MIDWEEK MINUTES August 30, 2014
Midweek
Minutes
August 30 ,
2014
Happy Labor
Day Weekend, Winners!
I just got
home from Convenient Care where I had 6 stitches in my arm. I was starting my
lawnmower, and I collided with my carport, basically peeling a hunk of skin from
my arm (like a potato peeler). I would have posted a photo, but it was gross.
So, with the second half of the Husker game on TV, I am finishing the
newsletter. I’m fine...just a bit of a shock.
Even so,
I’m ready for a 3-day weekend! It’s been very busy getting into a school
routine, and I am happy to have an extra day to spend around the house. The
“Yard Man” guy came and fertilized right before the rains came, and the grass
GREW like crazy! So, I have some mowing to do, and YES, I did finish mowing
before I went to get stitches. There’s still house-cleaning and more to do, so
thankfully I can continue with my domestic plans.
Even though I shall miss the folks in
Superior on Monday, feel free to attend another meeting in the area. Fairbury,
Tuesdays at 6 P.M.; Geneva, Wednesdays at 6 P.M., of Hastings, with many times
and days. Go to www.weightwatchers.com and search
for a meeting near you.
It's time for the last big holiday weekend
(before the Halloween decorations hit the stores...even though I think they are
already out there), and I hope you have a very enjoyable time.
Going to a tailgate party or walking around the fair? You can do it without abandoning the
program, right? Yes, you can!
Short and
sweet, that’s this message. Enjoy whatever you are doing this long weekend!
Don’t try and start your mower too close to any objects! Enjoy the attached
calendar if you didn’t get one at the meeting. --Zig
Member
Milestones
Superior:
–28.6 lbs
Hastings:
–17.8 lbs.
5 lb.
star
Lisa M. ( S
)
Jon A. ( S
)
Helen B. (
H )
Jordan I. (
H )
10 lb.
star
Tammy G. (
S )
25 lb.
star
Helen B. (
H )
BIGGEST
LOSER
Lisa M. ( S
)
Helen B. (
H )
Give Yourself a
Break
Stop the negative chatter in your head. You wouldn't talk that way
to a friend, right? Try these kinder (and smarter) tactics.
What makes you feel
better: compliments or criticism? OK, the answer is obvious. But what might be
less clear is why we seem to have no problem berating ourselves with harsh words
we'd never utter to a friend. Maybe we think going negative can spur us
to achieve our goals, but the opposite is true: self-compassion can help you stick to healthy actions that pay off at
the scale.
So how do you
learn to like yourself more? The same way you make friends with anyone else:
Take the time to get acquainted; be supportive and non-judgmental. Above all,
look for the good. Still stumped? Try the 7 suggestions below.
1.
Make a list of your many positive qualities.
Read your list often. It could include anything from being a good singer to a loving parent. List every attribute that makes you a worthwhile, likable individual.
Read your list often. It could include anything from being a good singer to a loving parent. List every attribute that makes you a worthwhile, likable individual.
2. Pay
yourself a compliment every day.
Focus on a different attribute — your strong hands, good fashion sense, killer poker skills — and say out loud: "I love my ___." It may sound forced at first, but it can be a useful counter to self-doubt.
Focus on a different attribute — your strong hands, good fashion sense, killer poker skills — and say out loud: "I love my ___." It may sound forced at first, but it can be a useful counter to self-doubt.
3. Do
things you know will help you feel better about yourself.
This could be anything from getting a new hairstyle to rearranging your fridge for healthy eating. Tackle the easiest first, to build confidence in future efforts.
This could be anything from getting a new hairstyle to rearranging your fridge for healthy eating. Tackle the easiest first, to build confidence in future efforts.
4.
Give yourself regular (non-food) treats.
Buy yourself flowers, take spontaneous day trips. You'd do these things to make loved ones feel good; aren't you worth the same consideration?
Buy yourself flowers, take spontaneous day trips. You'd do these things to make loved ones feel good; aren't you worth the same consideration?
5.
Spend time with those who care about you.
You'll soon share their good opinion of yourself! If there aren't as many supportive people in your social circle as you'd like, consider ways of expanding it to increase your chances of positive feedback. Ask yourself: "Who will help me feel good about myself?" (Like, say, your fellow meeting members?)
