MIDWEEK MINUTES December 27, 2014
Midweek
Minutes
December 27,
2014
Happy New Year,
Winners!
I hope you and
yours had a wonderful Christmas as we did at our house. I might have indulged
and made merry a bit more that I wanted to, but we had a great family Christmas
with my kids and grandkids and my son’s girlfriend who brought her family from
Colombia to spend the holiday with us! I DID earn lots of activity Points Plus
values cleaning and cooking in preparation, and I hope everyone felt comfortable
and happy. My small house was full of fun, and crowded! Now, onward to a new
year!
This week all of the TV stations
will be going over the year 2014 in review. They will have highlights of the
major events of 2014. Even on Facebook you can see the highlights of your own
2014 posts. What did your 2014 look like? Did you join Weight Watchers and
reach some milestones? Did you try a new sport or activity that got you to move
more? Are you a Lifetime member at goal who has maintained your loss for
another year? Did you attend meetings throughout the holidays, receive your
snowflake charm, and feel great about your choices and yourself??
On the other hand, did you wish
that you had not stopped going to meetings in 2014? Did you think tracking and
monitoring your food and activity were not as important as they once were? Are
you ready to begin 2015 as YOUR year to get to your goal? Whatever your
year-end thoughts are about 2014, it’s important to either keep going or start
again. It’s a new year with new possibilities!
There is one more week of the old
year left...and I hope this poem gives you a chuckle and the incentive NOT to
miss your meeting this week!
‘TWAS
THE WEEK AFTER CHRISTMAS
‘Twas the
week after Christmas, and all through the house
Nothing would fit me, not even a blouse.
Nothing would fit me, not even a blouse.
The cookies I`d nibbled, the eggnog I`d taste,
All the holiday parties had gone to my waist.
When I got on the scales there arose such a number!
I should have stayed in bed and continued to slumber.
I`d remember the marvelous meals I`d prepared;
The gravies and sauces and beef nicely rared,
The wine and the rum balls, the bread and the cheese
and the way I`d never said, "No thank you, please."
As I squeezed in my jeans and favorite top
I held my breath, not wanting the buttons to pop
Finally, I said to myself, as only I can,
"I guess it’s time to try and lose weight again!
I’m back Weight Watchers to lose all this weight.
A meeting each week is an unbreakable date!
I’ve decided right now to make a change of lifestyle
So I sit here in my Weight Watchers meeting with a smile
Envisioning my goal in the morning and at night,
I’ll keep focused by eating what I know is just right.
Each sticker I’ll savor
as a well earned prize
On my way to good health and a smaller waist size.
On my way to good health and a smaller waist size.
Gladly I’ll give up high blood pressure and cholesterol,
With a little less chocolate and one less hot roll?
Patience and planning are important, you see,
So that in due time, you’ll see the new me!
Thank you Weight Watchers, for the sensible plan.
I know I will make it, as you show me I can.
In Superior on Monday, it
could be potluck if folks remember to bring food. If not, that’s okay! I hope
everyone stays warm...it COULD be a very cold New Year! Until I see you again,
have an on-plan week! Go Big Red tonight! --Zig
Let’s Ring in the New
Year with some holiday Milestones!
Superior: –2.2
lbs.
Hastings: –3.6
lb.s
Biggest
Loser
Judy H. ( S
)
Jan J. ( H
)
The Sleep-Weight Loss Connection
Getting enough shuteye is good for you
mind and body — and it could help you shed pounds, too!
Ask most people what actions lead to weight loss and
a healthy lifestyle, and what usually comes to mind first are mindful eating and
moving more. But researchers are finding more and more links between getting too
few ZZZs and carrying too many lbs, as you learned in your Weekly.
Although the reasons are not fully understood, there seems to be a connection
between sleep loss and hormonal changes that affect appetite and
satiety. So, how much attention do you
pay to how much (or how well) you sleep? For many of us, sleep gets short
shrift, especially during the holidays, but it's not an indulgence! Taking care
of yourself in this elemental way can have a powerful payoff.
A good night’s sleep — seven or eight hours — can impact how we feel, how we think and our ability to make healthy food choices. Being well-rested helps you recharge physically, mentally and emotionally, which can set you up for weight-loss success. You'll be less stressed, more aware and better able to cope with all of life’s curveballs including temptations like sweets and junk food. Studies have even shown that too little sleep can trigger cravings for high-fat, high-calorie foods. And when you’re exhausted, you’re less likely to resist those urges. Isn’t it amazing to think that something as simple as some extra quality shuteye each night could help you stay in control?
