MIDWEEK MINUTES March 29, 2014
Midweek
Minutes
March 29,
2014
Hello,
Winners!
"I'm no FOOL, no sir-eee!
I'm gonna live to be 103!
I play it safe for YOU and ME
'Cause I'm no fool!"
Some of you might not
remember Jiminy Cricket singing that song on the Mickey Mouse Club, but
we're Weight Watchers, and therefore, we are NO FOOLS! We are doing the SMART
thing! Remember, it's a LIFESTYLE and not a diet! WW has it all in place if we
would only quit FOOLING around with the program and trying to work it by
changing it!
The Weight Watchers approach provides weight loss at a
healthy and safe rate, which means:
Up to two pounds per week (after the first 3 weeks, during
which losses may be greater due to water loss).
Sensible food choices that not only reduce calories, but meet
current scientific recommendations for nutritional completeness and reduced
disease risk.
An activity plan that provides the full range of weight- and
health-related benefits that exercise offers.
It
is sustainable. Healthy weight loss is weight loss that lasts, so it is
necessary to look beyond losing the excess weight and address keeping it
off.
So, won't you join me at the meetings this week? I
know I need to come to a meeting. How about you? See you there! --Zig
P.S. Attached is the April
Calendar for you!
These Members are Not
Fooling Around!
Superior: -23.2
lbs.
Hastings: – 17
lbs.
Biggest Losers:
Lorri K. (
S )
Amy W. (
S )
Brandy C. (
H )
The
Truth About Food and Fitness
Eating the right stuff will help you get the most out of your
activity.
You know
that before a road trip, you need to fill up your car's tank with the right
amount of quality fuel for the journey. Well, the same rule applies to your
body: You have to fuel it properly to go the distance, especially when your
ramping up exercise! Choosing meals and snacks that consist mostly of Weight
Watchers Power Foods is like filling your tank with premium fuel that will
enable your body to work at peak performance. So when you're planning how you're
going to be active, also think about meals and snacks that will keep you
energized during your workout and all day long.
Power
up with Weight Watchers Power Foods
One of the biggest food-fitness myths out there is that you'll need to eat more when you exercise. "If you're doing low- to moderate-intensity activity for 30-45 minutes you don't need more calories," says Stephanie Rost, MS, RD, Weight Watchers Corporate Program Development Director. Besides being nutritious PointsPlus® value bargains, Weight Watchers Power Foods release energy slowly to help keep you going. And they're super-filling so they'll also keep you satisfied longer. Two more pitfalls Power Foods can help you overcome? Many Leaders find that when they hear members say that they're not seeing results from their workouts it's often because they're overestimating calories burned during exercise and/or underestimating how much they're eating.
One of the biggest food-fitness myths out there is that you'll need to eat more when you exercise. "If you're doing low- to moderate-intensity activity for 30-45 minutes you don't need more calories," says Stephanie Rost, MS, RD, Weight Watchers Corporate Program Development Director. Besides being nutritious PointsPlus® value bargains, Weight Watchers Power Foods release energy slowly to help keep you going. And they're super-filling so they'll also keep you satisfied longer. Two more pitfalls Power Foods can help you overcome? Many Leaders find that when they hear members say that they're not seeing results from their workouts it's often because they're overestimating calories burned during exercise and/or underestimating how much they're eating.
So how
can you stay energized (and satisfied) on the go? A lot of Weight Watchers Power
Foods are the building blocks of food combinations that give you a dose of lean
protein and complex carbs. Oatmeal or Greek yogurt with berries are convenient
portable options. Whole-wheat toast with scrambled eggs is another. (Or you can
use tortillas instead of toast and mix chopped tomatoes, onions, peppers and
sliced mushrooms into the eggs.) Other grab-and-go options: A smoothie with
fat-free milk and fresh or frozen fruit. A slice of whole grain bread with deli
turkey breast. Or match a banana and a low-fat cheese stick.
