MIDWEEK MINUTES March 8, 2014




Midweek Minutes
March 8, 2014
 
Hello, Winners!
 
Yes, it’s time for Daylight Savings time! My body clock will take some time to adjust, and the time change is not something I look forward to in the spring.  It’s March Madness, alright. Like me, many of you are sick of the cold weather, but we DO have some glimpses of spring here and there.  I saw my first robin a week or so ago, and yesterday there were so many Sandhills cranes flying toward the Platte River!  Spring IS coming!  (So, I guess it’s time to take down my Christmas lights outside!)
 
It's also TIME again...to SPRING AHEAD toward our WINNING OUTCOMES and not to FALL BACK into bad habits! Spring weather is trying to get here...it really is! Are you making the most of it? Are you gardening? Walking? Are you taking some TIME out for YOU? It's so important to make TIME to do the things that help us be successful with the program...and make them priorities so that we can be fit and healthy to enjoy all that spring and summer have to offer!
 
Are you making time to weigh and measure your portions?  Are you making individual portions to "grab and go" instead of stopping at the Drive Thru window?  With my busy springtime schedule, I have to plan ahead with my weight management activities even the parts I am not fond of.
 
Join us for our routine for March . . . PREPARE TO MOVE MORE!  I am in serious need of doing that.  If it weren’t for my Active Link that I wear daily, I wouldn’t have been motivated to move much at all this winter.  So, I challenge all of us to take every opportunity to make a move to MOVE!   Start by attending your meeting this week and get psyched up for spring with LIVE LIFE ACTIVE!
 
Okay, so I am NOT looking forward to Daylight Savings Time, but it's here. More time to do things in the evenings, right...like come to your meetings with a FRIEND!  Don't be late!  See you there --Zig
 
 
It’s TIME to celebrate these MEMBER MILESTONES!
 
TOTAL LOSSES (it’s a TIE!)
Superior: –7.4 lbs.
Hastigs: –7.4 lbs.
 
4-Week Key Ring
Jana C. ( S )
 
16 Week Award
Amy S. ( H )
 
5lb. star
Vonda W.  ( S )
Carolyn S. ( H )
 
5%
Terri O. ( S )
Cindy M. ( S )
 
 
BIGGEST LOSER
Terri O. ( S )
Brany C. ( H )
 
 

Make Your Move

Hate exercise? Discover easy ways to make fitness an excuse-proof part of your day.
Article By: Lisa Thomas and Sally Bevan
Isn't it funny that the moment you decide to exercise, something always gets in the way? A neighbor stops by for a chat. You have to work late. The dog chews up your running shoes. It snows...again! Legit or not, these "reasons" can quickly snowball into days or weeks of excuses for not exercising. If you plan your meals and snacks, you probably already know that thinking ahead makes it easier to stay on track. The same goes for exercise. In your meeting this week, you'll learn that getting (and staying) active doesn't have to be a chore. In fact, we're dedicating this entire month to moving more!

If you're a fitness newbie or you haven't been active for a while, there's no need to worry. The Weight Watchers program takes a simple approach to living a healthier lifestyle — one small change at a time. So, there won't be any drill sergeants telling you to run a 5K by your next meeting. Let's start slow with this month's Routine: Walk at least five minutes each hour. Practicing this Routine encourages you to become more mindful about moving so shifting your focus to fitness comes more naturally.
Another step in the right direction
Setting an activity goal — no matter what your fitness level or how small the goal — will help you get motivated and stay on track. In your meeting this week, the group will brainstorm ways to be more active this month and you'll walk away with your own, achievable mini goal. (If you're new to fitness, or have taken an extended break, be sure to speak with your doctor before you start or resume a fitness plan.)

In the meantime, take a look at the seven ideas below and think about which ones will best help you move more this month and beyond.
Find fitness that fits your life. If you have an irregular work schedule, trying to catch a class during the week can be frustrating. So, choose activities that can be easily slotted into your day, like walking your kids to school or running errands during lunch.

Draw up a weekly timetable. To help you organize your time properly, create a weekly calendar of activities. Try to do something for at least 20 or 30 minutes each day. Yard work, housecleaning and snow shoveling counts too so wear your ActiveLink® Activity Monitor to track everything you do.

