News and Reviews
- The WW online shop closing sale continues! The WW Smartscale is now 50% off at $25 while supplies last; it looks like they are down to only SIX variations of the cookbooks all at $3 each; it looks like the regular size silicone popcorn popper is sold out but you can still grab the mini 2 cup size on sale for a limited time!
- If you haven’t updated your app yet go ahead and do it now. The new “What to Eat” section can be found under the Chef’s Hat. Switch easily between At Home and Eating Out and check out all the fun new features!
- Also, please note there is a big change to the Progress portion of the app (see the icon that looks like a graph plotting). Now you can see lots of progress points including days tracking, weight tracking, activity, days in blue dot range / out of blue dot range / and no tracking. Anyone know the new Blue Dot range?
- Annnnnd it looks like the Challenges tab has changed, more on that later as I snoop around 🙂
Review Last Week: Last week was Chat #337 “Portions 101!”
Whoever coined the term “eat with your eyes” wasn’t kidding.
Medical Definition of Serving size:
1. The portion of food used as a reference on the nutrition label of that food.
2. The recommended portion of food to be eaten.
But if you’re like me you are more likely to eat with your eyes instead of your tummy. How much ice cream does it take to satisfy me? I don’t know, how big is the container and how many people am I required to share it with LOL?
Three Fast Facts from WW:
Read the label
The amount of food listed on a product’s nutrition label or often found in a recipe is known as a “serving size”. The USDA sets these standards and by law, serving sizes must be based on the amount of food people typically consume and not on how much should consume. Weight Watchers uses standard serving sizes to allocate a points value to that amount of food.
Example: a standard “serving size” of Ben & Jerry’s Cherry Garcia is ⅔ of a cup and equals a whopping 20 points.
Use your eyes
Using your eyes, your hunger level, or even past experience you may choose a specific “portion size” aka the amount you are choosing to consume at that time.
Example: a perfect scoop at a Ben & Jerry’s scoop shop is 3 oz and equals 12 points. If you decided to scoop up your B&JCG at home instead, a standard ice cream scoop serves up 4 oz or a ½ cup at 15 points. The portion is whatever amount you choose at that time and situation.
Portion Power
Realizing that the amount you choose to consume may vary up (or down!) from the recommended amount can help you plan and stay within your points budget.
Example: if I am home alone (no witnesses LOL) a perfect “portion” of Cherries Garcia could be a pint container or FIFTY-NINE mind blowing points because my eyes can’t let my tummy be happy until that container is empty. If I happen to be out and about and decide to enjoy a perfectly portioned Scoop Shop scoop, I am just as happy with my tiny empty cup and save 47 points in the process.
Your homework was #PortionPower We are going to spend the next 30 minutes talking about portions and that will helpfully assist with your homework for this week. I want you to find ONE food, locate its assigned “serving size” either on the container, in a recipe or on the product website and then determine what would be an appropriate “portion size” and the corresponding points for YOU. Not for me, not for her or for him, the appropriate portion for YOU
- Marlene had a box of No Sugar Added Fudgesicles. They have serving size on their box as 3 pops. However the Weight Watchers app has serving size as 2 pops. Her perfect portion is 2 pops (2 points for 2 pops.) AND she just ate two to confirm that’s the perfect portion size for HER!
- Lynn says a serving size of ground beef is usually 3 oz for 4 points, but one night last week she was extra hungry so cooked herself a 5 oz lean ground beef for 6 points Patty and paired it with zero points cooked cabbage and Fiesta corn for a very filling dinner of 6 points!
- Sylvia noted that a serving of Townhouse pita crackers is 6 for 2 points. But that day her portion was 12 crackers for 4 points. She thought she should have only had 6 because salty snacks are her weakness, but that’s the perfect power of portions…you eat and track what’s right for you on that day!
Bravo, you did it!
This Week’s Topic: “Building Meals for Strength and Energy!”
If I say “let’s build some muscle!” What is the first thing you think we are going to do?
Last week Gwen dropped a bomb on us by pointing out that every time we lose weight we also lose a combination of fat and lean mass (muscle). But if (when) we gain a little or a lot back, we only gain fat. What? Whyyyyy??
Weight bearing exercise or strength training might be your first answer, but making sure your day is filled with good quality protein is the first step towards building (or re-building) muscle and bone strength.
