MIDWEEK MINUTES January 11, 2014
Midweek
Minutes
January 11,
2014
Hello,
Winners!
Congratulations to Weight
Watchers for being declared the BEST for the 4th year in a row! We all know
it!
Weight Watchers keeps me
going because sometimes there are just days. On Monday it was
PREEEETTTY cold ( in most of the U.S.), but the members came out to
Superior anyway! Thank you! I’m so very proud of you for coming! It was also
back to school and reminders of why Christmas vacation was so nice. It’s
already getting busy again at school and at Weight Watchers, and I have to
PLAN! That was our topic this week, and I need it! Oh my goodness! By
Wednesday I got tired and stressed. Had I not made my soup ahead of time and
planned my suppers, well, it would have added stress to my already crazy
days.
Now... I am trying to keep
it SIMPLE. If I can get my ducks in a row with planning my meals and snacks,
then the rest of the busy, nutsy days just goes better. The next thing to
tackle is to get my exercise back to a routine as well. I’ll let you know how
that goes.
How about you? Did you
plan ahead for the week? Is coming to your meeting on your calendar? I hope so
because we all know that the meetings are so important on several levels. If
you haven’t been to a meeting this new year yet, we sure hope to see you there!
I wanted to let the “Yahoo
members” know that I put them in a separate list this week to mail out. There
was some sort of server glitch last week which sent out multiple copies of the
newsletter to Yahoo users. It must have been quite interesting, not to mention
annoying, to keep getting my newsletter! Thanks for being so patient! Thank
you also for letting me know of any errors in the newsletter. I will post the
newsletter on Facebook a bit later tonight.
--Zig
on these Member
Milestones
Superior: –15
lbs.
Hastings: –2.8
lbs
15 lb.
star
Lori G. ( S
)
Biggest
Loser
Lori G. ( S
)
Brandy . ( H
)
Success Secret #1:
Timing is Everything
Why and how to schedule your meals and
snacks.
Now back to
reality. Most likely, you're the chef in the house. You probably also have to
juggle hectic schedules, never-ending to-do lists, and long work days. But if
you wait until 6 p.m. to decide what’s for dinner, the family could end up
eating greasy takeout. A few of these last minute "convenience dinners," and
before you know it, you've slipped back into unhealthy eating
habits.
Planning meals in advance will help to keep you in control and on track — especially when life gets busy. Plus, your choices will be healthier, since you're not making spur-of-the-moment decisions when you're already hungry. Of course, with Simple Start's array of easy, wholesome options for anytime of day, most of the work of choosing well is done for you.
Following Simple Start and attending meetings regularly for the first 4 weeks is a great way to get you on the path to long-term success. Plus, if you attend your meeting for four out of five weeks, you’ll get an award to recognize your commitment! (Speak to your Leader or Receptionist for more info).
5 meal-planning perks
Planning meals in advance will help to keep you in control and on track — especially when life gets busy. Plus, your choices will be healthier, since you're not making spur-of-the-moment decisions when you're already hungry. Of course, with Simple Start's array of easy, wholesome options for anytime of day, most of the work of choosing well is done for you.
Following Simple Start and attending meetings regularly for the first 4 weeks is a great way to get you on the path to long-term success. Plus, if you attend your meeting for four out of five weeks, you’ll get an award to recognize your commitment! (Speak to your Leader or Receptionist for more info).
5 meal-planning perks
- You'll feel satisfied throughout the
day. Research shows that going long
spans of time without eating can cause us to become overly hungry and eat more
than we should. On Simple Start your hunger and energy levels remain more even
and predictable throughout the day. And we recommend that you don't let more
than four hours go by without having a meal or healthy
snack.
- It
gives you structure. Knowing when
you'll be eating lets you arrange the rest of your day accordingly — so you
benefit from a more orderly, controlled schedule all around. Having a solid meal
schedule can also have a ripple effect — helping you stick with other healthy
behaviors.
