MIDWEEK MINUTES March 21, 2015
Midweek
Minutes
March 21,
2015
Hello,
Winners!
It’s SPRING! Yay, but don’t
put away the winter coats yet. We DO live in Nebraska, you know, but spring is
here! Are you
ready? Do you have a favorite outfit that you want to fit into? Another leader
was talking about that. Is there an outfit that you truly want to fit into? If
you're not quite there yet, hang it out on your closet door, or wherever, so it
will give you inspiration to work toward your goal. Oh, my goodness, Easter is
in two weeks!
What else does
SPRING mean? It means that we are thinking about planting gardens, enjoying the
sun in the evenings, and anticipating the end of the school year (well, teachers
are!) Prom is coming in a month. YIKES! This will be my 33rd prom. Prom
doesn't just happen, you know. (I'll do the prom newsletter another time...we’re
doing Gatsby). However, the junior class and I have a goal, and we work at that
goal for many months. Many of the juniors don't get it in September when we are
doing preliminary planning and drawings. It's all about planning, step-by-step
tasks, and just taking care of business.
As of today,
in my classroom, we have all the programs finished and getting stapled
together...we are working on putting together our gorgeous ostrich feather
centerpieces...the kids are working hard creating and executing decorations fro
the endless lists I have posted on my classroom wall...and I find it cool that
it's becoming real to some of the kids because they are seeing some of the
actual decorations come in and visualizing what I drew on paper so many months
ago. They are now getting excited!
It's like that
with our weight loss journey. At first, we don't really know what to do. We're
not sure of the outcome. We trust in those who have worked the process before.
When we start to see some successes, we want to continue. We may not notice the
changes we make in our SPACES at first. We may not feel comfortable in the
ROUTINES we are working to create. Then, "all of a sudden" WE GET IT! It
clicks! We see it working. We can visualize that we are losing weight and
creating a brand new us.
So, hang
out that favorite outfit...maybe it's for a prom? (Oh, wait, that's me). Look
at it, and then SPRING into action daily to do what needs to be done. What's
the alternative? See you in the meeting room! –Zig
Member
Milestones
Total Loss Loss per
member
Superior: -30.4
lbs. -1.9 lbs.
Hastings:
–4.6 lbs. -.5 lbs.
 Chain Reactions
See how a
quick check-in today can help you stick to your Plan tomorrow.
Whether you're a newbie or a seasoned member, taking stock
of your day can help you identify which actions helped, and which hindered, your
weight loss. In your meeting this week, you focused on just one event, a
not-so-great one, to see what steps led to it. And then you figured out how to
get to a better outcome next time by changing those steps. It’s a great exercise
when things don’t go well. But it can also be enlightening to look back on your
day as a whole: the good, the bad, and the ugly. If a daily review feels like,
ugh, another thing I have to do, take heart. Just a few minutes is all
you need. Think of it as “me” time, something you're doing for yourself, rather
than a duty to work, family, or community.
You already know that awareness leads to action. Here’s what five minutes of reviewing your day can help you do: make mid-course corrections, be more prepared for challenges, use slip-ups as a tool for learning (not for beating yourself up), and most important, how to set yourself up for the next day. Simply ask yourself what worked, what could have gone better, and what tweaks you can make to help you move forward. Here's how to make your five-minute checkup a reality: Set a regular time and place for it It could be during your train ride home from work or just before you go to bed. Where or when isn't important. What matters is consistency and focus. If you link your 5-minute checkup to something you do regularly — like brushing your teeth — it can become a habit more easily. Mentally walk through your day Consider any and all aspects of your Plan. Some days you might focus on the what, when, where and why aspects of your food choices. Or on how active you were during the day. Were there missed opportunities to move a little more? Did you track everything today? Did you face any food or emotional triggers? How did you respond? Did you connect with someone who supports your goals? Plan your focus for the next 24 hours Write down one or two areas you'd like to build on or improve in how you follow your Plan. Then include one small, simple action you can do to help get you there. Remember, it's about progress — not perfection. Another way to keep on track: the Spring Weight-Loss Challenge! For the next five weeks, you and your fellow members (newbies and not-so-newbies alike) will challenge yourselves to collectively beat your total weight loss and the average weight loss from the previous week. So come to your meeting each week and support your fellow members (and help yourself)! |
The Spring Weight-Loss Challenge will run
from March 15 to April 18.
Each meeting group will to beat the previous week’s weight
loss. The total amount counts, but so does the per-member average, so come each
week and support your fellow members! Together, we can with the hard part. And
there’s bling! Attend 4 out of the 5 meetings and earn your Spring Weight-Loss
Challenge.
Here's how we'll track:
Members will track their individual goals and actual weekly
loss on their own tracking card.
