MIDWEEK MINUTES February 7, 2015
Midweek Minutes
February 7, 2015
Hello, Winners!
My Saturday morning group is going to be doing something while brushing our teeth! We’re going to be squatting! That’s now going to happen every time I brush my teeth, thanks to Member Angie! When members get together in meetings, we get so much sharing and motivation to work our program to the best of our ability because we are all in this together. This week’s topic was about activity --moving it and loving it.
When we think about activity, we wish that we had this gorgeous weather we are having today ALL the time. But, of course, it’s February in Nebraska...and anything can happen as we saw this past week. Members shared some great ideas to move in all situations (including doing squats while brushing our teeth!)
It’s heart month, and we want to keep our hearts healthy, and of course, that means GET MOVING! I’m going to cut this short because I have a house to clean, Christmas totes to take out to the shed, and maybe a walk to get in!!!
I hope you have some activity fun this weekend too! See you in the meeting rooms! --Zig
Move It, Love It
7 ways to make exercise a regular (and enjoyable) part of your life.
Article By: Lisa Thomas and Sally Bevan
Isn't it funny that the minute you decide to exercise, something always gets in the way? A neighbor stops by for a chat. You have to work late. The dog chews up your running shoes. It snows... again! Legit or not, these "reasons" can quickly snowball into days or weeks of excuses for not exercising. If you plan your meals and snacks, you know that thinking ahead makes it easier to take control. The same goes for exercise. In your meeting this week, you'll see how it can be relatively painless to set yourself up for regular exercise.
If you're a fitness newbie or you haven't been active for a while, no worries. You won't hear any drill sergeants telling you to run a 5K by your next meeting. One small step at a time. For starters, we just encourage you to become more mindful about moving, so shifting your focus to fitness comes more naturally. (If you're new to fitness, or have taken an extended break, be sure to speak with your doctor before you start or resume a fitness plan.)
Take control
Along with creating an activity plan (when, where, how long, and with whom you can work out), as you did in the Weekly, it can help to set an activity goal — no matter what your fitness level or how small the goal. It might be to walk 10 minutes three times a week. Or to take a class right in your living room with a trainer at Wello.com. Whatever you choose, make sure it’s something you like. In your meeting this week, the group will brainstorm ways to enjoy exercise. The not-so-secret idea here is, of course, that the more you like what you're doing, the more likely you are to keep it up.
To help you make exercise a routine that feels anything but, these ideas can help:
Find fitness that fits your life. If you have an irregular work schedule, trying to catch a class during the week can be frustrating. So, choose activities that can be easily slotted into your day, like walking your kids to school or running errands during lunch.
Draw up a weekly timetable. To help you organize your time properly, create a weekly calendar of activities. Try to do something for at least 20 or 30 minutes each day. Yard work, housecleaning and snow shoveling count, too; wearing an activity monitor to track everything you do.
Attach exercise to a (non-food) treat. Don't wait until you reach your goal to celebrate. Mini-rewards — like flowers once a week for completing all of your workouts — will help keep you motivated. You can also attach exercise to an enjoyable event, like playing with your kids in the park or catching up with a friend on a walk.
Get your crew on board. Having a workout buddy can help you stay on track. But it can also help your fitness efforts to let your family and friends know about your goals — and about how much you love encouragement (or a kick in the pants, if needed!). And if you need someone to watch the kids while you exercise, arrange it well in advance; don't rely on last-minute favors.
Anticipate dips. Everyone struggles with motivation from time to time; preparing for these feelings can help you quickly bounce back from them. For example, if you sometimes struggle to get to your aerobics class, ask a friend to call you to make sure you're not still sitting on the sofa.
Buy workout clothing you're excited to wear. Shop for well-designed, flattering, and supportive workout clothes; you'll be more motivated to work out.
Grab and go. Leave your gym bag by the door. That way you always know where it is, and it's a gentle reminder to get moving.
If you're a fitness newbie or you haven't been active for a while, no worries. You won't hear any drill sergeants telling you to run a 5K by your next meeting. One small step at a time. For starters, we just encourage you to become more mindful about moving, so shifting your focus to fitness comes more naturally. (If you're new to fitness, or have taken an extended break, be sure to speak with your doctor before you start or resume a fitness plan.)
