MIDWEEK MINUTES April 5, 2014
Midweek
Minutes
April 5,
2014
Hello,
Winners!
Did you ever have one of those
weeks? We BLEW into Superior for Monday’s meeting with warm temps and strong
gusts, and by the end of the week, we had SNOW! It’s NUTS! Now, we can maybe
look forward to some warm temps and some rain as it edges closer to prom. Our
prom is in 3 weeks! I sure hope it doesn’t snow for prom! That would be a first
for me in 32 years of sponsoring prom! Several schools seem to have prom in
March. Personally, I’m glad we don’t.
The reason I mention this is
because prom takes up a lot of my time, not only right now, but all year long.
This just happens to be CRUNCH TIME. I’ll be doing prom until I retire, and I
am even writing a manual for those who bravely take over someday. Although I
have done this awhile, I have put much of it down in my manual so I don’t forget
any details. We do what we can even though there are always glitches along the
way, and planning is KEY! We deal with the glitches when they
occur.
So it is with our weight loss
journeys. We do what we can, plan wisely, and deal with glitches. Our member
materials, etools, meetings, and meeting room products try and cover every
situation. This time of year can be stressful for me, so I break out my “stress
carrots”, plan my week’s food (for the most part), and make appointments with
myself to get in some activity.
What’s on your April agenda?
This month’s routine is called “Is This Worth It?” You have to come to meetings
this month because there are so many eating occasions before and after the
holidays...up through the end of the school year. It is SO worth it to be as
prepared as you can for those upcoming eating events...as well as eating at home
when you’re tired and stressed. Believe me, I know TIRED!
Oh,
yeah, did I mention I have a yearbook to do...twice a-week WW
meetings...and...well, you know? You have a full plate too! (Planting crops or
doing taxs, anyone?) Let’s get together this week and come to the only place where we can
talk about what our lives are really like in connection with food and activity.
Let’s be honest here...one of the first things to go by the wayside when we are
super-busy is our weight management, isn’t it? DON’T let that
happen!!!
Do the BEST for yourself and
make coming to meetings a priority! NO EXCUSES See you there! --Zig
Member
Milestones
TOTAL
LOSSES
Superior: –11.2
lbs.
Hastings: –18.6
lbs
4-Week
Keychain
Vonda W. ( S
)
Lorri K. ( S
)
5 lb.
star
Lorri K. ( S
)
30 lb.
star
Brandy C. ( H
)
BIGGEST
LOSER
Shirley F ( S
)
Velma V. ( H
)
What’s Your Fitness Win?
Discover how setting an activity target can help you move more.
Woohoo —
you’re near the finish line of the Live Life Active challenge! Take a moment to
look back on the strides you’ve made and explore ideas for your next goal. Both
exercises will help keep your motivation going strong, whether you're ready to
try running or walking a 5K or just hope you'll make it to the gym more than
once a month.
This
month's Routine: Know how you're going to be active tomorrow can help get
you into the exercise groove, if you're not there already. Have you been able to
make a daily plan and stick with it? Great! Think about how you feel after
you've completed your activity and hold on to that. But if you’ve been
struggling with this month's Routine, think about what’s been holding you back.
Is it something logistical, like figuring out exactly when to work out? Or are
you having trouble just getting started?
At your
meeting this week, ask your Leader and fellow members to share some of their
fitness struggles and triumphs. And remember, no matter where you are in your
journey, someone has been in your shoes and what worked for them may also help
you. In the meantime, explore ways you can give your fitness routine a boost by
setting an activity target.
Step
1: Commit to change
This is a crucial first step: You have to identify what you need to change. Is it simply a matter of finding time in your day to work out, or finally taking that first step? Do you wish your current routine were more interesting, fun or challenging? Why not train for a marathon?
This is a crucial first step: You have to identify what you need to change. Is it simply a matter of finding time in your day to work out, or finally taking that first step? Do you wish your current routine were more interesting, fun or challenging? Why not train for a marathon?
Step
2: Set a clear, realistic goal
Think about where you want to be and keep that “destination” in mind. Remember that your goal doesn’t have to be some far-off objective — any measurable step in the near future can be defined as a goal. And establishing short-term targets can help you stay focused and motivated. Also, if you have a longer-term goal in mind, break it down into more manageable pieces with specific benchmarks along the way. Share your plans with your Leader and if you're new to fitness or just getting back on track, be sure to get clearance from your doctor before starting any activity.
Think about where you want to be and keep that “destination” in mind. Remember that your goal doesn’t have to be some far-off objective — any measurable step in the near future can be defined as a goal. And establishing short-term targets can help you stay focused and motivated. Also, if you have a longer-term goal in mind, break it down into more manageable pieces with specific benchmarks along the way. Share your plans with your Leader and if you're new to fitness or just getting back on track, be sure to get clearance from your doctor before starting any activity.
