MIDWEEK MINUTES July 5, 2014
Midweek
Minutes
July 5,
2014
Hello,
Winners!
What could be
better than fresh produce in summertime Nebraska! Is your mouth watering for
sweet corn?
Do you have a
garden?
Are you
willing to share some of your extra produce at our meetings?
Do you have a
great low POINT recipe to share which includes lots of fruits and
veggies?
Are you up for
the 4 Weeks to 5 servings
challenge? I hope most of your answers are YES!
This time of
year is such fun. OK, I don't get too excited about having to put on tons of
bug spray when I go out to the garden, but I actually like pulling the weeds (my
back doesn't like it, but my grandkids help), and seeing the fresh veggies
coming. At the store, the fruits are cheaper, and what a great variety there
are! I wish I could attend more farmer's markets, but the sweet corn stands
will be on the corners soon.
So, get out
the grill,
check out some
of our Weight Watchers' recipe books,
and let's get
into the 2nd half of the summer by paying more attention to getting healthy and
fit!
I feel July is
a great month for paying attention to ME. I really have only about 6 weeks
until school starts to work on myself. Sound selfish? NOPE! NOT taking care
of myself would be selfish. It's going to be a long winter, and I know that I
need to be in peak condition in August to hit the ground running with a new
school year. I urge you to think about that habit to Take Care of Yourself as
well. I really deserve to concentrate on myself this month...not my house (the
spring cleaning is done)...not planning for the new school year (that planning
starts August 1)...just me!!! Some of the things I need to do for myself is
making time for planned exercise, getting fresh air and pool time, looking for
recipes to use those fruits and veggies, TRACKING what I eat, and making my
health a priority by getting those yearly checkups. It's so important because I
hope to be around for awhile.
When I
put this into writing, I am making it real, too. I ask you to help me because I
am a member, just like you. I have my ups and downs, my temptations and
slip-ups, and I know that NOBODY makes the choices for me except me, but I can't
do this alone.
How about you? Have you been to your meeting lately? Let's
help each other take care of ourselves. If not now, when? See you at the
meetings! --Zig
Member
Milestones
Superior: –16.8
lbs.
Hastings: – 8
lbs.
CONGRATULATIONS to
Terri O. ( S )
who reached
GOAL!!!
BIGGEST
LOSER
Pam W. ( S
)
Jo S. ( H
)
Bounce
Back
Stay connected to the Plan with these strategies.
If you find yourself drifting off Plan (summer
has a way of doing that sometimes), you are not alone. Everyone disconnects at
some point. Motivational speaker Jeff Keller agrees that staying on track can be
tough. “No matter the task, there’s often some obstacle or temptation to keep us
from our goal,” says Keller. “That’s why it’s so important to stay positive.”
Here’s how to stay focused on your goals (with a
little help from Weight Watchers tools!).
Focus on the here and now
As long as you’re committed to your plan today, you’re succeeding because you’re taking charge of your life. Focusing on goals that are far in the future can sap motivation.
As long as you’re committed to your plan today, you’re succeeding because you’re taking charge of your life. Focusing on goals that are far in the future can sap motivation.
Change your language
Keller suggests scratching negative phrases from your vocabulary. Instead of saying "No,” “I can’t” or “I’ll try,” substitute the positive. Say: “Yes,” “I can” and “I will.” For example, instead of saying, “I won’t overeat” or “I mustn’t have chocolate,” say “I will track my food and stay within my budget.”
Keller suggests scratching negative phrases from your vocabulary. Instead of saying "No,” “I can’t” or “I’ll try,” substitute the positive. Say: “Yes,” “I can” and “I will.” For example, instead of saying, “I won’t overeat” or “I mustn’t have chocolate,” say “I will track my food and stay within my budget.”
Create visual inspiration
Find a photo of yourself before you started your weight-loss plan. Tack it on the refrigerator, a bedroom or bathroom mirror or inside the food cupboard. As you reach new goals, take new pictures, visually marking your progress.
Find a photo of yourself before you started your weight-loss plan. Tack it on the refrigerator, a bedroom or bathroom mirror or inside the food cupboard. As you reach new goals, take new pictures, visually marking your progress.
