MIDWEEK MINUTES August 15, 2015
Midweek
Minutes
August 15,
2015
Hello,
Winners!
First newsletter with Windows
10. Not sure if any changes will be noticeable. Other change is noticeable this
week since I’m back at school. It was a good week, but my body is protesting
with pains in new places!
At the
beginning of the school year, I ask my high school English students, "Who wants
to fail this class (English)?" A couple of jokers usually raise their hands,
but most kids don't because they are stunned by the question. It's as though
nobody ever asked them that before. Most kids want to be successful. I tell
them there are some basic rules to follow for their
success.
1. Show
up.
2. Bring
your materials to class and do your homework.
3. Be an
active learner, and participate.
4. Ask
questions.
5. Be
responsible for your own learning (ie. no cheating and no
excuses).
Now, this is
pretty good advice for Weight Watchers' members too, isn't it? You might be one
of those people who can lose weight on her own, but most folks who join Weight
Watchers come because of the accountability and the support. You have tried it
on your own. It's tough. Some members habitually just come to weigh. They
don't know what they are missing. There's magic in the
meetings!
Not only do we
have materials to bring, but we need to use them. Weight Watchers provide the
information and the tools. We need to use them.
While we need
to get involved in the meetings, we also need to track our food and do “our
homework.”
If there is
something we don't understand, we need to ASK. The answers are there.
We don't make
excuses. We plan ahead and get organized.
We don't
want to fail, do we? We don't want to regain all the weight we worked hard to
lose, do we?
So, let's do the things we need to do to move us closer to our goals. Start by coming and staying for a meeting. I'll be there. I hope you will be too! --Zig
So, let's do the things we need to do to move us closer to our goals. Start by coming and staying for a meeting. I'll be there. I hope you will be too! --Zig
Superior: –12
lbs.
Hastings: –7.4
lbs.
30 lb.
star
Linda K ( S
)
(Emotional) Hunger Games
The next time you
reach for the cookie jar, stop and ask yourself if you're really hungry. If
you're not, what do you need to feel satisfied?
"Eating doesn’t solve anything except hunger. " You’ve
probably heard a variation on that statement, maybe more than once, and probably
in this week’s meeting. Of course, the natural response might be: "Then why do
people do it?" Why do we eat when we’re bored, stressed, angry, sad, anxious,
even happy? Because food, especially food that’s high in fat and/or sugar, can
deliver an instant counterpunch to the emotions that have you by the throat. It
triggers the reward centers in our brains, flooding it with the
feeling of pleasure. It’s called hedonic hunger, and
unlike physical hunger, it’s not satisfied when we take in a sufficient number
of calories or amount of food. No surprise that emotional eating can wreak havoc
on your weight-loss efforts.
Dis-comfort food
The choices we make when emotions drive us to the fridge or pantry tend to be high in PointsPlus® values and not so hot nutritionally. (Too bad we don’t seem to crave apples or broccoli in those situations!) And that just makes things worse, because after the short-lived relief of eating “comfort food,” we feel bad. It becomes a vicious circle. How can you break free and find true comfort without food?
Reframe it
A simple way to kick the habit of reaching for food to satisfy your emotions? The technique of reframing, which helps you figure out just what you’re really looking for, when food isn’t the answer. Let’s say you find yourself mindlessly munching your way through prime-time television. You had dinner an hour ago, so you’re probably not hungry. Maybe what you're really feeling is loneliness. What can you do to address those feelings without food? You could call a friend or relative, invite your neighbor over for tea, or chat with other people trying to lose weight on the Message Boards.
The next time you feel the need to feed your emotions, try acknowledging them instead. Figuring out exactly what you're craving can help you feel full and satisfied, physically and emotionally.
Dis-comfort food
The choices we make when emotions drive us to the fridge or pantry tend to be high in PointsPlus® values and not so hot nutritionally. (Too bad we don’t seem to crave apples or broccoli in those situations!) And that just makes things worse, because after the short-lived relief of eating “comfort food,” we feel bad. It becomes a vicious circle. How can you break free and find true comfort without food?
