MIDWEEK MINUTES April 20, 2013
Midweek
Minutes
April 20,
2103
Hello,
Winners!
Even with the crazy
weather, it's prom day and time to play prom queen, and it's been busy. I have
a few minutes this morning, and it's nice to sit and relax before another night
of walking around (this time NOT in my comfy walking shoes
though). We're doing "What Happens in
Vegas..." Forgive me for a short newsletter. It's
difficult to juggle all the balls in the air this week! The decorating is done,
and about 995 of the 1001 details have been accomplished. A phrase I heard on TV
the other day sticks in my mind..."this is where adrenaline meets exhaustion."
That's exactly the way I feel. One less thing to think about was having Leader
Liz do my Saturday morning meeting. I miss everyone, but I know you are in good
hands today!
As most of you know, I don't
just attend prom, I plan the prom (#31). For about 72 hours each year, I AM
the "prom queen" in town. It's difficult to eat healthy with a totally
different schedule, but I am managing because of planning and setting up
my SPACES. I CERTAINLY have earned some ACTIVITY POINTS PLUS VALUES in the last
2 days. How about you? Most
of my body is totally destroyed right now from bending and lifting and walking,
walking, walking; however, it's great exercise, right?...at least I keep telling
myself that!
As for tonight...I have my fat free salad dressing and my
doggie bag. I could say, "Boy, do I DESERVE to go off plan and eat ALL that
delicious banquet food! I earned LOTS of ACTIVITY POINTS PLUS VALUES, and I
NEED the self-nurturing of a really high caloric meal" (not to mention at least
several large Hershey bars throughout this weekend prom process), but I won't
say that, and I DIDN'T have any HERSHEY BARS! A couple of bubble baths and a
chiropractor's appointment will give me the comfort my body really needs!
Do you have a special eating occasion coming up? Are you
all planned for it? What if you mess up? Just jump back on the horse and
continue with the program at the next meal.
How about you? Will there be
evil forces at work against your plan this weekend? Hey...if I can hang in
there, so can you, and we shall meet again this week! --Zig
It
Takes More Than Luck To Earn These Member Milestones!
(Sorry, I don't have the
Hastings' Stats)
5 lb.
star
Paula H.
(S)
15 lb.
star
Calvin S.
(S)
Cheryl A.
(E)
35 lb.
star
Janice
M.
WELCOME TO
LIFETIME!
Lynne G.
(E)
Get Set for Activity Success
Did you know that
you can get a full-body workout without leaving the house? Here’s
how.
The basis of the Weight Watchers 360° program is
simple: You’re more likely to make healthy choices when those choices are easier
to make. This isn’t true just for food — it applies to exercise, too. So in the
same way that you try to keep healthy snacks front and center at home, it’s also
smart to surround yourself with opportunities to be active. This month’s Routine
— Wear an activity monitor all day, every day — is just the start. Once you’re
set up with that, you’ll want to find convenient, “no-brainer” ways to move more
throughout the course of your day. And all you have to do is look around your
house to uncover them!
Make your home a fitness-friendly Space
With a little imagination and planning (and at little or no cost), it’s easy to sneak in a full workout right at home. Even if you prefer to use fitness resources beyond your front door, like a gym membership or aerobics class, there are simple strategies you can implement at home to make your exercise routine practically excuse-proof. Your meetings Leader and other members will brainstorm ideas and talk about what works at this week’s meeting, but we’ve gathered some tips to help you get started. Don’t forget to check the Spaces tool for even more suggestions.
Which of the small changes will you try this week?
Make your home a fitness-friendly Space
With a little imagination and planning (and at little or no cost), it’s easy to sneak in a full workout right at home. Even if you prefer to use fitness resources beyond your front door, like a gym membership or aerobics class, there are simple strategies you can implement at home to make your exercise routine practically excuse-proof. Your meetings Leader and other members will brainstorm ideas and talk about what works at this week’s meeting, but we’ve gathered some tips to help you get started. Don’t forget to check the Spaces tool for even more suggestions.
- Swap your sofa for a yoga mat and your desk chair for a stability ball. Do sit-ups or other exercises on the mat while you watch TV, and add some core-strengthening moves to break up your computer-screen time.
- Keep dumbbells and resistance bands (or even heavy cans) handy. You can do a couple sets of strength-training exercises whenever you have a few minutes to spare.
- Leave a fitness DVD in the player. When it’s cued up and ready, you’re just one click away from a workout. Tip: Many on-demand cable lineups include exercise shows!
