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weekly7TH JUNE, 2015

WEEK 23

“I lost weight and found a new love for

food.”Kristal Lane,

member

stop your old habits sliding back into place

preventionRELAPSE

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feature

1. Don’t try to overcompensateThe worst thing you can do is try to make up for a slip up in one hit. Think skipping breakfast if you had too much pizza the night before or only eating a fraction of your daily ProPoints allowance – you’re only going to end up feeling guilty and deprived. Look at the bigger picture – you’re trying to create a lifestyle that’s sustainable, so make your reactions to these situations sustainable too. Do things like going for a walk, having a Filling & Healthy day and perhaps not spending as many weekly ProPoints values the following week. Getting back on track can even be as simple as drinking a glass of water, tracking the last thing you ate, planning your next meal – anything that gets you back into a healthy, positive groove. If you can focus on these solutions, the slip up doesn’t seem to matter so much.

Rather than reach for the unattainable goal of perfection, why not instead embrace the entire healthy-lifestyle experience? (Yes, the peaks and valleys.) Just ask your Coach, a Lifetime Member or anyone who has had even a few months on Plan what makes people successful, and they’ll tell you it’s not about perfection, it’s about sticking with it. No matter what. Slip ups happen and that’s okay – it’s what you do after that matters. Don’t let your next minor slip make all your great work unravel. Here are our three top tips for handling them like a slimming pro, and how to deal with three common situations.

Nobody is perfect. So why do we get so bent out of shape over everything from tiny weight-loss

missteps to week-long lapses?

preventionRELAPSE

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possible. If you’re breastfeeding, your body needs adequate nutrition to perform this task, so eat plenty of fresh food (and ask for help with the groceries). No time for gym visits? Include bub in at-home workouts. Lie on the fl oor and prop your baby against your knees as you do a sit-up or hold them in a baby carrier as you do the housework.

YOU’VE STARTED A NEW JOBWorking longer hours or skipping lunch due to a busy new job? Evaluate your lifestyle and map out what’s suffering, such as skipping the gym or buying too much takeaway, then work out ways to fi x them. Staying organised and planning ahead is vital, so make doing the groceries a priority (online shopping is great for this) and forge a new fi tness routine that slots into your new work schedule.

YOU’RE BACK FROM HOLIDAYSIf your clothes are feeling tighter after a recent holiday, it’s time to nurture your body with rest, gentle exercise and lots of water, vegetables and fruit. If going on holidays usually means eating your weight in brie, it may be time to change your mindset. There’s defi nitely room for indulging in good food and wine, but choose seafood or grilled lean steak, and fi nd fun ways to exercise that work with your holiday location. And get back to your usual routine as soon as you return.

ibl If ’ b f di b d2. Forgive yourself and start freshHere’s a good opportunity to talk about the importance of being kind and forgiving to yourself. Learning how to forgive yourself and accept these lapses (without the false comfort of a chocolate bar) is a valuable part of the journey, and crucial to long-term success. Being kind to yourself will help turn any negative feelings around and can make it easier to jump back on track (using some of the techniques on the left) quickly. “There’s no such thing as failure, only feedback.” This quote reminds us that disguised in every setback is a learning opportunity from which we can gain valuable insight, even if we’ve also gained on the scale.

3. just Keep swimming Well, not really swimming, but anyone who’s seen Finding Nemo will know what we mean. It’s about keeping moving forward no matter what happens. It’s about consistency, or what happens most of the time, that matters.

getting back on track if…YOU’VE HAD A BABYOverwhelmed by all the demands on your time? Be gentle with yourself. Make your priorities adequate sleep, managing stress, eating healthily and exercising when

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newsbite

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WE ASKED YOU ON FACEBOOK TO TELL US WHAT YOU DO FOR YOUR DIY WORKOUTS.

“Use body weight and household tools in your workouts! A chair to do tricep dips, if you have stairs use them to do steps, the fl oor for planking, 1kg sugar bags for weights. Easy and accessible.” – Anna Van Dyken

“I do 2 minutes of squats each morning whilst cleaning my teeth.” – Amy Robinson

“Sworkit and other apps and DVDs, as well as good old fresh air (jog bike run).” – Kathryn Dent

FACEBOOK CHATMIND THE BLIPS…

FROM WEIGHT WATCHERS NUTRITION ADVISOR EMMA STIRLINGHave you hit a plateau this week? Before you give up, remember it may be just a temporary blip. Sodium (salt) intake enhances the body’s ability to retain water,

so perhaps you had a salty meal yesterday? Many women also retain water as a natural part of their monthly cycle. So don’t let one week derail all your good work!

