MIDWEEK MINUTES March 22, 2014
Midweek
Minutes
March 22,
2014
Hello,
Winners!
It's officially SPRING! "Spring is nature's way of saying, 'Let's party'!" (Robin
Williams). But knowing Nebraska, don't put away your winter coats yet!
(As seen with the snow shower
TODAY!)
My spring sports season at school
doesn't include any basketball, but "March Madness" of a different kind pervades
the classrooms, and the teachers and students can
sense the end of the school year at hand. The teachers, myself included, have an
AWFUL case of Spring Fever!
And so it begins...the
POTLUCK, PARTY, and PROM season, as I call it. Just when we think we want to
take off those winter coats and check out what's hiding underneath, we might
just need to fortify ourselves for all those end of the school year eating
events such as award dinners, Easter with the family, confirmation parties, etc.
which can hinder our weight loss efforts and throw us for a loop. So, it's time
to plan for all those occasions when we will be eating out this
spring.
Hang in there
because spring IS officially here! Just as in weight loss...sometimes the
results are not visible every week on the scale, but each time we choose to do
the right behavior, we are moving closer to our goals. We notice the little
things...a victory, no matter how small in itself, each one adds up to big
results! You just have to keep going...even when "it
snows" or you have an "OOPS” in our weight management
plans.
Sorry I have no stats from Saturday morning. I wasn’t there, but
I will be there next week. Hope to see you in the meeting rooms this week...come
rain or shine or snow...because YOU ARE WORTH IT! Invite a friend and come to
Superior on Monday or Hastings on Saturday morning! If you are getting this
newsletter and HAVE NOT ATTENDED A MEETING IN AWHILE...PLEASE COME!!!!!
See you there! --Zig
(In case of severe weather (yes, it's a possibility), I will call
the TV and radio stations the same way I would for winter storms. Hopefully,
that won't happen, and I will see everyone as planned!)
Member Milestones from
Superior
Total loss: –31.2
lbs.
5 lb.
star
Carol H.
10 lb.
star
Lynnette M.
4-Week Key
Ring
Lynnette M.
Biggest
Loser
Amy W.
Mix
It Up
Varying your activities can help keep you jazzed about moving
more!
When starting something new, we often vow to attack it
full throttle, intending to maintain the same pace (and enthusiasm) through to
the end. Yes, desire and motivation are a dynamite duo! The former gets us
started, the latter helps to keep us going. Yet after the initial excitement
wears off, motivation can wane. And this is when our fitness routine can begin
to feel like a rut. For the past two weeks, we've focused on simple ways to help
get you moving more. This week, we'll take a closer look at how adding variety
to your fitness plan can help keep you going (or even help you step it up a
notch).
Just like eating the same foods day in and day out can get old, so can doing the same activity over and over. After all, we humans crave variety, which is a big reason gyms (and buffets) are so popular. But you don't have to spend money on a fitness club membership to experience a boredom-busting rotation of activities that will keep you amped and get you great results.
Here are a few easy ways to keep the spark in your workouts.
Just like eating the same foods day in and day out can get old, so can doing the same activity over and over. After all, we humans crave variety, which is a big reason gyms (and buffets) are so popular. But you don't have to spend money on a fitness club membership to experience a boredom-busting rotation of activities that will keep you amped and get you great results.
Here are a few easy ways to keep the spark in your workouts.
Think about activities you like to do. Enjoy sports? Look into a local recreation
league. Consider yourself adventurous?
Go hiking or try off-road
biking. Love dancing? Try out a
new style. Of course you don't have to sign up for a formal
dance class or even leave your house for that matter! Just pop on your
headphones and get in the (fitness) zone with music that moves
you.
Strike a balance. The best workouts combine some strength training and cardiovascular activity. Try to include a mix of both whenever you’re active, even if you’re only doing a short workout. And remember to stretch before and after you exercise.
Weather-proof your workouts. Sure spring is on the way, but baby, it has definitely been cold outside! Take advantage of end-of-season sales and stock up on gear that'll keep you warm and dry during fun outdoor workouts.