You'll soon share their good opinion of yourself! If there aren't as many supportive people in your social circle as you'd like, consider ways of expanding it to increase your chances of positive feedback. Ask yourself: "Who will help me feel good about myself?" (Like, say, your fellow meeting members?)
6.
Avoid situations that keep you in a state of self-doubt.
Even long-term relationships might call for a clear-eyed reappraisal if they leave you feeling bad. Perhaps there's a critical relative or colleague who always seems to undermine you. Are forever seeking someone's approval but never getting it? Rather than simply taking the criticism, you could:
Even long-term relationships might call for a clear-eyed reappraisal if they leave you feeling bad. Perhaps there's a critical relative or colleague who always seems to undermine you. Are forever seeking someone's approval but never getting it? Rather than simply taking the criticism, you could:
- Retreat from the relationship a bit.
- Stop hoping for approval.
- Respond more assertively to harsh remarks (Example: "I feel bad when you call me 'stupid.' I'd prefer that you treated me with more respect.")
7. Try a
little kindness.
Instead of beating yourself up whenever you goof up, give yourself the benefit of the doubt, same as you would anyone else. Focus on your achievements, not faults. Chances are, once you start looking, you'll be surprised at just how many there are!
Instead of beating yourself up whenever you goof up, give yourself the benefit of the doubt, same as you would anyone else. Focus on your achievements, not faults. Chances are, once you start looking, you'll be surprised at just how many there are!
* * * * * * *
Free
Registration begins on 8/31 and lasts through
10/25.
All new or lapsed members who join
and sign up for Monthly Pass, or current
members who sign-up for Monthly Pass, between August 31 and September 13 will
receive a free “Your Success Kit.”
Be Your Own
Cheerleader
Discover how the right words can help you change your mindset,
make healthier choices, and achieve your weight-loss goal.
It would be
pretty awesome if we could go through life with our own squad of enthusiastic
pompom-waving supporters in tow. Bad day? Pep rally! Dwindling motivation? Pep
rally! About to give into chocolate? Yep — pep rally! OK, maybe it’s not so
realistic. But what if all the strength you need to face any challenge is stored
away in a safe place, ready to be retrieved whenever you need it? The truth is,
we all have valuable inner resources that we can tap into for inspiration,
motivation and courage (pompoms are, of course, optional). We just need to know
how to tap into it. Inspiring words can be the key that unlocks that buried
treasure. Here's how to activate your inner oomph!
Enter
“power words”
The trick is to find words that are powerful for you and to use them at the right times. Discovering the right words can help refocus your efforts, recharge your mood and revive your mindset for continued weight-loss success. This might sound hokey to some of us, but if you can get over any feelings of awkwardness, these words can really work. Why? Because they anchor you to a positive feeling and remind you that you can achieve your goals. (Do you hear those pompoms rustling?)
The trick is to find words that are powerful for you and to use them at the right times. Discovering the right words can help refocus your efforts, recharge your mood and revive your mindset for continued weight-loss success. This might sound hokey to some of us, but if you can get over any feelings of awkwardness, these words can really work. Why? Because they anchor you to a positive feeling and remind you that you can achieve your goals. (Do you hear those pompoms rustling?)
But don’t just
take our word for it. Over the past 50 years of talking with Members and
learning what works for them, we’ve found that certain words come up over and
over because they really speak to a lot of people (see the "Power Words" list
below). Everyone is unique so again, you have to find words and phrases that
motivate you. These may spark some ideas.
The Power of a Word
- Prepare
- Listen
- Smile
- Care
- Choose
- Focus
- Believe
- Relax
- Act
- Forgive
- Pray
- Trust
- Change
- Persist
- Accept
- Risk
- Wait
Find
your groove
So, how can you discover your own power words or phrases? Kick things off by reliving happy memories. Think about your achievements or any time that you really felt great about yourself. Then take a few minutes to make a list of words that have a positive association for you. They can be anything at all so don't edit yourself. Just let your mind really wander.
So, how can you discover your own power words or phrases? Kick things off by reliving happy memories. Think about your achievements or any time that you really felt great about yourself. Then take a few minutes to make a list of words that have a positive association for you. They can be anything at all so don't edit yourself. Just let your mind really wander.
