July 24-30, Love. Your. Summer. Mindfulness can help you savor the best of the season!

July 24-30, 2016 Love Your Summer Mindfulness can help you savor the best of the season! Love Your Summer What is it about this season that’s s...
Author: Marybeth Brooks
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July 24-30, 2016

Love Your

Summer

Mindfulness can help you savor the best of the season!

Love Your

Summer

What is it about this season that’s so special? For most of us, summer is a time to ease up on routines, travel more, and enjoy longer days. It just feels happier! Bring that feeling to your own life by savoring all that summer has to offer. How does it help? Taking part in pleasurable, engaging, and meaningful activities can boost life satisfaction, according to research.* And when you do them with attention—and intention—even a 20-minute

eat a peach

What to do: Savor your summer Treat your senses with this delightful exercise, inspired by a classic mindfulness practice. Choose a ripe piece of fruit—a peach, blackberry, strawberry, or plum is ideal. But you can try it with any ripe summer fruit or vegetable.

daily walk can leave you feeling happy and appreciative all week.** In fact, scientists think it’s possible that regular meditation and mindfulness practices may literally change your brain, enhancing emotional and self-regulation, memory and learning, and body awareness.*** All of those good things can help you stay motivated and on track with your weight-loss and healthy-living progress.

SIGHT Gaze at the fruit. What does the skin look like? Is it shiny? Is it one solid color or are there variations? What is the shape? Do you notice any dents or markings? TOUCH As you roll the fruit in your hand, what does it feel like? Does it give under your fingers? Is the skin bumpy or smooth? Do you feel any drops of moisture? SMELL Bring it to your nose and inhale the fragrance. Is there a sweet perfume? A hint of mustiness? Earthiness? HEARING Gently bite into the fruit. What does that sound like? Is there a soft slurp or a crunch?

“Summer afternoon—summer afternoon; to me those have always been the two most beautiful words in the English language.”

* Peterson C, Park N, Seligman, M. Orientations to happiness and life satisfaction: The full life versus the empty life. J Happiness Stud. 6(1): 25–41. **Bryant, F. and Joseph Veroff. Savoring: A New Model of Positive Experience. Mahwah, NJ: Lawrence Erlbaum Associates, 2007. *** Fox KC, et al. Is meditation associated with altered brain structure? A systematic review and meta-analysis of morphometric neuroimaging in meditation practitioners. Neurosci Biobehav Rev. 2014 Jun;43:48-73.

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Cover photo by Stocksy

—Henry James

TASTE Chew slowly, letting the fruit linger on your tongue. Are there tangy notes? Sweet? Bitter? Think of how different this experience is from eating while driving to work or watching TV. Bring this sense of presence to other day-to-day activities—and you might find yourself calmer and even happier.* *Praissman S. Mindfulness-based stress reduction: a literature review and clinician’s guide. J Am Acad Nurse Pract, 2008;20(4);212-216.

Continued

think again

If you’re not sold on the benefits of mindfulness, see if these tips can help. Change your thinking and you can change how you feel, and thus, what you do! challenge:

“I don’t know what to do.”

??? challenge:

“I don’t have the time to sit and meditate.”

Challenge:

“When I try it, my mind wanders.”

Share your #SummerDreams on Connect on the mobile app (for subscribers).

I'm going to let go of the fantasy “Beach Body” and just enjoy my body “as Is” all summer long.

solution: Being mindful

is simply being fully present in the moment, such as being aware of your body, the pressure of the chair beneath you, your breathing, your heart beat…. Visit bit.ly/5MinuteMeditation for an easy way to do it.*

—tripswitch*

TIP FROM A LEADER

I’ll enjoy everything summer brings: tomatoes, outside concerts, and sunlit walks with my wife.

I try to explain to people that #sunshine and #exercise are the best anti-depressants in the world and are both FREE!! —twosilly4u83*

solution: Even a minute or two of

sitting quietly, eyes closed, and focusing on your breath and body can work wonders. And you can practice being mindful when doing a task like folding laundry or weeding, or even while eating.