An A+ plan for better ZZZs. Start with the ideas in your Weekly, then dig deeper here:
If you're having difficulty sleeping, look at your sleep habits and patterns. Some activity monitors, including ActiveLink 2.0 and Fitbit, track how well and how long you sleep, providing useful feedback that can help you improve your nightly rest. Keeping a sleep journal for a week may help; include what goes on during the day well before bedtime, too. For example, regular exercise can help you sleep soundly. But working out too close to bedtime can wind you up, so get in your fitness fix no later than three hours before you hit the sack.
What — and when — you eat may play a role, too. Digestion raises body temperature, and a heavy meal too close to bedtime may keep you awake while your stomach works overtime. If you want an after-dinner snack, keep it light and chase it with a glass of milk or herbal tea, which some people find relaxing. (Just make sure to hit the bathroom before you hit the hay to avoid being awakened by a full bladder!)
Although it may seem silly at first, adding a "sleep" appointment to your daily schedule can help you rack up the recommended hours. Allow ample time for dinner, family, chores and any other loose ends you need to tie up before you retire. Commit to “shutting down” electronics (computer, tablet, phone, TV) at least 30 minutes before your target lights-out time to give your eyes and brain time to wind down. That old standby of a warm, bubbly soak in the tub can help: When you get out, the decrease in body temperature can help you feel sleepy. You might want to read a good book or magazine, or listen to relaxing sounds on the radio before drifting off to sleep. Sweet dreams.
A good night’s sleep — seven or eight hours — can impact how we feel, how we think and our ability to make healthy food choices. Being well-rested helps you recharge physically, mentally and emotionally, which can set you up for weight-loss success. You'll be less stressed, more aware and better able to cope with all of life’s curveballs including temptations like sweets and junk food. Studies have even shown that too little sleep can trigger cravings for high-fat, high-calorie foods. And when you’re exhausted, you’re less likely to resist those urges. Isn’t it amazing to think that something as simple as some extra quality shuteye each night could help you stay in control?
An A+ plan for better ZZZs. Start with the ideas in your Weekly, then dig deeper here:
If you're having difficulty sleeping, look at your sleep habits and patterns. Some activity monitors, including ActiveLink 2.0 and Fitbit, track how well and how long you sleep, providing useful feedback that can help you improve your nightly rest. Keeping a sleep journal for a week may help; include what goes on during the day well before bedtime, too. For example, regular exercise can help you sleep soundly. But working out too close to bedtime can wind you up, so get in your fitness fix no later than three hours before you hit the sack.
What — and when — you eat may play a role, too. Digestion raises body temperature, and a heavy meal too close to bedtime may keep you awake while your stomach works overtime. If you want an after-dinner snack, keep it light and chase it with a glass of milk or herbal tea, which some people find relaxing. (Just make sure to hit the bathroom before you hit the hay to avoid being awakened by a full bladder!)
Although it may seem silly at first, adding a "sleep" appointment to your daily schedule can help you rack up the recommended hours. Allow ample time for dinner, family, chores and any other loose ends you need to tie up before you retire. Commit to “shutting down” electronics (computer, tablet, phone, TV) at least 30 minutes before your target lights-out time to give your eyes and brain time to wind down. That old standby of a warm, bubbly soak in the tub can help: When you get out, the decrease in body temperature can help you feel sleepy. You might want to read a good book or magazine, or listen to relaxing sounds on the radio before drifting off to sleep. Sweet dreams.
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Really Want to Lose Weight in
2015?Weight Watchers tips help keep your resolution on
track
Whether your goal is to get rid of
a little holiday weight gain or to improve your health in the New Year, sticking
to a weight-loss resolution post-January can be a challenge. To the rescue: new
research that shows that a flexible approach – rather than a rigid regimen – is
linked to successful long-term weight loss. In the New Year, FlexPoints from
Weight Watchers makes flexibility a reality.
Below are ten real-world
suggestions from Weight Watchers to help keep your New Year’s weight-loss
resolution:
- Concentrate on getting started; don’t worry about every detail of a weight-loss program. Remain focused on the steps immediately before you. Don’t be overwhelmed by the weight you feel you must ultimately lose. Remember, just getting started is an important achievement.
- Make your first major goal to lose 10 percent of your current body weight. Not only has a 1- percent weight loss been proven to be medically significant, it’s also an achievable goal. Sustaining a 10-percent weight loss has multiple health benefits, including lowering blood pressure and cholesterol.