Take control
Along with creating an activity plan (when, where, how long, and with whom you can work out), as you did in the Weekly, it can help to set an activity goal — no matter what your fitness level or how small the goal. It might be to walk 10 minutes three times a week. Or to take a class right in your living room with a trainer at Wello.com. Whatever you choose, make sure it’s something you like. In your meeting this week, the group will brainstorm ways to enjoy exercise. The not-so-secret idea here is, of course, that the more you like what you're doing, the more likely you are to keep it up.
To help you make exercise a routine that feels anything but, these ideas can help:
Find fitness that fits your life. If you have an irregular work schedule, trying to catch a class during the week can be frustrating. So, choose activities that can be easily slotted into your day, like walking your kids to school or running errands during lunch.
Draw up a weekly timetable. To help you organize your time properly, create a weekly calendar of activities. Try to do something for at least 20 or 30 minutes each day. Yard work, housecleaning and snow shoveling count, too; wearing an activity monitor to track everything you do.
Attach exercise to a (non-food) treat. Don't wait until you reach your goal to celebrate. Mini-rewards — like flowers once a week for completing all of your workouts — will help keep you motivated. You can also attach exercise to an enjoyable event, like playing with your kids in the park or catching up with a friend on a walk.
Get your crew on board. Having a workout buddy can help you stay on track. But it can also help your fitness efforts to let your family and friends know about your goals — and about how much you love encouragement (or a kick in the pants, if needed!). And if you need someone to watch the kids while you exercise, arrange it well in advance; don't rely on last-minute favors.
Anticipate dips. Everyone struggles with motivation from time to time; preparing for these feelings can help you quickly bounce back from them. For example, if you sometimes struggle to get to your aerobics class, ask a friend to call you to make sure you're not still sitting on the sofa.
Buy workout clothing you're excited to wear. Shop for well-designed, flattering, and supportive workout clothes; you'll be more motivated to work out.
Grab and go. Leave your gym bag by the door. That way you always know where it is, and it's a gentle reminder to get moving.
2/8 – 2/14 – One Week Sale on Fitbits!
Fitbit Flex on sale for $89.95 (regularly $99.95)
Fitbit One on sale for $89.95 (regularly $99.95)
10 TIPS FOR A HEALTHY HEART
•
Lighten up. Losing even a few extra pounds helps unburden your heart.
•
Move to the beat. Get at least 30 minutes of moderate physical activity each day.
Time strapped? Do 10 minutes at a time. Try brisk walking, jogging, dancing, biking,
gardening — even vacuuming with vigor!
•
Load up on produce. Enjoy colorful fruits and vegetables — their fiber,
vitamins and minerals are great for your heart and blood pressure.
•
Go for whole grains. Eat at least three ounces daily of whole-grain foods
such as whole-grain cereals, whole-wheat bread and pasta, and brown rice.
•
Get hooked on fish. Eat omega-3-rich fish such as salmon,
trout and herring at least twice a week.
•
Be fat-savvy. Trim saturated fat and cholesterol by choosing lean meats, skinless poultry
and low-fat or fat-free milk products. Look for foods with little or no trans fat.
•
Go a little nuts. Choose modest portions of foods with unsaturated fats
such as vegetable oils, nuts and seeds.
•
Focus on fiber. The fiber in oatmeal, barley, fruits, vegetables and beans is good
for your heart.
•
Slash sodium. Look for reduced-salt and no added salt versions of canned soups,
vegetables and prepared foods. Add less salt to foods.
•
Be label conscious. The Nutrition Facts label can help you manage the calories,
fiber, fat, cholesterol, sodium and other nutrients in the foods you eat.
Learning to Love Exercise
Yes, working out can be fun! Here are ideas to help you move beyond "having" to exercise to actually enjoying it.
Article By: Melissa Chessher
We've all made an early dash to the grocery store and witnessed that woman jogging. She looks graceful as she bounds through the neighborhood, and we wonder what on earth made her get up so early on a Saturday and dive into her running shoes. The answer, of course, is that she moved beyond the "need" to exercise and entered that mysterious land where she "wants" to.
We all possess the ability to tap into that place. In fact, it's kind of like Dorothy's red slippers — you've had it all along. It's called play. Or, it's what exercise professionals like to refer to as "the fun factor." The theory goes that if it's enjoyable, it won't be a chore, and you'll want to do it.
