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weekly2ND NOVEMBER, 2014
WEEK 45
“I know that
if I do the right
thing, my Members
will, too. I love
seeing people
reach their goals.”
Tanya Teese,
Leader
BACK TO BASICS
Wondering what ProPoints are and how they work? Find out here
PROPOINTS SECRETS
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feature
Wondering what ProPoints are and how they work? Find out here.
Wondering ware and how Find out here
ProPoints Secrets
how to make the most of your ProPoints budgetGO FOR FIBRE AND PROTEINFoods that are higher in these nutrients tend to be more satiating – meaning they’ll keep you fuller for longer and less likely to reach for poor-quality snacks.
FILLING & HEALTHY FOODSLoad up on Filling & Healthy foods that keep you satisfi ed for longer and fi ll your body with nutrients.They’re the best options for health and weight loss.
0 PROPOINTS FRUITS AND VEGETABLESMost fruit and vegetables have 0 ProPoints values because we want to encourage you
What are ProPoints?We use ProPoints as the ‘currency’ of our program. If you’ve tried to lose weight in the past, you might have tried counting kilojoules or calories. Counting kilojoules won’t tell you about the nutritional quality of the food – but ProPoints do. The ProPoints system takes into account the way our body processes the four important macro nutrients in foods: protein, fi bre, fat and carbohydrates. Which means you get more bang for your ProPoints buck when you choose the better options. You’ll also be more satisfi ed. It’s our way of nudging you in the right direction while still giving you the freedom to eat whatever you like. That’s the Weight Watchers way.
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to eat them. They’re fi lling and nutritious, and we’ve factored the impact of even the highest-kilojoule fruits into our calculations of your daily ProPoints allowance. So go for it! For a good gauge, the Good Health Guidelines call for two serves of fruit and at least fi ve serves of vegies every day.
Why do you get a WeeklyProPoints allowance of 49?We like to think of the weekly allowance like when you fi nd a $50 note in the back pocket of your jeans – that feeling of fi nancial freedom can be fun and liberating.
Your weekly allowance of 49 is a spontaneity stash that gives you the ultimate freedom to enjoy real life while you’re losing weight. Best of all, it will help you develop healthy habits, and stop you from taking the all-or-nothing approach to weight loss, which always ends in failure. Weight Watchers isn’t a diet – it’s a lifestyle.
There are no set rules on how to spend your weekly ProPoints allowance, so let’s look at some ways to help you spend it:
SPLIT Divide it over the week. For example, have a bigger serve of pasta
for lunch, a dollop of sour cream on your baked potato on Wednesday and a glass of wine or two with dinner on Saturday. It’s up to you how you split your weekly ProPoints allowance. Just remember to keep track.
SAVE Keep it for the weekend or a special occasion. If you have a
birthday party or social event on the weekend, you have the option to save your entire weekly ProPoints allowance to use on that occasion.
HOLD Stick them in your back pocket. Sometimes the unexpected pops
up, like after-work drinks or a slice of a co-worker’s birthday cake. Remember, you can’t roll them over to the next week.
FORFEIT Don’t spend it, to maximise your weight
loss. You don’t have to spend your weekly ProPoints allowance if you choose not to.
utritious, and n the highest-ns of your daily t! For a good nes call for two serves vegies every day.
eeklyce of 49?owance like when you et of your jeans – that be fun and liberating.
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newsbite
s
Not so simpleDo you think ProPoints are just a simpler way of counting calories or kilojoules? You are partly right, but the formula behind ProPoints is actually far more sophisticated than that, as it takes into account detailed new science that factors in how hard the body works to process the energy in food (called the conversion cost). This calculates the actual impact of foods on weight loss, after you’ve eaten them. So you are counting using a far more accurate measure!
the latest research & TIPS
It’s exciting to try new exercise trends. But the key to success is keeping it simple and being consistent in your routine. Have your ‘bread and butter’ workouts that you do every week – walking, jogging, cycling, weights circuit, pump class, etc. Once you have mastered your routine, you can try to fi t some new and exciting exercise trends around the basics to keep you motivated. Trampolining, martial arts or dancing are all good exercise options.
Swap this for thatSwap a ham sandwich
for a ham sandwich with salad – SAVE your appetiteGet more bang for your ProPoints buck and stay satisfi ed for longer by adding 0 ProPoints value vegies at every meal.You’ll wind up being less hungry and your health will thank you for it, too.
SIMPLE PROGRAMS ARE THE BEST
Don’t panic if you don’t lose weight.Look at the big picture – we all simply have weeks when we think we’ve lost weight but we haven’t. Check the ‘usual suspects’, especially if you haven’t lost weight for a few weeks. Are your portions creeping up? Have you been honest with your tracking? Are you gorging yourself on multiple portions of 0 ProPoints values foods? Would it be a good idea to try having a Filling & Healthy day or two? It’s tempting to throw in the towel, but it’s important to fi nd the areas where you might not be using ProPoints to your best advantage.
