54321 (290X) surf the urge (265X) resistance total WT(107x) SS(120X) LL(120X) PU(120X) VEG 7(255x) Shift (290X) 54 Gems and 205 others. VLA prayed (290X) sleep (256X) tracking/blue dot (1087/1061) Tai Chi 11 Min (290X) drink water (256X) sleep (259X) 9 Toe touches (245X) and Native American flute Music (102X) Movement 0100(255X) gunning for a weight level of 217 LBS to be down 150.8 LBS down yet I need to lose 80 LBS to reach it. current weight 296 LBS 71.8 LBS Down now. these are the totals that are established now as of today 04/25/2024 Appreciation of beauty and excellence Bravery Creativity Curiosity Fairness Forgiveness Gratitude Honisty Hope Humility humor Judgement Kindness Leadership Love of learning Perseverence Perspective Prudemce Self-regulation Social intelengce Spirituality Teamwork Zest Bicep curls 107(1) body pump 111 (1) carrying groceries 5 chair aerobics 10 climbing stairs 4 Home Improvement 5 housework 5 ironing 1 jumping jacks 1 laundry 1 mopping floors 2 pushups 121(1) Scrubbing surfaces 5 Shoulder press 1 shoulder raises 1 Tai Chi 11 vacuuming 3 Walking 100 wrist curls 150(1) obe butt/legs 120(1) i have established these level for these GLP-1 Total 158 Minutes. as of 04/25/24 i only wish to demonstrate that lifestyle change is the key to unlocking all parts of human life home life and everything else the outside world has to offer and master everything. the Lord God of Israel and His Son the Lord of Host Jesus and last but not lease the Holy Spirit are the true parents of all creation on earth the Universe and heaven really love us. my membership Has been restored The two situations I will not mention have been. Rectified and I'm moving on as sure as rain now.Now that all the previous extraniary information has been removed from this list. From yesterday backwards as far as time can tell this health message. Will be combined with other Christian people to put out books some secular including Sutter Medical Foundation. All the Weight Watcher material on this page and the Adventist Church This is merely phased one.I already have a copyright statement. So LNG white of the Adventist Church can be used. Which includes? Councils on diet and Foods a blue paperback book making a good brain great. Daniel G. Amen MD The abravanel's body type diet and lifestyle nutrition plan. A secular book The omega-3 Connection by Andrew L stole MD secular more cooking from the Benton sisters cooking catalog 2 Adventist lose it for life. By Stephen arterburn M ED And Dr. Linda mintel non Adventist the vegetable butcher by Cara Mangini about fruits and vegetables secular a book with three authors one is deceased but went to Loma Linda University an Adventist College in northern southern California Stewart a seale MD Teresa Sherard MD and Diana Fleming PhD LDW this would be the full extent of phase one. In phase two we will request information from Weimar Health College in Auburn, California Northern California area Beautiful Minds Medical Group also connected to the college a group called modern Mana And all the people that work there they're at Venice. And more books like the ones I mentioned in phase one. They could be secular or non-adventist or Adventists, especially Ellen G. White. Phase three We would take all that material and double it again. And what other groups health related individuals from the American Christian Ministry group including Agatha thrash a PhD doctor the deals with mental health issues and two Adventists doctrines prayer in the sanctuary. And from the health issue that I'm just described in these first three parts. The top 10 experts from all three of those also from American Christian Ministries And standard from above we are working on 20 plus languages now, it will grow to 60 In phase two. And then finally 163 in Phase 3 this is merely part of phase 4. And by phase five God will come for us. And this hellish world of death and self-deception and people thinking for themselves when they have an infinite future with God the Father Son and Holy Spirit. And Oneness will be restored and planet Earth will be restored to the nonviolent State. All of us should have had without the errors of Adam. But then so many others will be restored anyway. Because of love God blessed for now and take care. all this life experience will be translated into the following languages Arabic Algerian Arabic Egyptian Arabic golf Arabic Levantine Arabic MSA Arabic Moroccan Arabic Tunisian Cebuano Chinese Cantonese Chinese Mandarin Chinese pin Yin Chinese xiang English American Greek Hebrew hmong Indonesian Irish Italian Japanese Napoli's Mongolian Napoleon Portuguese, Brazil Portuguese Portugal Punjabi Romanian Russian Sanskrit Scots Gaelic Samoan Somali Spanish Latin America Spanish Mexican Spanish Spain Swahili Tagalog Tamil Tibetan Vietnamese Yiddish Zulu. This above mention set of languages. Is part of 2 phase? 1 phase includes these languages from this above list in the smaller order. Arabic Egyptian Chinese Mandarin Indonesian Irish Italian Japanese Mongolian Portuguese, Brazil Punjabi Somali Spanish Mexican Tamil This is only for my immediate use in my county in California. And the ones I have access to by Amtrak train or local buses within 50 miles of Davis, California, Northern California area near Sacramento For now. Thank you and have a wonderful day in God bless. Bye. Hello Steve There are no Mental health effects on the brain reported to my understanding. The effect Trulicity has on the brain is communication from the stomach to the brain tell you that your full. Trulicity is a GLP-1 hormone, the same hormone you make in the stomach naturally, you are give giving yourself more of it. How Trulicity works: Trulicity mimics the action of GLP-1, a naturally occurring hormone that helps to regulate blood glucose levels. It binds to GLP-1 receptors, stimulating insulin secretion and lowering glucagon secretion from the liver. It also slows stomach emptying. Increasing how full you feel after eating (satiety): GLP-1 affects areas of your brain that processes hunger and satiety. Trulicity (dulaglutide) mimics the action of GLP-1, a naturally occurring hormone that helps to regulate blood glucose levels. It may be used to treat type 2 diabetes in adults and to reduce the risk of major adverse cardiovascular events (such as a heart attack or stroke) in adults with type 2 diabetes who already have cardiovascular disease or are at high risk of cardiovascular disease. Trulicity contains 90% of the same amino acid sequence as naturally occurring GLP-1. This enables it to bind to and activate GLP-1 receptors, which stimulates insulin secretion and lowers glucagon secretion when blood glucose levels are high. It also causes a slowing down in how fast the stomach empties. https://my.clevelandclinic.org/health/treatments/13901-glp-1-agonists https://www.drugs.com/medical-answers/trulicity-work-type-2-diabetes-3544526/ Betsy Hennessy, RD, CDE Registered Dietitian and Certified Diabetes Educator SMF Health Education Department (916) 774 - 8885 Response stopped