MIDWEEK MINUTES November 8, 2stay 014
Midweek
Minutes
November 8,
2014
Hello,
Winners!
Everywhere I look online I find articles on how to get
through the holidays and not gain weight, and they make it sound pretty simple.
The answer everyone seems to throw around when thinking about managing weight is
to eat less and exercise more. That sounds good, but we all know there is more
than meets the eye to managing our weight especially during the holiday season.
That got me thinking...you know, there is an old saying
which can be modified for weight management around these holiday times: "An
ounce of prevention is worth a pound of cure."
During these next two months, our lives are even more
jam-packed than normal. Time is at a premium. Tasty treats are everywhere we
go. At our meetings, we have been talking about making realistic goals for the
holidays. Some of our members want to keep losing weight; some think that
maintaining their weight loss thus far is a realistic goal for them that
losing.
Whatever your goals
are, let's rework that old saying. Dr. Samuel Klein says, "An ounce of
prevention is worth a pound of weight gain." Whether you want to continue to
lose weight or just not gain over the holidays, let's try some of these
tips.
1. ACTIVITY: IT'S A
GIFT YOU CAN GIVE TO YOURSELF. It's tough to stick to a normal routine during
these next two months; however, whether you are shopping, cleaning for guests,
putting up holiday lights, traveling, or just rushing off to ballgames, anytime
you are active, this is better than sitting. When you can, keep doing your
workout routines because you know that not only is it important to you, but it's
important FOR you...and can keep you balanced. Give yourself the gift of being
active as much as you can.
2. FOOD: BE AWARE
OF WHAT YOU ARE EATING.
Let's face
it...it's everywhere...and even when you can't see it, you can sure smell it.
Don't waste your POINTS on junk! For example: Don't eat those store-bought
dinner rolls or that can of cranberry sauce. Go for what you really want and
then take only half of a portion. Then, REALLY enjoy it...NO GUILT... and get
away from the food table. If you think you want more, it's good to wait 15-20
minutes to let your stomach know you ate. Oh, and be sure to track your
POINTS.
3. TIME: ENJOY THE
SEASON. It's busy this time of year...we know that. We get stressed. We eat.
We get tired. We eat. We get emotional. We eat. We let down our defenses. We
eat. It's cold out. We eat. Well, it's a special time of year...and we think
we deserve to over-indulge. We OVEREAT! After all, we try to make everything
perfect. (It has to be perfect, or ...or WHAT? What's the worst that could
happen?) We are not perfect. Can you learn the word "NO"? What's wrong with
figuring out your priorities and not overloading yourself? Not a thing? Plan
what you can...get lots of rest...learn to delegate...and enjoy the
season.
I don't want anyone
to come out of the holiday season with a weight gain. It's not that the scale
that is our enemy (it's just a piece of metal). We can be our OWN enemies.
Remember what the holiday season means to you and embrace THOSE things instead
of food. I found a writer named Karly on the internet, and I quote this
paragraph.
"You can have
meaningful holidays while also zipping up your jeans in January. Holiday
overwhelment, debt and weight gain are all symptoms of disconnect: a broken
link between what you truly desire and the obligations that keep you from
honoring them. The solution is self-care: balancing nurture (indulging in the
delights of the season that create a rich, holiday feel) with structure (setting
limits so that you don’t overindulge, whether it be on desserts, gifts, or too
many activities.) This is empowered, authentic
living."
I hope one of the
things you truly desire includes coming to meetings...not out of obligation, but
as important self-care. Hope to see you this week!
--Zig
Thanking Our
Veterans
Member Milestones
Superior: –2.6
lbs
Hastings: –10.2
lbs.
20 lb.
star
Vicki S. ( H
)
The success was
that members CAME to the meeting, good or bad, naughty or nice!
THAT’S
SUCCESS!!!
Stay on Track for the Holidays
Simple strategies to help you stay in
control all season long.
It'll be here before you know it, cramming your already busy
schedule with shopping marathons, parties, holiday prep, high-pressure family
visits. But you're prepared: In your meeting this week, you set a goal for the
holidays — maintain, lose, or even allow a (small) gain — and figured out a plan
for reaching it. So you're already ahead of the game!
