MIDWEEK MINUTES February 8, 2014
Midweek Minutes
February 8, 2014
Hello, Winners!
I am
DETERMINED that this newsletter gets out to everyone THE FIRST TIME this week!
Honestly, I think I have found a back door to using this Windows Live Mail for
Windows 8, which will work. There IS a solution to every problem, and I NOT
stop until I figure things out.
It’s
been a wild week with the weather and the bitter cold, hasn't it? However,
settling in to watch some Olympics makes me smile. I am wild about the
Olympics. Had my parents been able to afford it, I would have taken ice-skating
lessons, and who knows? My life might have taken a different turn. As it was,
my friend Linda and I would walk to Lake Street lake in Lincoln in the winter
and try and teach ourselves to skate backwards and do spins.
I
ALSO love to ski, which I discovered in college. Now, my doctor says that with
two hip replacements, skiing is probably not the best sport for me. During one
of my “athletic periods” when I was doing stupid diets, I took up tennis and
actually took 2nd place in an Omaha city-wide tournament. Singles tennis is not
possible for me now either...and doubles’ tennis, well...kinda boring,
actually. Plus, you gotta find 3 other people who have time to play with
you!
As I
mentioned...there IS a solution to every problem. I still swim...well, at least
in the summer. Before my hip surgeries, I skated, skiied, played tennis, and
swam, overweight or not. I never took up jogging because I have a large chest
that does not bode well for running. So, I took up walking the last time I came
back to Weight Watchers. I did 5Ks and half-marathons before my surgeries...and
now...I can still walk, but it’s COLD OUT, so I’m dancing to the new Dance Party
Workout from Weight Watchers!
In the 2010 Vancouver Olympics, I was impressed by
Alex Bilodeau, the
winner of the first Canadian gold medal. He said his brother, who has Cerebral
Palsy, was his inspiration because on days that he thought of not wanting to
train, he thought of his brother who couldn't. "Even if it's raining, I'll take
it, I'll go train," Bilodeau said. "He doesn't have that chance, and he's having
a smile every morning he wakes up."
Now what if we approached our weight-loss journey like
that? When you don't feel like exercising or tracking...think of those who
can't move but want to. Think of those who don't have enough to eat. When
meeting night comes around, and you don't feel like going, think about those in
poor health who cannot do anything about it, but YOU have the opportunity at
Weight Watchers' to become the BEST you can be!
Remember that saying "the THRILL of VICTORY and the
AGONY of DEFEAT"? What does it take to be a champion? I got this somewhere on
the internet although I can't remember where, so that's as good as I can do to
credit my sources.
1. Champions have the ability to focus on the goal and never give
up.
No matter what, champions are focused on a goal
with commitment and
determination.
2. Champions are willing to learn
skills and push themselves beyond what they think their limits are. It's important to learn the basics well, be realistic,
BUT never think you can't do it.
3. Champions are willing to take
risks. This means change...and change is the
only way to excel.
4. Champions spend lots of time
practicing the things that will take them farthest - and being willing to do it
over and over and over. Yes, WW Olympic
champions learn do it for a lifetime!
5. Champions are optimistic and
positive. Look at feedback instead of setbacks. Know you can succeed
despite obstacles and challenges. As Scott Hamilton says, "Eliminate the
'woulda, coulda, shoulda."
Are you ready to take
some tips from those Olympic champions and GO FOR THE GOLD? Let's commit
together at the next meeting! –Zig
Wishing you a Happy Valentine’s Day
too!
These Members are on the
Podium this week!
Superior: –14.4
lbs.
Hastings: –24.4
lbs.
4-Week Key
Chain
Kathy T. ( H
)
Beth T. (
H )
5 lb.
star
Diane H. ( H )
5%
Amy S. ( H
)
Doris Z. ( H
)
16 week Stay
and Succeed Charm
Kathy T. ( H )
Kathy T. ( H
)
BIGGEST
LOSER
Diane H. ( H
)
Julie H. ( S
)
The Power of Routines
Repeating small, positive actions can help you make
healthy choices.