Reframe it
A simple way to kick the habit of reaching for food to satisfy your emotions? The technique of reframing, which helps you figure out just what you’re really looking for, when food isn’t the answer. Let’s say you find yourself mindlessly munching your way through prime-time television. You had dinner an hour ago, so you’re probably not hungry. Maybe what you're really feeling is loneliness. What can you do to address those feelings without food? You could call a friend or relative, invite your neighbor over for tea, or chat with other people trying to lose weight on the Message Boards.
The next time you feel the need to feed your emotions, try acknowledging them instead. Figuring out exactly what you're craving can help you feel full and satisfied, physically and emotionally.
Beginning this Sunday, Aug 16:
Price reduction on electronics, until further notice: Electronic Food Scale $29.95;
PointsPlus Calculator (all SKUs) $4.95;
PointsPlus Pedometer (all SKUs) $14.95
|
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
8/2-8/22 all Crunchy
Snacks and Snack Bars will be on sale for only $3.95
8/2 -8/22 GWP Shaker
Bottle Promotion
Members will receive a
free smoothie shaker bottle with the purchase of two smoothies (current or new
skus). Limit 1 per member, while supplies last.
Emotional Eating
Researchers have
discovered some common themes that lead to emotional eating.
Specific patterns of emotional eating are highly individual.
But researchers have discovered some common themes that lead to emotional
eating. Their findings provide insight into eating as a response to emotions.
Emotional Eating and Weight
Not everyone is susceptible to emotional overeating. For those who are, however, the impact on weight can be significant. In a study on emotional eating that included both overweight and underweight subjects, it was found that those who weighed more were more likely to eat in response to negative moods and situations.1 A 2011 study found that employees who had high scores for emotional eating were more likely to gain weight. In a research setting, the creation of negative emotional distress sensitizes the reward system in the brain, causing a stronger reaction to appetizing foods.2 This may help explain why emotional stress can lead to disinhibited eating.3
Emotional eating is not limited to bad times, however. Good moods and happy events can also lead to overeating for those who eat from emotion. In a study that evaluated overeating in a group of obese women, it was found that larger meals were eaten in response to both good and bad moods when compared to those mealtimes when the women's mood was neutral.4
Emotional Eating and Weight-Loss Success
Eating in response to emotions can undermine weight loss. However, research has shown that becoming aware of emotional eating and developing strategies to manage it works. In a study conducted at the Technical University in Lisbon in Portugal, researchers found a direct connection between a reduction in eating in response to emotion and sustained weight-loss.5
Understanding the connection between emotions and eating reveals how behavior can impact weight. Becoming aware of the impact that emotional eating may play in a weight-loss attempt is the first step. If emotional eating is an issue, developing ways to cope without food is vital for lasting weight loss.
Emotional Eating and Weight
Not everyone is susceptible to emotional overeating. For those who are, however, the impact on weight can be significant. In a study on emotional eating that included both overweight and underweight subjects, it was found that those who weighed more were more likely to eat in response to negative moods and situations.1 A 2011 study found that employees who had high scores for emotional eating were more likely to gain weight. In a research setting, the creation of negative emotional distress sensitizes the reward system in the brain, causing a stronger reaction to appetizing foods.2 This may help explain why emotional stress can lead to disinhibited eating.3
Emotional eating is not limited to bad times, however. Good moods and happy events can also lead to overeating for those who eat from emotion. In a study that evaluated overeating in a group of obese women, it was found that larger meals were eaten in response to both good and bad moods when compared to those mealtimes when the women's mood was neutral.4
Emotional Eating and Weight-Loss Success
Eating in response to emotions can undermine weight loss. However, research has shown that becoming aware of emotional eating and developing strategies to manage it works. In a study conducted at the Technical University in Lisbon in Portugal, researchers found a direct connection between a reduction in eating in response to emotion and sustained weight-loss.5
Understanding the connection between emotions and eating reveals how behavior can impact weight. Becoming aware of the impact that emotional eating may play in a weight-loss attempt is the first step. If emotional eating is an issue, developing ways to cope without food is vital for lasting weight loss.
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Zig's Winners on Facebook!
ALSO
Is Work Making You Fat?
Don't be so fast
to blame your stressful job for those extra pounds.