- You
can save some cash. Smart food picks
don't have to hit your wallet hard. Read some of the ways our Community users
keep supermarket
costs down. Plus, on Simple Start, you'll save
money you'd normally spend on takeout and pre-packaged meals.
- It’s
an opportunity to teach kids about healthy foods. Get them into the
kitchen with you, prepping meals and learning to appreciate the power of
nutritious ingredients and delicious dishes. The more kids learn at home, the
easier it will be for them to make smart food choices when at school, at
restaurants, and beyond.
- You won't be thinking about food all the time. It might seem counterintuitive, but scheduling meals helps keep your mind off food between meals and snacks because the decision is made. So, you can move on knowing you'll be enjoying a meal or snack at a set time.
Updates to Simple
Start App, Including Recommended Portion Sizes for
Recipes
Based on feedback that the digital team gathered from focus groups with members, we've made some great changes to the Simple Start app in an update released this week. Most notably, we've added portion sizes to all recipes in the app. This is because we observed that app users—particularly users who are familiar with the Weight Watchers Mobile app—felt more comfortable when recipes showed portion sizes. Of course, members on Simple Start can still eat Power Foods until they're satisfied—regardless of portion.
Other updates to the app based on user feedback include:
Based on feedback that the digital team gathered from focus groups with members, we've made some great changes to the Simple Start app in an update released this week. Most notably, we've added portion sizes to all recipes in the app. This is because we observed that app users—particularly users who are familiar with the Weight Watchers Mobile app—felt more comfortable when recipes showed portion sizes. Of course, members on Simple Start can still eat Power Foods until they're satisfied—regardless of portion.
Other updates to the app based on user feedback include:
• Updated introduction copy
• "Coach marks" to get users familiar with how the app works
• Vegetarian meals are now marked with an icon in the top-right corner
• Users can now keep tabs of Simple Start meals, snacks and indulgence they ate
• All meals now include appropriate cook times and temperatures
• "Create Your Own Meal" builder tool now includes fish, hot sauce, ketchup, and more
• "Coach marks" to get users familiar with how the app works
• Vegetarian meals are now marked with an icon in the top-right corner
• Users can now keep tabs of Simple Start meals, snacks and indulgence they ate
• All meals now include appropriate cook times and temperatures
• "Create Your Own Meal" builder tool now includes fish, hot sauce, ketchup, and more
2014 New Year, New You
Challenge: Week 3
Welcome to 2014! Here's to a new year and a fresh resolve to
set yourself up for long-term success. Hint: It's easier than you
think.
With its cold
weather and post-holiday anticlimax (not to mention uncomfortably snug pants),
January is not the kindest month. Why, then, do so many of us also spend the
first few weeks beating ourselves up about what we ate and drank in December?
Right here and now, we are officially declaring the holidays Behind Us, and are
ready to help you focus on your goals for 2014. Whether you’re new to Weight
Watchers, or simply looking for help you recommitting or sticking to the Plan,
we’ll help you succeed.
Your goal might be a sizeable one, or it might be just a few pounds away. Whichever camp you fall into, contemplating a whole year stretched ahead of you can feel overwhelming. Instead of worrying about the next 12 months, take our Challenge to get a far more manageable set of activities, ideas and motivation. Read the articles over the next four weeks, and head to the Community to participate in the Challenge with others looking to start the year off right.
Week 3
This week’s task is to move more. So, whatever your current activity level is, add five minutes a day. It’s as simple as that. If you’re not exercising yet, have a little fun and dance around your bedroom with music in your earphones. For the more self-conscious, a walk around the block is a great way to start. Five minutes is all we're asking yet, of course, your five-minute walk around the block might well turn into 10, 15 or even 30 minutes if the mood takes you. (Remember to talk to your doctor before setting out on any new exercise plan.)
