MIDWEEK MINUTES September 19, 2015
Midweek
Minutes
September 19,
2015
Hello, Winners!
Yes, this week marks the official beginning of autumn. I just got home
from the football game as I am writing this on Friday night. It was Homecoming,
and this week was pretty crazy since I wasn't home much. It was a fun week, but
it is exhausting! I’m so far behind on things, so I am keeping this a bit
short. I’m trying to multi-task and watch the Husker game as I finish this, so
that’s another reason I am keeping this a bit short.
The weather is still good, so it's time to mow the lawn, rake some
leaves, pull some weeds to find my flowers, and wash the car. Any exercise
counts, right? How about Harvest? That's happening, too. And I suppose I
better find some of my fall decorations, huh? The time just gets away from me
if I am not careful. Some things I just need to make time for, especially with
my weight loss efforts.
Do you have a plan for making time to come to WW meetings? Do you have a
plan for those ballgame nights, those days when you're on the run and those days
when you are TOO TIRED to cook? I know you do because you are
winners!
And winners come to meetings! I hope I'll see
you there! --Zig
Member
Milestones
Superior: –32.6 lbs!!!
(Woo-hoo!)
Hastings: –11
lbs.
16 week
charm
Wanda H. ( S
)
Rita R. ( S
)
20 lb.
star
Rita R. ( S
)
30 lb.
star
Keith L. ( S
)
40 lb.
star
Linda K. ( S
)
What's Your "Why"?
Know your
reasons for losing! They can motivate you all year long.
What brought you to your first Weight Watchers meeting?
Concerns about your health? An upcoming event? A snide remark? As time goes on,
it's easy to lose sight of your "why." And, often, your "why" changes. Staying
connected to the reasons you're a Weight Watchers member can help motivate you
to keep moving forward.
When you first joined, the thrill of something new was the proverbial wind beneath your wings. Armed with program materials, weight-loss tools, smart strategies, and the support of your Leader and fellow members, you were on point and on Plan all the way. Now, things are pretty routine. Perhaps your menu has become a bit same-y. Or the fitness class you once found challenging feels ho-hum (and you've skipped it more than once recently). Maybe you get so wrapped up in taking care of others, there's little time left for you.
Back to basics
Reconnecting with your elementary "whys" can help reignite your enthusiasm for reaching new, realistic goals—on and off the scale. Set aside 15 minutes today, during your lunch break or after dinner, to jot down reasons you decided to live a healthier lifestyle. Here are some ideas to kick-start your list:
Clothing: Have them fit better. Enjoy more stylish options. Feel more comfortable in what you wear. Shop in a wider range of stores.
Physical abilities: Keep up with the kids. Improve your sex life. Climb stairs more easily. Fit into airplane seats (and roller coasters!).
Health: Place less stress on your joints. Lower high blood pressure and cholesterol. Sleep better. Lower your risk of heart disease.
Psychological: Increase your self-confidence. Be a good role model for your kids. Boost your mood and improve your self-confidence.
Building a better "why"
We all have the "I want to look good at my friend's wedding" reasons—but to reach your goals and be successful in the long run, you'll need "whys" like improving your health and boosting your self-confidence.
Also if your motivation is based on someone else's body, or fueled by someone else's opinion, it's likely to fade quickly. And such unrealistic expectations may make you frustrated and impatient with your progress. But when you decide to eat healthy and get fit for you then your experience will be more positive, rich, and rewarding. At first you might be motivated by the negative. You hate shopping for swimsuits and jeans. Or you're sick and tired of feeling sick and tired. However, when you frame your reasons positively, they'll be more appealing, hopeful, and forward-thinking. And that's exactly the direction you're headed.
When you first joined, the thrill of something new was the proverbial wind beneath your wings. Armed with program materials, weight-loss tools, smart strategies, and the support of your Leader and fellow members, you were on point and on Plan all the way. Now, things are pretty routine. Perhaps your menu has become a bit same-y. Or the fitness class you once found challenging feels ho-hum (and you've skipped it more than once recently). Maybe you get so wrapped up in taking care of others, there's little time left for you.