GLP-1 agonists, such as Ozempic, Trulicity, and Victoza, are popular medications primarily used to manage Type 2 diabetes. These medications work by: Triggering insulin release: They stimulate the body’s natural production of insulin. Reducing glucose (sugar) production in the liver: This helps balance blood glucose levels. Making you feel full: This can aid in weight management. Here’s a brief overview of some GLP-1 agonists: Ozempic (semaglutide): Administered as a once-weekly injection for adults with Type 2 diabetes. Can help lower the risk of major adverse cardiovascular events (heart attack, stroke, and cardiovascular-related death). May lead to weight loss as a side effect (average of 8 to 10 lbs. during clinical trials). Not specifically approved for weight loss, but Wegovy (a higher-dose version) is1. Trulicity (dulaglutide): Also a GLP-1 receptor agonist. Mimics naturally occurring GLP-1 to stimulate insulin production. Inhibits glucagon release and slows digestion. Shown to aid weight loss2. These medications primarily address physical aspects related to diabetes management, but their effects on the body can indirectly impact mental well-being. Always consult with a healthcare provider to understand how these medications may affect you personally. 🌟 **Recording people without their consent** can be a **legally sensitive issue**, especially in virtual meetings like Weight Watchers Zoom sessions. Let's delve into the specifics: 1. **Weight Watchers Virtual Meetings**: - Weight Watchers (now known as WW) offers both **in-person workshops** (meetings) and **virtual meetings** online for its Premium members. - Virtual workshops allow participants to attend from the comfort of their homes or nearby coffee shops. - These meetings are conducted via **Zoom**¹. - Participants can choose a workshop that fits their schedule, and they receive a **Zoom link** to join the meeting. - The workshops are led by a **Workshop Coach**, who guides discussions and provides support and guidance on the Weight Watchers program. - Participants can connect with others, share progress, and participate in weigh-ins¹. 2. **Recording in Virtual Meetings**: - While Weight Watchers encourages participation, it's essential to respect privacy and boundaries. - **Recording** any part of a virtual workshop without **explicit consent** from all participants is generally **not allowed**. - Weight Watchers explicitly states that participants should not **record, take screenshots, or post anything** that occurs during the virtual workshop⁵. - Additionally, participants should not forward the Zoom link or share it outside their Connect group⁵. - Remember that privacy and confidentiality are crucial in these settings. 3. **Privacy and Consent**: - Participants should be aware that their interactions during virtual meetings are private. - If you're attending a Weight Watchers virtual workshop, **do not record** any part of it without proper consent. - Always follow the guidelines set by the organization and respect fellow members' privacy. In summary, recording people without their consent during Weight Watchers Zoom meetings is likely **against the rules** and could have legal implications. It's essential to prioritize privacy and adhere to the guidelines provided by Weight Watchers¹⁵. Source: Conversation with Bing, 3/5/2024 (1) How Do Virtual Weight Watchers Meetings Work Online?. https://wonkypie.com/weight-watchers-virtual-meetings/. (2) Help Centre - foundations.weightwatchers.ca. https://foundations.weightwatchers.ca/help/article/5e72aa72d8981c0011f91139-en_CA/how-exactly-do-i-join-my-virtual-workshop-via-zoom. (3) US VIRTUAL Workshop | WW USA - Weightwatcher's. https://www.weightwatchers.com/us/find-a-virtual-workshop. (4) How to Join a Virtual Studio and a Virtual Workshop. https://www.weightwatchers.com/ca/en/article/how-join-virtual-studio-and-virtual-workshop. (5) Virtual Workshops | WW - Weightwatcher's. https://www.weightwatchers.com/us/find-a-workshop/virtual. Response stopped A transient ischemic attack (TIA), often referred to as a “mini-stroke,” is a temporary period of symptoms that closely resemble those of a stroke. During a TIA, there is a brief blockage of blood flow to the brain. Here are some key points about TIA: Symptoms: Weakness, numbness, or paralysis, usually affecting one side of the body. Slurred speech and difficulty understanding others. Vision problems. Loss of balance or coordination. Dizziness. Sudden and severe headache. Duration: TIA symptoms typically last for a few minutes, but they can persist for up to 24 hours. Unlike a stroke, a TIA does not cause permanent damage. Warning Sign: Consider a TIA as a “warning stroke.” Individuals who experience a TIA are at a higher risk of developing a full-blown stroke in the near future. Causes: Brief blockage of blood supply to the brain. Buildup of cholesterol-containing fatty deposits in an artery supplying blood to the brain. Risk Factors: Family history. Age above 55. Male gender. Sickle cell disease. African Americans are at higher risk. Conditions such as carotid artery disease, high homocysteine levels, and excess weight. High salt consumption, smoking, and heavy alcohol use. Complications: If left untreated, a TIA may lead to a full stroke. Prevention: Stop smoking. Limit salt intake. Avoid excessive alcohol consumption. Follow a diet low in cholesterol and fat. Consume plenty of fruits and vegetables. Regular exercise. Maintain a healthy weight. Control diabetes. Remember, if you or someone you know experiences symptoms of a TIA, seek immediate medical attention. It’s crucial to identify and manage these warning signs promptly to prevent more serious consequences123. Learn more 1 msn.com 2 microsoftstart.msn.com 3 mayoclinic.org 4 stroke.org 5 ninds.nih.gov 6 microsoftstart.msn.com +3 more Let’s chat What is the difference between a TIA and a stroke? How can I tell if someone is having a TIA? Can TIAs be treated with medication? See more Conditions related to Transient ischemic attack Stroke Occurs when the supply of blood to the brain is reduced or blocked completely. Meniere's Disease Meniere's disease is a disorder of the inner ear. It can cause severe dizziness, a roaring sound in your ears c… Atrial Fibrillation A disease of the heart characterized by irregular and often faster heartbeat. Ischemia Ischemia or ischaemia is a restriction in blood supply to tissues, causing a shortage of oxygen that is neede… See more Transient ischemic attack A transient ischemic attack, commonly known as a mini-stroke, is a minor stroke whose noticeable symptoms usually end in less than an hour. TIA causes the same symptoms associated with strokes, such a… Wikipedia Wikipedia Other namesMini-strokes, mild stroke SpecialtyNeurology, Vascular surgery PrognosisSurvival rate ~ 91% (to hospital discharge) 67.2% (five years) TIAs of embolic origin are those whose symptoms take the longest to reverse. More than 80% of TIAs lasting more than 1 hour are of embolic origin. In about one-third of people who have a