MIDWEEK MINUTES November 2, 2013
Midweek
Minutes
November 2,
2013
Hello,
Winners!
First of all...YAY HUSKERS!!!
WOW, what a finish! Awsome! You can tell what time I am typing here? Amazing
catch and TD! I hope you got to see it.
Anyway! Back to my
newsletter. An extra hour's sleep tonight! Yay! Don't forget to turn your
clocks back! Well, that's the good part. Then, of course, it will get darker
earlier, and that' not the good part. I can't believe we are now into November,
can you? Oh, my. It's a busy time of year, and it's a scary time of year, but
I know that you value your meeting as very important to surviving the Bermuda
Triangle of holidays because you're attending!
I had started to write an
email about two ladies I know and their weight loss surgeries, but then I
thought better. I know that you all don't think surgery is a solution for your
weight loss, so I'll leave it alone. You know that Weight Watchers is the GOLD
STANDARD when it comes to weight management. We just sometimes get off track.
I caught an article by Catherine
Roberts from a website called Activebeat.com
about Autumn and its effect on weight loss (not to mention the
effect holidays have on weight management), so I cut and pasted that here.
1. Overeating
Because obesity puts you at prime risk for heart
disease, eating bear-sized portions when the air starts to chill and the leaves
start to change color is not a wise move for your waistline or your heart. In
fact, oversize portions of the high-calorie carbohydrates we crave come
fall—think white bread, refined pastas, and sugary drinks—will only make you put
on weight.
2. Becoming a Couch Potato
If you sit for at least 8 hours a day at work then
make it a habit to come home and sit for another 6 or more hours until you go to
bed, you’re not getting much activity in your life.
In fact, all of the sitting actually increases your
risk of weight gain, heart attack, and stroke. So get out and get those muscles
and that blood pumping for at least 30-minutes each day.
3. Avoiding Fruits and Vegetables
I know that once the ground frosts over it’s difficult
to stick to that fresh plant-based meal you consumed in summer.
However, loading up on fruits and vegetables vs.
refined sugar is quite easy in the colder months to if you’re willing to buy
local and buy frozen fruits and vegetables with no added sugar when you can’t
get fresh.
4. Hibernating Inside
If you veto going outside come fall, you’ll be in
sorry shape come winter. Why? We all need sunshine (or rather vitamin D) to help
balance mood and combat depression. Plus, getting outside for some fresh air
helps reduce stress, fall allergies, and even lowers blood pressure. So if you
don’t like to be outside after dark, take a stroll on your lunch hour or go for
a run before work.
5. Drinking Excessively
When the weather gets chilly we tend to look for more
reasons to celebrate indoors. And with Halloween parties, Thanksgiving dinners,
and more on the go, alcohol tends to play a big role is social events. But
remember, keeping your drinking to a minimum will keep your weight, blood
pressure, and heart rate balanced, so don’t overdo it!
6. Withdrawing from Social
Activities
Sure, some days we just want to go home from work and
bury our heads. However, the best way to ward off the fall blahs is by getting
out with friends or family a few nights a week. This way you’ll boast your mood,
social connections, and health at the same time.
7. Too Much Comfort Food
In fall it’s easy to stay about as stuffed as a
Thanksgiving turkey. We naturally put on a few pounds to prepare for winter, but
that’s no excuse to stuff yourself with fatty, surgery comfort food and gain a
bunch of “winter” weight. Break the empty carbohydrate cravings by sticking to
complex carbs—like brown rice, whole grain breads and cereals, and whole wheat
pastas come fall.
8. Not Exercising
While the thought of getting up early to job in the
chilly morning air might make you apt to crawl back into your warm bed, a fall
exercise routine will keep you motivated, energized and trim during the colder
months. Try a fun activity, like hot yoga or Zumba class to warm you
up.
9. Not Taking Advantage of a Flu
Shot
Many of us are lucky enough to get a free annual flu
shot as part of our health plan. Many workplaces offer free flu shots to protect
their staff from falling ill due to a chronic virus during months when
immunities tend to plummet. Protect yourself and your loved ones from falling
ill.