Each meeting will track total weight loss and average weight
loss per member on a meeting room poster or counter card.
If a member
attends 4 out of the 5 weekly meetings, they'll earn their spring umbrella award
Why an umbrella award? Because we're all under this umbrella
together!
Step up your game in less than three minutes with Master the Plan!
Thursday, March 19,
2015
Join our friendly host, along with
Gary Foster (our chief science guy), for an eight-week journey filled with
insider knowledge and real-world skills to keep you motivated and on Plan. In
each episode you'll meet Leaders and members from around the country who’ll
provide helpful tips, along with their own (“been there, ate that”) experiences.
Whether you’re new to Weight Watchers or know the Plan like the back of your hand, you’ll walk away feeling like a pro on topics like portion control, avoiding temptation and being active. Learn how setting specific goals and incorporating small changes can really make a difference on the scale each week. Plus, use the weekly skill builders so you can take what you learn into the real world.
Ready to start? Get on it now by clicking on “My Plan” at the top of the home page if you’re an OnlinePlus member (or “My Tools” if you’re a Meetings member). Then head to the message boards and tell us what you think!
The Weight Watchers Product Team
Whether you’re new to Weight Watchers or know the Plan like the back of your hand, you’ll walk away feeling like a pro on topics like portion control, avoiding temptation and being active. Learn how setting specific goals and incorporating small changes can really make a difference on the scale each week. Plus, use the weekly skill builders so you can take what you learn into the real world.
Ready to start? Get on it now by clicking on “My Plan” at the top of the home page if you’re an OnlinePlus member (or “My Tools” if you’re a Meetings member). Then head to the message boards and tell us what you think!
The Weight Watchers Product Team
From March 15 to April 4, joiners can
purchase Meetings (Includes OnlinePlus)
3-Month Savings Plan for $107.88
(That’s a 20% discount off the Standard Monthly Plan when you buy 3
months)
How to Get Through Your Hardest Time of Day
When are
you most likely to overeat? Use these tips to avoid temptation, no matter when
it strikes.
Some people find prime-time television hours the hardest on
their weight-loss plan; others say midnight's the worst. Still others fall
off-track mid-afternoon. And for a smaller group, right after breakfast is the
most difficult time to stay away from snacks.
In a recent poll, we asked WeightWatchers.com users what the hardest time of day was for them to stick to their diet plan. Two percent said morning, 32 percent said mid-afternoon, 46 percent said evening, and 18 percent said late at night. Which time zone do you fall in?
Whichever your "weak" time is, we can help. We asked Kimberly Glenn, MS, RD, LD, of Northside Hospital's weight-reduction clinic in Atlanta, Georgia, for some time-tested advice.
Morning Munchies
Helen of Dundurn, Saskatchewan, Canada, says: I eat breakfast each morning (I know you aren't supposed to skip meals), but struggle thereafter. I always crave something sweet. It's a vicious cycle.
Glenn says: First things first, start out with a healthy breakfast; you can do it on the run. Make sure you include protein and fiber — without them, you'll get hungry quicker. Try:
Afternoon Appetite
Elaine of Cheyenne, Wyoming, says: As soon as I hit the door at home, my hunger pangs go wild! I have to have something to curb my appetite until dinner is ready. Usually I make smart choices, but sometimes I fall into the "ugh" mode.
Glenn says: Most people have a hard time at this time of day. A lot of people eat lunch between 11 and 1 and dinner at 6, so a snack in between makes sense. Try:
Evening Grazing
Jamie of Sun Prairie, Wisconsin, says: After I've had my three sensible meals during my busy day, [during the evenings] I simply want to relax at home and snack. It's so easy to "throw in the towel" after behaving well all day.
Glenn says: Where are you eating when you eat at this time? Do you have a favorite chair that you eat and watch TV in? When you're in a "comfort" place like that, you're likely to lose track of the quantity you take in. The first step is to try to not eat in your "happy place," but if you really want to, have a set snack — don't graze.
Try to stick with snacks that have built-in portion control. Last but not least, enjoy your snack: There's nothing wrong with having one, just so long as you don't go overboard.
Midnight Nibbling
Karen of Brooklyn, New York, says: My worst time is late at night. I have trouble falling asleep, and tend to go in the kitchen and nibble.
What Glenn says: You need to ask yourself, am I really hungry or am I just bored? Am I eating because of stress or an emotional issue? Close the kitchen — make it off-limits until the morning — or limit yourself to sugar-free hot chocolate or hot tea. Have a snack planned for a certain time: Limit yourself to that one snack and see if it satisfies you. (And if you're having a serious problem with insomnia, you might want to discuss it with your doctor.)
In a recent poll, we asked WeightWatchers.com users what the hardest time of day was for them to stick to their diet plan. Two percent said morning, 32 percent said mid-afternoon, 46 percent said evening, and 18 percent said late at night. Which time zone do you fall in?
