Reflections from this Past Week, February 14th

Greetings!

So many things happening, it's hard to keep them all straight!

American Heart Health Month

February is American Heart Health month.  Please be sure to tune in to Paula Sands Live tomorrow (KWQC) where I will explore how Power Foods are good for your health and your wasitline.

Trigger Foods

Do you have trigger foods in your house?  Where are they?  Within plain sight or hidden?  Do you keep those "save me!" foods and snacks handy.....just in case?  Please remember how important it is to monitor your environment.  Keep healthful foods (YES!  Power Foods!) on hand for those times when you are so hungry you could eat anything and everything in sight. 

Eliminate those trigger foods - better yet, leave them at the store and don't bring them home at all.  Sometimes this may be a bit challenging, especially when your other family members enjoy those same foods.

It all comes down to YOU.  Take care of yourself.  Be kind to yourself.  It is worth it, every single minute.

Reflections from this Past Week, February 7

Will it ever quite snowing?!  I miss my members when they can't get to their meetings.  I worry about them, too - that they are safe, warm and content.  With the blizzard happenings last week, I'm certain it kept some away from the meeting room - and for good reason!  Here's to seeing everyone this week!!

Last week we talked about how to stay on track - how to motivate yourself to continue making wise choices when it comes to your eating habits.  If you stumble, no big deal.  Learn from your experiences and make a better choice next time!

As a side note, I was to be on "Paula Sands Live" last Tuesday.  With the snow, blizzard warnings, and driving conditions I had to cancel at the last minute.  However, I still would like to share the recipes - they are FABULOUS and EASY!!                             ENJOY!!!

Creamy Mexican Dip

http://www.weightwatchers.com/food/rcp/index.aspx?recipeid=142591

Spicy Beef Tacos

http://www.weightwatchers.com/food/rcp/index.aspx?recipeid=185901

Chipotle Bean Nachos

http://www.weightwatchers.com/food/rcp/index.aspx?recipeid=190391

Reflections from this Past Week, January 23rd

"Let it snow, let it snow, let it snow!"  The weather certainly didn't cooperate much this last week. Monday found me snow bound at home.  Luckily, one of my peers was able to jump in and lead my Monday evening meeting.  A huge THANK YOU to A!!  I was happy to see those who made it out and about Tuesday with the remnants of the snow from Monday.

"Treat Yourself" was the topic this past week.  I encourage my members to dip in to those additional Weekly PointsPlus Allowance Points you are given each week.  Research has shown that members who achieve their goal weight and Lifetime status and MAINTAIN their goal weight regularly dip in the WPPA.  Why are they successful?  Because the WPPA allows them to utilize 'flexible restraint'.  Flexible restraint is key to maintaining one's weight loss.  Here's the reason behind the success:

If a member highly restricts their food choices, it most likely will backfire.  The result may be binging on the food(s) they have been craving.  Members need to find the happy medium where they can enjoy the foods they crave (in modest proportions) versus total deprivation.  The middle ground is flexible restraint.

There were many, many celebrations in the meeting rooms - again!  5 pound, 10 pound, 15 pound....55 pound celebrations!  5%, 10%......and they just keep coming!  Keep up the great efforts.  The baby steps are adding up!!

Have a great week.  See you in the meeting room!

Reflections from this Past Week, January 16th

WOW!  What a week!  I have never seen weight loss numbers like I saw in the meetings last week!  We were able to celebrate many reaching 5 pound milestones, 5% celebrations, GOAL celebrations and LIFETIME celebrations!  I have amazing members who are focused and determined.  They are such an inspiration to everyone.  And I can't forget to mention all the Lifetime members who come each week and help provide insight and support to those who are working toward their goals.  The wisdom the Lifetimers share is priceless and so very much appreciated.

This past week we talked about Power Foods and how they can enhance our daily living. Power Foods

•  keep you satisfied
•  are the healthier foods
•  give you more bang for your buck (i.e., lower in PointsPlus values)

I urge my members to utilize the Power Foods each day.  Personally, I find myself reaching for more Power Foods than before and notice a distinct difference in my energy levels - and I just feel better!

Happy New Year!!

