MIDWEEK MINUTES September 13, 2014
Midweek Minutes
September 13, 2014
Hello, Winners!
This is a true statement. YOU are the only one standing in your way! Two of the nicest things that have happened to me since I had that talk with myself about getting back to my personal goal weight back before the summer began are these—I am only 2 pounds away from the weight it officially says on my driver’s license...AND...I was only 2 pounds away from my goal weight when I stepped on the doctor’s scale on a different time of day with ALL my clothes on! Even better, my clothes do NOT strain. I had to wear some fall stuff when the weather turned, and my pants are even bagging a little!!!
Now that needs a SHOUT OUT! True, I am STILL 2 pounds from my goal because the scale was stuck this week, but THAT’S OKAY! I might have eaten out-of-balance this week and had more carbs and sugar, even though I faithfully tracked. It’s okay because I know that I AM working the program, and I am in this for the long haul. I can’t predict the scale. I can’t control the scale. I can only make choices and perform the behaviors that I know WORK.
We talked about motivation this week. I might have mentioned the Success Handbook, which we now sell separately but used to be in last year’s Member Kit. The WEALTH of information and “food for thought” in that book is worth the price....HOWEVER, IT IS ON SALE THIS WEEK!!!!
My favorite thing I did was to write down my successes because those times when the scale does NOT cooperate the way I think it should, I read the victories I have had since June, and it motivates me again. It might take me until Christmas to lose those 2 pounds, but that’s alright if I am working the program. I’m not focusing on the number. I’m just glad to be back in the game.
What are YOUR successes? Be sure to bring them to the meeting room this week. Also, bring something that makes you think of the way you do NOT want to be ever again! The most important thing is that you show up! See you then! --Zig
Member Milestones
Superior: –31.4 lbs. (for 2 weeks)
Hastings: –12.6 lbs.
5 lb. star
Judy H. ( S )
10 lb. star
Jordan I. ( H )
15 lb. star
Jolene D. ( S )
20 lb. star
Robert T. ( H )
30 lb. star
Keith L. ( S )
BIGGEST LOSER
Keith L. ( S )
Jordan I. ( H )
A Simple (Re)Start
Sometimes all it takes to refresh your Plan is to go back to basics.
Article By: Lisa Thomas
And what better time to do that that now, when the back-to-school vibe is all around? Everyone's shifting from laid-back summer vacation mode and returning to routines and schedules. So this is a perfect time to reassess and reconnect with your healthy lifestyle goals and ride September's "fresh start" feeling. Take a look at where you stand with the Plan. Then choose some specific, healthy actions to take up (or re-take up, more like it!) and use your online and mobile tools to help you stay on track. Here are some ways to go.
Act like a newbie
The excitement of starting something new makes it easy to jump in wholeheartedly. (Desire and motivation are a dynamite duo. The former gets us going, the latter keeps us on track.) Same thing with joining Weight Watchers. You read through all your Plan materials, looked up PointsPlus® values for everything, tracked faithfully (maybe you even pre-tracked!), got in as many Weight Watchers Power Foods as possible. You were firing on all burners, and it showed up on the scale. So if you've slipped into a been-there-done-that kind of rut, go back to basics and pull out your measuring cups and Plan tools. Talk to your Leader. Surround yourself with encouraging people, and reach out to other members. You can't help but get revved up again.
The excitement of starting something new makes it easy to jump in wholeheartedly. (Desire and motivation are a dynamite duo. The former gets us going, the latter keeps us on track.) Same thing with joining Weight Watchers. You read through all your Plan materials, looked up PointsPlus® values for everything, tracked faithfully (maybe you even pre-tracked!), got in as many Weight Watchers Power Foods as possible. You were firing on all burners, and it showed up on the scale. So if you've slipped into a been-there-done-that kind of rut, go back to basics and pull out your measuring cups and Plan tools. Talk to your Leader. Surround yourself with encouraging people, and reach out to other members. You can't help but get revved up again.