Weigh in
Although the number on the scale isn’t the only way to measure success, weighing in every week at your meeting can help to keep you accountable. Get a healthy perspective on how far you’ve come by reviewing your Progress Reports.
Although the number on the scale isn’t the only way to measure success, weighing in every week at your meeting can help to keep you accountable. Get a healthy perspective on how far you’ve come by reviewing your Progress Reports.
Partner up
Exercising with friends is always more enjoyable. Schedule days to meet with your workout buddy, and if one of you tries to bow out, act as the other’s conscience. Participating in a Community fitness Challenge is another way to stay connected and get inspired.
Exercising with friends is always more enjoyable. Schedule days to meet with your workout buddy, and if one of you tries to bow out, act as the other’s conscience. Participating in a Community fitness Challenge is another way to stay connected and get inspired.
Take it by the week
Attending a meeting – even when you’re on vacation – can help you connect with likeminded members for encouragement and even a gentle nudge if needed; if you’re away from home, try our Find a Meeting tool.
Attending a meeting – even when you’re on vacation – can help you connect with likeminded members for encouragement and even a gentle nudge if needed; if you’re away from home, try our Find a Meeting tool.
Be the boss of your world
Make sure that your desk at work, your kitchen at home, and the other places you live in are helping, not hindering, your efforts. Use our Spaces tool to see how to bring in the good stuff (all that summer fruit, for one thing!) and banish the not-so-helpful stuff.
Make sure that your desk at work, your kitchen at home, and the other places you live in are helping, not hindering, your efforts. Use our Spaces tool to see how to bring in the good stuff (all that summer fruit, for one thing!) and banish the not-so-helpful stuff.
Set mini goals (and celebrate yourself!)
When long-term goals seem far away, downsize them. Making it to the gym twice this week counts; so does choosing a fruit or veg for each of today’s meals and snacks. When you’ve reached a goal (and remember to keep them small), treat yourself for your commitment and hard work. You deserve it. Buy new clothes, a book or CD, get a massage – just do something that makes you feel good about you.
When long-term goals seem far away, downsize them. Making it to the gym twice this week counts; so does choosing a fruit or veg for each of today’s meals and snacks. When you’ve reached a goal (and remember to keep them small), treat yourself for your commitment and hard work. You deserve it. Buy new clothes, a book or CD, get a massage – just do something that makes you feel good about you.
THIS MONTH . .
.
CHECK OUT
THESE NEW PRODUCTS!
9 Ways to
Get Fit Without Joining a Gym
There are fun
workout opportunities right outside your front door – no membership required.
Here’s how to find them.
There are more ways to rack up activity
PointsPlus values – and get your body in great physical condition
– than by going for a walk around the block or signing up for a gym membership.
Expand your exercise horizons by exploring your own community. Not only are many
of the available fitness options inexpensive, but getting involved in these
local activities will connect you with community members who have the same
interests (and in most instances, skill level) that you do.
Explore the great outdoors. Get
information on trails, recreation programs and outdoor fitness classes on your
county’s Department of Parks and Recreation website, suggests Jessica Matthews,
exercise psychologist at the American Council of Exercise. Or search for parks
and trails by zip code at the National Wildlife
Federation. If you’re looking
for a specific outdoor activity, including hiking, water sports, biking, fishing
and camping, plug your zip code into Discover the Forest
for local options.
Go back to school. Call your school
district to learn the schools’ policy on using outdoor tracks and courts outside
school hours, says Neil Pire, fitness expert at the American College of Sports
Medicine. Want more structure? Many school districts offer 8-week programs for
adults — from water aerobics to softball leagues — for a nominal fee, Pire says.
Local colleges and universities allow community members to enroll in
not-for-credit fitness classes and instruction, including yoga, weight lifting,
and tennis — without the hefty college price tag.
Get a trainer — without a gym membership.
Reap the benefits of a personal trainer (extra motivation, accountability, and
one-on-one instruction!) outside gym walls: Go to acefitness.org to find a
certified fitness trainer in your area who will get you in shape at a local
park, recreation center or even in your own home!
Use exercise to connect. Log on to
meetup.com and type in your zip code and interest, whether walking, swing
dancing, sailing — anything! — to pull up a list of groups near you who meet to
have fun and get fit.
