MIDWEEK MINUTES August 1, 2015
Midweek
Minutes
August 1,
2016
Hello,
Winners!
And here it is, August! Even
though the weather is still hot, this is the month for changing into
Back-to-School mode for me. Going back to school is kind of like New Year’s
for me. As a teacher, I get to shop for school supplies and maybe a new outfit
or shoes for the new school year. I can start fresh with new groups of kids.
We’ve had some down time over the summer, and we’re ready to begin. There will
be challenges as always, but it’s exciting to start fresh. Summer break sure
went FAST!
It’s also a year ago that Hastings
WW moved to the YMCA. It’s been 5 years since I took the Saturday morning
meeting in Hastings on the last day of July. I’m trying to remember what month
I started in Superior...in July of 2004, I think. I began as a leader in Geneva
in December of 1998. WOW! Time has gone by FAST!
I remember the summer of 2005. I
had my 2nd hip replacement. The reason I bring this up is because all these
meetings are still going. I would like to see them continue. If not for the
faithful members continuing to attend, the meetings would close, there would be
much longer distances for you to travel to get to a meeting room. I’m hoping
that come this month and a new school year, some of the members who have been
MIA will come back.
I appreciate all of you so much!
If there is something that I am not doing as a leader, please let me
know. Let’s see if we can
break all attendance records this week. If you get the newsletter or tap into
the FB page but have not attended a meeting lately...please, know that we are
there for you! I ask you...wouldn’t you like THIS year to be the year that you
get into the best shape of your life? Wouldn’t you like to be awesome by the
holidays?
Let’s do it together! You’re worth
it!
See you this
week!
Zig
PS: Attached the the August Calendar. Sorry I
missed the Superior meeting and do not have stats for that meeting. Thank you
to Pat for taking the meeeting!
Body Gratitude
Appreciate what your body can do for
you — and show it by how you present yourself to the world.
Slumped shoulders. Crossed arms. Bowed head. Slouching hips.
Body language sends messages to others about what we're thinking and how we're
feeling — in this case, a lack of confidence, pessimism, even hopelessness. But
your body language sends that same message to yourself as well.
In your meeting this week, you talked about the value of thinking positively about your body even when (especially when) you see a person or situation that you can’t help but compare yourself to, like toned treadmill runners at the gym. Instead of feeling bad about yourself (“I don’t look like that”), use it as an inspiration and validation of your own healthy living actions. One simple move that can make a huge difference in how you feel about your body is changing your posture. Standing tall — with your head, spine, knees and ankles aligned vertically — can make you look and feel thinner instantaneously. And it can work on your inner self as well, boosting your confidence.
The power of posture
To get an idea how your body position affects you, try the following exercises:
The power of your own self-image can be enough to positively affect every aspect of your life, including your weight loss.
In your meeting this week, you talked about the value of thinking positively about your body even when (especially when) you see a person or situation that you can’t help but compare yourself to, like toned treadmill runners at the gym. Instead of feeling bad about yourself (“I don’t look like that”), use it as an inspiration and validation of your own healthy living actions. One simple move that can make a huge difference in how you feel about your body is changing your posture. Standing tall — with your head, spine, knees and ankles aligned vertically — can make you look and feel thinner instantaneously. And it can work on your inner self as well, boosting your confidence.
The power of posture
To get an idea how your body position affects you, try the following exercises:
- Sit in a chair with your chin down and a frown on your face, your rib cage crunched and your shoulders slumped. Think about happy things, and try to connect with happy feelings. Isn't it hard?
- Now, smile, lift your rib cage, center your weight and sit tall. Think about something that makes you worried, angry or sad. Look at what happens to your body!
- Slouch again, and think of one of your weight-loss challenges — for example, envision yourself tempted to grab several snacks as soon as you walk into the house after work. Stay slouched, and try to think of possible solutions to the challenge.
- Now straighten up, center your weight, lift your rib cage, look up and smile. Think about that challenge again. Is it any easier now to come up with more positive solutions?
The power of your own self-image can be enough to positively affect every aspect of your life, including your weight loss.
Aug 2 - Aug
22:
Smoothie Shaker Bottle
Gift With Purchase Promo: Purchase any two smoothies at the regular price of
$7.50 and receive a Shaker Bottle FREE!! Limited to one giveaway per member,
while supplies last. (Offer good with all Smoothies)
Learn to Love Your Body
Stop making your body the target
of a one-woman smear campaign. Here's how to get your confidence
back.