- Add some extra squats when you’re tidying up. You can do these wherever you’re standing. Squat, pick up a toy, put it away, repeat. Work some in while you’re folding laundry, too (in between garments).
- Have a dance party! Blast your favorite tunes and show off your most wild, energetic moves. Get the whole family involved for a fun “they won’t know it’s exercise” workout.
- Jump rope or climb steps for 10 minutes. These are great options for beginners. Do as much or as little as you’re comfortable with to start, and build from there.
- Store outside-the-house workout gear in plain sight. You’re more likely to actually use these items — think sneakers, bike helmet, walking/running shoes, soccer ball — if they’re visible enough to be a constant reminder and easy to grab and go. Tip: Make sneakers more inviting to put back on by untying the laces completely when you take them off. It’s small thing, but it’s one fewer thing you need to do!
- Don’t forget that activity monitor! Make it an automatic habit to wear yours each day. Stash it where you can’t overlook it in the morning, like next to your toothbrush, keys or cell phone.
Which of the small changes will you try this week?
Put workout
clothes and equipment front and center
A good
way to amp up exercise motivation and eliminate excuses is to stop relegating
your exercise clothes to a dark drawer.
After
all, if you can't find your workout clothes, you might quit before you
start.
Likewise, your
treadmill isn't helping you earn activity PointsPlus® values
if it's buried under clothes and shopping bags.
SAVE SOME BUCKS . . .
AND
ALL FITNESS PRODUCTS $5.00 OFF
INCLUDING ACTIVE
LINK!!
Fitness 411: The Ultimate (Cheap!) Home Gym
Low on cash –
or space, for that matter? You can still get a powerhouse workout at home, with
these gear recommendations from Weight Watchers fitness expert Jennifer
Cohen.
Q: I’d like to be able to exercise at
home but I don’t have much space. What three pieces of equipment do I
need?
A: Having the right tools to exercise at home can make a big difference in helping you achieve your weight-, fitness-, and health-related goals. The good news is, you don’t need to invest in big, expensive machines or equipment. You can really get by with some simple hand weights, resistance bands, and a jump rope. (And if you buy the PointsPlus Fitness Series DVDs I developed for Weight Watchers, you’ll be able to choose from different workouts that incorporate hand weights.)
With a set of 3-, 5-, and 10-pound dumbbells, you’ll be able to do lots of different strength-training exercises: Various curls, chest presses, shoulder raises, and boxing jabs; plus, you can use the weights to crank up the challenge with jumping jacks, lunges, squats, and other exercises you already know how to do. With resistance bands, you can do curls, rows, shoulder presses, shoulder flies, deltoid flies, and more.
Jumping rope is a great way to integrate a high intensity cardiovascular session into your life without leaving home. Try to do it on carpet or low-cut grass in your backyard, since these surfaces are better for shock absorption and gentler on your joints than concrete. If you’re new to jumping rope, start with 30 seconds then gradually work up to one minute, then two, then three. Once you get really good at it, you can make it harder by skipping on one leg for a minute then switching to the other leg for a minute, and so on.
Add some simple stretches after doing resistance training or jumping rope, and you will have hit all the fitness cornerstones in the privacy of your own home, without busting your budget or knocking down walls.
A: Having the right tools to exercise at home can make a big difference in helping you achieve your weight-, fitness-, and health-related goals. The good news is, you don’t need to invest in big, expensive machines or equipment. You can really get by with some simple hand weights, resistance bands, and a jump rope. (And if you buy the PointsPlus Fitness Series DVDs I developed for Weight Watchers, you’ll be able to choose from different workouts that incorporate hand weights.)
With a set of 3-, 5-, and 10-pound dumbbells, you’ll be able to do lots of different strength-training exercises: Various curls, chest presses, shoulder raises, and boxing jabs; plus, you can use the weights to crank up the challenge with jumping jacks, lunges, squats, and other exercises you already know how to do. With resistance bands, you can do curls, rows, shoulder presses, shoulder flies, deltoid flies, and more.
Jumping rope is a great way to integrate a high intensity cardiovascular session into your life without leaving home. Try to do it on carpet or low-cut grass in your backyard, since these surfaces are better for shock absorption and gentler on your joints than concrete. If you’re new to jumping rope, start with 30 seconds then gradually work up to one minute, then two, then three. Once you get really good at it, you can make it harder by skipping on one leg for a minute then switching to the other leg for a minute, and so on.
