out of your seat - weight watchers · 2016-10-05 · 2 | weight watchers weekly take a...

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October 9-15, 2016 It’s an easy move that can help improve your health! GET UP out of your SEAT!

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Page 1: out of your Seat - Weight Watchers · 2016-10-05 · 2 | weIght watchers weekly Take a stand—literally! Any increase in physical activity is a good thing—and simply getting out

October 9-15, 2016

It’s an easy move that can help improve your health!

Get up out of your

Seat !

Page 2: out of your Seat - Weight Watchers · 2016-10-05 · 2 | weIght watchers weekly Take a stand—literally! Any increase in physical activity is a good thing—and simply getting out

2 | weIght watchers weekly

Take a stand—literally! Any increase in physical activity is a good thing—and simply getting out of your seat more often is an easy way to start. Turn downtime into up time at the office by suggesting a “standing” meeting for brief check-ins. Hula hoop while you watch TV. Meet a friend for a walk at the park, instead of your usual iced coffee date.

How it helps: Since it’s such a simple switch, sitting less can be the perfect first step to becoming more active—but it’s good for anyone! And sitting a lot isn’t so hot.

Some research shows an increased risk of obesity and diabetes in women who sit in front of a TV for many hours a day.* And another study found that women who sat for more than six hours during their leisure time had a 40% greater risk of death—from any cause— than those who sat fewer than three hours. (For men, the mortality risk was 20% greater.)** While more research is needed, it makes sense to simply spend more time on your feet, and less time on your backside. (Makes you want to stand up right now, doesn’t it?)

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*Television watching and other sedentary behaviors in relation to risk of obesity and type 2 diabetes mellitus in women. JAMA. 2003 Apr.9;289(14):1785–1791.**Patel AV, et al. 2010. Leisure Time Spent Sitting in Relation to Total Mortality in a Prospective Cohort of US Adults. Am J Epidemiol. 172(4):419-429.

WHaT To do: MoVe IT! The best way to increase your activity? Think of a few simple “movement moments” you can easily sneak into your regular routine. Start small and easy, and build up as you go. Here’s a way to do it:

What I’ll do:

When I’ll do it:

Where I’ll do it:

How long I’ll do it:

With whom I’ll do it: (optional, but why not get family

or friends in on the fun?)

take a fitbreak!Wherever you are—work, outside, at home—get a

quick hit of activity with our free (to everyone!) app, FitBreak by Weight Watchers®. Dozens of easy one-minute moves keep you on your feet and out of your seat. For iPhone and Android.

Get up out of your

Seat !

Page 3: out of your Seat - Weight Watchers · 2016-10-05 · 2 | weIght watchers weekly Take a stand—literally! Any increase in physical activity is a good thing—and simply getting out

weIght watchers weekly | 5

old THougHT “Yikes! I haven’t moved from my seat in the last three hours.”

NEW THougHT “I’ll set a timer on my phone to remind me to get out of my seat for 5 minutes every hour.”

old THougHT “It’s date night! Looking forward to dinner and a movie.”

NEW THougHT “We should go bowling!”

old THougHT “I can’t wait to get home and sink into the couch for some reality TV.”

NEW THougHT “I’ll fold laundry—standing up!—while I catch up on the Big Bang theory.”

how do you get #outofYourSeat? share on connect on the mobile app (for subscribers).

To do THIS WEEk • Try standing instead of sitting during a normal everyday activity. How does it make you feel?

• What I want to accomplish this week:

4 | weIght watchers weekly

THINk agaIN Inertia can make it hard to break out of the same routines—which often involve sitting. rethink your “down” time!

old THougHT “Phew—snagged a seat on the train/bus/ferry.”

NEW THougHT “I think I’ll stand today—I sit enough when I’m at work.”

TIP FRoM a lEadER I pace or march in place while on the phone or watching TV. It gets

me out of my seat—and those steps add up!

Becky, Leader in Virginia

I TenD To geT More AcTIVITY on DAYS

WHen I AM noT AT THe oFFIce. So WHen I AM

AT Work I’M exTrA gLAD For MY STAnDIng

DeSk! —jpSTreeTer*

*Posted on Connect on the mobile app (for subscribers). **Available in participating meeting locations.

For more on easy activity, see “Weekly extra” in this week’s e-newsletter (for subscribers) or go to weightwatchers.com/weeklyextra

I SIT AT Work ALL DAY, BuT I’Ve Been TrYIng

To Work In WALk BreAkS AnD juST ASkeD A coWorker To IncLuDe

Me In A DAILY LuncH WALk! —cgman333*

Page 4: out of your Seat - Weight Watchers · 2016-10-05 · 2 | weIght watchers weekly Take a stand—literally! Any increase in physical activity is a good thing—and simply getting out

6 | weIght watchers weekly weIght watchers weekly | 7

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VP content/ editor in chief Theresa DiMasiManaging editor Andrea Messinacreative Director ed Melnitskyart Director Page edwardscontributor Patty BarnettPhoto editor Mary galligancustomer service [email protected]

The WeighT WATCheRS Weight Loss System and these materials are proprietary to Weight Watchers international, inc. and are licensed to Weight Watchers members solely for their personal use in losing and controlling their weight. Any other use is strictly prohibited. NOT FOR ReSALe. U.S. patent pending.

WeighT WATCheRS and SmartPoints are the registered trademarks of Weight Watchers international, inc..

©2016 Weight Watchers international, inc.

All rights reserved. Printed in U.s.a.

late-breakIng news For updates and corrections to Weekly recipes and other content, go to weightwatchers.com/wwwupdates

let Us know what you think about the Weekly! [email protected]

while supplies last. 20161009

greAT STuFF I HeArD.... HeLPFuL TIPS... WHATeVer!

