MIDWEEK MINUTES September 6, 2014
Midweek
Minutes
September 6,
2014
Hello,
Winners!
Is it
just me, or is the time flying way too fast? I'm so glad that you came to the
meeting this week! I hope your Labor Day was a relaxing day for you. I missed
the folks in Superior on Monday, but we're going to be ready for a new season
this week!
Come
this week on the regular Monday meeting night...and those of you who came
Hastings....thank you, despite the early Husker game! We are ready
for a RESTART and get ready for autumn!
You
HAVE to come and get a fresh start with us! My "outdoor girl" cat Rowena spent
her nights outside all summer until this week when she came in for the first
time since May (slight exaggeration, but not much)...so I know fall is
coming...and so is the first leg of the "Bermuda Triangle" of holidays!
We
also have a few new products and great SALE items too!
ActiveLink—formerly $39.95, now
$24.95 (save $15), our lowest price ever, from 9/7 through 11/1.
Mini Bars, Smoothies and Oatmeal
are on sale for $4.95
Plan & Track is on sale for
$5.00, this week only
and
we have a whole lot of fun!
So,
let's WIPE THE SLATE CLEAN
and have a SUPER FALL
weight loss season!!!
Bring a FRIEND and have
TWICE the FUN!!!! Free Gifts for those who do!
Free Registration continues
through 10/25
Free Starter Kit—LAST WEEK:
Weight Watchers will be offering a FREE Starter Kit (Your Success Kit) to
meeting members who
purchase a new Monthly Pass thru September 13.
See you in the
meeting room! --Zig
Free Registration lasts through
10/25
What’s In, What’s Out
s (keep 'em
small!).
Take advantage of that
freshly-sharpened-pencils feeling to mix things up as you head into fall.
Varying your routine — even a little bit — keeps things interesting so you’re
more likely to stick with healthy behavior. But it also gives you the chance to
take a step back and assess what you've been doing: the good, the bad, and the
ugly. And there are few better times to do so than after the summer, notorious
for its routine-busting ways. Once you've taken a good look at what you want to
jettison, and more important, what you want to keep, consider how you can round
out those choice actions, thoughts, and attitudes with a small-but-helpful move
or two. For example, you might choose to do a quick lap around the office every
hour, or try a new fruit each week. You benefit doubly: by adding variety and by
doing something that can move you closer to your goals.
Think
small
There are lots of little things you can do to change up your regular routine a bit. And none of them require tons of time, effort or money. Whether they're pretty straightforward, like changing the time of day you work out — or a bit unexpected, like grilling your dinner on a cold night — they'll keep your Plan fresh and you engaged. The ideas below and on the Message Boards can help you get started. Pick at least one to try this week. And keep the ones you enjoy in regular rotation.
There are lots of little things you can do to change up your regular routine a bit. And none of them require tons of time, effort or money. Whether they're pretty straightforward, like changing the time of day you work out — or a bit unexpected, like grilling your dinner on a cold night — they'll keep your Plan fresh and you engaged. The ideas below and on the Message Boards can help you get started. Pick at least one to try this week. And keep the ones you enjoy in regular rotation.
- Become an “Iron Chef” at home. Pick a few random ingredients from your pantry, fridge or freezer (heck, be brave and ask your kids to select them). Then plug the ingredients into Find and Explore Recipes to get ideas and come up with a Plan-friendly meal on the fly. Or, just type up to three ingredients in the search box on the top right-hand side of the site and you'll get recipes that use them all!
- Have a flashback family fitness day. Ban all electronics! Grab a jump rope, draw a hopscotch board on the sidewalk, play a game of kickball, tag, Twister, or run a 3-legged relay race or have a go at any other fun kid-friendly activity.
- Drive a different route to the office. You might discover a park or path on the way where you can go for a post-workday power walk.
- Give someone a compliment. It can be a friend, coworker, or a stranger on the street. You’ll feel good about making someone else feel good! Random acts of kindness are also wonderful ways to lift the giver's and receiver's spirits!
- Enjoy breakfast for dinner. Morning comfort foods like eggs, pancakes, French toast and frittatas are cheap, easy and satisfying. On the flipside, try having more typical “dinner” food (even leftovers) for breakfast.
- Read a book instead of spending time in front of a screen. Forgo the TV, computer, tablet or smartphone in favor of some old-school page turning. Dig up an old favorite you haven’t read in years or hit up the library to check out something new. Kudos if you stand up while you read!
Have you spent your AUGUST ACE Rewards
yet?
A new electronic
food scale is a GREAT tool to help you get back in the routine of weighing and
measuring your foods...and it’s $10.00 off with your filled AUGUST
card.
And don’t forget
to collect your charm for coming to meetings all summer long!
YAY!!!!