- Portion size is key to successful weight loss. You can avoid those extra pounds while still enjoying each morsel of food you put in your mouth. We-ight Watchers stresses that the amount of food you eat is even more important than what you eat.
- Be flexible. If you find yourself overeating at a special occasion, just eat less at the next meal or ramp up your exercise a tad. Learning to be flexible by adjusting your eating and exercise up or down is an important strategy for losing and maintaining your weight.
- Learn to count your successes. Celebrate every pound you’ve lost as you move toward your weight goal. Don’t fret about the weight that you haven’t shed. Keeping a positive, balanced perspective is key.
- Don’t be discouraged if you plateau. Weight loss is never a consistent process. In the first three weeks you may lose more weight due to water loss. Expect your weight loss to vary from week to week.
- Give yourself breathing room – take simple, small steps to improve your lifestyle. If you know you need to be eased into a routine, then change your habits gradually. For example, walk an extra five minutes a day, and increase the pace gradually.
- Accept that you will make mistakes along the way. What you do about any mistake is what’s important. Pick yourself up, dust yourself off and continue with your healthy eating habits. If you succumb to that pile of French fries or that dish of chocolate mousse, don’t despair and give up. Lapses are normal. Knowing you can get back on track is an empowering skill to learn.
- Dieting does not have to equal deprivation – you don’t have to give up your favorite foods. Many of the foods you love – and that you may have thought of as weight-loss saboteurs – can be eaten in good conscience and good health. Remember, a flexible approach to losing weight allows you the freedom to incorporate all foods and food groups into your food plan.
- Recognize that new habits take practice. Practice them until they become your own. Give yourself time for lifestyle changes to feel natural and automatic.
| ActiveLink 2.0 | $39.95 | ||
PointsPlus
Pedometer
|
$17.95 |
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.
Need a chocolate fix? Meet our
Chock Full O’ Chocolate Mini Bar! It’s sweet and chewy with a cookie crunch –
and for only 2 PointsPlus® value per bar,
it’s the perfect treat to stash in
your bag or at the office when you want something sweet!
Imagine the taste of warm apples,
sprinkled with cinnamon and sugar, then dipped into creamy caramel. We took
those delicious flavors and baked them into a chip for our Caramel Apple Crisps.
Everyone will love them– especially at just 2 PointsPlus® value per
pouch.
This cookbook is filled with variety
and enough options
to meet everyone’s
preferences.
• There are 200 go-to recipes: 120+
are gluten free and 70 work with the Simply Filling technique.
• The “Best Bets” section in each
chapter shows how to select and use
the healthiest, tastiest
ingredients.
AND COMING SOON . .
.
the 2015 Start
Kits!
Holiday Reflections
Monday, December 22, 2014
It’s that festive time of year again when your dance card is full and you’re feeling merry and bright. Crisp air in a surround of twinkling lights and ringing bells makes it all achievable. The shopping and gift wrapping, writing out cards and seeing the house spotless for your guests will get done in plenty of time. You’ll float through it all, no exhaustion in sight!
In this spirit it’s the perfect time to look back on the year, to reflect on your accomplishments and congratulate yourself for all you've done to live a healthier life and to feel good in mind and body. So what if that dress is feeling too tight again or you skipped your morning run, it doesn't take away from all the success you've had throughout 2014.
Make a list of your achievements, whether it’s been removing fast food from your diet, losing 10 lbs, getting to the gym twice a week or seeing your blood pressure lowered. You’ll be surprised how long it will be and quite impressed with all the hard work you've put into leading a healthy life. A very worthwhile cause!
Remember how you avoided the pitfalls, what healthy snacks you brought into work to keep the vending machines at bay, how you managed to fit in your yoga class every week despite a changing schedule, even balancing your work and social life to make sure you got enough sleep most nights to ensure having enough energy the next day.
And despite all the help you've received, a fitness instructor or online recipes, it’s time to toast YOU because you chose to make the healthy choices, sticking with it to maintain an empowering and healthy lifestyle.
Hats off to you and celebrating the season, within reason!
NEXT WEEK’S
MEETING
“What to Eat
Tonight?”
It doesn’t matter whether it’s your
first
meeting or your hundredth, some things
remain
challenging for all of us...and we’re
going to tackle
them together! Come and see
what’s
for dinner!
