Midweek
Minutes
June 6,
2015
Hello,
Winners!
I hope all of
you have been safe through these rash of tornadoes and thunderstorms. I guess
that's part of this summer season, but enough, already! I don’t have to water,
but it brings out the BUGS!
Ah, summer!
Okay, it's not official yet, but I am in summer mode. It has been 17 years this
month that I walked back into WW for the THIRD time in as many decades to lose
that weight AGAIN! There were some challenging years because of my two hip
relacements and other things.
Some weeks it
takes work just staying where I am at! Oh, goodness...how can I, a WW leader,
admit that to you? Well, I can. Although I am proud of myself that I am not
over WW goal nor ever have been for 17 years, I am not at my personal goal right
now (where I was when I bottomed out 17 years ago). I’ve been working on those
5 pounds since January!!! So, that is where I want to be when school starts.
Are you with me?
It's all about attitude and habits. For some of you, that
means changing instead of tweaking. For me, it's tweaking the exercise thing,
but I am going to the pool and running and doing aerobics in there.
Change. Do you get scared
of that word? In weight management, it just means that we stop doing some
things and start doing others. Easy, right? The truth is, losing weight is one
of the greatest challenges that we will ever face. Sometimes it seems pretty
overwhelming.
As Weight
Watchers, we know that doesn't just mean the changes in eating and exercise. It
means changing our thoughts and attitudes as well. Have you ever said, "It's
just TOO HARD!"? Well, think about this: Is it harder to choose healthy foods
or to feel the embarassment of wearing too tight shorts that fit last year
because you are heavier than you were last summer? Is it harder to get up and
exercise or stay home from a great day at the lake because you hate the thought
of wearing a bathing suit? Is it harder to prepare your own lunch or to cringe
with self-loathing when you realize that large person in that family reunion
photo is you? You get the idea.
Our thoughts and actions can hinder our progress. Are you thinking negative thoughts? Are you limiting your beliefs? No, all your weight is not going to be gone overnight. But it's the consistency of practicing those good, healthy habits every day. Where will you be by the 4th of July? by Labor Day? Are you working toward your weight management goal? If I don't get to that ideal number, will that be alright? As long as I am doing everything I possibly can to work the program and be healthy, then I will have a victory!
June Theme: Get Happy!
Do you ever say to
yourself, “I’ll be happy when … ” or “Once I lose the weight, then I’ll enjoy…”?
Happiness can be cultivated and when we cultivate happiness, it’s easier to make
the choices that improve our lives and make us, well, happy! So this month
that’s what we’re focusing on in our meetings – Getting Happy!
GET HAPPY!
June 7 – August 29 Be sure to join us this week as we kick off our summer Get
Happy! Challenge.
Attend 10 out of 12 weeks and you’ll earn the Get Happy! Charm.
Learn more about it in our meeting!
See you there! –Zig
Member
Milestones
Superior: -8.2
lbs.
Hastings: -14.8
lbs.
5 lb.
star
Linda R. ( S
)
Frankie W. ( H
)
15 lb.
star
Vonda W. ( S
)
25 lb.
star
Sarah W. ( H
)
Go out and play!
Enjoy
summertime fun that delivers a fitness boost!
It's almost summertime and, as the
lyrics go, "...the livin' is easy." But you needn't put exercise on hold just
because the temperature is up. Summer is a great season to get in shape.
Make your mantra "fun in the sun," because the more you enjoy yourself, the more likely you'll be to make exercise a part of your life.
Make your mantra "fun in the sun," because the more you enjoy yourself, the more likely you'll be to make exercise a part of your life.
Shut down the treadmill, slather on
the sunscreen and get going. Here are some hot ideas:
Keep the beat
Summer dancing is a great way to get in shape. You can find every kind of class, from belly dancing, tap and salsa to ballroom and swing. Check the newspaper classifieds, Yellow Pages or postings on local bulletin boards.