THougHTS oN MY MEETINg…

THE jouRNEY IS EvEN bETTER WHEN You TakE IT TogETHER. invite a friend to join Weight Watchers* for a chance to win a 5-day retreat and MEET oPRaH! ask your Leader for details.

NO PURChASe NeCeSSARY. Open to legal residents of 50 US & DC, who are 21 years of age or older as of date of entry. The Better Together Sweepstakes begins 5/1/16; ends 10/31/16. Sponsored by Weight Watchers North America, inc. For official rules, free method of entry, and complete details, visit www.weightwatchers.com/oprah-refer-a-friend

*Referred friend must sign up for a Weight Watchers subscription membership.

Better Together Sweepstakes - logo lockup

V1Vibe Texture backround

V1.1All vector

V1.2All vector + shadows

mOVe fOr gOOd! Strap on a Fitbit, grab your new Making Strides water bottle (profits benefit the Society’s efforts to help

save lives from breast cancer), and get moving! It’s a win-win—you move more, for a great cause!Available in participating meeting locations.

weIght watchers weekly | 7

FAST & EASY

From weightwatchers.com

4 cups vegetable broth 12 oz butternut squash, peeled and cut into 1- to 1½-inch cubes ½ large vidalia onion, cut into 2-inch cubes ½ small apple, peeled and cut into 2-inch cubes ¼ tsp table salt, or to taste ⅛ tsp black pepper, or to taste ⅛ tsp ground nutmeg, or to taste

this fall-spiced puree of squash and apples is nice and simple—and “free”! 0 SmartPoints® value Per Serving // PreP 14 min //

Cook 15 min // ServeS 8

[one-bowl meal]

butternut SquaSh Soup

In a large stock pot, combine broth, squash, onion, and apple; cover pot and bring to a boil over high heat. uncover pot and reduce heat to low; gently simmer until squash is very tender, about 10 minutes. • Puree soup in pot using an immersion blender (or puree soup in a regular blender in batches; be careful not to splatter hot liquid). Season with salt, pepper, and nutmeg; serve. Yields ¾ cup per serving.

MakINg STRIdES!A great way to get up out of your seat? join Weight Watchers and the American cancer Society® at Making Strides events this month! We’re launching Project L.I.F.T.—Live Inspired, Fight Together—to support those who have survived breast cancer but are struggling with weight gain.

You can help save lives from breast cancer, too. Visit Makingstrideswalk.org/weightwatchers to sign up in your local Making Strides Against Breast cancer® event. check out our team T-shirt at shop.weightwatchers.com.* join the fight while earning FitPoints® along the way!

*The American Cancer Society does not endorse any product or service.

Page 5: out of your Seat - Weight Watchers · 2016-10-05 · 2 | weIght watchers weekly Take a stand—literally! Any increase in physical activity is a good thing—and simply getting out

Retailer: Schreiber Foods will redeem for face value plus 8¢ provided you have complied with its terms and our redemption policy. ANY OTHER USE CONSTITUTES FRAUD. Send to Schreiber Foods, Inc., P.O. Box 880733, El Paso, TX 88588-0733. Cash value 1/50 of 1¢. Void where restricted. Limit one coupon per purchase. Do not double.

WEIGHT WATCHERS on foods and beverages is the registered trademark of WW Foods, LLC. WEIGHT WATCHERS for services and SmartPoints are the registered trademarks of Weight Watchers International, Inc. Trademarks are used under license by Schreiber Foods. All rights reserved. Selection may vary by store.

on any 2 (two) Weight Watchers®

cheese or cream cheese products.

MANUFACTURER'S COUPON EXPIRES 11/1/2016 DO NOT DOUBLE

SOUTHWESTERN SALADServes: 42-1/2 cups salad plus 2 Tbsp dressing and 6 tortilla chips

DRESSING:1/8 tsp chili powder1/8 tsp garlic powder1/8 tsp kosher salt1/8 tsp ground black pepper1/2 an avocado, cut into 1/4” pieces1/2 cup fresh lime juice1-1/2 tsp lime zest1-1/2 tsp chopped fresh cilantroSALAD and CHIPS:4 tortillas corn, cut into sixths Olive oil cooking spray1/4 tsp chili powder1/4 tsp kosher salt6 cups shredded romaine lettuce1 cup no-sodium-added canned black beans, drained and rinsed1 pint grape tomatoes, halved1-1/2 cups frozen corn kernels, thawed1/2 cup chopped red onion, 1/4” diced3 sticks Weight Watchers® Natural Colby Jack Cheese Sticks, cut into 1/4 inch pieces

Preheat oven to 350 °F.Arrange tortilla pieces on a baking sheet. Spray both sides with cooking spray. Sprinkle tops with chili powder, garlic powder, salt and pepper. Bake for 15 minutes, until lightly browned. Remove from oven and set aside.While tortillas are baking, make dressing (alternatively you may use 1/2 cup of your favorite reduced-fat salad dressing). Chop cilantro in a food processor for 15 seconds. Add avocado, lime juice, lime zest, chili powder and salt and puree until smooth, about 1 minute. Set aside.In a large salad bowl, combine lettuce, beans, tomatoes, corn, onion and cheese. Drizzle with dressing and toss well. Crumble chips on top. Toss one more time and serve.

Brand of ingredients used may impact the nutritional information of this recipe resulting in a different SmartPoints value.

You’ve got a goal. Make it

per serving

FIND OUT WHERE TO BUY YOURFAVORITE PRODUCTS

AT WWPRODUCTLOCATOR.COM

REDUCED FAT NATURAL COLBY JACK STICK

SAVE $1.00

delicious.

per serving

2SmartPoints

value

9SmartPoints

value™

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