First, a big THANK YOU for being so patient about my absence these past weeks.  Between the launch of the new PointsPlus Program, Christmas and now the New Year......well, I'm sure you can relate to the craziness of the season.  OK, enough excuses.  Onward!

At any rate, HAPPY NEW YEAR!  To those of you who are new to my blog, welcome.  My intent is to update it once a week with some insights and ideas, reflections on the past week, topics in the meeting room, etc.  I thoroughly welcome comments and would really REALLY like to hear from you about topics you would like me to blog about.  This blog is for YOU - my members.  I truly care for all of you and want you all to be successful in your weight loss journey.  Feedback is essential and always welcomed.

Last week the meeting rooms were packed.  It was great seeing members I am acquainted with from weeks past; it was great seeing so many new faces.  As those seasoned members can attest "If you work the plan, the plan will work for you."

To kick off the new year, I challenge each and every one of you to TRACK everything you eat (even if no one sees you eat it;)).  Tracking will not only help you LEARN the program, but I think you will be surprised at what you consume.  As I've told my members, research has shown people tend to consume up to 50% MORE FOOD than they think they do unless you write it down.  If the thought of tracking for an entire week is a bit much, try tracking for three days in a row.  Then add another day....and another.  Soon you will know the PointsPlus values of your foods and, in turn, get comfortable with the new program.

Let me know how your tracking adventure goes.  I'm interested in your thoughts, your struggles, your successes! 

Here's to a New Year......and a New YOU!!

Reflections from these Past Weeks, December 16th

Greetings, Everyone!
I've been so consumed with the roll out of the new PointsPlus Plan, my blog entries have taken a back seat.  My apologies.

The meeting rooms have been packed with people curious and anxious to hear about the new plan.  And, I have to tell you, the vast majority think it's AWESOME.  They are enjoying the increased flexibility and opportunity to add some foods back in to their lives they felt they couldn't (or wouldn't) eat.  On the other hand, some are struggling to make the switch over to PointsPlus.  To reassure you, once you make the switch, it will become second nature, just like the former plan. Embrace it.  Live it.  You'll love it.

It just hit me.  Christmas is in less than 10 days!! AUGH!  And I haven't started Christmas shopping yet!  YIKES!  More later......

Reflections from this Past Week, November 21st

A Note from Kim
This was a hectic, exciting week!  I was on "Paula Sands Live" this past Wednesday, sharing some Thanksgiving hints and tips.  With the holidays getting in full swing, traditions are right around the corner.  If one of your traditions is gaining weight every holiday season, I challenge you to start a NEW tradition - maintain your current weight or LOSE during the holidays!

To help you get through the festivities and holiday goodies, keep these three words in mind:  SIZE, SELECTION and SUBSTITUTION.

SIZE:  It's imperative to keep portion sizes in mind:  a tennis ball is about the size of a cup of mashed potatoes; a computer mouse is about the size of a 3 ounce serving of meat; a cupcake cup (without the cupcake :)) is about 1/2 cup of green bean casserole; four table spoons is the equivalent of 1/4 cup of gravy.

SELECTION:  To cut back on calories:

•  -  Choose a cup of mashed sweet potatoes instead of a cup of candied sweet potatoes.  You will save 200 calories.  
• - Choose  4 ounces of white turkey meat versus 4 ounces of dark meat.  You will save about 300 calories!

SUBSTITUTION:  My favorite part of Thanksgiving dinner is dessert!  Pumpkin pie, pecan pie....mmmmm! The most fattening part of the pie is the crust.  Eat the filling and leave the crust.  Saves more calories than you know.

NEW PROGRAM
The new program is right around the corner!!  My members are excited to hear about it - all I can say is WOW!  You will LOVE IT!  Be in your meeting the week of November 28th!!

Have a lovely Thanksgiving.

Reflections from this Past Week, November 14th

This past week was fun - talking about Thanksgiving dinner.  Hopefully I gave you some ideas on how to enjoy Thanksgiving dinner and also keep it in perspective.  Remember, there are 21 meals in a week - Thanksgiving dinner is one of them.  If you over-indulge, start right back on track. 