10. Becoming SAD
If you tend to get a bit blue during fall and winter,
you might suffer from Seasonal Affective Disorder (or SAD), a depression
disorder that stems from a lack of sunlight (or vitamin D). Be proactive against
the blues by getting outside in natural daylight as much as possible, or
purchase a light box, a tool that mimics natural daylight indoors and expose
yourself a few times daily.
That was good, don't you think? I know
that I wish excess weight could disappear forever with little effort on my part.
Quick fixes are tempting. I've tried some. You;ve tried some. I know that
food is abundant this time of year, and other factors figure into our weight
loss journey that come at us from left field. Overall; however, hearing members
in the meeting room talking this week about their successes as WW members and
the tools which help them, was so COOL!
Come to your meetings! This time of year
it is crucial for us to get support from each other and survive the Bermuda
Triangle together. See you this week! --Zig
Member
Milestones!
Superior: -16.4
lbs.
Hastings: -7
lbs.
Biggest
Loser
Janice M.
(S)
Karren W.
(H)
Imagine what you can do when you add your friends and family to your
team! With Weight Watchers, there’s strength in numbers, and having friends with
you on your weight-loss journey can mean more support, inspiration and
motivation to achieve your goals.
Sure, we’re all grownups now, and perfectly capable of taking care of ourselves and others. But knowing there’s someone out there who’s got your back can have a way of making things feel just that bit easier.
Try it out on your weight-loss plan by inviting a friend to sign up. You could be eligible for a FREE* MONTH extension on your subscription and your friend can be eligible for a FREE 1 year subscription to Weight Watchers Magazine. And, you’ll both get a fantastic opportunity to share your favorite recipes and low PointsPlus value snacks, the accountability to push you onto your feet when the couch is looking pretty darn good, and a supportive ear when you’re having a rough day.
Hurry — it’s a limited time offer! Build your team today!
The Weight Watchers Team
Sure, we’re all grownups now, and perfectly capable of taking care of ourselves and others. But knowing there’s someone out there who’s got your back can have a way of making things feel just that bit easier.
Try it out on your weight-loss plan by inviting a friend to sign up. You could be eligible for a FREE* MONTH extension on your subscription and your friend can be eligible for a FREE 1 year subscription to Weight Watchers Magazine. And, you’ll both get a fantastic opportunity to share your favorite recipes and low PointsPlus value snacks, the accountability to push you onto your feet when the couch is looking pretty darn good, and a supportive ear when you’re having a rough day.
Hurry — it’s a limited time offer! Build your team today!
The Weight Watchers Team
Weight Watchers Approach Yields Greater Weight Loss than Self-help Approach
Internet-based information, free or
inexpensive mobile apps, and social media have made it appealing for many people
to attempt weight loss on their own. However, research findings from a Baylor
College of Medicine study in The American Journal of Medicine, found that a
community-based weight loss intervention, specifically Weight Watchers, is more
effective than a self-help approach.1
The randomized, controlled, six-month trial conducted by Baylor College of
Medicine assigned 292 adults with a BMI between 27 and 40 kg/m2 to
one of two groups – Weight Watchers or self-help with informational materials.
Those in the Weight Watchers group were provided with free access to weekly
meetings, Weight Watchers mobile applications, and the entire Weight Watchers
website.
At the end of six months, participants who were assigned to the Weight Watchers group had lost significantly more weight than those who tried to lose weight on their own, 10.1 pounds compared to 1.3 pounds. Furthermore, they were eight times more likely to lose at least 5% of their initial body weight, the percentage loss that is associated with improved health markers such as cardiovascular risk factors and blood sugar levels.
This is the first study to examine the three complementary ways to access the community-based Weight Watchers weight-loss program – meetings, mobile applications and online tools. Among the 147 participants assigned to the Weight Watchers group, those who used all three access routes together to a high degree (attendance at more than 50 percent of the weekly meetings and use of the mobile applications and online tools at least twice a week) lost the most weight, 19 pounds. Those using two access routes to a high degree lost 9.5 pounds and those using one lost 9.3 pounds. Meeting attendance was the strongest predictor of weight loss. Participants with a high degree of attendance were 11.2 times more likely to lose 5% of their body weight and 15.5 times more likely to lose 10%, as compared to those with a low degree of attendance.