TIA, however, the blocked artery does not open up fast enough, leading to a tiny region of damage in the brain. The symptoms in the FAST test identify most strokes and TIAs, but a TIA can occasionally cause different symptoms that typically appear suddenly (usually over a few seconds). Circadian rhythms are fascinating natural cycles that repeat approximately every 24 hours. These rhythms are like the body’s internal clock, quietly orchestrating essential functions and processes. Let’s dive into the rhythm of life: What Are Circadian Rhythms? Circadian rhythms are those 24-hour cycles that hum along in the background, ensuring our bodily systems stay in sync. One of the most well-known circadian rhythms is the sleep-wake cycle. These rhythms aren’t just about sleep; they also influence other bodily processes like appetite, body temperature, and hormone regulation. Imagine them as the choreographers of our daily dance, ensuring everything happens at the right time. How Do They Work? The term “circadian” comes from the Latin phrase “circa diem,” which means “around a day.” These rhythms exist in all living organisms. For instance: Flowers open and close at specific times due to circadian rhythms. Nocturnal animals avoid venturing out during the day when predators are active. In humans: Our digestive system produces proteins in sync with meal times. The endocrine system adjusts hormone release to match energy expenditure. All these coordinated actions happen thanks to an internal clock nestled in our brain—the suprachiasmatic nucleus (SCN) within the hypothalamus. Clock genes in the SCN send signals throughout the day, regulating activity across our entire body. Light and Circadian Rhythms Light plays a starring role in this drama. Our internal clock is heavily influenced by environmental cues, especially light. That’s why circadian rhythms dance to the tune of day and night. When aligned, they promote consistent, restorative sleep. But when disrupted—say, by travel, work shifts, or underlying health issues—they can lead to sleep problems like insomnia. Signs of a Synchronized Rhythm Feeling tired as the sun sets? That’s your circadian rhythm saying, “Time to wind down!” These rhythms affect how we feel throughout the day, impacting our energy levels, mood, and overall well-being. Maintaining a Healthy Circadian Rhythm Keep a consistent sleep schedule. Get exposure to natural light during the day. Engage in regular exercise. Avoid excessive artificial light at night. And remember, understanding circadian rhythms isn’t just for scientists—it’s essential for our daily vitality! 🌞🌙 Learn more about circadian rhythms and how to optimize your sleep-wake cycle 12. Natiional food month 40) 13 simple swaps that save you points. Think about recipes you love. Or ones Your planning to whip up this week? What if you can make some of their points? Just poof- disappear? this guy makes that magic happen. Try this. The Weight Watcher guide to ingredients swaps. You got to wonder screenshot this. If recipe calls for types of meat or poetry with more fat like skirt steak ground beef or chicken thighs. Coconut oil or butter milk, or cheese sugar oil and baked goods heavy cream or sour cream. And peanut butter try lean Cuts Like tri-tips sirloin 95% lean ground beef for skinless chicken breast PS enjoy SeafoodAnd put you in a better position for success. shrimp and tuna steaks made great swamps, too. Olive or coconut oil? Fat free or reduced fat Cheese or milk? Grant you laid it Stevia graded apples or mashed bananas. Unsweetened applesauce canned pumpkin or fat-free Greek yogurt and powdered PB. Point saved up to 5% this relates to the first thing in the box under trot. So remember that up to four per tablespoon up to four per table serving. Up to four per tablespoons up to five per table teaspoon And up to 11 per quarter cup. For two tablespoons, that's peanut butter. Replace all or some let's dive a little deeper. Cut down on oil or other Fouts. 0.1 grilled grilled or steamed Center frying or sauteing? Brush oil directly onto food or use a cooking spray or oil spritzer. Use reduced salt stock. To prevent stir frying veggies from sticking stretch a serving or amount 0.1 chopped nuts or chocolate into smaller pieces, too. A frigate cheese is set of Cubes three. Look for brands with less fat or no added sugar and use the WWE app to compare. Let's make* one thing clear. You should 100% feel okay, making and enjoying any recipe as it is. Whether it's Grandma's famous pasta or a go-to weeknight meal from scratch brownies. This journey isn't about turning every favorite into a lower Point kickoff. Your budget allows for flexibility and what you prepare a need. The deaths all so why point savings swaps and recipe tweaks are so helpful. There may be times you want that extra freedom to eat your usual favorites or something special and still stay on track. Your mind even prefer the lower points version or find that swaps become the norm. Planning ahead to fit the food you love and want to eat* into your life. Either lower points cooking and baking or budgeting for the* higher Point version. Make this journey more livable and put you. In a better position for success.* 2) Up going out to eat? tried these stay on track Tips. someone else has finally doing the cooking but you'll still want in on a different kind of meal prep allow us to explain. try this! if you can map out moves and make decisions ahead of time save a weekly and rollover points leading up to the meal for more flexibility. look up the menu or ask your house and preach your meal going to a friend? offered to bring a low points dish. eat low points snack before leaving home to help you stick to your plan. if you have to make on the spot decisions start with a brothy soup or a salad and choose 0 point Foods as a main to make room for drinks or dessert. zero in on low points code words like grilled splitting on trade with the friend take half home or order an app as your main. use an appetizer plate at the buffet to help keep portions in check. and make a backup plan almost out of points weeklies two before you even order your entree try this. step 1 remind yourself is okay if you eat more than intended but don't totally give up. step 2 to sign about how many extra points you're willing to spend and Order accordingly. a step 3 when you get home track the meal and plan and pre-truck what low points foods you'll eat the next day. let's dive a little deeper. ever have a day where every single thing played out exactly as you imagine if only! yeah we still think and plan ahead because that's how we make sure things go as smoothly as possible. the same is true when it comes to eating away from home like at a friend's birthday dinner on vacation or when you just don't have time or energy to cook planning ahead for how to handle these kinds of disruptions to your usual eating routine whenever they were scheduled or not helps keep you on track. help is the key word because even if you planned what you were going to order or eat you can't control everything maybe your host insist you try to Desert well the Bread Basket was warm and right there no biggie and these cases enjoyed the food and yourself and regroup get back to your routine ASAP there are minor bumps on a much bigger Journey. 