Still, you know what can happen to the best-laid plans when they bump up against reality. Late nights and less downtime can sap your energy, which can lead your motivation to slip, which can make sweets seem more tempting. You get the picture. So it helps to have a plan not only for your goal, but for the things that can trip you up along the way.
For starters, be realistic about how many dinners, happy hours, and cookie swaps you can (and want to) attend. Become best friends with your calendar. Block off time for your weekly meetings, workouts, "me" time, and sleep. And remember, each week from now through late December, during Share Your Success, you can get it-worked-for-me advice from your fellow members.
Then use these tactics to help you cruise through seasonal roadblocks.
Holiday hitch: Parties
[*You must have a current subscription to Weight Watchers eTools to purchase and to use the ActiveLink® Activity Monitor. ActiveLink is available for purchase in participating meeting locations or, if it’s not available in your meeting location, via our website. An additional ActiveLink subscription is required, which automatically renews each month until you cancel.] Yes, it is possible to take care of yourself, maintain your weight-loss resolve, take care of yourself, get things done, and — oh, yeah — actually enjoy the holiday season!
Still, you know what can happen to the best-laid plans when they bump up against reality. Late nights and less downtime can sap your energy, which can lead your motivation to slip, which can make sweets seem more tempting. You get the picture. So it helps to have a plan not only for your goal, but for the things that can trip you up along the way.
For starters, be realistic about how many dinners, happy hours, and cookie swaps you can (and want to) attend. Become best friends with your calendar. Block off time for your weekly meetings, workouts, "me" time, and sleep. And remember, each week from now through late December, during Share Your Success, you can get it-worked-for-me advice from your fellow members.
Then use these tactics to help you cruise through seasonal roadblocks.
Holiday hitch: Parties
- Plan the day of the event itself. Will you be active that morning? What will you eat that day before and/or after the event? Having a small meal before the party can help curb the urge to overindulge once you're there.
- Skip the booze, alternate it with water or try a little cranberry juice topped off with club soda and a twist of lemon.
- Tempted by trays of fatty finger foods? Don’t sink into the sofa with a plateful. Get up and mingle. Or hit the dance floor and earn some activity PointsPlus® values.
- Don't shop when you're hungry. Ever. Before you go, eat a small, healthy meal with some protein.
- Wear a pedometer or your ActiveLink®* monitor while you walk the mall to inspire you to stay the course.
- Pack a couple of healthy, nonperishable snacks if it'll be a long day. And remember to take a water bottle.
- No time to slave away over a hot stove? Put your slow cooker to work.
- Stick with familiar, basic, healthy — and fast — recipes. Get delicious last-minute meal ideas to see you through rushed evenings.
- Double-batch when you cook staple ingredients — chicken breasts, rice, sweet potatoes — so you can make two meals from one.
[*You must have a current subscription to Weight Watchers eTools to purchase and to use the ActiveLink® Activity Monitor. ActiveLink is available for purchase in participating meeting locations or, if it’s not available in your meeting location, via our website. An additional ActiveLink subscription is required, which automatically renews each month until you cancel.] Yes, it is possible to take care of yourself, maintain your weight-loss resolve, take care of yourself, get things done, and — oh, yeah — actually enjoy the holiday season!
You KNOW your
meeting will help you stay on track through the holidays,
so we’re
challenging you to...
Each week you'll fill out one of the tip cards and
post it to the inspiration board so other members can benefit from your
ideas
Write your tip for this week's challenge and post
it on the inspiration board
If you attend the next 3 meetings, you'll earn the November product discount $3 off any meeting room product! In December, you’ll earn another product discount!
If you attend 5 out of the next 7
meetings, you'll earn the Share Your Success award!
Get Ready for the Holidays
The holidays won't sabotage your weight
loss, as long as you're prepared.
Last year, Terri took a new approach to celebrating the
holidays. She knew she wanted to stick to her weight-loss plan, so she
"rethought" her approach to big celebration days.