STAY flexible!FROM WEIGHT WATCHERS FITNESS TRAINER NEIL RUSSELLFalling off the wagon happens, but this tip will help prevent it in the fi rst place. Getting in a quick workout is better than missing a ‘perfect’ workout. We have interruptions daily that

sometimes mean you can’t do the session you wanted to or can’t follow your plan to the letter. The key is to stay fl exible and make sure you get something done, then when time, energy, health or motivation permits, you can get back to pushing yourself harder than ever on your perfect training plan!

the latest research & TIPS

FROM WEIGHT WATCHERS PROGRAM DIRECTOR MARTHA LOUREY-BIRDYou don’t have to exercise more if you hit a plateau, only differently. Your body becomes effi cient at doing the same exercise, so the key is to

surprise it – walk a different route, try a new class or exercise, change the order of your workout. Also change things up in terms of intensity or duration. Variety is what you need to get you back on the winning track.

change it up

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PROFILE

LOST32kgIN 11

months

Kristal Lane

before

Her children inspired Kristal to overhaul the pantry and release her inner foodie.Having two daughters was a massive trigger for me to do something about my weight. I had been overweight since I was a child and I didn’t want them to feel like I did growing up – always shy and making excuses not to join in. I knew I had to step up and be a better role model. I joined Weight Watchers in October 2013 and reached Goal in less than a year. I’ve switched from eating a lot of takeaway foods, chocolate and snacks to eating wholesome, healthy produce.

When I joined Weight Watchers I bought a stack of the cookbooks and started getting creative in the kitchen. I’ve adapted family favourites, such as spaghetti bolognese, by bulking it up with lots of vegies. I make a great vegie lasagne using eggplant instead of pasta sheets and ricotta instead of béchamel sauce. Some of the other changes I’ve made include a huge pantry makeover and switching to online grocery shopping – I fi nd it helps prevent impulse buying and putting items in the trolley that my kids – Lillian, 3, and Matilda, 16 months – want me to buy.

Although I studied nutrition and I’ve always worked in the food industry, I never applied that knowledge to my own life. Now I know more about healthy eating than I did before, and that’s developed throughout my Weight Watchers journey.

I just love cooking for people now. When friends come over for dinner, they

know they can expect good, wholesome food and it makes them feel happy – and I love making them feel that way. My family has really benefi ted too. We’ve planted fresh herbs and vegies in our garden. It’s important to me that we teach our girls as much about healthy living as we can.

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Tuna & broccoli macaroni cheese

200g macaroni pasta▲ 4 cups (320g) chopped broccoli

florets▲ 1 small brown onion, finely chopped▲ 2 garlic cloves, crushed 375ml can light evaporated milk 1 tbs cornflour▲ 400g can tuna in springwater,

drained, flaked ½ cup (60g) Bega Country Light Tasty

Grated Cheese 50% Less Fat▲ 2 tbs chopped fresh dill, plus extra

sprigs to garnish ½ cup (25g) flaked almonds

1 Preheat oven to 180°C or 160°C fan-forced. Cook pasta in a large saucepan

of boiling salted water, following packet instructions, or until just tender. Add broccoli for last 2 mins of cooking. Drain. Return pasta and broccoli to pan.

2 Meanwhile, lightly spray four 1¼-cup (310ml) capacity ovenproof dishes with

ProPoints VALUES PER SERVE | SERVES: 4 | PREP: 10 MINS | COOKING TIME: 30 MINS

oil. Lightly spray a medium saucepan with oil and heat over medium heat. Cook onion, stirring, for 5 mins or until softened. Add garlic and cook, stirring, for 1 min or until fragrant.

3 Combine ¼ cup (60ml) evaporated milk and cornfl our in a small

bowl until smooth. Add remaining evaporated milk to onion mixture and stir until heated through. Stir in cornfl our mixture. Cook, stirring, for 4–5 mins or until sauce boils and thickens. Season with salt and pepper. Add sauce, tuna, cheese and chopped dill to pasta mixture and toss gently to combine.

4 Spoon pasta mixture into prepared dishes and sprinkle with almonds.

Bake for 12–15 mins or until golden. Serve sprinkled with extra dill.

SERVE WITH: 0 ProPoints value mixed salad leaves.

RECIPE

Filling & Healthy foods are marked with a green triangle. These foods help fi ll you up and keep you healthy.

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this week’s action...Think about the last time you had a slip up. Write it below, along with a plan that could help get you back on track next time.

NEXTWEEKNeed help deciding what to do with your weekly ProPoints budget? Next week we’ll show you your options.

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