MIDWEEK MINUTES October 5 2013
Midweek
Minutes
October 5,
2013
Hello, Winners!
First of all...let me announce that the Hastings
Saturday morning folks did NOT lose 220.6 pounds last week! Haha...the "0"
should have been a decimal! Those statistics were NOT officially recorded,
although it would have been nice on the Lose For Good chart! (One more raffle
for a prize this next week, btw.)
Welcome to October! It certainly
feels like summer has flown the coop this morning! It has been GREAT weather
too!!! This is my kind of autumn...great walking weather! However, I guess it's
time to post the winter weather meeting closing
information.
Happy Birthday to all those October
babies. As a rule, I love autumn. At our house, it's the beginning of the
"holiday" season.
Yesterday was my daughter's birthday.
That starts the beginning of the holiday season around our house. There are also
those ballgames, marching band competitions, harvest, hayrack rides...all which
spell F-O-O-D to us. Don't deny it! (For me there's also the stress of the end
of the first quarter at school coming up FAST!)
There was a time for me when October
meant the start of "cook and eat it until January because, after all, it IS the
holiday season"! Well, NOW we find better ways to celebrate than just with
comfort foods.
What are some ways YOU can celebrate
the season besides FOOD? Well, we DO live in the HEARTLAND where food IS a part
of celebrations and get-togethers.
This is not only a great time of the
year for walking (our ROUTINE of the Month for October is "Get Up and Walk At
Least Five Minutes Each Hour"), but also it's a great time for making new
habits, as was our meeting topic last week, and heading off that "Bermuda
Triangle."
Let's get together this week and hope that the lovely
Nebraska fall weather comes back! --Zig
HASTINGS MEMBERS:
Saturday, October 19, the meeting will held at 8:30 because of a staff meeting
in Omaha.
Member
Milestones
Superior: -17.4
lbs.
Hastings Saturday morning:
-8.4 lbs.
5 lb.
star
Marlene S.
(S)
Dianne P.
(H)
10 lb.
star
Tricia K.
(S)
Biggest
Loser
Marlene S.
(S)
Mary C.
(H)
The How-Tos of Habits
Discover smart, simple ways to
make good behaviors stick!
When it comes to making healthy changes, multitasking is not necessarily the
fastest route to success. Eating healthy and exercising may sound simple in
theory, but you know there’s a lot involved to make those things happen on a
regular basis! Trying to tackle a bunch of different behaviors at once can
backfire because you may end up feeling overwhelmed and disappointed if you
can't stick with everything. That’s why Weight Watchers breaks down healthy
behaviors into super-simple habits you focus on one at a time until they become
second nature. For example, this month's Routine: Know what you’re having for
lunch, is designed to be a simple task. The less complicated a new habit is, the
more likely you are to stick to it. And when you’ve conquered one, you’ll feel
motivated and empowered to tackle the next challenge.
Learning a new habit? Try this healthy “sandwich”
At your meeting this week, your Leader will explain that habits (both good and bad) are made up of three parts: the actual behavior sandwiched between a trigger and a reward. Most of these habits are so second-nature we barely even think about them, but breaking them down into their component parts will help you figure out how to change them.
The trigger is the situation that prompts a behavior response, and the reward is what happens afterward to reinforce the behavior so you’ll do it again. Identifying each of these three components will help you understand why you might be sticking to unhealthy habits — and help you come up with healthy new ones. If you want to exercise instead of watching TV, identify the circumstances when you normally plop down on the sofa with the remote. Are you stressed out after a long day at work? Stash a jump rope right next to the remote to remind you to get moving, and save the TV for after your little workout. Remembering that feeling of accomplishment is what will help you make the same smart choice again, until working out becomes a habit.
Make the commitment
What healthy new behavior do you want to adopt? Pick one to try this week. Just one — and it should be something small. Like, really small, and specific. State it positively (something you want to do, not something you want to avoid) and break it down into clear steps you can easily follow. Starting with a pretty hassle-free change means it’s more likely to become a regular part of your day, and you’ll soon be making other small, manageable and sustainable healthy changes as a result. Each change is one brick in the foundation of your successful weight loss. It will take time (and many bricks!) to reach your goal, but you can only get there one brick at a time.
Learning a new habit? Try this healthy “sandwich”
At your meeting this week, your Leader will explain that habits (both good and bad) are made up of three parts: the actual behavior sandwiched between a trigger and a reward. Most of these habits are so second-nature we barely even think about them, but breaking them down into their component parts will help you figure out how to change them.