As part of the Affordable Care Act of 2012, the U.S. Preventive Services Task Force (USPSTF) guidelines state that primary care physicians and other clinicians should offer or refer obese adult patients for intensive, multi-component behavioral intervention.2 Weight Watchers provides the type of approach recommended by the USPSTF and has been shown to be cost-effective when compared to treatment from a primary care provider.3
The findings of this study are consistent with other recent studies showing greater weight loss success on Weight Watchers than other types of programs.4-6 Additionally, the Weight Watchers approach is both widely available and affordable.
At the end of six months, participants who were assigned to the Weight Watchers group had lost significantly more weight than those who tried to lose weight on their own, 10.1 pounds compared to 1.3 pounds. Furthermore, they were eight times more likely to lose at least 5% of their initial body weight, the percentage loss that is associated with improved health markers such as cardiovascular risk factors and blood sugar levels.
This is the first study to examine the three complementary ways to access the community-based Weight Watchers weight-loss program – meetings, mobile applications and online tools. Among the 147 participants assigned to the Weight Watchers group, those who used all three access routes together to a high degree (attendance at more than 50 percent of the weekly meetings and use of the mobile applications and online tools at least twice a week) lost the most weight, 19 pounds. Those using two access routes to a high degree lost 9.5 pounds and those using one lost 9.3 pounds. Meeting attendance was the strongest predictor of weight loss. Participants with a high degree of attendance were 11.2 times more likely to lose 5% of their body weight and 15.5 times more likely to lose 10%, as compared to those with a low degree of attendance.
As part of the Affordable Care Act of 2012, the U.S. Preventive Services Task Force (USPSTF) guidelines state that primary care physicians and other clinicians should offer or refer obese adult patients for intensive, multi-component behavioral intervention.2 Weight Watchers provides the type of approach recommended by the USPSTF and has been shown to be cost-effective when compared to treatment from a primary care provider.3
The findings of this study are consistent with other recent studies showing greater weight loss success on Weight Watchers than other types of programs.4-6 Additionally, the Weight Watchers approach is both widely available and affordable.
1 Johnston CA, Rost S, Miller-Kovach K, Moreno JP, Foreyt JP. A randomized controlled
trial of a community-based behavioral counseling program. The American
Journal of Medicine. Article in Press, October 2013.
2 Moyer VA; U.S. Preventive Services Task Force. Screening for and management of obesity in adults: U.S. Preventive Services Task Force recommendation statement. Ann Intern Med. 2012;157(5):373-378.
3 Fuller NR, Colagiuri S, Schofield D, Olson AD, Shrestha R, Holzapfel C, et al. A within-trial cost-effectiveness analysis of primary care referral to a commercial provider for weight loss treatment, relative to standard care-an international randomised controlled trial. Int J Obes (Lond). 2012. [Epub ahead of print August 28, 2012].
4 Jebb SA, Ahern AL, Olson AD, et al. Primary care referral to a commercial provider for weight loss treatment versus standard care: a randomised controlled trial. Lancet. 2011;378:1485-92.
5 Ahern AL, Olson AD, Aston LM, Jebb SA. Weight Watchers on prescription: An observational study of weight change among adults referred to Weight Watchers by the NHS. BMC Public Health. 2011;11:434-8.
6 Jolly K, Lewis A, Beach J, et al. Comparison of range of commercial or primary care led weight reduction programmes with minimal intervention control for weight loss in obesity: Lighten Up randomised controlled trial. Br Med J. 2011;343:d6500.
2 Moyer VA; U.S. Preventive Services Task Force. Screening for and management of obesity in adults: U.S. Preventive Services Task Force recommendation statement. Ann Intern Med. 2012;157(5):373-378.