Network with locals. Fellow fitness
enthusiasts are some of the best resources for local clubs, groups and area
events, says Pamela Peeke, M.D. author of Body for Life for Women. Chat
up the employees at your local sporting goods store to find out their favorite
hiking trails, skating spots or biking routes. Sport stores are also a great
place to rent equipment, including bikes, tennis racquets and skis.
Check your inbox. Subscribe to active.com
and pick your sport of choice. They’ll shoot you weekly updates for events
happening in your area — including 5ks, tough mudder races, and sports leagues.
Seeking thrills? Subscribe to rei.com/learn, and they’ll email you updates on
classes, workshops and events geared toward to the adventurer, such as kayaking,
rock climbing, mountain biking and backpacking.
Act like a tourist. Stop by your town’s
Visitor’s Information Office and talk to hotel concierges about little-known
fitness spots; these people are paid to know your town’s secrets.
Search the web. No matter what your sport of choice, there’s likely a group that meets in your area.
- Hikers can check out sierraclub.org for group outings and maps.
- Tennis players can find a court and a partner at usta.com and search Flex Leagues.
- Mountain bikers and backpackers can get routes and read reviews from other explores at trails.com.
- Yogis can find local classes at yogafinder.com.
- Kayak and canoe-lovers can join groups near them at paddling.net.
- Runners can search for running clubs by state at rrca.org and get info on the safest places to run as well as the most scenic trails.
Pick up the phone. Download the Map My Run
app (free) for iPhone, Android and BlackBerry to map out running, walking,
biking and skating routes in your area created by locals in your town.
Backpacker’s GPS app (free) lets you record and share your route, as well as
follow thousands of GPS-enabled hikes in national parks and major
cities.
Ace Your Summer Challenge discount of 30%
off runs through the end of this week (7/12) on Salad Dressing Cruet, Oil
Sprayer, Fruit Solutions To-Go and/or Salad Solutions To-Go for members who
earned all 4 Bravos on their Ace Your Summer Challenge Card in June. The 30% off
price = $9.00
AND GET READY FOR JULY!
Member
Recipes
Watermelon Cucumber Lime Salad
(4 servings) www.snackgirl.com
3 cups watermelon, chopped into
1 inch cubes
1 cucumber, peeled
1 lime
1/2 teaspoon coarse salt (for example, Kosher salt)
1/8 teaspoon cayenne pepper (optional)
1 cucumber, peeled
1 lime
1/2 teaspoon coarse salt (for example, Kosher salt)
1/8 teaspoon cayenne pepper (optional)
Chop cucumber in one inch cubes and
mix in large bowl with watermelon. Squeeze lime over mixture and add salt and
cayenne. Toss and serve immediately.
This salad doesn’t store well because
the watermelon tends to get soggy after you add salt.
For one serving: 1
Points+
Watermelon Feta Bites Recipe www.snackgirl.com
1- 6 ounce block feta cheese
½ pound watermelon
toothpicks
fresh basil leaves (optional)
½ pound watermelon
toothpicks
fresh basil leaves (optional)
Slice feta into very thin square
slices. One ounce should equal about 4 slices. One 6 ounce block should make 24
slices or more of cheese.
Cut watermelon into 1 inch cubes and
lay slice of feta on watermelon. Use toothpick to pin cheese and watermelon
together (and optional basi). Serve cold and enjoy!
You can make these up to four hours in
advance of serving.
For one bite = 1
Points+
Everything But The Kitchen Sink Nut Bars Recipe
makes
16 bars
1 ½
cups chopped assorted raw or toasted nuts and/or seeds
1/3 cup cereal
½ cup chopped dried fruit
1/3 cup light corn syrup or brown rice syrup
dash of salt (optional)
1/3 cup cereal
½ cup chopped dried fruit
1/3 cup light corn syrup or brown rice syrup
dash of salt (optional)
Preheat oven
to 325 F. Line an 8-inch square baking pan with parchment paper AND spray it
with non-stick spray for easy removal of the bars.
