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Article 3 in our series on Obesity

Don't accept being overweight because you're hungry

Encourages you to eat your favorite foods - your 'I can't live without it' foods. Start building your own unique plan from there.

There has never been a better time to start living your best, healthiest life ... full out! Start believing not now, when?

WW PersonalPoints is The Revolutionary Lifestyle program that takes into account every part of your life –

The Foods you enjoy most, how you move through Activity, what your Mindset is, and how you Sleep. These 4 PILLARS are customized by you to fit your life.

So Unique– no two plans are the same! YEP! REVOLUTIONARY!

Planning is the key to health.

You plan your day, your weekends, your work day, and your alone time. Without a plan, things just don't happen.

But when you say you're planning your food, that becomes a ~~DIET~~ 😳! and that is just not livable. PersonalPoints is totally flexible and livable, ALL foods are allowed! Oh, we say it so many times, but it's hard to believe it until you take action and discover PersonalPoints™ is a lifestyle never a ~~diet~~!

Just think, if you knew you were having friends over for a BBQ ...you may be for this weekend's celebrations ... bet you are planning.

Your go-to plan is just how you want things to be--everything right. With the abundance of foods available, in your unique-to-you PersonalPoints plan, your go-to plan will ensure you'll never go hungry!

From lobster to nuts, here are the top 15 foods you should have on your go-to list according to The experts at U.C. Davis Health: There is no quick fix to developing healthy habits, or "routines" as we discussed last week...You just start and keep moving one step at a time, keeping in mind fast weight loss is unsustainable weight loss!

Eat plenty of fish, which are high in healthy omega 3 fatty acids, and smaller portions of red meat to reduce your risk of diseases like stroke, heart disease, and cancer."

– Bob Canter, professor of surgery at UC Davis Division of Surgical Oncology

Lobster is a lean protein food with high amounts of heart-healthy omega-3 fatty acids. It also contains vitamins and minerals needed for optimal health. Crab, shrimp, and lobster--are wonderful treats. Expensive, but delightful in a salad –you don't need to break the bank to enjoy the tastes!

Glucosinolates🧐 Beets!

“These foods are rich in nutrients including glucosinolates, which are key in detoxification processes. “No matter which color – red, yellow, golden – or which part – root or greens – they contain a wonderful variety of protective carotenoids. Evidence suggests their dietary nitrates can be converted to nitric oxide and improve endurance exercise."

–Alex Nella, pediatric registered dietitian.

Impress your friends by preparing this delicious WW PersonalPoints™ Beet and Goat Cheese Salad –a chic appetizer with low PersonalPoints! Click on the salad for the recipe.

Almonds help your ticker stay healthy. They lower LDL (bad) cholesterol and are packed with vitamin E, magnesium, and potassium, which helps oxygen and nutrients flow more freely through the

blood. We know hearts represent love, so show your ticker some lovin’ with almonds. Almonds are a bone-building food. A 1-ounce serving has as much calcium as 1/4 cup of milk. They’re loaded with phosphorus to keep your skeleton healthy and strong, which will lower your risk of fractures and breaks.

– Jeffrey Caspar, professor of ophthalmology, UC Davis Eye Center

Mangoes

They are an excellent great source of magnesium and potassium, both of which are connected to lower blood pressure and a regular pulse. Furthermore, mangos are the source of a compound known as mangiferin, which early studies suggest may be able to reduce inflammation of the heart. Mangos can help stabilize your digestive system.

– Bob Canter, professor of surgery at UC Davis Division of Surgical Oncology

Stepping out of the box and pickling carrots can be different and tasty! Pickling vegetables like cucumbers are pretty traditional but spicing up your snack world with some chipotle-pickle

carrots is another way to provide a flavorful profile to a vegetable that can get boring from time to time.” Ask your Coach for a good recipe!

– Santana Diaz, UC Davis Health executive chef

Blueberries are an excellent source of resveratrol! –excellent because they have a significant amount of antioxidant and anti-inflammatory properties to protect you against diseases like cancer, diabetes, and Alzheimer's disease. The anti-inflammatory effects of resveratrol make it a good remedy for arthritis, and skin inflammation. Frozen they will cool down your oatmeal with bonus fiber and antioxidants.

