PersonalPoints™ Video
In your WW Workshop: Mindful eating
A letter from DebW. WW Philadelphia General Manager
Your Workshop - Discover so many Members relating to each other
Food: Master mindful eating to enjoy every mouthful
Activity: Three minute meditation exercise
Mindset: Why taking time to be mindful is worth it
Sleep: How sleep impacts your mood
Food: SmartPoints® recipes made from the season's superstars
Three fast facts we'll discuss in this week's Workshops

1. Research shows that when certain foods grab our attention, we might eat them even if we don’t actually like or enjoy them that much.

2. This is because the way we think about a food, the way it’s described, and the situation we’re in can cue us to eat it.

3. When we understand what’s cueing us to eat, we can make a mindful choice about what and how much we eat.
How to Eat More Mindfully
Ever eaten something because it was, well, there? Same here—and that’s totally normal. Next time, pause and ask yourself the “5 S’s” before deciding what to do.
Do you only want this food because ...

1.You can See it?
2.You can Smell it?
3.The Situation you're in?
4.You like how it Sounds?
5.You think it's Special?

We'll dive a little deeper...this week in your Workshop
If you answered yes to any of these questions, take a beat to think a little more about why and what you’re going to do next.
The food is RIGHT THERE. It’s not a lack of willpower—it’s science. Seeing or smelling a certain food can make you want it more.
  • Next: If you can, walk away. It might seem obvious but putting actual, physical space between you and the food can lessen the craving.

The food is part of the experience. Popcorn at the movie theater or dessert after a fancy meal. When we’re used to things going together, the pull can be automatic.
  • Next: Pause. “Would I encourage myself to eat this if I was home on the couch?

The food is special. A limited-edition doughnut flavor. A childhood fave you thought was discontinued. Food can seem important for many different reasons.
  • Next: Shake off the metaphorical gift wrapping. Then figure out if you actually want it—or if you just want to relive the memory of it—and how you might find it again.

The food just sounds good. There’s a reason menus can be a little extra when it comes to descriptions. Words like buttery, creamy, and decadent all send signals that intentionally scream, “Get this! It’s delicious!”
  • Next: Read the item again without any adjectives and decide how the plain ol’ dish sounds to you.
How Successful People Reach Their Goals
Change "I want to" to "I did it!"
Let's think about your personal goals for a sec. Where do you want to be in six months or a year? Maybe you want to lose 20 or 50 pounds, run a 10K, or cook dinner more often than ordering takeout. These are "outcome goals"—results or milestones we want to achieve down the road. Outcome goals give us direction and are a great motivator, but how do we actually make them happen?

Choosing right-for-you goals
For starters, stick with one or two goals at a time. The more your attention is divided, the less chance you have of reaching your target. Give yourself time to accomplish (and maintain) your first couple of goals until they're a part of your routine—and then set new ones.

Putting it into action
To reach a long-term goal, you need a path made up of smaller, mini-goals, so you can chart your progress along the way. Your mini-goal might be to swap your nightly ice cream for fresh fruit, to jog two or three mornings a week, or to grocery shop every Sunday. These may feel minor but over time, they can ladder up to something big.

Change doesn’t happen by accident. It happens by setting goals and learning from the experience.
If your journey looks like this, you're probably doing something right!
Group Of Mature Female Friends On Outdoor Yoga Retreat Walking Along Path Through Campsite
Setting mini-goals
It’s a whole lot easier to reach your ultimate, fist-pumpable goal if you break it down into smaller, more reachable ones. You’re more likely to reach any goal if you make it…

Rather than: “I'll start working out.”
Try: “I'll join that yoga class I've been talking about on Tuesday.”
Truly doable
Rather than: “I’ll start being active by running 5 miles on Monday and Wednesday.”
Try: “I’ll start by walking a mile each morning.”

Rather than: “I want to stop eating sweets after dinner.”
Try: “I’ll start having a piece of fruit after dinner if I want something sweet.”

Rather than: “I want to fit into my jeans from high school.”
Try: “I want to feel great in jeans.”

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This week's letter from Deb
Voice and General Manager of WW Philadelphia
April 20, 2022
Hello WW Philadelphia Member!

So, what is the hardest part of weight-loss and maintenance?
Patience and grace to self.

The PersonalPoints plan allows and encourages every food in the universe. Certainly not the mentality I had the first time I joined Weight Watchers. I came in extremely focused on losing pounds and not thinking about changing habits and learning lessons that would serve me the rest of my life.

I’ve probably mentioned I lost 11 pounds upon completing my first week; remember I’m 5’11” and I had nearly 100 pounds to lose. That was because I followed the program to the letter instead of allowing my life to teach me to follow the program the way I would need to know.

Somewhere along the journey of my weight loss, my Leader asked, “To what do you attribute your steady weight loss?” I answered with the list of foods I had given up instead of how I had learned to work them in. He wisely asked, if those foods were something I wanted to GIVE UP FOR THE REST OF MY LIFE!! I was unable to answer him at that moment, but the truth is, I WAS NEVER GOING TO GIVE UP ANY FOOD PERMANENTLY! I was already making Charlie Tuna rich and abstaining from other foods I truly enjoyed.

