August 2013 | Issue #12
Jaime Muhr joined Weight Watchers at Work in
August 2012, with the goal of shedding some winter pounds. She set up a final
goal weight, but honestly never thought she would accomplish it because she
hadn't been at that healthy weight since high school. Now, after losing 47 pounds through the Weight Watchers program, she describes how the program helped her lose weight and improve her health.
Jaime struggled to learn the food point values
and to stay within her “budget.” Over
time she became aware of how much she was overeating and how unhealthy her food
choices had been. She found she wanted
to eat simply, incorporating more “power foods” because it was easier for her to
track. Since Jaime likes routine, she would eat the same things regularly and
pre-planning came naturally to her. To be successful Jaime pre-plans at least a
week's worth of meals and grocery shops accordingly.
Jaime hit her 10% goal in January and happened
to have an annual physical around the same time. She was shocked at the significant drop in her blood pressure. In the past she struggled with seasonal affective disorder in the winter, but this past
winter she felt more energized than ever.
Jaime added exercise into her daily routine
about six months ago. The more she exercised, the more she wanted to push
herself. By the summer, she was able to
bike over 50 miles in one day and has started other new exercise routines like
For Jaime, one of the best parts of the Weight
Watchers at Work program has been the support of her co-workers who are in the
exact same situation. They see each
other in the hallways, giving praise and support. Jaime looks forward to her weekly meetings so
that they can share their struggles and celebrate their progress.
Jaime’s journey is
not over and she is continuing to look forward to opening up more avenues for
healthy and positive changes in her life.
Kate Sumey attends the Weight Watchers at Work
meetings held at the Alaska Court System. Since joining Weight Watchers in
August 2012, she lost 54 pounds and has seen her health improve as a direct
result of the program!
Kate recently had blood work done and was ecstatic
about her results. At her annual
physical last year, she learned she was pre-diabetic. Approximately 10 months
later, after joining the At-Work program, her physician told her that her HgA1c
levels were within a normal range and that her cholesterol levels were
The key to Kate’s success has been eating more
fruits and vegetables, eating smaller portions and increasing her activity. She
has stocked her house with healthy food (and hides snacks—if she wants a snack
she can have one, just not the entire bag). Kate plans a healthy breakfast,
lunch and dinner—she brings her lunch to work and always has fresh fruit and
veggies on hand. The at-work meetings, online tools and ongoing support from
her co-workers have been a HUGE contributor to her success.
Over the past year Kate has increased her activity
which now includes swimming, taking cross-country ski lessons, biking, hiking
and hitting the gym with a friend when the weather is bad.
Kate has learned it’s
not just one thing that contributes to her weight loss; it’s an entire
combination of developing new habits and skills for long-term lifestyle change.
Weight Watchers is not a diet, it is a tool to teach lifestyle change.
Complete a Health Hero nomination form to recognize someone in your office.
Top of page
Don't Eat More, Just More Often!
When it comes to how many times a day you eat, it may seem
counterintuitive to eat more often, but studies have shown skipped meals are
trouble, often resulting in a slower metabolism and overeating when you finally
make time to eat. Eating small meals every two to three hours can have benefits
such as increased energy levels throughout the day, reduced food cravings and
increased caloric expenditure.
the Wellness Challenge page to participate in this month’s challenge
Top of page
Lunch-n-Learn: Nutrition Disasters
Eating on the run, grabbing unhealthy convenience foods and
eating portions that are way too big are some of the most common mistakes
people make. These bad habits can sabotage all efforts at eating healthy.
Whether trying to improve diet for overall health, to lose weight or to prevent
disease, being aware of these common pitfalls can help keep you on
track. Join the HealthSmart Wellness Coach as we go through some of the
common “Nutrition Disasters” and how to avoid them.
- Tuesday, August 13, 12 p.m.
Thursday, August 15, 1 p.m.
Read more information and
sign-up for webinars
Top of page
If you want to lose a
significant amount of weight, or even maintain losses you have already
accomplished, sometimes it can feel like an impossible task. One way to stay focused and motivated is by
joining a support group.
MayoClinic.com, support groups help by connecting people dealing with the same
types of issues, so you can obtain advice, support and encouragement. They help
people experiencing difficulty in their lives to connect with
others who are facing similar challenges. The exchange of stories and
information can be valuable tools for those seeking answers and emotional
To find a support group in your area call (800) 478-2812,
or login to MagellanHealth.com/member/ for additional self-help resources.
Read more about the AlaskaCare Employee Assistance Plan.
Top of page
Weight Watchers Recipe
- 8 Points Plus Value
- Prep time: 20 min
- Cook time: 20 min
- Serves: 6
Crab and avocado make a wonderful pairing.
Though we turned these into burgers, you can serve the crab cakes over salad
- 1 pound(s) lump crabmeat, picked
over for shells
2/3 cup(s) panko breadcrumbs
- 3/4 cup(s) (chopped) uncooked red
onion(s), or minced
1/4 cup(s) cilantro, fresh, minced
- 2 Tbsp reduced-calorie mayonnaise
- 2 large egg(s), lightly beaten
1 tsp ground cumin, or more to
- 1/2 tsp kosher salt
1/8 tsp cayenne pepper, or more to
- 6 spray(s) cooking spray
6 Tbsp store bought guacamole
- 6 leaf/leaves (large) lettuce,
- 6 slice(s) fresh tomato(es)
- 6 item(s) light English muffin,
- Preheat oven to 400°F. Line a baking sheet with
- In a medium bowl, combine crab meat, panko, onion,
cilantro, mayonnaise, eggs, cumin, salt and cayenne. Scoop a heaping 1/2
cup crab mixture onto a flat surface and shape into a 3/4-inch thick
patty; repeat with remaining ingredients. Coat tops of burgers with
cooking spray and place on prepared pan sprayed side-down; coat other side
of burgers with cooking spray.
- Bake until bottoms are browned, about 10 minutes;
carefully flip and cook until browned on other side, about 10 minutes
more. Serve each burger on an English muffin, topped with 1 tablespoon
guacamole and 1 piece each lettuce and tomato. Yields 1 burger per
Crab burger patties can be prepared in advance
to speed dinner prep. This mixture can also be used to make smaller Mexican
crab cake appetizers – just reduce the cooking time to 12 minutes total.
Top of page