"Who says we have to celebrate by overeating?" she says. "Have
Thanksgiving dinner at your home, where you can control the food. Skip the big
meal and go to the movies. Go outside and walk briskly while you're waiting for
the turkey to cook. These are all things I did last year."
Terri had the right approach. Decide in advance how
you'll make your weight loss plan part of the celebration this year, and you'll
be able to ring in the new year on a winning note.
'Tis the season
Of course, it's not necessary (or practical, or effective) to completely change the way you celebrate the season. Holidays are about tradition, and if you don't feel like you can take part in the things you love most about them, you won't enjoy them. And there's no way to keep that up for a lifetime.
Of course, it's not necessary (or practical, or effective) to completely change the way you celebrate the season. Holidays are about tradition, and if you don't feel like you can take part in the things you love most about them, you won't enjoy them. And there's no way to keep that up for a lifetime.
Instead, gear up by thinking about the non-food things you
love about the holidays. How can you enjoy the season without losing sight of
your goals?
The key, says Rachna D. Jain, PhD, a lifestyle coach and
licensed psychologist, is keeping your approach simple and focused. "First of
all, you might want to give yourself a bit of room in terms of whether you'll
maintain or lose during the holidays," she suggests. If you've been working hard
on weight loss for months and you know the holidays will be tough, maybe the
trick is to lower your expectations. Then start picking up steam again in
January.
Above all, don't give up. This is the time of year when it's
easiest to throw in the towel. Think about what a difference to your
determination it will make when January comes and you don't have to start all
over again at square one!
Making a list, checking it
twice
Check the Community for more tips on making it through the holidays. We asked users there what they'll do to keep their plan going through the upcoming holiday season. Here's their advice, along with some more tips from Jain:
Check the Community for more tips on making it through the holidays. We asked users there what they'll do to keep their plan going through the upcoming holiday season. Here's their advice, along with some more tips from Jain:
- Increase exercise wherever possible: walking through the mall to find gifts, parking farther away from the store, taking a walk in the evening to de-stress.
- Remember the HALT strategy: Before you eat, ask yourself whether you are eating because you are Hungry, Angry/anxious, Lonely or Tired — and adjust your behavior accordingly.
- Make sure that what you're eating tastes really good and is worth it to you. Don't eat dessert or extra servings just because they're there, and don't eat things you can eat anytime.
- In buffet situations, scan over all the food options before filling your plate. Be very clear and deliberate about what you're eating, and why.
- Do it one meal at a time, one day at a time … even one hour at a time. And celebrate every minute you stay on track.
New
Features
This new version of ActiveLink*
has many great new features and upgrades such as
A smaller, sleeker, waterproof
design (yes, really!)
Wireless syncing using
Bluetooth
A brand-new metric to track:
Sleep!
A dedicated ActiveLink app for iOS
and Android, where youcan see all their activity and
sleep data right on your
smartphone
All-new accessories (2 wristbands,
belt clip, necklace clip) included in the box
Updated ActiveLink software and
website support at www.getactivelink.com
$59.95 Retail Price for new ActiveLink 2.0 purchases
$39.95 "Upgrade" offer for previous ActiveLink customers
BAD WEATHER: If there will be a meeting
cancellation due to SNOW, etc., please stay tuned to NTV or KHAS-TV. I will call
them to announce a meeting cancellation by 3 P.M. for Superior...and as early
as I can (or the night before) for Hastings Saturday morning meetings. You can
also log on to their websites where they have weather closings.
You can also call
the Weight Watchers' 800 number to find out if we are having a meeting.
1-800-651-6000.
IN THE MEETING ROOM THIS COMING
WEEK
“Be a Fitness
Sneak”
If activity is the first thing to
fall off you “to do” list
during the holiday season, you will
be
sure to find empathy and support
from your
fellow members at our next meeting!
You might
discover some smart ways to keep
moving!
Member
Recipes
Zig's "Killer" Cranberry
Relish
1 bag cranberries
2 apples
2 oranges, peeled or not
1 15 oz. can pineapple chunks,
drained
Process all the above.