Add some simple stretches after doing resistance training or jumping rope, and you will have hit all the fitness cornerstones in the privacy of your own home, without busting your budget or knocking down walls.
With all the Prom preparation,
my Active Link is SMOKIN'! Thursday I earned 178% and 10 Activity Points Plus
Values! I had 95 minutes of moderate aerobic activity, the stats
said.
Yesterday, was a little slower
since we got done decorating early. I earned 145% and did 115 minutes of
moderate aerobics, and who knows what tonight will bring!
The Stuck-at-Home Workout
When weather or
circumstances leave you housebound, don't throw in the fitness towel. Get in a
good workout — and a clean house to boot!
Some days the weather just doesn't cooperate
with your workout. But when you're stuck inside, neither rain nor snow nor heat
(etc, etc!) should get in the way of your activity. By picking up the pace of
your usual housework and sneaking in some aerobic moves and toning exercises,
you'll have done a total-body workout in no time!
The trick: Just try to get your heart rate up —
exercise at a level no higher than you would rate as feeling "somewhat hard."
Talk to your doctor about the right routine for you, but a good plan to start
with is 30 minutes of aerobic activity on most days — try three to four times a
week at first. When you get the hang of that, add strength training and toning
exercises — go for three times a week. Always gradually warm up with mild
calisthenics and light stretching before working out (you never want to
over-stretch a cold muscle), and cool down by gradually tapering your exercise
intensity. This is a good time to focus on flexibility exercises.
Power Chores
Crank up the music and throw yourself into the household tasks below to maximize calorie burn and muscle build.
Crank up the music and throw yourself into the household tasks below to maximize calorie burn and muscle build.
- Suck it up. Vacuuming is great exercise, especially if you make a
conscious effort to concentrate on tightening your muscles as you push and pull
the machine. Your carpets — and your biceps — will thank you for it! For an
extra challenge, swap arms halfway through.
- Wipe on, wipe off. Washing your windows makes for a great stretching
and toning exercise. Put some muscle into it for high shine and major toning:
the combination of up and down movements will work wonders on your arms and
shoulders.
- Get organized. Been putting off that major reorganizing project? Call
it exercise and get it done! Take the contents of your pantry, bookshelves,
linen closets, etc. out, then reach up and put them back in, in order. You're
getting in another great upper-body workout!
Periodically, take little breaks to do these moves:
Stair Dips: Sitting on the bottom step, knees bent and leaning on your heels, put your weight on your hands and lift your body up and down 12 to 25 times to work out your chest, triceps and shoulders.
Carpet Crunches: Lie on the floor with hands across your chest and your chin tucked; do 10 to 30 crunches, lifting your shoulders slightly off the ground and squeezing in your stomach muscles.
- Wall Push-Ups: Do 10 to 20 push-ups with your arms leaning against a wall. Or do them the traditional way.
Heart-pumping moves
-
Try these ideas from Cory Everson, California-based fitness expert and six-time Ms. Olympia:
-
Turn on the TV. Exercise DVDs and on-demand cable workouts are great options when you're housebound. Choose from beginner to advanced and pick a different one every day (yoga, aerobics, beginner kickboxing — just about anything you can think of) to challenge and motivate yourself.
-
Take flight. Instead of going to step class, use the steps in your house. Vary the moves: First, step up and down on the bottom step for two to three minutes; rest a minute or two and repeat. Then try holding on to the handrail and walking up and down the first three stairs (great for butts and thighs). When you get the hang of that, try walking briskly up and down the stairs a few times (use the banister for support if you need to).Total-body toners
You don't need fancy gym equipment for most toning moves; they require nothing more than your body. So while you're knocking chores off your to-do list, knock out a few reps. For targeted toning moves, see our Workouts (subscribers only) for example exercises.
Member
Recipes
Weight Watchers Grilled Sriracha Barbecue
Chicken
Points: 5 Weight Watchers Points plus
Servings: 4
Serving Size: 2 thighs and 1 tbsp dipping sauce
Ingredients for Chicken
Points: 5 Weight Watchers Points plus
Servings: 4
Serving Size: 2 thighs and 1 tbsp dipping sauce
Ingredients for Chicken
1/4 cup chopped shallots
2 tablespoons brown sugar
2 tablespoons fresh lime juice
1 tbsp soy sauce
4 garlic cloves, minced
1/2 teaspoons dark sesame oil
1 pound skinless, boneless chicken thighs
Ingredients for Sriracha Barbecue
Sauce
3
tablespoons ketchup
1
tablespoon Sriracha (or more)
2 teaspoons
honey
1 teaspoon
grated peeled fresh ginger
4 teaspoons
rice vinegar
OR 1/4 cup
barbecue sauce with 1-3 tbsp of Sriracha to taste
In
a non reactive bowl combine the shallots, brown sugar, lime juice, soy sauce,
garlic, and sesame oil to make the marinade.