Step
3: Lay the groundwork. Stay the course.
You have a destination in mind and you've plotted out mini goals that will spur you on. Now think about any adjustments you need to make to your daily schedule as well as any gear you may need to buy. For example, unless you're going to swim or do yoga, you'll need footwear that helps to protect your feet (and the rest of your body) from injury as well as maximizes the benefits of your workout.
You have a destination in mind and you've plotted out mini goals that will spur you on. Now think about any adjustments you need to make to your daily schedule as well as any gear you may need to buy. For example, unless you're going to swim or do yoga, you'll need footwear that helps to protect your feet (and the rest of your body) from injury as well as maximizes the benefits of your workout.
Step
4: Reward Yourself!
Celebrating every victory — like just getting out the door on day one or braving a crowded gym you’ve been avoiding — will help to fuel your motivation. So, make sure you reward yourself in feel good and food-free ways. Then set a new goal so you don’t lose momentum.
Celebrating every victory — like just getting out the door on day one or braving a crowded gym you’ve been avoiding — will help to fuel your motivation. So, make sure you reward yourself in feel good and food-free ways. Then set a new goal so you don’t lose momentum.
NEW PRODUCTS for
April!
Honey Mustard Pretzel Thins
If you like
Snyder’s honey mustard & onion pretzel pieces, you’ll love these!
Creamy Pasta Primavera Heat & Eat Cups
Hearty pasta
and a vegetable medley covered in a velvety cheese sauce. And with 7 grams of
protein, this cup is a mini-meal!
To prepare this
cup, just add boiling water (or use a microwave).
Make & Take Meals
This new cookbook contains 175 easy recipes for at home or
on the go, including 60 Simple Start recipes!
5 Tricks for
Fitness Success
Setting small goals is the secret to achieving them and feeling
great.
What's
your fitness goal? Power-walking around the block without feeling winded?
Lifting more weight than you did last week? Running a marathon? Whether your
athletic aspirations are lofty or not, finding the energy to get up and go can
be a challenge.
Chris
Carmichael knows a thing or two about motivation. An author as well as founder
and chairman of Carmichael Training Systems, Carmichael has built a career on
helping people reach amazing fitness goals. Here are some of his tips to ensure
success on your fitness path.
1. Name a dream goal that you're passionate
about. Dream goals define the
ultimate achievement. The key to setting a goal is to find something you're
passionate about. The passion you feel for your ultimate goal is the foundation
that will give you the drive and commitment to stay on your journey.
2. Set realistic and challenging confidence-builder
goals. Once you have a dream goal,
it's time to work backwards to determine the steps necessary to reach that goal.
These steps determine the roadmap that ensures you stay on the right route.
Confidence-builder goals provide the opportunity to see and recognize steady
progress.
3. Focus on the process. Instead of concentrating only on results, try setting
process-oriented goals. With weight loss, you can focus on outcome (losing five
pounds, for instance) or process (such as making better decisions about food).
Achieving process-oriented goals increases the likelihood of reaching your
outcome goals because they focus on the steps needed to get you there.
4. Know the difference between a setback and
derailment. A setback is a temporary
detour from your planned route, such as a week when you don't stick to your
regular exercise regimen. A derailment occurs when you abandon your goals
completely because you think you've gone too far off track. Setbacks happen. The
trick is to recognize a setback before it escalates into a full-scale
derailment.
5. Recognize and celebrate your accomplishments. When you reach a goal, take credit
for the work you've done. Congratulations, it's a big deal! Don't just shrug it
off for the sake of being humble, be proud. Then turn your attention to the next
goal, aiming for the day when you can again celebrate for completing another
step toward your dream goal.
MAY/JUNE Weight Watcher’s
Magazine
Whether
you’re an empty nester or a recent retiree, chances are your priorities have
shifted—or soon will. In this issue of Weight Watchers Magazine
you’ll learn how to update your wardrobe, navigate common health issues
and make the most of your newfound free time.
Also in this issue, how to:
Also in this issue, how to:
- Build a healthy, tasty and satisfying salad
- Create a chocolate snack that won’t blow your PointsPlus® value Allowance
- Show off your legs for any occasion
- Make volunteering part of your walking routine
- Acknowledge setbacks without feeling guilty
NEXT WEEK’S TOPIC:
“What’s Your Next Meal?”
Come back next week when we kick off a new monthly Routine.
If you could use tips for managing
unexpected temptations, this meeting’s for you!
