MIDWEEK MINUTES August 9, 2014
Midweek
Minutes
August 9,
2014
Hello,
Winners!
It seems as though I write
this “back to school” email earlier and earlier each
year!!!
I know area
schools are starting up either with sports' practices or with being in session
this week. So, you know what that means? Well, it means it's probably going to
get hot again, and it also means change of routine. There goes that afternoon
nap! Where did the summer go?
I know the
first few weeks of school are hectic, but I will still be at my WW meetings!
Will YOU? (I'll try not to be too grumpy or fall asleep during the meetings!)
Scared to
commit to coming back to Weight Watchers after the summer? Well, don't be. If
it's been a little while since you were at a meeting or working the program
100%, this is a good time of year to begin again. Remember, those of you who
attend in Hastings, we have moved to the Champions Building at the YMCA.
Superior folks...we are the the same location we have been for about 20 years,
so no excuses for not coming! LOL! However, I hope to see the member
attendances rise again after the summer, or we might NOT be here for
Christmas!
If you have
kids to send back to school, are you providing them with healthy meals and
snacks? When I do my newsletter, I check out a particular topic on Weight
Watchers' etools to see what articles are there. It's a great source
of information. If you have the Monthly Pass or have subscribed to
etools, just type in "kids", or "school", or "family", and you can read
all the great articles to help get your kids ready for a healthy school year.
You should be able to view the articles from the links in my newsletter article
choices if you have etools. Just click on the link.
It’s actually been a GREAT
summer for me, for the most part. Most items on my summer bucket list
(weight-related or otherwise) got checked off, which is not something I can say
happens every summer. I am SO GLAD that I had that talk with myself after
school got out in May. One of my greatest joys comes from telling my story and
hearing from members and even WW leaders around the country that they have the
same issues, and they are taking charge!!!
I went
“shopping in my closet” and tried on some school stuff this week. To my
astonishment, I have lost enough to have my pants feel loose again too! I know
that working the program definitely had a ripple effect for me in that I saw
results which helped me to do something more in many other areas. I definitely
feel more like my old self that I thought was in there but haven’t seen for
awhile, you know? Ever felt like that? If you’re feeling as though you have
lost yourself somewhere, GET THEE TO A MEETING this week! If you’re ready to
tackle a new season and work on doing good things for yourself, GET THEE TO A
MEETING! If you feeling confident and in control, GET THEE TO A MEETING because
we NEED you to inspire all of us!
Meanwhile, I will try to enjoy the rest of the weekend, and I look
forward to seeing many new and old faces this week, both at school and at Weight
Watchers. –Zig
Member
Milestones
Total
Losses
Superior: –24.2
lbs.
Hastings: –23.6
lbs.
5 lb.
star
Keith L. ( S
)
Robert T. ( H
)
15 lb.
star
Pam H. ( H
)
Sara R. ( H
)
BIGGEST
LOSER
Keith L ( S
)
Robert T. ( H
)
What’s Your
Next Move?
Easy, summer-savvy ways
to make fitness happen
If you wanted a catchphrase for
losing weight sanely and safely, you can't beat "one small change at a time."
Each manageable step is a learning experience. And every well-earned "win" ought
to be celebrated. That goes double for activity, especially if working out isn't
(yet!) on your list of favorite things to do. Here are some ways to get moving,
even in the dog days of summer.
Plan for it.
To ease the transition between "I really should go for a walk" and "Hey, I walked for 20 minutes and yeah, I feel tired, but great, too!" make a date with yourself. We know you probably have a lot on your plate – which makes the stress-busting benefits of exercise even more vital — and you’ll be more likely to follow through if you commit to an activity ahead of time.That brings us to this month's Routine: Know how you’re going to be active tomorrow. Practicing this Routine not only teaches you how to fit fitness into your day, it also encourages you to become mindful about moving more, so that shifting your focus to fitness comes more naturally. To get you started, take the time to fill in the "What's your next move?" worksheet in your Weekly.
To ease the transition between "I really should go for a walk" and "Hey, I walked for 20 minutes and yeah, I feel tired, but great, too!" make a date with yourself. We know you probably have a lot on your plate – which makes the stress-busting benefits of exercise even more vital — and you’ll be more likely to follow through if you commit to an activity ahead of time.That brings us to this month's Routine: Know how you’re going to be active tomorrow. Practicing this Routine not only teaches you how to fit fitness into your day, it also encourages you to become mindful about moving more, so that shifting your focus to fitness comes more naturally. To get you started, take the time to fill in the "What's your next move?" worksheet in your Weekly.
Make a daily fitness plan that
works for you.