Back to basics
Reconnecting with your elementary "whys" can help reignite your enthusiasm for reaching new, realistic goals—on and off the scale. Set aside 15 minutes today, during your lunch break or after dinner, to jot down reasons you decided to live a healthier lifestyle. Here are some ideas to kick-start your list:
Clothing: Have them fit better. Enjoy more stylish options. Feel more comfortable in what you wear. Shop in a wider range of stores.
Physical abilities: Keep up with the kids. Improve your sex life. Climb stairs more easily. Fit into airplane seats (and roller coasters!).
Health: Place less stress on your joints. Lower high blood pressure and cholesterol. Sleep better. Lower your risk of heart disease.
Psychological: Increase your self-confidence. Be a good role model for your kids. Boost your mood and improve your self-confidence.
Building a better "why"
We all have the "I want to look good at my friend's wedding" reasons—but to reach your goals and be successful in the long run, you'll need "whys" like improving your health and boosting your self-confidence.
Also if your motivation is based on someone else's body, or fueled by someone else's opinion, it's likely to fade quickly. And such unrealistic expectations may make you frustrated and impatient with your progress. But when you decide to eat healthy and get fit for you then your experience will be more positive, rich, and rewarding. At first you might be motivated by the negative. You hate shopping for swimsuits and jeans. Or you're sick and tired of feeling sick and tired. However, when you frame your reasons positively, they'll be more appealing, hopeful, and forward-thinking. And that's exactly the direction you're headed.
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
8/23 – 9/26 BOGO
Granola Bites Sale: Buy any box of Granola Bites and get the second box free!
$4.95 value
Discounted/promotional pricing starting 8/16 until
further notice:
Electronic Food Scale: $29.95 (regularly $39.95)
PointsPlus Calculator: $4.95 (regularly $9.95)
PointsPlus Pedometer: $14.95 (regularly $23.95)
*Please remember that additional discounts/coupons
can’t be combined with already discounted pricing.
50% off Cookbook Sale: small
cookbooks $4.95, large cookbooks $7.45
-
Mouthwatering breakfasts, lunches, and dinners that squeeze every bit of flavor out of your daily PointsPlus® Target
-
Over 120 gluten-free recipes
-
Includes 70 recipes that work with Simply Filling
9/6 – until further notice: Starter Kits will be
discounted to $24.95
Shop,
Eat Out, Power Foods Guide,
Success Handbook,
Find Your
Fingerprint and Plan & Track will be discounted to $5
9/6 – 9/26: Smoothies and Oatmeal will be on sale for
$4.95;
Candies will be on sale for
$1.50
Working For the Right Goal
Sure, the
scale’s important. But don’t let it be the only measure of your
success.
When you’re trying to lose weight, it’s
easy to get caught up in focusing on what the number on the scale is (or isn’t)
doing. But working toward and achieving other goals along the way — even when
your weight stays constant — can give your motivation a much-needed boost. Which
in turn helps keep your habits on track during otherwise-frustrating plateaus.
If you haven’t established any victories to aspire to, now’s
the time to jot some down, or even blog about them in the Community. To make
sure you’re choosing goals that will really motivate you, ask yourself these
questions:
- Is the goal meaningful? Some people find motivation
in their wardrobe, celebrating when they fit into a smaller size (although these
days, vanity sizing can give a false sense of
achievement:
Other people work toward fitness goals, calling it a victory when they shave time off their best jogging pace or increase the amount of weight they lift. The key here is to be honest with yourself and think about what really makes you tick, and what would make you the most proud. If you’re not a keen exerciser yet, but you love a challenge, a fitness goal might be just the thing to get you moving. But if becoming more active is already a daunting prospect, it might feel like you’re setting yourself up for failure. Keep your “to do” list tied to things that will stay positive for you as you work to achieve them.
- Is it really aspirational? It’s fine to add small
goals you know you’ll achieve just for the encouragement you get from checking
things off your list. But don’t focus solely on these — the ultimate
satisfaction just isn’t the same. Include a couple that won’t give you such
immediate gratification, but do keep them reasonably accessible (see next point,
below).