Attach exercise to a (non-food) treat. Don't wait until you reach your goal to celebrate. Mini-rewards — like flowers once a week for completing all of your workouts — will help keep you motivated. You can also attach exercise to an enjoyable event, like playing with your kids in the park or catching up with a friend on a walk.

Get your crew on board. Working out with a buddy will help you stay on track so let your family and friends know about your goals. Also if you need someone to watch the kids while you exercise, make sure you arrange this well in advance; don't rely on last-minute favors.

Anticipate motivational dips. Everyone struggles with motivation from time to time, preparing for these feelings can help you quickly bounce back from them. For example, if you sometimes struggle to go to your aerobics class, get a friend to call you to make sure you're not still sitting on the sofa.

Buy workout clothing you're excited to wear. Shop for well-designed, flattering, and supportive workout clothes; you'll be more motivated to work out.

Leave your gym bag by the door. Leaving your gym bag by the door serves two purposes: You always know where it is; and it's a gentle reminder to get moving.


For more great moves like this, pick up the March/April

 issue of Weight Watchers Magazine, on newsstands now!

Inside you’ll also find 31 fresh recipes that use the season’s

 best ingredients and over 50 tips for staying healthy and fit!
 
 

 

Slimmed-down St. Patrick's Day


Celebrate the holiday without veering off Plan.
Article By: Natalie Nodecker
These 9 tips will get you through the day without racking up over-the-rainbow PointsPlus® values.
1. Join the fun. Instead of sitting on the sidelines, march in the parade! Either join a group that's walking or march to your own beat.
2. Play games with green. Start your own tradition: Every time someone around you mentions green, tack on an additional push-up or an extra minute of cardio to the next day's workout.
3. Look for leprechauns. Taking a hike in the spring weather can be an excellent way to see some natural greens. Pack a lunch and hit the trails.
4. Swap green beer for green tea. Besides all of the added health benefits, drinking green tea puts you in your own holiday spirit — a relaxed one.
5. Make a festive plate. Celebrate by eating all the verdant veggies you can get your hands on: spinach, broccoli, green beans, lettuce.
6. Go in search of luck. Weather permitting, get outside and into the grass to hunt for four-leaf clovers.
7. Throw a party. Invite friends to your place and require that each bring a healthy dish. With you in control of the food and the drink, it won't take any luck to get you through the holiday.
8. Keep things fun. Use green food-coloring to make healthy and festive snacks for you or your kids. Low PointsPlus value green milkshakes, anyone?
9. Forge a path to your pot of gold. Write your accomplishments on slips of paper and keep them together in a little black pot. One day, that pot of success will make you feel rich.
 
 
 

Join us on Facebook in a private group of Weight Watchers at ZIG'S WINNERS. Just look it up and ask to join.
 
 
 
 
Be sure to come back to your meeting for the launch of our exciting campaign, packed with cool swag and fun fitness ideas. Live Life Active is a great way to connect with other members who share similar activity interests and cheer each other on! Have an idea for an activity club? Bring it!
 
 
 
 
  
Live Life Active Promotion – ALL FITNESS PRODUCTS $5 OFF.
 
Includes: ActiveLink
PointsPlus Pedometer
PointsPlus Fitness Series
Ultimate Dance Party
Target and Tone Pilates
and Discontinued Fitness Products
 

5 Ways to Beat Exercise Boredom

You can stick to an exercise plan! Use these secrets from people who've done it.
Article By: Melissa Chessher
You know it like you know many of life's truths: the sun will rise tomorrow, one item always remains on a to-do list, you cannot hide things from your scale or your mother, and every day, rain or shine, you need to move your body.
But knowing that exercise is essential and actually doing it are two separate concepts. "The beginning of a new routine is usually not a problem," acknowledges Ronda Gates, a lifestyle management counselor in Lake Oswego, Oregon. "It's farther down the road, when the new lifestyle still isn't integrated and the old one is tugging on you to return."
To help you make exercise a regular reality, consider these expert suggestions from Gates and several faithful exercisers.
1. Develop a plan of accountability, says Gates. "For some people it's simply writing information in an exercise journal, and for others it's reporting to a coach or another person," she says. Gates offers a simple equation to motivate you: "Commitment plus accountability equals success."
2. Rely on the pleasure principle. Ask yourself what you enjoy and then incorporate that into your routine. "I hate to exercise but I like to walk," says Naomi, a legal secretary who lives in Brooklyn, New York. "I get off a stop early on the bus or train and I walk home or to work. I also listen to music. Time goes by fast and I get my exercise."
3. Seek variety. If you walk outdoors on the same path every day, attempt to notice one thing that's different about your walk — an emerging flower, the number of dogs in the neighborhood this morning — or take a different route each time (even reversing direction counts!).
4. Find a workout partner. "Exercising with a friend allows you to monitor your intensity while you get caught up on one another's news," says Gates. "If I think my exercise will be boring, meeting and walking with someone is a guaranteed cure."
5. Keep your eye on the prize. "I work out three times a week in the morning so I start my day off feeling good," says Karen, a New York-based executive assistant. "I don't enjoy losing an extra hour of sleep, but I enjoy how I feel during and after my workout."