Maybe you
associate the word “strength” with your physical prowess or your resilience when
the going gets tough. Perhaps hearing the word “worth” is a way to remind
yourself that you totally deserve to reap the benefits of the healthy lifestyle
changes you’ve been making. Don’t overthink it. Maybe “rock star” or something
as simple as “YES!” will spike your confidence.
Make
it work
Once you’ve narrowed down your power list, keep it handy (on your mobile phone, your work computer or a sheet of paper in your pocket) so you can refer to it when you need a boost. Feeling down because you saw a gain on the scale but thought you did everything right? Pull out a power word. Need motivation to drive pass the drive-thru? Repeat a mantra. Aced a Routine or mastered a Space? Cue the pompoms! FOCUS. PERSIST. SMILE. ROCK STAR! You are strong, and you can — and will — do this.
Once you’ve narrowed down your power list, keep it handy (on your mobile phone, your work computer or a sheet of paper in your pocket) so you can refer to it when you need a boost. Feeling down because you saw a gain on the scale but thought you did everything right? Pull out a power word. Need motivation to drive pass the drive-thru? Repeat a mantra. Aced a Routine or mastered a Space? Cue the pompoms! FOCUS. PERSIST. SMILE. ROCK STAR! You are strong, and you can — and will — do this.
#gopublic
There may be a goldmine of friendly support out there! If you use Twitter, you’re familiar with hashtags (a neat tool that helps surface posts and photos). If you post about your weight-loss journey why not include hashtags so you can easily capture (and later refer to) those thoughts and feelings. You can also find people motivated by the same words and phrases by searching for those hashtags.
There may be a goldmine of friendly support out there! If you use Twitter, you’re familiar with hashtags (a neat tool that helps surface posts and photos). If you post about your weight-loss journey why not include hashtags so you can easily capture (and later refer to) those thoughts and feelings. You can also find people motivated by the same words and phrases by searching for those hashtags.
NEW
PRODUCTS!!!
Our favorite comforting, classic
recipes were inspired by diners, truck stops, and unassuming mom-and-pop
restaurants. They will bring to mind memories of beloved meals, but you know
they’ll have a fraction of the fat and calories. With photos, nutritional
information, useful tips, and fun facts and trivia about some of your favorite
dishes, All-American Comfort will have your taste buds doing the hand jive in no
time!
When you just need a little
something... Look no further – our Dulce De Leche Mini Bars hit the sweet spot
with swirls of golden caramel, sweet cream and brown sugar flavors. Each bar is
just 2 PointsPlus® value, making snack time a moment of pure bliss.
Our creamy Weight Watchers White
Chocolate Macadamia Smoothie
is a refreshing way to help you
meet the Good Health Guideline for milk
products and enjoy 40% more of the
recommended daily intake for
calcium than 1 cup of milk.* And
guess what? When prepared, our
Smoothies count as a Weight
Watchers Power Food. So go ahead.
Enjoy and indulge for just 2
PointsPlus® value!
Learn to Love Your
Body
Stop making your body the target of a one-woman smear campaign.
Here's how to get your confidence back.
At one time or
another, every woman thinks her life would be so much better if she dropped one
dress size, had slimmer hips or looked like Heidi Klum. Most of the time, those
dips in confidence appear only briefly before reality takes over: A happy life
is about more than thin thighs or a supermodel smile. But every once in a while,
you might find yourself stuck in a body image rut, unhappy with your looks and
unable to see past it. The fix? No, not a miracle procedure or a dramatic weight
loss — you need a body image boost.
"Left
unchecked, a lack of body confidence can interfere with your quality of life,
career and social time," says counselor Jenny Garth. Poor body image is the
result of:
- Extreme thinking:
"I'll never be attractive to men because my thighs are too
big."
- Unrealistic
expectations: "I wish I could be as skinny as I was before I got married and
had three children."
- Jumping to
conclusions: "Everyone is staring at me thinking, 'No wonder she's so big —
look at the dessert she's having.'"
- Exaggerating: "There's no point in buying new clothes. I look horrible in absolutely everything I wear."