Take your workout with you. Whether you're hitting the road or boarding a plane for business or pleasure, pack a few small items that won't weigh you down like an activity monitor, a jump rope or exercise bands. Or if you're toting your laptop, log on and choose a few fitness videos from our diverse library. Even a simple change of scenery can revive your workout mojo: Scope out your destination beforehand for opportunities to stay active.
Reach out to your Live Life Active group members for ideas. And when you're between meetings, be sure to come back to the website for even more strategies, resources and simple ways to help you stay motivated and connected during the Live Life Active campaign.
Strike a balance. The best workouts combine some strength training and cardiovascular activity. Try to include a mix of both whenever you’re active, even if you’re only doing a short workout. And remember to stretch before and after you exercise.
Weather-proof your workouts. Sure spring is on the way, but baby, it has definitely been cold outside! Take advantage of end-of-season sales and stock up on gear that'll keep you warm and dry during fun outdoor workouts.
Take your workout with you. Whether you're hitting the road or boarding a plane for business or pleasure, pack a few small items that won't weigh you down like an activity monitor, a jump rope or exercise bands. Or if you're toting your laptop, log on and choose a few fitness videos from our diverse library. Even a simple change of scenery can revive your workout mojo: Scope out your destination beforehand for opportunities to stay active.
Reach out to your Live Life Active group members for ideas. And when you're between meetings, be sure to come back to the website for even more strategies, resources and simple ways to help you stay motivated and connected during the Live Life Active campaign.
SPECIAL SPRING PRICE!
Take Along Tumbler – $3
off. Was $12.95, now $9.95 on sale thru 3/29/14.
The
Weather-Or-Not Workout
Keep your fitness forecast bright with these workouts that get you
moving no matter what it’s like outside.
Weather forecast: Hazy, Hot, and Humid
To beat
the heat, here are suggestions from Exercise TV trainer Jessica Smith, who lives
in Miami, the second hottest city in the US and one of the most
humid.
If you usually walk… do an indoor walking
DVD. “All you need is a little space
in your living room,” says Smith. The routines are basic but not boring. You can
even choose the mileage—from 1- to 5-mile routines—and set your own pace. Check
out www.collagevideo.com for dozens of options.
If you usually run… try water running.
Hop in a pool and run laps in the
shallow end or use a flotation vest or belt to log miles in the deep end. Added
toning benefit: Water provides 800 times more resistance than running on
land.
If you usually ride a bike… get a
trainer. Not a person; the metal kind
of trainer that easily transforms an outdoor bike into a stationary cycle. Basic
models start at about $100. To really simulate an outdoor ride, set up a fan to
blow on you and pop in a Virtual Active DVD ($19.95 or $7.95 to download,
vafitness.com). The stunning footage of some of North America’s most
scenic roads will inspire you. “Plus, you don’t have to worry about traffic!”
Smith says.
If you usually take a boot camp class...pop in a boot
camp DVD. You can find a variety at
collagevideo.com, including 10 Minute Solution: Ultimate Bootcamp, featuring
Smith. Each “boot camp” is only 10 minutes, so if you’re short on time or just
tired, you can do just one or two of the five routines.
If you usually play tennis… have a virtual
match. Whether you have Xbox,
PlayStation, or Wii, you can practice your backhand and serve right in your
family room. Invite your tennis partner over to join you for more fun.
Weather forecast: Cold and Rainy
For stay-dry alternatives, we spoke with Seattle-based DVD star and gym owner Kari Anderson and Portland, Oregon based fitness writer Sarah Bowen Shea. They both have to deal with more than 150 rainy days a year.
For stay-dry alternatives, we spoke with Seattle-based DVD star and gym owner Kari Anderson and Portland, Oregon based fitness writer Sarah Bowen Shea. They both have to deal with more than 150 rainy days a year.
If you usually walk… go mall walking. Many malls open early so you can do laps before
shoppers arrive, says Anderson. Some malls even have groups that meet regularly.
Call the business office at your local more for more
information.
If you usually run… take an indoor cycling class.
Indoor cycling can give you an
equally intense lower body workout, says Shea, co-author of Run Like a
Mother. The non-impact workout will also give your joints a break, and a
competitive class setting might motivate you to push yourself
harder.