Hydration hits and misses
Water is needed for virtually every body function — from breathing to maintaining a healthy body temperature to digesting food. We can lose a lot of water through perspiration, so staying hydrated during your workout is especially important. It also can help fight fatigue and prolong endurance. But what about sports drinks? Unless you're running a marathon, it's not worth the added sugar and calories. "For the vast majority of low-to-moderate-intensity workouts, water, is just fine and is the best choice for weight loss," says Rost. Unfortunately, thirst isn't always a reliable gauge of the body's need for water so don't wait until you're thirsty before you hydrate. That means taking your water with you. It's a lot less expensive to carry a BPA-free refillable bottle, than it is to buy bottled water at a store or gym. After your workout you can switch things up and have a glass of seltzer with a squeeze of lime or sip a cup of caffeine-free tea.
Water is needed for virtually every body function — from breathing to maintaining a healthy body temperature to digesting food. We can lose a lot of water through perspiration, so staying hydrated during your workout is especially important. It also can help fight fatigue and prolong endurance. But what about sports drinks? Unless you're running a marathon, it's not worth the added sugar and calories. "For the vast majority of low-to-moderate-intensity workouts, water, is just fine and is the best choice for weight loss," says Rost. Unfortunately, thirst isn't always a reliable gauge of the body's need for water so don't wait until you're thirsty before you hydrate. That means taking your water with you. It's a lot less expensive to carry a BPA-free refillable bottle, than it is to buy bottled water at a store or gym. After your workout you can switch things up and have a glass of seltzer with a squeeze of lime or sip a cup of caffeine-free tea.
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
Remember in the Meeting Room that we talked about getting
the FACTS from Weight Watchers at the Science Center? http://www.weightwatchers.com/health/sciencecenter/index.aspx
Get the
Facts About Food, Activity and Weight Loss
There are a lot of misconceptions out there. Having information that is based in science and fact will help you focus your energy and efforts into doing things that will really payoff. And the Science Center is a an invaluable resource for fueling knowledge and dispelling myths.
There are a lot of misconceptions out there. Having information that is based in science and fact will help you focus your energy and efforts into doing things that will really payoff. And the Science Center is a an invaluable resource for fueling knowledge and dispelling myths.
SPECIAL PRICE!
Body
Fuel: What to Eat Before a Workout
Learn the what, when and why of pre- and post-exercise eating,
including easy snack and meal ideas.
Just as
you'd fill up your car's gas tank before a road trip, it's vitally important to
make sure your body has the right fuel to sustain you during a workout.
So, what
should you eat before going for a bike ride or heading to the gym? Use these
guidelines and snack ideas to keep your engine running
optimally.
Balance carbs with protein.
"A relatively high-carbohydrate, moderate protein, low-fat meal is best to consume before exercise," says Suzette Kroll, a registered dietitian at the Canyon Ranch Spa in Tucson, Arizona. People often underestimate the importance of the carb part of the equation when fueling up for exercise, especially strength training, says Bell-Wilson. "They assume it's all about protein. Protein is important for muscle building and repair, but in order to lift those weights you need carbohydrates for energy," she says. Choose carbs that are easily digestible and avoid high-fat foods—or large quantities of any food—just before working out because they don't digest well during exercise.
"A relatively high-carbohydrate, moderate protein, low-fat meal is best to consume before exercise," says Suzette Kroll, a registered dietitian at the Canyon Ranch Spa in Tucson, Arizona. People often underestimate the importance of the carb part of the equation when fueling up for exercise, especially strength training, says Bell-Wilson. "They assume it's all about protein. Protein is important for muscle building and repair, but in order to lift those weights you need carbohydrates for energy," she says. Choose carbs that are easily digestible and avoid high-fat foods—or large quantities of any food—just before working out because they don't digest well during exercise.
Time it right.
