MIDWEEK MINUTES August 29, 2015
Midweek
Minutes
August 29,
2015
Hello,
Winners!
This week we move into September. Can
you even believe it? We’ve covered a broad range of topics this month. We had a
GREAT summer campaign which I know members enjoyed. Congratulations to all who
earned the HAPPY CHARM! Which meeting really spoke to you? How are you using
the techniques we’ve discussed as you work toward your goals? What are you
looking forward to in the coming month? Whatever it is you’re working toward
achieving, we’re here supporting you and rooting you
on!
The State Fair is on. The high school and college sports
teams are cranking up. We can make the fall season as fabulous as summer
was!
We all have core character strengths.
By recognizing our strengths, we can use them to affect positive change and
overall wellbeing. What strengths did you circle in your weekly? How are you
harnessing that superpower? What outcomes are you noticing in your life as you
express and “flex” your character strengths? Be sure to join us this week in our
meeting and share what you’ve learned this past week.
Sorry I’m short on recipes
Potluck in Superior on Monday!
--Zig
Member
Milestones
Superior –7
lbs.
Hastings –7
lbs.
What's Your Superpower?
Know your
strengths — they can help you lose!
You know how Obi-Wan tells Luke Skywalker: “Use the Force.”
And then Luke blows the Death Star to smithereens and saves the day? Losing
weight might not involve such high stakes, but it can still be mighty demanding.
So connect with your own inner Force and use it to see you through to
victory.
Get to know your strengths Your meeting this week revolved around you — your unique character and capabilities. The first step in identifying what your "superpowers" are is to first acknowledge that you are important and worthy of care. Then think about where you possess powers that can directly help you succeed at weight loss. A simple framework for this exercise is to approach it as if you were drawing up a résumé.
Knowledge: What have you learned since joining Weight Watchers that's helping you get where you want to be? It could be that you know a lot more about nutrition and food, or you’ve picked up smart shopping tips, or even that you know where to go for help, whether it’s your fellow members or your Plan materials .
Experience: What do you do differently or better (or both) than you did before joining Weight Watchers? If this isn’t your first time losing weight, what were your previous experiences like? What did you learn from those experiences?
Skills: What tactics or techniques do you practice regularly now? Have you become a healthy cook? Maybe you have discovered your inner boxer, or speed-walker? Can you track like a boss or eyeball a portion with deadly accuracy?
Interests: How have you expanded your horizons? Did you learn a new sport, try a fitness class, join a hiking club? What about making time for other pursuits that simply feel good, like getting a back rub, or doing a jigsaw puzzle, or hosting a game night with friends? Those time-outs are valuable, too.
Accomplishments/Honors/Awards: What have you earned Bravos for? What small steps have you taken in the right direction? Think outside your weight-loss journey, too: Reflect on accomplishments and triumphs that prove you have what it takes to be successful. Yes, you can stick with it and stay committed!
Focus on your strengths by keeping a copy of your résumé in your head.
Get to know your strengths Your meeting this week revolved around you — your unique character and capabilities. The first step in identifying what your "superpowers" are is to first acknowledge that you are important and worthy of care. Then think about where you possess powers that can directly help you succeed at weight loss. A simple framework for this exercise is to approach it as if you were drawing up a résumé.
Knowledge: What have you learned since joining Weight Watchers that's helping you get where you want to be? It could be that you know a lot more about nutrition and food, or you’ve picked up smart shopping tips, or even that you know where to go for help, whether it’s your fellow members or your Plan materials .
Experience: What do you do differently or better (or both) than you did before joining Weight Watchers? If this isn’t your first time losing weight, what were your previous experiences like? What did you learn from those experiences?
Skills: What tactics or techniques do you practice regularly now? Have you become a healthy cook? Maybe you have discovered your inner boxer, or speed-walker? Can you track like a boss or eyeball a portion with deadly accuracy?
