important strategy is to NOT think about what you want to eat. You know the whole if you say, "Don't think about chocolate cake", that's all you think about! On Thanksgiving, think about the people. Think about what you are thankful for and think about what you REALLY want. So if you are tired, or need to take care of yourself, lie down. Read a magazine. Watch an episode of Oprah before she retires. When we spend too much time taking care of everyone and everything else, we look for easy escapes, like eating whatever carb is in the kitchen, and never giving ourselves what we really NEED.

Last year we ran out of time to send Christmas cards. I was relieved when my husband and I finally decided to skip last year. My kids really don't change too much now and it gives me a reason to call the friends I really want to connect with. Many family members will think I've stopped sending them, and will be thrilled to get a card this year. And I can't wait to send them! Make this holiday season about your traditions, and spending time doing what makes you happy, not doing what you think you SHOULD be doing.

Make sure the list of holiday gifts includes some for you.

And put them on the TOP of the list!

Take Control

This weekend I had to make 2 important decisions, one very sad and one very expensive. A lot of us eat because of stress, but I was so stressed, I lost my appetite. I made sure I had my water, and did the best I could. I am also dealing with a heel injury, so I cannot run. What should I do now?

I've learned from experience (a WW Tool for Living) that letting everything go only makes things worse. If I wallow in self pity, I only dig a deeper hole. When I cannot control one thing, I know I can control how I take care of myself. I know many of you have had to make the same decision in times of chaos - let everything go, or take positive action with your eating and exercise, something you can control.

So today, I went on the elliptical. I went and got weighed in (I've been doing that on Monday mornings to prevent holiday weight gain) and I ate a great breakfast and snack. I even gave my house a good cleaning! There is still a little ball of stress in my stomach, but I know that the more I move forward the more positive I will feel and the stress will be far behind me.

The Little Things are Big

I hope you spent some time thinking about your healthy living goals this week. I can’t wait to hear what you’ve accomplished. Those goals can be small steps, like using less cream in you coffee, or taking the 2 flights of stairs in your office, or bigger – writing your food down EVERY day. But no matter what the goal is, every time you win, you will be stronger and more self confident. You can do this, if you make it a priority.

We are all busy, but we do waste time on little things that don’t matter. One tool I use, is to doing the most difficult thing first or the thing I want to do least, first. Right now I have the whole day ahead of me with laundry, food shopping, etc to do. However, I knew writing this blog was the most important thing I needed to do today. Once I hit Publish I will have such a sense of accomplishment, I will fly through the other tasks.

So.., if you get home today and you wanted to go for a walk, but it would be so much easier to look through the mail, or dilly-dally, do the walk first! When you get back you’ll feel great. Maybe you’re behind on all the TV shows you DVR, but make your lunch for tomorrow first, before you hit PLAY. It’s the little steps you take, that make you successful. Every one thinks there is some big grand (sometimes easy) plan that you can follow to lose weight and be healthy. But we all know it’s the consistent steps we take over time that get us to our goals.

There is a great section on the WW web site, which describes the science of weight loss. Please take look at www.weightwatchers.com/science. While you’re there check out some recipes. Also, I was at Trader Joe's this week in Peabody. I love it there! Take a look at www.traderjoes.com. Most of all, DO NOT miss our Weight Watchers meeting, especially if you had a tough eating week. You deserve to take care of yourself and I don't bite!

Is Halloween Candy Really That Scarey?

Halloween is over, and maybe you don't even have any kids at home that went Trick or Treating. Maybe you didn't even give out candy, but you can't hide from those wicked treats. They will be out in full force on Monday. Leftovers. 50% off sales. What can you do?