Tapping into your enthusiasm
There are two ways to increase the fun in your workout: minimize monotony and maximize enjoyment. Another clue: this doesn't involve checking heart rates or concerning yourself with aerobic thresholds.
"Explore doing things you loved to do as a kid, things that were naturally athletic," says Ingrid Bacci, author of The Art of Effortless Living (Vision Works). "Rolling on the floor or down a hill, wrestling, running, rollerblading...it's all about feeling your body and feeling the elements — water, wind, earth — against your body."
Researchers even say that engaging in fun physical activities seems to have a stress-reducing component that goes beyond ordinary exercise. But only you can define fun for you. If you're a social animal, maybe try out group activities such as walking, team volleyball, square dancing, a running club or soccer.
If the wild calls, consider mountain biking or trekking. For those who crave singular, intense tasks, try rock-climbing or marathons. But the key is to investigate, experiment and try a variety of activities.
Experiment with your inner athlete
Remember, even athletes get the blues — or at least bored. "I've always enjoyed exercise, but like anyone, I can get in a rut, especially when I'm not improving," says Bacci. For her, the rut arrived when she felt her tennis game stalled. "So I did something a lot of people might consider odd," she says. "Instead of focusing on my game, I started focusing on my body while I played."
Bacci thought about her feet when she was running on the court, the feeling of the racquet in her hand, and her shoulders and face. And her game improved by leaps and bounds. "I was getting more in touch with myself, instead of trying to perform or achieve some goal."
The moral of the story: stop trying so hard and focus instead on being curious about the sensation of your body as you play. Let yourself be interested in how you feel and as you do that you can do whatever you are doing with less effort and tension. And more fun!
We all possess the ability to tap into that place. In fact, it's kind of like Dorothy's red slippers — you've had it all along. It's called play. Or, it's what exercise professionals like to refer to as "the fun factor." The theory goes that if it's enjoyable, it won't be a chore, and you'll want to do it.
Tapping into your enthusiasm
There are two ways to increase the fun in your workout: minimize monotony and maximize enjoyment. Another clue: this doesn't involve checking heart rates or concerning yourself with aerobic thresholds.
"Explore doing things you loved to do as a kid, things that were naturally athletic," says Ingrid Bacci, author of The Art of Effortless Living (Vision Works). "Rolling on the floor or down a hill, wrestling, running, rollerblading...it's all about feeling your body and feeling the elements — water, wind, earth — against your body."
Researchers even say that engaging in fun physical activities seems to have a stress-reducing component that goes beyond ordinary exercise. But only you can define fun for you. If you're a social animal, maybe try out group activities such as walking, team volleyball, square dancing, a running club or soccer.
If the wild calls, consider mountain biking or trekking. For those who crave singular, intense tasks, try rock-climbing or marathons. But the key is to investigate, experiment and try a variety of activities.
Experiment with your inner athlete
Remember, even athletes get the blues — or at least bored. "I've always enjoyed exercise, but like anyone, I can get in a rut, especially when I'm not improving," says Bacci. For her, the rut arrived when she felt her tennis game stalled. "So I did something a lot of people might consider odd," she says. "Instead of focusing on my game, I started focusing on my body while I played."
Bacci thought about her feet when she was running on the court, the feeling of the racquet in her hand, and her shoulders and face. And her game improved by leaps and bounds. "I was getting more in touch with myself, instead of trying to perform or achieve some goal."
The moral of the story: stop trying so hard and focus instead on being curious about the sensation of your body as you play. Let yourself be interested in how you feel and as you do that you can do whatever you are doing with less effort and tension. And more fun!
Heart-Safe Exercise
Article By: William R. Sukala, MS, CSCS
|
Our clinical exercise physiologist offers safe cardio exercise ideas for heart condition.
Q: I have a heart condition but I still need a cardiovascular workout. What form of exercise can I do that is safe but effective?