Member
Recipes
Chocolate Peppermint Layered
Brownies
Author: Organize Yourself Skinny
Serves: 30
Ingredients
Bottom layer
1 cup flour
½ teaspoon salt
1 cup sugar
4 eggs, beaten
1 teaspoon vanilla
¼ cup butter, melted
1 (16 ounce) can chocolate syrup
cooking spray
Middle layer
2 cups powdered sugar
¼ cup butter, melted
2 tablespoons 1% milk
½ teaspoon peppermint extract
Top layer
¾ cup semi sweet chocolate chips
3 tablespoons butter
Instructions
1. Preheat oven to 350 degrees
2. Start with the bottom layer. In a medium bowl whisk
together flour and salt. Set aside.
3. In a large bowl, stir together sugar, eggs, vanilla,
butter, and chocolate syrup. Slowly stir in the flour and
salt mixture. Stir until just combined.
4. Pour batter into a 13 x 9 baking dish sprayed with
cooking spray. Bake for 23 – 27 minutes or until a
wooden toothpick inserted into the center comes out
almost clean. Mine cooked for about 27 minutes. Keep
an eye on this towards the end. Do not overcook this
brownie layer because it will be dry.
5. Let the brownie layer cool, in the pan, on a wire
rack. You want the brownie to be a little warm when
spreading the mint layer on. I found it makes it easier
to spread.
6. For the middle layer (mint layer) stir together the
powdered sugar, melted butter, milk, and peppermint
extract. This will form a thick frosting. Spread the
mint frosting over the brownie layer. Again, this is easier if
the brownie layer is a little warm.
7. Next make the top layer (chocolate glaze) by
combining the chocolate chips and butter in a medium bowl
and microwaving for 1 minute or until melted. Stir
after 1 minute then after every 30 seconds. This gets
hot so let it stand for a minute before spreading it on
the middle layer.
8. Place in the refrigerator to cool for 2 – 3 hours or
overnight. Cut into 30 squares.
Notes
Make ahead tips
For best results these brownies should be made a day or
two ahead of time.
Nutrition Information
Serving size: 1 brownie Calories: 185 Fat: 7
Carbohydrates: 31 WW Points +: 5 Fiber: 0 Protein: 2
Recipe by Organize Yourself Skinny at http://www.organizeyourselfskinny.com/2014/12/23/chocolatepeppermintlayeredbrownierecipe/
Jumbo Blueberry
Muffins
1.5 cups oats
1 cup skim milk
1/2 cup whole wheat flour
1 tsp. baking powder
1/2 tsp. baking soda
1/2 tsp. salt
1/2 tsp. cinnamon
1/2 cup brown sugar
2 tbsp. honey
1/2 cup apple sauce, unsweetened
2 egg whites
1 tbsp. vegetable oil
1 tsp. vanilla extract
1.33 cups blueberries
Cooking spray
Instructions
1. Preheat the oven to 400
degrees. Spray a jumbo muffin tin with cooking
spray. If you don’t have a
jumbo muffin tin you can use a standard 12-hole
muffin tin and have a 2 muffin
serving.
2. Pulse the oats in a food
processor (or run over them a few times with a
knife.) Add the milk and let
the oats sit for 20 minutes.
3. Stir together the flour, baking
powder, baking soda, salt, and cinnamon.
4. In another bowl, stir the brown
sugar, honey, applesauce, egg whites, oil,
and vanilla extract in a
bowl.
5. Add the brown sugar mixture to
the soaked oats and stir together. Then
slowly add the dry ingredients until
just combined. Fold in the raspberries.
6. Bake for 20-25 minutes.
6 PPV per muffin
Mexican Ranch
Burgers
Prep time: 5 minutes
Cook time: 1015 minutes
Yield: 4 servings
Serving size: 1 patty
Ingredients
1 lb extra lean ground beef
½ packet ranch salad dressing dry mix
1 tsp cumin
½ Tbsp chili powder
4 whole wheat buns
2 reducedfat pepper jack cheese slices or other cheese
slices, cut in half
avocado
red onion
*Optional ingredients are not included in nutrition
calculations.
Instructions
1. Turn outside grill on medium heat. Or plug in your
George Forman and start preheating.
2. In a medium size bowl, mix lean ground beef, packet
of ranch salad dressing mix, cumin, and
chili powder.
3. Form lean ground beef into 4 (4 oz) size
patties.
4. Place hamburger patties onto grill and cook for
1015 minutes, making sure to cook both sides
evenly. Avoid the temptation to over flip the patties,
cook one side until done before turning the
patties over.
5. Optional: Top each hamburger patty with ½ slice of
reduced fat pepper jack cheese and serve.