Add 1-2 pkgs dry SF red jello (I like
cherry)
Mix together and refrigerate.
YUMMO!
Top with Cool Whip if you want!
0 PP vlaues!!!
****RECIPE TO SAVE for
THANKSGIVING***
Sweet Potato
CasseroleSkinnytaste.com
Servings: 10 • Size: 1/10th Points+: 3 pts
Servings: 10 • Size: 1/10th Points+: 3 pts
2 lbs sweet potatoes
(about 5 medium), peeled
1/2 cup golden
raisins
1 tsp agave
1/4 tsp ground
cinnamon
pinch nutmeg
pinch allspice
8 oz can unsweetened
crushed pineapple, drained
2 tbsp chopped
pecans
1 cup mini
marshmallows
Directions:
Cut sweet potatoes into large chunks; boil potatoes in a large pot covered with water until potatoes are soft if pierced with a fork.
Drain and return to the
pot.
Preheat oven to 400°.
Mash the sweet potatoes and add in raisins, agave, spices and pineapple.
Lightly spray a pie dish, casserole dish or even individual ramekins with oil, spoon in sweet potatoes.
Preheat oven to 400°.
Mash the sweet potatoes and add in raisins, agave, spices and pineapple.
Lightly spray a pie dish, casserole dish or even individual ramekins with oil, spoon in sweet potatoes.
Sprinkle with
pecans and marshmallows. Bake for 15 minutes.
Turkey And
Apple Salad
(for 4 people) from Richard Simmons
newsletter
6 oz leftover turkey breast cut into
strips
2 Sliced apples
6 Cups mixed greens
2 Chopped scallions
2 oz Almond slivers
1 Cup cherry tomatoes
1 Peeled sliced cucumber cut into
1/2 moons
6 Tbsp. fat free balsamic
dressing
Combine all ingredients and
serve!
Nutritional Information: 211
Calories, 19.5 gm Protein, 19.7 gm Carbohydrates, 6.5 gm Fat, 46 mg Cholesterol,
513 mg Sodium
6 PP (not knowing the fiber
count)
|
Chicken Noodle Soup
1 chicken whole, cut
up, skinless
2 medium carrots -- peeled and chopped 1/2 cup onion -- peeled and chopped 2 stalks celery -- coarsely chopped 2 1/2 teaspoon salt 2 teaspoon parsley 3/4 teaspoon marjoram 1/2 teaspoon basil 1/4 teaspoon poultry seasoning 1/4 teaspoon pepper 1 bay leaf 2 qt water 2 1/2 cup egg noodles |
|
Place the first 4 ingredients in a 3 1/2-5 quart crock pot. Combine salt and the next 6 ingredients; sprinkle over vegetables. Add 6 cups water; cover and cook on low setting for 8 to 10 hours. Remove chicken and bay leaf; add remaining 2 cups water. Stir in noodles and cook, covered, on high setting for 20 minutes. Meanwhile remove bones from chicken and cut chicken into bite-size pieces. Add to slow cooker, stir to mix. Cook for 15 minutes on high setting, covered or until noodles are tender. Makes 10 (1 Cup Servings)
PointsPlus® Value:
3
|
Kraft Bacon
Crescent Appetizers
Makes 8 dozen, or 24 servings of
four crescents each
Number of Servings:
24
PointsPlus® Value: 3
PointsPlus® Value: 3
1 package Philadelphia Neufchatel Cheese
1/2 cup Bacon Bits
1/3 cup Parmesan Cheese
1 tbsp dried parsley
1 tbsp 2% milk
2 cans refrigerated crescent dinner rolls
1/2 cup Bacon Bits
1/3 cup Parmesan Cheese
1 tbsp dried parsley
1 tbsp 2% milk
2 cans refrigerated crescent dinner rolls
PREHEAT oven
to 375°F. Mix cream cheese, bacon, Parmesan cheese, onions, parsley and milk
until well blended; set aside.
SEPARATE each can of dough into four rectangles; firmly press perforations together to seal.