"Whether you're strength training or going on a run, you want to make sure you have something within four hours before the workout and then a smaller snack in the hour before," says Bell-Wilson. If you know your workout is only going to last 45 minutes, keep the snack small, she says. "If it's going to last 2 hours, then you're going to want to beef up that pre-exercise meal."
"Whether you're strength training or going on a run, you want to make sure you have something within four hours before the workout and then a smaller snack in the hour before," says Bell-Wilson. If you know your workout is only going to last 45 minutes, keep the snack small, she says. "If it's going to last 2 hours, then you're going to want to beef up that pre-exercise meal."
Carefully assess protein bars.
When squeezing a workout into a busy schedule, you may like the convenience of protein or "sports" bars. Make sure you choose carefully; according to Kroll, most bars are "glorified candy bars, often providing even more calories." To find the better ones, Bell-Wilson suggests choosing a bar that has about 200 calories, up to 5 grams of protein and 25 grams of carbohydrates. "If you find a bar that you really like, but it's high in calories, just eat half of it," says Bell-Wilson. "Save the other half for after your workout."
When squeezing a workout into a busy schedule, you may like the convenience of protein or "sports" bars. Make sure you choose carefully; according to Kroll, most bars are "glorified candy bars, often providing even more calories." To find the better ones, Bell-Wilson suggests choosing a bar that has about 200 calories, up to 5 grams of protein and 25 grams of carbohydrates. "If you find a bar that you really like, but it's high in calories, just eat half of it," says Bell-Wilson. "Save the other half for after your workout."
Don't eat more than you burn.
You just finish a heart-pumping, hour-long workout. You take a quick shower and then pass the gym's café on the way out. Watch out for those healthy-looking snacks. One smoothie or even a sports drink can replace all the calories you just burned, and then some. "It's important to realize that just because you worked out doesn't give you free rein in the kitchen," says Bell-Wilson. "The reward is that you went and you did it." If you exercise for an hour or less, your best bet is to grab a bottle of water and eat at your next scheduled meal. "If it lasts longer, plan to have a snack in your locker or on your way home," says Bell-Wilson.
You just finish a heart-pumping, hour-long workout. You take a quick shower and then pass the gym's café on the way out. Watch out for those healthy-looking snacks. One smoothie or even a sports drink can replace all the calories you just burned, and then some. "It's important to realize that just because you worked out doesn't give you free rein in the kitchen," says Bell-Wilson. "The reward is that you went and you did it." If you exercise for an hour or less, your best bet is to grab a bottle of water and eat at your next scheduled meal. "If it lasts longer, plan to have a snack in your locker or on your way home," says Bell-Wilson.
5 Pre-workout Snack Ideas1. Half a chicken, turkey or lean roast
beef sandwich on whole-wheat bread
2. Low-fat yogurt with a sliced banana
3. Low-fat string cheese and 6 whole-grain crackers
4. Hard-boiled eggs, yolks removed and replaced with hummus
5. Skim milk blended with frozen fruit to make a smoothie
2. Low-fat yogurt with a sliced banana
3. Low-fat string cheese and 6 whole-grain crackers
4. Hard-boiled eggs, yolks removed and replaced with hummus
5. Skim milk blended with frozen fruit to make a smoothie
5 Post-workout Replenishing Meal
Ideas1. One
or two poached eggs on whole-wheat toast
2. Bean burrito: a whole-wheat tortilla filled with black beans, salsa and reduced-fat cheese
3. Stir-fried chicken and vegetables (try pepper, zucchini and carrot) over brown rice
4. Whole-wheat pasta tossed with chicken, broccoli and eggplant
5. Whole-grain cereal or oatmeal, with milk and fruit (such as a sliced banana)
2. Bean burrito: a whole-wheat tortilla filled with black beans, salsa and reduced-fat cheese
3. Stir-fried chicken and vegetables (try pepper, zucchini and carrot) over brown rice
4. Whole-wheat pasta tossed with chicken, broccoli and eggplant
5. Whole-grain cereal or oatmeal, with milk and fruit (such as a sliced banana)
Fitness 411: Exercising On an Empty
Stomach
Not sure whether to fuel up before you burn
calories? Weight Watchers exercise expert Jennifer Cohen explains the logic
behind full-belly fitness.