And if you’re already active, you can either use those five minutes to extend your workout, or try something completely different — five minutes on the rowing machine might use muscles that your step class overlooked! If you’ve taken a class at the gym that has a fixed start and end time, then do a quick five minutes on the elliptical afterwards. Better yet, instead of just standing around in line waiting for the class to start, look down upon your classmates from the vantage point of an exercise bike, knowing you’re getting a far better warm-up than they are.
Either way, grab the opportunity to try something new — it’s only five minutes of your life. Be sure to come back next week for your week 4 task!
Your goal might be a sizeable one, or it might be just a few pounds away. Whichever camp you fall into, contemplating a whole year stretched ahead of you can feel overwhelming. Instead of worrying about the next 12 months, take our Challenge to get a far more manageable set of activities, ideas and motivation. Read the articles over the next four weeks, and head to the Community to participate in the Challenge with others looking to start the year off right.
Week 3
This week’s task is to move more. So, whatever your current activity level is, add five minutes a day. It’s as simple as that. If you’re not exercising yet, have a little fun and dance around your bedroom with music in your earphones. For the more self-conscious, a walk around the block is a great way to start. Five minutes is all we're asking yet, of course, your five-minute walk around the block might well turn into 10, 15 or even 30 minutes if the mood takes you. (Remember to talk to your doctor before setting out on any new exercise plan.)
And if you’re already active, you can either use those five minutes to extend your workout, or try something completely different — five minutes on the rowing machine might use muscles that your step class overlooked! If you’ve taken a class at the gym that has a fixed start and end time, then do a quick five minutes on the elliptical afterwards. Better yet, instead of just standing around in line waiting for the class to start, look down upon your classmates from the vantage point of an exercise bike, knowing you’re getting a far better warm-up than they are.
Either way, grab the opportunity to try something new — it’s only five minutes of your life. Be sure to come back next week for your week 4 task!
Try the new bars
and popped snacks!
$5.00 off new member kits
BUNDLE THESE for
$20
Your New Body Begins
Here
Start the year off right! Rev up your fitness routine to
fast-track your health and weight loss goals.
New year,
new fit and fabulous you. Sound far-fetched? It's not — provided you make the
right vows. "Women often fail to achieve their New Year's resolutions because
they set impossible goals for themselves, or because they're not honest with
themselves about their fitness routine," says Dana Rucci, a former trainer and
representative at IDEA Health and Fitness Association in California. "The key is
to make small, achievable changes that add up to big results." To help you get
started, we've put together four fitness resolutions that can help to make 2014
your best year ever.
1. Find an exercise routine that works for
you
Wish as you might, working out twice a week won't give you a toned tush or thinner thighs. To see results, exercise has to be a daily activity — one that's as much a part of your schedule as, say, brushing your teeth. Luckily, that doesn't mean that you need to spend an hour at the gym every day, says Rucci. "When you can't bear the thought of hopping on the treadmill, get creative," she says. "Take a brisk walk with your dog or chase your kids around the jungle gym instead." To make exercise a seamless part of your day, go to the Routines tool and add ones that will help make fitness a mindless habit. Try "Wear an activity monitor all day, every day," Know how you're going to be active tomorrow" or "Walk at least five minutes every hour."
Wish as you might, working out twice a week won't give you a toned tush or thinner thighs. To see results, exercise has to be a daily activity — one that's as much a part of your schedule as, say, brushing your teeth. Luckily, that doesn't mean that you need to spend an hour at the gym every day, says Rucci. "When you can't bear the thought of hopping on the treadmill, get creative," she says. "Take a brisk walk with your dog or chase your kids around the jungle gym instead." To make exercise a seamless part of your day, go to the Routines tool and add ones that will help make fitness a mindless habit. Try "Wear an activity monitor all day, every day," Know how you're going to be active tomorrow" or "Walk at least five minutes every hour."
2.
Don't be too tough on yourself
One of the main reasons women ditch their fitness routine is because they expect perfection from themselves — and when they don't achieve it, they give up. "Don't throw in the towel if you skip a workout or have a bad week," says Rucci. Instead, acknowledge that you've fallen off the fitness wagon, and get back on as soon as possible — even if that means doing a few sets of pushups and crunches before bed. And take heart: Even going a whole week or two without working out won't cause you to put on 25 pounds or lose your hard-earned muscles.
