weekly MAKE FRIENDS WITH FOOD How to create a healthy & positive eating relationship

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1 weekly 8TH MARCH, 2015 WEEK 10 MAKE FRIENDS WITH FOOD How to create a healthy & positive eating relationship Now I m a size 12 again and I couldn t be happier! Shelley Longmuir, member 1

2 feature MAKE FRIENDS WITH FOOD If you believe a Hollywood movie, the only way to drown your sorrows after a failed date or bad day at the office is with ice cream. It should be chocolate or cookies n cream. And always straight from the tub, while on the couch and in front of the TV! 2

3 There s no denying that food and feelings go together. But you don t need a nutrition degree to see that emotional eating behaviours can sabotage your weight loss. Let s take a closer look at how you can create a healthy, positive relationship with food. You re not alone Let s first acknowledge that food and feelings go together for most people to some degree. From birth, we link food with enjoyment, affection and nurturing. Food often accompanies emotionfilled events, both happy and unhappy. Eating for comfort is a common behaviour that comes from this connection between the experience of eating and the sensation of comfort. For those people who are more susceptible to emotional eating, the impact on weight can be significant. In a study on emotional eating that included both overweight and underweight subjects, it was found that those who weighed more were more likely to eat in response to negative moods and situations. Emotional eating is not limited to bad times, however. Good moods and happy events can also lead to overeating for those who eat from emotion. In a study that evaluated overeating in a group of obese women, it was found that larger meals were eaten in response to both good and bad moods when compared to those mealtimes when the women s mood was neutral. Simply acknowledging and becoming aware of the impact emotional eating may play in a weight-loss attempt is the first step. But what to do if you identify emotional eating patterns? Track it One of the best ways of reshaping any eating behaviour that is a hindrance to your healthy weight goals is to take a good, hard look at your patterns over time. Tracking allows you to become aware of your moods, common events and environments that lead to eating extra food. develop Coping skills Studies show that unsuccessful dieting often follows a pattern of experiencing stress, eating in response, and then gaining (or regaining) weight. The development of strong coping skills is a predictor of lasting weight loss. So pat yourself on the back for being a Weight Watchers member and make sure you are surrounding yourself with all the support and tools on offer. Harness hunger Are you in tune with your body signals? Do you eat as a reflex habit or only when you re truly hungry? Learn to recognise the difference between emotional or desire-based hunger and real, physiological hunger. Real hunger feels like an empty gnawing feeling in your stomach, and it is sometimes accompanied by stomach rumbles. Boost mood Often we believe that if we eat a chocolate bar, it will improve our low mood and we ll feel better. This can be true, but at times the feel-good factor rebounds and you are left with intense feelings of guilt and remorse. Look to other healthy mood boosters instead. Exercise at a high intensity produces feel-good endorphins. And there s nothing like adequate sleep to help keep a positive mindset. Stress less We all have genuine rough patches in life that we need to ride through, hopefully with support from family and friends. But if stress at work or home is creeping into your daily life, the key is to get help early. Start by being open with your friends and family members. Simple steps like a relaxation tape on the drive home, a lunchtime yoga or meditation class, a regular catch up with a friend or mentor, or simply scheduling some me time, can really help. 3

news bites the latest research & TIPS PUZZLE Unscramble the letters to find the word of the week. You ll find the answer at the bottom of the page. NDNEOHIRPS MOODY MOVEMENT Did you know?

In the same way that your body can hit a plateau from doing the same exercises over and over, your mind can, too.

They allow you to disperse your aggression in a productive way. WATCH YOUR WORK Do you work in a healthy-weight workplace?

Perhaps it s time to speak to your boss about striking a better balance?

4 news bites the latest research & TIPS PUZZLE Unscramble the letters to find the word of the week. You ll find the answer at the bottom of the page. NDNEOHIRPS MOODY MOVEMENT Did you know? Emotional triggers may affect your exercise behaviours, too. To stick to your fitness plans, consider tailoring your exercise to your mood. In the same way that your body can hit a plateau from doing the same exercises over and over, your mind can, too. That s when it s time to get smart and switch it up with mood-specific workouts. Feeling angry or stressed? Try doing weights or boxing. They allow you to disperse your aggression in a productive way. WATCH YOUR WORK Do you work in a healthy-weight workplace? Researchers have shown that women who rate high scores for burnout in their job are more vulnerable to emotional eating and overeating. Perhaps it s time to speak to your boss about striking a better balance? BITES WITH BENEFITS The health benefits of switching to a Mediterranean-style diet and upping the amount of time spent exercising for a period of just eight weeks can still be seen a year after stopping the regimen, a new study has shown. The researchers, from Sheffield Hallam University and the University of Lincoln in the UK, found there were great improvements in the health of the subjects blood vessels that could reduce the risk of developing cardiovascular disease. Look for meals featuring our Mediterranean symbol and start eating your way to better health. 4 ANSWER Endorphins

I was out of a steady routine, tried new foods, ate on the cheap and socialised a lot. People commented on my weight when I got back home and it hurt.

