WW (Weight Watchers) Wellness Workshop #98: Eat Mindfully

WW (Weight Watchers) Digital Wellness Workshop #98: Eat Mindfully (BONUS: we will spend the second half of our chat talking about Turkey Day!)

~*~*~Attention and Warning!  You are about to watch a video that is rated IC-60+ for Interactive Content that exceeds 60 minutes…I talk ALOT…I say hey, hello ALOT…and it lasts for at least an hour.  But!  These FREE digital wellness workshops are for everyone who missed their WW meeting, can’t attend a meeting, are online only, need some help and support, just starting out…it’s for me…it’s for you…and it’s FREE!~*~*~

Missed your WW (Weight Watchers) Workshop? Online only? It’s ok…we have a chat for that!

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WW (Weight Watchers) Wellness Workshop Chat #98: Eat Mindfully ⬇️

Have you ever looked down at your plate and thought “where did that food go?” you need this chat! (Bonus! We will talk about Turkey Day in the second half of our chat!)

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You need to join Sunday’s LIVE chat at 8pm eastern here: 

https://www.facebook.com/events/2112638665717257/

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p.s. if you are watching this later On Demand skip to about 10 minutes to miss most of the Hi and Hellos if you don’t want to watch them

The Center for Mindful Eating defines mindful eating as:

•Allowing yourself to become aware of the positive and nurturing opportunities that are available through food selection and preparation by respecting your inner wisdom.

•Using all your senses in choosing to eat food that is satisfying to you and nourishing to your body.

•Acknowledging responses to food (likes, dislikes or neutral) without judgment.

•Becoming aware of physical hunger and satiety cues to guide when you begin and end eating.

Nowhere does it say, “eat without any distractions.”

The Egg Lady Guide to Mindful Eating

1. Eat on a real plate:  don’t stand around and eat out of a container.  No one like a frozen meal straight out of the packaging…put it on a plate, maybe #bulkitup with some veggies, and actually treat it like a meal even if you only have a few minutes to eat it
2. Enjoy company and conversation: sometimes the meal isn’t all about the food.  Sometimes it’s the people you chose to dine with, or the theme of the restaurant, or the journey to get there.  
3. Turn off the tv and social media: unless this is a “dinner with a movie” situation try to turn off the noise.  All the funny cat videos will be there when you get done…I promise.
4. No machine gun eating: Take a bite.  Taste it.  Put your fork down.  Did you actually TASTE it?
5. Set a place: Your grandmother didn’t set the table for every single meal for nothing.  Even if you are dining alone sit down, use a real plate, pretend like you are an adult human and not a gazelle at the watering hole trying to grab a little water as fast as you can before the crocodile grabs you**Your homework for this week is to set a place setting and sit at the table like a human and enjoy your meal.  Don’t forget to tag me @ifyouhaveanegg so I can send your Bravo sticker!**

And now…gobble, gobble, gobble…we need to talk about Turkey Day!

*This week in the US we celebrate Thanksgiving…did you know that Thanksgiving is the Number 1 day food is consumed in the United States?  What do you think the #2 day is?  Christmas?  Nope.  New Years Day?  Not even close.  Super Bowl Sunday!

*Plan your strategy:

-Eat breakfast…start your day!  Don’t skip meals in preparation, keep them light but be sure you don’t deprive yourself or you will eat everything in front of you

-Make a plan:  Are you tracking?  Are you eating what you want but stopping while you are still comfortable and keeping your wits about you?  Or are you throwing caution to the wind and eating whatever you want on Thanksgiving Day?  Whichever you choose…you had a plan!  This is Thanksgiving DAY, not week, not month,  not year.  If you want to take a break that’s ok, just get right back on track the next day…or better yet the next meal!

-Use your tools:

~I use a regular size spoon (not a soup spoon, not a serving spoon) and I count one bite as one point if I don’t have any way to calculate or measure

~If you are in control of the location or are not embarrassed to take them with you find some things around the house that you can use to measure.  I have a set of premeasured spoons from WW, but my ice cream scoop is ¼ cup, my flower silicone baking cups are 1/3 cup, some little glass dishes from World Market that I use for ingredients are ½ cup, glass pyrex ramekins are 1 cup to the top of the third ridge.  If I don’t know what the measurement is I fill it with water and then pour into a glass measuring cup so I know how much it was.

~Take something firm (rice, mashed potatoes, etc) and measure out ½ cup onto a small plate.  Get familiar with what that looks like so you can guesstimate on the fly!

~Take a moment and check out the plates:  9” plates used to be standard…the US has migrated to using 11” plates as normal!  Please use a smaller plate and if you are still hungry or not satisfied then you can refill your smaller plate.  If you start out with the 11” plate you will eat it all!

~What if you are eating out or at someone else’s house what can you do??  Never fear…your hand is near!  This is available online at weightwatchers.com and it’s also in our Getting Started Book:  your fist (unless you have meaty man hands) is approximately a cup.  Your thumb from the tip to the joint at your hand is approximately an ounce of cheese, etc.  Your thumbtip is approximately a Tablespoon.  Your cupped hand (unless you have a giant cupped hand like me tee hee) is approximately 1 to 2 ounces of things like pretzels or nuts.  The palm of  your hand is approximately 3 ounces of fish, chicken, beef, pork.

*Take a paper plate and draw out the sizes we just discussed to see how it looks on a plate.  We’re constantly on our cell phones so why not take a picture and review while you fill your plate!

*Take a list and review it before you go!

-3 ounces Turkey Breast no skin: 0 SP

-3 ounces Turkey Breast with skin:  3 SP

-3 ounces Turkey dark meat with skin:  4 SP

-5 ounces spiral ham:  5 SP

-1/2 cup mashed potatoes:  4 SP

-1/2 cup stuffing/dressing: 6 SP

-1/4 Tofurkey with stuffing:  6 SP

-1 cup Green Bean Casserole: 7 SP

-1 cup Green Beans:  0 SP

-1 cup Mac N Cheese (low fat):  10 SP

-1/4 cup Turkey Gravy, canned:  1 SP

-1 cup winter squash:  0 SP (or try my Delicata Squash recipe!)

-1 Tbsp giblet gravy:  1 SP

-1/4 cup cranberry sauce: 6 SP

-1 sweet potato baked:  4 SP

-1 cup Sweet Potato Casserole:  7 SP

– ½ cup Candied Sweet Potatoes:  8 SP

-1 cup tossed salad (no dressing):  0 SP

-2 tsp oil and vinegar:  2 SP

-1 dinner roll:  4SP

-5 oz wine:  4 SP

-1/2 ounce liquor (brandy, vodka, etc): 3 SP

-12 ounces Beer (regular):  5 SP

-12 ounces Beer (light):  3 SP

-12 oz Coke (or similar soft drink): 9 SP

-1 slice Pumpkin Pie:  14 SP

-1 slice Apple Pie:  16 SP

-1 slice Sweet Potato Pie:  16 SP

-1 slice Pecan Pie:  21 SP! (how about a half slice? Or better yet my Cinnamon Streusal Apple Bites for only 1 SP!)

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