Eating well and moving
more may sound simple in theory, but you know there’s a lot of little actions
involved in making these healthy behaviors happen at all, let alone regularly!
That’s why the Weight Watchers program breaks down healthy habits into
Routines — super-simple, easy tasks that help
you take the guesswork out of making healthy choices.
During this week's
meeting, your Leader will go over the 16 Routines that we know can lead to
weight loss. (Vets, this is the perfect opportunity for a refresher course.) Our
16 Routines are steeped in science, but absolutely practical, thanks to input
from members and Leaders who've already tried and succeeded with them). And as
experienced members know, we've made them super simple so that you’re more
likely to stick with them. To help newbies get a real-world take on Routines,
your Leader may ask a few members to share the Routines they're doing now, and
how they help them make healthy choices.
Anatomy of a
habit
Habits (both good and bad) are made up of three parts: The actual behavior sandwiched between a trigger and a reward. 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 could help you come up with healthy new alternatives.
For example, if your aim is to exercise more, but you often find yourself heading home to zone out in front of the TV, identify the circumstances that lead to the couch potato behavior. Are you stressed out after a long day at work? Too tired to head to the gym? Stash a jump rope, hand weights, resistance bands or a yoga mat right next to the remote and get moving during commercial breaks. Remembering that feeling of accomplishment is what will help you make the same healthy choice again, until being active becomes a habit.
Habits (both good and bad) are made up of three parts: The actual behavior sandwiched between a trigger and a reward. 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 could help you come up with healthy new alternatives.
For example, if your aim is to exercise more, but you often find yourself heading home to zone out in front of the TV, identify the circumstances that lead to the couch potato behavior. Are you stressed out after a long day at work? Too tired to head to the gym? Stash a jump rope, hand weights, resistance bands or a yoga mat right next to the remote and get moving during commercial breaks. Remembering that feeling of accomplishment is what will help you make the same healthy choice again, until being active becomes a habit.
Make the
commitment
During your meeting, you'll have time to choose one of our 16 Routines to practice this month. Before making your selection, think about each Routine and where you are in your life. Does the Routine sound appealing? Realistic? If you're already working on a Routine or two, are you happy with them? If not, what hinders your progress? Is it time for a change? What would help you stick with a new one? Once you’ve chosen your Routine, you’ll get the opportunity to chew it over with everyone else.
During your meeting, you'll have time to choose one of our 16 Routines to practice this month. Before making your selection, think about each Routine and where you are in your life. Does the Routine sound appealing? Realistic? If you're already working on a Routine or two, are you happy with them? If not, what hinders your progress? Is it time for a change? What would help you stick with a new one? Once you’ve chosen your Routine, you’ll get the opportunity to chew it over with everyone else.
How’s Your Olympic
Trivia?
True or False
1. Backflips are legal in Olympic figure skating.
2. A bobsled must cross the finish line upright.
3. In ski jumping, lighter athletes must use shorter skis to
cancel out their advantage.
4. In skeleton, competitors who intentionally slow down are
disqualified.
5. Sled dog racing has been an Olympic sport.
6. In biathlon, competitors who miss a rifle shot must ski a
150-meter penalty loop before continuing on the course.
7. The curling stones for each Olympics must be manufactured
in the host country.
8. In long track speedskating, athletes must remain in
their lanes the entire race.
(Answers after Maxine
cartoon)
our February SAVINGS for YOU!
$3.95
GRANOLA SNACKS
Enjoy all
the goodness of granola, now in a bite–size chip! This
delicious, no-mess snack is great any time –
morning, afternoon,
or evening. Wholesome snacking rises to
another level when you
enjoy this marvelously sweet blend of flavors.
These crunchy
granola chips, for only 3 PointsPlus® value
per pouch, are the
perfect, on-the-go solution when the urge for
something sweet
and crunchy strikes.