3) Focusing in on 0 point Foods. 4) 5) 39) Seed your success 1) How to build healthy habits that stick. Even try forcing yourself to do something you dislike over and over because it was supposedly good for you science says there's a better way. Try this. 1 choose a focus eating better sleeping soundly moving more. Shifting your thinking 2 Let's responsibly behaviors that will help with your focus. Eating breakfast daily and being veggies and every meal free tracking dinner. 3 pick 12 try then design how you'll do it three times this week. I'll prep breakfast after clearing up dinner on Monday, Tuesday and Wednesday. 4 at the end of the week reflect. Did you feel the positive impact? Yes, Bingo, the behavior is right for habit formation now choose a queue. It reminds you to repeat the action consistently. Not really. Test drive another behavior from the West let's dive A little deeper think of this technique I can do but the kind you're actually okay getting stuck in it starts with the cue dinner clean up and signals the healthier Behavior prepping breakfast which leads to a positive impact you feel them can control knowing you're set up for a filling morning meal then it all repeats the next night. Your behavior has an immediate positive impact considerate a bonus. These actions are even more reinforcing. Meaning You're more likely to want to do them again and the more we repeat a Simple Behavior, but the same time using the same cue. The more likely it will become a habit. Definition habit predictable action. We do automatically under similar circumstances. There are so many ways to reach your goals avoid forcing everything to give you the it. Don't like breakfast at home dread the treadmill. Take them off the roster and focus only on things you enjoy. And if any Behavior seemed two easy, that's the point habits. Like the rest of this journey don't have to be complicated. 2) How a bedtime routine can help you with your goals. Science tells us getting enough shut-eye can make weight loss easier, but what if sleep itself doesn't come easy? Learn to prime your mind and body for better Z's. Try this. List what you need to do before bed set the coffee maker lock up the house brush my teeth set my alarm. Plus pick one to two calming activities To try. gentle stretching reading a warm shower journaling. make a plan for For when and in what order you'll do your routine. After locking up, I'll follow a short stretching video then brush my teeth and read in bed for 15 minutes. Let's dive a little deeper. Ever climb in bed after a busy day completely exhausted, but also somehow wide awake or just not ready to sleep. It's normal. We humans don't have an off switch. You can just flip to shut down. But the bedtime routine is about as close as we can get. In the roughly 30 minutes before your one will fall to sleep combine things you have to do with things that relax you helps the transition from active*Day to Peaceful night. repeat these same activities each night, and it sends a clear signal to your body and mind that the time to power down. Making it even easier to fall and stay asleep. If a pre-bed routine feels like another to do on top of an endless list. We got it. But it's worth prioritizing quality sleep doesn't just help you feel good and stay healthy science shows. It's linked to eating well. Sleep affects hormones that regulate appetite. Moving regularly and being in the right mindset for making decisions than the line with your goals.. 3) make your own luck.Having trouble staying active? Snacking more than you’d like? Scrolling when you should be sleeping? All totally normal—we humans love the path of least resistance. That’s where the science-backed idea of “friction” comes in. Let us explain.Try this!1. Think about things you want to stop doing. For example: Snacking on sweets after dinner, Scrolling social media before bed, or Sleeping in instead of taking a walk. 2. How does your space make it easier to keep doing those things? For example: Cookies are kept front and center in the pantry. My phone is always next to me in my bedroom. I can snooze my alarm and quickly fall back asleep. 3. Brainstorm ways to make one of the behaviors harder to do—then make a plan. For example: I’ll move cookies to the back of a rarely used cabinet—and I’ll keep a fruit bowl on the counter for snacking. Let’s dive a little deeper-Fact: The easier it is to do something, the more likely you are to do it. So if you tend to default to whatever less-healthy behavior or thing that’s right in front of you or takes the least effort—e.g. late-night snacking, scrolling, snoozing—it’s understandable! It’s also hackable. By making the behaviors you want to stop more difficult—behavioral scientists call it “adding friction”—healthier options become more appealing and it’s more likely that you’ll actually do them. That may look like taking a different route home so you don’t pass a fast-food spot if you’ve got leftovers at home, portioning out sweets from a bigger bag so you stick to one serving, or charging your phone where it’s uncomfortable to scroll, like on your dresser instead of bedside table. This doesn’t mean you can’t ever hit the drive-thru, snack on sweets, scroll in bed, or anything else. Just think of this strategy as a way to interrupt the automatic (and natural) desire to do what’s easy in the moment and nudge yourself toward what will help you reach your goals in the long run. 4) Work in activity. No Time pro full workout don't sweat it you can add extra movement in to the things. You're already doing every little bit counts. Try this step one pick one day this week and think about what's on your to-do list. Two consider how you might sneak movement into these tasks or situations then pick 22 try. A few ideas and home spiritual waiting for coffee to brew that's your music during dinner prep. Walk around the house of getting the mail. At work set time and again up and move every hour. Stand up each time. You respond to an email. Take a call standing up walking around. On the go are further from wherever. Your heaven return your shopping cart to the stores front entrance. Take the stairs instead of the elevator. Let's dive a little deeper. Despite the best intentions. It's normal if exercise sometimes Falls to the bottom or even off. your to-do list. That doesn't mean you can't still be active so myth that you have to move for a certain amount of time or in a certain way for it to count. The truth son movement is already better than none. And all movement adds up whether it's a few extra steps in a parking lot or a few minutes of dancing in your kitchen. So that's the Alder nothing mindset around activity and look for opportunities to move that work with your schedule and all the other stuff we're doing. Making activity feel durable and less like a time-consuming chore is key to getting and staying active then recognize what you did and the effort you put in no matter how small. noting how it's getting you closer to your goal. 38) Love the lifestyle 1)How to get excited again about your go-to foods. Pictured the foods You're always reaching for. Fresh fruit and yogurt. juicy roast chicken. crunchy popcorn. dig into a y and how they earn MVP status to unlock their full potential. Try this. 1 think about the new foods you've started eating on Weight Watchers. Old Fabs reimagined with the help for your Spin and once minor players promoted to starting roles all count. 