I was in my midtwenties then, so socialising was a big part of my life and, at first, this is what I found most challenging when trying to lose weight.

5 PROFILE shelley longmuir After a year of backpacking around the world and trying new foods Shelley Longmuir decided to change her habits and find her happy size again. LOST 14kg IN 3 MONTHS I knew I had put on weight when I returned home to the UK after backpacking around the world for a year. I was out of a steady routine, tried new foods, ate on the cheap and socialised a lot. People commented on my weight when I got back home and it hurt. After three weeks of being home I joined Weight Watchers Online because it was convenient I always had my iphone with me, so I could always track my progress and make the best decisions for my health. I was in my midtwenties then, so socialising was a big part of my life and, at first, this is what I found most challenging when trying to lose weight. But as I learnt the ProPoints values of things it became far easier. Prior to my holiday, I d never had a problem with my weight and never exercised. Now I couldn t be without it. During my work lunchbreak I go to the gym and do a cardio session. I choose the cross trainer or bike so I can watch TV it means I get to watch Ellen! I feel like I m on the right path in life and my weight-loss journey helped me find that. It helped me discover how I wanted to live my life. I d travelled before to Australia on my backpacking trip and loved it, so what I learnt about myself on the journey gave me the courage to move here. Then I had the confidence to try online dating. It s lucky I did because that s how I met my husband! We got married in August and are going on our honeymoon next year to Las Vegas and Hawaii, which means I ll be in the water and in a bikini, too! I was a size 12 before I went backpacking. When it came to getting back to a size 12, it seemed like a big goal, but I knew I d get there because I knew how good it felt to be that size. Now I m a size 12 again and I couldn t be happier! 5

RECIPE STRAWBERRY ETON MESS ProPoints VALUES PER SERVE SERVES: 1 PREP: 5 MINS + 10 MINS STANDING 100g strawberries, sliced 1 tsp caster sugar ⅓ cup (65g)

These foods help fill you up and keep you healthy. Combine the strawberry and sugar in 1 a small bowl. Set aside for 10 mins, or until the mixture is syrupy.

Layer half of the cottage cheese mixture 2 and half of the strawberry mixture in a serving glass.

6 RECIPE STRAWBERRY ETON MESS ProPoints VALUES PER SERVE SERVES: 1 PREP: 5 MINS + 10 MINS STANDING 100g strawberries, sliced 1 tsp caster sugar ⅓ cup (65g) Weight Watchers Cottage Cheese ¼ tsp vanilla bean paste 5 mini vanilla meringues, chopped Filling & Healthy foods are marked with a green triangle. These foods help fill you up and keep you healthy. Combine the strawberry and sugar in 1 a small bowl. Set aside for 10 mins, or until the mixture is syrupy. Meanwhile, whisk the cottage cheese and vanilla in a small bowl until well combined. Stir through the meringue. Layer half of the cottage cheese mixture 2 and half of the strawberry mixture in a serving glass. Repeat with the remaining cottage cheese and strawberry mixtures. Weight Watchers COTTAGE CHEESE This creamy cheese is 97 per cent fat free. Try it in savoury dips and sweet dishes, as a spread for sandwiches or as a topping for baked potatoes. It s worth only 1 ProPoints value per 40g. 6

OPEN WEEK IS COMING! 22-28 MARCH Ask your Coach for more details and about special offers. this week s action... Identify your biggest eating trigger and write it below.

7 OPEN WEEK IS COMING! MARCH Ask your Coach for more details and about special offers. this week s action... Identify your biggest eating trigger and write it below. What s one thing you could do to manage this trigger? NEXT WEEK We look at the role of mindfulness in getting more from our food. Have an idea for a feature or just have some feedback about the Weeklies? We want to hear from you! Contact us at: weekly@weightwatchers.com.au 7

8 Portion PERFECT With all frozen meals 9 ProPoints or less, staying on track has never been easier. Visit to find out more. WEIGHT WATCHERS on food and beverages is the registered trademark of WW Foods, LLC. WEIGHT WATCHERS for services and ProPoints are the registered trademarks of Weight Watchers International, Inc. Trademarks are used under licence Weight Watchers International, Inc. All rights reserved.

Session 14: Take Charge of Your Lifestyle

Session 14: Take Charge of Your Lifestyle In GLB, you have learned: 1. Many facts about healthy eating and being more physically active. 2. What makes it hard to change long-standing lifestyle behaviors.