Some other ideas include:

• taking small portions of each dish
• eating moderately
• enjoy those special dishes you don't normally get to eat throughout the year
• lighten your recipes
• go for a walk after dinner

And remember - those "BLTs" add up!

It's Right Around the Corner!!
I'm so excited about the new program, I could bust!  Be sure to be at your meeting the week of November 29th to get the scoop.  Take a sneak peek here:
http://www.youtube.com/watch?v=unr3nypqw7g

Reflections from this Past Week, November 7th

A Note from Kim
What a great week!  I was privileged to recognize so many who are working toward their weight loss goals!  I am proud to say I know so many LOSERS!  You all rock!

The meetings this past week were so much fun.  Many conversations revolved around the topic of metabolism - that often misunderstood part of our weight loss journey.  Resting metabolic rate takes up about 75% of your metabolism; 10% is used for the digestive process; 15% physical activity.  You can boost your metabolism by increasing lean muscle mass and by increasing your heart rate.

My thanks to those who volunteered this past week to demonstrate some exercises designed to increase your lean muscle mass.  It certainly brought a lot of life to the meeting room!

Onward
How many of you remember this verse from  "Fly Like an Eagle" by the Steve Miller Band:
"Time keeps on slippin', slippin', slippin' Into the future....."?

How many of us don't take time to care for ourselves?   Please continue to take the time to attend your WW meetings.  Time is the most generous gift you can give to yourself.  Take time to take care of YOU, especially with the holidays coming.

It's time for change....it's time for excitement.....it's time for YOU!

Reflections from this Past Week, October 31

Here we are, entering the dreaded "Burmuda Triangle" - that time between Halloween, Thanksgiving and Christmas.  The official kick-off to the holiday festivities.  However, as we talked about in the meeting rooms this past week, YOU CAN SURVIVE!  Remember some of the winning strategies to stay out of the candy bags and away from all those sweet treats:

• Purchase candy and treats you don't like
• Give the left over candy away
• Instead of giving out candy to the trick or treaters, give out stickers

If I had one suggestion for you all, it would be to KEEP ON TRACKING.  I know it can be tiresome and seem like a chore sometimes.  Look at it this way: besides coming to your meetings each week, tracking can be one of the best things you can do to help you through the holidays. Remember, studies have shown people tend to consume more food than they think they do unless they WRITE IT DOWN.

Given today is Halloween, I wanted to share a poem written by another Weight Watchers' Leader:

What scares me most at Halloween
Are my trick-or-treat supplies
These sweet treats can play tricks
Changing truth to tempting lies……

CORN candy is a veggie
Nestles CRUNCH an exercise
Almond JOY a blissful blessing
Three MUSKETEERS my kind’a guys!

 Eat a Tootsie ROLL for breakfast
Pick Jujy FRUITS right off the tree
Hershey KISSES give lots of lovin’
LIFE SAVERS will rescue me.

 The truth is treats are triggers
They fail to satisfy
 Nutritious snacks don’t play tricks
A better choice, no lie!

Reflections from this Past Week, October 24th

A Note from Kim

The response from all members for the Lose for Good campaign has been overwhelming.  All the numbers aren't in yet for the Moline and Davenport Centers, watch this space for the BIG NUMBER next week! A huge THANK YOU to everyone who brought food in for the local food pantries.Your generosity is greatly appreciated.

This past week has been a BLAST!  Members have taken a trip down memory lane and have given thought to how far they have come.  I have members who are running their first 5K, taken up kayaking, been able to go shopping for new clothes, stopped smoking, added hills to their walking regimen.......the list goes on and on! 

I encourage you to read an article at http://www.weightwatchers.com by Meslissa Sperl called "Milestones: the Key to Weight Loss Success".  It helps put a new perspective on recognizing your successes.  Remember, "Baby Steps" will get you to your goal. 

My members continue to inspire and motivate.  Not only me, but other members.  Keep up the great work.  You all have repeatedly demonstrated YOU CAN DO IT!!

Here's to a great week!

Reflections from this Past Week, October 17th

Did You See This?

