MIDWEEK MINUTES April 4, 2015
Midweek
Minutes
April 4,
2015
Happy Easter,
Winners!
Let’s see if this newsletter
gets to people? I hope!
As I continue to rebuild my
contact groups on my broken email, I am vowing to be more diligent in backing up
everything. I can’t believe I didn’t do that at the beginning of the year. I
backed them up at the end of summer on my desktop (stupid) with good
intentions for getting around to putting them on another device right away!
Where did the time go? So much changes in so short a time! We have new
members. We have some lapsed members. Well, no crying over spilled milk, as
they say. Learned my lesson!
Since the time flies by, let
me ask you...what have YOU accomplished since the end of last summer? Have you
been an active member all winter long? I am especially proud of two members in
my groups who have lost about 50 pounds since September! They kept at it. They
worked it. They had some great weeks and some not so great, but I am SO PROUD
of them because had they NOT been coming to meetings and being diligent, the
time would have gone by anyway, and maybe thinking about having to start over
again.
Trust me. I have had that
happen., lately with my computer tragedy, and with previous weight
management.
Today, we had a meeting with
my son and his fiancée to talk wedding plans. June will be here before I know
it, and it’s going to be a busy time for all. First, I have to get through
prom, which is like planning a wedding without the bride and groom.
Yesterday, I got two more
piercings in my right ear, which is the “boys’ side” to include my two new
“instant grandsons” from my daughter’s marriage that happened in January! It’s
a busy weekend and a busy time, and I am so blessed to have some energy to do it
all. (And that’s only the tip of the iceberg!) So, you’ll forgive me if I am a
little slow getting the newsletter out and redoing my contact lists. Thanks to
all those folks who have been emailing me wondering if I was dead or something
because they didn’t get last week’s newsletter! LOL!
Hope you will come to meetings
every week even though everyone is busy. It’s important to take the time for
ourselves because we all have lots to do!
Zig
Member
Milestones
Superior: –13.8
lbs.
Hastings: –7.4
lbs.
Get More from Your Moves
Make your
activity plans happen with these simple, effective at-home
ideas
It's self-evident: You’re more likely to make healthy
choices when those choices are easier to make. This isn’t true just for food —
it applies to exercise, too. So in the same way that you try to keep healthy
snacks front and center at home, it’s also smart to surround yourself with
opportunities to be active. You know that exercise can lower your risk of heart
disease and some cancers; strengthen muscles, joints and bones; and improve
self-confidence and sleep. But moving more delivers even more benefits to your physical and mental well-being, including, of course, helping you lose weight and keep it off. But
sometimes knowing all those good things isn’t quite enough to get us out of the
house and into the gym. No problem: Make the gym come to you! Then you can bring
to life the activity plan you created in your meeting this week.
Make your home a fitness-friendly space
With a little imagination and planning (and at little or no cost), it’s easy to sneak in a full workout right at home. Even if you prefer to use fitness resources beyond your front door, like a gym membership or aerobics class, there are simple strategies you can implement at home to make your exercise routine practically excuse-proof. Your Leader and other members will brainstorm ideas and talk about what works at this week’s meeting, but we’ve gathered some tips to help you get started. Don’t forget to check the Spaces tool for even more suggestions.
Make your home a fitness-friendly space
With a little imagination and planning (and at little or no cost), it’s easy to sneak in a full workout right at home. Even if you prefer to use fitness resources beyond your front door, like a gym membership or aerobics class, there are simple strategies you can implement at home to make your exercise routine practically excuse-proof. Your Leader and other members will brainstorm ideas and talk about what works at this week’s meeting, but we’ve gathered some tips to help you get started. Don’t forget to check the Spaces tool for even more suggestions.
- Swap your sofa for a yoga mat and your desk chair for a stability ball. Do sit-ups or other exercises on the mat while you watch TV, and add some core-strengthening moves to break up your computer-screen time.
- Keep dumbbells and resistance bands (or even heavy cans) handy. You can do a couple sets of strength-training exercises whenever you have a few minutes to spare.
- Leave a fitness DVD in the player. When it’s cued up and ready, you’re just one click away from a workout. Tip: Welcome a personal trainer into your living room with the personalized workouts available on Wello.com.