Whichever your "weak" time is, we can help. We asked Kimberly Glenn, MS, RD, LD, of Northside Hospital's weight-reduction clinic in Atlanta, Georgia, for some time-tested advice.
Morning Munchies
Helen of Dundurn, Saskatchewan, Canada, says: I eat breakfast each morning (I know you aren't supposed to skip meals), but struggle thereafter. I always crave something sweet. It's a vicious cycle.
Glenn says: First things first, start out with a healthy breakfast; you can do it on the run. Make sure you include protein and fiber — without them, you'll get hungry quicker. Try:
- High-fiber cereal, milk and fruit.
- Packets of oatmeal, made with milk.
Afternoon Appetite
Elaine of Cheyenne, Wyoming, says: As soon as I hit the door at home, my hunger pangs go wild! I have to have something to curb my appetite until dinner is ready. Usually I make smart choices, but sometimes I fall into the "ugh" mode.
Glenn says: Most people have a hard time at this time of day. A lot of people eat lunch between 11 and 1 and dinner at 6, so a snack in between makes sense. Try:
- Yogurt and cereal
- Cottage cheese and fruit
Evening Grazing
Jamie of Sun Prairie, Wisconsin, says: After I've had my three sensible meals during my busy day, [during the evenings] I simply want to relax at home and snack. It's so easy to "throw in the towel" after behaving well all day.
Glenn says: Where are you eating when you eat at this time? Do you have a favorite chair that you eat and watch TV in? When you're in a "comfort" place like that, you're likely to lose track of the quantity you take in. The first step is to try to not eat in your "happy place," but if you really want to, have a set snack — don't graze.
Try to stick with snacks that have built-in portion control. Last but not least, enjoy your snack: There's nothing wrong with having one, just so long as you don't go overboard.
Midnight Nibbling
Karen of Brooklyn, New York, says: My worst time is late at night. I have trouble falling asleep, and tend to go in the kitchen and nibble.
What Glenn says: You need to ask yourself, am I really hungry or am I just bored? Am I eating because of stress or an emotional issue? Close the kitchen — make it off-limits until the morning — or limit yourself to sugar-free hot chocolate or hot tea. Have a snack planned for a certain time: Limit yourself to that one snack and see if it satisfies you. (And if you're having a serious problem with insomnia, you might want to discuss it with your doctor.)
NEXT WEEK’S
MEETING
Another excellent
topic...
“No Going
Back”
No “March Madness” for us!
Let’s SPRING ahead and learn from slip-ups!
Member Recipes
Biz’s Crab and Spinach
Quiche
1 refrigerated pie crust
4 eggs
1/3 cup fat free sour cream
1 cup skim milk
4 tablespoons all-purpose flour
1 teaspoon salt
1/2 teaspoon cracked pepper
6 ounces cooked crab (that’s all I got
out of those three crab clusters above!)
2 ounces shredded Swiss cheese
1 handful of baby spinach
Put crust in pie plate. Layer spinach and crab over the
bottom. Mix all the rest of the ingredients together and then pour into pie
plate.
Bake at 350 degrees for 40-45 minutes.
1/8 slices is 7 P+
Broccoli Au
Gratin
10 ounce fresh broccoli florets (what I had on
hand)
2 tablespoons butter
2 tablespoons flour
1 3/4 cup skim milk
pepper to taste
1/4 tsp. salt
1 tablespoon bacon bits
2 ounces shredded cheddar cheese
2 ounces chopped deli American cheese
2 tablespoons Italian bread crumbs
2 tablespoons Panko bread crumbs
Put broccoli in microwave safe dish.
Melt butter, add flour and stir for 2 minutes. Slowly add
milk to make a thick sauce.
Remove from heat and add cheese and seasonings.
Put cooked broccoli in bottom of casserole dish.
Sprinkle with bacon bits.
Pour cheese sauce overtop and then sprinkle bread crumbs
on top.
Bake for 15 minutes at 350.
Each half cup serving: 4 P+
Cheeseburger Lettuce Wraps
yield: 4 (2 WRAP) SERVINGS
½ c chopped onion
- 1 lb 95% lean ground beef (raw weight)
- 1 T McCormick Hamburger Seasoning
- 4 Laughing Cow Light Queso Fresco & Chipotle Wedges, cut into pieces
- 2 T Ketchup
- 2 t Yellow Mustard
- 8 Grape Tomatoes, quartered
- 8 Iceberg Lettuce leaves, washed and patted dry
DIRECTIONS:
- Mist a large skillet with cooking spray and bring to medium heat. Add chopped onions and sauté until cooked. Add ground beef and Hamburger seasoning and cook until meat is browned. Drain meat.