Dr. Oz had a sement "Empty Nester Gets on Track".  Take a peek - I think you'll find it interesting and inspiring.  Be sure to watch both Part 1 and Part 2. 

http://www.doctoroz.com/videos/empty-nester-gets-track-pt-1

A Note from Kim

Just a gentle reminder this is the last week for the Lose for Good Campaign.  Please continue to take the pounds off and bring the food in to help support others who are in need.  Thank you!

There was a lot of discussion this past week about various tools we can use to help us with our weight loss journey.  Trackers, scales, eTools, measuring cups and spoons, attending meetings, the slide to figure points values, points calculator, Dining Out Companion, Complete Food Companion.....the list goes on and on.

One tool in particular generated a lot of discussion - ATTITUDE.  I think everyone agreed having  the right attitude is crucial - it can make or break anything - be it a business, a relationship, or your weight loss.  How true.


Attitude is very important, though not often appreciated, especially when it comes to losing weight.   A negative perspective can be debilitating.  As I tell my members, just because you are eating healthy, doesn't have to mean you have to eat sad!  Focus on the good things you are eating and not how the portions you're consuming aren't as robust as they used to be.  Think about how much you enjoy experimenting with new recipes or new foods.  Recognize how you enjoy moving more.  Think about how good you feel and look as you move toward your goal.

YOU CAN DO IT!

And, yes - much to every one's surprise, I'm a Star Trek fan, right down to the ring tone on my cell phone.  With this in mind, let me leave you with this thought:
"Weight Loss.....your final frontier.  Your mission is to establish a healthy lifestyle - to boldly go where you have never gone before."

Wit and Wisdom

Live lean and prosper.  (a little "Mr. Spock" humor)

Reflections from this Past Week, October 10th

A Note from Kim
Remember the words from a Rolling Stones song "I can't get no satisfaction"?  My question to my members this last week was "When you are eating a meal, how do you know when you are satisfied?"  It brought out a lot of interesting discussion and insights.  One thing I heard over and over again was PORTION CONTROL was key. 

According to Lisa Young, PhD, RD, adjunct assistant professor at New York University, portion sizes served from fast food, restaurant and prepared food are two to five times larger today as they were in the 1970s!  When we are presented with more food, we tend to eat more.

Practice Portion Control - Sizing things up
To keep portions in perspective, you need a tool to help you navigate through bulked-up portions. Visualizing recommended serving sizes by relating them to common household objects is an easy and useful technique. By comparing food portions to things you already recognize, you should be able to eyeball a food item and guesstimate how large it is. Long gone are the days of carrying around a food scale. It's wise to weigh things occasionally to get an accurate idea of how big portions should be, but relating those measurements to common objects and teaching yourself to recognize them will be a great step toward achieving your weight-loss goals.

For example:

Your fist is about the same size as one cup of fruit or pasta

Your thumb (tip to base) is the size of one ounce of meat or cheese

Your palm (minus fingers) equals three ounces of meat, fish, or poultry

Your cupped hand equals one to two ounces of nuts or pretzels

Wit and Wisdom

It's not what you give up; it's what you get back.

Member Recipe of the Week

Chicken Tacos 

This is the easiest chicken taco recipe.  Throw the chicken in the crockpot frozen and cook on low for 6 hours -7 hours.

Makes 16-20 tacos ( 1 taco with 2 oz. meat, lettuce and tomatoes = 3 points)

40 oz. boneless, skinless chicken breasts
1 package taco seasoning
1/4 c. salsa
La Tortilla Factory whole wheat tortilla shells

Place chicken with taco seasoning and salsa in a crockpot. Cook on low for 6 or more hours until easily shreddable. Shred 30 minutes before serving. This will help absorb some of the juice. Serve using a slotted spoon.
Wrap tortillas in foil and heat in a 350 degree oven for 10-15 minutes.
Top with lettuce and tomatoes. Add points for any additional toppings such as cheese or sour cream.

Welcome to "Bye the Weigh by Kim"!

Greetings and WELCOME to my new blog.  I am a Weight Watchers leader and wanted to find a way to reach out to my members in case they needed some additional support - and this blog was born! 

I will be posting thoughts, inspiration and possibly a recipe once a week, so feel free to visit anytime.