Try some new dishes
One of the best surprises about joining Weight Watchers is that you can eat what you want — and that we have some really delicious recipes! And by some, we mean thousands and thousands of recipes. Explore by meal, by ingredient, by PointsPlus value. And there are lots more in our Community Recipe Swap, too! Even better, you can tweak them to your heart's (and stomach's) content with our Recipe Builder.
One of the best surprises about joining Weight Watchers is that you can eat what you want — and that we have some really delicious recipes! And by some, we mean thousands and thousands of recipes. Explore by meal, by ingredient, by PointsPlus value. And there are lots more in our Community Recipe Swap, too! Even better, you can tweak them to your heart's (and stomach's) content with our Recipe Builder.
Get some inspiration
Just as you might do with a new job, or when you started college, finding a mentor can be a huge help. So look to and learn from successful members. Let their stories, their lapses and triumphs, to help guide your own steps. You probably know a few such members (including your meeting-room team!); but when you're not at your meeting, check out our Success Stories whenever you need real-life motivation. And you'll find other great advice from members on our "Motivate Me" Message Board.
Just as you might do with a new job, or when you started college, finding a mentor can be a huge help. So look to and learn from successful members. Let their stories, their lapses and triumphs, to help guide your own steps. You probably know a few such members (including your meeting-room team!); but when you're not at your meeting, check out our Success Stories whenever you need real-life motivation. And you'll find other great advice from members on our "Motivate Me" Message Board.
Look for ways to get more activity into your day
If the high heat and humidity melted away some of your enthusiasm to get out and move more this summer, it’s a perfect time to get back on the activity track. Of course, start off slow to avoid injury. And look for fun things to do so it doesn't feel like a chore. Many communities and schools set up family fitness events in the fall. Perhaps try a new class at the gym or at a dance or yoga studio nearby. Maybe look for charity walks and races in your area. A good way to make sure your fall fitness efforts don't slip off your to-do list is to actually schedule activity in to your day. Better yet, make yourself accountable to a fitness buddy; it'll help motivate you (both) to stick with it as the weather gets colder.
If the high heat and humidity melted away some of your enthusiasm to get out and move more this summer, it’s a perfect time to get back on the activity track. Of course, start off slow to avoid injury. And look for fun things to do so it doesn't feel like a chore. Many communities and schools set up family fitness events in the fall. Perhaps try a new class at the gym or at a dance or yoga studio nearby. Maybe look for charity walks and races in your area. A good way to make sure your fall fitness efforts don't slip off your to-do list is to actually schedule activity in to your day. Better yet, make yourself accountable to a fitness buddy; it'll help motivate you (both) to stick with it as the weather gets colder.
ON SALE NOW!
MINI-BARS, SMOOTHIES, and OATMEAL
$4.95
Cookbooks and Success Handbooks are on sale for 25% off, this week only
ActiveLink—formerly $39.95, now $24.95 (save $15), our lowest price ever, from 9/7 through 11/1.
How to Make Friends with the Scale
The weekly weight check — whether in a meeting room or your own bathroom — can be fraught with uncertainty. Here’s how to plan the right scale strategy for you.
Article By: Leslie Fink, MS, RD and Elly Trickett McNerney
We all know that weighing yourself weekly is a cornerstone of Weight Watchers. It charts your progress, it keeps you accountable, it gives you feedback on your habits over the past week and, perhaps best of all, it gives your week a “hard reset,” in which you get the opportunity to start afresh every seven days.
But for all the work you put in during the 10,080 minutes you get each and every week, it’s that one tiny minute on the scale that seems to overshadow everything else. In that one minute, you’re taken back to sitting in the class of the meanest teacher in school, waiting to get your math quiz back. Will you get an A? An F? And will it be the grade you deserve?
No wonder, then, that people put so much thought into coming up with the perfect weight-tracking-day strategy. What day? What time? What to wear? Breakfast or no breakfast?
Decisions, decisions…The day you choose to step on the scale might well be dictated by the day that you’re able to get to your meeting, or the day that your favorite Leader is there. For Online subscribers whose weight-tracking day was set when they signed up, many don't realize that they can choose a different day if it doesn't work so well for them.
