WW (Weight Watchers) Chat #207: Be Intentional

WW News January 2021:

WW now offers a month long theme with weekly techniques for us to practice. Good news? You no longer have to know the “special code” to type into the internet browser address bar to find a previous week. You can click on the current week’s topic and scroll to the bottom to find links to the previous weeks. Bad news? The weekly top is no longer in a printable pdf format 🙁
East TN Wellness Checkins are being expanded and a new Monday afternoon check in is available. Go to WW → Connect → and find the Kingston Pike – W Knoxville, TN group for more info. You can also join me on Sunday afternoons at 2:30pm eastern in this same virtual workshop with hostess Gwen, my fave WW’er and the inspiration for the name of our group If You Have an Egg!
You had me at Bingo. Imagine my excitement when I discovered that WW has added a GAME to the Wellness Wins section of our app. I made a shopping list today just so I could mark that spot on my card (just kidding, kind of)
Virtual Workshop Coaches has expanded and it’s easier than ever to find someone that is a good fit for YOU. Type in relevant keywords like “vegan” or “new member” and it sorts the results for you!
Haven’t found a Virtual Workshop that fits your schedule? Now there are over 400 Virtual Workshops and with many memberships they are unlimited, meaning you can go to as many as you want (or need!)

Normally this is the space where we review last week’s chat and review your homework for the week. Because we were driving back from a much needed break at Disney last week I decided to do a quick review of Last Year here instead.

2020 took my mom, my father in law, my WW in-person workshop and tried to take my business. It left me sloppy, sludgy, and quite honestly about 20 pounds over my Lifetime Goal weight that I had maintained for 6 years. SIX YEARS.

But 2021 is here, and I’m mad. I’m mad that I let myself get sucked into the poor pitiful me-ness that came along with a (pardon me) crappy 12 months. I’m mad that my mom is probably in her heavenly garden saying “that’s not what I taught you to do…get up..dust off…quit looking at everyone else around you and be YOU!”

And because you are here watching or reading this you’ve made a similar decision. You be you. I’ll be me. Let’s be us. Forget 2020…it’s in the rearview mirror. You all get a special Bravo Badge from Casey because dang it, we made it.

Bravo, you did it!

This Week’s Topic: Be Intentional

According to Merriam Webster the definition of “intentional” is:

in·ten·tion·al | \ in-ˈtench-nəl , -ˈten(t)-shə-nᵊl \

1: done by intention or design : INTENDED intentional damage
2 a: of or relating to epistemological intention b: having external reference

So to be “intentional” you have to have an “intention”. Kelly, you’re talking in circles. Not really, just listen. I was intentionally “present” in Alyssa’s world almost every waking moment of our Disney trip last week. That intention is predicated by three things:

I recognize I value something – We had a crappy year and this is the only time Alyssa will be 3 years old at Disney
I name what I want the outcome to be – I want Alyssa to remember what was truly “the best” about this trip and not the backside of my phone
I plan an action for gaining that outcome that is Specific, Truly doable, Actionable, and Relevant – “I will let Disney Memory Makers and Casey take all the pictures this trip and keep my phone in my backpack so I can spend all my attention on Alyssa being 3 at Disney”

Now think about an intention you can set for the next three to six months and then make a small STAR goal to help you get there. It doesn’t even have to be weight related!

This Week’s Homework: #beintentional

Your homework for this week is to choose one thing to be intentional about and create your own 3 steps to Recognize, Name, and Gain that intention.

Don’t forget to do your homework #beintentional and tag me when you share on social media!

Instagram tag @ifyouhaveanegg
Facebook Page tag @ifyouhaveanegg
Facebook Group tag @Kelly Green Milligan
WW Connect tag @scrapnstamp2

Extra Credit: 2021 Reboot

During the first half of Chat #207: Be Intentional, when I said that 2020 left me sludgy I wasn’t kidding. I have been a Lifetime WW member since 2014, but this year it’s been a pandemic pity party of processed foods, too much meat, not enough veggies, and a lot of salt. Wayyyy too much salt.

This week I’m being “intentional” (remember that word?) and created my own 3 steps:

I recognize that I value my tummy’s “voice” when I’m getting off track
I want to get my insides back in sync before I start working on my outsides again
I will make a grocery list and menu for the week that limits sodium, gets some good for my gut foods in, and kick starts my weight loss plan for the next week

I will post my grocery list and menu as the week progresses but here are some of my (and YOUR) top detox foods to get us started:

Mindi enjoys the WW Garden Veggie soup (cabbage soup) as well as other high fiber, high water content foods and probiotics. She also suggests starting the day with warm lemon water before breakfast in the mornings
Loretta likes making a big jug of green tea and enjoys it with a squirt of lemon
Lani loves lemon in her water and heats it up in the mornings to start her day
Kathy is working on cutting out processed foods and starting her day with meditation to detox her brain before the day even begins
Karen is exploring the positive results of a daily dose of Kefir (and I found out this is pronounced kee-fur)

All great ideas, let’s see how they incorporate into my plan for this week!

This week I will be focusing specifically on gut friendly, low-ish point, no added sodium, minimally processed and antioxidant rich foods. Once the week is complete I will post a full menu with recipes but here are some of the foods I added to my shopping cart.

Kelly’s 2021 Reboot Grocery List:

Bananas
Powdered almond butter
Lentils (green and red)
Leafy greens (kale, spinach, chopped cabbage)
Celery
Apples
Green Tea
Grapes
Non-fat plain Greek yogurt
Garlic
Onions
Chia seeds
Mushrooms
Lemons
Strawberries
Blueberries
Nutritional Yeast
Extra Virgin Olive Oil (for use in my Evo sprayer)
Pre-cut vegetables
Turmeric
Kefir
Chicken Breasts
Prepacked Tuna and Salmon in just water
Ole Extreme Wellness High Fiber Tortillas
Free Range Organic Happy Chicken Tushy Eggs (it makes a difference)
Riced Cauliflower or other easy to prep frozen veggies

One Last Tip – Check Your Seasonings! If you aren’t using sodium-free and MSG-free spices it’s time to get that added salt out of your pantry. My favorite replacements are DAK’s spices!