"But Muscle Weighs More than Fat!" (Not!)

Hello, Weight Watchers! Did you use your new Three Rs of environmental cleanup to help manage your trigger environment this week? The Manage Your Environment habit helps us to discover how to make what's around us work for us in our weight-loss progress. If we make our environment less "toxic," healthy foods and opportunities to get active are more available.

FREQUENTLY ASKED QUESTIONS
How do I become a Lifetime member?

In order to become a Lifetime member of Weight Watchers, you must reach your weight goal (set after a Weight Conference with your Leader). You will follow the Maintenance plan for six weeks, and learn what level of food and activity is required to maintain your loss, but stop the losing process. At the end of the six weeks, as long as you are no more than two pounds above your weight goal, you are awarded Lifetime membership.

Lifetime members of Weight Watchers may attend Meetings at no charge, provided they weigh-in no more than two pounds over their goal at their first Meeting of each calendar month. After that first weigh-in, the member is welcome to attend additional meetings and weigh up to once per week at no additional charge, regardless of their weight. Lifetime members never pay missed week or registration fees again, and your Lifetime registration number stays with you, even if you are gone from Weight Watchers and return.

Lifetime members who are more than two pounds over their goal weight pay for each meeting, whether they choose to weigh or not, until they return to within two pounds of goal. Lifetime members return to free status as soon as they are within two pounds of goal, and do not have to pay for six weeks of Maintenance.

TFL OF THE WEEK
Anchors are reminders of your resources. You have all the resources you need to achieve your Winning Outcomes. Sometimes you just need a reminder to get in touch with these resources.

You actually use Anchoring already - every time you touch an object, hear a song, or smell a scent that reminds you of another time and place, you're anchoring to that day. For weight-loss purposes, the trick is doing it intentionally. Here's how:

1. Identify the inner resource you need
2. Remember a time when you had this inner resource
3. Choose an anchor
4. When you need that inner resource, touch (or picture, gesture, or say) the anchor and remember again the time when you had that strong, inner resource.

ARTICLES OF NOTE

• Does Muscle Weigh More than Fat?
• Weight Training vs. Aerobics
• Weight Gain with Exercise?

Since Moving More is one-fourth of the Weight Watchers Four-Way Approach to weight management, we need to regularly explore how to incorporate it into our lives. This often means overcoming excuses for not exercising, discovering relevant reasons four ourselves to Move More, and finding ways to fit more activity in our own lives, even if it's one step at a time.

Have a great week, everyone!

Cyndi

The higher your energy level, the more efficient your body. The more efficient your body, the better you feel and the more you will use your talent to produce outstanding results.

--Anthony Robbins

7 Quick Dinners On-Plan

But if you plan ahead and have a few staple ingredients always on hand, you'll never be caught without a healthy option. We've got seven dinner ideas for you. Each serves two and has a POINTS value of 7 or less per serving. What's more: They're good for the whole family. Because each meal can easily be tripled or quadrupled, you've got quick, healthy meals for the whole brood!

Peking Chicken (POINTS value = 5)
Rub 6 ounces boneless skinless chicken breast with 2 teaspoons reduced-sodium soy sauce and some five-spice powder. Broil the chicken, then chop and mix with 1/2 cup sliced scallions and 1/2 cup sliced cucumbers. To serve, spread 2 tablespoons hoisin sauce over 4 small whole-wheat pita rounds, then top with the chicken mixture.

Italian Tuna Salad (POINTS value = 7)
Drain two 4-ounce cans of solid white, water-packed tuna and mix with 2 cups canned cannellini beans (drained and rinsed), 1/4 cup white wine vinegar, 1 tablespoon salt-free Italian seasoning blend, 1 tablespoon chopped sage and 2 teaspoons extra-virgin olive oil.

Wild Rice and Chicken Salad (POINTS value = 7)
In a large bowl, mix 6 ounces cooked, chopped boneless skinless chicken breast, 2 cups cooked wild rice, 1 1/2 cups raspberries, some chopped scallions, a little chopped parsley and fresh thyme and 1/4 cup Italian-style fat-free dressing.

Egg White Omelet (POINTS value = 5)
This makes a filling dinner served alongside salad greens tossed with lemon juice. To make the omelet, heat a nonstick pan over medium heat. Whisk 6 egg whites with a little salt-free dry Italian seasoning mix in a small bowl. Add egg mixture to pan and cook. Coat a separate pan with nonstick spray and sauté 2 cups sliced mushrooms and 1/2 cup chopped shallots. Spoon mushroom mixture onto the omelet, fold over, then top with 1/4 cup pesto sauce.

Fish Baked in Packets (POINTS value = 5)
Place two 4-ounce red snapper fillets in the center of a sheet of foil. Top with 1 cup chopped tomato, 1 cup diced yellow zucchini, 2 ounces chopped pitted black olives, 1 tablespoon drained capers and a sprinkling of rosemary and parsley. Seal and bake in a 400°F oven for about 7 minutes. Serve with 2 slices high-fiber bread.

Pasta with Mixed Vegetables (POINTS value = 6)
Heat 1 cup tomato and basil sauce in the microwave with 3 cups frozen mixed vegetables. Pour both over 1 cup cooked, whole-wheat pasta. Garnish with 2 tablespoons grated Parmesan cheese.

Fajita Salad (POINTS value = 7)
Make an easy fajita salad by rubbing 6 ounces sirloin steak with salt-free chile seasoning before broiling. Slice the cooked steak and mix with 4 cups lettuce, 1 1/2 cups chopped tomato, some diced red onion, bell pepper and apple. Top with 1/2 cup purchased guacamole, 1/2 cup fat-free sour cream and 1/4 cup fat-free salsa.