These light, crunchy granola morsels, with a
burst of sweet blueberry
flavor, have all the goodness of granola in
bite-size clusters. This
delicious combination of whole grain and fruit
is a great snack on
its own, or try it added to your favorite
yogurt! For only 3 PointsPlus®
value per pouch, this granola snack makes a
perfect treat for any
time of the day
SNACK BARS LIKE
THESE
Dive into the exotic blend of real almonds and your
favorite
tropical fruits in one wholesome bar. Go
ahead; read the
ingredients, all tasty ingredients you can
feel good about.
With 9 grams of fiber and 6 grams of protein
in every bar,
there is no escaping the satisfaction you get
from this
naturally sweet bar. The choice is simply a
breeze.
This great tasting snack bar combines fruits, nuts and
seeds,
making it one delicious snack! It’s sweet and
chewy with just
that little kick to perk up your taste buds. .
. any time of the day!
Try one of these and “trail mix” might take on
a whole new
meaning. The best part – it is just 3
PointsPlus® value per bar
– so you don’t need to be on a trail or hike
to enjoy these!
COME AND BRING A FRIEND!!!!
What are Routines?
Routines are simple, easy tasks that help you take the
guesswork out of healthy choices.
You’ve probably heard lots of examples like this in
your meeting: If you grab your water bottle without thinking in the morning, and
get into the habit of
finishing it every day, that's a routine that works
you. If you have the same low PointsPlus®
value breakfast every day, and you don't even have
to worry
about what to eat, that's a routine that works for
you.
Etools
subscribers: Make small, healthy actions part of your life with
these easy ideas.
When
you’ve completed a daily task, check it off in your Routines tool, see your
progress and get virtual rewards for sticking with
it.
How do I use the Routines tool?
First check out your homepage to
access the Routines tool. Then click into the tool and look through the
Routines. We suggest that you try three at a time, and see the impact they make.
As you figure out which ones work for you, you can move on and try some new
ones.
Check in each day when you’ve
done your Routine, so you can see your progress with sticking to it. You can
also see how many other people are working on a Routine.
If
you continue to check in daily as you’ve completed a Routine, you can earn
virtual “rewards” for sticking to it.
Monday Feb 10: Mobile Apps with Ana
Gasteyer – 7pm rebroadcast with live chat
Tuesday Feb 18: Cooking for the Family
– 7pm rebroadcast with live chat
Or watch any webcast at any time by
going to weightwatchers.com/simplestartwebcasts
Comfort Food and Stress
When life gets tough, our resolve can weaken. But that may not
be the worst thing.
It's no
secret that when things aren't exactly going our way, we tend to crave
fattening, familiar food. Is there a better salve for a long, frustrating day
than a bowl of ice cream or a nice bacon cheeseburger? Whatever your particular
culinary weakness, all humans seem to take solace in some type of comfort food
when feeling stressed or upset.
A
University of California San Francisco (UCSF) study published in the Proceedings of the National Academy of
Sciences indicated that this urge
to splurge might actually serve a biological purpose: Eating high-calorie
comfort food may have the power to make you feel less stressed
out.
Stressful
events, like getting cut off in traffic, release hormones that make us feel
agitated and angry. Although the body has a natural inhibiting system that in
time will diminish the stress, a continuous stream of threats, scares or
frustration — like driving in rush hour traffic every day of the week — can
override the shutdown function. This creates a state of chronic stress, and a
feeling of perpetual tension.
The UCSF
research found that calorie-laden foods can interrupt that cycle and help shut
the stress down. It also found that only the real thing will do. The study
explains that substituting low-calorie options — like nonfat frozen yogurt for
full-fat ice cream — won't do the trick. Your taste buds can tell the difference
and as a result, the low-cal foods aren't as comforting.
