MIDWEEK MINUTES March 28, 2015
Midweek
Minutes
March 28,
2015
Hello,
Winners!
Last Sunday my computer died.
As I told the members in the meetings, there would probably not be a newsletter,
but I am going to try and post this on the Facebook group. I have to start over
with my contact lists. You’re all in there somewhere...I just can’t call up a
list. So, at least that’s not a total loss! Although I did back up most of my
documents, my contact groups are gone because I haven’t backed them up since
last fall. Sigh! I assume any staff members out there who like to use parts of
my newsletter in theirs will contact me before the weekend is over when they
don’t get their newsletter! Ha! But, the computer guy fixed whatever was wrong;
however, he had to wipe most of it. I got Windows 8.1, though, and I love it!
I didn’t like Windows 8)
You can be sure I will now
back up my contact groups the way I back up my documents. I have learned my
lesson, but I am starting over essentially, with the email addresses. That got
me to thinking about starting over with weight loss.
If you have rejoined WW many
times, I ask you why did you quit? Don’t you hate starting over? The last time
I restarted in 1998, I asked myself why I quit in 1992? Well, the answer is
complex. It obviously wasn’t because of the member fee since I could have been
FREE if I had stayed at my goal, I remember going to weigh in that first time I
gained after returning to Lifetime and was over after I had reached goal again
in 1992. I just never went back. DUMB! I blamed it on the fact that nobody
showed me how to maintain. Well, it was true that I never learned how to
maintain back then, but I am betting that they might have shown me, but hey, I
wasn’t at the meetings and was too ashamed to ask. I also thought I could do
this on my own...DUMBER!
Truly, we didn’t have internet
back then, and it was difficult to get to a meeting when I had kids at home, but
I could have, and I should have. When I went back in 1998 to lose 30 pounds I
had gained back after losing 51, I told myself, no matter what it takes, I will
NOT walk away from Weight Watchers again. I don’t ever want to start all over
again!
For those of you who have
started over and have returned, my advice is that the motivation will not always
be present, and that’s okay. I have had a few surgeries since 1998. I have had
life events happen. I got bored with tracking. While I have been grateful to
Weight Watchers for allowing me to be a staff member, I found that being a staff
member DOES NOT guarantee that I will remain at my goal, just as buying a
Monthly Pass and coming to a meeting doesn’t guarantee you getting to goal.
Wishing doesn’t work.
We have to work the program.
All March long we have been talking about how to handle situations that make us
at risk. Whether it is mindless eating, emotional eating, life events...they
happen. We want to be in control. Sometimes we are disappointed at the scale.
Deep down, we want to see that weight off NOW...but wishing doesn’t work.
Working the program over the long haul works. We’re NOT A DIET...we sometimes
slip up...but we get back on right away!
That’s why I hope to see you
at the meetings this spring! Hastings Saturday morning might close, but I hope
not. Superior members are starting to return after ballgames and winter
driving...so that’s good! Let’s get together this week, okay?
–Zig
PS: Superior folks potluck
Monday is this week.
Member
Milestones
TOTAL WEIGHT
LOSS
Superior: –12
lbs.
Hastings: –25
lbs.
5 lb.
star
Angie U. ( H
)
5%
Amy C. ( H
)
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!
No Going Back!
Rethink slipups:
They can actually help you succeed!
Nobody is perfect. So why does any slip, from tiny
weight-loss missteps to week-long lapses, rock our world? (Because we're
human, which is the very reason why we have slips!) Rather than reach for
the unattainable goal of perfection, why not instead embrace the entire
healthy-lifestyle experience—the peaks and valleys? Just ask your Leader,
a long-term member or anyone who has had even a few months on Plan, "What makes
people true Success Stories?" And they'll tell you
it's not about perfection. It's about sticking with it. No matter what. Look,
flubs are going to happen. In your meeting this week, you'll learn how they
happened to members like you — who recovered, stronger than ever. Like them, you
can learn to get back on track.
While your Plan, your Leader and your online tools and resources are always here to help you, inevitably you’ll find yourself eating something that you decide, too late, isn’t worth the PointsPlus® value. Or perhaps you'll decide to skip a workout (or two) because you're tired, your favorite show is on, it's raining or [insert your favorite excuse here]. Not ideal, but never a reason to throw in the towel. But let's say you're already there. How do you leave the pity party?