When worries about how
you look start to dominate your thoughts, even keeping you from enjoying certain
activities (like swimming, going out with friends or your husband, or running
around the park with your kids), it's time to stop beating yourself up and give
yourself a break. Looking good, after all, is all about feeling good. Here's how
to get your body confidence back for keeps.
Avoid self-criticismEnough of that self-flagellation. "I ask women, 'Would you put down your
daughter, best friend or mother this way?' Of course not — so it's not OK to say
these things to yourself," says Garth. Instead, aim to:
- Replace every negative thought
with a positive one (e.g., instead of "I hate my hips," try "I have pretty
eyes").
- Exercise to invest in a
healthier, longer life, not just to change the way you look.
- Praise yourself for your ongoing
efforts to reach your goal weight.
- Say "thank you" to compliments,
instead of putting yourself down in response.
- Think beautiful: Walk, talk and relate as though you're a beautiful gazelle, and a beautiful gazelle you will be.
Stop obsessing
- Banish your scale to the garage
and get on it only at on your weigh-in day.
- Take down all but one mirror.
- Don't beat yourself up for skimping on a workout or indulging in one more cookie than you had budgeted PointsPlus® values for. These are the times when you learn what your weaknesses are. Just take note, and strengthen your resolve to watch out for the same situation next time.
Dress to feel greatFeeling down about how you look? Take extra care with your makeup and
hair and put on an outfit that makes you feel drop-dead gorgeous. Dress to
accentuate your best features by:
-
Finding a signature color and sticking with it, top to bottom. "If you don't break the flow of the eye from the shoulder to the floor you'll get a longer, leaner, slimmer body line," says image consultant Jenny Hanson.
-
Choosing fabrics like wool, crepe and polyester crepe, which drape around the body in a flattering way, "unlike stiff linens and cottons that stretch to your widest point and hang there, making you look bigger," says Hanson.
-
Wearing tailored trousers with a tailored or belted jacket — one that loosely hugs the hips and finishes just below the hip line. This evergreen combo will define your waist.
-
Choosing A-line or tailored skirts that show off the curve of your leg. "These give a slimmer silhouette," Hanson explains.
Look at other women
Few women resemble supermodels (and let's face it, supermodels are paid to look good — it's their job! And even they still need makeup artists, expert camera angles and air brushing to look flawless). Most of your friends, co-workers and neighbors probably don't have a supermodel's figure, and yet you probably think they are each beautiful in their own unique way. Remember that you are too. Concentrate on improving your overall health, and your body confidence will soon soar.
Few women resemble supermodels (and let's face it, supermodels are paid to look good — it's their job! And even they still need makeup artists, expert camera angles and air brushing to look flawless). Most of your friends, co-workers and neighbors probably don't have a supermodel's figure, and yet you probably think they are each beautiful in their own unique way. Remember that you are too. Concentrate on improving your overall health, and your body confidence will soon soar.
BIG
DISCOUNTS
Book Jackets (all designs),
PointsPlus® Clicker and Weekly
Portfolio—now $2.50
Hazelnut Latte Smoothie (SKU
21035)– formerly $7.50, now $4.95
Lemon Chicken & Couscous
(SKU 50034)– formerly $5.95, now $3.95
Butter Pecan Granola Chips
(SKU 30110)– formerly $4.95, now $3.95
Next week’s topic:
“What’s In
and What’s Out?
It’s time to take stock
of summer and decide what habits you
want to get rid of and
what habits you want to take with you into
a new
season.
Member
Recipes
Oven Baked Skinny Shredded Barbecue Chicken
Sandwiches, No
Crock Pot Necessary!
Ingredients for Chicken
2 pounds boneless, skinless
chicken breasts
1 large onion, thinly
sliced
1 (18 oz) bottle of Sweet Baby
Ray’s Honey Barbecue sauce or your favorite
Ingredients for
Coleslaw
6 cups shredded white cabbage,
1 (10 oz) bag
1 cup shredded
carrots
¾ cup scallions,
chopped
4 tablespoons light mayonnaise,
we like Best Foods (Hellman’s) Light
1 tablespoon plus 2 teaspoons
apple cider vinegar
2½ tablespoons spicy brown
mustard
1 tablespoon honey
¼ teaspoon prepared white
horseradish
2 packages Oroweat’s Honey
Wheat Sandwich Thins, see shopping tip
1. Preheat oven to 325 degrees.
Place chicken breasts in a roasting pan or rectangular Pyrex baking
dish.