2 list your top three to five then explore why they made the cut.Go beyond taste.; And then consider how they make you feel. Convenience factor. points value price- everything. 3 reflect on how you work them into your routine or meals? Are you intentional about it or on autopilot?-0 And how does that happen? 4 decide on a new or exciting way you'll keep enjoying these Foods. name a day each week to eat one. I eat turkey burger Tuesdays. Try a new recipe sweet featuring a farv. Create a special meal using it. Let's dive a little deeper. It's okay. If you don't give your favorite healthy foods much thought Beyond hmm. But it's worth taking time to fully recognize the role your go-to breakfast burrito or yogurt parfait plays on your journey and understand why it works for you. Doing so upgrades it from just a burrito to a valuable success- Driving tool. that's major. Let us explain. First, the awareness shakes up another wise ho hum or autopilot eating routine. Plus connecting food choices to your progress helps you to stick with healthy favorites. It also increases your confidence to make more positive changes and try more new foods. Bonus information glean from your deep dive gives you clues about what else you might like. One of the best things about Weight Watchers is that you can continue eating your favorite foods and still lose weight. But all the low point or zero point faves you pick up as you Learned to work the program are also pretty great. Dig into them to see just how much harder they can work for you. Three fast facts 1 enjoying what you eat makes you more likely to maintain healthy eating patterns long-term. 2 identifying why you enjoy certain foods helps you understand why they work so you can continue to lean on them and find new favorites. 3 creating a plan For how you'll incorporate Foods, you love makes it more likely that you'll follow through. 2) A new way to respond to setbacks. Everyone faces that backs. They're totally normal. Also normal being tough on yourself afterwards but science says there's a better way to get back on track. Try this. 1 imagine your friend feels down because she went over her points budget. What would you say? What tone would you use? 2 now imagine you feel down after doing the same thing. What would you say? What tone would you use? 3 Is there a difference between your two responses? If so, why? How would it sound if you talk to yourself like a friend? Let's dive a little deeper. Would you ever lecture a friend who veered off track about what they should have done or point out every wrong choice? Probably not. We tend to be our Pal's biggest cheerleaders and kinds of confidants all while being Our Own Worst critics. When we're the ones making mistakes. But the truth is, responding to your slip-ups with judgment and criticism makes you less likely to reach your goals. Research suggests. It's compassion and acceptance. And treating yourself like you with a friend.- That are associated with healthy behaviors., Overcoming obstacles, And getting back on track. Not tough, love How you think about and talk to yourself is key to moving forward? But the shift towards self.- Compassion may not happen overnight. Can take practice to flex those muscles? Start focusing on how you talk to yourself than others so you can make changes.Three fast facts 1 research shows the tough love makes you less likely to reach your goals. 2 consistently replacing self-critical Thoughts with self-compassion helps you learn to treat yourself more kindly. 3 being kind to yourself is you handle challenges has been shown to increase your motivation to keep going. 3) How to hack your home or office or car to stay on track. A hot interior design/ life tip; You can tweak. The setup of your space to encourage healthy habits. here's how. Create visual cues for what you want to do? On the left side swap your countertop candy dish for a fresh fruit. Plus brings zero point foods to the front of your fridge. Help out future you. Store your meal prep tools where they're easy to access. Plus While clearing up dinner take out everything you need to make breakfast. Designate rooms or places for healthy behaviors Means out of the bedroom so you can focus on sleep not TV or tiktok. Plus make your table. The only place you eat one home. God happens you want to stop? Disrupt your default. store views you tend to see then mindlessly eat and wherever they use cabinets or the back of your fridge. Move your alarm clock across the room to avoid snoozing through a morning workout. Let's dive a little deeper. Have you ever been going about your day then suddenly see?, Say, candies or cookies or anything really and end up just popping them in your mouth? The See it. Eat it Effect Is real. in fact research suggests our environment can play a big role in what we eat and do or don't Luckily, you can harness its power by making healthy choices more visible. Accessible and easier Will also creating spaces that are less conducted for behaviors you want to change. Calls mindless snacking and it doesn't only work for food.; Try and keeping your sneakers and earbuds by the door to prompt and daily walk or use. Smaller plates to encourage right for you portions. it can feel as if high points. Foods and drinks are everywhere. While time for activity meal prep and sleep is scarce. But in spaces you control your kitchen. Office car or bedroomp Small changes can make a big difference in keeping you on track. 4) How to stay inspired- No matter what the scale says. There are some ways to measure progress on this journey of the weight loss. The best way to tap into them is by imagining that the scale doesn't exist. Definition non-scale victories progress. It is related to a number on the scale and helps us see the bigger picture to stay inspired. By this Right. I'll read things that have. Changed in the past month.1.__________ 2.__________ 3.