At one time or another, every woman thinks her life would be so much
better if she dropped one dress size, had slimmer hips or looked like Heidi
Klum. Most of the time, those dips in confidence appear only briefly before
reality takes over: A happy life is about more than thin thighs or a supermodel
smile. But every once in a while, you might find yourself stuck in a body image
rut, unhappy with your looks and unable to see past it. The fix? No, not a
miracle procedure or a dramatic weight loss — you need a body image boost.
"Left unchecked, a lack of body confidence can interfere with your
quality of life, career and social time," says counselor Jenny Garth. Poor body
image is the result of:
- Extreme thinking: "I'll never be attractive to men
because my thighs are too big."
- Unrealistic expectations: "I wish I could be as
skinny as I was before I got married and had three children."
- Jumping to conclusions: "Everyone is staring at me
thinking, 'No wonder she's so big — look at the dessert she's
having.'"
- Exaggerating: "There's no point in buying new clothes. I look horrible in absolutely everything I wear."
When worries about how you look start to dominate your thoughts, even
keeping you from enjoying certain activities (like swimming, going out with
friends or your husband, or running around the park with your kids), it's time
to stop beating yourself up and give yourself a break. Looking good, after all,
is all about feeling good. Here's how to get your body confidence back for
keeps.
Avoid self-criticism
Enough of that self-flagellation. "I ask women, 'Would you put down your daughter, best friend or mother this way?' Of course not — so it's not OK to say these things to yourself," says Garth. Instead, aim to:
Enough of that self-flagellation. "I ask women, 'Would you put down your daughter, best friend or mother this way?' Of course not — so it's not OK to say these things to yourself," says Garth. Instead, aim to:
- Replace every negative thought with a positive one (e.g.,
instead of "I hate my hips," try "I have pretty eyes").
- Exercise to invest in a healthier, longer life, not just to
change the way you look.
- Praise yourself for your ongoing efforts to reach your goal
weight.
- Say "thank you" to compliments, instead of putting yourself
down in response.
- Think beautiful: Walk, talk and relate as though you're a
beautiful gazelle, and a beautiful gazelle you will
be.
- Banish your scale to the garage and get on it only at on
your weigh-in day.
- Take down all but one mirror.
- Don't beat yourself up for skimping on a workout or indulging in one more cookie than you had budgeted PointsPlus® values for. These are the times when you learn what your weaknesses are. Just take note, and strengthen your resolve to watch out for the same situation next time.
Feeling down about how you look? Take extra care with your makeup and hair and put on an outfit that makes you feel drop-dead gorgeous. Dress to accentuate your best features by:
- Finding a signature color and sticking with it, top to
bottom. "If you don't break the flow of the eye from the shoulder to the floor
you'll get a longer, leaner, slimmer body line," says image consultant Jenny
Hanson.
- Choosing fabrics like wool, crepe and polyester crepe,
which drape around the body in a flattering way, "unlike stiff linens and
cottons that stretch to your widest point and hang there, making you look
bigger," says Hanson.
- Wearing tailored trousers with a tailored or belted jacket
— one that loosely hugs the hips and finishes just below the hip line. This
evergreen combo will define your waist.
- Choosing A-line or tailored skirts that show off the curve of your leg. "These give a slimmer silhouette," Hanson explains.
Look at other women
Few women resemble supermodels (and let's face it, supermodels are paid to look good — it's their job! And even they still need makeup artists, expert camera angles and air brushing to look flawless). Most of your friends, co-workers and neighbors probably don't have a supermodel's figure, and yet you probably think they are each beautiful in their own unique way. Remember that you are too. Concentrate on improving your overall health, and your body confidence will soon soar.
Few women resemble supermodels (and let's face it, supermodels are paid to look good — it's their job! And even they still need makeup artists, expert camera angles and air brushing to look flawless). Most of your friends, co-workers and neighbors probably don't have a supermodel's figure, and yet you probably think they are each beautiful in their own unique way. Remember that you are too. Concentrate on improving your overall health, and your body confidence will soon soar.
Do You Eat Enough Fruits and Veggies?
Friday, July 17,
2015, Amy Gorin
For lunch today, I selected a few different
veggies from the salad bar at the hospital where I'm working as part of my
dietetic internship. I layered a bed of
mixed greens with roasted mozzarella-covered Portobello mushrooms, peppers,
asparagus and rice pilaf. This meal fulfilled at least a few servings of my
daily vegetable goal.