- Add some extra squats when you’re tidying up. You can do these wherever you’re standing. Squat, pick up a toy, put it away, repeat. Work some in while you’re folding laundry, too (in between garments).
- Have a dance party! Blast your favorite tunes and show off your most wild, energetic moves. Get the whole family involved for a fun “they won’t know it’s exercise” workout.
- Jump rope or climb steps for 10 minutes. If you're a beginner, do as much or as little as you’re comfortable with to start, and build from there.
- Store outside-the-house workout gear in plain sight. You’re more likely to actually use these items — think sneakers, bike helmet, walking/running shoes, soccer ball — if they’re visible enough to be a constant reminder and easy to grab and go. Tip: Make sneakers more inviting to put back on by untying the laces completely when you take them off. It’s small thing, but it’s one fewer thing you need to do!
- Wear an activity monitor. If you take yours off at night, stash it where you can’t overlook it in the morning, like next to your toothbrush, keys or cell phone; that way putting it on will become automatic.
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From April 3 to 11, members will save 50% off ALL of our
subscription-based offerings, wherever they choose to purchase them, including
all meeting locations! Here are the details:
-
Members will SAVE 50% off the price of the standard monthly plan on ALL subscription-based plans.
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Special 50% Off Standard
1-Month Plan Price:
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Special 50% Off 3-Month
Savings Plan Price:
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Meetings (Includes
OnlinePlus):
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$22.48
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$67.43
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OnlinePlus:
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$19.98
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Personal Coaching (Includes
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$37.48
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$92.43
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$114.93 (50% off $229.85 ($209.85 + $20
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The Stuck-at-Home Workout
When weather or
circumstances leave you housebound, don't throw in the fitness towel. Get in a
good workout — and a clean house to boot!
Some days
the weather just doesn't cooperate with your workout. But when you're stuck
inside, neither rain nor snow nor heat (etc, etc!) should get in the way of your
activity. By picking up the pace of your usual housework and sneaking in some
aerobic moves and toning exercises, you'll have done a total-body workout in no
time!
The trick: Just
try to get your heart rate up — exercise at a level no higher than you would
rate as feeling "somewhat hard." Talk to your doctor about the right routine for
you, but a good plan to start with is 30 minutes of aerobic activity on most
days — try three to four times a week at first. When you get the hang of that,
add strength training and toning exercises — go for three times a week. Always
gradually warm up with mild calisthenics and light stretching before working out
(you never want to over-stretch a cold muscle), and cool down by gradually
tapering your exercise intensity. This is a good time to focus on flexibility
exercises.
Power
Chores
Crank up the music and throw yourself into the household tasks below to maximize calorie burn and muscle build.
Crank up the music and throw yourself into the household tasks below to maximize calorie burn and muscle build.
- Suck it up. Vacuuming is great exercise, especially if you make a conscious effort to concentrate on tightening your muscles as you push and pull the machine. Your carpets — and your biceps — will thank you for it! For an extra challenge, swap arms halfway through.
- Wipe on, wipe off. Washing your windows makes for a great stretching and toning exercise. Put some muscle into it for high shine and major toning: the combination of up and down movements will work wonders on your arms and shoulders.
- Get organized. Been putting off
that major reorganizing project? Call it exercise and get it done! Take the
contents of your pantry, bookshelves, linen closets, etc. out, then reach up and
put them back in, in order. You're getting in another great upper-body
workout!
Periodically, take little breaks to do these moves:
Stair Dips: Sitting on the bottom step, knees bent and leaning on your heels, put your weight on your hands and lift your body up and down 12 to 25 times to work out your chest, triceps and shoulders.
Carpet Crunches: Lie on the floor with hands across your chest and your chin tucked; do 10 to 30 crunches, lifting your shoulders slightly off the ground and squeezing in your stomach muscles. - Wall Push-Ups: Do 10
to 20 push-ups with your arms leaning against a wall. Or do them the traditional
way.
- Turn on the TV. Exercise DVDs and on-demand cable workouts are great options when you're housebound. Choose from beginner to advanced and pick a different one every day (yoga, aerobics, beginner kickboxing — just about anything you can think of) to challenge and motivate yourself.
