News and Reviews
- Halloween is in TWO DAY! Do you feel like this holiday is a trick for you or a treat?
- The WW branded product sale continues! In Studio sales will cease in early December or when supplies run out. Online sales will continue through Dec 20th or while supplies last! Please note: all sales are first come first serve and ALL SALES ARE FINAL
- The My Progress tab on your app should be updated by now! If not, either restart your device or try to force a refresh of the app. A couple of note:
- To review your food tracking, weigh in and activity progress simply toggle backwards and forwards using the < and > symbols
- The next section reviews your “days in budget”. Simply touch the gray circle with an i inside for a full explanation but basically a “blue dot with a check mark” indicates you stayed within your budget (which includes daily, weekly and activity points); a gray circle indicated you went over your budget (again including daily, weekly and activity points); an open circle indicates no food was tracked that day
- The next three sections give you a week over week overview of how you did with days in your point budget and activity. You can also see the full graph of how your weight is tracking since the beginning of time!
Review Last Week: Last week was Chat #338 “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!
Your homework was #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 wanted you to share one food or recipe you know is packed with protein and share it for our Protein Planning Party!
Let’s see how you did:
- Carol Lou is headed to a Halloween party at work this week and I for one want to attend! I am confident her civilian co-workers never even knew what hit them when she showed up with deviled eggs and a pasta salad made with protein pasta!
- Sherry knows how to knock it out of the park with protein and great taste! She baked a potato, added broccoli, Velveeta shreds and a tiny dollop of real butter. Protein, vitamins and minerals…and she promises you will not be disappointed!
- Deanna rounded out our protein party with a delicious 30 gram of protein Ninja Creami chocolate protein frozen dessert. Go check out her post for all the yummy details!
Bravo, you did it!
This Week’s Topic: “Sustainable Eating!”
First: everyone grab a writing utensil and a scrap piece of paper
When you’re back: just start shouting out any diets or eating plans you’ve been on BESIDES WW.
I’ll start – Physician’s Weight Loss, Atkins, The Cabbage Soup Diet, anything and everything
Now shout out you stopped following them. No matter your answer I can guarantee they all boil down to one thing, you couldn’t sustain that way of eating (or living).
Take this quick quiz from WW:
Make a list from 1 to 6 and answer either YES or NO to each question
When you consider what you ate while on WW last week:
- I ate things I enjoyed
- All foods were on my menu
- I was able to stick to my weight-loss or health goals
- I could be social and go to events
- I was able to eat the same meals as family and friends
- It was easy to find my food at local stores
Now go check the “thumbs up” and “thumbs down” graphic for this topic on your app. If you answered mostly thumbs up and this sounds like an eating pattern you can maintain then go for it! If instead you were mostly thumbs down or you aren’t sure your current plan is something you can do long term it’s ok! Stay tuned for the second half of tonight’s chat and we will take a deep dive into how it looks for some seasoned pros who felt just like you at one time or another!
(full list of questions are on your WW app under Discover Content. Graphics and content are the property of WW and Weight Watchers International)
This Week’s Homework: #SustainabilitySurvey
Your homework for this week is #SustainabilitySurvey. This is where you all help new members and seasoned pros alike! Simply let us know if you were mostly “thumbs ups” on your quiz and name one thing you know makes this a sustainable lifestyle for you. OR let us know if you are mostly “thumbs down” and let us know one thing you struggled with so we can help! 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 #SustainabilitySurvey! 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: What’s One Thing You Can’t Live Without?
In keeping with this week’s chat topic I surveyed some pretty “experienced” dieters and asked “If you think about WW or any other eating program you’ve ever participated in, what is ONE thing you simply can’t and won’t live without?”. I think we can all agree the key to a successful eating plan is making it one we can live with forever. A once and done plan will only work for swimsuit season and class reunions. Let’s hear how these pros (and some of you!) plan to have a successful long term relationship with your eating!
Good Salad Dressing: this lifetime member said they never succeeded at “dieting” before because she thought she had to eat a salad every day and the dressing options were nasty (and honestly probably full of chemicals). Now she explores all of the yummy sugar free options, or opts for something full of flavor so less is more.
I personally LOVE all of the G Hughes options you can find at this Amazon link (please note you will be taken to another website for which I may receive an Amazon Affiliate commission based on qualified purchases)
What is your favorite topping for a good salad?