Member
Recipes
Classic Guacamole –
and More! (from WW May/June magazine)
Kick off Cinco de Mayo (or any day, really!)
with our Classic Guacamole. Feeling adventurous? Try one of these three tasty
variations (pictured top to bottom) for the same PointsPlus value.
Serves 12 (about 3 tablespoons)
PointsPlus value: 2
Classic Recipe
Coarsely mash 2 quartered, pitted and peeled
Hass avocados. Stir in 1 diced plum tomato, 2 Tbsp finely chopped white onion, 2
Tbsp chopped cilantro, 1 Tbsp minced jalapeño, 1/4 tsp kosher salt and 1/8 tsp
cumin.
Tropical Shrimp
Substitute 2/3 c ripe diced mango for tomato
and red onion for white onion. Add 2/3 c chopped cooked shrimp and 2 tsp lime
juice.
Sweet Bacon
Put 3 strips center-cut bacon on baking
sheet; sprinkle with 2 tsp brown sugar. Bake at 350°F 10 min. Cool and crumble;
sprinkle on guac.
Chipotle-corn
Omit tomato. Substitute 1/2 tsp chopped
chipotle en adobo for jalapeño. Spray skillet with nonstick spray and set over
medium heat. Add onion and 2/3 c corn; cook 4 min. Stir into guac with 1/2 tsp
orange zest.
Broccoli Bacon
Salad
1 clove(s) garlic, minced
1/4 cup(s) low-fat mayonnaise
1/4 cup(s) reduced-fat sour cream
2 teaspoon(s) cider vinegar
1 teaspoon(s) sugar
4 cup(s) finely chopped broccoli crowns (see Tips &
Techniques)
1 can(s) (8-ounce) sliced water chestnuts, rinsed and
chopped
3 slice(s) cooked bacon, crumbled
3 tablespoon(s) dried cranberries
Freshly ground pepper to taste
Whisk garlic, mayonnaise, sour cream, vinegar, and
sugar in a large bowl.
Add broccoli, water chestnuts, bacon, cranberries,
and pepper; stir to coat with the dressing.
Serves 6 @ 2P+
Skillet Chicken Cutlets
with Mushrooms
1 1/2 lbs chicken cutlets
3/4 teaspoon sea salt
1/4 teaspoon fresh ground black pepper
4 tablespoons fresh lemon juice, divided
2 teaspoons olive oil
1 cup fresh button mushrooms, sliced
2 tablespoons Italian parsley, chopped
2 teaspoons whole capers
lemon slices, for garnish
Season chicken with salt and pepper.
Drizzle with 2 tbsp lemon juice.
Heat oil in a large nonstick skillet over medium-high
heat.
Add chicken and mushrooms and cook chicken for 2 to 3
minutes per side or until golden brown and until mushrooms are softened.
Add remaining 2 tbsp lemon juice, parsley and capers
and cook for 2 more minutes.
Garnish with lemon slices before
serving.
6 servings
PointsPlus® Value:
4
Lemon
Bars
1 1/3 Cups all-purpose flour
5 Tbso packed light brown sugar
8 Tbsp regular butter, cold, cut into 1/2 inch
pieces
4 large eggs
1/2 tsp vanilla extract
1 1/2 Cups powdered sugar, divided
3/4 Cup fresh lemon juice
2 tsp lemon zest
Preheat oven to 350°F.
To make crust, mix flour and light brown sugar using a
food processor until fully incorporated.
Toss butter into flour mixture and pulse to combine using
short bursts of power until butter is cut into tiny pea-sized pieces and dough
appears lumpy.
Sprinkle crust mixture onto an ungreased 13 X 9 X 2-inch
baking pan as evenly as possible; press down with a spatula to create a packed
surface.
Place crust in middle of oven and bake until golden, about
20 minutes.
Meanwhile, to make lemon topping, beat eggs in a medium
bowl with an electric mixer until well blended.
Add vanilla extract and 3/4 cup of powdered sugar; mix
well.
Add lemon juice and remaining powdered sugar; mix until
powdered sugar is completely dissolved and then add zest.
As soon as crust is finished, remove from oven and reduce
oven temperature to 300°F.
Immediately pour lemon mixture over hot crust. Bake
completely, about 30 minutes; cool, and cut into 24 bars.
Yields 1 bar per serving @ 3
P+
Caramel-Apple Salad
4 medium apples -- peeled, cored,
diced
1 can crushed pineapple in light syrup -- (20
oz) drained
1 package butterscotch pudding (Jell-O sugar
free) -- 1 oz. box
1 tub Cool Whip Lite® -- (8 oz)
Mix all ingredients thoroughly, refrigerate. Serving size
1/2 cup.
PointsPlus® Value:
2
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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