A 4-Step Guide to Fixing Bad Health Habits
Are
bad habits getting in the way of your good health intentions? Here's how to turn
them around.
Loraine, a high school
receptionist from Austin, Texas, knows her vice: "'JOBs', she says. "'Just one
bites.'" She eats sensibly at mealtimes, but is "always grabbing just half a
slice of bread or just a taste more of the leftovers."
Loraine's story is
typical, says Raeleen D'Agostino Mautner, PhD, author of Change Your Mind,
Change Your Weight (Ronin, 2002); despite great intentions during "good"
moments, bad habits are hard to break.
Why? Two reasons.
First, "all routines, habits and rituals make us feel secure," says Mautner.
"Even unhealthy routines are easier to maintain than to change."
Second, we are a
culture of now. When we want a habit changed, we want it changed
yesterday. Unfortunately, human nature doesn't always work that way: "It takes
six to eight weeks for a new habit to become second nature," says Mautner. But
often, especially when we're stressed, we revert to the old, "bad" behaviors.
Then we think we've failed and give up trying to change altogether.
And so starts the cycle
all over again — but it doesn't have to. Keep in mind that changing habits takes
time and perseverance, and you're halfway there. Follow Mautner's four steps
below to finish the course:
STEP 1: Keep a
notebook. Whatever behavior you're
trying to change, write down your plan and track your progress every day.
STEP 2: Make
your intention real by coming up with
a concrete plan of attack. "I will never overeat again!" is not a plan, it's a
desire. Turn that desire into a plan by saying instead: "I will work on eating
healthy portion sizes by…" (Keep reading for more on making a plan of attack.)
STEP 3: Be
flexible. When you run into
obstacles, don't resign yourself to failure and decide your bad habits are your
destiny. Mautner suggests trying this: "Say to yourself, 'All right, I flubbed
up, everybody does it.' But remember, the difference between those who succeed
and those who don't is persistence."
STEP 4:
Acknowledge your success. "It's easy
to lose your motivation when you don't see results as fast as you'd like them,
so give yourself a pat on the back for every small success."
A Plan of Attack
The trick to breaking bad habits is deciding what you're going to do instead.
The trick to breaking bad habits is deciding what you're going to do instead.
Picture yourself in the
middle of your bad habit. How does it make you feel when you do it? Is there
something you can do instead that will give you that same feeling? Planning to
do the "instead" action is your plan of attack.
Look at our list of
examples for inspiration, and then write down your own plan of
attack:
- Bad
Habit: Mindlessly eating after
dinner. How to break it: Busy your hands with a craft project. Better
yet, go for a walk!
- Bad
Habit: Eating huge portions. How
to break it: Relieve some of that super-hunger by eating smaller amounts of
food throughout the day.
- Bad
Habit: Taking an all-or-nothing
approach to exercise. How to break it: Set smart, slow goals. If you
start an exercise program with goals that would scare an Olympian, you're
setting yourself up for failure.
- Bad
Habit: Skipping exercise sessions.
How to break it: Schedule exercise, and treat it like you would any
important appointment.
- Bad
Habit: Yo-yo dieting. How to break
it: Don't think of it as a diet. Instead, dedicate yourself to good health
and smart eating and exercise choices.
- Bad
Habit: Counting on junk food. How
to break it: Plan ahead by always having healthy snacks
available.
- Bad
Habit: Not eating breakfast. How
to break it: Always have delicious, healthy, filling, fast breakfast choices
available.
- Bad
Habit: Skipping doctor's
appointments. How to break it: Find a doctor you really like, so the
appointment isn't such a drag.
- Bad
Habit: Avoiding the scale. How to
break it: Consider the scale a friend instead. It gives you feedback on how
you're doing in your efforts to be healthy.
- Bad
Habit: Not eating fruits and veggies.
How to break it: Try two or three new fruit and veggie dishes per week,
so you can find a few you like.
- Bad
Habit: Drinking only carbonated and
caffeinated beverages. How to break it: Start by making a deal with
yourself: One glass of water for every soft drink or cup of
coffee.
- Bad Habit: Not getting enough sleep. How to break it: Go to bed at a decent hour every night, even if you're not tired. No TV, no books, no lights.
Behaviors can be changed — even yours. It's just a matter of starting and sticking with the steps necessary to change them. To tackle her mindless "JOBs" habit, for instance, Loraine started small. But already she can see a difference.
Her attack plan? "I've started making an effort to throw away leftovers immediately after a meal is over," she says. "My family usually doesn't eat them anyway, and if I let things sit on the stove (or even in the refrigerator), I know I'll be tempted to snack later on!"
Great stuff in the current
Weight Watchers’ Magazine such as this recipe.