#AmazonAffliate
Pizza: I hear you! This member says if he can’t have pizza (either delivered or out) then consider him “out”. I am a big fan of some of the lower point pizza options from Trader Joe’s prepared on a Pampered Chef Stone (ask Mindi if you need to place an order!) or in the air fryer. Here is a great 2 ingredient dough recipe that is easy, yummy, and make a deep dish version that make you feel like you are “eating something” LOL. What are your sustainable eating plan ideas for this very popular meal? (click here for the full printable recipe https://www.ifyouhaveanegg.com/hawaiian-deep-dish-pizza-air-fryer/ )
Hawaiian Pan Pizza (Air Fryer)
prep 5 mins
cook 15 mins
total 20 mins
author kelly milligan a.k.a the egg lady
yield 1 pan pizza
Apocalypse or not, this is some of the easiest best pizza you are ever going to try. John likes a thinner crust so we just did half the dough and watched the time a little more closely. It was still pizza perfection.
Ingredients
- 1/2 cup white self-rising flour
- 1/2 cup Nonfat Greek strained yogurt plain
- 1 oz lean Diced Ham
- 1/4 cup diced pineapple
- 1 tsp olive oil
- 2 Tbsp G Hughes Sweet & spicy sugar free BBQ sauce
- 1/4 cup Tillamook Shredded Cheese, Sharp Cheddar (or similar)
- up to 2 slices of overcooked turkey bacon (you want it crisp!)
Instructions
- Mix flour and yogurt together with a fork until you form a ball
- Spray air fryer safe pan with non stick spray and dump the ball into it
- Using a little more flour on your hands pat into pan evenly and all the way to the edges
- Since we are adding two wet ingredients, bake just the dough on 380 for 5 minutes first
- Spread BBQ sauce evenly on crust
- Add remaining ingredients and return to air fryer and continue to bake on 380 for an additional 10 minutes
- Carefully remove from air fryer with tongs, a pot holder, something…this pan will be HOT
- Let cool for just a few minutes and then slide out of the pan, slice with a pizza cutter and enjoy!
Pasta: I got this answer several times. Seems no matter if it’s covered in nonna’s homemade marinara or slathered in cheese, we all love our pasta! I found these two alternatives at Trader Joe’s today (see my Trader Joe’s Haul post on Instagram) and am A-Ok with a good spaghetti squash or zucchini spirals.
Any sage words of advice for someone who needs pasta on their menu for life?
Bread: All of my past tense Adkins or Keto buddies voted for this one. Melisa from our in person meeting did pretty well on Keto but couldn’t keep it up for the rest of her life. Even the Bible talks about the “bread of life”and bread was the essential food of the Isrealites. We were made to eat it people LOL!
How do you fit bread into your life plan?
Pumpkin Spice: That response was oddly specific and because I know this person I’m assuming she meant pumpkin spice latte? If that’s your jam, then you have to check out the easy to order options from Alex Moe to make sure your favorite coffee joint gets your order right AND keeps the points low. Follow Alex on Instagram at @themacrobarista but check out this combo he posted on August 24th for ordering Pumpkin Spice Cold Brew. Be sure and follow, like and comment that you found him on @ifyouhaveanegg when you visit his profile!
Only 80 calories..here’s how Alex says to order!
✅HOW TO ORDER✅
1️⃣Ask for a GRANDE Cold Brew
2️⃣Ask for ONE pump of pumpkin
3️⃣Ask for ONE pump of cinnamon dolce
4️⃣Ask for a splash of half & half
5️⃣ Ask for one packet of zero calorie sweetener (optional)
More pumpkin drinks will be coming, we’ve got a whole 2+ months before the next holiday flavors come out so we’re not gonna blast em all right away. Enjoy!
-Alex ☕️
Eating Out (aka church dinners, work socials, etc): In person workshop member Chris insists she must be able to eat with her co-workers and feel included, satisfied with what she chose, and able to do this for life. Some of her go to’s are a co-worker packed picnic lunch, bringing things for her little personal fridge at her desk, and pre-planning two or three places for everyone to choose from where she can plan her points. I have been pretty successful planning work lunch with John on Wednesdays at Cracker Barrel where I eat grilled chicken tenders, pinto beans (with chow chow!), green beans and if I plan the points right can even enjoy a biscuit!
Tomorrow I will post my Trader Joe’s Haul from today along with the “always a winner with the family” meal tomorrow night! If I can’t enjoy meals with my family that they will also enjoy then this journey isn’t a sustainable one for me.
What are your sustainable solutions for living a long and healthy life with WW? Comment below and you may be mentioned in an upcoming chat!
| 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 |
What great sources of protein would you bring to our protein party? Let us know in the comments below!
Quick Links:
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Need to know where to get something I mentioned? Check out the recommendations section to get all my favorite goodies.