One of the main reasons women ditch their fitness routine is because they expect perfection from themselves — and when they don't achieve it, they give up. "Don't throw in the towel if you skip a workout or have a bad week," says Rucci. Instead, acknowledge that you've fallen off the fitness wagon, and get back on as soon as possible — even if that means doing a few sets of pushups and crunches before bed. And take heart: Even going a whole week or two without working out won't cause you to put on 25 pounds or lose your hard-earned muscles.
3.
Step it up
A few extra steps a day can make a world of difference for your body, and your health. "Studies have shown that when combined with a healthy diet, walking half an hour over the course of a day can help women lose weight and lower their risk of heart disease, stroke and diabetes," says I-Min Lee, MD, associate professor of medicine at Brigham and Women's Hospital, a teaching affiliate of Harvard Medical School. If you're already walking, slowly increase your efforts until you're logging an hour daily, suggests Lee. If you're crunched for time, break it up into 10 to 15 minutes before work, on lunch, while shopping or going to and from your car. To keep an accurate count, invest in an activity monitor.
A few extra steps a day can make a world of difference for your body, and your health. "Studies have shown that when combined with a healthy diet, walking half an hour over the course of a day can help women lose weight and lower their risk of heart disease, stroke and diabetes," says I-Min Lee, MD, associate professor of medicine at Brigham and Women's Hospital, a teaching affiliate of Harvard Medical School. If you're already walking, slowly increase your efforts until you're logging an hour daily, suggests Lee. If you're crunched for time, break it up into 10 to 15 minutes before work, on lunch, while shopping or going to and from your car. To keep an accurate count, invest in an activity monitor.
4.
Strive for balance
"Doing only one type of exercise — all aerobics, for example — can be both monotonous and ineffective," says Rucci. Adding weights and yoga, Pilates or stretching to your cardio routine will help you lose more weight and get stronger, more pliable muscles. Intimidated by the weight room or group classes? Opt for an at-home workout with a video, enlist the help of a trainer (many gyms will provide some free professional guidance to help you get the basics of resistance training down) or have a friend join you for moral support.
"Doing only one type of exercise — all aerobics, for example — can be both monotonous and ineffective," says Rucci. Adding weights and yoga, Pilates or stretching to your cardio routine will help you lose more weight and get stronger, more pliable muscles. Intimidated by the weight room or group classes? Opt for an at-home workout with a video, enlist the help of a trainer (many gyms will provide some free professional guidance to help you get the basics of resistance training down) or have a friend join you for moral support.
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.
Have you ever eaten something just
because it was there?
NEXT WEEK IN THE MEETING
ROOM
Success Secret #2: You Can’t Eat It if You
Don’t Have It
Member
Recipes
Hearty Chicken Noodle
Soup
6 Cups Low Sodium Chicken
Broth
1 lemon, juiced
1/2 lb boneless, skinless chicken
breast
1 sprig rosemary, thyme and oregano or
1/2 tsp each dried
1 bay leave, fresh or
dried
4 carrots, sliced
4 celery stalks, sliced
1 small onion, sliced
2 garlic cloves, minced
14.5 oz can Fire Roasted, Diced
Tomatoes
2 Tbsp parmesan cheese,
optional
4 oz whole wheat egg
noodles
2 Tbsp fresh parsley to garnish,
optional
Freshly ground black pepper to
taste
INSTRUCTIONS
1. Combine chicken broth through bay
leave in a large soup pan over high heat and bring to a boil. Reduce heat and
simmer 20 minutes or until chicken is cooked through.
If using fresh herb sprigs, remove and
discard sprigs and bay leave.
2. Remove chicken breast, shred and
set aside. Add carrots through parmesan and return to a boil. Cook for 10
minutes, until carrots are softened slightly.