Interests: How have you expanded your horizons? Did you learn a new sport, try a fitness class, join a hiking club? What about making time for other pursuits that simply feel good, like getting a back rub, or doing a jigsaw puzzle, or hosting a game night with friends? Those time-outs are valuable, too.
Accomplishments/Honors/Awards: What have you earned Bravos for? What small steps have you taken in the right direction? Think outside your weight-loss journey, too: Reflect on accomplishments and triumphs that prove you have what it takes to be successful. Yes, you can stick with it and stay committed!
Focus on your strengths by keeping a copy of your résumé in your head.
4 Week Targeted Workout Plan $14.95
Electronic Food Scale $29.95
PointsPlus Calculator $4.95
PointsPlus Pedometer $14.95
Coping Skills
A lack of strong
coping skills can lead to overeating and weight regain. Learning coping skills
such as meditating and exercising can help manage stress levels during the
emotional episodes that are part of everyone's life.
One big misconception about maintaining a
weight loss is that it's all about eating and exercising.1 Thinking
patterns also have a profound and often underappreciated impact on lasting
weight loss. Certain skills are needed for these patterns to contribute to
maintaining weight loss; some of these skills include problem solving, goal
setting and coping skills.
The Impact of Coping
Skills on Preventing Weight Regain
Strong coping skills are associated with weight loss maintenance while poor coping skills can lead to overeating and weight regain.1 Coping skills are needed during a significant change in life events such as a job change, pregnancy, loss of a loved one or relocation. These stressful situations often bring on feelings of anxiety, depression and frustration, which are linked with weight regain.2 Coping skills can help manage stress levels during the emotional episodes that are part of everyone's life.
Strong coping skills are associated with weight loss maintenance while poor coping skills can lead to overeating and weight regain.1 Coping skills are needed during a significant change in life events such as a job change, pregnancy, loss of a loved one or relocation. These stressful situations often bring on feelings of anxiety, depression and frustration, which are linked with weight regain.2 Coping skills can help manage stress levels during the emotional episodes that are part of everyone's life.
Learning Coping
Skills
The good news is that coping skills can be learned. For example, a few coping skills include establishing sound sleeping habits, exercising and meditating. Developing coping skills helps lead to managing stress in a positive way and can prevent eating in response to a tough situation.
The good news is that coping skills can be learned. For example, a few coping skills include establishing sound sleeping habits, exercising and meditating. Developing coping skills helps lead to managing stress in a positive way and can prevent eating in response to a tough situation.
Coping skills may be particularly
important to those who have undergone bariatric surgery. A review of studies
shows that surgical patients who struggle in this area are less successful than
those who have strong coping skills.3 Indeed, patients with the best
outcomes from bariatric surgery are those who also cope with significant life
events in a direct and active way. For those who do not have these skills going
into surgery, it is essential that they learn them after the surgery.
In summary, while eating and exercise
habits are important parts of losing weight, thinking patterns play an essential
role as well. Learning or strengthening coping skills assists in dealing with
life stressors in a constructive way and supports long-term weight
loss.
The
Weight Watchers Approach:
Developing strong coping
skills can go a long way toward achieving a weight goal and maintaining it for
the long term.
|
Food Q&A: My Hubby’s a Junk Food Junkie!
I have a hard
time losing weight with my husband's candy and chips around the house. How do I
ignore it all?
Q: I have a hard time losing
weight with my husband's candy and chips around the house. How do I ignore it
all?
A: Living with a spouse who's not interested in healthier eating definitely presents a challenge. But, it's not a hopeless one.
If hubby's the one stocking up on tempting snack foods and desserts, encourage him to buy items that he likes but you don't. I'm a huge fan of milk chocolate, for instance, but dark chocolate does nothing for me. And a pint of mint chocolate chip is incredibly tempting, but I'd rather eat carrots than dip my spoon into coffee ice cream.