A: You didn't say exactly what your heart condition is, but I assure you, even a compromised ticker still needs exercise. In fact, exercise promotes all the same positive changes for you as it does for someone without a heart condition, but you will need to make appropriate modifications. Only your cardiologist or other well-trained allied health professional should give you specific recommendations for physical activity. |
Here are some general considerations for exercise. First, if you are on medications called beta-blockers, then target heart rate ranges are useless. Beta-blockers slow down your heart rate at rest and with exercise. So you could be huffing, puffing and sweating while your heart rate struggles to reach (a relatively low) 100 beats per minute.
As far as specific activities go, exercises such as low-level walking and biking are effective for developing cardiovascular fitness. In clinical practice, we actually have patients walking within two days after open-heart surgery. Your main goal should be to keep the pace comfortable so that you are not short of breath. If you can walk and talk to your exercise partner without gasping for air, then the pace should be adequate.
Again, I strongly encourage you to speak with your physician or allied health clinician for specific guidelines regarding your exercise regimen.
Heart Healthy Numbers
| Factor | Goal | |
|---|---|---|
| Total Cholesterol | Less than 200 mg/dL | |
| LDL ("Bad") Cholesterol | LDL cholesterol goals vary. | |
| Less than 100 mg/dL 100 to 129 mg/dL 130 to 159 mg/dL 160 to 189 mg/dL 190 mg/dL and above | Optimal Near Optimal/Above Optimal Borderline High High Very High | |
| HDL (“Good”) Cholesterol | 50 mg/dL or higher | |
| Triglycerides | <150 mg/dL | |
| Blood Pressure | <120/80 mmHg | |
| Fasting Glucose | <100 mg/dL | |
| Body Mass Index (BMI) | <25 Kg/m² | |
| Waist Circumference | <35 inches | |
| Exercise | Minimum of 30 minutes most days, if not all days of the week | |
Join for Free – 12/28/14 – 3/14/15 -
The joining offer is good towards the Pay As You Go payment option. There is no starter fee associated with Meetings + Essentials (Monthly Pass) at this time.
Starting February 1, 2015 Meetings + Essentials (Monthly Pass) 3-Month Savings Plan will be available for sale in Weight Watchers Meetings locations.
The price is $114.85 for the first 3 months (paid in full at time of purchase). The account will automatically renew at $44.95/month after the third month until it is canceled.
NEXT WEEK
When you came to Weight Watchers, how long
was it until you felt comfortable dining out?
How would your weight-loss journey be affected
if you could consistently be on Plan while
eating out? Let’s talk about it this Valentine’s Week!
Member Recipes
Barbecued Shrimp Cocktail
Yields: 6 servings | Serving size: 1 cup| Calories: 218 | Total Fat: 10.1 gm | Saturated Fats: 1.4 gm | Points Plus: 6 | Trans Fats: 0.0 gm |
Cholesterol: 108 mg | Sodium: 183 mg | Carbohydrates: 19.1 gm | Dietary fiber: 6.4 gm | Sugars: 7.5 gm | Protein: 16.6 gm|
1 pound in-season ripe tomatoes (or Roma tomatoes)
2 tablespoons agave nectar or honey (optional)
3 teaspoons Worcestershire sauce
2 medium avocados, pitted, peeled and chopped
3/4 cup finely chopped cilantro (parsley can be substituted)
1 purple/ red onion, finely diced
1 pound raw large shrimp, cleaned and deveined
1 lemon or 2 limes, juiced
3 teaspoons Tabasco sauce or preferred hot sauce (use more if desired)
2 stalks celery, finely chopped, leaves and tough parts removed (optional)
1 teaspoon celery salt
Salt to taste
Short bamboo/wood/metal skewers (3 large shrimp should fit on the skewer)
Directions
For the shrimp: (Purchase shrimp that's already shelled and deveined to save on time and clean-up)
Clean the shrimp, i.e. remove the shell and the vein, by pulling off the head (if it is still on the shrimp) and the legs. Remove the tail as well. Next, make a slice all of the way down the back of the shrimp with a pairing knife. Remove the dark vein from the back.*
To barbecue the shrimp, thread the raw shrimp on a skewer*, brush with olive oil and sprinkle with salt and pepper, and place over the barbecue on medium heat. Cook for 2 to 3 minutes on each side, or until the shrimp turns pink and firm.