I’ve talked about fruits and veggies before—and getting all your
servings is important for not only helping you keep your weight in check but
also lowering your risk of heart disease, stroke, diabetes and certain cancers.
So researchers recently decided to determine
how many Americans are meeting the daily guidelines for fruits and
vegetables set forth by the U.S. Department of Agriculture (1 ½ and 2 cups of
fruit daily and 2 to 3 cups of vegetables daily). The scientists published a
study in the American Journal of
Epidemiology, looking at what percent of the 11,742 Americans studied
consumed fruit two or more times in a day and vegetables three or more
times.
The results are less than ideal: 14 percent
of the study population met or exceeded daily fruit recommendations, while only
8 percent met daily vegetable recs. Interestingly, intake by state varied
widely:
- Highest fruit intake: Connecticut (17 percent), New Hampshire (17 percent), Vermont (17 percent), California (18 percent) and Washington, DC (18 percent)
- Lowest fruit intake: West Virginia (7 percent), Tennessee (8 percent), Kentucky (9 percent), Louisiana (9 percent), Mississippi (9 percent), Oklahoma (9 percent)
- Highest vegetable intake: Alaska (10 percent), Arizona (10 percent), Colorado (10 percent), Hawaii (10 percent), New Hampshire (10 percent), California (11 percent), Vermont (11 percent), Washington, DC (11 percent), Oregon (12 percent)
- Lowest vegetable intake: Louisiana (5 percent), West Virginia (5 percent), Mississippi (6 percent), North Dakota (6 percent), Oklahoma (6 percent), South Carolina (6 percent), South Dakota (6 percent), Tennessee (6 percent), Wisconsin (6 percent)
Note that the following foods were excluded from the study:
fried potatoes, non-100-percent-fruit juices, baby food, dried fruit, condiments
like ketchup and spaghetti sauce, olives, pickles, relish, vinegars and produce
eaten on a sandwich.
Need ideas for adding more produce to your day? Take a look
at my “How Fruits is Your Day?”, “A Fun Way to Eat More Veggies” and
“Eat the Rainbow, Stay Slim!”
posts.
What are your thoughts on this
topic? Where do you fall on produce intake? What are your tips for adding more
fruits and veggies to the day?
Amy Gorin is a nutrition expert in the New York City
area. She's in the final stretch of her journey to become a Registered Dietitian
Nutritionist (RDN), currently completing her Dietetic Internship, and is the
former Senior Editor of Weight Watchers Magazine and
WeightWatchers.com. Connect with Amy on Facebook, Twitter and Instagram.
Mission Accomplished!
Friday, June 26, 2015
Fear no more! We’ve resolved issues with
tracking items off the “Recently Added” and “Items I Created” lists. For easy
and quick tracking, just scroll through each list, click the item you want and
it’ll count towards your daily PointsPlus® Target!
You can also now download the Weight Watchers app for Apple Watch. Tracking is made even simpler with a dashboard displaying daily and weekly remaining PointsPlus values as well as earned and remaining Activity PointsPlus values and a voice search feature!
You can also now download the Weight Watchers app for Apple Watch. Tracking is made even simpler with a dashboard displaying daily and weekly remaining PointsPlus values as well as earned and remaining Activity PointsPlus values and a voice search feature!
The mobile team is still resolving other
issues you’ve brought to our attention and we’ll keep you posted as we update
our features. For example, there’s an issue with recording new goal weights in
the Weight Tracker. To work around this issue, highlight the entire number and
write in your desired goal weight instead of deleting the whole number one digit
at a time, which won’t allow you to save.
Thanks for your patience and understanding!
-The Mobile Team
Thanks for your patience and understanding!
-The Mobile Team
Member
Recipes
Smoothie
Ideas
(You can use skim milk in place of water for all of these and get both of your milk servings in at once. The PointsPlus values are not figured for these Smoothies)
(You can use skim milk in place of water for all of these and get both of your milk servings in at once. The PointsPlus values are not figured for these Smoothies)
Pina Colada Smoothie ( or 2.5 points): Add 1/2 cup crushed pineapple packed in juice and 1/4 teaspoon coconut extract. Blend with 1 cup each water and ice.
Chai Smoothie ( or 1 point): Add ½ -1 teaspoon of chai mix shown
below. Blend with 1 cup each water and ice.