Three Fast Facts from WW:
Protein, Calcium and Vitamin D oh my!
Maintaining a diet rich in protein, calcium and Vitamin D can actually help maintain that muscle and bone strength WHILE you lose weight.
Eat well, stay fuller
Enjoying meals that are higher in protein helps you feel fuller and stay satisfied longer, which can also add in your weight loss efforts.
Protein Planning Party!
Planning meals that contain more protein (especially when paired with calcium and Vitamin D) helps you to be more intentional about your choices and make sure you get the nutrients you need to keep your body strong and full of energy!
This Week’s Homework: #ProteinPlanningParty
Your homework for this week is #ProteinPlanningParty. This is where you all team up and help each other. I’m going to review some not so obvious sources of protein in the second half, but for your homework I want you to share one food or recipe you know is packed with protein and share it for our Protein Planning Party! Now DO YOUR HOMEWORK because I promise there is something in your fridge or pantry that needs to either be seen or unseen! Whatever it is let us know, I promise your decision to participate this week will help you AND someone else! Then type it, snap it, share it however you like, and then tag me for your next cool badge!
Don’t forget to do your homework #ProteinPlanningParty! and tag me when you share on social media!
- Tag @ifyouhaveanegg on Instagram
- Tag @ifyouhaveanegg on our Facebook Page
- Tag @Kelly Green Milligan in our Facebook Group
- Tag @ifyouhaveanegg on WW Connect
Extra Credit: Sneaky Places to Find Protein
When we think of protein, most of us immediately think animal protein. My mother became vegan later in life due to health reasons and never had any issues get in enough as long as she was preparing her own meals. Myself and many of my friends enjoy meatless meals that are filling, delicious and full of protein…with and without animal or dairy. Please don’t think I’m condoning a good steak or some chicken, I still eat meat! This half of tonight’s chat will focus on some surprising ways to find a little extra, and some in sneaky places you may have never looked!
While WW does not have a recommended daily amount of protein, here is a quick way to do some match to find out what the recommended dietary allowance is for you. (Heads up, it involves math LOL)
Take your weight (example 150 pounds) x .36 grams = 54 grams of protein per day
If you weigh 200 pounds x .36 grams = 72 grams of protein
If you weigh 120 pounds x .36 grams = 43.2 grams of protein
Sounds like a lot right? Let’s take the 150 pound example and see what we find!
Protein Pro Tip #1: foods that are higher in protein are usually lower in points. Coincidence? I don’t think so
Protein Pro Tip #2: beans, legumes and lentils boast some pretty potent protein numbers, are zero points, and can literally be used hundreds of ways in your diet. Lentils also contain fiber, folate, magnesium, potassium, iron, copper and manganese.
- ½ cup of lentils is a little over 9 grams of protein
- ½ cup of chickpeas is more than 6
- ½ cup of black beans is almost 9!
Protein Pro Tip #3: Many types of fish, egg yolks and fortified cow’s milk are great sources of protein AND Vitamin D
Protein Pro Tip #4: Nonfat Plain Greek Yogurt can provide up to twice as much protein as other types of yogurt
Protein Pro Tip #5: 1 cup of Quinoa provides 8 grams of protein but quinoa is also known as a complete protein because it contains all nine of the essential amino acids that your body can’t make on its own
Protein Pro Tip #6: According to Eat Well.com there are even many vegetables that are high in protein. Check out this chart from their website.
| Food | Serving Size | Grams of Protein |
| Lean Beef | 3 oz cooked | 22 |
| Fat Free Milk | 1 cup | 13 |
| Tofu | 3 oz | 3.5 |
| Tempeh | 3 oz | 16 |
| Hummus | 2 Tbsp | 2.3 |
| Kodiak Cakes Power Cakes Flapjack & Waffle Mix | ½ cup | 15 |
| Bone Broth | 8 oz | 10 |
| Pre-Prepared “Protein Bowls” | 1 serving | 12-18 |
| Protein Drinks | 1 serving | 20-30 |
| Light String Cheese | 1 | 5 |
| Deli Turkey Breast | 2 oz | 10 |
| Chickpeas | ½ cup | 6 |
| Peas | ½ cup | 3.5 |
| Broccoli | 1 cup | 2.5 |
| Low fat feta cheese | ¼ cup | 5 |
| Whole Egg | 1 | 6.3 |
| Artichokes | 1 cup | 2.5 |
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