Forgive andforget
remember!
“There’s no such thing as failure, only feedback.” This quote is a popular refrain at meetings with good reason: It reminds us that disguised in every setback is a learning opportunity from which we can gain valuable insight, even if we’ve also gained on the scale. Maybe you’ll pause to check the PointsPlus® value of that bag of chips before you open it; maybe you’ll have a workout plan in place for when you’re tired/the TV beckons/it’s raining. But it doesn't have to be a major change to get back on track. It can be something as small and simple as drinking a glass of water, tracking the last thing you ate, planning your next meal — anything that shifts you into a healthy, positive groove. Learning how to forgive yourself, accept these lapses (without the false comfort of a candy bar), and most of all, learn from them is a valuable part of the journey, and crucial to long-term success.
Use your No-Weigh-In pass.
It’s more important that you come to your meeting, so if not having to face the music, er, the scale this week will get you to show up — use it. Chances are, you’ll walk out freshly motivated to get back on track, and back on the scale.
Seek out support.
Research shows that getting regular encouragement — especially when things have gone south — from friends, partner, kids, and, of course, fellow meetings members, can buck up your resolve and keep you going.
While your Plan, your Leader and your online tools and resources are always here to help you, inevitably you’ll find yourself eating something that you decide, too late, isn’t worth the PointsPlus® value. Or perhaps you'll decide to skip a workout (or two) because you're tired, your favorite show is on, it's raining or [insert your favorite excuse here]. Not ideal, but never a reason to throw in the towel. But let's say you're already there. How do you leave the pity party?
Forgive and
“There’s no such thing as failure, only feedback.” This quote is a popular refrain at meetings with good reason: It reminds us that disguised in every setback is a learning opportunity from which we can gain valuable insight, even if we’ve also gained on the scale. Maybe you’ll pause to check the PointsPlus® value of that bag of chips before you open it; maybe you’ll have a workout plan in place for when you’re tired/the TV beckons/it’s raining. But it doesn't have to be a major change to get back on track. It can be something as small and simple as drinking a glass of water, tracking the last thing you ate, planning your next meal — anything that shifts you into a healthy, positive groove. Learning how to forgive yourself, accept these lapses (without the false comfort of a candy bar), and most of all, learn from them is a valuable part of the journey, and crucial to long-term success.
Use your No-Weigh-In pass.
It’s more important that you come to your meeting, so if not having to face the music, er, the scale this week will get you to show up — use it. Chances are, you’ll walk out freshly motivated to get back on track, and back on the scale.
Seek out support.
Research shows that getting regular encouragement — especially when things have gone south — from friends, partner, kids, and, of course, fellow meetings members, can buck up your resolve and keep you going.
ONE WEEK ONLY!
From April 3 to
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Community Talks: How to Handle a Gain
When the scale
registers a gain, disappointment can hit hard. Our Community Users offer their
best tips on how to stay on track after a letdown.
Sometimes, the scale can surprise you. You stuck to your
weight-loss plan diligently this week and you're looking forward to weighing in
— but then bam! You step on the scale and it registers a gain. How could
this happen after a week of making healthy food choices, meeting your daily
water requirement and staying active, you wonder? And why bother doing
everything right if it doesn't pay off, you might ask? Don't get discouraged;
our Community Users have great advice for how to hang in there and move
on.
Reframe the setback immediately
After a gain, you may be frustrated with the scale, but that's no reason to lose your motivation. Congratulate yourself for your hard work and remain positive about the coming week. Stay on plan, eat healthy foods and keep your chin up.
"You'll likely have a gain here or there, but eventually the scale will nudge downward and your hard work will pay off." — FILLESUPERBE
"Remember to pat yourself on the back because you're doing what needs to be done to improve your health and live a longer life. Be proud of that." — TERESATVDIVA
"Try taking a walk right now. Exercise makes me feel empowered." — BROCKS86
"This weight-loss journey has taught me so much, including not to quit! There's power in perseverance. Your losses will catch up with you." — SUNSET3007
"I embrace every tiny loss and ignore tiny gains and setbacks. I refuse to quit and gain back all I've lost." — HARUKACHAN
Devise a strategy for next week
If you stuck closely to the plan last week and still gained, remember that any number of factors could be the cause: starting a new exercise regimen, not measuring your portions accurately, or consuming too much sodium (which can cause water retention).