Go berry picking
Stop, stoop and fill your basket with low-calorie, all-natural berries. There are pick-your-own blueberry, raspberry and strawberry stands in most rural areas. Check with the local chamber of commerce for a list of picking possibilities.
Head to the beach
Why not put on a big straw hat and go for a stroll? You'll hear the surf, see the sights and tone your calves and thighs. Or get some friends together for a challenging game of beach volleyball.
Join a team
Even if you're not a super jock, summer sports can be fun. There's probably a volleyball, tennis or softball team to match your ability. And the more you put your spirit into the competition, the more calories you'll cut. Check with your YMCA or community center for a list of local teams.
Sign up for a race
There’s nothing like a setting a goalto get yourself in gear as you train for a walk or run; when proceeds go to charity makes for even more incentive. There are lots of options to choose from in the summer! Just remember to wear sunscreen.
Be a water babyDo aerobics in the pool, either alone or in a group. Try a half hour of jumps, sidekicks, knee lifts or simply walking in the pool. For added resistance, use water noodles or water weights.
Bonus: When you exercise in the water, you don't have to worry about stressing your joints. If you're interested in a class, check your public pool, spa or YMCA programs.
Commune with nature
Bird watching, walking through the woods, visiting the zoo or botanical gardens. Not only do they offer you the chance to exercise but they also encourage your spirit to soar.
Rely on your personal power
While the weather is warm, you can run your errands with your own energy. Instead of going to the store in your car, walk or bike to your destination.
Summer smarts
No matter which summer calorie burner you choose, safeguard your health in the heat:
Keep the beat
Summer dancing is a great way to get in shape. You can find every kind of class, from belly dancing, tap and salsa to ballroom and swing. Check the newspaper classifieds, Yellow Pages or postings on local bulletin boards.
Go berry picking
Stop, stoop and fill your basket with low-calorie, all-natural berries. There are pick-your-own blueberry, raspberry and strawberry stands in most rural areas. Check with the local chamber of commerce for a list of picking possibilities.
Head to the beach
Why not put on a big straw hat and go for a stroll? You'll hear the surf, see the sights and tone your calves and thighs. Or get some friends together for a challenging game of beach volleyball.
Join a team
Even if you're not a super jock, summer sports can be fun. There's probably a volleyball, tennis or softball team to match your ability. And the more you put your spirit into the competition, the more calories you'll cut. Check with your YMCA or community center for a list of local teams.
Sign up for a race
There’s nothing like a setting a goalto get yourself in gear as you train for a walk or run; when proceeds go to charity makes for even more incentive. There are lots of options to choose from in the summer! Just remember to wear sunscreen.
Be a water babyDo aerobics in the pool, either alone or in a group. Try a half hour of jumps, sidekicks, knee lifts or simply walking in the pool. For added resistance, use water noodles or water weights.
Bonus: When you exercise in the water, you don't have to worry about stressing your joints. If you're interested in a class, check your public pool, spa or YMCA programs.
Commune with nature
Bird watching, walking through the woods, visiting the zoo or botanical gardens. Not only do they offer you the chance to exercise but they also encourage your spirit to soar.
Rely on your personal power
While the weather is warm, you can run your errands with your own energy. Instead of going to the store in your car, walk or bike to your destination.
Summer smarts
No matter which summer calorie burner you choose, safeguard your health in the heat:
1. Take your pulse
In the heat, your heart rate may increase. Slow the intensity of your exercise routine if your pulse races above a comfortable range.
In the heat, your heart rate may increase. Slow the intensity of your exercise routine if your pulse races above a comfortable range.
2. Watch the
clock
Stay indoors or in the shade during the hottest time of the day (between 11 a.m. and 2 p.m.).
Stay indoors or in the shade during the hottest time of the day (between 11 a.m. and 2 p.m.).