Q: I’ve
been hearing conflicting claims about whether it’s better to work out on an
empty stomach or whether you should eat before exercising. What’s your feeling
about this?
A: There are a lot of mixed messages about this subject. Some people claim that if you exercise in the morning before you’ve had anything to eat, you’ll burn more body fat. But I don’t believe this is true and neither do a lot of other exercise experts.
It’s really a question of quantity: You don’t want to have a large meal before you exercise because you don’t want your stomach to feel heavy during the workout and you don’t want to risk getting belly cramps.
But if you eat something small before you exercise, your body will move more efficiently during the workout and you’ll fatigue less easily. Have a banana, an apple, some scrambled eggs or even a handful of raw nuts, 30 to 60 minutes before exercising. You’ll be able to work out harder and longer, allowing you to burn more calories and improve your fitness faster. That’s really what you want in the end — so why not head to the kitchen before you get moving?
A: There are a lot of mixed messages about this subject. Some people claim that if you exercise in the morning before you’ve had anything to eat, you’ll burn more body fat. But I don’t believe this is true and neither do a lot of other exercise experts.
It’s really a question of quantity: You don’t want to have a large meal before you exercise because you don’t want your stomach to feel heavy during the workout and you don’t want to risk getting belly cramps.
But if you eat something small before you exercise, your body will move more efficiently during the workout and you’ll fatigue less easily. Have a banana, an apple, some scrambled eggs or even a handful of raw nuts, 30 to 60 minutes before exercising. You’ll be able to work out harder and longer, allowing you to burn more calories and improve your fitness faster. That’s really what you want in the end — so why not head to the kitchen before you get moving?
Next Week's Meeting Topic: What's
Your Fitness Win?
Many of
you accomplished great things this month and did so with the help of your Live
Life Active clubs. Continue to come to the website and use the online resources
developed to help you succeed during the Live Life
Active campaign
and beyond. There will be high-fives all around during next week's meeting, when
we'll celebrate all your efforts and cheer on fellow members
too
Member
Recipes
Egg Salad
Recipe
PointsPlus® Value:
4 for the entire recipe!
1 hard-boiled egg, peeled and chopped
3 hard- boiled eggs (whites ONLY),
peeled and chopped
1 stalk of celery, finely diced
1 tsp low-fat mayonnaise
2 tsp Dijon mustard
1 tbsp non-fat plain Greek yogurt
1 tbsp red onions, finely chopped
1 tsp fresh dill, finely chopped
juice from ½ a lemon, freshly squeezed
½ tsp sea salt
Freshly ground pepper, to
taste
Mash egg and egg white in a small bowl
with a fork.
Stir in celery, mayonnaise, mustard,
onions, dill, lemon juice and salt and pepper until combined.
Serving size is entire
recipe
Each serving = PointsPlus® Value:
4
Creamy
Asparagus
1 Tablespoon Fat Free Margarine
2 Tablespoons Flour
1/8 teaspoon Salt
1/8 teaspoon Pepper
1 Cup Skim Milk
2 Slices 2% American Cheese, torn into small pieces
2 (15 oz.) Cans Green Giant Asparagus Spears
Place margarine in a small bowl and microwave for 15 seconds. Stir in flour, salt and pepper until smooth.
Using a wish, slowly add milk, mixing until smooth.
Microwave on 70% power for 3-5 minutes, or until thick, stopping twice during cooking to whisk.
Stir in cheese and cook for 45 seconds on high power. Remove from microwave, cover and set aside.
Drain asparagus and place in a casserole serving dish. Microwave on high 2-3 minutes or until hot. Drain off any liquid.