Arrange sliced onions over the
chicken, then pour the barbecue sauce over top, reserving 1 cup for
later.
Cover the baking dish/pan
tightly with foil and place in the oven. Cook chicken for 1 hour, remove foil
and
cook for about 10 minutes
longer until chicken is fork tender.
2. In the meantime, prepare the
coleslaw-In a large bowl add the cabbage, carrots and scallions. In a
small
bowl mix together the dressing
ingredients. Refrigerate the coleslaw and dressing separately until ready
to
serve. Don’t toss until serving
to keep coleslaw crisp and crunchy, not soggy.
3. Remove the chicken to a
plate or cutting board. Using two forks, pull the chicken breasts apart to
shred
the meat. Place the shredded chicken back
in the pan, add the reserved 1 cup barbecue sauce and toss
the
chicken well to thoroughly coat in the
sauce that’s remaining in the pan
4. Serve the pulled chicken
warm. Place on the bottom of each sandwich thin ½ cup barbecue
shredded
chicken. Add onion, ¾ cup slaw
and top with sandwich thin.
5. If you have any leftovers,
the shredded chicken freezes great.
Makes 12
sandwiches
Weight Watchers POINTS
PLUS 6
Taco
Casserole
1
pound ground skinless chicken breast
½
cup onions, chopped
½
cup bell peppers, chopped
1
clove garlic
1
package taco seasoning mix
8
ounces taco sauce
1
cup fat-free sour cream
1
cup fat-free cottage cheese
1
cup low-fat tortilla chips, whole or broken up
1
cup low-fat cheddar cheese, shredded
¾
cup salsa, for garnish (optional)
In a medium bowl, combine sour cream and
cottage cheese; set aside. Place half the broken chips in the bottom of
casserole dish.
Add meat mixture to cover the chips, then
cover the meat with sour cream mixture. Sprinkle with cheese and remaining
crushed chips.
Bake, uncovered, for 30 minutes or until
cheese has melted. Top with ¾ cup salsa, if desired.
Makes Eight 1-cup
servings
PointsPlus® Value: 7
PointsPlus® Value: 7
Zucchini and Potatoes
serves 6 ( 3 points +)
2 T. olive oil, divided
1-1/2 lbs. Yukon gold potatoes, cut into
cubes
1 T. crushed garlic
salt and pepper
2 T. fresh thyme, chopped
1-1/2 lbs. zucchini, cut into 1/2 inch
cubes
Heat 1 T. oil in a large nonstick skillet. Combine potatoes and garlic in a large bowl; season with salt and pepper.
Add potato mixture to
skillet. Without stirring, cook potatoes until light golden brown on one
side.
Using a spatula, toss potatoes and cook until
golden brown on all sides and tender
Add thyme and toss to coat. Transfer potatoes to a large bowl and set aside.
Add remaining 1 T. oil to skillet. Add zucchini and season with salt and pepper. C
Add thyme and toss to coat. Transfer potatoes to a large bowl and set aside.
Add remaining 1 T. oil to skillet. Add zucchini and season with salt and pepper. C
ool until golden
brown and tender, but not mushy. Add to bowl with potatoes and toss to
coat.
Skinny Bake Burrito
6 PP
- 1 lb lean ground turkey
- 2 Tbsp / 1 packet reduced-sodium taco seasoning
- 8 oz reduced-fat shredded Mexican cheese blend
- 8 Large La Tortilla Factory® Smart & Delicious™ Low Carb, High Fiber Tortillas
- ½ cup reduced-fat sour cream
- 4 oz can mild taco sauce
- 10.75 oz can
reduced-fat cream of mushroom soup
Optional Toppings*:
- lettuce
- jalapeños
- black olives
- tomatoes
- reduced-fat sour cream
- tomato salsa
- *Optional ingredients are not included in nutrition calculations.
- Preheat oven to 350 degrees.
- Brown lean ground turkey, add reduced-sodium taco seasoning, and cook according to package directions.
