Think you're hungry? ...

LOOK! INSIDE THIS WEEK ...

In your WW Workshop: How to know if you're actually hungry
A letter from DebW. WW Philadelphia GM
Food: 5 Reasons Why You're Always Hungry
Activity: Start your day off right, get fit, and reach your goals.
Mindset: Here’s how you can tell if you're really hungry
Sleep: Reasons you might be tired
Recipes: Gooey Goodness: 8 Grilled Cheese Sandwiches

Three fast facts

we'll discuss in this

week's Workshops

1. Most people regularly experience two types of hunger: internal and external.

2. When we experience internal hunger, our bodies cue us to eat because they need more fuel. We often feel physical sensations, like lightheadedness or a growling stomach.

3. When we experience external hunger, we are cued by other things, like our environment, cravings, habits, and emotions.

How to know if you're actually hungry

Heading to the kitchen but am not sure why? Pause and ask yourself these three questions so you'll know what to do next.

Try This!

1. How do you feel physically?

a. Eh, not so great. My stomach is growling and my head hurts.

b. All good!

2. What do you want to eat right now?

a. Give me anything. And quick!

b. Oh, I know exactly what I'm grabbing from the fridge.

3. When was the last time you ate?

a. I can't even remember. Maybe 3 or 4 hours ago?

b. To be honest, I just finished eating.

If you answered mostly As, you're likely feeling internal hunger.

If you answered mostly Bs, you're likely feeling external hunger.

Let’s dive a little deeper...this week in your Workshop

Think of internal hunger like utility bills. You have to pay every month to keep the lights on and the water running, just like you have to fuel your body with food every day.

External hunger is all the extras. Sure, getting your nails done after a hard day or stopping for a coffee before work isn’t a necessity, but sometimes it’s what you want (or need). The same goes for external hunger. You may not have felt hungry before walking by a bakery, but the scent of fresh croissants, boredom, or another emotion could have flipped a metaphorical switch.

Now, we’re not saying you should only respond to internal hunger cues. It’s totally OK to have a slice of pie just because it’s sitting in the fridge or stress-eat handfuls of popcorn during a scary movie. Simply recognizing the difference between internal and external hunger can help you make informed decisions about what to eat, how much, and when.

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This week's letter from Deb

Voice and General Manager of WW Philadelphia

April 6, 2022

Good Day WW Philadelphia Members!

It is interesting how, if you have been a Member for a while, you evolve in the way you cut POINTS. Some substitutes are fine, some are fine occasionally and some need to RIP forEVER.

There are some real foods I will never give up and truly that is the way it should be. There should not be a list of banned items, instead, there are foods that are eaten in certain quantities, in certain situations, and sometimes even with certain people.

Here’s an example, I LOVE desserts. I’m sure you’re very surprised by this admission. The safest environment for me to indulge in a desert is at a restaurant and shared with a naturally thin friend or two. I can even feign the “This is divine, but I’ve had enough” comment and put my fork down when my friend does, leaving the last couple of lonely bites and hoping the server picks up the plate quickly.

A super controversial subject among WW Members is the use of sweeteners, real and artificial. After using artificial ones for years, I made a personal choice to not use them anymore and use small amounts of the real stuff occasionally. Probably the part I thought would be hardest, eventually became the easiest and that was dropping diet soda. When I take an occasional sip of a diet or real soda, I really don’t need or want it, I haven’t drank a whole can or bottle for nearly a decade. I truly enjoy water with all meals and do not miss soda at all. The darling husband on the other hand has a major Pepsi addiction and has never been more than 5 pounds over or under the correct weight for his height (grumbling dirty words to myself).

One thing I was never prepared to give up or change was mayonnaise. I have to say, I LOVE mayo and I mean real mayo. A long-time WW friend has always been the pusher of mixing yogurt with mayo for a lower PP count, even before non-fat plain Greek yogurt was an optional ZeroPoint food. I always let it go in one ear and out the other. I didn’t want to hear her suggestions about messing with my mayo and then a few months ago, I tried it. I was shocked, it was good, and I have even pushed the ratios a little more than her 50/50 recommendation. Yesterday I made a creamy salad dressing with ¾ cup of nonfat Greek yogurt, ¼ cup of mayo, a sprinkle of Hidden Valley dressing and seasoning mix, and nearly 2 tablespoons of Siracha hot sauce for a total of 13 SP. It was so good, very creamy, and tasted so indulgent. I had a ¼ cup on my huge mixed vegetable salad with chicken and black beans. I have used the 50/50 ratio with tuna, and it is delicious, makes one tablespoon of mayo (3SP) stretch so much further. My friend was right, and I wish I had tried this sooner.

Another WW Staffer loves Fairlife Milk and while pricy compared to regular milk, the taste and viscosity of the non-fat Fairlife is superior to traditional non-fat milk. I admit it, I like it and especially when the milk is a main component of the meal as when eating cereal. There are several studies in the library of the National Institute of Health during the last 10-15 years showing people who had cereal (no added sugar, read the label) with nonfat milk as an evening snack were more successful at controlling their total caloric intake for the day and lost more weight than the control group who didn’t eat cereal as an evening snack.

WW workshops both virtual and live are enormous bounties of information from experienced (that’s better than saying “OLD”) Members and super excited new Members. Even though the subject of a workshop isn’t and shouldn’t always be about food the inspiration, tips and tricks learned from others are priceless.

Be sure you get the good stuff at your workshop this week or maybe it’s your turn to share the good stuff. Something like weight loss, activity inspirations, how you lessen the stress in your life, or something delicious, simple, and low in PP.

Be kind always,