– Alex Nella, pediatric registered dietitian

Chocolate lovers rejoice! Science confirms that chocolate is indeed good for you ... provided servings remain small to moderate in size, and it's the right kind of chocolate. In short, the less processing the chocolate goes through, the more the cocoa bean's natural flavanols are preserved. Flavanols have antioxidant properties and are proven to lower blood pressure, increase blood flow between the brain and heart, strengthen skin elasticity, and fight inflammation.

😒 Sadly, 2015 reports touting chocolate as a miracle weight loss aid have since been debunked. But the antioxidant thing is still legit, so we can definitely feel good about that.

Start your new lifestyle today!

It's a choice, not a ~~diet~~

There's no good reason to wait.

A healthy lifestyle that includes good food and regular physical activity, helps people achieve and maintain good health starting at an early age and continuing throughout life. (CDC)

That's WW PersonalPoints described!

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WW takes into account how you choose to lose weight, move more the foods you want, be more self-aware, and even sleep better!

Because you create your own PersonalPoints program, it is totally unique to you. By doing so, you begin a new lifestyle ... that's SO VERY DIFFERENT

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The WW 4 Pillars to a healthy lifestyle

Food • Activity • Mindset • Sleep

WW's four Pillar approach to weight loss has proven that while each of these components of our life is important on its own--eating healthy food, fitting activity into our lifestyle, having a good mindset, and getting a restful night's sleep, the combined power when all four work together is undeniable.

Food: Personalized, nutritious eats you can always turn to!

Activity: Simple tips for weight loss success!

Mindset: Hold On! The Power of an Anchor!

Sleep: You're not doomed to toss and turn every night!

This week's letter from DebW

General Manager and Voice of Philadelphia

Hello WW Philadelphia Member,

“It is a thing that happens to you. When a child loves you for a long, long time, not just to play with, but really loves you, then you become Real.”

So much wisdom from children’s literature.

One day at my Weight Watchers meeting when I was close to the end of my 94-pound weight loss, my Coach (then called Leader) asked me how I liked the new me? My answer to him was “this isn’t the new me, this is the REAL me.”

The REAL us happens when we open our hearts and minds during the journey of weight loss, there is so much to learn. The learnings are far beyond the practical information of portion sizes, fat content, and PersonalPoints values. We have an opportunity, no matter our chronological age, to learn things about ourselves that were always there but not in the front.

Most of the realness comes about because we take a chance on showing ourselves a different kind of self-care that we didn’t allow ourselves to indulge in before.

When I was losing the 94 pounds, WW costs were $10 per week. My weekly household budget for this stay-at-home Mom was $100. Everything had to fit into that budget, school lunch, groceries, gas, and any other necessities, needs, or wants. I was always out of money at the end of the week until I started Weight Watchers. It was kind of weird spending another $10 a week meant that I had $15ish remaining on Saturday. Remember those trips through the drive-through window I mentioned in other newsletters? Those trips through the drive-up pretending to feed a family of four (the kids were in school) were the first thing to go when I joined.

The changes I made in shopping and the kinds of foods I choose to eat and feed the kids during the week while the husband worked out of town changed completely. More veggies and fruits and less processed chips and junk. Again, another group of items that really chews into the food budget. My self-care allowed me to purchase Ranier cherries or artichokes if I wanted them, and I could afford a new book, an exercise class, or a magazine.

Sometimes Members wonder if they are being selfish by focusing a little more on themselves while losing weight. Is the monetary and time investment worth it? My answer is always an astounding YES, because you cannot take care of the others you love in your life at the level they need and deserve if you are not taking care of YOU. Using the WW plan made me stronger and better both mentally and physically.

I cannot tell you how many times I have heard some version of this statement from Members, “Because I am conquering my weight, I stepped out of my comfort zone and I’m so proud of my accomplishment that led to ______________.”

The professional and personal goals that are out there just out of your reach seem to be a little closer. You find a voice to advocate for others who need you, you have kindness and love to share because you filled your own bucket first. The world around us really does change because we become part of the change and it starts because we change ourselves and become the real us.

Have a great 4th of July weekend WW friend,