"Be varied in what you eat: get plenty of protein and carbs. Learn to eat real food now so you'll be able to do it when you reach your goal weight." — IHARTBEARS
"What helped me was lowering my salt intake, eating lots of high-fiber foods and drinking plenty of water." — YDALEBACKUS
"I keep running calculations of my average weight loss per week. Even with the gains I've had from time to time, I am losing at a pace that I consider steady and healthy. That keeps me motivated." — AMOMENT
"Find a thread with folks who seem to fit your personality, share your goals and a topic that fits your needs. [Try Newbies Welcome! board or a fitness Message Board like Fitness: Getting Started.] Virtual Weight Watchers friends have helped me figure things out more times than I can count." — DLH1960
Remember other victories
Don't just measure your success by what the scale showed today. Evaluate your overall progress and move past this bump in the road.
"I love looking at the steady decline on the Weight Tracker and Progress Charts — it's motivating to me." — SLW500
"Eating better and exercising are major steps in me becoming a healthier and happier person." — PERIDOT_84
"It's easy to give up, but think of how empowered you will feel in two weeks if you stick to the plan. Dig in your heels, drink your water and hold yourself high." — BUNNYDICKSON
"Are your clothes looser? Did you make it through an evening without mindless nighttime nibbling? Did you handle a stressful day by doing something other than pigging out afterward? Non-scale victories are the ways to measure your success and build up your confidence." — FEBRUARYGIRL
"Meetings and weigh-ins are for good days and bad. Stick with it. Slow and steady wins the race." — AUNTIEDEAREST
Reframe the setback immediately
After a gain, you may be frustrated with the scale, but that's no reason to lose your motivation. Congratulate yourself for your hard work and remain positive about the coming week. Stay on plan, eat healthy foods and keep your chin up.
"You'll likely have a gain here or there, but eventually the scale will nudge downward and your hard work will pay off." — FILLESUPERBE
"Remember to pat yourself on the back because you're doing what needs to be done to improve your health and live a longer life. Be proud of that." — TERESATVDIVA
"Try taking a walk right now. Exercise makes me feel empowered." — BROCKS86
"This weight-loss journey has taught me so much, including not to quit! There's power in perseverance. Your losses will catch up with you." — SUNSET3007
"I embrace every tiny loss and ignore tiny gains and setbacks. I refuse to quit and gain back all I've lost." — HARUKACHAN
Devise a strategy for next week
If you stuck closely to the plan last week and still gained, remember that any number of factors could be the cause: starting a new exercise regimen, not measuring your portions accurately, or consuming too much sodium (which can cause water retention).
"Be varied in what you eat: get plenty of protein and carbs. Learn to eat real food now so you'll be able to do it when you reach your goal weight." — IHARTBEARS
"What helped me was lowering my salt intake, eating lots of high-fiber foods and drinking plenty of water." — YDALEBACKUS
"I keep running calculations of my average weight loss per week. Even with the gains I've had from time to time, I am losing at a pace that I consider steady and healthy. That keeps me motivated." — AMOMENT
"Find a thread with folks who seem to fit your personality, share your goals and a topic that fits your needs. [Try Newbies Welcome! board or a fitness Message Board like Fitness: Getting Started.] Virtual Weight Watchers friends have helped me figure things out more times than I can count." — DLH1960
Remember other victories
Don't just measure your success by what the scale showed today. Evaluate your overall progress and move past this bump in the road.