If you usually ride a bike… lift
weights. Cycling is a lower-body
workout, and many cyclists don’t train their arms, shoulders, chest, and back as
often as they should, says Shea. Rainy days are a perfect opportunity to mix up
your routine. Grab a set of dumbbells and do some upper body moves such as front
and side arm raises, curls, and kickbacks.
If you usually swim… do Pilates. It, too, is a total-body toning workout and it gives
you a similar elongating feeling. Search online to find a variety of DVDs, such
as Element: Total Body Pilates, which is shot
poolside.
If you usually do boot camp…create a home version and
recruit trainees. Mimic the moves
from your regular class and use exercise equipment, chairs, and steps in your
home to create stations. Then invite a classmate, your spouse, or kids to join
you. “You become the coach,” says Anderson. “So you work harder!”
If you usually play tennis…take a step
class or other exercise/dance class
that features quick footwork or speed and agility drills. All the side-to-side
movement will enhance your game. You can also look for similar workouts on DVD,
such as Anderson’s Sweat Express
II.
If you usually play golf…do yoga. The poses build strength and flexibility especially in
your abs, back, and hips—key muscles used to swing a golf club. Practice it
regularly and you could improve your game.
Weather forecast: Snow and Ice
For suggestions to stay active in the winter, we went to American Council on Exercise spokesperson Chris Freytag, who lives in Minneapolis where winter temps average 17 degree, and 2010 IDEA Fitness Instructor of the Year Carol Murphy of Rochester, NY, the snowiest US city.
For suggestions to stay active in the winter, we went to American Council on Exercise spokesperson Chris Freytag, who lives in Minneapolis where winter temps average 17 degree, and 2010 IDEA Fitness Instructor of the Year Carol Murphy of Rochester, NY, the snowiest US city.
If you usually walk…strap on snowshoes and head to a trail or golf course. If you can walk
you can snowshoe, says Freytag. It gets your heart rate up so you won’t mind the
cold, and exploring the great outdoors can boost your
mood.
If you usually run…do intervals on a
treadmill. Alternate short bouts—30
to 60 seconds—of fast or uphill running with slightly shorter recovery intervals
at a slower pace and no incline. “It’s a mind game to prevent boredom,” says
Freytag.
If you usually lift weights at the gym…shovel
snow. Bend your knees like you’re
squatting as you scoop up snow. Combined with lifting and throwing, you can get
a total body workout while you clear your sidewalk.
If you usually go to exercise classes…turn on Exercise
TV. Available on demand or online,
you can choose from up to 150 free workouts, including yoga, Pilates, and
routines from Freytag, creator of the 10 Pound Slimdown Xtreme
System.
If you usually take Zumba…just dance. Crank up your favorite tunes and groove around the
house, says Murphy.
Live
Life Active Promotion – ALL FITNESS PRODUCTS $5 OFF THRU APRIL 4.
Includes:
ActiveLink
PointsPlus
Pedometer
PointsPlus
Fitness Series
Ultimate
Dance Party
Target and
Tone Pilates
and
Discontinued Fitness Products
Beat the Lunch Prep
Crunch
Whether you’re packing lunch for yourself or the whole
household, these streamlining strategies will get you out of the kitchen
faster.
When
you’re pressed for time, making a bagged lunch to bring to work or school is
often the first thing that falls off the radar. Sure, you could send the kids
off with a few dollars for the cafeteria, or pick up soup at the local deli
during your lunch break. But a home-packed lunch is almost always more
nutritious, tasty (it’s customized for you, by you), and cheaper than anything
you’d purchase. Try one or more of these time-saving ideas and you’ll get the
lunch prep done faster than you can say “I’ll take two slices and a cola.”
Prep like a Pro After a long day, the last thing you want to do is
turn off American Idol so that you can get back in the kitchen and
prepare tomorrow’s lunch. But the more you get ready for the day – or week –
ahead, the less hectic your mornings will be. “Wash, cut, and create zipper
baggies full of fruit, veggies, or other snacks,” says Missy Chase Lapine,
author of The Sneaky Chef Cookbooks. “Just make sure not to mix pre-cut
fruit together, or it won’t keep.”