But the day of the week you pick can really work as a tool to help you stay on Plan. For example, a Monday morning weigh-in is perfect for people who feel they need that as an anchor over the weekend. Melissa Prusher, a Meetings member from Manalapan, NJ, explains, “I weigh in on Monday mornings. I started doing that about four years ago because I realized it helped keep me accountable over the weekend.”
Kristina Lucarelli, a former editor for WeightWatchers.com, also sees the value of a Monday weigh-in. “The weekend is when I’m most likely go off Plan. Knowing I’m weighing in on Monday keeps me on track!”
Others prefer to face the weekend’s temptations head on with their Weekly PointsPlus™ allowance reset and intact. Kristi Mendez, an Online subscriber from N. Aurora, IL, prefers to step on the scale on Friday, “so I have as much time to recover from the weekend as possible!”
A happy medium for Lisa Chernick, WeightWatchers.com executive food editor, is Thursday. “It lets me feel like the weekend is my own,” she says. “I can feel a little more free with my Weekly PointsPlus allowance, knowing that I can reign things in again on Monday, and get where I want to be by the time my weigh-in comes around. It’s much easier to stay regimented during the work week, and then you have a good shot at a good result.”
The scale stripteaseThe line to weigh in at a meeting can look a bit like the security line at the airport. Unload your pockets, remove your watch, belt, shoes... And all Meetings members have witnessed the person who pretty much strips off to her birthday suit before she steps onto the scale. Maybe you can even relate. But do tactics such as stripping down to a negligee or skipping lunch make a difference?
When it comes to the moment of truth, says Palma Posillico, former general manager of training and development for Weight Watchers International, "consistency is the No. 1 thing."
Consider the time of day: Do you usually eat lunch beforehand? Then keep on scheduling your weigh-ins for the early afternoon; that way, you're tracking your progress consistently. Do you weigh yourself at home as soon as you’ve gotten up? Then don’t be surprised if you get a number you’re not happy with if you don't weigh yourself until later in the afternoon.
As for your outfit; if you usually wear heavy jewelry or boots, then either keep wearing them or start to always remove them for weigh-in. And don’t starve yourself by skipping breakfast if your moment with the scale isn’t until, say, 11 a.m.; just be sure to eat it every week before you weigh yourself. Be consistent.
Results not typical?Let’s face it: The scale doesn’t always know when you’ve worked hard. It sometimes takes it a few days to get with the program. As hard as it may be to see things this way, it’s important not to obsess over an unfavorable result to the point that it chews up all your logical thoughts and your will to stay committed.
There are many reasons why the scale might not show you what you thought you’d see. Have you really been religious about tracking? Have you started eyeballing that "1 cup" serving of pasta? Or perhaps you've eaten a high-sodium meal so you're retaining more water than usual. If you can look back at your Tracker and know that you've been faithful to the Plan, use that knowledge as the reward in itself, and have faith that the scale will eventually show evidence of your work, provided you stick with it. As Posillico points out, "We are not the scale police. Weighing in is important — it gives you a measure of accountability. But it is only one measure of your success."
Many of us know this cognitively but still find giving up and viewing our efforts as a "failure" is easier than dealing with a scale that hasn't moved in the right direction.
But next time you're tempted to throw in the towel, try something radical: One week when you fear the scale might derail you — maybe you have overeaten a couple of times or skipped a planned workout — stay on track by asking the meeting-room Receptionist not to tell you your weight that week. If you’re at home and have a trusted family member, ask them to look at the number and keep it safe until you’re ready to see it.
And focus instead on your recent successes — the fruit you've snacked on, the activity PointsPlus values you've earned — and you'll be more likely to stick with the Plan in the long run.
But for all the work you put in during the 10,080 minutes you get each and every week, it’s that one tiny minute on the scale that seems to overshadow everything else. In that one minute, you’re taken back to sitting in the class of the meanest teacher in school, waiting to get your math quiz back. Will you get an A? An F? And will it be the grade you deserve?