3 Fuller NR, Colagiuri S, Schofield D, Olson AD, Shrestha R, Holzapfel C, et al. A within-trial cost-effectiveness analysis of primary care referral to a commercial provider for weight loss treatment, relative to standard care-an international randomised controlled trial. Int J Obes (Lond). 2012. [Epub ahead of print August 28, 2012].
4 Jebb SA, Ahern AL, Olson AD, et al. Primary care referral to a commercial provider for weight loss treatment versus standard care: a randomised controlled trial. Lancet. 2011;378:1485-92.
5 Ahern AL, Olson AD, Aston LM, Jebb SA. Weight Watchers on prescription: An observational study of weight change among adults referred to Weight Watchers by the NHS. BMC Public Health. 2011;11:434-8.
6 Jolly K, Lewis A, Beach J, et al. Comparison of range of commercial or primary care led weight reduction programmes with minimal intervention control for weight loss in obesity: Lighten Up randomised controlled trial. Br Med J. 2011;343:d6500.
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Your Lifetime Tool Kit
Using the tools, resources
and strategies that fit your needs is essential for your success.
Trying to get certain tasks accomplished without the
right tools is a recipe for frustration or worse, failure. Ever try to clip a
bunch of coupons without a pair of scissors? Tearing them by hand works, but it
takes forever and you know you’ll end up ripping a bunch in half. Want to head
outside to practice this month's Routine: Walk at least 5 minutes each
hour? You wouldn’t brave the sidewalk without any shoes on! So why would
anyone try to lose weight without the right resources and equipment? At your
meeting this week, you’ll hear what some Lifetime Members added to their own
weight-loss “tool kit” to help them stick with healthy habits and get to goal.
Listen up, because some of their tips and tricks just might work for you, too!
The right tools for the job
Could adding a new tool or technique help your weight-loss efforts? Consider areas where you might be struggling. For example, if you need a little fitness motivation, the ActiveLink® Activity Monitor could be just the thing for you! ActiveLink® goes where you go, tracking all your activity along the way. And it syncs up with your Activity Tracker so you'll know exactly how many activity PointsPlus® values you've earned. Plus, the website experience features personalized activity goals and tips that can help you kick it up a notch! Another helpful resource might be something as simple as getting the right sneakers so you can protect your body from injury (sore feet trumps the best of intentions) and maximize the benefits of your workout.
Been in a meal rut lately? Besides searching for recipes in your Tracker you can also browse Community Recipe Swap. Or check out the What's for Dinner Blog. Sometimes one tool is all you need for the job, but be open to exploring new combinations so you can really find what works best for you.
NOVEMBER Routine: Put Your Fork Down and Sip Water Between
Bites
How
it helps:
Putting your fork down between bites of food, and/or taking sips of water, helps you eat more slowly, which in turn could help you to eat less.
Putting your fork down between bites of food, and/or taking sips of water, helps you eat more slowly, which in turn could help you to eat less.
Make it a Routine:
- Bring a nice water glass — even a wine glass — to the table with you. Make it different than the glass you typically use so you'll notice it more.
- If you need a prompt to put your fork down, either use the same trick — a special fork as a reminder — or put a stress toy on the table to squeeze.
Member
Recipes
Hungarian Goulash
serves 8 ( 6 points +) add
extra points for noodles
2 T. canola oil,
divided
2 c. sliced onion
2-1/4 lb. lean sirloin,
cubed
2 T. Hungarian sweet
paprika
2 tsp. sea salt
1/2 tsp. black
pepper
2 tsp. crushed
garlic
1 ( 28 oz) can whole
tomatoes, drained
1/2 c. red wine
8 T. fat-free sour
cream
egg noodles (
optional)
Heat 1 T. oil in a Dutch oven or large saucepan. Add onion and cook until tender. Remove onion.
Place beef in a bowl with salt, pepper and paprika. Toss to coat.
Add remaining 1 T. oil to pot. Add beef and brown. Stir in tomatoes, garlic and wine. Return onions to pot.
Cover and simmer on low for 2- 2 1/2 hours or until meat is very
tender and sauce has cooked down a bit.
Serve over noodles if
desired and top with 1 T. sour cream.