Maximize MealtimeTry packing lunches while you’re making dinner – use
the downtime while the water is boiling or the chicken is under the broiler.
That way even though you’re making two meals, you only have one clean-up. Or
take it further and make a little extra dinner, and then pack leftovers into
lunch containers. Tonight’s enchilada casserole will taste even better tomorrow.
Look for Shortcuts“Lunch prep is a chore, no doubt about it,” says Kerry
Colburn, author of Mama’s Big Book of Little Lifesavers. “The more
shortcuts you can find, the quicker it’ll be done.” Her favorites: Line up
everyone’s lunch boxes and pack them assembly-line style. Use cooking scissors
to cut up fruits or vegetables instead of a knife and cutting board so there’s
less to clean up. Fill a reusable water bottle mostly with ice – it’ll help keep
lunch cold, and eliminates the need to add an ice pack.
Put the Kids to Work“I keep two Tupperware bins – one in my fridge and the
other in my pantry – stocked with items for lunch,” says Chase Lapine. “That
way, it’s easy for the kids to quickly assemble their own lunches – and less
likely they’ll trade their food away.” Colburn gets her six-year-old to pack her
next day’s lunch during dinner prep. “It can easily take her 20 minutes just to
make a peanut butter sandwich,” says Colburn. “There’s no rush while I’m making
dinner, plus I get the added benefit of her company while I cook.”
Buy a
Bento Box
It’s easy to see why these Japanese lunch boxes are the latest fad: Not only are they cute enough for both kids and grown-ups to love, but their individual compartments of varying size make packing lunch a cinch -- just dump it all in! No more wrapping food in zipper bags or aluminum foil – which makes these containers good for your wallet and the planet.
It’s easy to see why these Japanese lunch boxes are the latest fad: Not only are they cute enough for both kids and grown-ups to love, but their individual compartments of varying size make packing lunch a cinch -- just dump it all in! No more wrapping food in zipper bags or aluminum foil – which makes these containers good for your wallet and the planet.
Suggest a Lunch Swap
Stuck in a peanut-butter lunch rut? Ask a friend if she wants to trade off: she’ll make lunches for you (and your family) now, and in a week or two, you’ll return the favor. Sure, you have to make twice the food when it’s your turn, but only half as often. Plus, you and your family may be surprised to discover new lunch foods. “This can be hard if you’ve got a picky eater,” admits Chase Lapine. “But your kids may surprise you, especially if they love the fun of eating the same foods as their friends.”
Stuck in a peanut-butter lunch rut? Ask a friend if she wants to trade off: she’ll make lunches for you (and your family) now, and in a week or two, you’ll return the favor. Sure, you have to make twice the food when it’s your turn, but only half as often. Plus, you and your family may be surprised to discover new lunch foods. “This can be hard if you’ve got a picky eater,” admits Chase Lapine. “But your kids may surprise you, especially if they love the fun of eating the same foods as their friends.”
Keep
It Simple
Google lunch ideas and you’ll find enough cute ways to dress up your kids’ lunches – from making egg and veggie bunny rabbits to crafting cream cheese penguins – to send your child with a daily edible zoo. But it’s not necessary, says Colburn. “School lunchtimes are noisy, chaotic, and short,” she says. “Kids don’t have time to open a bunch of different containers much less appreciate the beautifully sculpted animal you made.” Go for what’s easy – a yogurt, some bread with a few slices of cheese – and save your culinary creations for the weekend.
Google lunch ideas and you’ll find enough cute ways to dress up your kids’ lunches – from making egg and veggie bunny rabbits to crafting cream cheese penguins – to send your child with a daily edible zoo. But it’s not necessary, says Colburn. “School lunchtimes are noisy, chaotic, and short,” she says. “Kids don’t have time to open a bunch of different containers much less appreciate the beautifully sculpted animal you made.” Go for what’s easy – a yogurt, some bread with a few slices of cheese – and save your culinary creations for the weekend.