Nutrition Information
Per Serving: (1 patty) 4 PPV
Skinny Cobb
Salad
Prep time: 20 minutes
Yield: 4 servings
Serving size: Approx. 2 cups @ 9 PP
Ingredients
12 oz mixed greens
1½ lbs boneless, skinless chicken breast, boiled +
shredded with a fork
1 cucumber, chopped
4 Campari tomatoes, diced
2 hardboiled eggs, finely chopped
1 ripe avocado, pitted and diced
3 slices cooked turkey bacon, crumbled
½ cup reduced calorie blue cheese or reduced calorie
ranch dressing
Instructions
1. There are two ways of serving this dish. Option 1:
In a large salad bowl combine all ingredients
and toss.
2. Option 2: In four shallow salad bowls divide
ingredients and layer as follows: mixed greens,
shredded chicken, cucumber, diced tomatoes, egg, diced
avocado, bacon crumbles. Then
drizzle 2 Tbsp of dressing on each.
Chicken Cordon Bleu
Casserole
1 lb cooked boneless, skinless chicken breast,
shredded
13 slices fatfree lean ham slices (about 10
oz)
10 thinly sliced Swiss cheese
4 Tbsp light butter
4 Tbsp whole wheat flour
3¼ cups skim milk
2 Tbsp lemon juice
1½ Tbsp Dijon mustard
½ tsp paprika
¼ tsp black pepper
¼ cup light butter
1½ cup Panko breadcrumbs
1½ tsp garlic powder
1½ tsp fresh parsley, minced
¼ tsp black pepper
I1. Preheat oven to 350 F.
Lightly coat a 9" x 13" baking dish with nonstick cooking spray and
set
aside.
2. Line the bottom of the baking dish with shredded
chicken. Next, layer ham slices. Lay the Swiss
cheese on top of the ham.
3. For the sauce: Over medium heat, melt the butter in
a large sauce pan. Whisk in the flour until
smooth. Continue to whisk mixture while slowly adding
milk — stir until sauce thickens, about
10 minutes, whisk continuously.
4. Time Saving Tip: To make the thickening process go
faster, heat milk in the microwave until it
boils (about 23 minutes). Then slowly add to sauce
pan, whisking as you pour.
5. Add lemon juice, Dijon mustard, paprika and pepper.
Bring sauce to a low simmer again, whisk
continuously. Once it has reached desired thickness,
remove from heat and pour sauce evenly
over the casserole.
6. For the topping: In a small sauce pan, melt the
butter and stir in Panko breadcrumbs, garlic,
parsley and pepper. Sprinkle topping mixture over the
top of the casserole. Lightly mist top of
casserole with nonstick cooking spray. Bake for 35
minutes until topping is golden brown.
Nutrition Information
Per Serving: 1 cup = 9 PP (makes 8 servings) www.skinnymom.com
Skinny Chili Cheese
Potatoes
4 medium sized russet potatoes
2 — 14.5 oz cans diced tomatoes
2 — 16 oz cans chili beans
1 lb lean ground beef
1 yellow or white onion, chopped
1 Tbsp garlic, minced
1 Tbsp chili powder
1 tsp cumin
1 tsp salt
1 tsp black pepper
reduced fat Mexican cheese
reduced fat sour cream
green onions, chopped
*Optional ingredients are not included in nutrition
calculations.
Instructions
1. Wash and pierce potatoes with fork.
2. Place potatoes in microwave safe dish and microwave
on high for 5 minutes. Turn them over
and microwave for another 3 to 5 minutes. If still hard
in the middle, microwave in additional 1
minute burst until cooked through.
3. Meanwhile, in a medium size skillet, brown ground
beef over mediumhigh heat for about 5 to 8
minutes or until it is no longer pink. Drain and set
aside.
4. Using the same skillet, brown onion and garlic on
mediumlow heat for about 3 to 5 minutes.
5. In a large sauce pan on medium heat, add diced
tomatoes, chili beans, ground beef, onions,
minced garlic and seasonings.
6. Cook until well heated, about 10 minutes. Stir
occasionally.
7. To serve, slice potatoes in half, length wise. Place
one half of a potato on a plate and cover with
1 cup chili.
8. Top with optional toppings if desired and
enjoy!
Nutrition Information
Per Serving: (½ potato + 1 cup chili) = 5
PP
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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list? If you no longer wish to receive weekly newsletters from me, please reply
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I also try to post the newsletter on our private FB page "Zig's
Winners" and the Google Blog called Midweek Minutes http://midweekminutes.blogspot.com/.
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group!
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