As the only person in my family who is calorically challenged (that’s what I call being overweight), it really did seem to sneak up on me one day in early adulthood. Did I wake up one day nearly 100 pounds over my healthy weight? NO, becoming overweight didn’t happen because of my birthday weekend, holiday eating, vacation eating or any other short-term time of indulgences. It happens from consistently day after day, week after week eating more food than the current daily needs of the body.

WW Members are much smarter today and include all their favorite foods. Tracking what we eat is still vitally important and some Members truly get in touch with the sense of “being satisfied” and learn to stop eating when they are; that's what we are talking about this week in Workshops--Mindful Eating! Learning to feel that moment of just right. Learning how to be conscience of what is on our plate and putting our forks down to enjoy the colors aromas and of course the taste of foods on our plate.

For me, if I don’t track breakfast, I eat it again before lunch. It is a symptom of my food amnesia, a fake disease I made up.

Recognizing our food Frankensteins (your hardest to control favorite foods) and knowing when, where and even with whom you can enjoy the hardest to handle foods, is a lesson worth ten of pounds of success.

A few years ago, for my birthday weekend, Darling Husband and I went to Las Vegas and ate in three of the top restaurants on the strip. I enjoyed every morsel, all served in proper portions and never felt so satisfied in my life with what I had eaten, how it tasted and what it had looked like. Every plate was an Instagram moment with beautiful adult beverages accompaniments. Even including beyond divine desserts at two of the meals, I ate very close to the same calories/Points I would have at home and with a lot more walking in-between, I came home with a maintain at the scale.

Planning weekly success and deciding in advance if this is a weight loss week or a maintenance week usually has to do with what is going on in life. Acknowledging ahead of time when there will be extra work, special events or added stress should be part of that plan.

Did you know you could turn your app from ‘weight loss’ to ‘healthy habits’ temporarily? This gives you more POINTS per day to work with and is a great strategy for staying in control on vacation or business travel.

Aim for progress not perfection, what takes one Member six months to do may take another two years or more.

Make this week amazing in a way that works for your life.

Truly yours,
General Manager

Healthy Food Move More
Be Mindful Sleep Better
The WW 4 Pillars of PersonalPoints
Eat Better Eat Real Food! • Get Moving Move It! Ready? Set? Go!
Mindfulness Make Your Mind Smile! • Sleep Well Get Enough Shut-eye!
Food: Master mindful eating to enjoy every mouthful
Activity: 3-minute meditation exercise for your mind
Mindset: Why taking time to be Mindful is worth it
Sleep: How sleep impacts your mood
9 Foods That Taste Best in Spring
Don't miss 'em!
Asparagus: Don't be fooled by the size of these delicate green stems—thick stalks can be just as tender and delicious as thin ones. Give the vegetables a good swirl in cool water, as gritty soil can get trapped in the heads. Snap or cut off the bottom inch or so, then blanch, roast, steam or grill until tender.
Spinach: Filled with iron, niacin, zinc, calcium and a host of other nutrients, spinach is as nutritious as it is versatile. Use raw leaves in a salad, on sandwiches, or in grain bowls—or cook and add to pasta, pizza, or eat it on its own as a side dish. Buy more than you need, as spinach cooks down quickly.

Kale: Crisp it in the oven for
"kale chips", use it in hearty, flavorful salads, or cook it into soups, stews, and casseroles. Dark, flat-leaf Tuscan kale and curly kale are the most common types—though they have a slightly different taste and texture you can use them interchangeably in recipes.
Bell peppers: Favorites of the "crudite platter", these sweet and crunchy vegetables are refreshing (thanks to a high water content) and nutritious, with high vitamin C and B6, beta carotene and folic acid. Sweet raw, even sweeter cooked. Colorful in red, yellow, orange, green, white, and purple.

Parsley: Flat-leaf parsley is essential to the food of many cultures—you’ll find it in everything from Italian to Middle Eastern cuisine. It adds a fresh, herbal note to raw and cooked dishes. Tip: The tender stems are also edible, so feel free to chop them along with the leaves in whatever recipe you’re using.
Strawberries: Few things are more refreshing than a sweet, juicy strawberry. Delicious eaten out of hand, they also make for a sweet surprise in salads, desserts, and other recipes. Tip: No need to slice off the entire berry top—simply pinch off the green leaves, then enjoy every bite.

Cherries: Put a bowl of sweet cherries on the kitchen counter and they’re likely to be gone by the end of day. Few can resist this stemmed seasonal fruit. Pitted, these antioxidant-rich power-houses are a fun addition to fruit salads and salsas, a sweet topping on fresh or frozen yogurt, and bring a fresh twist to cakes and cobblers. This deep red fruit packs a healthy punch.
Raspberries: Delicate fresh,
raspberries are not only a good source of vitamin C, manganese, and dietary fiber, they also make a granola-and-yogurt breakfast special, add moisture and flavor to pancakes and muffins, and are delicious baked in crumbles and cobblers. Don’t forget to throw a handful of fresh or frozen berries into your next smoothie.

Lemons: The lemon is a very healthy fruit that is loaded with vitamin C and fiber. Lemons make everything brighter! from fresh brewed iced tea to zingy lemon desserts. This citrus can be used as a main ingredient in sweet and savory recipes, and it’s also a secret weapon of chefs: A squirt of lemon finishes the dish, brightening the flavor of any recipe.
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Every Week
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“It’s not what you look at that matters, it’s what you see.” —Henry David Thoreau
“Wherever you are, be there totally.” —Eckhart Tolle
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