- Is it doable and realistic in the relative
short-term? Running a marathon is a fantastic ambition…for an experienced
runner. Aiming to lower your cholesterol can be doable…as long as you’re not
expecting a fast 30-point drop. When you’re setting goals, make sure they make
sense given your body type, health, skill set and patience level. If necessary,
break down very lofty goals into more achievable segments.
- Is it measurable? “I want to look and feel better” may sound like a good objective — but unless you clearly outline what it means, how will you know when you’ve achieved it? Assign specific criteria to your goals so it will be very clear when they’ve been met, so you can celebrate them and reward yourself
Enjoy this decadent combination of
sweetness in our limited edition Weight Watchers® Caramel Toffee Smoothie.
Our smoothies help meet the Good
Health Guideline for milk products and (when prepared) count as a Weight
Watchers Power Food!
And every serving provides good
sources of calcium and protein—and just 2
PointsPlus® value.
Safe Fall Fitness
Get active and
stay safe when the days get short and the temperatures drop.
Fall is an excellent time for
exercising outdoors: The humidity and temperature are lower, yet there's still
some daylight left when you get home from work or school. Many communities
schedule walks, races, and family fitness events (often for charity causes)
during the fall.
Revving up your physical activity now can also help fight
the hibernation mentality that sets in as daylight dwindles, says Cedric Bryant,
PhD, chief science officer at the American Council on Exercise. "Some people
find that without fresh air and light, the change in season triggers consumption
of more calories," says Bryant.
Still, with fall's nippy air and loss of light, it's important to stay both comfortable and safe. Here are some simple steps to minimize discomforts and dangers:
1. Start reflecting
Don't just trust the reflectors on shoes or bikes to make you visible to motorists when you're out at twilight or later. "You really need something that closely corresponds to a driver's line of sight," says Bryant. Best bet: light-colored clothing topped with a vest made of reflective material or crossed with reflective tape.
2. Bear the glare
The sun's rays slant more in fall, so keep in mind that when the light is at your back, it's in the eyes of oncoming drivers. Try to stay off busy streets, and face traffic when on foot so you can see what's coming. Wear shades to cut glare.
3. Get a partner
Walking, jogging or pedaling with a companion not only makes you more likely to stick with a program, it also makes you more visible to motorists.
4. Spend more time warming up
If you usually skip a warm-up, start by taking at least five minutes to do some light exercise, such as easy walking, before your main workout. While your body's core maintains a steady temperature no matter what the season, muscles, tendons, and ligaments will be colder in cool air. "That means it takes longer for them to warm up and become more pliable to protect against injury," says Bryant.
5. Dress in layers
Get off to a warm start by wearing a T-shirt made of a material that wicks sweat away from skin (not cotton). Top that with breathable items such as a fleece vest and/or a sweatshirt or windbreaker (and don't forget gloves and a hat if it's chilly enough). That way, you can remove clothing if you're getting too warm.
Still, with fall's nippy air and loss of light, it's important to stay both comfortable and safe. Here are some simple steps to minimize discomforts and dangers:
1. Start reflecting
Don't just trust the reflectors on shoes or bikes to make you visible to motorists when you're out at twilight or later. "You really need something that closely corresponds to a driver's line of sight," says Bryant. Best bet: light-colored clothing topped with a vest made of reflective material or crossed with reflective tape.
2. Bear the glare
The sun's rays slant more in fall, so keep in mind that when the light is at your back, it's in the eyes of oncoming drivers. Try to stay off busy streets, and face traffic when on foot so you can see what's coming. Wear shades to cut glare.
3. Get a partner
Walking, jogging or pedaling with a companion not only makes you more likely to stick with a program, it also makes you more visible to motorists.
4. Spend more time warming up
If you usually skip a warm-up, start by taking at least five minutes to do some light exercise, such as easy walking, before your main workout. While your body's core maintains a steady temperature no matter what the season, muscles, tendons, and ligaments will be colder in cool air. "That means it takes longer for them to warm up and become more pliable to protect against injury," says Bryant.