Decide right now on your plan. Figure out the Points value of what you like and add into your day. Eat until your hearts desire, just one time and then say, "No more!". Whatever you decide, learn from experience. Are you the kind of person who knows deprivation doesn't work, than eat some! Are the kind of person that eats one and then has to eat them all, then stay away. One simple tip, whatever you decide, put the candy out of sight! It will call you if you can see it. Tell the kids to pick their favorite and get rid of the rest. Or bring it to a nursing home. Who really needs that much candy. Not you. Not the kids.

Make sure you have some delicious alternatives. Don't let yourself get too hungry. Stay away from the break room. Don't keep the bucket on your desk.

Who's tougher - you or Baby Ruth.

Really?

Be the Best YOU Can Be

I recently read an article stating magazines are using unrealistic pictures of women, yet describing them as healthy. The author was angry that we are constantly bombarded with images of woman who don't even really look like their own pictures. Most of them are Photo Shopped. You know what I say - "Who cares?"

First, most of these models, actresses and athletes are thin, or lean, for their job. They get paid for what they look like or how they perform. When I watch Olympic runners race, I don't get depressed, because I'm not that fast or not that lean - I'm not an Olypic runner! When I watch Oprah or Donald Trump, I don't look at my paycheck and get depressed. I am happy I get paid to do a job I love and that helps my family pay the bills.

Secondly, we can always change our lives, but we have to play with the hand we are dealt. I do not have rich or tall parents. Some others do. But I can make the best use of what they gave me and I can wear high heals!

The bottom line is, we all wake up in different circumstances and differnt bodies. You can decide to moan about how everyone else has it better and easier. Or you can take what you got, and be the best you can be!

When you walk into your Weight Watchers meeting and get on the scale, use that feed back to make the next week's plan of attack. Picture your body in the best shape ever and move towards that goal. It doesn't matter how fast you get there as long as you moving forward.

Don't look back.

Will It Always Be Like This?

One of my newer Weight Watchers members asked me, "Does this journey ever peak?" She went on to explain, by peaking she meant is it an uphill battle for a while, until you get to the most difficult moment and then it will get easier. All my Lifetime members (those who have already reached their weight goal), shook their heads, no!

We all want to believe that our weight loss journey has a beginning and an end. Of course, at some point we stop "losing" weight, but the we must continue our healthy, mindful habits to keep the weight off. If you want clean clothes, you have to keep washing them. If you want a roof over your head, you have keep paying the mortgage or rent. Even when a house is paid for, there are maintenance costs.

Realizing this fact - maintenance takes work, sometimes seems so obvious and sometimes seems so outrageous and THAT'S OK! When my members are struggling, as they come to the meeting, they think I can look in their eyes and know that they failed to follow the plan this week. They think they have no right to be in the meeting with all the successful members. However, they are in the RIGHT place. The meeting room is the place to gather the strength and motivation to take action toward a healthy lifestyle. To get "back on the wagon".

Some days are just tough! Not just for healthy living, but for continuing towards the goals you set for your entire life. No one perfect. It's not that you fall, we all will. It's having the courage to get back up. And when you are strong again and have weathered the storm, realize you are not just helping yourself, but everyone in the meeting that has been rooting for you to succeed. And when you're back in that happy place, you'll be strong enough to pull THEM back on the wagon when they need it.

Join us for the wagon ride in our Weight Watchers meeting.

I was Baaaaad!

There is only one way to lost weight - burn more than you consume. Now, I know that there are few more factors, since our bodies are so complex. But that's the simple truth. Weight Watchers did not create that fact or even discover it.

Figuring out what you are actually consuming is not so easy. People want to make it easy, so somewhere in their mind they divide food and drink into good and bad categories. If you avoid the bad food and only eat the good food, you should lose weight. However, it's not that simple! And life would be boring if we NEVER ate those foods that have no nutritional value, but are very yummy. As long as we stay in our budget of food Points (or calories), we will lose weight. I know, I know this involves some math...

Now sometimes the math works in your favor. A WW member gets on the scale, only thinking of the higher Point or non-nutritious food she ate. She says she was "bad." She is sure she gained, only to hear, "You're down!" She didn't realize, over the week, she stayed in her budget.