3. Drink up
Take in plenty of liquids — especially water. Begin with 8 to 16 ounces at least 15 minutes before your workout, then drink regularly while you're exercising. Make sure to carry a full bottle of water with you everywhere, and avoid caffeine: it can contribute to dehydration.
Take in plenty of liquids — especially water. Begin with 8 to 16 ounces at least 15 minutes before your workout, then drink regularly while you're exercising. Make sure to carry a full bottle of water with you everywhere, and avoid caffeine: it can contribute to dehydration.
4. Be
flexible
On days when the temperature is soaring, head indoors for an air-conditioned workout.
On days when the temperature is soaring, head indoors for an air-conditioned workout.
7 Stay-Happy Ideas
These tips will help you find the bright side in any
situation.
You're having one of those
days where nothing is going right — you're late for work, your
computer crashed, you spilled coffee on your brand-new shirt. By the end of the
day, you find yourself collapsed zombie-like in front of the television, asking
yourself "Where is my life going? Where did I go wrong?" Indeed, a simple shift
in attitude at some point during your waking hours could have turned your day
around. But how do you do it? Set realistic, achievable goals, suggests
Stephanie Marston, Ph.D., a family therapist in Santa Fe. Start with small
things to improve your attitude and well-being.
1. Take a friend to lunch. Not only will you get a nice visit with a friend you care about, but the act of generosity will likely boost your spirits.
2. Listen to your favorite song. Music can decrease anxiety experienced by patients before surgery, according to a study in the journal Anesthesia & Analgesia. If tunes can calm pre-op jitters, surely they can help you find your zen place.
3. Discover your inner extrovert. Fake it till you make it, advise the experts. "Merely actingextroverted will make you feel happier," says William Fleeson, Ph.D., a psychology professor who studies happiness at Wake Forest University in Winston-Salem, North Carolina. Fleeson suggests acting assertive, bold, adventurous and talkative to practice being an extrovert.
4. Take ten. Give yourself ten minutes out of every day to reconnect with yourself, suggests Marston. "We live in a fast-paced culture where we're all moving at warp speed with ridiculous to-do lists," she says. If we take time to be quiet, we can get in touch with our values and priorities. "With some adjustments and time, soon our outer life will be matching up with our inner life."
5. Count your blessings. People with a more grateful outlook on life tend to exhibit a heightened state of well being, according to a study published in the Journal of Personality and Social Psychology. Researchers concluded that "gratitude is linked with positive emotions including contentment, happiness and hope." At some point during the day, make a simple list of five or ten things that you are grateful for in your life.
6. Shake it off. Try not to take things personally. Instead, develop the habit of looking at other people's actions as just the way they are and less of a personal statement about you. Keep in mind that you can't make another person change but you can change your own thoughts.
7. Just say om. Cultivate your spiritual side. This could mean checking out some meditation classes (often yoga studios are a good source), exploring the local religious centers in your neighborhood or asking a friend to recommend a good spiritual book.
SALE!!!
June 7-27
ALSO . .
.
Permanently
Discounted while supplies last:
Dulce de Leche Mini
Bar,
Aloha! Almond,
Berry-licious Cashew Chew Snack Bars
and
Chili Lime Multigrain
Crisps – ALL for $3.95
Smoothies
$4.95
This Week: Get Happy!
Who doesn’t want to be happy? It seems
that most of us are pursuing happiness at one time or another. After all, it’s
why we joined Weight Watchers. Once we have lost our weight and gotten to our
weight loss goal, we’ll be happy right?!? How would it feel though if you could
be happy starting right now? What is it that makes you happy? What do you
associate with that feeling of happiness? “If you’re happy and you know it…”
make your way to the meeting and support others in finding their happiness. If
you aren’t quite there yet, there will be lots of brain power in the meeting
room generating ideas that could help you find your “happy, happy, happy”
place!