The trigger is the situation that prompts a behavior response, and the reward is what happens afterward to reinforce the behavior so you’ll do it again. Identifying each of these three components will help you understand why you might be sticking to unhealthy habits — and help you come up with healthy new ones. If you want to exercise instead of watching TV, identify the circumstances when you normally plop down on the sofa with the remote. Are you stressed out after a long day at work? Stash a jump rope right next to the remote to remind you to get moving, and save the TV for after your little workout. Remembering that feeling of accomplishment is what will help you make the same smart choice again, until working out becomes a habit.
Make the commitment
What healthy new behavior do you want to adopt? Pick one to try this week. Just one — and it should be something small. Like, really small, and specific. State it positively (something you want to do, not something you want to avoid) and break it down into clear steps you can easily follow. Starting with a pretty hassle-free change means it’s more likely to become a regular part of your day, and you’ll soon be making other small, manageable and sustainable healthy changes as a result. Each change is one brick in the foundation of your successful weight loss. It will take time (and many bricks!) to reach your goal, but you can only get there one brick at a time.
“Crunchy Snack Sale” October
6–26
All Crunchy Snacks, Popped Snacks, and Granola Snacks:
$3.95
Smoothie Sale October 6
-26
Sweet Hazelnut
Latte Smoothie
All Smoothies:
$5.50
7 Small Steps to a Healthy You
Making just one small lifestyle
change a day, even one a week, can help you reach your
weight-loss goals. Here are seven strategies to work on ... starting
today!
You look in the mirror one day and everything is wrong. Your hair, your
teeth, your skin, your shape. Especially your shape.
So you write a long list, and you make a pact with yourself that tomorrow you'll start a new whiz-bang weight-loss and life-changing plan. According to your calculations, you will be trim, taut and irresistible in three months.
Three weeks down the road, things are worse. What went wrong? Basically, you fell victim to the "END" (Everything Now Dilemma).
With END you have so much on your mind at once that you get confused, you forget a thing or two, you get rattled and then you give up. When you take one thing at a time, your chances for success get much better. Here's a seven-step plan that will help you to take it day by day.
This is as simple as the days of the week because that's how it works: seven days, seven steps. Each day you add one thing, so that by the end of the week you are juggling seven balls without dropping one. Here's how:
Monday
Back to work or school. Resolve that all you will do differently today will be to make sure to eat two or more pieces of fresh fruit. Any time, any way.
Tuesday
Today you will set some goals. Plan where you would like to be by the end of the month, then the end of the year — both in your private and personal lives. Write these goals in your diary or stick them where you'll see them.
Wednesday
Water day. Eat that fruit, keep your goals in mind and drink six or more glasses of water. Add variety with a squeeze of lemon or lime juice. Or sip on herbal tea if you prefer.
Thursday
Add in some exercise. Go for a 20- to 30-minute walk. Walk in the park, around your neighborhood or head for the mall and do some fast-paced window shopping...but don't forget the fruit, the water and to review your goals.
Friday
Fruit, walk, water, goals ... it's getting easier. So this is the day you give your diet a spring cleaning. Eliminate foods that are not helping you stay trim and healthy. You know what they are.
Saturday
Play day. Well done! You're still drinking plenty of water, including fresh fruit in your diet, exercising, eating well and generally staying on track with your life. Spoil yourself with a special treat. Go on, you deserve it. Have some frozen yogurt for dessert, take in that new movie, or plan a weekend away.
Sunday
Traditionally a day of rest. And you can rest, too, since relaxation is key to maintaining control over your new healthy regimen. Take time to lie in a hammock and gaze at the clouds. Put on a facial mask, take a long, luxurious bubble bath, read a book or play with your pet.
Now that wasn't so hard, was it? By the end of just one week you are happier, brighter, healthier and ready to keep going — because you know it takes just three weeks to create a habit. Except you will have created seven by then.
So you write a long list, and you make a pact with yourself that tomorrow you'll start a new whiz-bang weight-loss and life-changing plan. According to your calculations, you will be trim, taut and irresistible in three months.
Three weeks down the road, things are worse. What went wrong? Basically, you fell victim to the "END" (Everything Now Dilemma).
With END you have so much on your mind at once that you get confused, you forget a thing or two, you get rattled and then you give up. When you take one thing at a time, your chances for success get much better. Here's a seven-step plan that will help you to take it day by day.
This is as simple as the days of the week because that's how it works: seven days, seven steps. Each day you add one thing, so that by the end of the week you are juggling seven balls without dropping one. Here's how:
Monday
Back to work or school. Resolve that all you will do differently today will be to make sure to eat two or more pieces of fresh fruit. Any time, any way.
Tuesday
Today you will set some goals. Plan where you would like to be by the end of the month, then the end of the year — both in your private and personal lives. Write these goals in your diary or stick them where you'll see them.
Wednesday
Water day. Eat that fruit, keep your goals in mind and drink six or more glasses of water. Add variety with a squeeze of lemon or lime juice. Or sip on herbal tea if you prefer.