No wonder, then, that people put so much thought into coming up with the perfect weight-tracking-day strategy. What day? What time? What to wear? Breakfast or no breakfast?
Decisions, decisions…The day you choose to step on the scale might well be dictated by the day that you’re able to get to your meeting, or the day that your favorite Leader is there. For Online subscribers whose weight-tracking day was set when they signed up, many don't realize that they can choose a different day if it doesn't work so well for them.
But the day of the week you pick can really work as a tool to help you stay on Plan. For example, a Monday morning weigh-in is perfect for people who feel they need that as an anchor over the weekend. Melissa Prusher, a Meetings member from Manalapan, NJ, explains, “I weigh in on Monday mornings. I started doing that about four years ago because I realized it helped keep me accountable over the weekend.”
Kristina Lucarelli, a former editor for WeightWatchers.com, also sees the value of a Monday weigh-in. “The weekend is when I’m most likely go off Plan. Knowing I’m weighing in on Monday keeps me on track!”
Others prefer to face the weekend’s temptations head on with their Weekly PointsPlus™ allowance reset and intact. Kristi Mendez, an Online subscriber from N. Aurora, IL, prefers to step on the scale on Friday, “so I have as much time to recover from the weekend as possible!”
A happy medium for Lisa Chernick, WeightWatchers.com executive food editor, is Thursday. “It lets me feel like the weekend is my own,” she says. “I can feel a little more free with my Weekly PointsPlus allowance, knowing that I can reign things in again on Monday, and get where I want to be by the time my weigh-in comes around. It’s much easier to stay regimented during the work week, and then you have a good shot at a good result.”
The scale stripteaseThe line to weigh in at a meeting can look a bit like the security line at the airport. Unload your pockets, remove your watch, belt, shoes... And all Meetings members have witnessed the person who pretty much strips off to her birthday suit before she steps onto the scale. Maybe you can even relate. But do tactics such as stripping down to a negligee or skipping lunch make a difference?
When it comes to the moment of truth, says Palma Posillico, former general manager of training and development for Weight Watchers International, "consistency is the No. 1 thing."
Consider the time of day: Do you usually eat lunch beforehand? Then keep on scheduling your weigh-ins for the early afternoon; that way, you're tracking your progress consistently. Do you weigh yourself at home as soon as you’ve gotten up? Then don’t be surprised if you get a number you’re not happy with if you don't weigh yourself until later in the afternoon.
As for your outfit; if you usually wear heavy jewelry or boots, then either keep wearing them or start to always remove them for weigh-in. And don’t starve yourself by skipping breakfast if your moment with the scale isn’t until, say, 11 a.m.; just be sure to eat it every week before you weigh yourself. Be consistent.
Results not typical?Let’s face it: The scale doesn’t always know when you’ve worked hard. It sometimes takes it a few days to get with the program. As hard as it may be to see things this way, it’s important not to obsess over an unfavorable result to the point that it chews up all your logical thoughts and your will to stay committed.
There are many reasons why the scale might not show you what you thought you’d see. Have you really been religious about tracking? Have you started eyeballing that "1 cup" serving of pasta? Or perhaps you've eaten a high-sodium meal so you're retaining more water than usual. If you can look back at your Tracker and know that you've been faithful to the Plan, use that knowledge as the reward in itself, and have faith that the scale will eventually show evidence of your work, provided you stick with it. As Posillico points out, "We are not the scale police. Weighing in is important — it gives you a measure of accountability. But it is only one measure of your success."
Many of us know this cognitively but still find giving up and viewing our efforts as a "failure" is easier than dealing with a scale that hasn't moved in the right direction.
But next time you're tempted to throw in the towel, try something radical: One week when you fear the scale might derail you — maybe you have overeaten a couple of times or skipped a planned workout — stay on track by asking the meeting-room Receptionist not to tell you your weight that week. If you’re at home and have a trusted family member, ask them to look at the number and keep it safe until you’re ready to see it.