Member
Recipes
Watermelon Feta Bites Recipe
1- 6 ounce block feta cheese
½ pound watermelon
toothpicks
fresh basil leaves (optional)
½ pound watermelon
toothpicks
fresh basil leaves (optional)
Slice feta into very thin square
slices. One ounce should equal about 4 slices.
One 6 ounce block should make 24
slices or more of cheese.
Cut watermelon into 1 inch cubes and
lay slice of feta on watermelon.
Use toothpick to pin cheese and
watermelon together (and optional basi). Serve cold and enjoy!
You can make these up to four hours in
advance of serving.
For one bite = 1
Points+
Potato
Salad
Makes 8 servings 1/2 = 4 PP
2 lb potatoes, peeled & chopped into
1/2-inch cubes
1/2 cup chopped green onions, or
chives
1/2 cup black olives, sliced
3 hard boiled eggs
1 cup fat free mayonnaise
2 Tbsp white vinegar
1/2 tsp white pepper
Salt & Pepper to taste
- Bring a large pot of water to boil and cook the
potatoes until they are tender. Remove
from the water and allow to cool.
- In a large bowl, combine the potatoes, green onions or chives (reserving about 1 Tbsp for garnish) and black olives.
- Peel and chop two hard boiled eggs. Add to the potatoes.
- In a small bowl, combine the mayonnaise, vinegar and white pepper.
- Add the mayonnaise mixture to the potatoes and mix until well combined.
- Slice the third egg and place on the top of the salad.
- Sprinkle on the reserved green onions or chives.
- Serve chilled. www.laloosh.com
Skinny Chicken Caesar Pasta
Salad
Prep Time: 15 minutes Cook Time: 10 minutes
Serves: 4 Measurement Per Serving: 3 cups
Ingredients
8 oz whole wheat penne pasta, dry 8 cups
Romaine lettuce (approximately 2 heads)
8 oz rotisserie chicken, shredded 2 cups
cherry tomatoes, halved
20 fatfree Caesar croutons
2 Tbsp reducedfat Parmesan cheese
2 Tbsp light mayonnaise
2 Tbsp fresh lemon juice
1 tsp reducedfat Parmesan cheese
¼ tsp black pepper
¼ Tbsp minced garlic
¼ tsp Worcestershire sauce
1 Tbsp water
Instructions
1. Cook pasta according to package directions.
2. Using a fork or your fingers, remove pieces of breast
meat from the rotisserie chicken and place in a large bowl.
Add Romaine lettuce, cooked pasta and cherry tomatoes and
toss well.
3. In a separate small bowl, whisk together dressing
ingredients.
When thoroughly mixed, pour over salad and toss week.
4. Add 3 cups of salad per plate and top each with 5
croutons and ½ Tbsp reduced fat Parmesan cheese.
5. Save time tip: Don't make the dressing and get
storebought light Caesar dressing. Use ½ cup
Skinny Chili Cheese
Potatoes
Yield: 8 servings
Serving size: ½ potato + 1 cup chili
Ingredients
4 medium sized russet potatoes
2 — 14.5 oz cans diced tomatoes
2 — 16 oz cans chili beans
1 lb lean ground beef
1 yellow or white onion, chopped
1 Tbsp garlic, minced
1 Tbsp chili powder
1 tsp cumin
1 tsp salt
1 tsp black pepper
reducedfat Mexican cheese
reducedfat sour cream green onions, chopped
*Optional ingredients are not included in nutrition
calculations.
Instructions
1. Wash and pierce potatoes with fork.
2. Place potatoes in microwave safe dish and microwave on
high for 5 minutes. Turn them over and microwave for another 3 to 5 minutes. If
still hard in the middle, microwave in additional 1 minute burst until cooked
through.
3. Meanwhile, in a medium size skillet, brown ground beef
over mediumhigh heat for about 5 to 8 minutes or until it is no longer pink.
Drain and set aside.
4. Using the same skillet, brown onion and garlic on
mediumlow heat for about 3 to 5 minutes.