Sometimes it doesn't. Another member is still full from all the high fiber, healthy foods she ate! She was so "good". No cake, cookies or beer. She jumps on the scale, ready to do the happy dance. Then she hears, "It's up a pound." No way! However, if she ate more food and drink than she burned - yeah, way!

The facts are the facts. Knowledge is power. And there is one other thing you can put in your brain, besides the nutrition information of the foods you eat. Weight loss does not equal deprivation. Of course Weight Watchers wants you to lose weight AND follow the Good Health Guidelines. You can 't have all your Points in Kit Kat bars. But things like wine, cake and cheeseburgers have a place in healthy weight loss.

And that's a lot more fun than just sucking on lettuce!

Is it Life or Death?

I attended the International Chief of Police convention with my husband last weekend. I didn't just party (though I did some of that, too), I also attended a few presentations as well. One that I found very interesting was "The Intersection of Psychology and Nutritional Science in Law Enforcement." Basically, how does diet influence your job performance and your self confidence.

The first part of the presentation included BMI information about new recruits in LA and the information was startling. I know the general population is 66% overweight, but these are men and women who have physical fitness requirements to get on the job, yet many of them couldn't pass the physical fitness test or BMI requirements! They are usually young, and know what a demanding job law enforcement is, both on the body and the mind, so they needed to be ready. They needed to pass the tests to get the job, but they didn't know what to do.

So, the LA police department developed a program for those police academy recruits who could not pass the PT requirement. The improvements were dramatic. The problems also extend to currents members of the LA police, so the department hired a nutritionist to work with the department psychologists. The goal was to create a plan for the department to live a healthier lifestyle, which would improve job performance and overall well being. Obviously, stress plays a big roll in creating health problems and so does realities of working out of squad car with no set schedules. The recommendations had to work with the realities of the law enforcement lifestyle. They wanted to focus on progress, not perfection. If only every department could have these resources!

Being in shape for a police officer can mean the difference between life and death for both him or her and for the public they are hired to protect. Life or death.

Do you think, because you don't chase "bad boys" at your job, that your health doesn't matter at your work place or home? You are not separate from you body. You carry it with you. Everywhere. How can you be the best {fill in the blank} if you feel like junk. Don't you deserve to be at your best every day? Shouldn't we be grateful for the opportunity to "choose" to live a healthy life. That's why you choose to be a Weight Watcher. Let us help you make better choices within the realities of YOUR life.

Yes, living a healthy lifestyle and being at a healthy weight is a matter of life and death.

Yours.

You Can't Avoid Eating

How did you get to work today? Did Scotty beam you up? Did Jeannie blink her eyes? (I’m dating myself…). No, you had to get up, take a shower (I hope), get dressed, get in the car, bus or boat and get to work. Maybe climb some stairs to get to your office. That process took some planning. Set the alarm, make sure you had shampoo, gas in the car, your umbrella , etc. Guess what else you have to do today? EAT! So make sure you are doing the proper planning so you have everything you need to stay on your Weight Watchers plan. Buy some fruit. Make your lunch and actually take it with you. Check out the menus of you favorite restaurants BEFORE you go out to eat.

Most of all, pay attention during the meetings for yummy and easy ways to plan and eat foods that you will enjoy and keep you healthy. Write the ideas down! It does no good if you go food shopping and forget all the great food ideas. Use your calendar, paper or electronic, to plan meals for the week, especially on the days that will be very busy. Don't make food decisions at the last minute, especially if you are hungry, tired, aggravated or distracted.

No one plans to fail, they just fail to plan.

Great Expectations

Most of you know I am a runner. Today I ran a 1/2 marathon (13.1 miles). Many months ago I picked this as my "goal" race. The one I was hoping to run my best. I had great expectations. I even have a coach and he said I could do it. I had a race day plan.