SOlution: It’s normal for thoughts

to intrude. Acknowledge them and gently bring your mind back to the present. The more often you do it, the easier it gets!

Zach, Leader in Connecticut

To do this week • Do the “Savor Your Summer” exercise on page 3. Jot down your thoughts.

• What I want to accomplish this week:

Learn more about mindfulness in “Weekly Extra” in this week’s e-newsletter (for subscribers) or go to weightwatchers.com/weeklyextra *From the UCLA Mindful Awareness Research Center.

Do our summer try-a-thon!

Try something new each week— and if you come to your meeting for 11 out of the 13 weeks of summer, you’ll get an award! See your Meeting Room team for info. *Posted on Connect on the mobile app (for subscribers).

weight watchers weekly | 5

Fit Hit

FAST &EASY

Tighten your abs with Knee Pulls! Lie on your back, then curl up to sitting, bringing in one knee, keeping the other leg straight. Hug your knee into your chest as you sit up, then lower back to the floor, arms straight out. Alternate legs for 1 minute.

From weightwatchers.com

Thoughts on my meetinG… great stuff I heard.... helpful tips... whatever!

Check it out on the Hot5® app (free;

Better Together Sweepstakes - logo lockup

premium content for subscribers)

[vegetarian]

The journey is even better when you take it together.

PAsta salad with tomato & basil

Invite a friend to join Weight Watchers* for a chance to win a 5-day retreat and MEET OPRAH! Ask your Leader for details.

This is not your typical deli-style pasta salad. This much brighter tasting and colorful version is loaded with crunch (but not SmartPoints!).

NO PURCHASE NECESSARY. Open to legal residents of 50 US & DC, who are 21 years of age or older V1 V1.1 as of date entry. The Better Together Sweepstakes begins 5/1/16; ends 10/31/16. Sponsored by VibeofTexture backround All vector Weight Watchers North America, Inc. For official rules, free method of entry, and complete details, visit www.weightwatchers.com/oprah-refer-a-friend

5 SmartPoints® value per serving // Prep 12 min // Cook 10 min // serves 6

In a large pot of lightly salted boiling water, cook pasta as package directs. Drain and rinse under cold running water; drain well. In a medium bowl, combine mayonnaise, vinegar, salt, and pepper. Add pasta, tomatoes, carrot, basil, and onion to bowl; toss to mix and coat. Yields about ¾ cup per serving.

make ahead This recipe tastes best freshly made, but if you would like to prepare it ahead, just keep the dressing separate and toss shortly before serving. It’s important to use nice, ripe tomatoes for the best flavor. Diced beefsteak or halved grape tomatoes can be substituted for plum tomatoes if they aren’t beautifully ripe.

*Referred friend must sign up for a Weight Watchers subscription membership.

Recipe © Weight Watchers International, Inc. All rights reserved. Photo by Tara Donne

6 oz mini farfalle or bowtie pasta (about 2 cups) ⅓ cup light mayonnaise 1 Tbsp red wine vinegar ½ tsp table salt ¼ tsp freshly ground black pepper 3 medium plum tomatoes, seeded and diced 1 small carrot, diced ⅓ cup chopped fresh basil 3 Tbsp chopped red onion

VP Content/ Editor in Chief Theresa DiMasi Managing Editor Andrea Messina

The Weight Watchers Weight Loss System and these materials are proprietary to Weight Watchers International, Inc. and are licensed to Weight Watchers members solely for their personal use in losing and controlling their weight. Any other use is strictly prohibited. NOT FOR RESALE. U.S. patent pending.

Creative Director Ed Melnitsky

WEIGHT WATCHERS and SmartPoints are the registered trademarks of Weight Watchers International, Inc..

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©2016 Weight Watchers International, Inc. All rights reserved. Printed in U.S.A. Late-breaking news For updates and corrections to Weekly recipes and other content, go to weightwatchers.com/wwwupdates Let us know what you think about the Weekly and our new approach! [email protected]

Sip smart Enjoy Cosmopolitan City and Margarita Mambo nonalcoholic cocktail mixers, each 0 SmartPoints value per serving! Available in participating meeting locations.

While supplies last. 20160724

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