Activity can be as simple or involved as you'd like (as long as you can stick with it and safely step it up). Also if you're new to fitness, or have taken an extended break, speak with your doctor before you start or resume a fitness plan. In your meeting this week, you'll brainstorm workout ideas and fitness tips with your fellow members — which is a great starting point. Here are a few more things to consider on your own:
Activity can be as simple or involved as you'd like (as long as you can stick with it and safely step it up). Also if you're new to fitness, or have taken an extended break, speak with your doctor before you start or resume a fitness plan. In your meeting this week, you'll brainstorm workout ideas and fitness tips with your fellow members — which is a great starting point. Here are a few more things to consider on your own:
- Think about
activities you like to do. No need to limit yourself to the usual suspects
like jogging or aerobics either. Enjoy the great outdoors? Check with your
local rec center for classes in a park near you. Or sign up for an (air-conditioned) exercise
class – yes, guys, too! Rent a mountain bike for a day.
- 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 gently stretch after you
exercise.
- Keep your
cool. Yes, summer can be hot and humid, but with good timing (get in your
workout during the early morning or the evening), lots of water to keep you
hydrated, and maybe a fun pool workout, you can still enjoy being active this season.
- Change up your routine if you’re already working out. Try something new to keep things interesting and work different muscle groups. Perhaps sign up for a race and start a new weight-training program. Even a simple change of scenery can revive your regular routine: Maybe scope out a new trail for your walks or runs.
August 3 through August 23
CRUNCHY SNACKS . . . $3.95
Candies . . . $1.50
What’s Your Diet Drink
Habit?
Written by amy
gorin on 7/24/2014 11:20 AM
Diet drinks are 0 PointsPlus values, but you may wonder if
there’s a hidden catch to drinking them that science hasn’t yet figured out.
Will downing a diet soda make your sweet tooth grow to be super huge? Or worse,
will consuming diet iced tea or other beverages sweetened with low- or no-cal
sweeteners slow your weight loss—or even make you gain? No wonder many of us are
confused: Headlines on the topic have been mixed for years. Some studies say
diet drinks may be linked with weight gain, while other research suggests
they’ll help you shed pounds.
One such new study found that diet drinks may help you lose more weight than water alone, per research published in Obesity and headed up by Weight Watchers chief scientific officer Gary Foster. In the study, 303 overweight and obese people were recruited; prior to the study, they drank at least three diet beverages weekly. Participants were then divided into two groups; one group had at least 24 ounces of diet drinks daily for three months (along with an unlimited amount of water), while the other group consumed at least 24 ounces of water daily (with no diet drinks allowed). All people attended weekly coaching sessions, ate a reduced-calorie diet and increased their exercise regimen.
The surprising finding: Diet beverage drinkers lost nearly 50 percent more weight—about 12 pounds—than the water drinkers, who dropped about 8 pounds. The diet beverage drinkers also noted significantly less hunger. “Perceived hunger may have been less because people in the study used to drinking diet beverages may have experienced the sweet taste of the drinks as less depriving, versus water,” notes Foster.
So if you love diet drinks and don’t want to give them up as part of your weight-loss effort, preliminary science says you may not have to. Downing these drinks, along with eating a healthful diet and having a weight-loss support group, could even help you lose weight.
Having an occasional diet drink is part of my healthy lifestyle plan. I don’t love the artificial taste of diet soda—and years ago I cut it out completely, with absolutely no wiggle room. But I do get an insatiable craving every few months for Diet Coke (nothing else will do!), so when I started allowing myself the indulgence, I was happier. Of course, last night’s craving was a bust—literally—because I dropped the can and it exploded all over my kitchen. Oops!How often do you drink diet beverages, and what kind? Will this study's finding change your habit?
One such new study found that diet drinks may help you lose more weight than water alone, per research published in Obesity and headed up by Weight Watchers chief scientific officer Gary Foster. In the study, 303 overweight and obese people were recruited; prior to the study, they drank at least three diet beverages weekly. Participants were then divided into two groups; one group had at least 24 ounces of diet drinks daily for three months (along with an unlimited amount of water), while the other group consumed at least 24 ounces of water daily (with no diet drinks allowed). All people attended weekly coaching sessions, ate a reduced-calorie diet and increased their exercise regimen.
The surprising finding: Diet beverage drinkers lost nearly 50 percent more weight—about 12 pounds—than the water drinkers, who dropped about 8 pounds. The diet beverage drinkers also noted significantly less hunger. “Perceived hunger may have been less because people in the study used to drinking diet beverages may have experienced the sweet taste of the drinks as less depriving, versus water,” notes Foster.
So if you love diet drinks and don’t want to give them up as part of your weight-loss effort, preliminary science says you may not have to. Downing these drinks, along with eating a healthful diet and having a weight-loss support group, could even help you lose weight.