- Mix reduced-fat sour cream, taco sauce, and cream of mushroom soup in a separate bowl.
- Spoon and smooth ⅓ of the soup mixture into a 9" x 13" baking dish.
- Place approximately 2 Tbsp of meat mixture and approximately 2 Tbsp shredded cheese on each tortilla.
- Roll/fold tortillas and place into a pan seam side down.
- Spread the rest of the soup mixture onto the rolled tortillas and top with the remaining cheese.
- Bake for 20-25 minutes until bubbly and cheese is melted.
- Top with your favorite burrito toppings (optional) lettuce, jalapeños, black olives, tomatoes, etc.
Spinach
Salad
Author: Skinny Mom’s Kitchen
Serves: 4
1lb sirloin steak,
sliced into bite size pieces
Salt and pepper
4 cups baby
spinach
½ red onion,
sliced
4 small roma tomatoes,
cut into quarters
¼ cup crumbled blue
cheese
1 teaspoon + 1
tablespoon olive oil
1 tablespoon
balsamic
Instructions
Heat 1 teaspoon
of olive oil in a large sauté pan. Add steak and season to taste with salt and
pepper.
Cook until steak
is medium to medium well or whatever your temperature preference is. Remove from
heat and set aside.
In a large salad
bowl add baby spinach, onion, blue cheese, 1 tablespoon of olive oil, and
balsamic vinegar.
Toss until salad
is completely mixed and coated with dressing. If you need more dressing add a
little more olive oil and balsamic vinegar to taste. Divide among 4 plates and
enjoy.
Notes
You can also serve this with homemade garlic bread to add a
little bit of carbs to the meal.
Nutrition Information
Serving size: ¼ of the salad Calories: 207 Fat: 10 Carbohydrates: 6 Fiber: 3 Protein: 21
HG
Hot Couple: Onion Goodness Burgers
PER SERVING (1/5th of recipe, 1
patty): -- PointsPlus®value 4
1 1/4 lb. raw lean ground
turkey
One 1-oz. packet dry onion soup/dip
mix
In a large bowl, combine turkey with
onion soup/dip mix. Mix thoroughly with your
hands. (Don't be squeamish -- it's the
easiest way!) Evenly and firmly form the mixture
into 5 patties.
Bring a grill pan sprayed with
nonstick spray to medium-high heat. Place the burgers in
the pan, working in batches as needed.
Cover and cook for about 6 minutes per side,
until cooked through. Serve and
enjoy!
MAKES 5 SERVINGS
Crockpot
Mushroom Chicken
Serves -
6
PointsPlus - 5
PointsPlus - 5
1 1/2 lbs. boneless skinless chicken
breasts (about 6 chicken breasts)
1/2 tsp. paprika
1/2 tsp. lemon pepper
1 tsp. garlic powder
salt and pepper, to taste
10 3/4 oz. can 98% fat free cream of mushroom soup
8 oz. fat free sour cream
1/2 cup white cooking wine or chicken broth
8 oz. fresh mushrooms, sliced
1/2 tsp. paprika
1/2 tsp. lemon pepper
1 tsp. garlic powder
salt and pepper, to taste
10 3/4 oz. can 98% fat free cream of mushroom soup
8 oz. fat free sour cream
1/2 cup white cooking wine or chicken broth
8 oz. fresh mushrooms, sliced
Sprinkle chicken with
seasonings. Place the chicken in crockpot.
Combine soup, sour cream,
and wine or broth. Stir in mushrooms.
Pour over chicken. Cover;
cook on low setting for 6-8 hours.
Serve over pasta, if desired. (Not
included in nutrition information.
Kashi
Marshmallow Cereal Bars
4 cups of Kashi GoLean Cereal
1/2 bag of mini marshmallows
2 tbsps of light butter
Melt butter in a large pot, add
marshmallows and stir until melted.
Remove from heat and add cereal, stir
until coated.
Spray a 9 x 13 inch pan with butter
cooking spray.
Pour cereal mix into pan and press down
evenly.
Cut into 12 pieces when cool.
3 points plus per square
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
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also post the newsletter on our private FB page "Zig's Winners" and the Google
Blog called Midweek Minutes.
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