Add
the to a large ziploc bag and add the chicken thighs. Refrigerate for at least 3
hours, overnight is even better.
Preheat the grill on high.
Meanwhile, combine the ketchup, Sriracha, honey, ginger, and vinegar
to make the Sriracha barbecue dipping sauce.
You
can also just mix barbecue sauce with Sriracha for a quicker
version.
Grill on high for 4 minutes on each side, keeping the grill closed.
Serve with ketchup mixture.
The Egg Mug
ClassicPER SERVING
(entire mug): PointsPlus® Value:
4
1/2 cup fat-free liquid egg substitute (like Egg Beaters Original)
One wedge The Laughing Cow Light Original Swiss cheese, cut into pieces
Spray a large microwave-safe mug lightly with nonstick spray. Add egg substitute and cheese and stir.
Microwave for about a minute. Stir gently,
and then microwave for another 30 - 45 seconds, until scramble is just
set.
Stir and enjoy!
MAKES 1 SERVING
MAKES 1 SERVING
Weight Watchers Chocolate
Breakfast Shake
Points: 7 weight watchers points plus
Servings: 1 servings
Serving Size: 1 shake
Points: 7 weight watchers points plus
Servings: 1 servings
Serving Size: 1 shake
1/3 10 oz. block firm tofu
1 small banana, sliced
1.5 tbsp. unsweetened cocoa powder
1/4 cup skim milk
1/2 tsp. vanilla
1.5 tbsp. brown sugar
1/2 cup ice
Add
everything to a blender and blend until smooth.
Grape Salad
4 oz. Fat Free Cream Cheese
4 oz. Fat Free Sour Cream
1/2 Cup Splenda Granular
1 teaspoon Vanilla Extract
3 Cups Green Grapes
3 1/2 Cups Red Grapes
1/4 Cup Brown Sugar
1 ounce Pecans, chopped small
In a medium bowl, combine the sour cream, cream cheese, Splenda, brown sugar, and vanilla. Mix until smooth.
4 oz. Fat Free Sour Cream
1/2 Cup Splenda Granular
1 teaspoon Vanilla Extract
3 Cups Green Grapes
3 1/2 Cups Red Grapes
1/4 Cup Brown Sugar
1 ounce Pecans, chopped small
In a medium bowl, combine the sour cream, cream cheese, Splenda, brown sugar, and vanilla. Mix until smooth.
Add in the pecans and grapes. Combine
well. Refrigerate until ready to serve.
Serves: 13 (1/2 Cup Each)
Serves: 13 (1/2 Cup Each)
WWP+: 2
Skillet Chicken Cutlets with
Mushrooms
1 1/2 lbs chicken cutlets
3/4 teaspoon sea salt
1/4 teaspoon fresh ground black pepper
4 tablespoons fresh lemon juice, divided
2 teaspoons olive oil
1 cup fresh button mushrooms, sliced
2 tablespoons Italian parsley, chopped
2 teaspoons whole capers
lemon slices, for garnish
Season chicken with salt and pepper.
Drizzle with 2 tbsp lemon juice.
Heat oil in a large nonstick skillet over medium-high heat.
Add chicken and mushrooms and cook chicken for 2 to 3 minutes
per side or until golden brown and until mushrooms are softened.
Add remaining 2 tbsp lemon juice, parsley and capers and cook
for 2 more minutes.
Garnish with lemon slices before serving.
6 servings
PointsPlus® Value:
4
Low Fat Creamy Cheesy
Potatoes
6 cups cubed potatoes
2 tablespoons fat-free margarine ( I use I Can't Believe
It's Not Butter FAT FREE)
1/2 cup chopped onions
3/4 cup nonfat milk
2 tablespoons flour
1/2 cup plain fat-free yogurt
1 cup low-fat cheddar cheese, divided
1 teaspoon spicy mustard
2 tablespoons grated parmesan cheese, divided
1/2 teaspoon salt
1/4 teaspoon pepper
1 large green onions, chopped
Boil cubed potatoes for 20-25 minutes, til just
tender.
Drain.