If you're the one doing the grocery shopping, stop buying the junk food altogether. Instead, pick up healthier alternatives that will help keep you slim — encourage your husband to try them. If that'll cause World War III, buy smaller packages of the items he wants so that there's less around the house.
If he's taller than you are, store the snacks up high so you can't easily give in to temptation. When your willpower's running really low, ask your husband to hide the offending items or to keep them in his car or office.
When your dear husband insists on eating fattening foods that you struggle to turn down, plan a more nutritious, satisfying snack for yourself at the same time. It's no fun watching him gobble down a big bag of your favorite chips while you sit and twiddle your thumbs. Enjoy your healthy snack, and even allow yourself to feel just a little bit smug. Or, fit his snack into your eating routine by planning for it. After all, any food is healthy in moderation.
Regardless of the tactic you take, keep focused on your waistline: Indulging in chips can't compete with how good your skinny jeans feel.
A: Living with a spouse who's not interested in healthier eating definitely presents a challenge. But, it's not a hopeless one.
If hubby's the one stocking up on tempting snack foods and desserts, encourage him to buy items that he likes but you don't. I'm a huge fan of milk chocolate, for instance, but dark chocolate does nothing for me. And a pint of mint chocolate chip is incredibly tempting, but I'd rather eat carrots than dip my spoon into coffee ice cream.
If you're the one doing the grocery shopping, stop buying the junk food altogether. Instead, pick up healthier alternatives that will help keep you slim — encourage your husband to try them. If that'll cause World War III, buy smaller packages of the items he wants so that there's less around the house.
If he's taller than you are, store the snacks up high so you can't easily give in to temptation. When your willpower's running really low, ask your husband to hide the offending items or to keep them in his car or office.
When your dear husband insists on eating fattening foods that you struggle to turn down, plan a more nutritious, satisfying snack for yourself at the same time. It's no fun watching him gobble down a big bag of your favorite chips while you sit and twiddle your thumbs. Enjoy your healthy snack, and even allow yourself to feel just a little bit smug. Or, fit his snack into your eating routine by planning for it. After all, any food is healthy in moderation.
Regardless of the tactic you take, keep focused on your waistline: Indulging in chips can't compete with how good your skinny jeans feel.
50% Off Monthly Pass Sale
August 30-September 5 ONLY, Monthly
Pass subscription plans are 50% off! Please help spread the
word!
Awesome (yes, YOU!)
No matter how terrible your ‘on program’ day has been, you
did something right! Recognizing what went well as opposed to focusing on what
didn’t can lead to changes big and small.
What can be truly challenging is maintaining that positive
outlook!
Why is it so hard to keep that positivity?
What is the danger in not looking for it?
Staying positive when you are not ‘feeling’ is a skill and
like any skill, you can work on improving it, and we have just the technique to
help you with that!
Member
Recipes
Frozen Strawberry Layer
Cake
Servings: 12
Points Plus Values: 5
Ingredients:
1 1/2 pound(s) strawberries, hulled and sliced (about 6
cups)
1/2 cup(s) sugar
2 Tbsp fresh lemon juice
1/2 tsp table salt
12 oz prepared angel food cake, cut into 1/4-inch
slices
4 cup(s) fat free vanilla frozen yogurt
Instructions:
To make strawberry sauce, combine strawberries, sugar,
lemon juice and salt in a saucepan, stirring over medium heat until the sugar
melts and the liquid comes to a simmer. Simmer 15 minutes. Use the back of a
wooden spoon to mash about half the berries against the side of the pan. Cool to
room temperature and use immediately or refrigerate, covered, up to 2
days.
Spoon the frozen yogurt into a large bowl and mash it with
the back of a wooden spoon until soft and spreadable.