Place asparagus on serving plates and top with cheese. Serve at once.
2 Tablespoons Flour
1/8 teaspoon Salt
1/8 teaspoon Pepper
1 Cup Skim Milk
2 Slices 2% American Cheese, torn into small pieces
2 (15 oz.) Cans Green Giant Asparagus Spears
Place margarine in a small bowl and microwave for 15 seconds. Stir in flour, salt and pepper until smooth.
Using a wish, slowly add milk, mixing until smooth.
Microwave on 70% power for 3-5 minutes, or until thick, stopping twice during cooking to whisk.
Stir in cheese and cook for 45 seconds on high power. Remove from microwave, cover and set aside.
Drain asparagus and place in a casserole serving dish. Microwave on high 2-3 minutes or until hot. Drain off any liquid.
Place asparagus on serving plates and top with cheese. Serve at once.
Serves: 8 (4
spears each plus 2 Tablespoons sauce)
WWP:
1
Portabella Bacon "Stuffed"
Pizzas
2 portabella mushrooms tops, stems
removed
1 tsp Olive Oil
2 cups spinach
2 Tbsp fresh basil leaves, roughly
chopped
1 garlic clove, minced
Pinch crushed red pepper
flakes.
2 slices Oscar Meyer Center Cut bacon,
cooked
1 tsp Balsamic Vinegar
1 oz shredded part-skim mozzarella
cheese
1. Preheat oven to 400
Degrees.
2. Prepare portabellas by removing and
chopping the stems.
3. Heat olive oil a nonstick skillet
over medium heat. Add chopped mushroom stems and garlic.
Saute for 1 minute, then, add spinach
in a sauté pan for 2 minutes or until wilted. Stir in basil and crushed red
pepper flakes.
4. Place spinach mixture on mushroom
top with 1 slice cooked bacon per top. Drizzle each top with ½ tsp balsamic
vinegar.
5. Add ½ ounce cheese to each top and
cook for 10-12 minutes.
6. ENJOY!
Makes 1 serving,
PointsPlus® Value: 4 for
all of it!
Strawberry
Dove Dessert
8 oz. Chopped Strawberries
1 Piece Dove Promises Dark Chocolate
3 Tablespoons Fat Free Cool Whip
Splenda to taste
Sweeten the strawberries to your liking with the Splenda. Top with cool whip. Using a butter knife, shave the chocolate into thin pieces, and then sprinkle on top of the cool whip. Enjoy!
Serves: 1
8 oz. Chopped Strawberries
1 Piece Dove Promises Dark Chocolate
3 Tablespoons Fat Free Cool Whip
Splenda to taste
Sweeten the strawberries to your liking with the Splenda. Top with cool whip. Using a butter knife, shave the chocolate into thin pieces, and then sprinkle on top of the cool whip. Enjoy!
Serves: 1
WWP+:
4
Lemon
Pie
1 Ready Made Reduced Fat
Graham Cracker Crust
1 (.8 oz) Package Sugar Free Cook and Serve Vanilla Pudding Mix
1 (.3 oz.) Package Sugar Free Lemon Jello
2 Cups Water
1 (8 oz.) Container Fat Free Cool Whip
In a microwave safe bowl, combine the water and pudding mix with a wire whisk. Microwave on high, stirring occasionally until thick (approx. 4-5 minutes).
1 (.8 oz) Package Sugar Free Cook and Serve Vanilla Pudding Mix
1 (.3 oz.) Package Sugar Free Lemon Jello
2 Cups Water
1 (8 oz.) Container Fat Free Cool Whip
In a microwave safe bowl, combine the water and pudding mix with a wire whisk. Microwave on high, stirring occasionally until thick (approx. 4-5 minutes).
Stir in the Jello and allow to
cool slightly. Pour the lemon mixture into the pie shell and refrigerate until
firm. Spread the cool whip on top and serve or return to the refrigerator until
ready to serve.
8 servings @ 4PP
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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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