Outsource it, Occasionally
It’s okay to give yourself a day off – especially if you plan ahead. Thanks in part to shows like Jamie Oliver’s Food Revolution, many school districts are making an effort to offer more nutritious choices. “Letting your kids buy lunch once a week helps teach them how to make smart food decisions,” says Colburn. “Plus, they’re learning valuable skills like how to wait in line, ask for what they want, and pay for their lunch.” Review your school’s cafeteria menu on Sunday night and let your child decide which day to buy. As for yourself, decide which day to treat yourself to lunch at the new Thai takeout place by work.
It’s okay to give yourself a day off – especially if you plan ahead. Thanks in part to shows like Jamie Oliver’s Food Revolution, many school districts are making an effort to offer more nutritious choices. “Letting your kids buy lunch once a week helps teach them how to make smart food decisions,” says Colburn. “Plus, they’re learning valuable skills like how to wait in line, ask for what they want, and pay for their lunch.” Review your school’s cafeteria menu on Sunday night and let your child decide which day to buy. As for yourself, decide which day to treat yourself to lunch at the new Thai takeout place by work.
Next Week's Meeting Topic: The Truth About Food and
Fitness
Are you getting the most out of your activity? We bust through a few all-too-common myths so they won't undermine your efforts.
Member
Recipes
Ham and Cheese Mini PocketsPointsPlus® Value: 3 Servings: 8
Serving Size: 3 Ham and Cheese Mini Pockets
24 wonton wrappers
3/4 cup diced ham
1/2 cup reduced shredded jack cheese
1 garlic cloves, minced
1/4 onion, chopped
Salt and pepper to taste
1 egg white, for egg wash
cooking spray
3/4 cup diced ham
1/2 cup reduced shredded jack cheese
1 garlic cloves, minced
1/4 onion, chopped
Salt and pepper to taste
1 egg white, for egg wash
cooking spray
1.Preheat your oven to 400 degrees.
2. Heat a saute pan over medium heat and add the garlic, onion, and ham
cubes. Saute until just tender.
3. Place the ham mixture in a bowl and mix in the jack cheese. Add salt and
pepper to taste.
4. Lay out the 24 wonton wrappers on two large cookie sheets sprayed with
cooking spray or lined with parchment paper. Fill a small cup with warm water
and place it near the cookie sheets.
5. Begin assembling the ham and cheese mini pockets by placing a spoonful
of the ham and cheese mixture in the center of the wonton wrapper. Wet the edges
of the wonton wrapper with the warm water and fold over and press down to close.
Once you have stuffed and sealed all the wonton wrappers, brush lightly with the
egg wash or spray with cooking spray.
6. Bake for 8-10 minutes until crispy. Serve on their own or with marinara
sauce for dipping
Creamy Macaroni Salad with Peas and
Chives
8 oz elbow macaroni
1 cup peas
1/2 cup Smart Balance® Omega Plus™ Light Mayonnaise Dressing
1 tsp dijon mustard
1 tbsp white vinegar
1/4 cup fresh chives, chopped
salt and fresh pepper
1 cup peas
1/2 cup Smart Balance® Omega Plus™ Light Mayonnaise Dressing
1 tsp dijon mustard
1 tbsp white vinegar
1/4 cup fresh chives, chopped
salt and fresh pepper
Directions:
Bring a large pot of salted water to a boil.
Once boiling, add pasta and cook according to pasta package
directions for al dente.
When pasta is ready, rinse the pasta under cold water in a
colander.
In a large bowl, combine pasta, peas, Smart Balance® Omega
Plus™ Light Mayonnaise Dressing, mustard, vinegar, chives, salt and fresh
pepper.
Makes 8 servings at 5
PPV
Frog's Eye
Salad
Servings: 12
Points per serving: 5
8 oz acini di pepe -- dry
20 oz pineapple chunks in light syrup -- drained (reserve 1/4 cup juice)
1 3/4 cups skim milk
1/4 cup splenda -- granular
1 pkg sugar-free vanilla pudding and pie filling
8 oz crushed pineapple in light syrup -- drained
22 oz mandarin oranges in light syrup -- drained
2 cups Cool Whip Fat Free -- thawed
3 cups miniature marshmallows
1/2 cup coconut flakes
Cook pasta 11 min. Rinse with cold water; drain well.