Melt fat-free margarine in saucepan, saute
onions til tender.
In a measuring cup, combine milk and flour and
then add to onions.
Cook and stir a minute or two until
thickened.
Turn off heat and stir in yogurt, 1/2 cup
cheddar cheese, mustard, 1 tablespoon parmesan, salt, pepper and green
onion.
It's ok that the cheese doesn't melt at this
step.
In a mixing bowl, combine hot cooked potatoes
and onion/cheese sauce.
Pour into casserole dish that has been sprayed
with Pam.
Sprinkle remaining 1/2 cup cheddar and 1
Tablespoon parmesan over top.
Bake in preheated 350 oven for about 15 minutes
until bubbling.
Allow to cool about 5 minutes before
serving, to allow to thicken.
Servings: 6
PointsPlus® Value:
5
Fruit
Pizza
10 (9X14 inch) Athen's
Fillo Dough Sheets
1 (8 oz.) Package Fat Free Cream Cheese
1 teaspoon Lemon Juice
2 Tablespoons Sugar Free Instant White Chocolate Pudding Mix
1 Cup Splenda Granular
3 Tablespoons Skim Milk
3 Kiwi, peeled and sliced thin
5 oz. Strawberries, sliced thin
2 1/2 oz. Red Grapes, sliced in half
Preheat oven to 375 degrees. Spray a 12" pizza pan with butter flavored cooking spray.
1 (8 oz.) Package Fat Free Cream Cheese
1 teaspoon Lemon Juice
2 Tablespoons Sugar Free Instant White Chocolate Pudding Mix
1 Cup Splenda Granular
3 Tablespoons Skim Milk
3 Kiwi, peeled and sliced thin
5 oz. Strawberries, sliced thin
2 1/2 oz. Red Grapes, sliced in half
Preheat oven to 375 degrees. Spray a 12" pizza pan with butter flavored cooking spray.
Place 1 Fillo sheet on
half of the pan and spray it lightly with cooking spray.
Place another Fillo sheet
on the other half so that they overlap in the middle, but still cover the pan.
Spray again with cooking spray.
Place another Fillo sheet in the opposite direction on 1/2 of the
pizza pan. Repeat as directed above until all of the Fillo sheets have been
used.
Turn under any Fillo dough
that is hanging over the edge of the pan. Bake for 8-10 minutes or until golden
brown. Allow to cool completely.
Place the cream cheese, lemon juice, pudding mix, Splenda and milk in a small mixing bowl and mix with a hand mixer until smooth.
Place the cream cheese, lemon juice, pudding mix, Splenda and milk in a small mixing bowl and mix with a hand mixer until smooth.
Place the cream cheese
mixture on the crust and using a butter knife dipped in warm water, very
carefully spread it almost to the edge of the dough.
Decorate the top with the
sliced fruit.
Refrigerate. When ready to
serve, use a pizza slicer to cut it into 8 wedges.
Serves: 8
Serves: 8
WWP+ = 3
Low Fat Strawberry No-Bake
Cheesecake
Gina's Weight Watcher Recipes
Servings: 8 • Serving Size: 1 slice Points+: 6 pts
Gina's Weight Watcher Recipes
Servings: 8 • Serving Size: 1 slice Points+: 6 pts
8 oz Cool Whip Free
8 oz 1/3 less fat Philadelphia Cream
Cheese
9 inch reduced fat Graham Cracker Crust
1/4 cup sugar
2 tsp vanilla extract
12-14 strawberries, hulled and halved
lengthwise
In a large
bowl, whipcream cheese, vanilla
extract and sugar for a few minutes until fluffy.
Add Cool Whip and whipuntil smooth.
Spoon mixture
into pie crust and chillfor a few hours,
until firm.
Arrangestrawberries on top and serve.
Cinnamon Roll Cookie
Bars
Makes 32 bars ( 3 points
+)
Bars:
1 box yellow
cake mix
1/2 c. ( 1
stick) light butter, melted
2
eggs
1/2 c. packed
brown sugar
2 T.
cinnamon
Icing:
1 c. powdered
sugar
2 T. skim
milk
Preheat oven to 350.
Mix bar ingredients together and pour into a 13 x 9 pan coated with nonstick spray. Bake for 25 minutes. Cool slightly.
Combine icing ingredients and spread over the top of bars. Cut into 32 bars.
This newsletter is in no way
affiliated with Weight Watchers, Inc. It is simply a motivational tool that I
offer to members who attend my Weight Watchers meetings and wish to receive it.
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