Imagine sitting in the same position
all day with just the occasional break for a quick bite or to run to the
bathroom. No, we're not talking about life in prison. It's just an average day
at the office for most of us. Working on a computer for hours taxes your body
and your mind; and factors such as lighting, noise levels and even the feel of
your chair all come into play.
The worst of it is, those eight hours of sedentary
existence, day after day, week after week, can contribute to significant gains
on the scale. But you can make some simple changes to maintain good eating and
exercise habits even while you put in your 40-plus hours each week. The key is
to recognize unhealthy work behavior and reverse it.
Take Stress Breaks.
The deadline for the report you're working on is fast approaching, your e-mail Inbox is flooded with "Urgent" messages and you can't remember the last time you actually saw the top of your desk. "People respond to stress in different ways," says Jerry Teplitz, PhD, a stress management expert. "But one common response is to reach for food — it's a comfort to many of us." Taking a break may be the last thing on your mind when you're in a time crunch, but often, that's just what you need to reduce tension and to counter the urge to stress-snack.
Try this quick de-stressing movement for your eyes: Look away from the monitor and raise your eyes to the ceiling. Then look down to the floor as if your eyes are following a column. Move them up and down three times while keeping your head and neck still — it's yoga for your eyes.
Avoid office "spread."
Desk jobs are sedentary jobs, and sedentary jobs can result in weight gain and muscle atrophy. The answer: Strengthen your muscles while you work. Frederick Vagnini, MD, director of the Heart, Diabetes and Weight-Loss Centers of New York, recommends three on-the-job exercises to get moving without cutting into work time:
The afternoon work slump is a dangerous time for dieters. Are you really hungry or just bored? A late-day jaunt to the vending machine can break up monotony, but it's an action that can also result in hundreds of excess calories each week. Find other ways to get out of the doldrums. Take a quick stroll around the block. If your stomach is still grumbling, grab your favorite snack bar or have a teaspoon of peanut butter as a pick-me-up. The keys to fending off sluggishness are high-impact snacks and healthy doses of movement.
Work for it.
When you're away from home, you don't spend all your time within arm's reach of the refrigerator. Set up the same winning dynamic at work. Don't store snacks in your desk. Instead, keep them in your office kitchen or ask a co-worker to hold them for you. That way, you'll have to make a conscious effort to get up and move before you can reach for food.
Take charge of your eating destiny.
Bring small portions of mixed nuts, fruits and healthy energy bars from home so you have something to tide you over when your noontime meeting orders in. Better yet, help place the order and suggest a restaurant that offers healthy options.
Control your thirst.
Sometimes you get so involved in your work that you can forget to stay hydrated. It's important to keep swigging water throughout the day. "Sitting down all day is emotionally and physically draining," says Teplitz. "Sipping water can help curb the snack impulse." Another bonus to drinking up: You can use water bottles to do lateral raises, bicep curls and shoulder presses right at your desk.
Take Stress Breaks.
The deadline for the report you're working on is fast approaching, your e-mail Inbox is flooded with "Urgent" messages and you can't remember the last time you actually saw the top of your desk. "People respond to stress in different ways," says Jerry Teplitz, PhD, a stress management expert. "But one common response is to reach for food — it's a comfort to many of us." Taking a break may be the last thing on your mind when you're in a time crunch, but often, that's just what you need to reduce tension and to counter the urge to stress-snack.
Try this quick de-stressing movement for your eyes: Look away from the monitor and raise your eyes to the ceiling. Then look down to the floor as if your eyes are following a column. Move them up and down three times while keeping your head and neck still — it's yoga for your eyes.
Avoid office "spread."
Desk jobs are sedentary jobs, and sedentary jobs can result in weight gain and muscle atrophy. The answer: Strengthen your muscles while you work. Frederick Vagnini, MD, director of the Heart, Diabetes and Weight-Loss Centers of New York, recommends three on-the-job exercises to get moving without cutting into work time:
- The Desk Workout. To strengthen calf and ab muscles — and to help with your posture — sit up straight and squeeze in your stomach as you lift up on your toes to tighten your calves.
- The Phone Workout. Whenever you pick up your phone, stand up at your desk to give your body a stretch and an energy boost. As you talk, make small circles with your arm to work the upper biceps and triceps. Or, if you have a headset (and enough room for your wingspan), try circling both arms.