"I love looking at the steady decline on the Weight Tracker and Progress Charts — it's motivating to me." — SLW500
"Eating better and exercising are major steps in me becoming a healthier and happier person." — PERIDOT_84
"It's easy to give up, but think of how empowered you will feel in two weeks if you stick to the plan. Dig in your heels, drink your water and hold yourself high." — BUNNYDICKSON
"Are your clothes looser? Did you make it through an evening without mindless nighttime nibbling? Did you handle a stressful day by doing something other than pigging out afterward? Non-scale victories are the ways to measure your success and build up your confidence." — FEBRUARYGIRL
"Meetings and weigh-ins are for good days and bad. Stick with it. Slow and steady wins the race." — AUNTIEDEAREST
Permanently Discounted while supplies
last: Creamy Coconut Smoothies and Dulce de Leche Mini Bar for $4.95; Aloha!
Almond and Berry-licious Cashew Chew Snack Bars for $3.95
FitBit One and FitBit Flex will be on
sale for $89.95 from 3/29 to 4/4.
Learn From Experience
Identify
which habits have helped you move forward and held you back.
If you've ever tried to lose a pound, you are an expert in
what worked and didn't work for you. Set aside some time to take stock of the
attitudes, habits and behaviors that have helped — and hindered — your
weight-loss progress. And use the lessons you've learned from past weight-loss
efforts to help you stay on track now and in the future.
Learning from experience means...
Lessons learned that Can Help You Lose
"There's no such thing as failure. Only feedback."
Many of the people in your meeting or with whom you exchange postings on the Message Boards are not trying to lose weight for the first time. They've won some battles and lost some, but for whatever reason they still have a ways to go.
Some, however, are better than others at using the experiences they've had in the past—both good and bad—to help them succeed with their new efforts.
Learning from the past can empower us to make better decisions in the present. We can repeat the old behaviors that worked, and watch out for ones that didn't.
By acknowledging that every experience is valuable, we can put each one into context. We can learn from our little lapses and this way, we can stop them from taking us off track completely.
Suddenly, everything that happened before is helpful to you now.
Learning From Experience is a helpful habit because:
Chris, Dallas, TX, lost 46 pounds and says, "A number of the diets I had tried before were exactly that: diets. They were too restricting and meant to be short-termed things. Weight Watchers isn't like that."
If you discover you need to Learn from Experience...
On the Message Boards or in your meeting, you will probably find others discussing things from their past that have helped with their present efforts. Go on, use these stories as inspiration.
What Chris does:
*Kennett DJ, Ackerman M. Importance of learned resourcefulness to weight loss and early success during maintenance: preliminary evidence. Patient Educ Couns. 1995 May;25(2):197-203.
Learning from experience means...
- Looking at your weight-loss history, and applying its lessons to your current efforts.
- Recognizing your "failures" as feedback and understanding what a big benefit they'll be to you now. For example, if you've sabotaged previous weight-loss attempts by skipping meals and then later overeating, this time you may want to plan sensible snacks so you don't get as hungry.
- Noticing what works for you and what doesn't and making adjustments accordingly.
- Reaping the benefits of other people's successes, by asking your meetings Leader or others on the WeightWatchers.com Message Boards what's worked for them.
Lessons learned that Can Help You Lose
"There's no such thing as failure. Only feedback."
Many of the people in your meeting or with whom you exchange postings on the Message Boards are not trying to lose weight for the first time. They've won some battles and lost some, but for whatever reason they still have a ways to go.
Some, however, are better than others at using the experiences they've had in the past—both good and bad—to help them succeed with their new efforts.
Learning from the past can empower us to make better decisions in the present. We can repeat the old behaviors that worked, and watch out for ones that didn't.
By acknowledging that every experience is valuable, we can put each one into context. We can learn from our little lapses and this way, we can stop them from taking us off track completely.
Suddenly, everything that happened before is helpful to you now.
Learning From Experience is a helpful habit because:
- Understanding the behaviors that encourage weight loss can help you create a confidence that reinforces your weight-loss success.*
- When you evaluate your past weight-loss attempts to determine what worked and what didn't, you're gathering useful information. You now have the power to repeat past triumphs, and to avoid the behaviours that got in your way.
- Looking at the past in this way can let go of its power over you. Those experiences are not an indication of what will happen again this time. Think of them more like a warm up!
Chris, Dallas, TX, lost 46 pounds and says, "A number of the diets I had tried before were exactly that: diets. They were too restricting and meant to be short-termed things. Weight Watchers isn't like that."