SEPARATE each can of dough into four rectangles; firmly press perforations together to seal.
Spread each
rectangle with 2 rounded tablespoonfuls of the cream cheese mixture.
Cut each
rectangle into 12 wedges. Roll up wedges, starting at short ends. Place,
seam-sides down, on greased baking sheet.
BAKE 12 to 15 min. or until golden brown. Serve warm.
BAKE 12 to 15 min. or until golden brown. Serve warm.
Carol's Shrimp
Dip
8 ounces sour cream, light
8 ounces light cream cheese -- room temperature
6 ounces cooked shrimp
3 tablespoons onion soup mix
1 teaspoon ketchup
1/8 teaspoon worcestershire sauce
8 ounces light cream cheese -- room temperature
6 ounces cooked shrimp
3 tablespoons onion soup mix
1 teaspoon ketchup
1/8 teaspoon worcestershire sauce
-Cream the softened cream cheese until it is smooth.
-Add the sour cream, onion soup mix, ketchup,& worcestershire sauce;stir well to combine.
-Stir in the shrimp, mix well.
-Cover & chill at least 1 hour for flavors to blend
-Serve with fresh,crisp vegies or crackers.
-Add the sour cream, onion soup mix, ketchup,& worcestershire sauce;stir well to combine.
-Stir in the shrimp, mix well.
-Cover & chill at least 1 hour for flavors to blend
-Serve with fresh,crisp vegies or crackers.
-Approximately 32 servings @ WW Points:1 per
serving {Numbers will be lower when using fat free cream cheese &
FF sour cream}
HOOSIER CHILI
Jeanne Boberg of Muncie, IN says, "This chili is a little sweeter than other recipes I've tasted, but I like it that way.
Jeanne Boberg of Muncie, IN says, "This chili is a little sweeter than other recipes I've tasted, but I like it that way.
It reminds me of the
chili my mom used to make." Jeanne submitted her recipe for publication in
Taste of
Home's Down-Home Diabetic Cookbook,
©1995 by Reiman Publications, L.P.
Home's Down-Home Diabetic Cookbook,
©1995 by Reiman Publications, L.P.
2 pounds extra-lean
ground beef
2 cups chopped onion
3/4 cup chopped celery
1/2 cup chopped green pepper
3 garlic cloves, minced
1/4 tsp pepper
1 Tbsp brown sugar
3 Tbsp chili powder
2 cans (16 ounces each) sodium-free stewed tomatoes
1 can (46 ounces) sodium-free tomato juice1 cup water
1 low-sodium beef bouillon cube
1/2 cup uncooked elbow macaroni
1 can (15 to 16 ounces) kidney beans, rinsed and drained
2 cups chopped onion
3/4 cup chopped celery
1/2 cup chopped green pepper
3 garlic cloves, minced
1/4 tsp pepper
1 Tbsp brown sugar
3 Tbsp chili powder
2 cans (16 ounces each) sodium-free stewed tomatoes
1 can (46 ounces) sodium-free tomato juice1 cup water
1 low-sodium beef bouillon cube
1/2 cup uncooked elbow macaroni
1 can (15 to 16 ounces) kidney beans, rinsed and drained
In a large Dutch oven
or soup kettle, brown beef until no longer pink. Add onion, celery, green pepper
and garlic.
Continue cooking until
vegetables are tender.
Add all remaining
ingredients except last two; bring to a boil. Reduce heat; cover and simmer for
1-1/2 hours,
adding macaroni for
last half hour of cooking time. Stir in the beans and heat through.
Yield: 12 Servings. Per (1-Cup) Serving: PointsPlus® Value:
7
Black Bean
Brownies
Servings: 24 =
3-4 PointsPlus
depending on mix used
1 low-fat or fat-free box
brownie mix such as Krusteaz
1 can black beans, rinsed
and drained
Pour brownie mix into large
mixing bowl.
Drain black beans,
rinse and return to can. Add enough
water to fill can.
Puree black beans in blender then add to brownie mix and stir to
blend.
Spread mixture into 13x9x2
pan and bake as directed on brownie mix package.
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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