- Place meat in a medium bowl and add ketchup, mustard and cheese wedges. Stir to combine. Microwave on high for one minute. Stir again until meat is evenly coated.
- Spoon 1/3 c of meat mixture into each lettuce cup and sprinkle four tomato quarters onto each and serve. POINTS PLUS: 5 per serving
Avocado and Greek Yogurt Tuna
Salad Recipe (No Mayonnaise)
- ½ of a ripe avocado
- ¼ cup plain greek yogurt
- ½ teaspoon granulated garlic
- ½ teaspoon onion powder
- ¼ teaspoon salt
- ¼ teaspoon black ground pepper
- 1 tablespoon dill relish
- 2 (4 ounce) cans high quality tuna fish
- 1 celery stalk, chopped into small pieces
- ½ red onion, chopped into small pieces
- Juice from ½ of a lemon
- In a medium bowl mash together the avocado and greek yogurt until smooth.
- Stir in granulated garlic, onion powder, salt, pepper, and relish until combined.
- Stir in tuna fish, red onion, and celery until all ingredients are coated.
- Squeeze in lemon juice and stir.
- Serve on sandwich or with crackers and vegetables.
- This tuna salad taste even better if you can let it sit for a couple hours.
4 WW Points
Spinach Egg White
Breakfast Sandwich
1 bagel thin
• 1/2 cup egg whites
• 1/4-1/2 cup spinach (10-14 leaves)
• 1 tbsp. reduced fat cream cheese or 1
Laughing Cow cheese wedge
• 2 slices tomato
• 1/4 avocado
• Salt and fresh pepper to
taste
• Optional: hot sauce
Instructions
1. Toast the bagel thin.
2. Spray a bowl with cooking spray.
Stir together the egg whites and
spinach in a bowl. Season with salt and pepper.
3. Microwave on high for 1 ½
minutes.
4. Spread the cream cheese (or cheese
wedge) onto the bagel.
Then add the egg, tomato, avocado,
salt, pepper, and hot sauce if using.
Chocolate Crème Eggs
Start a new family tradition with
this oh-so-sweet holiday treat. And you’ll never guess the secret ingredient!
Smart Balance
Products:
Smart Balance® Blended Butter
Sticks
½ cup mashed potatoes, plain (no
pepper/other herbs)
1 stick of Smart Balance® Blended Butter Sticks
1 tsp vanilla
2 lbs of powdered sugar
12oz bag of semi-sweet chocolate chips (You will only use about 2/3.)
1 stick of Smart Balance® Blended Butter Sticks
1 tsp vanilla
2 lbs of powdered sugar
12oz bag of semi-sweet chocolate chips (You will only use about 2/3.)
Directions:
In a large
mixing bowl, stir together the mashed potatoes and butter. Make sure ahead of
time they have come to room temperature so that they will easily mix
together.
Stir in the
vanilla.
Add the
powdered sugar and slowly mix all together. It will eventually come together
like a moist dough. Place in the refrigerator for about an hour to
harden.
Divide the
mixture into 4 and shape into egg shapes. Place on waxed paper on a cookie sheet
and return to the refrigerator for 3 hours until firm.
Once the
eggs are firm, melt the chocolate chips in the microwave 30 seconds at a time,
stirring in between, until smooth.
Now you will
need to cover the eggs in the chocolate. Line another cookie sheet with waxed
paper. The best way to cover the eggs is to use a pastry brush/basting brush.
Place the
egg upside down in your palm and brush the chocolate on the bottom of the egg.
Place the egg onto the waxed paper chocolate side down.
Cover the
top of the egg, making sure you cover all of the egg. You can try to make a
fancy pattern with the brush if you want! Cover all 4 eggs and return to the
refrigerator to set.
To serve, it
is best to let the egg come to room temperature so that the chocolate shell does
not crack when you cut it.
Makes 4 eggs.
Each egg serves 16.
Number of servings: 64 TOTAL @ 2 PPV
Each egg serves 16.
Number of servings: 64 TOTAL @ 2 PPV
Cappucino
Pudding
1 (1.5 oz) box sugar & fat free
instant vanilla pudding mix
2 tsp instant coffee
2 cups skim milk
1/8 tsp ground cinnamon
1 cup frozen light whipped topping, thawed
instant vanilla pudding mix
2 tsp instant coffee
2 cups skim milk
1/8 tsp ground cinnamon
1 cup frozen light whipped topping, thawed
1. Beat together dry pudding mix, coffee granules and milk with whisk 2 minutes; pour
into 5 dessert dishes in even amount.
2. Place in refrigerator for one hour.
3. Stir cinnamon into topping with wire whisk and spoon over pudding.
Yield: 5 Servings Serving size = 1/5 of recipe.
PointsPlus® Value:
2
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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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