- Take flight. Instead of going
to step class, use the steps in your house. Vary the moves: First, step up and
down on the bottom step for two to three minutes; rest a minute or two and
repeat. Then try holding on to the handrail and walking up and down the first
three stairs (great for butts and thighs). When you get the hang of that, try
walking briskly up and down the stairs a few times (use the banister for support
if you need to).
Total-body toners
You don't need fancy gym equipment for most toning moves; they require nothing more than your body. So while you're knocking chores off your to-do list, knock out a few reps. For targeted toning moves, see our Workouts (subscribers only) for example exercises.
Permanently Discounted while supplies last:
Creamy Coconut Smoothies and Dulce de
Leche Mini Bar for $4.95.
Aloha! Almond and Berry-licious Cashew
Chew for $3.95
4/5 – 4/11 Success Handbook and Find
Your Fingerprint are on sale for $7.95
4/5 – 4/25: Mini Bars will be on sale
for $4.95
4/5 – 5/2 All Cookbooks will be on
sale for 25% off: large cookbooks for $11:20; small cookbooks for
$7.95
Family Fitness Fun
Get the kids off
the couch and boost your own weight loss with these family fitness
ideas.
TV and video games are sometimes stiff competition for
physical activity. But according to a study published in the Journal of the
American Medical Association children lose weight if they simply watch less
TV. The American Academy of Pediatrics (AAP) recommends that viewing be limited
to one to two hours of "quality programming" per day, by contrast with the
current average of over four hours daily; that adds up to almost 12 years parked
in front of the TV by the age of 70!
So, how do you get your kids off the sofa and on their feet? Skip the lectures. Nothing is guaranteed to turn kids off faster than nagging or harping on the benefits of exercise. Fun is the secret to successful family activities.
Do it together
Kids love it when their parents join the game. So walk with them to the park, throw a Frisbee, fly a kite, or kick a ball around. You're more likely to keep at an activity if it's something you enjoy. Let them tag along as you play ball, fish, hike, camp, surf, or cycle. Kids enjoy making things, so set them a concrete goal, such as building a go-cart or clubhouse. This not only gets them moving, it brings about a sense of achievement.
So, how do you get your kids off the sofa and on their feet? Skip the lectures. Nothing is guaranteed to turn kids off faster than nagging or harping on the benefits of exercise. Fun is the secret to successful family activities.
Do it together
Kids love it when their parents join the game. So walk with them to the park, throw a Frisbee, fly a kite, or kick a ball around. You're more likely to keep at an activity if it's something you enjoy. Let them tag along as you play ball, fish, hike, camp, surf, or cycle. Kids enjoy making things, so set them a concrete goal, such as building a go-cart or clubhouse. This not only gets them moving, it brings about a sense of achievement.
Make it routine
Rather than trying to work "quality fitness time" into your family schedule—which can often get bumped as more urgent tasks take priority—add movement to everyday activities. If your children's pocket money is conditional on performing chores, for example, make the chores more activity-based (walking the dog, washing the windows or car, raking leaves or running errands). Don't drive them to social engagements; encouge them to walk or ride their bikes instead.
Rather than trying to work "quality fitness time" into your family schedule—which can often get bumped as more urgent tasks take priority—add movement to everyday activities. If your children's pocket money is conditional on performing chores, for example, make the chores more activity-based (walking the dog, washing the windows or car, raking leaves or running errands). Don't drive them to social engagements; encouge them to walk or ride their bikes instead.
Make outings more active
Even so-called passive entertainments such as museums and theme parks can involve physical exertion (Disneyland, for example, extends over 185 acres, including parking; that's a lot of territory for little legs to cover!) The kids want to go to the movies? Walk at least part of the way to the theater. It's raining? Opt for energetic indoor pursuits such as bowling. Or turn up the stereo and have a dance contest.
Even so-called passive entertainments such as museums and theme parks can involve physical exertion (Disneyland, for example, extends over 185 acres, including parking; that's a lot of territory for little legs to cover!) The kids want to go to the movies? Walk at least part of the way to the theater. It's raining? Opt for energetic indoor pursuits such as bowling. Or turn up the stereo and have a dance contest.