Of
course, limitless chocolate also
presents its own series of problems. How do you get the stress-reducing benefits
of full-fat favorites and still keep your waistline slim? The key is portion
control. "Instead of eating four pieces of fried chicken, just eat one and
really enjoy it," says Roberta Anding, RD, spokesperson for the American
Dietetic Association. "Realize that [if you're stressed,] you're going to eat
some high-fat food, but balance out the rest of your plate with things like a
baked potato with salsa or some steamed veggies with
dill."
So when
the realities of life make you feel like you're going to tear your hair out,
it's alright, helpful even, to indulge in that macaroni and cheese. Don't feel
like you've made some irreparable mistake. Enjoy it in moderation and relax.
It's your body's natural way of calming you down
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.
Next Week's Meeting
Topic?
Sometimes, a hurdle to weight loss isn't what we eat — but
why. We'll explore common emotional eating
triggers,
healthy ways to
manage your feelings, and how to
curb the urge.
Member
Recipes
Extra-Cheesy Mini Egg
Bakes
1/6th of recipe (2 mini egg bakes):
PointsPlus®
value 3*
These are like li'l omelettes made in a muffin
pan!
Adorable, convenient, portion controlled,
tasty...
What's not to love?
Ingredients:
1 1/2 cups chopped mushrooms
1/2 cup chopped red bell pepper
1/2 cup chopped red onion
2 cups chopped spinach leaves
4 wedges The Laughing Cow Light Cream Swiss cheese
2 1/2 cups fat-free liquid egg substitute (like Egg
Beaters Original)
1/4 tsp. garlic powder
1/4 tsp. each salt and black pepper
3/4 cup shredded reduced-fat cheddar cheese
Directions:
Preheat oven to 375 degrees. Generously spray a 12-cup
muffin pan with nonstick spray.
Bring a large skillet sprayed with nonstick spray to
medium heat. Add mushrooms, bell
pepper, and onion. Cook and stir until softened, about
6 minutes. Add spinach and cook
and stir until wilted, 1 - 2 minutes.
Transfer veggies to a large bowl, and blot away excess
moisture. Add cheese wedges, and
stir until smooth and well mixed. Add egg substitute
and spices. Stir well.
Distribute egg mixture among the cups of the muffin
pan. Bake for 15 minutes.
Sprinkle with cheddar cheese. Bake until centers are
firm and cheddar cheese has melted,
about 3 minutes. Enjoy!
MAKES 6 SERVINGS
Veggie-Scramble Crescent
Puffs
1/8th of recipe (1 puff): --
PointsPlus® value 3*
Wrap up your breakfast scramble in delicious
(and
easy-to-use) dough! These things are SO good...
Ingredients:
1/4 cup finely chopped onion
1/4 cup finely chopped mushrooms
1 cup chopped spinach leaves
2 wedges The Laughing Cow Light Cream Swiss cheese
1 cup fat-free liquid egg substitute (like Egg Beaters
Original)
1/4 tsp. garlic powder
1/8 tsp. salt
Dash black pepper
1 package Pillsbury Reduced Fat Crescent roll dough
Directions:
Preheat oven to 375 degrees. Spray a baking sheet with
nonstick spray.
Bring a medium skillet sprayed with nonstick spray to
medium heat. Cook and stir onion
and mushrooms until softened and browned, about 4
minutes. Add spinach and cook until
wilted, about 1 minute.
Transfer cooked veggies to a medium-large bowl and blot
dry. Add cheese wedges, and
stir until smooth and well mixed. Add egg substitute
and spices. Mix well.
Remove skillet from heat, re-spray, and return to
medium heat. Add egg mixture.
Scramble until fully cooked, about 4 minutes.
Remove from heat and let slightly cool, 5 - 10 minutes.
Separate the 8 portions of dough, and lay them on a dry
surface. Slightly stretch or roll
each piece into a larger triangle. Evenly distribute
egg scramble among the bases of the
triangles. One at a time, beginning at the base,
tightly roll up each piece of dough over the
egg scramble to form a crescent. (If needed, press to
seal.) Transfer crescents to the
baking sheet.
