Weight Watchers Chat #345 “Simple Swaps to Save You Points!”

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Last week was Chat #344 “Easy Steps to Overcome a Setback!”

Raise your hand if you’ve ever experienced a setback.

The rest of you are either fibbing or just not paying attention LOL.

3 fast facts from WW:

Overcorrecting can land you in a ditch

Setbacks can lead to unnecessary behaviors like giving up or overcorrecting. Gwen told us a story about her grandson getting his tires off in a ditch, but because he was a new driver he overcorrected and ended up flipping his car upside down in the opposite ditch.

Now he’s fine, but don’t you feel like you are upside down in a ditch when you overthink or overreact to a setback sometimes?

And pssssst…giving up is NEVER the answer

Setback doesn’t mean failure

A setback is falling off a horse while you’re learning to ride. Riding the slope down on your bottom instead of your skis. Eating more on your holiday road trip than you planned.

Failure is having the horse put down, setting your skis on fire, or throwing away the 20 pounds you’ve already lost because you ate the whole bag of Bucees Beaver Nuggets

Open In Case of Emergency

While we were packing this week I found a 4 x 6 card that I wrote to myself years ago and had put in a drawer in the kitchen. I wish I had dated it so I could remember how long ago, but non the less there it was when I needed it for this moving / holiday / major life change season.

I consider these sticky notes, index cards, etc to be emergency tools in my tool kit. In case of an emergency (a bag of Bucees Nuggets on a road trip for example) I can open it (or in this case flip it over) and be reminded of a list I MADE to remind me of what I did another time to overcome a setback and not end of in a ditch.

Your list may not look like anyone else’s. If you told me I had to put “batch cook and then eat it every day” on my list we couldn’t be friends. For me things like:

Walk 5 days a week
Track one meal a day
Avoid extra sodium
Drink water before you drink coffee
Weigh in at your NEXT meeting

Have worked to get me back on track before and can work again if I just Open In Case of Emergency!

Your homework was #OpenInCaseOfEmergency. I wanted you to write yourself a little note that says “Remember the last time you had a setback? This is what you did to stay out of the ditch!” and list 3 things that have worked in the past, put it in an envelope and write “Open In Case of Setback Emergency” on the outside.

Let’s see how you did:

Deanna wrote herself a note in her Notes App on her phone that she can grab and open in case of an overstuffed emergency, craving chocolate emergency, or even when she’s feeling overwhelmed by food. Overwhelmed by food, that’s a perfect description of how we all feel sometimes!
Barbara left herself a little note that reminds her that when holiday hub bub gets to be too much she has the right to limit the events she attends without feeling guilty!
Mary Ann thank you for coming in clutch while I was typing by doing your homework! Her note to herself was a do-over, to use her phone to schedule exercise and to take a long look back at how far she’s come!

Bravo, you did it!

This Week’s Topic: “Simple Swaps to Save You Points!”

Wouldn’t it be nice if during the holidays we could break out a pack of Monopoly money and “buy” some extra points? Or a Get Out of Food Jail card would be even better!

[insert YouTube link here]

So since we can’t buy any extra points, WW has given us a guide that is so epic it even says “you’re going to want to screenshot this.” And you are!

3 fast facts from WW:

There are no forbidden foods

You will never be able to live with your food plan long term if you rule out your favorite foods. Check out this week’s graphic (and stay tuned for the second half of tonight’s chat) for some ways to make easy substitutions on your favorite recipes so that everything can be on the menu!

Lowering the points doesn’t lower the flavor (or enjoyability!)

There are a lot of seasoned WW pros out there who have forged the way for smart swaps that don’t cut down on the flavor. Lean on them to see how to lower the points without lower the enjoyment!

Focus on Protein, Fiber and Unsaturated Fats

Just making a simple habit of focusing on protein, fiber and unsaturated fats this holiday season can save points and your sanity!

This Week’s Homework: #SmartSwapSuperPower

Your homework for this week is #SmartSwapSuperPower. In the second half of tonight’s chat I will be sharing some of my smart swaps that I really do consider almost a super power. Without them I wouldn’t be able to keep those favorites on the menu. What Smart Swaps are your Super Power this holiday season? 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 #SmartSwapSuperPower 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: Smart Swap Super Power!

The WW graphic on your Weekly really is worth screen shotting. I’m going to follow their lead this week and share some of my favorite holiday Smart Swaps that are my Super Power to enjoying what I want during the holidays!

[insert YouTube video here]

If Your Celebration Calls For	Try	Points Saved
Sugar in a recipe	A low point sugar substitute like Swerve, Truvia, etc	59 points in 1 cup
Heavy Cream	Fat Free Half & Half	Up to 10 points in ¼ cup
Chocolate Chips	Lily’s or Swerve Chips	Up to 4 points per ounce
Fancy Flavored Coffees	All the holiday seasonal lighter liquid creamers like International Delight Zero Sugar Willy Wonka Fudgy Caramel or a Starbucks blend by The Macro Barista	Up to 27 points per drink
Hot Chocolate	Light powdered or K Cup hot chocolate, or heating up a chocolately protein drink	Up to 7 points per cup
Pudding	Sugar Free pudding mixes blended with NFP Greek Yogurt, a protein drink or silken tofu	Up to 6 points per ½ cup serving
Sangria or Wassail	Light apple or cranberry juice with colorful fruit like whole cranberries, sliced oranges or apples, mint, etc	Up to 4 points per cup
Anything that uses Cream Cheese!	Making your own Fat Free Cream Cheese!	Up to 41 points per recipe!

Making my own Fat Free Cream Cheese is literally my strongest super power during the holidays and my civilian friends and family never know what hit them. My fave ways to use it?

🎄 Hot Pepper Jelly & Cream Cheese 🎄

Follow this link for my recipe!

https://www.ifyouhaveanegg.com/hot-pepper-jelly-and-cream-cheese/