 
Member Recipes
 
 
Weight Watchers Irish Nachos
Points: 4 points plus
Servings: 4 servings
Serving Size: 1/4 recipe
 
1 pound russet potatoes, thinly sliced
Cooking spray
1/2 tsp. salt
1/2 tsp. pepper
3/4 cup reduced fat shredded cheddar cheese
1/2 cup black beans
Your favorite nacho toppings: tomatoes, onions, peppers, olives, cilantro, salsa…
 
Preheat oven to 400°. Place baking sheet in oven.
Place potato slices on paper towels and pat dry. The more moisture that you remove, the crispier they will be.
Arrange half of potato slices in a single layer on preheated baking sheet coated with cooking spray.
prinkle with 1/4 tsp. salt.
Bake at 400° for 10 minutes. Turn potato slices over; bake an additional 5 minutes or until golden.
Repeat procedure with remaining potatoes and remaining 1/4 teaspoon salt.
Add all the potatoes to one baking sheet or dish and top with the cheese, black beans, and your favorite toppings.
Cook for an additional 5 minutes or until cheese is bubbly.
 
 
 
 
 
Weight Watchers Slow Cooker Corned Beef and Cabbage
PointsPlus® Value: 9
Servings: 8
Serving Size: about 1- 1/12 cups

2.5 pounds of lean corned beef brisket with the seasoning packet – make sure to choose the leanest cut
2 carrots, chopped
3 red potatoes, chopped
1 onion, quartered
2 tbsp whole grain mustard
1/2 can of Guinness (about 7 ounces)
1 head of cabbage, chopped
Salt and pepper to taste

1. Add the potatoes, onions, and carrots to the slow cooker.
2. Add the lean corned beef brisket (after washing and patting it dry) and and spread 2 tbsp of whole grain mustard on the brisket. Then pour in the seasoning packet that came with the corned beef.
3. Pour in the Guinness and then cook for 6-8 hours in your slow cooker.
4. Once the corned beef has cooked, pull it out of the slow cooker and place it on the side. Add the cabbage to the slow cooker and cook an additional 30-45 minutes to desired tenderness.
5. While the cabbage is cooking, remove any large pieces of fat from the corned beef. I ended up shredded larges pieces of it to remove the extra fat.
6. Add the corned beef back to the slow cooker and allow to warm up for 5-10 minutes. Serve and enjoy!
 
 
 
 

Three Cheese Baked Mac and Cheese

Creamy, mild, and incredibly comforting, this is a healthy mac and cheese recipe that is simple yet satisfying. When made with the right ingredients, mac and cheese can be a delicious and guilt free meal to help satisfy those comfort food cravings.
8oz whole wheat macaroni noodles
1 1/2 cups fat free milk
1 cups fat free chicken broth (use milk instead if you want to keep this vegetarian)
2 tbsp whole wheat flour
1/2 cup grated parmesan cheese
1 cup shredded fontina cheese
1 6oz bag fresh baby spinach leaves
4 tbsp fat free cream cheese
1/2 cup whole wheat panko breads crumbs
1 tsp dried parsley
1 tsp garlic powder
1 tsp thyme
Salt and pepper to taste
 