Having an occasional diet drink is part of my healthy lifestyle plan. I don’t love the artificial taste of diet soda—and years ago I cut it out completely, with absolutely no wiggle room. But I do get an insatiable craving every few months for Diet Coke (nothing else will do!), so when I started allowing myself the indulgence, I was happier. Of course, last night’s craving was a bust—literally—because I dropped the can and it exploded all over my kitchen. Oops!How often do you drink diet beverages, and what kind? Will this study's finding change your habit?
The September/October Issue of Weight Watchers
Magazine—Fabulous Fall Recipes!—
End of summer means back to school and, for most of us, starting a new routine. But don’t let healthy eating fall off your calendar. We take the hectic out of your schedule with lots recipes (and a few secrets!) for quick and delicious weeknight dinners.
Also in this issue: New research and new advice for preventing and detecting breast cancer
Going out for pizza? Use our guide to order
wisely and still enjoy
Play up basic blue jeans with fun and funky
fall accessories
Expert tips for avoiding foot pain so you can
keep on walking
How a fake smile
can lead to real weight loss
Hot Weather
Hot Stuff Challenge: Week 4
High
temperatures can impact weight-loss goals. Make the most of the heat of the
season and commit to staying on track.
The peak of summer has more to offer than just
sticky weather. It’s also prime time for many delicious fruits and vegetables.
Pools and beaches are open and offer that often-elusive combination of fun and
fitness. And stretched-out daylight hours are still working their mood-boosting
magic.
That means now’s the time to make the most of the
season and commit to staying on track. During each week of the challenge, we’ll
highlight a potential pitfall and share some ways you can overcome it. Pledge to
follow one of our tips each week and you’ll be well on your way to making
positive and healthy memories this summer.
Week 4 Obstacle: The “Last Hurrah”
Mindset
As the summer starts to wind down, it's easy to throw in the beach towel and have one last summer hurrah before "back to school" season. It's a hard mindset to shake, even if you haven't been in school for years. But letting your healthy habits slide will just set you back. Overcome that urge by using one or more of these strategies to set yourself up for success even before the temptation of the holiday weekend arrives.
As the summer starts to wind down, it's easy to throw in the beach towel and have one last summer hurrah before "back to school" season. It's a hard mindset to shake, even if you haven't been in school for years. But letting your healthy habits slide will just set you back. Overcome that urge by using one or more of these strategies to set yourself up for success even before the temptation of the holiday weekend arrives.
- Purge your fridge and pantry.
Embrace the clean-slate spirit by going through all the food in your house and
getting rid of
anything that’s unhealthy
or out-of-date (donate unopened and unexpired nonperishable items to a local
food bank). Thoroughly scrub every inch of your refrigerator and put things back
in your pantry in an organized way.
- Plan some easy, healthy meals.
Pick at least three dinners to try. Have a busy family schedule? Arm yourself
with some mom-tested tricks
to make dinnertime easier or
learn how you
can cook once and eat all week.
- Make a healthy-foods shopping
list. Once everything is cleared out and you have an idea of your meals for
the week, restock your
kitchen with nutritious foods. Clean, peel, and chop fruits and veggies and store in sealed
containers to make healthy eating even easier. Divide snacks into single-serving
baggies for portion control.
- Upgrade your workout gear. Treat yourself to a new pair of sneakers and some athletic tops and bottoms. Don’t want to make such a big investment? Just buy one new item, even if it's a water bottle. The new gear should help you feel more prepared, confident and motivated to exercise — and inspire you to end the season on the right foot.
ON SALE THIS
WEEK!
Next Week's Meeting Topic: Get to Know Activity PointsPlus Values
See how to learn, earn and use activity PointsPlus values.
Member
Recipes
Freezer Pancake
Mix
DRY Ingredients ( put in a freezer
bag or plastic container)
Shake well!
3 cups white whole wheat
flour
3 cups all purpose
flour
3 tablespoons white
sugar
3 tablespoons brown
sugar
3 teaspoon baking
powder
3 teaspoon salt
Write this on the outside of the
container or bag: (or cut and print out the info below and tape
on)
For 8 pancakes, add 1 cup of dry
ingredients and ….
2 eggs
1 1/4 cups milk
2 tablespoons butter,
melted
Nutritional
value:
1 pancake – PointsPlus® Value per serving:
3
Slender Egg Salad
Points: 2 weight watchers PP
Servings: 2
Serving Size: 1/2 of salad
4 hard boiled eggs, 1 whole egg and 3 egg whites, chopped
1 tbsp light mayo or Greek yogurt
1/2 tsp whole grain mustard
1 stalk chopped celery
1 tbsp chopped fresh chives or fresh dill
Small squeeze of lemon
Salt and fresh pepper to taste
Points: 2 weight watchers PP
Servings: 2
Serving Size: 1/2 of salad
4 hard boiled eggs, 1 whole egg and 3 egg whites, chopped
1 tbsp light mayo or Greek yogurt
1/2 tsp whole grain mustard
1 stalk chopped celery
1 tbsp chopped fresh chives or fresh dill
Small squeeze of lemon
Salt and fresh pepper to taste
Instructions
1. Combine everything together in a large bowl and enjoy! It’s that simple.
1. Combine everything together in a large bowl and enjoy! It’s that simple.
SKINNY, FIBER-RICH TUNA
SANDWICH
1 (5 oz) can chunk white albacore tuna,
packed in water, drained and rinsed with water
1½ tablespoons light mayonnaise
1½ tablespoons pickle relish
2 Oroweat Sandwich Thins
Spicy brown mustard or regular yellow
mustard
Tomato slices
Romaine lettuce leaves
1. In a bowl, add the drained tuna,
mayonnaise, pickle relish and mix together.
2. Split open the sandwich thins and
spread each inside piece with mustard.
3. Divide the tuna and spread on the
bottom side of each sandwich thin.
Top each sandwich with tomato and lettuce.
Add each sandwich thin top, mustard side in. Cut in half and serve.
PointsPlus® Value per serving:
6
Barbecue Meatloaf Muffins
Servings: 12
Serving Size: 1 cupcakeWeight Watchers® PointsPlus®: 3 *
Servings: 12
Serving Size: 1 cupcakeWeight Watchers® PointsPlus®: 3 *
Ingredients
1 egg
1 pound extra lean ground beef (5% fat)
1/2 red pepper, minced
2 ribs celery, minced
2 cloves of garlic, minced
1/3 white onion, minced
1/2 cup smoky barbecue sauce
2 tbsp whole grain mustard
1/2 cup seasoned bread crumbs, whole wheat if possible
1 tbsp Worcestershire sauce
Salt and pepper (or grill seasoning)
1/2 pound of potatoes, chopped
1/4 cup buttermilk
2 green onions, chopped
1 egg
1 pound extra lean ground beef (5% fat)
1/2 red pepper, minced
2 ribs celery, minced
2 cloves of garlic, minced
1/3 white onion, minced
1/2 cup smoky barbecue sauce
2 tbsp whole grain mustard
1/2 cup seasoned bread crumbs, whole wheat if possible
1 tbsp Worcestershire sauce
Salt and pepper (or grill seasoning)
1/2 pound of potatoes, chopped
1/4 cup buttermilk
2 green onions, chopped
Instructions
1. Preheat the oven to 450 degrees and spray a muffin tin with non fat cooking spray. (Mine has 12 muffin holes)
1. Preheat the oven to 450 degrees and spray a muffin tin with non fat cooking spray. (Mine has 12 muffin holes)
2. In a small bowl, stir together the
barbecue sauce and whole grain mustard.
3. In a large mixing bowl combine the ground
beef, celery, red pepper, onion, garlic, bread crumbs, egg, salt, pepper,
Worcestershire sauce, and 1/2 of the barbecue sauce and mustard mixture. Mix
until just combined to keep the meat from toughening up.
4. Fill each muffin tin with the meat mixture
to create 12 meatloaf muffins. The using a spoon or pastry brush, brush a layer
of the barbecue sauce and mustard mixture on each muffin.
5. Bake for 18-22 minutes until kicked
through.
6. While the meatloaf muffins are cooking,
make the mashed potato frosting. Add the potatoes to boiling water and cook
until soft and tender. Drain and add to a blender with buttermilk, salt, pepper,
and green onions. Blend until just combined.
7. Spoon the potato mixture over each muffin
once they are out of the oven and serve!
Tip: If you were planning on using these for
a more substantial meal, consider using a 6 cup muffin tin to create larger
servings, which would mean there would be 6 points per serving. You could also
easily use ground chicken or turkey. www.slenderkitchen.com
Mushroom Pork
Chops
Servings - 8 Serving size - 1 chop with approx. 1/4 cup of sauce
Points Plus per svg - 5
points+
approx 2# 1/2 inch center cut
pork chops, trimmed ( 8 chops )
salt and
pepper
1 tsp. olive
oil
10 oz. sliced fresh
mushrooms
1/2 c white wine ( I used white
zinfandel)
1/4 tsp dry thyme
leaves
fresh parsley
In a large skillet, heat olive
oil. Season chops with salt and pepper. When skillet is hot, sear chops for 5
minutes on each side. Remove chops from pan and hold in a warm oven. Reduce
the heat on stove to med, and saute mushrooms until soft ( about 5 minutes).
Add wine and thyme,stir to loosen the browned bits on the bottom of the pan and
let come to boil. Boil gently until wine is reduced by half. Whisk in mushroom
soup and add pork chops with juice back into pan. Heat until warm and chops are
cooked through. Top with chopped fresh parsley.
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 join our own private support
group!
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