Mix together
nuts, dried fruit, and cereal in a large bowl. Pour over corn syrup and add a
dash of salt. Mix well and spoon into baking pan. Press the mixture down with
the back of the spoon.
Bake for
17-20 minutes until lightly browned on the edge of the bars (see photo). Cool on
baking rack for 20 minutes and slice into 16 bars.
Store at
room temperature for three days, refrigerator for 2 weeks, or freeze for later
consumption.
Nuts and seeds: walnuts,
cashews, hazelnuts, brazil nuts, almonds, peanuts, pecans, pine nuts, sunflower
seeds, pumpkin seeds, sesame seeds, etc.
Cereal: Rice
Krispies, Puffed wheat, Cheerios (chopped), Brown Rice cereal,
etc.
Dried fruit: raisins,
apricots, dates, cherries, cranberries, figs, mangoes, shredded coconut, apples,
prunes, peaches, etc.
For one
bar: 2 Points+ www.snackgirl.com
Crispy Rice Treat Recipe
Makes 16, 2 inch by 2 inch
treats
2 tablespoons coconut oil or
butter
2 cups miniature marshmallows or 20 large marshmallows
2 1/2 cups crispy rice or other healthy cereal
1/2 cup raisins or dried cranberries
1/2 cup chopped nuts (almonds, walnuts, peanuts, etc.)
2 cups miniature marshmallows or 20 large marshmallows
2 1/2 cups crispy rice or other healthy cereal
1/2 cup raisins or dried cranberries
1/2 cup chopped nuts (almonds, walnuts, peanuts, etc.)
Spray non-stick spray on 8x8 inch
square pan (or equivalent). Melt coconut oil or butter in large saucepan over
low heat and add marshmallows. Stir CONSTANTLY until completely melted and mix
in cereal and whatever else you choose to add in.
Press into prepared pan. Cool for 10
minutes and cut into 16 squares.
For one treat = 2 Points+ www.snackgirl.com
Taco JunkSource:
JUST-RHONDA
Ingredients
1 lb lean ground beef, browned & drained
1 can pinto beans
1 can kidney beans
1 can corn
1 can diced tomatoes
1 pkg taco seasoning
1 pkg ranch dressing
Instructions
Combine all ingredients in the crockpot. Cook on low for 4-8 hours.
Serves 14 (1/2 cup); 3 pointsplus+
Ingredients
1 lb lean ground beef, browned & drained
1 can pinto beans
1 can kidney beans
1 can corn
1 can diced tomatoes
1 pkg taco seasoning
1 pkg ranch dressing
Instructions
Combine all ingredients in the crockpot. Cook on low for 4-8 hours.
Serves 14 (1/2 cup); 3 pointsplus+
Weight Watchers Strawberry
Pie
Source: Gail M.
Ingredients
4-5 cups cut strawberries
2 cups water
1 package fat-free sugar-free vanilla pudding mix, Not Instant pudding
1 package Jell-O Sugar-Free Strawberry
Instructions
NO crust!
Spray a pie pan with PAM
Cut up fresh strawberries, enough to fill the pie pan, about 4-5 cups. Put into the pie pan.
Mix together 2 cups of water with 1 pkg of Vanilla Fat Free/Sugar Free Cook and Serve Pudding- not instant!
When it begins to boil and thickens, remove from heat and add 1 pkg of sugar free strawberry jello- stir until dissolved. Pour over the strawberries and refrigerate until set.
The whole pie is about 8 points+.
Serves 8; 1 pointsplus+
Source: Gail M.
Ingredients
4-5 cups cut strawberries
2 cups water
1 package fat-free sugar-free vanilla pudding mix, Not Instant pudding
1 package Jell-O Sugar-Free Strawberry
Instructions
NO crust!
Spray a pie pan with PAM
Cut up fresh strawberries, enough to fill the pie pan, about 4-5 cups. Put into the pie pan.
Mix together 2 cups of water with 1 pkg of Vanilla Fat Free/Sugar Free Cook and Serve Pudding- not instant!
When it begins to boil and thickens, remove from heat and add 1 pkg of sugar free strawberry jello- stir until dissolved. Pour over the strawberries and refrigerate until set.
The whole pie is about 8 points+.
Serves 8; 1 pointsplus+
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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