For a while I was good at taking notes at my Weekly WW Meetings to capture the highlights of the week. I’ve always found I learn better when I take detailed notes that I can review and refer to again. Reading and writing records information in my brain in a more permanent way than listening alone ever has. Sometimes I even take the time to write them up here on the blog for the benefit of myself and others…
Here’s a review of this week’s WW meeting which focused on mindfulness:
Question: What choices are you proud of this week?
One member shared that she screwed up but made the decision to get back on plan without throwing in the towel. This was a major shift from her previous approach where she would have set, “I messed up; I quit.”
Another member shared that she is doing 5ks every Monday afternoon. They are sponsored by SRP and Blue Cross and anyone is welcome to show up and participate. She meets another friend there, which is important for accountability, otherwise she might be tempted to skip it.
Question: Is there something you want to accomplish by the end of the month?
- Get rid of clothes that no longer fit.
- Lose ten pounds.
- Lose 12% of starting body weight.
Mindfulness and Weight Loss Notes:
Did you know that being mindful can increase happiness and enhance our brain function?
Taking part in enjoyable, engaging and meaningful activities can boost your life satisfaction. And when you do them with attention and intention -even a short 10 – 20 minute daily walk – can leave you feeling happy and appreciative all week.
Scientists believe that it is possible that regular meditation and mindfulness practices may literally change your brain, enhancing emotional and self-control, memory and learning and body awareness. All these positive effects can help us stay motivated and on track with our weight loss and healthy living journey.
Is this why it’s been easier to live a happy, healthy life and manage my weight since adding yoga to my life? There’s definitely been a correlation for me.
Related Article: Why Yoga Is the Best Exercise for Weight Loss
To be mindful simply means to bring your attention to this moment. To be present, not lost in your thoughts, somewhere in the past or future. It means noticing what is going on in the moment. To be aware of your body, to notice your breath, to feel your feet on the floor or your seat on the chair.
Being mindful or meditating doesn’t mean that your mind becomes empty as you close your eyes and breathe. It’s normal for thoughts to enter. The key is to just let them come and go and then bring your attention back to what you are focusing on. I usually focus on my breath. Others focus on a word or phrase or watching a candle. Just a few minutes of sitting quietly with our eyes closed focusing on your breath can be very beneficial for alleviating stress.
Mindfulness can be very effective when applied to food and eating. Mindful eating means to concentrate on eating and enjoying your food. It means to not eat while working at your computer or watching tv or driving in your car. It means slowing down to notice the look, taste, and smell of your food.
Question: We all tend to be moving too fast though life. What are some strategies we can use to slow down and be more present with our food choices?
- Think about what we will eat ahead of time.
- Eat regularly. Find a rhythm that works for you.
- Pause for a quiet moment before digging in. Appreciate the food and its presentation. Say grace. Take a deep breath or two.
- Downsize your bites. Cut your food into small pieces. It’s more satisfying and gives you the sense of more.
- Put down your fork between bites.
- Use your non dominant hand to hold your fork.
- Use chopsticks.
- Try to pace yourself with the slowest eater at the table.
- Turn off the tv and cellphone.
- Keep checking in with your plate and pause to ask yourself if you are still hungry. If not stop.
Food for thought: “If I really want to improve my situation I can work on the one thing over which I have control – myself.” ~ Stephen R. Covey
WW Recipe of the Week: Pasta Salad with Tomato & Basil
This is not your typical deli-style pasta salad. This much brighter tasting and colorful version features fresh tomatoes, basil and carrots for crunch. A fresh, flavorful take on pasta salad perfect when summer tomatoes are at their peak of flavor. Each serving has 5 WW Freestyle SmartPoints. Enjoy!
WW Pasta Salad with Tomato and Basil
- 6 ounces uncooked pasta (about 2 cups uncooked, ziti, penne, farfalle, etc.)
- 1/3 cup light mayonnaise
- 1 tablespoon red wine vinegar
- 1/2 teaspoon table salt
- 1/4 teaspoon black pepper freshly ground
- 3 medium plum tomatoes seeded, diced
- 1 small uncooked carrot diced
- 1/3 cup basil chopped
- 3 tablespoons uncooked red onion
- In a large pot of lightly salted boiling water, cook the pasta as the package directs. Drain and rinse the pasta well under cold running water. Drain well so your salad doesn't end up soggy.
- While the pasta is cooking, in a medium bowl, stir together the mayonnaise, vinegar, salt and pepper. Add pasta, tomatoes, carrot, basil and onion. Toss to combine and coat with dressing.
More Easy Healthy WW Friendly Pasta Salads:
*PointsPlus® and SmartPoints® calculated by Simple Nourished Living; Not endorsed by Weight Watchers International, Inc. All recipe ingredients except optional items included in determining nutritional estimates. SmartPoints® values calculated WITHOUT Weight Watchers Zero Points fruits and vegetables using the WW Recipe Builder.
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