Keep it simple
You don't need a garage full of sports equipment to have fun. The more structured an activity, the more likely a child's fickle attention span is to switch off. They'll get at least as much entertainment out of a ball (soccer, handball, basketball), a length of rope (skipping), a piece of chalk (hopscotch, sidewalk art) or nothing at all (leapfrog, hide-and-seek, tag).
You don't need a garage full of sports equipment to have fun. The more structured an activity, the more likely a child's fickle attention span is to switch off. They'll get at least as much entertainment out of a ball (soccer, handball, basketball), a length of rope (skipping), a piece of chalk (hopscotch, sidewalk art) or nothing at all (leapfrog, hide-and-seek, tag).
Not only does TV take away from more active pursuits, but
the average U.S. child has also viewed 360,000 advertisements before graduating
from high school; many are for fatty snack foods, reinforcing unhealthy
habits.
Make it safe
Many parents, frightened of strangers or busy streets, are tempted to keep their child safely indoors. But by tacitly encouraging inactivity, they're actually courting dangers of a different sort, since lack of exercise is linked with significant health problems later in life, including obesity, diabetes, cardiovascular problems and osteoporosis.
Many parents, frightened of strangers or busy streets, are tempted to keep their child safely indoors. But by tacitly encouraging inactivity, they're actually courting dangers of a different sort, since lack of exercise is linked with significant health problems later in life, including obesity, diabetes, cardiovascular problems and osteoporosis.
If you want to safeguard your children, go with them to the
park or playground; always supervise potentially risky activities such as
swimming. You don't always have time to oversee playtime? Check into the
activities offered at playgroups, neighborhood centers or summer camps, then
choose a program run by responsible adults.
Hungry Girl
Goes...Hunting for Easter Eats and Treats
|
Article By: Lisa Lillien
|
|
Need help surviving this candy-and-food-packed holiday? HG offers her
best "bite it" and "fight it" tips.
|
Hungry Girl's Easter Tip Sheet
| Bite It | Fight It |
|---|---|
| Easter egg whites You don't have to shun those pretty Easter eggs. Each protein-packed egg white has less than 20 calories and is completely fat free. Egg-cellent! |
Easter egg yolks
Avoid those yolks when you can. Each one has about 55 to 60 calories, 300mg of cholesterol (Eeeks!) and 5 grams of fat. No thanks! |
|
Jelly Belly Spring Mix
If you've got a sweet tooth, Easter is a potentially dangerous holiday for you—there's candy everywhere! This lovely, pastel-colored mix with 4-calories-per-bean includes flavors like cantaloupe, cotton candy, island punch,
lemon, pink grapefruit and more.
Yum!
|
Cadbury Creme Eggs
These should not be your spherical candy of choice this Easter. The regular ones contain 150 calories and 5 grams of fat, but the caramel versions pack in 190 calories and 9 grams of fat. Totally unnecessary, people. |
|
Marshmallow Peeps Cocoa Bunnies
Want a chocolaty Easter bunny fix without a gazillion calories? Check out Peeps Cocoa Bunnies. You can have
four of these cocoa-dusted marshmallow treats for just 120
calories
|
Chocolate Easter Bunnies Skip the giant chocolate rabbits this year. Even hollow ones can clock in around 1,000 calories. That's crazy! And don't even think about telling yourself you'll just bite the ears off and stop there. Before you know it that entire head is gone, then your bunny's paws, etc., etc. Don't do it! |
| Lean Meats No need to avoid the ham and turkey at Easter dinner. Lean ham and turkey has about 45 to 50 calories per ounce and about a gram or two of fat. Dig in! |
Gravies and Unknown Sauces Try not to slather your delicious meat slices in gravies and sauces—especially ones with mystery ingredients. They can add dozens of calories and fat grams to your meal. |
|
Veggies and Greens
Load up on fresh-steamed veggies and green salads this holiday. Go easy on creamy dressings and dips, but
stack the fresh and steamed vegetables
high.
|
Fatty Sides, Stuffing and Casseroles
Stuffing, saucy side dishes, and creamed items should be eaten with caution. It's just too hard to figure out how many calories and/or POINTS values they contain. |
NEXT
WEEK’S MEETING
ATTITUDE ADJUSTMENT
Your
Mission: Identify and Conquer
Negative
Thinking!
