What to eat in tricky situations ...

It's essential to have some go-to foods that can help you stay on track and manage various challenges. Here are some suggestions for different scenarios:

1/ Almost Out of Points^®:

• Vegetables: Load up on non-starchy vegetables like spinach, kale, broccoli, and cucumbers. They are low in Points® and can help you feel full.
• Eggs: Eggs are a great source of protein and healthy fats. Make an omelette with veggies for a satisfying and low Points meal.
• Plain Greek yogurt: Opt for non-fat or low-fat Greek yogurt, which is rich in protein and can be topped with fresh fruits.

2/ Feeling Hangry:

• Nuts: A small portion of nuts can provide healthy fats and curb your hunger. Choose almonds, walnuts, or pistachios.
• Nut butter: Spread some natural peanut or almond butter on whole-grain toast or apple slices for a satiating snack.
• Protein shake: A protein shake made with water or skim milk can be a quick and filling solution.

3/ Off Track Following a Setback:

• Lean proteins: Choose grilled chicken, turkey, or fish to get back on track with your Points and stabilize your blood sugar.
• Quinoa: It's a nutritious whole grain that can be a foundation for a balanced meal with vegetables and lean protein.
• Soups or salads: Opt for broth-based soups or salads with lean protein and plenty of veggies to reset your eating habits.

4/ Late-night Snacking:

• Popcorn: Air-popped or lightly buttered popcorn can be a satisfying and low-Points snack option.
• Fruit: Grab some fresh berries, an apple, or a banana for a sweet treat without going overboard on Points.
• Cottage cheese: It's a high-protein option that can keep you full and satisfied.

5/ Social Gatherings or Parties:

• Be mindful of portion sizes: Choose smaller portions of higher Points® foods to balance your intake.
• Bring a dish: Prepare a healthy, Points-friendly dish to share with others, ensuring you have something you can enjoy guilt-free.
• Drink water: Stay hydrated and sip on water throughout the event to avoid mindless snacking.

Planning and preparation are key to staying on track. Always have some healthy snacks available, and try to balance your meals with a mix of proteins, vegetables, and whole grains. It's okay to indulge occasionally, but being mindful and having go-to options can help you navigate tricky situations while staying on track with your Points.

A letter from Deb Wright

Weight Watchers of Philadelphia

General Manager

Dear WW Philadelphia Member,

We’re talking about one of my very favorite topics. FOOD!

Last week I mentioned a couple of tips I learned through the years. Some I found for myself, but many were shared with me by other Members.

Two of the best:

-      Mix half Greek Yogurt and half mayonnaise, you pick the fat levels of each product to fit your Points budget. This is a perfect substitution for mayo in potato, macaroni, chicken, or tuna salads. A great friend and Member shared this with me many years ago, I didn’t try it until a couple of years ago because I was sure I would hate it. Wrong! It is really good; most people will not detect this hack.

-      When using ground turkey, add one teaspoon of beef bouillon for each pound. I do 1 ½ teaspoons per pound but start with one and add more the next time if you wish. This adds the missing savory/umami flavors turkey needs. This was another one shared with me by a Member. I use this tip frequently.

I think the strongest food habits I have built is to turn it down or stop eating it if the taste is not satisfying or what I expected. Here’s an example, I recently was on a cruise. I admit it, one of my purposes of vacationing is enjoying really good food. Bad news, 85% of the food on the ship was very disappointing. Sure, I could have just eaten it, but the salad and fruit were good, and I had great food at a couple of the ports. I came back from the cruise down a couple of pounds. HAH!

Another huge food tip is PORTION control. Learning portions and eating foods within the food’s portion guidelines is a big move towards long term success. This is where adding ZeroPoint fruits and veggies to a meal can really help bulk up a portion and fill me up. All those vitamins, minerals and fiber are an extra good health bonus.

Get to a workshop my friend. Amazing ideas and tips are shared every week and there’s a chair waiting for you.

Be kind and stay well,

Deb Wright,

GM Weight Watchers of Philadelphia, Inc

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The WW 4 Pillars of Weight Loss Success

Eat Better: Your Points Budget guides you to a healthy pattern of eating

Be Mindful: What’s in your head is as important as what’s on your plate 

Move More: Get moving and add weekly Points by tracking activity

Sleep Well: Discover the link between sleep and healthy weight loss

Go ahead and fish 🐡🐠🐟 for compliments with these low-point delicious grilling ideas

Asian Mango-Cucumber Salad with Grilled Shrimp

Grilled Cod with

Lemon-Dill Butter

Grilled Halibut, Tomatoes, Lemons & Olives

Grilled Tuna with Fennel, Orange & Olive Salad

Grilled Fish with Homemade Tartar Sauce

Grilled Lemon-Oregano Stuffed Trout

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