Add the pasta and cook for 7
minutes.
3. Return chicken to pan and season to
taste with black pepper. Garnish with a sprinkle of parsley before
serving.
Makes 6 servings, 1 1/2
cups each, 5 points+ each (or Simply Filling)
Potato
Lover's Soup with Crispy Bacon
Source: What to Eat Now By, Weight Watchers
Servings: 4
Serving Size: 1 1/2 cup
Points+: 5 pts+
3 large (8 ounce) baked russet
potatoes
3 strips bacon
3 garlic cloves, minced
4 scallions, thinly
sliced
2 3/4 cup reduced sodium chicken
broth
1/4 teaspoon salt
1/4 teaspoon hot pepper
sauce
3/4 cup fat free half and
half
Instructions
1. Leaving skin on, coarsely chop
potatoes; set aside
2. Cook bacon in large nonstick
saucepan over medium heat until crisp. Drain on paper towels and set aside. Pour
off and discard all but 1 teaspoon of drippings.
3. Add garlic and half of scallions to
drippings in saucepan. Cook over medium heat, stirring occasionally, until
softened, about 3 minutes.
Add broth, salt, pepper sauce, and
potatoes, mashing potatoes with wooden spoon to break them up slightly.
Bring mixture to boil. Reduce heat and
simmer until heated through. 2-3 minutes
4. Stir in half and half and return to
simmer. Serve soup sprinkled with crumbled bacon and remaining
scallions.
*For your information
This soup is especially convenient if
you have leftover baked potatoes on hand. If you don't, preheat the oven to
425°F, pierce each potato a few times with a fork,
and place on the middle rack of the
oven. Bake until tender, 45 to 50 minutes.
Egg White Scramble with Spinach and
Onions
1 tablespoon reduced-fat butter or Smart Balance
Light
½ cup chopped onions
2 cups fresh spinach
8 egg whites (1 cup)
¼ cup (1 oz) crumbled light feta cheese
1. In a nonstick pan, melt 1 tablespoon of reduced-fat butter or
Smart Balance Light. Add chopped onions, spinach and saute until onions are
golden, about 3 minutes.
2. Pour egg whites into pan. Scramble until
cooked.
3. Divide egg mixture among 2 plates. Sprinkle 2 tablespoons cheese
on top of each. Add salt and pepper, to taste.
4. Serve with sliced tomatoes and 1 slice whole wheat
toast.
Makes 2 servings @ 3 PP www.skinnykitchen.com
Crockpot
Breakfast
32 oz Ore-Ida Country Style Hashbrowns
1 pound cooked lean ham, cubed
1 cup onion, diced
1 medium green pepper, diced
1 1/2 cups Reduced Fat Shredded Mexican-Style Cheese
1 cup fat-free skim milk
1 tsp table salt
1 tsp black pepper
4 eggs
2 cups Egg Beaters Egg Beaters
Divide potatoes, ham, veggies and cheese so you can create several layers of each in the crock pot.
32 oz Ore-Ida Country Style Hashbrowns
1 pound cooked lean ham, cubed
1 cup onion, diced
1 medium green pepper, diced
1 1/2 cups Reduced Fat Shredded Mexican-Style Cheese
1 cup fat-free skim milk
1 tsp table salt
1 tsp black pepper
4 eggs
2 cups Egg Beaters Egg Beaters
Divide potatoes, ham, veggies and cheese so you can create several layers of each in the crock pot.
Start
with the hash browns, then ham, onions peppers and last cheese. Repeat until you
have several layers.
Beat
eggs, milk salt & pepper pour over layers in the crock pot cover and turn on
low. Cook for 10-12 hours overnight.Serves: 12; 3 pointsplus+
Bubble Up EnchiladasSource:
ATTY2DE
1 pound ground turkey
1 (10 ounce) can enchilada sauce
1 (8 ounce) can tomato sauce
1 can reduced fat refrigerator biscuits
1 ¼ cups shredded low fat Mexican Cheese
Preheat oven to 350 degrees. Brown turkey and drain if needed. Mix in a can of enchilada sauce and tomato sauce. Cut the refrigerated biscuits into fourths and stir them in the meat mixture. Then you just dump it all in a greased casserole and bake for 25 minutes. Take out of oven and sprinkle cheese on top. Bake an additional 10 minutes. Let stand for 5 minutes before serving.