If you discover you need to Learn from Experience...
On the Message Boards or in your meeting, you will probably find others discussing things from their past that have helped with their present efforts. Go on, use these stories as inspiration.
What Chris does:
- "Portion control has always been my down fall—my eyes are bigger than my stomach. But now I know how to judge how much food I'm actually eating."
- "I've found good ways to push through plateaus: switch the foods you eat and change up your exercise routine."
*Kennett DJ, Ackerman M. Importance of learned resourcefulness to weight loss and early success during maintenance: preliminary evidence. Patient Educ Couns. 1995 May;25(2):197-203.
Ready to cut down on your kitchen
time? Open One Pot Meals and in a flash you’ll be serving meals so delicious no
one will believe they were easy.This cookbook is bursting with 160 simple,
fresh, and flavorful dishes that use just one pot to get from the stove to the
table. Less dishwashing is the least of it: the tasty results will not only
satisfy the hungry eaters in your house, they’ll keep you on track toward your
weight-loss goals.!
Member
Recipes
BLT Dip
Yield
16 1/3 cup servings @3 PP
INGREDIENTS:
- 12 slices center cut bacon
- 2 (8 oz) blocks of 1/3 less fat cream cheese
- 2/3 cup fat free sour cream
- 4 oz 50% reduced fat sharp cheddar cheese, shredded (about 1 cup) – I used Cabot
- 5 oz (1 ¼ cups) shredded 2% Mozzarella cheese
- 1 tablespoon yellow mustard
- ½ teaspoon Italian seasoning
- ½ teaspoon garlic powder
- Salt & pepper to taste
- 1 cup diced, seeded tomatoes (I used grape tomatoes)
- 1 ½ cups shredded iceberg lettuce
DIRECTIONS:
- Cook the bacon according to package directions until crisp and crumble or dice into small pieces. Note: I like to bake my bacon in the oven on a baking sheet at 400 for around 15-16 minutes (cooking time may vary). Set aside on paper towels.
- Pre-heat the oven to 350 and lightly mist a 2 QT baking dish with cooking spray. Combine the cream cheese, sour cream, cheddar, Mozzarella, mustard, Italian seasoning, garlic powder, ¼ cup of the crumbled bacon (reserve the rest for step 3), salt and pepper in a large mixing bowl and stir together until thoroughly combined (you can also use an electric mixer to save time and arm strength). Transfer the mixture to the prepared baking dish and spread evenly across the bottom. Bake in the oven for 25-30 minutes.
- Remove the dish from the oven and sprinkle with the remaining bacon crumbles, the diced tomatoes and the shredded lettuce. Serve hot.
WEIGHT WATCHERS POINTS PLUS:
3 per (1/3 cup) servings
3 per (1/3 cup) servings
- Paprika Chicken Skillet
- Makes 4 servings @ 8 PP
- 4 chicken breasts
- 6 teaspoons paprika
- 3 teaspoons sea salt
- 1 teaspoon pepper
- 4 tablespoons coconut oil
- 2 cloves garlic, finely chopped
- 1 can reduced fat coconut milk
- 12 cups spinach
Directions
Sprinkle chicken breasts with
paprika, sea salt, and pepper.
Heat coconut oil in a large
skillet over medium-high heat. Once melted, add garlic and chicken.
Cook chicken on both sides until
golden brown, then drizzle with coconut milk.
Cover and cook over medium-low
heat until chicken is cooked through, about 8-10 minutes.
Transfer chicken to plate, add
spinach to the skillet.
Cook until slightly wilted, then
turn off heat and return chicken to skillet. Serve and
enjoy.
Slow Cooker Mexican
Meatloaf
6 servings @ 9 PP
- 2 tablespoons olive oil
- 1 onion, chopped
- 1 jalapeño, minced
- 1 clove garlic, minced
- 1 pound ground beef
- 1 teaspoon ground cumin
- 1/4 teaspoon cayenne pepper
- 1/2 teaspoon sea salt
- 1/4 teaspoon black pepper
- 1/2 cup rolled oats, coarsely ground in a food processor
- 1 egg
-
Glaze:
- 1 cup diced tomatoes in juice
- 1 clove garlic, minced
- 1 tablespoon honey
- 1 tablespoon lime juice
- 1 canned chipotle chili in adobo sauce
- 1/4 teaspoon sea salt
Meatloaf:
Directions
Heat a skillet over medium heat.