Wednesday, September 03,
2014
As the leaves begin to change and sweaters start
moving to the front of your closet, it will surely become tempting to push off
regular exercise routines in favor of sitting by the fire and replacing healthy
eating for comfort foods. But if you wear these motivational tips as your suit
of armor, you are bound to protect yourself from embracing bad
habits!
Distraction Activities
The winning formula here is to stay busy and out of the kitchen. Pinpoint your most vulnerable hours during the day and schedule a power walk with your neighbor twice a week or finally register for that photography course to learn how your digital camera works. It will also get you moving out and about while taking pictures.
Channel your inner DIY skills and embrace those projects around the house you’ve been putting off. The enchanted sense of accomplishment when the hallway is repainted or the attic has been cleared out will help keep you focused and active.
If you are working full time, try to schedule important meetings or embark on lengthy tasks in the afternoon when those sweet and salty cravings start to kick in. And maybe it’s time to go for it and get the dog you’ve always wanted. Looking after a puppy and going for long walks with your furry friend is bound to keep you occupied and fit!
Setting Goals and Rewards
Make time every Sunday evening to review your calendar for the week and set a goal for yourself each day. Maybe it’s getting up 30 minutes earlier a few mornings to allow time to walk to work or deciding what day you will go grocery shopping and then compile a list of healthy foods for lunch and dinners.
At the end of the week if you’ve achieved your goal each day, reward yourself with a manicure or new piece of jewelry. Or keep it healthy and buy a blender so you can make fruit smoothies or a new pair of running shoes with better support.
Stay Consistent through Practice
Give it a couple of weeks to adjust your thinking and get into a rhythm. If you consistently incorporate such motivational and distracting components into each day, you’ll be amazed by the results on the scale and your commitment to staying on plan. Alas, a routine will be established to keep those results positive.
As a back-up consider setting an alarm on your phone or wrist watch at times of the day when you know you are most likely to falter. This could be the life preserver you need to rescue you away from making bad decisions.
That, and keep in your head the wise Latin aphorism, Carpe diem and feel powerful through exercise and healthy eating!
Geraldine Vincent, Contributor
Distraction Activities
The winning formula here is to stay busy and out of the kitchen. Pinpoint your most vulnerable hours during the day and schedule a power walk with your neighbor twice a week or finally register for that photography course to learn how your digital camera works. It will also get you moving out and about while taking pictures.
Channel your inner DIY skills and embrace those projects around the house you’ve been putting off. The enchanted sense of accomplishment when the hallway is repainted or the attic has been cleared out will help keep you focused and active.
If you are working full time, try to schedule important meetings or embark on lengthy tasks in the afternoon when those sweet and salty cravings start to kick in. And maybe it’s time to go for it and get the dog you’ve always wanted. Looking after a puppy and going for long walks with your furry friend is bound to keep you occupied and fit!
Setting Goals and Rewards
Make time every Sunday evening to review your calendar for the week and set a goal for yourself each day. Maybe it’s getting up 30 minutes earlier a few mornings to allow time to walk to work or deciding what day you will go grocery shopping and then compile a list of healthy foods for lunch and dinners.
At the end of the week if you’ve achieved your goal each day, reward yourself with a manicure or new piece of jewelry. Or keep it healthy and buy a blender so you can make fruit smoothies or a new pair of running shoes with better support.
Stay Consistent through Practice
Give it a couple of weeks to adjust your thinking and get into a rhythm. If you consistently incorporate such motivational and distracting components into each day, you’ll be amazed by the results on the scale and your commitment to staying on plan. Alas, a routine will be established to keep those results positive.
As a back-up consider setting an alarm on your phone or wrist watch at times of the day when you know you are most likely to falter. This could be the life preserver you need to rescue you away from making bad decisions.
That, and keep in your head the wise Latin aphorism, Carpe diem and feel powerful through exercise and healthy eating!
Geraldine Vincent, Contributor
Member
Recipes
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
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12 oz lean beef round
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1/4 cup(s) white all-purpose flour
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3/4 tsp table salt, divided
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1/4 tsp black pepper, divided
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1 1/4 cup(s) fat-free skim milk, divided
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1 large egg white(s)
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1 cup(s) dried bread crumbs, coarse-variety
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2 slice(s) uncooked reduced-fat bacon
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1 spray(s) cooking spray
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1/2 cup(s) onion(s), chopped (chopped)
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1/8 tsp hot pepper sauce, optional
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Place
steak between 2 sheets of waxed paper and pound to 1/2-inch thickness; slice
steak into 4 equal pieces.
Combine
flour, 1/2 teaspoon of salt and 1/8 teaspoon of pepper on a plate. Combine 1/4
cup of milk and egg white in a shallow bowl. Place bread crumbs on another
plate.