For the cocktail sauce:
Wash the tomatoes and put them whole in the blender. It will take a few batches for this because of the amount of tomatoes. Strain the tomato sauce through a fine mesh strainer to catch the seeds and peels and into a large bowl. Press down on the sauce with the back of a ladle, stirring in a circle and pressing down to get all of the sauce through. Stir in the sweetener (optional) and the Worcestershire sauce until fully combined.
Add the chopped avocado, diced onions, horseradish(optional), lemon or limejuice, cilantro or parsley, chopped celery (optional), and celery salt, and stir well. Taste and add as much salt as desired, adding a bit at a time while tasting. Add as much hot sauce as desired.
*If you are using bamboo or wood skewers, soak them first in water for at least 1/2 an hour, to avoid splintering. www.skinnyms.com
Chocolate Covered Strawberries
Ingredients
- 20 (1 pound) whole strawberries with leaves, rinsed, patted dry
- 1 cup dark chocolate chips
- 1 tablespoon coconut oil
Directions
Add 1/2 cup water to bottom double boiler and bring to a simmer over medium heat. Add chocolate chips and coconut oil to the top boiler and stir until smooth and completely melted. Remove chocolate from heat and set aside.
Line a 15’x10’x1" cookie sheet with parchment paper. While holding strawberries by the leaves, dip into the chocolate, until all but the last 1/2", near the leaf, is covered. Lift and allow the excess chocolate to drip off. Set strawberries on parchment paper until all strawberries are covered.
For an extra special treat, immediately after excess chocolate drips from each strawberry, roll in dried coconut shreds or minced almonds.
The chocolate should set in about 30 minutes.
2 strawberries for 3 PP www.skinnyms.com
Skinny Spinach and Bacon Stuffed Mushrooms
Skinnytaste.com
Servings:
11 • Serving Size: 1 mushroom Points+: 1 pts
14 oz (1 package) fresh mushrooms, stems separated
2 garlic cloves, sliced thin
4 cups fresh baby spinach
4 slices center cut bacon
1 tsp olive oil
1/4 cup Italian seasoned bread crumbs
2 tbsp shredded Parmesan cheese
Smart Balance cooking spray
Preheat
the oven to 400°F. Lightly spray a foil lined baking pan or baking dish with cooking spray.
Heat a medium sized skillet. Rinse spinach and add to the skillet; cook until it wilts, about 2
minutes. Remove from the pan, squeeze excess liquid and chop fine. Set aside.
Dry
skillet, add bacon to the skillet and cook on low heat until bacon is cooked through. Setaside on a
paper towel. Coarsely chop.
Clean
skillet and add olive oil to the pan. Add garlic and saute until golden, about 2 minutes. Addminced
mushroom stems and saute until soft, about 2 minutes. Remove from heat and combine mushroom stems
with sauteed spinach, bacon, bread crumbs, and parmesan
cheese.
Season
mushroom caps with salt. Fill mushrooms with spinach mixture, rounding tops off. Place on an oven
safe dish and lightly spray the tops with oil.
Bake
20 minutes or until golden. Eat warm .
Makes about 11 medium sized mushrooms.
Skinny Mini Red Velvet Cupcakes
Yield: 16 servings
Serving size: 3 cupcakes w/ frosting
16 oz box Duncan Hines Red Velvet Cake Mix (dry mix only)
3 egg whites
1 cup water
6 oz container plain Greek yogurt
1 tsp vanilla
1 tsp baking powder
4 oz reduced-fat cream cheese
½ cup powdered sugar
1 tsp vanilla flavoring
1. Preheat oven to 350 degrees.
2. Using cupcake liners, line two mini muffin pans with cupcake liners and set aside.
3. In a stand up mixer or using a hand mixer, mix dry cake mix, egg whites, water, yogurt, vanilla and
baking powder until well mixed. Mix for about 2-3 minutes.
4. Using a spoon, evenly fill cupcake liners with cake batter.
5. Bake for 12-15 minutes or until toothpick inserted in the center of cupcake comes out clean.
6. Beat softened cream cheese and powdered sugar together on high until icing starts to become
thick, add in vanilla and continue beating on high until frosting is creamy.
7. After cupcakes have cooled, spread the cream cheese frosting mixture over each cupcake.
Refrigerate any leftover icing and store any leftover cupcakes in refrigerator.
Per Serving (3 cupcakes w/ frosting): 4 PPV per serving
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