Thursday
Add in some exercise. Go for a 20- to 30-minute walk. Walk in the park, around your neighborhood or head for the mall and do some fast-paced window shopping...but don't forget the fruit, the water and to review your goals.
Friday
Fruit, walk, water, goals ... it's getting easier. So this is the day you give your diet a spring cleaning. Eliminate foods that are not helping you stay trim and healthy. You know what they are.
Saturday
Play day. Well done! You're still drinking plenty of water, including fresh fruit in your diet, exercising, eating well and generally staying on track with your life. Spoil yourself with a special treat. Go on, you deserve it. Have some frozen yogurt for dessert, take in that new movie, or plan a weekend away.
Sunday
Traditionally a day of rest. And you can rest, too, since relaxation is key to maintaining control over your new healthy regimen. Take time to lie in a hammock and gaze at the clouds. Put on a facial mask, take a long, luxurious bubble bath, read a book or play with your pet.
Now that wasn't so hard, was it? By the end of just one week you are happier, brighter, healthier and ready to keep going — because you know it takes just three weeks to create a habit. Except you will have created seven by then.
BAD
WEATHER:
If there will be a meeting cancellation due to SNOW, etc., please stay tuned to
NTV or KHAS-TV. I will call them to announce a meeting cancellation by 3 P.M. for Superior...and as early
as I can (or the night before) for Hastings Saturday morning meetings. You can
also log on to their websites where they have weather closings.
You
can also call the Weight Watchers' 800 number to find out if we are having a
meeting.
1-800-651-6000.
Bring A Friend
9/1/13–10/19/13
The "Bring A Friend" promotion runs through October
19.
During this promotion, when
members bring a friend and the friend purchases a
Monthly Pass subscription,
both are eligible to receive a
gift.
ON-GOING
SALE!!!
Next Week’s Topic:
The Unhealthiest Thing You
Do?
Is it Halloween candy
snacking?
Is it not tracking?
Is it going over your
DPPT?
Next week, we’re going to
introduce you to a Routine designed to counteract the unhealthiest thing we all
do —
and you might be surprised
to find out just what that thing
is!
Member Recipes
Skinny Taco
Dip
submitted by Bev L. –
BCS
Servings: 24 = 2 PointsPlus
8 oz. 1/3 less fat
Philadelphia cream cheese
2 C. iceberg lettuce,
shredded
8 oz. reduced-fat
sour cream
2 large tomatoes,
diced
16 oz. jar mild
salsa
1 C. reduced-fat shredded cheddar
cheese
1 packet taco
seasoning
2.25 oz. black
olives
In a large bowl,
combine cream cheese, sour cream, salsa and taco seasoning and mix well with an
electric mixer.
Spread on the bottom
of a large shallow glass dish. Top with shredded lettuce, tomatoes, shredded
cheese and black olives. Serve with baked tortilla
chips.
TACO SOUP
(one version)
MAKES 12 SERVINGS…4 P.P.V. PER 1 ½ CUP
SERVING
1 lb. 95/5 ground beef, browned and
drained
1 15.5 oz can navy beans,
undrained
1 15.5 oz can kidney beans
undrained
1 15.5 oz can black beans
undrained
1 15.5 oz can corn
undrained
1 14.5 oz can
tomatoes
1 can Rotelle tomatoes (for a milder
soup substitute with another can of diced
tomatoes)
1 envelope Hidden Valley ranch dressing
mix (28 grams)
1 envelope Taco seasoning (35
grams)
2 cups water
Combine ingredients in a soup pot.
Don’t drain any of the vegetables. Simmer. This soup freezes
well.
Ranch-O Bacon
Chicken
Servings: 1 = 4 PointsPlus
submitted by Fran M. – Elks
Club
5 oz. skinless,
boneless lean chicken breast
½ tsp. dry ranch
dressing/dip mix
1 T. precooked real
crumbled bacon
Black pepper to
taste
Preheat oven to 375°.
Spray a baking pan with nonstick spray.
Season each side of the chicken with
a dash of black pepper, and then place the chicken in the pan.
Season the top of the chicken with the ranch
dressing mix.
Evenly place bacon over the top of the chicken.
Use a spatula or the back of a spoon
to gently press down and help the bacon adhere.