And focus instead on your recent successes — the fruit you've snacked on, the activity PointsPlus values you've earned — and you'll be more likely to stick with the Plan in the long run.
| Tales from the Scale |
|---|
| Leader Leslie Price has seen a member at her meeting remove her fake ponytail, heard someone else comment that they'd remove their teeth if they could, and seen another woman ask her daughter to hold her coat around her so she could step on the scale in just her underwear. |
| Member Julie Meyer admits: "The stupidest thing I ever did was go to the gym, work out like a madman and not drink any water before weighing in at my meeting — I almost fainted on the subway. That was the moment I realized that the most important thing is to be consistent, and if you gain, you gain. No point in risking your life for it!" |
| For a while, each time Lifetime member Caridad Nazario weighed in at her meeting she would wear the same nylon pants. And she would hold her breath. Why? Because she thought exhaling would add weight to her chest and make her legs heavier. Believe us, she laughs about that now! |
Free Registration continues through 10/25
Whether it’s paper tracking or mobile, it’s KEY!
This Just In . .
Next week’s meeting topic:
Bring your weight-loss dream to real life. You CAN do it.
We’re there for you!
Member Recipes
Skinny Cheeseburger Dip
Servings: 10 servings
Serving Size: 1/4 cupWeight Watchers® PointsPlus®: 3 *
Servings: 10 servings
Serving Size: 1/4 cupWeight Watchers® PointsPlus®: 3 *
Ingredients
- 1/2 lb. 95% lean ground beef
- 1/2 cup evaporated skim milk
- 1 cup Rotel tomatoes (or diced tomatoes with chiles)
- 2 cups reduced fat cheddar cheese
- 1/2-1 tbsp yellow mustard
- Salt and pepper to taste
- Optional: up to 1 tbsp Frank’s hot sauce
- 1/2 cup sliced green onions
Instructions
- In a skillet, brown the beef and drain off any excess fat.
- Add it to a sauce pan with the tomatoes and evaporated milk. Bring to a simmer.
- Stir in the cheese, mustard, salt, pepper, and hot sauce if you are using it. Stir constantly until melted.
- Stir in the scallions and serve with baked chips.
- If your dip looks too thin, mix 1 tbsp cornstarch with equal parts cold water. Bring the dip to a boil and stir in the mixture. Remove all heat and let thicken. www.slenderkitchen.com
| VEGETABLE CHEESE SOUP | |
| Makes 10 servings, 2 PointsPlus per cup 3 cans fat-free chicken broth (bring to a boil) 1 can Rotel tomatoes (cook with veg in broth) 2 lbs frozen California vegetables (add to broth, cook til done) 10 oz light Velveeta cheese, stir into hot mixture until melted. Make in large pot or dutch oven. Great on baked potatoes. Can use all broccoli or all cauliflower instead of California blend vegetables |
Roasted Cauliflower Recipe
(serves 4)
8 cups cauliflower from one large head
1/8 cup soy sauce (or tamari)
1 tablespoon vegetable oil
1 teaspoon sugar
1/2 teaspoon ground black pepper (optional)
8 cups cauliflower from one large head
1/8 cup soy sauce (or tamari)
1 tablespoon vegetable oil
1 teaspoon sugar
1/2 teaspoon ground black pepper (optional)
Chop cauliflower into small florets. Preheat oven to 450 F.
Mix ingredients together in a large bowl and marinate for 20 minutes mixing once.
Place on aluminum foil lined, rimmed baking sheet and roast for 20 minutes.
Serve hot, cold, or room temperature.