__________ Not the number on the scale. From me to come up with three? Ask yourself. How would I measure progress at the scale didn't exist? Consider;Healthy Habits Like starting a wake and walk routine. Yes moments maybe noticing you aren't so wiped. After work. changes to your health. New To You experiences; Trying to strength training class. Or learning to cook both count. Let's dive a little deeper. Now that you have a less think about what those wins really mean. Recognize the impact of each one. May be cooking more meals. You enjoy healthier fresher meals or your walking routine helps you stress less. Zoom out to see the big picture How do you feel reflecting on and celebrating? These types of winds How was the different? From when you focus only on the Scale? sure. It feels amazing to see a lower number on the scale each week or if you're already met your goal to maintain the same-ish Number. and it's hardly assured thing since plateaus and second backs are part of the journey. So just like your why probably goes beyond losing weight. So should your wins? And all winds are worth noticing and celebrating from small concrete changes like eating veggies every day to More abstract victories, like realizing you've got Energizer Bunny stamina. The scale will never show progress like that. Richard sows have for many Weight Watcher members reflecting on non-scale victories. NSV'S Helps them lose weight and keep it off. So try and expanding your definition of progress and make a plan for how you'll keep popping the proverbial champagne. Maybe you do it before weighing yourself or while journaling. Regardless the more you look me on the scale for a reason to celebrate the more it may come naturally along with even more.NSV'S 37) Keys to weight loss 1) how to build a tracking routine. Fact people who tracked their food more often lose more weight so How do you get yourself to track more? Making Just Another Part of your routine like brushing your teeth. Pouring a morning coffee Or checking your email. Try this. Which tracking style makes it feel easier? You can endire days food at once or as you go. Saving often tracked foods and meals or tracking from scratch every time. Tracking before or during or after your car. What strategies have worked well for you? A day game pictures of meals to track later tracking at using the barcode scanner using the quick add feature to guesstimate points. other_____________________________. using your answers determine How you create a tracking routine? I'll track millions and snack as I go and I've used the barcode scanner save favorites and guesstimate points when needed. When is the back time to track? I'll set aside a few minutes after every meal. I have a little deeper. We talk a lot about tracking. And if you're new around here, I welcome. Get ready to learn much more. Because the science is* clear. More tracking equals more weight loss why? Tracking makes you aware of what and how much you're eating in the first step to any meaningful challenge. Is awareness which tricky is attracting takes time and effort and we humans prefer doing stuff. That's easy. So Leaning into what makes tracking feel seamless for you. And help you work in into your day and stick with it other tips.* Set guidelines and reminders for example. If you track after every meal open the app as soon as you clear your plate. For all at once trackers set your phones alarm for a time that works for you. Forget perfection tracking consistently with fewer details has been in getting burned out. Trying to log every single byte ingredient in the exact portion. No matter where you are on your journey. Or what else is going on creating or sharpening routines around the most effective weight loss behaviors like tracking. Helps keep you focused and paves the way to your goals. Three fast facts 1 Food tracking is one of the strongest predictors of weight loss. 2 tracking works because it helps you be aware of your choices in any changes you want to make 3 research showed. The tracking consistently is more important than tracking every detail Perfectly 2) how to build a satisfying meal. Looking for meals or snacks to check all the boxes easy to put together delicious. Fit in your points budget And keep you full for hours? Check out our recipes. Try this. Build Meals by combining foods from each category breakfast protein zero point food or a three to four round serving plain. Non-fat Greek yogurt angry tofu plus fruit. One cup or one whole piece Berry's apple or banana inspo two eggs mixed with mashed bananas and ground cinnamon. lunch plus dinner protein zero point food or a three to four ounce serving chicken fish tofu, or state carbs one cup rice potatoes pasta or bread two slices non-starchy veggies as much as you'd like salad greens broccoli or cauliflower. Fat one serving dressing or olive oil one teaspoon cheese, one teaspoon or avocados one quarter medium inspro chicken sandwich chicken breasts with tomato spinach avocado and Dijon. snack protein a zero point food or a one or two. Ounce serving cheese stick hard-boiled eggs hummus or beef jerky plus produce. Your usual serving one cup fruit. If on the diabetes program carrot sticks bell peppers apple slices or fruit cup inspro. On this refresh veggie chips and the little deeper First let us make a few things clear. You don't have to follow godlines exactly normal every bite or meal be perfectly satisfying you've got flexibility and what and how you eat. That's partially what makes our program so livable. But if you're asking yourself, why am I hungry again? I just ate. For the 4,637th time. Having a template that guides you towards satisfying combinations and if you go to meals and snacks that fit the bill. Can help and keep you on track. How? protein and fiber keep you Fuller longer because they digest slowly. So bending meals on the base of foods high in these two nutrients means you're less likely to overeat later than adding in flavorful High Point ingredients you love looking at you cheese. Dressing nuts novocado satisfy your brain. bottom line the key to weight loss is eating fewer calories or points. Then you use for energy satisfying boats your stomach in your psyche. Can make that and reaching your goals feel easier? and more delicious. three fast facts. 1 weight loss happens when you burn more calories than you consume. 2 meals filled with protein and fiber help you feel more satisfying and stay in your points budget. 3 having a formula for satisfying meals help prevent. In the moment decision 3) how to move more and actually enjoy it. feeling meh About your current activity routine or looking to start a new one. The key is to First consider how you want to feel and go from there? Try this 1. Think about how you want to feel during and after being active. I want to feel calm energized strong. Happy another. Consider yoga Pilates stretching hiking walking jogging cycling team sports skiing swimming strength training kickboxing barre rowing body weight exercises dancing skating gardening tennis pickleball team sports trampoline what activities align with that feeling? 