Chai Tea Mix
1/4 cup unsweetened instant tea (dry)
2 teaspoons ground ginger
1 teaspoon ground cinnamon
1/2 teaspoon ground cardamom
Chai Tea Mix
1/4 cup unsweetened instant tea (dry)
2 teaspoons ground ginger
1 teaspoon ground cinnamon
1/2 teaspoon ground cardamom
1/2 teaspoon ground cloves
Green Tea Smoothie ( or 1 point): Add 1-2 teaspoons green tea
powder. Blend with 1 cup each water and ice.
Creamsicle Smoothie (2 points): Add ½ cup each orange juice and
water. Blend with 1 cup ice.
Root Beer Float ( or 1 point): Add 8 ounces diet root beer. Blend
with 1 cup ice.
Moroccan Smoothie ( or 1 point): Add a few drops of orange blossom
water. Blend with 1 cup each water and ice. Sprinkle a bit of cinnamon on top.
Pumpkin Pie Smoothie ( or 1 point): Add 1 cup each water and ice
with 3T canned pumpkin (not pumpkin pie filling) and 1/2 t pumpkin pie spice.
Apple Pie Smoothie ( or 3 points): Add 1 cup each unsweetened
applesauce, water and ice. Sprinkle cinnamon to taste and blend. (Makes a big
smoothie that can be shared.)
Chocolate Smoothie Mix
Mocha Smoothie ( or 1 point): Add 1/2 teaspoon instant coffee or espresso powder. Blend with 1 cup each water and ice.
Mocha Smoothie ( or 1 point): Add 1/2 teaspoon instant coffee or espresso powder. Blend with 1 cup each water and ice.
Great Ape Smoothie ( or 2.5 points): Add a small banana. Blend and
serve.
Chocolate Turtle Smoothie (2.5 points): Prepare smoothie and top
with 1 tablespoon fat-free caramel sauce and 1/2 tablespoon chopped
pecans.
Peppermint Patty Smoothie ( or 3 points) Add 1 cup each skim milk
and ice with 3-4 drops of peppermint extract.
Almond Joy Smoothie ( or 1 point): Add 1/8 tsp each coconut
extract and almond extract. Blend with 1 cup each water and ice.
Peanut Butter Cup Smoothie (3 points): Add in
1 Tbsp low-fat peanut butter. Blend with 1 cup each water and ice.
SKINNY, FIBER-RICH TUNA
SANDWICH
Ingredients
1 (5 oz) can chunk white albacore tuna,
packed in water, drained and rinsed with water
1½ tablespoons light mayonnaise
1½ tablespoons pickle relish
2 Oroweat Sandwich Thins
Spicy brown mustard or regular yellow
mustard
Tomato slices
Romaine lettuce
leaves
Instructions
Instructions
1. In a bowl, add the drained tuna,
mayonnaise, pickle relish and mix together.
2. Split open the sandwich thins and
spread each inside piece with mustard.
3. Divide the tuna and spread on the
bottom side of each sandwich thin. Top each sandwich with tomato and lettuce.
Add each sandwich thin top, mustard side in. Cut in half and serve.
PointsPlus® Value per serving:
6
BBQ Ranch Chicken and Peach Salad
Servings: 4
Serving Size: <="" 4="" 1="">
Nutritional Info: 244 calories, 8.7g of fat, 16.4g of carbohydrates, 1.3g of fiber, 26.8g of protein, 6.7g of sugarWeight Watchers® PointsPlus®: 6 *
Servings: 4
Serving Size: <="" 4="" 1="">
Nutritional Info: 244 calories, 8.7g of fat, 16.4g of carbohydrates, 1.3g of fiber, 26.8g of protein, 6.7g of sugarWeight Watchers® PointsPlus®: 6 *
Ingredients
- 1 ear fresh corn (roasted or just cut off the cob)
- 2 cups shredded (chopped) cooked chicken breast
- 3 strips cooked crispy bacon, crumbled
- 6 cups Romaine, chopped
- 1-2 peaches, chopped
- 1 cucumber, chopped
- 1/4 cup cilantro
- For dressing
- 2/3 cup homemade skinny ranch
- 1/4 cup no sugar added BBQ sauce
Instructions
- Prepare the skinny ranch. (Make half the recipe if you just want it for this salad or the full recipe to have extra.) This dressing is best when it is refrigerated for at least one hour before serving. Stir in the barbecue sauce.
- To roast the corn, place it directly onto a gas burner on medium high and turn every 1-2 minutes until charred. You could also grill it. Cut it off the cob.