Preheat oven to 350.
Cook macaroni noodles according to package directions.
While noodles are cooking, make sauce by whisking together milk and flour in a medium sized saucepan over medium high heat.
Cook, whisking constantly, until sauce begins to thicken, about 5 minutes. Add in broth and cheeses, and continue to whisk until cheese are melted and sauce is creamy and thick, about 5 minutes. Season with salt and pepper.Drain noodles and return them to the pot. Add the fresh spinach leaves into the hot noodles, and toss until leaves begin to wilt.
Pour in cheese sauce and stir well to combine.Transfer to a 13 x 9 baking dish.
In a small bowl, mix Panko with garlic powder, parsley, thyme, and salt & pepper. Sprinkle over top of mac and cheese.
Place in oven and bake until hot and bubbly, about 20 minutes.
Entire recipe makes 8 servings
Serving size is about 1 scant cup
Each serving = 6 Points +
 
 
 
 
Beer Battered Fish and Chips
serves 4
4 oz fish and 1/2 c. chips =PointsPlus® Value: 9
from "Cooking Light" magazine.
 
1 pound cod fillets
1 c. light beer
1 pound baking potatoes cut into 1/4 inch strips
1/4 c. canola oil, divided
3/4 c. flour
1/2 tsp. pepper
1/2 tsp. salt, divided

Combine fish and 1/4 c. beer in a bowl. Cover and refrigerate for 30-60 minutes.

Preheat oven to 450. Place potatoes on a jelly roll pan coated with cooking spray. Sprinkle with 1/4 tsp. salt and drizzle with 1 T. canola oil. Toss to coat. Bake 20 minutes or until browned., turning halfway through.

Drain fish; discard liquid. Sprinkle fish with 1/4 tsp. salt.
Mix flour with remaining 3/4 c. beer and pepper. Add fish to beer mixture, tossing to coat.
Heat remaining 3 T. oil in a large nonstick skillet. Remove fish from bowl, shaking off excess batter. Add fish to pan; cook 3 minutes or until browned. Turn fish over; cook an additional 3 minutes or until done
 
 
 
 
 
Parmesan-Crusted Tilapia
Servings - 4 Serving Size - one filet or loin Points Plus per Serving - 5 Points+

16 oz. tilapia loins or filets, defrosted if previously frozen
1/2 cup Parmesan cheese, grated or shredded
1/4 cup dry, seasoned breadcrumbs
salt and pepper, to taste
1/2 tsp. garlic powder
2 tsp. dried parsley
2 tsp. paprika
1/4 cup egg beaters ( or one beaten egg or skim milk), to moisten fish before coating

 
1. Preheat oven to 400 degrees F. Line a baking sheet with nonstick foil ( easiest for cleanup ) or spray baking sheet with nonstick cooking spray.
2. Put egg beaters in shallow bowl ( again, I like to use egg beaters because they are thick and tend to coat the meat/fish well)
In another shallow bowl or dish, combine the cheese, salt and pepper, garlic powder, dried parsley and paprika.
Dip the fish into the egg beaters and then into the cheese coating and place on prepared baking sheet.
3. Spray tops of fish with more cooking spray, and bake at 400 degrees F for 10 - 12 minutes
( the loins are thicker than filets, so they took about 15 minutes) or until fish is done, opaque and flakes easily.
Do not over cook!
 
 
 
 
Mc Donald’s Shamrock Shake Made Skinny and Fat-Free
Ingredients for Shake:
¾ cup fat-free frozen vanilla yogurt, see shopping tip
½ cup fat-free milk
⅛ teaspoon peppermint extract or mint extract
5 drops green food coloring
2 packets Truvia, Stevia, Splenda or your favorite sugar substitute
3-4 ice cubes

Ingredients for Topping:
Fat-free or Light whipped cream, optional

Instructions
1. Combine all shake ingredients in a blender and blend on high speed until smooth.  Stop blender and stir with a spoon to help blend everything.
2. Pour into a 16 oz glass. Top with light whipped cream, if desired and enjoy immediately. You really don’t need the whipped cream. It still tastes great without it!
Makes 1 (16 oz) serving @ 5 PP
 
 
 
Green Whipped Salad
1 pkg fat-free, sugar-free instant pistachio pudding mix
16 oz can of crushed pineapple, drained
8 oz fat-free whipped topping
 
Mix all ingredients together. Refrigerate for 2-3 hours.
This salad can also double as a dessert. So yummy!
(2 PP for 1/2 cup of the salad by itself. Makes 12 servings)
 
 
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  http://midweekminutes.blogspot.com/.
Find us on FB and ask to joinour own private support group!

Comments

Post a Comment

Popular Posts