For one serving = 1 PointsPlus
Homemade Apple Raisin and Cinnamon Bran Muffins Recipe
(makes 12-18 muffins)
2 cups Wheat Bran
1 - 1/2 cups Whole Wheat Flour
1 tsp Baking Powder
1 tsp Baking Soda
1 tsp cinnamon (I doubled it to really bring the flavor out in this batch)
1 1/4 cup Milk
1/2 cup Molasses (honey works well too)
2 tbsp Canola Oil
3/4 cup applesauce
1 Egg, beaten
1 tsp pure vanilla extract (optional)
1/2 - 1 cup raisins
1 medium to large apple peeled and diced
1 - 1/2 cups Whole Wheat Flour
1 tsp Baking Powder
1 tsp Baking Soda
1 tsp cinnamon (I doubled it to really bring the flavor out in this batch)
1 1/4 cup Milk
1/2 cup Molasses (honey works well too)
2 tbsp Canola Oil
3/4 cup applesauce
1 Egg, beaten
1 tsp pure vanilla extract (optional)
1/2 - 1 cup raisins
1 medium to large apple peeled and diced
Preheat oven to 400 degrees. Combine wheat bran, flour, baking soda, baking powder
and cinnamon. In a separate bowl, blend applesauce, milk, molasses, oil, egg and vanilla.
Add it to dry ingredients and stir until moistened. Mix in the raisins and diced apples.
Spoon batter into a muffin tin greased with cooking spray and bake for 15-20 minutes.
(more like 15 minutes if you make 18 muffins rather than 12)
For one muffin if you make 18 total from recipe, 3 PointsPlus
Meatloaf with Carmelized Onions and Mushrooms
serves 6 ( 6 points + )
2 tsp. olive oil
1 large onion, chopped
3 garlic cloves, minced
2 tsp. sugar
½ lb. fresh mushrooms, sliced
1-½ lbs lean ground beef ( at least 93% lean)
1 c. tomato sauce
½ c. plain dry bread crumbs
2 egg whites, lightly beaten
1 tsp. dried basil
1 tsp. salt
¼ tsp. pepper
Preheat oven to 375 and spray a baking dish with cooking spray.
Meanwhile, heat 1 tsp. oil in a large skillet coated with cooking spray. Add the onions, garlic and sugar; cook until golden ( about 10 minutes). Remove onions from skillet. Heat remaining teaspoon of oil and cook mushrooms until tender. Place mushrooms and onions in a large bowl. Add ground beef, bread crumbs, egg whites, basil, salt, pepper and ½ c. tomato sauce. Mix by hand and form into a loaf. Place in baking dish. Top with remaining ½c. tomato sauce. Bake 45 minutes to 1 hour or until desired doneness. from Weight Watcher's Turn Around cookbook
Preheat oven to 375 and spray a baking dish with cooking spray.
Meanwhile, heat 1 tsp. oil in a large skillet coated with cooking spray. Add the onions, garlic and sugar; cook until golden ( about 10 minutes). Remove onions from skillet. Heat remaining teaspoon of oil and cook mushrooms until tender. Place mushrooms and onions in a large bowl. Add ground beef, bread crumbs, egg whites, basil, salt, pepper and ½ c. tomato sauce. Mix by hand and form into a loaf. Place in baking dish. Top with remaining ½c. tomato sauce. Bake 45 minutes to 1 hour or until desired doneness. from Weight Watcher's Turn Around cookbook
Brownie Bottom Cheesecake Bars
Serves - 24
PointsPlus =5
1 package Devil's Food cake mix
1/2 cup light margarine
3/4 cup egg substitute, divided
8 oz. fat free cream cheese
2 cups powdered sugar
1/2 cup light margarine
3/4 cup egg substitute, divided
8 oz. fat free cream cheese
2 cups powdered sugar
Preheat oven to 325 degrees. Spray a 9"x13" baking pan with non-stick cooking spray.
Combine cake mix, 1/4 cup egg substitute, and margarine in large mixer bowl.
Blend well to form a dough. Press mixture into bottom of prepared baking pan.
In another bowl, combine cream cheese, remaining 1/2 cup of egg substitute and powdered sugar.
Beat until mixture is smooth and well blended. Pour evenly over dough mixture in pan. Bake for about 30 to 35 minutes until light brown on top.
Allow to cool completely at room temperature. Refrigerate 4 hours or overnight. Cut into bars. Store any remaining bars in refrigerator.
Recipe from the website Halfmysize.com
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