Servings: 12
Points per serving: 5
8 oz acini di pepe -- dry
20 oz pineapple chunks in light syrup -- drained (reserve 1/4 cup juice)
1 3/4 cups skim milk
1/4 cup splenda -- granular
1 pkg sugar-free vanilla pudding and pie filling
8 oz crushed pineapple in light syrup -- drained
22 oz mandarin oranges in light syrup -- drained
2 cups Cool Whip Fat Free -- thawed
3 cups miniature marshmallows
1/2 cup coconut flakes
Cook pasta 11 min. Rinse with cold water; drain well.
In
large bowl, beat reserved pineapple juice, milk, sugar and pudding 2 min.
Gently stir in pasta and remaining ingredients; cover.
Refrigerate at least 5 hours.
Biz’s Crab and Spinach
Quiche
1 refrigerated pie crust
4 eggs
1/3 cup fat free sour cream
1 cup skim milk
4 tablespoons all-purpose flour
1 teaspoon salt
1/2 teaspoon cracked pepper
6 ounces cooked crab (that’s all I got out of those three
crab clusters above!)
2 ounces shredded Swiss cheese
1 handful of baby spinach
Put crust in pie plate. Layer spinach and crab over the bottom. Mix all the
rest of the ingredients together and then pour into pie plate.
Bake at 350 degrees for 40-45 minutes.
1/8 slices is 7 P+
Wisconsin Cheddar Beer
Soup
The test kitchen decided all cheddar cheese made the soup grainy.
3 tablespoons butter
1 onion, chopped fine
1 carrot, peeled and chopped fine (mine was 3 ounces)
2 garlic cloves, minced
1/3 cup all-purpose flour
1 3/4 chicken broth ( or one can)
1 12 ounce lite beer
2 cups 1% milk
3 cups shredded sharp cheddar cheese
1 cup shredded American cheese
2 teaspoons cornstarch (I completely forgot about this
step!)
salt and pepper to taste
Italian seasoning (which I added after adding salt and
pepper)
Melt butter in large pot over medium heat. Cook until onion and carrots are
lightly browned, about 10 minutes.
Add garlic and cook for 30 seconds. Stir in flour and cook until golden,
about 1 minute. Slowly whisk in broth, beer and milk.
Bring mxture to a simmer then reduce heat to low and simmer gently (don’t
boil!) until carrots are soft about 25 minutes.
Meanwhile, toss the shredded cheeses and cornstarch in a large bowl until
well combined.
Puree soup in blender (I used my stick blender) until smooth. Remove from
heat and whisk in cheese mixture, a handful at a time until smooth.
Season with salt and pepper. This will stay in the fridge up to 3
days.
Makes 6 one cup servings: 9 P+
Slow Cooker Rotisserie
ChickenPoints: drumstick 2
pts, wing 3 pts, thigh 4 pts, 4 oz breast 5 pts
Servings: varies
Serving Size: varies
Nutritional Info: varies
Servings: varies
Serving Size: varies
Nutritional Info: varies
1 3 lb. chicken, cleaned with fat removed
1 tsp. smoked paprika
1/2 tsp. salt
1/2 tsp. pepper
1/2 tsp. garlic powder
1/2 tsp. dried basil
1/2 tsp. dried oregano
1 lemon
Optional: 3-5 small red potatoes (add points based on
size)
Make 3-5 aluminum balls and place in
the bottom of the slow cooker.
You can also wrap 3-5 small potatoes in
the tinfoil and place those in the bottom of the slow cooker.
Mix together all of the spices and add
the juice of the lemon. Rub the spice rub all over the chicken.
Stuff the lemon into the
chicken cavity and place on top of the aluminum foil balls or wrapped
potatoes.
Cook on low for 8 hours.
Optional: For crispy skin, preheat the
oven to 500 degrees and roast the chicken for 10 minutes before serving to crisp
up the skin..
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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
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