2 narrow down activities based on what else you know about yourself. I'd like to spend time with just me myself and I one or two friends who grew. I'd like to be active at home or at a gym or Fitness Studio. Outside in nature in the pool other 3 make a plan based on your answers and put it into action. I want to feel answers from step one. So I'll try activity. I'll ask name to join me at location. I've got energy and can make time in my schedule time of day. Let's dive a little.No matter how much your friend Raves about her cardio class or how great swimming is supposed to be the perfect activity doesn't exist. Because it feels like a chore you don't enjoy it science says you're less likely to stick with it. So instead of chasing what you think you should do. Be a detective collecting Clues to figure out what you'll actually like. Then put the pieces together when it feels strong, but not a fan Jim. Find an app or online program with it at home body weight exercises. Of being in nature But not flying solo. Look for a hiking club or start your own. It's okay if it takes Goldilocks style and trials and narrator find your just right. The best type of movement is whatever feels doable. And yes fun to you prioritizing your enjoyment comes with an added bonus reward you for putting effort into this journey, which can lead to even more success. Three fast facts 1 being active can help you lose more weight and keep it off compared to only changing your diet. 2 choosing an activity based on how it makes you feel. Helps you be consistent. 3 enjoying the activity also increases the likelihood you'll keep doing it. 4) Want to build a new habit start with an old one. Next time you want to add a new Behavior to your routine try pairing it with something you already have locked in. We call that piggy backing. Definition piggybacking when one desired habit or action is linked to another habit or action. You're already doing regularly. If you keep doing the first thing. Your likely keep doing the second. Try this think of things you already do consistently Russia's teeth step on the scale check social media. Close your laptop after work. Do your PMS skin care routine? Choose one that'll be your cue to practice a new Behavior. Right after stepping on the scale the existing habit plus Q. I'll drink a glass of water. The Habit you want to start. Let's dive a little deeper. What do you do right after getting in the car? Buckle your seat, right? About finishing dinner. Maybe you track your meal in the Weight Watcher app or clear your plate. In other words, you're already piggybacking sure some happens. May pair up naturally using the concept.But using the concept more intentionally can make it easier to build new habits. Here's how it works.; Every Behavior needs some sort of cue. But it takes repetition to turn to behavior into a real habit IE something you do on automatically. I'm thinking a new Behavior with the cube that you've already doing often and maybe even without thinking the repetition part is built in. And future me still need a reminder to practice the new action. That's normal. It could be a simple note by your scale that says H2O but over time the Q would take over and do its job. And you'll have a new Heaven helping you get closer to your goals. Three fast facts 1 habits always have a cue that sets the behavior into motion. 2 by turning an action you already do into a queue. You can create a new habit. 3 simple and specific behaviors are more likely determined to habits and complex Behavior. 36) Holiday evening 1) 13 simple swaps that save you points. Think about recipes you love or one's your planning to whip up this week. One of you can make some of their points just poof disappear. This guides makes that magic happen. Try this. The Weight Watcher guide to ingredients swaps You're Gonna Want to screenshot this if a recipe called for types of meat poetry with more fat red skirt skate ground beef or chicken thighs coconut oil or butter full fat milk or cheese sugar oiled and baked goods heavy cream or sour cream and peanut butter. Leaner cuts The tri-tips sirloin 195% lean ground beef or skinless chicken breast. PS enjoy Seafood shrimp and tuna steaks made great swaps, too. Olive or canola oil? Fat fee or reduced fat granulated stevia graded apples or mashed potatoes unsweetened applesauce can pumpkin or fat-free Greek yogurt. Powdered PB up to 5 per serving. Up to four per tablespoon up to four per serving up to four per tablespoon up to five per tablespoon and up to 11 per tablespoon per two tablespoons. Five replace oil or same let's dive a little deeper. How to save even more points Come down and all oil or other fats. Grill broil or steam food instead of frying and sauteing. Brush oil directly onto food or use a cooking spray. Or oil spritzer use reduced salt stock to prevent. Stir frying veggies from sticky. stretch of serving or amount chop nuts and chocolate into smaller pieces opt for grated cheese instead of sliced or cube look for brands with less fat. Or no added sugar and use the WW app compare tlet's make one thing clear. You should 100% feel okay, making and enjoying any recipe as it is. Whether his grandma's famous pasta. Or go to Weeknight meal or from the scratch brownies This journey isn't about turning every favorite into a low Point Knockoff Your brothers allows for flexibility and what you Prepare and eat. but that's also why point savings swaps and recipe tweaks are so helpful. These may be times you want that extra freedom to eat your usual favorites or something special and still stay on Track. you might even prefer the lower points. Version or fine? That swaps become the norm Planning ahead to lift the food you love and what to eat into your life either through lower points Versions make this journey more livable and put you in a better position for success.Three fast facts 1 it isn't sustainable to rule out your favorite foods. 2 lowering the points in what you cook is one strategy to help you fit in your favorites. 3 foods that are higher in protein fiber and unsaturated fats. Our lowering points. 2) 10 ways to Speed up meal planning and prep. you've ever wished you had a personal chef same. the next big thing finding ways to simplify your planning prepping and cooking. Tried that don't have the time to prep the cocoa meal. You know, I'm quick or no cooked foods and recipes. Pick up cooked proteins. Rotisserie chicken frozen shrimp burger patties by pre-shop benzies You can even add them. To take out meals Are you missing ingredients when you do have time to talk? Write a grocery list while planning meals for the week. And get everything in one run. Considering ingredients you already have when planning. Just recipes that use five ingredients or less. The pastas stir fries and salads. Girls don't want to cook every single day. Designate one day to batch cook. She'll need soups and stews freeze. And reheat well storing individual portions roast or slow cook a large chicken beef roast or other protein you use all week. In no cook meals. This dive a little deeper. Universal Time Savers. lean on tacos salads egg dishes and burgers which all come together quickly. So come I'm ready to go ingredients. Cooked brown rice canned beans and frozen veggies Use tools like the microwave. It Cooks frozen fish and veggies. In the Flash A pressure or slow cooker? And the food processor makes chopping and Grading a breeze. browse the Weight Watcher app what to