Bake in the oven until chicken is
fully cooked, about 20-25 minutes
Fetuccini Alfredo
1
small spaghetti squash (about 2 pounds)
1 Laughing Cow Light Herb and Garlic cheese
2-4 Tbsp crushed garlic
I Can't Believe It's Not Butter spray (to taste)
2 Tbsp light Parmesan cheese
4 4-oz cooked chicken breasts
4 c broccoli, steamed
1. Cut squash in half, lengthwise.
2. Remove seeds with a spoon or fork.
3. Wrap each half in plastic wrap and put both halves in microwave for 6-11 minutes, depending on size.
4. Remove squash halves from microwave, let sit with wrap on for 1-2 minutes.
5. Put Laughing Cow cheese in bottom of large bowls and smoosh it around.
6. Scrape out insides of squash gently with a fork and put in bowl on top of cheese.
7. Add garlic and stir ingredients well.
8. While stirring, add butter spray to help blend ingredients.
9. Slowly sprinkle Parmesan cheese and stir.
10. Add cooked chicken breasts and steamed broccoli
Serves 4
(8 Points+ Plus)
1 Laughing Cow Light Herb and Garlic cheese
2-4 Tbsp crushed garlic
I Can't Believe It's Not Butter spray (to taste)
2 Tbsp light Parmesan cheese
4 4-oz cooked chicken breasts
4 c broccoli, steamed
1. Cut squash in half, lengthwise.
2. Remove seeds with a spoon or fork.
3. Wrap each half in plastic wrap and put both halves in microwave for 6-11 minutes, depending on size.
4. Remove squash halves from microwave, let sit with wrap on for 1-2 minutes.
5. Put Laughing Cow cheese in bottom of large bowls and smoosh it around.
6. Scrape out insides of squash gently with a fork and put in bowl on top of cheese.
7. Add garlic and stir ingredients well.
8. While stirring, add butter spray to help blend ingredients.
9. Slowly sprinkle Parmesan cheese and stir.
10. Add cooked chicken breasts and steamed broccoli
Serves 4
(8 Points+ Plus)
Pumpkin Pie
Smoothie
1 cup Vanilla, Unsweetened Almond Breeze
1 banana
1/2 cup canned pumpkin
1/2 cup vanilla, non-fat Greek yogurt
1 tbsp vanilla extract
1 tsp pumpkin pie spice
4-5 ice cubes
Puree all ingredients in a blender until smooth. Serve
immediately.
Number of servings (yield): 2
Entire recipe makes 2 servings
Serving size is ½ of the whole recipe
Each serving = 3 Points +
Serving size is ½ of the whole recipe
Each serving = 3 Points +
Caramel Apple
Milkshakes
3 cups frozen vanilla yogurt
3/4 cup 1% low-fat milk
1/2 cup applesauce
1 teaspoon cinnamon
1/4 cup caramel topping
3/4 cup 1% low-fat milk
1/2 cup applesauce
1 teaspoon cinnamon
1/4 cup caramel topping
Place the yogurt, milk, cinnamon, and topping in a
blender.
Cover and blend until smooth.
Pour into 6 glasses. Serve immediately.
Makes 6 glasses - @ 5 PP
Chocolate Crunch Snack Mix
Recipe
1 cup Wheat Chex cereal
1 cup pretzel sticks broken in
half
1/4 cup dried cranberries
3 tbsp bittersweet chocolate chips,
melted
Combine Chex, pretzels and
cranberries in a medium sized bowl.
Drizzle with melted chocolate;
stir to combine.
Spread the mixture on a wax paper-lined
baking sheet and refrigerate until the chocolate is set, about 30
minutes.
Entire recipe makes 4 servings
Serving size is ¾ cup
Each serving = 3 Points +
Serving size is ¾ cup
Each serving = 3 Points +
Weight Watchers Pumpkin Chocolate Brownie
Bites
Points: 3 weight watchers pointsplus
Servings: 12
Serving Size: 1 brownie bite
1/4 cup Dutch cocoa powder processed with alkali
1/2 cup white pastry flour
1/4 tsp baking powder
1/4 tsp
2/3c sugar
1 packet Stevia
Points: 3 weight watchers pointsplus
Servings: 12
Serving Size: 1 brownie bite
1/4 cup Dutch cocoa powder processed with alkali
1/2 cup white pastry flour
1/4 tsp baking powder
1/4 tsp
2/3c sugar
1 packet Stevia
1/2 cup canned pumpkin puree
2 tbsp vegetable oil
2 tbsp low fat milk
1.5 tsp pure vanilla extract
1/2 cup chocolate chips
1. Preheat the oven to 350 degrees.
2. In a medium bowl, mix together the dry ingredients. In another bowl, mix
together the wet ingredients.
Then stir the wet ingredients into the dry ingredients. Fold in the
chocolate chips.
3. Pour into a mini muffin tin and cook for 20 minutes until cooked
through.
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.
Remove from list? If you no longer
wish to receive weekly newsletters from me, please reply to this message
indicating "Remove from list" in either the subject header or the body of the
message.
I also try to post the
newsletter on our private FB page "Zig's Winners" and the Google Blog called
Midweek Minutes. Find us on FB and ask to join
our own private support
group!
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