Dip a
piece of steak in flour mixture; turn to coat both sides. Next, dip steak in
milk mixture; turn to coat both sides.
Lastly,
dip steak in bread crumbs; turn to coat both sides and set aside.
Repeat
with remaining pieces of steak; reserve 1 tablespoon of leftover
flour.
In a large nonstick skillet, over medium heat, brown bacon, flipping
once, about 5 minutes; remove from skillet and set aside.
Add steaks to same skillet and place over medium-high heat.
Cook about 3 to 4 minutes per side for medium, or longer to
desired degree of doneness. Remove steaks and set
aside.
Off heat,
coat skillet with cooking spray and set over medium heat. When hot, add onion;
cook until tender, stirring occasionally, about 4 minutes.
Add
reserved tablespoon of flour; cook, stirring constantly, for 1 minute. Pour in
remaining cup of milk, scraping up any browned bits with a wooden spoon.
Reduce
heat to medium-low; add remaining 1/4 teaspoon of salt, 1/8 teaspoon of pepper
and hot sauce.
Crumble
bacon; stir into skillet. Increase heat to medium and cook until gravy is
thickened, stirring constantly, about 1 to 3 minutes.
Spoon
gravy over steaks and serve immediately. Yields about 3 ounces of steak and 1/4
cup of gravy per serving.
PointsPlus® Value:
8
Servings: 4
Servings: 4
Skinny Cookie
Pie
Points: 6 Weight Watchers PointsPlus
Servings: 8
Serving Size: 1 slice
1 can chickpeas, rinsed and drained (14 oz)
1/6 tsp salt
1/8 tsp baking soda
3/4 tsp baking powder
2 tsp vanilla extract
1/4 cup crunchy peanut butter or PB2 (save 290 calories for the entire recipe or 37 calories per slice)
4 tbsp skim milk
2/3 cup brown sugar
1/3 cup dark chocolate chips
3 tbsp oats
Points: 6 Weight Watchers PointsPlus
Servings: 8
Serving Size: 1 slice
1 can chickpeas, rinsed and drained (14 oz)
1/6 tsp salt
1/8 tsp baking soda
3/4 tsp baking powder
2 tsp vanilla extract
1/4 cup crunchy peanut butter or PB2 (save 290 calories for the entire recipe or 37 calories per slice)
4 tbsp skim milk
2/3 cup brown sugar
1/3 cup dark chocolate chips
3 tbsp oats
1. Preheat oven to 350 degrees.
2. Place all of the ingredients, except the chocolate
chips, into a food processor and blend until smooth. Fold in the chocolate chips
after.
3. Pour into a round cooking or pie dish, mine is about 8
inches across, sprayed with cooking spray. Bake for 40-45 minutes.
Enjoy for breakfast, a snack, or even topped with some ice
cream – delish
Skinny Chicken
Salad
Yield: 8 servings
Serving size: 1/2 cup (3 oz)
Serving size: 1/2 cup (3 oz)
1¼ lbs cooked chicken, shredded (about 3 cups)
1 cup celery, chopped (6-7 stalks)
½ cup pecans, chopped
1 cup grapes, rinsed + quartered (about 23 grapes)
¼ cup green onion, chopped
¾ cup light mayonnaise
½ tsp salt
½ tsp black pepper
½ tsp onion powder
Cook the chicken according to
package instructions. While chicken is cooking, chop the celery, pecans, grapes
and green onions. Combine in a large bowl.
In a small bowl, mix together
mayo, salt, black pepper and onion powder.
Once chicken has been cooked and
cooled (about 10 minutes), use your hands to shred the chicken into the large
bowl with the celery, pecans, grapes and green onions.
Spoon the
mayo mixture on top and stir until everything is evenly coated.
Skinny Peach
Crumble
- 8 ripe peaches, peeled, pitted + sliced
- 2 Tbsp Stevia®
- 1 tsp lemon juice
- ½ tsp cinnamon
Topping:
- ¼ brown sugar
- 3 Tbsp whole wheat flour
- 1 tsp Stevia®
- ½ tsp cinnamon
- 3 Tbsp cold butter
- ½ cup rolled
oats
Optional*:
- 4 cups low-fat vanilla frozen yogurt
- *Optional ingredients are not included in nutritional calculations.
Instructions
- For filling: Preheat oven to 375 degrees. In a large bowl combine peaches, Stevia®, lemon juice and cinnamon.
- For topping: In medium bowl, mix brown sugar, flour, Stevia®, cinnamon and salt. Cut in butter.
- Bake for 25-30 minutes or until topping is golden brown and juices are bubbling. Serve warm with optional ½ cup low-fat vanilla frozen yogurt.
Per Serving: ½ cup WWP+: 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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called Midweek Minutes http://midweekminutes.blogspot.com/.
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