eat And Home tab for ideas then recipes. Categories like super fast meals and easy weeknight meals. Like playing Chef or prefer the role of dinner science says eating more home cooked meals help save points. And keeps you on track. Okay, cool. But that doesn't always make it easy. Work family the desire not to cook. These things often have plans for you other than shopping for food shopping sauteing and babysitting the snow. Plot twist you can have other plans too on rounding on time and energy saving shortcuts and quick and easy recipes. We're likely or to whip up more healthy tasty meals and home and stay within your points budget. Your goal doesn't have to be cooking at home every night. With Weight Watchers all foods or on the menu likewise. You don't have to aim for five star five course menus. Just trying to make nutritious meals a simple fast and convenient. The choice is possible. Do that and you'll help yourself avoid in the moment decisions and slow your Process and have more time to focus on everything else including your success. Three fast fact 1 when you're busy you often have less capacity for complex tasks. 2 Reach yourself. That people tend to choose the easiest and most convenient options, especially when busy 3 and be quick tasty and budget-friendly meal ideas at the ready can reduce the need to make decisions in the moment and keep you on track. 3) Hit the brakes on Speedy eating. Ever find yourself rushing through meals or snacks barely remember what or even that you ate? Test one of the tips below then reflect on whether to make it your go to slow down strategy. Try this. Use your senses to tune in. Pause to notice the color on your plate. Listen to The Sounds each might makes. Go back and forth between tasting. And talking set yourself up for success. Master pacings the slowest either at the table it with your non-dominant hand for the first two minutes. Set the table plate your food. And so as if you're a guest. let's dive a little deeper. Even slowly is one of these Universal tips most of us now. But now often do you get caught up in conversation? Multitask during a meal or that your mind wander and boom. You're suddenly looking at an empty play. It happens all the time. That's why it's helpful to have at least one strategy in your toolbox. The forces you to switch off. Although I'm the eating and take your time. This can help. You Savor the deliciousness of your meal? Better recognize fullness signals Remember what you ate? So you can track later research even shows people who eat more slowly tend to be more successful maintaining weight loss.And so many things on this journey. It's not enough to know what to do. You need ways to actually do it. So once you find the tip or tips that work best for you. Take aways to make them part of your usual routine. So more you're able to slow down when eating the faster you may reach your goals. Three fast facts. Mindful your emails can help us notice what and how much we're eating. And eat less 2 eating slowly gives the body more time to signal to the brain that it's full which could reduce overeating. 3 mindful eating can help you. Enjoy your meal. 4) How To take charge of unhelpful thoughts. After a setback, you can't always control what pops into your mind. Resist entering the chat and start a new conversation instead. Try this. Identify and unhelpful thought pay attention when your brain starts telling you something that's less than supportive. I handle these cookies now my week is ruined. Why even bother tracking? Creates some distance it mentioned that thought as cartoon character and you're just relaying the script there's that thought. It says this week is a wash and I should give up. Commit to act decide which actions you'll take. Based on your goals now what that single thought dictates I don't have to quit. I'll make you track a low points dinner tonight. It's not gone 0.foods. Let's dive a little deeper. Ever trying to quiet the evict unhelpful thoughts from your brains. Yeah, it doesn't always work. Especially during stressful or busy times where more of these unwelcome guests tend to move in.; What does work? Except in them merely a thoughts not true statements. And taking back some Power by Invitingin other non-oriented thoughts. just the problem is critical on weight loss Journey. Because you think often drives what you do. So with thoughts of failure or quitting go unchecked. You can find yourself doing just that. But when you separate yourself for what your brain is saying? You have space to consider the facts and Alternatives like the fact that setbacks and Fresh Starts are normal. Don't worry if the shift. Doesn't happen overnight. This type of mindfulness you feel hard restraints at first and so many of our thoughts are on demanding. Be patient. As with other parts of your Journeys the more you practice the easier it can be. One fast fact thoughts are not facts. 5) How To set goals that work for you. Before tackling a big goal that will help you on your journey, whether it's about meal prepping. Staying active tracking regularly or something else help yourself by giving it the Star Treatment try this. S specific key truly doable a active are relevant. Be as specific take about exactly what you want to do and how you plan to do it. I want to make my lunches ahead of time. So on Sundays I'll find recipes make a list shop and prep. Keep it truly doable as you go realistic. How can you set yourself? Up for success because Sundays get busy. I'll start first thing lean on quick recipes from the WWF and pre-prepared ingredients. Stay in active mode. Focus on what you'll do rather than what you want to stop doing. I'll set an alarm. So I wake up on time and have my notebook grocery bag keys and purse ready the night before. Make it relevant. As you go meaningful. And something you really want to do. Not one you think you should do. I love having lunches prepared. Keeps me in my points budget and frees up time and energy for other things. Let's dive a little deeper. As a Weight Watcher member you already have experience breaking down the mountain of the goal.; Think about it. If you're big objective is losing weight. You're likely. Focused on the behaviors or smaller goals that get you there by tracking staying in your points budget by eating zero point foods and being active. But even those Hillside goals can seem daunting. That's where the star method comes in. First you should think through details and helps you map out a plan to guide you up the inclines and around the bumps and make the climb feel easier.; Bonus setting and achieving manageable goals to give you a taste of success. That boosts confidence and builds momentum that helps fuel your entire Journey. Three fast facts 1 setting goals that leverage your natural strengths preferences and tendencies increases your confidence. 2 The more you feel that you can accomplish something more like you are to actually do it. 3 Creating goals around behaviors allows you to focus on the things you have immediate control over.