Add the olive oil, onions, and jalapeño. Cook until soft and add the garlic.
Cook for 1 minute and add to a
large bowl. Stir in the beef and seasonings and mix well.
When mixture is slightly cool,
add the oats and egg. Mix well.
Shape the mixture into a round
loaf and transfer to a slow cooker pot.
Cover and cook on low, for 6
hours.
Before serving, make the glaze by
combining all of the ingredients in a small saucepan.
Bring to a boil, cook for 5
minutes and transfer to a blender. Blend until smooth. Spoon over the meatloaf
before serving.
Weight Watchers Bacon and
Asparagus
Points: 2 weight watchers pointsplus
Servings: 4
Serving Size: 1/4 of asparagus and 1/2 piece of bacon
Points: 2 weight watchers pointsplus
Servings: 4
Serving Size: 1/4 of asparagus and 1/2 piece of bacon
1 pound fresh
asparagus
2 strips bacon
salt and pepper to
taste
Heat oven to 400 F. Snap
the ends of the the asparagus at the stem end.
Wrap 1/2 pound of asparagus
spears into one strip of bacon, repeat.
Carefully place wrapped
bundles onto baking sheet and bake for 20 minutes. Season with salt and
pepper.
Divide into four portions
(serve each pile of asparagus with 1/2 slice bacon). Eat with a knife and fork
spearing a bit of bacon with each bite of asparagus. Enjoy!
KFC
Coleslaw Clone
8 Cups Cabbage,
grated
1/4 Cup Carrot, grated
2 Tablespoons Onion, minced
1/3 Cup Splenda Granular
1/2 teaspoon Salt
1/8 teaspoon Pepper
1/4 Cup Skim Milk
1/2 Cup Fat Free Mayo
1/4 Cup Buttermilk
1 1/2 Tablespoons White Vinegar
2 1/2 Tablespoons Lemon Juice
Be sure cabbage and carrots are chopped up into very fine pieces (about the size of rice). This is easier if you use a food processor.
1/4 Cup Carrot, grated
2 Tablespoons Onion, minced
1/3 Cup Splenda Granular
1/2 teaspoon Salt
1/8 teaspoon Pepper
1/4 Cup Skim Milk
1/2 Cup Fat Free Mayo
1/4 Cup Buttermilk
1 1/2 Tablespoons White Vinegar
2 1/2 Tablespoons Lemon Juice
Be sure cabbage and carrots are chopped up into very fine pieces (about the size of rice). This is easier if you use a food processor.
Combine the
Splenda, salt, pepper, milk, mayo, buttermilk, vinegar, and lemon juice in a
large bowl and beat until smooth.
Add the cabbage,
carrots and onion. Mix well. Cover and refrigerate for at least 2 hours before
serving.
Serves: 6 (1 Cup
Each)
Per Serving: P+ =1.
Per Serving: P+ =1.
Lemon
Pie
1 Ready Made Reduced Fat
Graham Cracker Crust
1 (.8 oz) Package Sugar Free Cook and Serve Vanilla Pudding Mix
1 (.3 oz.) Package Sugar Free Lemon Jello
2 Cups Water
1 (8 oz.) Container Fat Free Cool Whip
In a microwave safe bowl, combine the water and pudding mix with a wire whisk.
1 (.8 oz) Package Sugar Free Cook and Serve Vanilla Pudding Mix
1 (.3 oz.) Package Sugar Free Lemon Jello
2 Cups Water
1 (8 oz.) Container Fat Free Cool Whip
In a microwave safe bowl, combine the water and pudding mix with a wire whisk.
Microwave on high, stirring
occasionally until thick (approx. 4-5 minutes).
Stir in the Jello and allow
to cool slightly. Pour the lemon mixture into the pie shell and refrigerate
until firm.
Spread the cool whip on top
and serve or return to the refrigerator until ready to serve.
8 servings @ 4PP
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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group!
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