HOT TIP
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something. That way, you can walk away clear and confi dent.
2 GO TO OTHER MEETINGSTry going to other meetings from time
to time to get a different perspective. This doesn’t mean you are abandoning your regular meeting, it just gives you a chance to learn new things.
3 GIVE FEEDBACKYour feedback helps your Leader plan
what happens in the meetings, and she or he will appreciate your input. When you make suggestions it means you get a say in how your meetings are run.
PROFILE
LOST25kgIN 12
MONTHS
tanyateese
before
Tanya had trigger moments in 2009 that led her to Weight Watchers. Twelve months later she’d lost 25kg. Here’s a snapshot of her journey.“Three things happened to me at once to make me want to lose weight,” says Tanya. “The fi rst was seeing a picture of myself at the beach wearing my maternity swimsuit: my child was 2 years old! Second, my girlfriend asked me to be her bridesmaid. And third, I received an email about Weight Watchers Unlimited.
“I wasn’t about to ignore all those signs, so I went to the next Meeting available.
“I’d been to Weight Watchers before to lose weight for my wedding and after the birth of each of my children. I knew it worked and I knew it fi tted in with my lifestyle.
“It took me a year to go from 90kg to 65kg. Once that was done, I had to retrain my brain and start setting new goals to stay focused. Running was one of them.
“I also work towards my goals by being a Weight Watchers Leader. I know that if I do the right thing, my Members will, too. I love seeing people reach their goals.”
And in her role as a past Member and a Leader, Tanya would like to share her tips for you to get the most out of your meetings.
1 GET CLARIFICATIONThere is so much information to take
in at meetings, so always ask your Leader for clarifi cation if you aren’t sure about
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BAKED VEGETABLE TART
▲ 1 large red onion, cut into 3cm pieces ▲ 600g sweet potato (kumara), cut into
3cm pieces ▲ 1 large eggplant, cut into 3cm pieces▲ 2 zucchini, cut into 3cm pieces▲ 2 red capsicum, cut into 3cm pieces 1 tbsp olive oil 8 sheets fresh filo pastry 2 tbsp finely grated parmesan cheese▲ 8 eggs, lightly beaten 1 tbsp pine nuts, toasted (see note)▲ ¼ cup fresh basil leaves
1Preheat oven to 190°C or 170°C fan-forced. Line 2 baking trays with baking
paper. Place onion, sweet potato, eggplant and capsicum on prepared trays. Drizzle with oil and toss to coat. Season with salt and pepper. Bake for 1 hour or until golden and tender. Set aside to cool.
2Lightly spray a 22cm (base measurement) fl uted tart tin with removable base with
ProPoints VALUES PER SERVE | SERVES: 6 | PREP: 35 MINS | COOKING: 1 HR 45 MINS
oil. Lay 1 sheet of fi lo on a fl at surface and lightly spray with oil. Top with another sheet, turned on a 45-degree angle, and lightly spray with oil. Repeat with remaining fi lo. Line tin with pastry, folding overhanging pastry into tin.
3Place tin on a baking tray. Place vegetables into pastry case. Sprinkle
with parmesan. Pour over eggs. Bake for 45–50 mins or until golden and set. Sprinkle with pine nuts and basil to serve.
NOTE: To toast pine nuts, toss in a small non-stick frying pan over low heat for 1–2 mins or until golden.
SERVE WITH: 0 ProPoints value mixed salad leaves drizzled with lemon juice, plus wholegrain bread. Add 2 ProPoints values for a 35g slice bread per serve.
Filling & Healthy foods are marked with a green triangle.
These foods help fi ll you up and keep you healthy.
RECIPE
Surprise your friends with more delicious recipes using the latest
Weight Watchers cookbook,Dinner with Friends. OUT NOW!
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this week’s action...In the space below, write down how you could use your ProPoints better this week. It could be a simple food swap or adding more 0 ProPoints value fruits and vegies, for example.
MAGAZINE SUBSCRIPTION OFFER
6 ISSUES FORTHE PRICEOF 4
FOR ONLY $26Subscribe today and save over $12.90 (AU and NZ). Purchase the 6-month subscription offer before 13 December 2014 and you will automatically go into the draw to win one of 10 Myer $150 GIFT CARDS (Farmers in NZ).
Ask your Leader for termsand conditions.
{ THIS MONTH’S ROUTINE:BEFORE YOU EAT, ASK YOURSELF, IS IT WORTHTHE PROPOINTS VALUES?
NEXTWEEKWant to be portion perfect? Next week we answer the question of ‘how much’?
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