- The Copy Machine Workout. When you're running off a big batch of documents, don't just stand there while the machine sorts your reports. Do a set of lunges or march in place to get your blood flowing.
The afternoon work slump is a dangerous time for dieters. Are you really hungry or just bored? A late-day jaunt to the vending machine can break up monotony, but it's an action that can also result in hundreds of excess calories each week. Find other ways to get out of the doldrums. Take a quick stroll around the block. If your stomach is still grumbling, grab your favorite snack bar or have a teaspoon of peanut butter as a pick-me-up. The keys to fending off sluggishness are high-impact snacks and healthy doses of movement.
Work for it.
When you're away from home, you don't spend all your time within arm's reach of the refrigerator. Set up the same winning dynamic at work. Don't store snacks in your desk. Instead, keep them in your office kitchen or ask a co-worker to hold them for you. That way, you'll have to make a conscious effort to get up and move before you can reach for food.
Take charge of your eating destiny.
Bring small portions of mixed nuts, fruits and healthy energy bars from home so you have something to tide you over when your noontime meeting orders in. Better yet, help place the order and suggest a restaurant that offers healthy options.
Control your thirst.
Sometimes you get so involved in your work that you can forget to stay hydrated. It's important to keep swigging water throughout the day. "Sitting down all day is emotionally and physically draining," says Teplitz. "Sipping water can help curb the snack impulse." Another bonus to drinking up: You can use water bottles to do lateral raises, bicep curls and shoulder presses right at your desk.
Tomato, Cucumber, and Dill
Salad
Points: 2 Weight Watchers PointsPlus
Servings: 4
Serving Size: a little over a cup
1 tablespoon extra-virgin olive oil
3 tablespoons fresh lemon juice
1 teaspoon kosher salt
2 tbsp freshly ground pepper
1/2 teaspoon sugar (I used raw)
3 to 4 medium tomatoes, cut into 1/2-inch wedges
1 large English cucumber, thinly sliced
1/2 red onion, sliced
1 tablespoon fresh dill
Points: 2 Weight Watchers PointsPlus
Servings: 4
Serving Size: a little over a cup
1 tablespoon extra-virgin olive oil
3 tablespoons fresh lemon juice
1 teaspoon kosher salt
2 tbsp freshly ground pepper
1/2 teaspoon sugar (I used raw)
3 to 4 medium tomatoes, cut into 1/2-inch wedges
1 large English cucumber, thinly sliced
1/2 red onion, sliced
1 tablespoon fresh dill
1. In a bowl large enough for the whole salad, combine the lemon juice, salt, pepper, and sugar.
2. Add the chopped
tomatoes, cucumber, and red onion. Toss everything together and refrigerate for
at least 30 minutes.
3. When ready to serve,
strain the salad to get rid of any extra moisture and toss in the fresh dill.
Taste and season with salt and pepper if needed.
BLT Macaroni
Salad
Gina's Weight Watcher Recipes
Servings: 7 • Serving Size: 1 cup
PointsPlus® Value:
4
Ingredients:
8 oz uncooked elbows, low carb or whole
grain (brown rice pasta for gf)
4 slices 25% reduced fat center cut
bacon
2 large ripe tomatoes, beefsteak or vine
ripe, diced small
4 tbsp reduced fat mayonnaise (I used
Hellman's)
salt and fresh pepper to
taste
2 cups baby
spinach
Directions:
In a large skillet
cook
bacon on medium-low heat until
crispy on both sides.
In a large pot of boiling salted water,
cook
pasta according to package
directions.
Chop tomatoes
and combine it along
with any accumulated juice with mayonnaise and pepper in a medium
bowl. Drain pasta and rinse with cold
water to cool. Combine pasta
with tomatoes and spinach mixing well.
Toss in bacon
right before serving.