Member
Recipes
Ham and Cheese Breakfast Casserole
Recipe
1 cup liquid
egg substitute
4 large egg
whites
6 slices low
calorie, high fiber bread (I used Sara Lee Delightful), cut into small, bite
sized cubes
1 cup diced
lean ham
1/2 cup
tomatoes, chopped
1 cup shredded
light Swiss cheese
5 cups chopped
spinach, wilted
1/4 cup
roasted red peppers, chopped
1/4 cup green
onions, chopped
1 cup fat free
buttermilk
2 tbsp Dijon
mustard
1 tbsp fresh
parsley, finely chopped
1/2 tsp
paprika
1/2 tsp
salt
1/4 tsp
freshly ground pepper
Preheat oven
to 375°F.
Spray a
7-by-11-inch glass baking dish or a 2-quart casserole with non-fat cooking
spray.
In a large
bowl, egg substitute, egg whites and buttermilk. Add mustard, paprika, salt and
pepper; whisk to combine.
In another
large bowl, toss tomatoes, spinach, bread, ham, parsley, green onions and
roasted red peppers.
Add the egg
mixture and toss well to coat.
Transfer to
the prepared baking dish and push down to compact. Cover with foil.
Bake until
the casserole has set, 40 to 45 minutes.
Uncover,
sprinkle with cheese and continue baking until the casserole is puffed and
golden on top, 15 to 20 minutes more.
Remove from
oven and cool for 15 to 20 minutes before serving. Cut into 6 equally sized
pieces.
Cheesy Potluck
Potatoes
2 lb (32 oz) bag of frozen hash brown potatoes (I used the cubed kind), defrosted (or just use refrigerated)
¼ cup chopped onion
1 cup fat free sour cream
10.75 oz can of 98% fat free cream of chicken OR cream of mushroom soup for a vegetarian option
1 cup 2% reduced fat shredded cheddar cheese
Salt and pepper to taste
¾ cup of corn flakes, crushed
1. Preheat the oven to 350. Lightly mist a 9 x 13 baking dish with cooking spray and set aside.
2. In a large bowl, combine all the ingredients except the corn flakes and stir until thoroughly combined.
3. Pour the mixture into the prepared baking dish and spread evenly.
Sprinkle the corn
flakes over the top and bake for one hour until potatoes are cooked through.
Slice into eight
pieces and serve.
Yields 8 servings. WW P+: 5 per serving* (P+ calculated using the recipe builder on weightwatchers.com)
Yields 8 servings. WW P+: 5 per serving* (P+ calculated using the recipe builder on weightwatchers.com)
Spinach Quiche
Author: Simple Nourished Living
A
simple satisfying savory deep dish pie filled with spinach, onions and cheese
Ingredients
1
pie crust, prepared for a 9inch deep dish pie plate and prebaked (I used a
frozen Marie Callendar crust from my freezer.)
3
large eggs
1
cup cream
½
cup milk (2%)
½
teaspoon salt
⅛
teaspoon cayenne pepper
2
teaspoons olive oil
½
medium red onion, halved and thinly sliced (about ½ cup) (yellow onion works
well too)
1
clove garlic, minced
4
ounces coarsely chopped fresh spinach (about 4 cups)
⅔
cup shredded Comte, Gruyere, Emmental, fontina or aged cheddar cheese
Instructions
1.
Preheat the oven to 375 degrees. In a medium sized bowl, whisk the eggs lightly.
Whisk in the cream, milk, salt and cayenne pepper and set aside.
2.
In a large skillet, heat the olive oil over medium heat. Add the onion and cook,
stirring often, until tender but not brown, 4 to 5 minutes.
Add
the garlic and cook until fragrant, about 30 seconds. Stir in the spinach and
cook, until wilted, about 30 seconds.
3.
Spread the spinach mixture into the baked crust. Sprinkle the cheese over the
top. Slowly pour the egg mixture over the filling, distributing
evenly.