You can make this into 6 or 8 servings.
Serves 8; 5 PointsPlus+
Serves 6; 7 PointsPlus+
1 pound ground turkey
1 (10 ounce) can enchilada sauce
1 (8 ounce) can tomato sauce
1 can reduced fat refrigerator biscuits
1 ¼ cups shredded low fat Mexican Cheese
Preheat oven to 350 degrees. Brown turkey and drain if needed. Mix in a can of enchilada sauce and tomato sauce. Cut the refrigerated biscuits into fourths and stir them in the meat mixture. Then you just dump it all in a greased casserole and bake for 25 minutes. Take out of oven and sprinkle cheese on top. Bake an additional 10 minutes. Let stand for 5 minutes before serving.
You can make this into 6 or 8 servings.
Serves 8; 5 PointsPlus+
Serves 6; 7 PointsPlus+
Crescent Pepperoni
Roll-Ups
Adapted from: Plain Chicken
1 can refrigerated reduced fat crescent rolls
40 slices turkey pepperoni
4 pieces of Weight Watchers mozzarella string cheese, cut in half
garlic powder
pizza sauce
Preheat oven to 375.
Unroll crescent rolls and separate into 8 triangles. Place 5 slices of turkey pepperoni on each crescent roll.
Adapted from: Plain Chicken
1 can refrigerated reduced fat crescent rolls
40 slices turkey pepperoni
4 pieces of Weight Watchers mozzarella string cheese, cut in half
garlic powder
pizza sauce
Preheat oven to 375.
Unroll crescent rolls and separate into 8 triangles. Place 5 slices of turkey pepperoni on each crescent roll.
Top
pepperoni with string cheese half and roll up. Sprinkle crescent rolls with
garlic powder.
Place
rolls on baking sheet and bake for 12-15 minutes, or until golden brown.
Serve
with a side of warm pizza sauce.
Servings: 1 roll-up; 4 PointsPlus+
Servings: 1 roll-up; 4 PointsPlus+
Laughing Cow Alfredo
Sauce
Source: SparkPeople
1 cup fat free milk
6 wedges of Laughing Cow Light Cheese
1 tsp garlic powder
2 Tbsp reduced fat parmesan cheese
1 Tbsp butter
A little salt & pepper to taste
In a medium-sized saucepan, combine all the ingredients until everything is melted and the sauce is velvety smooth, about 20 minutes.
Source: SparkPeople
1 cup fat free milk
6 wedges of Laughing Cow Light Cheese
1 tsp garlic powder
2 Tbsp reduced fat parmesan cheese
1 Tbsp butter
A little salt & pepper to taste
In a medium-sized saucepan, combine all the ingredients until everything is melted and the sauce is velvety smooth, about 20 minutes.
Serve
immediately.
Serves 4; 3 PointsPlus+
Serves 4; 3 PointsPlus+
3 - 2 - 1
Cake
Servings: 1
Serving Size: 1 cake (this does not
include additional toppings)
Points+: 2 pts+
3 Tbsp dry cake mix (any
flavor)
2 Tbsp water
For each individual cake serving, take
out 3 tablespoons of the dry cake mix and combine it with 2 tablespoons of
water
in a small microwave-safe
container.
Microwave on high for 1 minute, and
you have your own instant individual little cake.
Keep remaining cake mix stored in the
ziploc bag and use whenever you feel like a treat!
You can top each cake with a dollop of
fat free whipped topping and/or some fresh fruit.
Try various flavors of cake mix like
carrot, red velvet, pineapple, lemon, orange, etc. The flavor possibilities are
endless!
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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