Bake until dough is lightly browned, about 12 minutes.
Enjoy!
The Best Turkey
Chili
Source: My mom’s awesome friend
Beth
Ingredients:
2 tablespoons olive
oil
2 cups diced onions (about 3 medium
onions)
1 medium zucchini,
diced
3 garlic cloves,
minced
2 pounds 93% lean ground
turkey
2 (28 oz) cans diced
tomatoes
1 (14 oz) can Italian stewed whole
tomatoes, roughly chopped
1 (6 oz) can tomato
paste
2 (15 oz) cans cannellini beans,
drained and rinsed (could also use kidney beans)
5 tablespoons chili
powder
1 tablespoon
cumin
1 teaspoon cayenne
pepper
2 teaspoons
salt
3 tablespoons chopped
cilantro
Directions:
1. Bring oil over medium heat in a large soup pot.
Add the onion, zucchini and garlic and saute for about 5 minutes until
softened.
Add the ground turkey and continue
to cook for another 6-7 minutes, stirring to cook evenly and breaking up the
meat until the meat is cooked through.
2. Add the tomatoes, tomato paste, beans, chili
powder, cumin, cayenne, salt and cilantro and stir to combine.
Reduce the heat and simmer
uncovered for about an hour to thicken.
Yields 12 (1 ¼ cup) servings. WW
P+: 6 per serving (P+ calculated using the recipe builder on
weightwatchers.com)
Chicken Noodle Casserole
4 cups egg noodles, cooked and drained
2 cans condensed reduced fat cream of mushroom soup
1/4 cup skim milk
6 ounces cooked chicken breast halves, chopped
1 can tomatoes with green chiles (Ro-Tel*)
10 ounces frozen mixed vegetables Heat oven to 350 degrees F.
Combine all ingredients in a large bowl. Mix well. Place in a 9 x 13-inch baking dish. Bake
for 30 minutes.
Makes 6 Equal Servings (1 1/2 Cups Per Serving)
4 cups egg noodles, cooked and drained
2 cans condensed reduced fat cream of mushroom soup
1/4 cup skim milk
6 ounces cooked chicken breast halves, chopped
1 can tomatoes with green chiles (Ro-Tel*)
10 ounces frozen mixed vegetables Heat oven to 350 degrees F.
Combine all ingredients in a large bowl. Mix well. Place in a 9 x 13-inch baking dish. Bake
for 30 minutes.
Makes 6 Equal Servings (1 1/2 Cups Per Serving)
Points Plus = 6
Chicken
Parmesan Casserole
Source: adapted from Food.com
Ingredients:
2 lbs raw boneless, skinless chicken breasts, cubed
2 cloves garlic, minced
¼ t crushed red pepper flakes (or more to taste if you want it hot)
¼ cup fresh basil, finely chopped
2 cups marinara/pasta sauce (I used Wegmans Tomato Basil)
1 ½ cups 2% reduced fat shredded mozzarella cheese, divided
2 oz Parmesan cheese, freshly grated (I used the smallest holed side of my box grater), divided
3.5 oz garlic croutons, roughly crushed, leaving some larger pieces (I used New York Texas Toast brand Garlic & Butter)
Directions:
1. Preheat oven to 350 degrees. Lightly mist a 9 x 13 baking dish with cooking spray.
2. Spread the cubed pieces of chicken across the bottom of the baking dish in a single layer.
Source: adapted from Food.com
Ingredients:
2 lbs raw boneless, skinless chicken breasts, cubed
2 cloves garlic, minced
¼ t crushed red pepper flakes (or more to taste if you want it hot)
¼ cup fresh basil, finely chopped
2 cups marinara/pasta sauce (I used Wegmans Tomato Basil)
1 ½ cups 2% reduced fat shredded mozzarella cheese, divided
2 oz Parmesan cheese, freshly grated (I used the smallest holed side of my box grater), divided
3.5 oz garlic croutons, roughly crushed, leaving some larger pieces (I used New York Texas Toast brand Garlic & Butter)
Directions:
1. Preheat oven to 350 degrees. Lightly mist a 9 x 13 baking dish with cooking spray.
2. Spread the cubed pieces of chicken across the bottom of the baking dish in a single layer.
Sprinkle
the minced garlic, red pepper flakes and basil evenly over the chicken. Spread
the sauce evenly across the top.