Line the bottom of a 9-inch round springform pan with one
third of the cake slices, cutting any slices to fit the shape of the pan. Top
with half the frozen yogurt, spreading it to the sides. Spread half (about 2/3
cup) strawberry sauce over the frozen yogurt, then top with half the remaining
cake slices, again cutting any to fit. Spread the remainder of the frozen yogurt
over the cake, top with remaining strawberry sauce, and finally seal the top
with the remaining cake slices. Cover with plastic wrap and freeze at least 6
hours or up to 3 days. Let the cake stand at room temperature 10 minutes before
unmolding. Slice into 12 pieces and serve. Yields 1 piece per
serving.
Notes
Garnish with fresh strawberries, if desired.
Parmesan Chicken with Mushroom Wine
Sauce
- 2 tbsp flour
- 2 tbsp parmesan cheese grated
- 1⁄2 tsp salt divided
- 1⁄4 tsp pepper
- 16 oz chicken breast
- 1 tbsp olive oil divided
- 2 cup onion, diced
- 2 garlic cloves minced
- 2 cup mushrooms ,sliced
- 1⁄2 tsp basil
- 2 tbsp dry white wine
- 2 tbsp water
- On a sheet of wax paper or paper plate, combine flour, parmesan cheese, and 1/4 tsp each salt and pepper.
- Dredge chicken in flour mixture, coating both sides, and reserve any remaining flour mixture.
- In a 10 inch skillet, heat 1 1/2 tsps oil over medium-high heat; add onions and garlic and saute until onions are softened.
- Add mushrooms, basil, and remaining 1/4 tsp salt and saute until mushrooms are tender, about 5 minutes.
- Transfer mixture to plate and set aside.
- In the same skillet, heat remaining 1 1/2 tsp oil; add chicken and cook, turning once, until lightly browned, 1 to 2 minutes on each side.
- Stir in reserved flour mixture; gradually add wine and water and continuing to stir, bring mixture to a boil.
- Return mushroom mixture to the pan and cook until heated through.
Per serving:7 PointsPlus; serves 4
weight watchers best recipes | Cheesy Cauliflower Tots (2 Points+)
Ingredients:Cooking spray
1 head cauliflower, trimmed (about 1 ½ pounds)
1 egg
1 egg white
½ cup reduced fat, shredded cheddar cheese
1/3 cup breadcrumbs
2 scallions, white and green parts, minced
½ teaspoon salt (optional)
¼ teaspoon ground black pepper
Directions:
Preheat the oven to 400 degrees F. Coat one large or two small baking sheets with cooking spray. Set aside.
Steam the cauliflower for 10-12 minutes or until soft. Set aside to cool. Once cool, mince the cauliflower.
Stir the remaining ingredients into the minced cauliflower, and let the mixture rest for 10 minutes.
After resting, stir the mixture again. Scoop cauliflower with a tablespoon measure onto the sprayed baking sheet. Form the ball into the shape of a tater-tot. Repeat to make 35 tots.
Spray the top of each tot with cooking spray. Bake for 15 minutes. Turn the tots and bake an additional 10 minutes or until golden brown.
Makes 7 Servings (2 Tots Per Serving)
1 head cauliflower, trimmed (about 1 ½ pounds)
1 egg
1 egg white
½ cup reduced fat, shredded cheddar cheese
1/3 cup breadcrumbs
2 scallions, white and green parts, minced
½ teaspoon salt (optional)
¼ teaspoon ground black pepper
Directions:
Preheat the oven to 400 degrees F. Coat one large or two small baking sheets with cooking spray. Set aside.
Steam the cauliflower for 10-12 minutes or until soft. Set aside to cool. Once cool, mince the cauliflower.
Stir the remaining ingredients into the minced cauliflower, and let the mixture rest for 10 minutes.
After resting, stir the mixture again. Scoop cauliflower with a tablespoon measure onto the sprayed baking sheet. Form the ball into the shape of a tater-tot. Repeat to make 35 tots.
Spray the top of each tot with cooking spray. Bake for 15 minutes. Turn the tots and bake an additional 10 minutes or until golden brown.
Makes 7 Servings (2 Tots Per Serving)
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who attend my Weight Watchers meetings and wish to receive it.
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