Breakfast Waffle
Sandwich Recipe
| |||||||||||||||||
Liven up your breakfast waffles with this recipe.
By adding some additional flavors from the ham and apples,
your breakfast waffles will have a whole new look and
taste.
| |||||||||||||||||
| |||||||||||||||||
Directions for Waffle
Sandwich Recipe
You can change up this recipe by
using a different breakfast meat like turkey sausage or bacon.
Try using some mixed berries in place of the apples for even more fun flavor | |||||||||||||||||
Nutrition Facts for Waffle
Sandwich Recipe
|
Skinny Chicken
Chowmein
Ingredients for Chow Mein:
8 ounces dry whole grain spaghetti, see shopping
tip
2 cups celery, sliced on the
diagonally
2 cups onion, diced
5 cups cabbage, shredded
1½ cups cooked chicken breast, diced
Cooking spray
2 teaspoons vegetable oil
Ingredients for Sauce:
Ingredients for Sauce:
⅓ cup plus 1 tablespoon reduced-sodium soy sauce (6
tablespoons)
2 tablespoons brown sugar
2 tablespoons water
2 cloves garlic, mined
2 teaspoons ginger (from a jar), see shopping
tip
Fresh ground black pepper, to taste
Instructions
1. Cook the spaghetti for about 6-7 minutes just
until soft. Do not over cook.
3. In a small bowl, add all sauce ingredients and
mix until well blended. Set aside.
4. Coat a large nonstick wok or pan with cooking
spray. Heat 2 teaspoons of oil in pan.
Add celery and onions and saute over medium-high heat for several minutes until onions become soft. Add cabbage and chicken.
Add celery and onions and saute over medium-high heat for several minutes until onions become soft. Add cabbage and chicken.
Saute another few minutes until soft. Turn down to
medium heat, add noodles and soy sauce mixture.
Stir-fry for about 2 minutes or until noodles are
heated through. Stir constantly to blend everything.
5. Store any leftovers in the fridge for a few
days.
Makes 5 servings (each serving, 1½
cups)
Weight Watchers POINTS PLUS 8 (1 1/2 Cup serving)
Weight Watchers POINTS PLUS 8 (1 1/2 Cup serving)
Harvest Apple
Salad
serves 8
( 4 points+)
Salad:
mixed
salad greens ( about 10 c.)
1/4 c.
chopped walnuts, toasted
1/4 c.
dried cranberries
1 apple,
thinly sliced
2 T.
crumbled Gorgonzola cheese
Dressing:
2 T. light
mayonnaise
2 T. sugar-free
maple syrup
1-1/2 T. tarragon
vinegar or apple cider vinegar
1/4 c. olive
oil
salt and
pepper
For dressing, whisk together all ingredients until smooth.
For salad, place lettuce on a large platter. Top with remaining ingredients. Drizzle with dressing.
Pumpkin Heath Caramel
Cake
serves 24 ( 5
points +)
1 box spice
cake mix
1 can ( 14 oz)
pumpkin ( not pie filling)
1/2 c. egg
beaters
14 oz. can
fat-free sweetened condensed milk
8 oz. Cool
Whip Free
1/2 c. Heath
Bits
4 T. caramel
sauce
Preheat oven to 350.
Beat cake mix with pumpkin and egg beaters ( nothing else). Spread in a 13 x 9 pan coated with nonstick spray.
Preheat oven to 350.
Beat cake mix with pumpkin and egg beaters ( nothing else). Spread in a 13 x 9 pan coated with nonstick spray.
Bake 20-25
minutes or until toothpick inserted near center comes out clean ( do not
overbake)
Let cool. Poke holes in cake with a fork or wooden spoon handle.
Let cool. Poke holes in cake with a fork or wooden spoon handle.
Pour sweetened
condensed milk over the cake and spread evenly.
Refrigerate
until serving or at least 1 hour or until milk has soaked into cake.
Spread Cool Whip over cake. Sprinkle with Heath bits and drizzle with caramel.
Spread Cool Whip over cake. Sprinkle with Heath bits and drizzle with caramel.
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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