On
top of the sauce layer, sprinkle ¾ cup of the Mozzarella and one ounce of the
Parmesan evenly across the dish.
Sprinkle
the crushed croutons across the top and follow with the remaining
cheese.
3. Bake for 40-45 minutes. Let stand for 5 minutes before serving.
Yields 8 servings. WW P+: 8 per serving
3. Bake for 40-45 minutes. Let stand for 5 minutes before serving.
Yields 8 servings. WW P+: 8 per serving
Portabello Mini Pizzas
Points: 1 Weight Watchers PointsPlus
Servings: 1
Serving Size: 1 pizza
Points: 1 Weight Watchers PointsPlus
Servings: 1
Serving Size: 1 pizza
1 portabello mushroom cap, cleaned
with the stem removed
2 tablespoons of your favorite low point sauce (I like Eden Organic, which is only 1 point per 1/2 cup)
2 tablespoons part skim mozzarella cheese
Vegetable toppings – for this pizza I used green peppers and red onions
Salt and pepper
2 tablespoons of your favorite low point sauce (I like Eden Organic, which is only 1 point per 1/2 cup)
2 tablespoons part skim mozzarella cheese
Vegetable toppings – for this pizza I used green peppers and red onions
Salt and pepper
1.Preheat your oven to 375
degrees.
2. Clean the mushroom and spray with
cooking spray and sprinkle with salt and pepper . Place on a piece of tin foil
or small baking sheet and bake for about 6 minutes.
3. Take the mushroom out of the oven
and add the sauce, cheese, and whatever toppings you choose. Make sure to
account for any additional points if you choose ingredients with a pointsplus
value greater than 0.
4. Return the pizza mushroom to the
oven and bake for an additional 10-15 minutes until the cheese begins to bubble
on the top. These also keep fairly well, so sometimes I make more than one and
keep them on hand for a quick lunch or snack during the week.
Chocolate Chip
Cookies
Source: adapted from allrecipes
Ingredients:
6 tablespoons light butter,
softened (I use Land O’Lakes)
½ cup + 2 tablespoons packed brown
sugar - I used light (vs dark)
2 tablespoons granulated
sugar
½ teaspoon vanilla
extract
1 egg white
3 tablespoons
water
1 ½ cups white whole wheat flour (I
use King Arthur Flour)
¾ teaspoon baking
soda
¼ teaspoon salt
½ cup semi-sweet chocolate
chips
Directions:
1. Preheat the oven to 350 degrees.
Line a baking sheet (or two) with parchment paper (or set aside an ungreased
baking sheet).
2. In a mixing bowl, combine the
butter, brown sugar and white sugar and cream together using an electric mixer
until well combined. Add the vanilla, egg white and water and stir to
combine.
3. In a separate bowl, stir
together the flour, baking soda and salt. Add the dry mixture to the wet one and
stir until fully combined. Fold in the chocolate chips.
4. Drop 24 rounded tablespoons onto
the reserved baking sheets (12 cookies per standard baking sheet, so either use
two or make two batches) and bake for 8-12 minutes. When cookies are done,
transfer to a cooling rack.
Yields 24 cookies. Weight Watchers
Points Plus: 2 points+ for one cookie
1. False.
2. False. It can cross in any fashion
as long as all the riders are inside the sled.
3. True
4. True
5. True, in Lake Placid in
1932.
6. True
7. False. Since becoming a medal
sport, every stone has been made by Kays in Scotland.
8. False. They must change lanes each
lap.
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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