4.
Cover the exposed edges of the pastry with foil to prevent
overbrowning.
5. Baked
until the filling is set, 35 to 40 minutes. Remove from the oven and cool on a
wire rack for 5 minutes before slicing and serve
6 servings 8 PointsPlus
Creamy
Asparagus
1 Tablespoon Fat Free Margarine
2 Tablespoons Flour
1/8 teaspoon Salt
1/8 teaspoon Pepper
1 Cup Skim Milk
2 Slices 2% American Cheese, torn into small pieces
2 (15 oz.) Cans Green Giant Asparagus Spears
Place margarine in a small bowl and microwave for 15 seconds. Stir in flour, salt and pepper until smooth.
Using a wish, slowly add milk, mixing until smooth.
Microwave on 70% power for 3-5 minutes, or until thick, stopping twice during cooking to whisk.
Stir in cheese and cook for 45 seconds on high power. Remove from microwave, cover and set aside.
Drain asparagus and place in a casserole serving dish. Microwave on high 2-3 minutes or until hot. Drain off any liquid.
Place asparagus on serving plates and top with cheese. Serve at once.
2 Tablespoons Flour
1/8 teaspoon Salt
1/8 teaspoon Pepper
1 Cup Skim Milk
2 Slices 2% American Cheese, torn into small pieces
2 (15 oz.) Cans Green Giant Asparagus Spears
Place margarine in a small bowl and microwave for 15 seconds. Stir in flour, salt and pepper until smooth.
Using a wish, slowly add milk, mixing until smooth.
Microwave on 70% power for 3-5 minutes, or until thick, stopping twice during cooking to whisk.
Stir in cheese and cook for 45 seconds on high power. Remove from microwave, cover and set aside.
Drain asparagus and place in a casserole serving dish. Microwave on high 2-3 minutes or until hot. Drain off any liquid.
Place asparagus on serving plates and top with cheese. Serve at once.
Serves: 8 (4 spears each
plus 2 Tablespoons sauce)
WWP: 1
Fruit
Pizza
10 (9X14 inch) Athen's
Fillo Dough Sheets
1 (8 oz.) Package Fat Free Cream Cheese
1 teaspoon Lemon Juice
2 Tablespoons Sugar Free Instant White Chocolate Pudding Mix
1 Cup Splenda Granular
3 Tablespoons Skim Milk
3 Kiwi, peeled and sliced thin
5 oz. Strawberries, sliced thin
2 1/2 oz. Red Grapes, sliced in half
Preheat oven to 375 degrees. Spray a 12" pizza pan with butter flavored cooking spray.
1 (8 oz.) Package Fat Free Cream Cheese
1 teaspoon Lemon Juice
2 Tablespoons Sugar Free Instant White Chocolate Pudding Mix
1 Cup Splenda Granular
3 Tablespoons Skim Milk
3 Kiwi, peeled and sliced thin
5 oz. Strawberries, sliced thin
2 1/2 oz. Red Grapes, sliced in half
Preheat oven to 375 degrees. Spray a 12" pizza pan with butter flavored cooking spray.
Place 1 Fillo sheet on
half of the pan and spray it lightly with cooking spray.
Place another Fillo
sheet on the other half so that they overlap in the middle, but still cover the
pan. Spray again with cooking spray.
Place another Fillo
sheet in the opposite direction on 1/2 of the pizza pan. Repeat as directed
above until all of the Fillo sheets have been used.
Turn under any Fillo
dough that is hanging over the edge of the pan. Bake for 8-10 minutes or until
golden brown. Allow to cool completely.
Place the cream cheese, lemon juice, pudding mix, Splenda and milk in a small mixing bowl and mix with a hand mixer until smooth.
Place the cream cheese, lemon juice, pudding mix, Splenda and milk in a small mixing bowl and mix with a hand mixer until smooth.
Place the cream cheese
mixture on the crust and using a butter knife dipped in warm water, very
carefully spread it almost to the edge of the dough.
Decorate the top with
the sliced fruit.
Refrigerate. When ready
to serve, use a pizza slicer to cut it into 8 wedges.
Serves: 8
Serves: 8
WWP+ = 3
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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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