Skinny Frozen Mocha
Cream Pie
20 reduced-fat Oreo
Cookies
2 tablespoons reduced-fat butter,
melted
1 (8 ounce) package reduced-fat cream
cheese
1 (14 ounce) can fat-free sweetened
condensed milk
⅔ cup fat-free Hershey’s chocolate
syrup
1½ tablespoons instant coffee,
dissolved in 1 tablespoon hot water
1-teaspoon vanilla
extract
1 cup frozen Cool Whip-Free (fat-free
non-dairy topping), thawed
1. Coat a 9-inch spring-form pan with
cooking spray. Set aside
2. To make crust: Break the Oreo
cookies into pieces and place in a blender. Blend into crumbs. In a small bowl,
mix cookie crumbs and butter.
Set aside ¾ cup of the crumb mixture
for later use as topping. Press remaining mixture into bottom of the spring-form
pan. Place in freezer for at least 15 minutes to chill.
3. To make filling: In a large bowl
using an electric mixer, beat cream cheese until smooth. Add sweetened condensed
milk, chocolate syrup, dissolved coffee and vanilla extract.
Beat until smooth. Gently fold in Cool
Whip by hand.
4. Spoon filling into chilled crust.
Sprinkle reserved crumb mixture evenly over the top. Freeze for at least 6 hours
(uncovered) until firm. Store leftovers covered in the freezer.
Makes 12 servings
Weight Watchers POINTS PLUS 7
Weight Watchers POINTS PLUS 7
Cherie’s Apple
Crisp
PointsPlus
Value: 5 according to RecipeBuilder
9 servings
9 servings
I tweaked my Grandma's wonderful recipe to make it wheat-free for me.
4 cups apples, sliced
1/2 tsp salt (sprinkle over apples)
Spread apples in 8X8 pan & sprinkle salt over them.
Mix
until crumbly:
2 C corn flakes, crushed (or 3/4 C crushed corn flakes)
1 cup sugar
1 tsp ground cinnamon
8 Tbsp whipped butter
Pour crumb mixture over apples & bake at 350 for 45 minutes or until done. I think mine could have gone a little longer or a littler hotter oven maybe.
My Grandma's recipe used 3/4 C flour (instead of corn flakes) & 1/2 C butter (instead of whipped butter). If you do the original recipe it is 7 PointsPlus per serving.
Serve with Cool Whip or ice cream but count the extra PointsPlus values!
2 C corn flakes, crushed (or 3/4 C crushed corn flakes)
1 cup sugar
1 tsp ground cinnamon
8 Tbsp whipped butter
Pour crumb mixture over apples & bake at 350 for 45 minutes or until done. I think mine could have gone a little longer or a littler hotter oven maybe.
My Grandma's recipe used 3/4 C flour (instead of corn flakes) & 1/2 C butter (instead of whipped butter). If you do the original recipe it is 7 PointsPlus per serving.
Serve with Cool Whip or ice cream but count the extra PointsPlus values!
| LAYERED MEXICAN CASSEROLE | |
| 1 serving olive oil cooking spray (5 one second sprays) 2 lbs. uncooked chicken breast, boneless and skinless 30-oz. canned black beans, rinsed and drained 3 cup fat-free sour cream 2 cup shredded reduced-fat Monterey Jack cheese OR Mexican-style cheese blend 2 (4-oz.) cans chopped green chilies 2 tsp. ground cumin 1/2 tsp. black pepper 12 medium corn tortillas, cut into 2-inch strips 1 cup salsa, mild, medium or hot Preheat oven to 350ºF. Coat a lasagna pan with cooking spray. Place chicken in medium saucepan and fill with enough cold water just to cover chicken. Set pan over high heat and bring to a boil. Reduce heat to medium and simmer until chicken is cooked through, about 10 minutes; drain. When chicken is cool enough to handle, cut into 1-in. pieces. Transfer chicken to a large bowl and add beans, sour cream, 1 cup of shredded cheese, chilies, cumin, and pepper; mix well and set aside. Arrange half of tortillas in bottom of prepared lasagna pan, over-lapping pieces to cover surface. Top tortillas with half of chicken mixture, layer with remaining tortillas and then top with remaining chicken mixture. Sprinkle with remaining cup of cheese. Bake until filling is bubbly and cheese is melted, about 30 minutes. Let stand 5 minutes before slicing into 12 pieces. Serve with salsa on the side. Serves 12 at 7 PointsPlus each |
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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