5. In a large sauce pan on medium heat, add diced
tomatoes, chili beans, ground beef, onions, minced garlic and seasonings. 6.
Cook until well heated, about 10 minutes. Stir occasionally.
7. To serve, slice potatoes in half, length wise. Place
one half of a potato on a plate and cover with 1 cup chili.
8. Top with optional toppings if desired and enjoy! 5 PP
www.skinnymom.com
Simple Feta Dip Recipe
(makes 2 cups or 8 - ¼ cup
servings)
1 small bulb garlic
1 teaspoon olive oil
1 teaspoon olive oil
1- 8 ounce block feta
cheese
½ cup plain yogurt (whatever you have on hand)
juice of ½ lemon
½ cup plain yogurt (whatever you have on hand)
juice of ½ lemon
Preheat oven to 400 F. Slice the top
off the garlic bulb and pour in olive oil. Close up bulb in aluminum foil and
bake for 40 minutes or until soft.
When garlic is cool enough to handle,
squeeze each clove out of its peel into a medium bowl. Mash garlic with a fork
into a paste. Crumble in feta, add yogurt and lemon juice and stir.
Mix until desired creamy consistency
(not unlike cottage cheese) and serve!
For one serving (1/4 cup) = 91
calories, 6.8 g fat, 2.2 g carbohydrates, 2.2 g sugar, 4.9 g protein, 0 g fiber,
327 mg sodium, 2 Points+ www.snackgirl.com
Cheesy Garlic Pork
Chops
Yield: 4 servings
Serving size: 1 pork chop
Ingredients 4 — 4 oz boneless, thin pork chops
2 Tbsp garlic, minced
⅓ cup brown sugar
1 Tbsp butter, melted
1 tsp paprika
½ cup reducedfat, shredded colbyjack cheese
salt and pepper, to taste
Instructions
1. Preheat oven to 350 degrees.
2. Rub both sides of the pork chops with garlic and brown
sugar. Place in square baking dish.
3. Drizzle butter over top. Sprinkle with paprika, salt
and pepper.
4. Bake for 2025 minutes or until internal temperature is
155 degrees.
5. Remove from oven and sprinkle with cheese. Bake for
another five minutes. Serve immediately. 11 points http://www.skinnymom,com/
Skinny Grilled Chicken and
Fruit Salad
Yield: 4 servings Serving size: Approx. 2 cups
8 cups romaine lettuce
⅓ cup carrots, shredded
⅓ cup reduced fat, shredded cheddar cheese
⅓ cup blueberries
⅓ cup apples, diced
⅓ cup strawberries, sliced
⅓ cup mandarin oranges (if canned, in it's own juice,
drained)
1 lb Tyson® Grilled & Ready Grilled Chicken Breast
Strips
½ cup light ranch dressing
Instructions
1. Wash and rinse romaine lettuce and place into a large
salad bowl.
2. Microwave chicken breast strips according to package
directions, set aside.
3. Top romaine lettuce with carrots, cheese, blueberries,
apples, strawberries and oranges and mix well.
4. After salad is mixed, top with warm grilled chicken
breast strips light ranch dressing
No Bake Lemon Balls Recipe
(makes 14)
1 cup almonds, roasted (no salt
added)
1 cup pitted dates
2 lemons
½ cup sweetened shredded coconut
1 cup pitted dates
2 lemons
½ cup sweetened shredded coconut
Coarsely chop almonds in food
processor. Juice the 2 lemons and add lemon juice and dates into the machine.
Blend until a soft “dough” forms.
Put coconut into a small bowl. Using
your hands, form little balls and roll them in the coconut. Eat now or
refrigerate for later consumption.
One ball is 85 calories, 4.0
g fat, 11.9 g carbohydrates, 9.0 g sugar, 1.9 g protein, 2.0 g fiber, 5 mg
sodium, 2 Points+ www.snackgirl.com
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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