It started well, but about 9 miles in, the wheels started to fall off. I ran as hard as I could. I listened to my body, but never stopped pushing. The clock appeared and I was slower than my goal, by a good margin. I was disappointed, but glad to be done. And, as I've been know to say, what is the rest of the story? I reflected. Used this as feedback. I had run more shorter races this year. I needed more distance races. I had run a long relay last weekend, which tired me out. I had decided this should be my goal race instead of a later one, which would have let me recover, so I could go away with my husband next week and not worry about running.

Would I change anything? No! For any goal, you must figure out what you are willing to give up. For me, I traded today's fast time for fun races and time with my husband. Should I give up running? Forget about a 1/2 marathon personal record? NO!!!!

The same goes for my Weight Watchers members. When they join they have lofty goals. That's fine. But then they follow the program REALISTICALLY, and lose the .5 to 2 pounds per week and think that's not enough. Instead of realizing that they are losing weight and living their lives, they get discouraged. They want to QUIT. Losing weight and living healthy is NOT a race. It is a lifestyle. I am not an Olympic runner. I run to push myself, but also to have fun. You want to lose weight, but you want to live your lives.

Never give up. If you are not reaching your goals, is it because they too demanding or are you not following through? Most of us want to be the best person we can be without sacrificing what's important in our lives.

Want to get motivated? See you in the meeting.

How Do You Feel

This week I've been asking my members, "Why are you trying to lose weight? I was very pleased with the answer, "Because I feel so much better when I am taking care of my health". That feeling starts during the first week, even though your weight goal may be so far away. You feel good, because you are putting good fuel in your body. You feel good, because you are moving your body. You feel good, because your pants fit!!!

Don't give up the confidence you feel when you are in control of you health. Don't let the cheesecake win! Don't sacrafice what you want most, for what you want in the moment.

Why is Losing Weight So Different?

We all juggle many responsibilities in our lives: work, play, family, homes and any other important aspect of everyday life. We realize that most of these things take time and LOTS of effort. But the one thing that makes everything possible, is one we tend to think of it as an afterthought - our health. Oh, sure when we are laying in bed with the flu, we realize how important "feeling well" is. But when the tissues are long gone, we don't think we have time to invest in our well being.

And then the day comes, when your body tells you (or your pants) that you've had enough and it's time to take action! That's when I meet many of you.

I am a Weight Watchers Leader.

You are pumped up! Excited! Ready to go! This is it! You sit through the orientation, maybe even take notes. You go home and get out your favorite recipes. You buy fruits and veggies. You dust off the Jane Fonda video. You come to my next meeting. You lose weight!!!

Then you realize you have to do it all over again. Not as exciting. You have a lot to lose. So many restaurants. Appletinis. Buffets. Sleeping late. Maybe you'll think about your health tomorrow.

How about now!

Just like you get up and go to work everyday and don't always want to, but you do. Just like when it's time to pay that mortgage, you'd rather spend it on a cruise, but you don't. Just like when your kids or (fill in any family member), drives you crazy and you think about leaving them at a rest stop, but you don't. Now, please don't stop investing in your health and body. The average mortgage is 30 years. The average weight loss is .5 to 2 pounds a week. Accept that and keep working.

Getting married, buying a house, having a kid deserves a celebration. Your spouse coming home from work, paying the mortage and your kid doing the dishes, does not. Joining Weight Watchers deserves a celebration. Eating 5 fruits and veggies does not. The most succesfull members make being healthy and attaining a healthy weight a priortity. She knows there will be good days and bad. Making it a SEAMLESS part of everyday life is the goal. Doing the little things day in and day out will make the most impact: smaller portions, taking the stairs, keeping a food journal, knowing the nutritional information of everything she eats. The small, consisten efforts, creates the most success. The tortoise beats the hare.

Becoming a Weight Watcher, instead of just doing Weight Watchers - now that's something to celebrate.