- Toss
together all the ingredients and drizzle with BBQ ranch dressing. www.slenderkitchencom
Summer
Pasta
3 tbsps red wine
vinegar
8 ozs angel hair spaghetti, cooked and drained
2 tbsps olive oil
6 ozs fresh tomatoes, seeded and chopped
3 tsps garlic, minced
4 ozs mozzarella cheese, shredded
1 tsp salt
2 tsps basil
1/8 tsp black pepper
To prepare vinaigrette, combine vinegar, oil, garlic, salt, and black pepper in a small bowl. Mix well. Chill until ready to serve. When ready to serve, combine cooked spaghetti, tomatoes, cheese, basil, and parsley. Pour vinaigrette over pasta mixture until well coated.
Makes 8 Equal Servings (About 3/4 Cup Per Serving)
8 ozs angel hair spaghetti, cooked and drained
2 tbsps olive oil
6 ozs fresh tomatoes, seeded and chopped
3 tsps garlic, minced
4 ozs mozzarella cheese, shredded
1 tsp salt
2 tsps basil
1/8 tsp black pepper
To prepare vinaigrette, combine vinegar, oil, garlic, salt, and black pepper in a small bowl. Mix well. Chill until ready to serve. When ready to serve, combine cooked spaghetti, tomatoes, cheese, basil, and parsley. Pour vinaigrette over pasta mixture until well coated.
Makes 8 Equal Servings (About 3/4 Cup Per Serving)
PointsPlus® Value per serving:
4
Better Than a
Big Mac Burger
If you have a craving for 2 all
beef patties, special sauce, lettuce cheese on a sesame bun,
then, you have to try these Healthy
Big Mac Burgers....The secret is definitely in the sauce!
Ingredients (4 Big Macs)
The
Burger
1.25 lbs 93% lean ground beef
1/2 red bell pepper, finely
chopped
1/2 sweet red onion, finely
chopped
2 Tbsp dill pickle relish
1 Tbsp Worcestershire sauce
1 tsp Emeril’s Original Essence (or sea salt
& pepper if you do not have it)
2 Tbsp Fat Free or Low-Fat Mayo
1 Tbsp ketchup
1 tsp yellow mustard
1/2 tsp hot sauce, optional
1 Tbsp dill pickle relish
Toppings
4 oz reduced fat sharp cheddar cheese,
divided
Lettuce, tomato, onion, pickles
Sara Lee Honey Wheat Thin Buns (they don’t
taste “diety” at all)
Combine the ingredients to make the burger
(beef through Emeril’s Original Essence). Divide into 4 large meatballs and
flatten into patties making a small dent in the middle.
Grill over medium high heat flipping until
cooked through, about 10 minutes per side. Top with cheese and cook for 2
minutes until cheese is melted.
Build your Big Mac by starting with a bun,
then, topping with 1 Tbsp of the secret sauce, any toppings you are using and
the burger. Dig in!
Y(You’ll have to look up the PP value for this recipe)
Slow Cooker
Mozzarella Stuffed Meatballs (serves 6 @ 7 PP) www.skinnyms.com
- 1 pound lean ground turkey
- 1 medium onion, finely chopped, divided
- 1 slice whole grain bread, lightly toasted and ground
- 1 large egg
- 1 teaspoon Kosher or sea salt, divided
- 1/2 teaspoon black pepper
- 1 (3.5-ounce) ball of mozzarella, roughly chopped
- Whole-wheat flour to coat the meatballs
- Extra-virgin olive oil for browning
- 1/2 cup chicken broth
- 1 (14-ounce) can diced tomatoes
- 1 teaspoon dried oregano
- 4 fresh sage leaves, roughly chopped
Directions
In a medium bowl, mix turkey, ground
bread crumbs, egg, half of the onions, 1/2 teaspoon salt and black pepper. Mix
well until it becomes compact.
Make small balls then push a few pieces
of the mozzarella at the center of each meatball. Roll the meatballs on a plate
with flour then set aside. Over medium heat, in a saucepan with olive oil, brown
the outside of the meatballs. When they are browned, set them aside in a bowl.
Discard the oil. Note that the meatballs do not need to be cooked through all
the way as they will cook in the sauce and slow cooker.
Over medium heat, still in the same
saucepan, pour some new oil then sautè the remaining onion. Put back the
meatballs then pour in the broth. Cook until the sauce
thickens.
In the slow cooker, pour the meatballs
with the sauce, canned tomatoes, oregano, sage, the remaining salt and a dash of
pepper. Set the slow cooker to low for 6 hours or high for 4
hours.
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who attend my Weight Watchers meetings and wish to receive it.
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