5. Dress in layers
Get off to a warm start by wearing a T-shirt made of a material that wicks sweat away from skin (not cotton). Top that with breathable items such as a fleece vest and/or a sweatshirt or windbreaker (and don't forget gloves and a hat if it's chilly enough). That way, you can remove clothing if you're getting too warm.
NEXT WEEK in the MEETING
ROOM
My Success Story: Set Your
Course
Member
Recipes
| VEGETABLE CHEESE SOUP | |
| Makes 10 servings, 2 PointsPlus
per cup 3 cans fat-free chicken broth (bring to a boil) 1 can Rotel tomatoes (cook with veg in broth) 2 lbs frozen California vegetables (add to broth, cook til done) 10 oz light Velveeta cheese, stir into hot mixture until melted. Make in large pot or dutch oven. Great on baked potatoes. Can use all broccoli or all cauliflower instead of California blend vegetables. |
Weight Watchers
Cauliflower Soup
Points: 1 weight watchers pointsplus
Servings: 8 servings
Serving Size: 1 cup
1 tablespoons olive oil
1 medium onion, sliced thin
1 large head fresh cauliflower
Salt, to taste
Sprig of thyme (optional)
4 1/2 cups hot water, divided
Freshly ground black pepper, to taste
Points: 1 weight watchers pointsplus
Servings: 8 servings
Serving Size: 1 cup
1 tablespoons olive oil
1 medium onion, sliced thin
1 large head fresh cauliflower
Salt, to taste
Sprig of thyme (optional)
4 1/2 cups hot water, divided
Freshly ground black pepper, to taste
1. Warm the
olive oil in a heavy-bottomed pan. Cook the onion in the olive oil over low heat
without letting it brown for about 15 minutes.
Don’t worry if
it browns a touch, just make sure it doesn’t burn.
2. Add the cauliflower, salt and pepper to
taste, and 1 cup water.
Raise the heat slightly to a simmer,
cover the pot tightly and stew the cauliflower for 15 to 18 minutes, or until
tender.
3. Add another 3 cups hot water, bring to
a low simmer and cook an additional 20 minutes uncovered. Add the thyme here if
you are using it.
4. Purée the soup in a blender to a very
smooth, creamy consistency. Let the soup stand for 20 minutes. In this time it
will thicken slightly.
5. Serve with a drizzle of olive oil,
Parmesan cheese, fresh black pepper, or fresh herbs.
Spinach Corn Enchilada Casserole
Recipe
(serves 4)
2-10 ounce packages frozen spinach
2 cups frozen corn kernels
1.5 cups grated cheddar cheese
1 4.5 ounce can chopped green chiles
4 corn tortillas
1/2 cup canned enchilada sauce or your favorite jarred salsa
2 cups frozen corn kernels
1.5 cups grated cheddar cheese
1 4.5 ounce can chopped green chiles
4 corn tortillas
1/2 cup canned enchilada sauce or your favorite jarred salsa
Heat oven to 375 F. Thaw spinach in
microwave and squeeze out excess liquid.
Add spinach and corn to large bowl and mix
with 1 cup cheese and chiles.
Spray a 9x13 casserole dish with non-stick
spray and spread spinach mixture evenly in dish.
Add tortillas, spread sauce on top of
them, and add 1/2 cup left over cheese.
Cook for 15 minutes and
enjoy!
9 PointsPlus for 4 servings or 6
PointsPlus if you divide recipe into 6 servings
Pumpkin Cupcakes with
Frosting
Servings:
Servings:
24
• Serving
Size:
1 cupcake
Points+:
3
pts
18.25 oz Betty Crocker Golden
Vanilla Super Moist Cake Mix
2 tsp pumpkin pie spice
1 cup canned 100% pure
pumpkin
1 cup water
For the Pumpkin Cream Cheese
Frosting:
8 oz Philadelphia 1/3 fat cream
cheese
1/2 cup pureed pumpkin (canned
is fine)
1 tsp vanilla extract
1 tsp cinnamon
1 tsp pumpkin pie spice
5 tbsp packed brown sugar
Preheat
oven to 350°.
Line
a cupcake tin with cupcake
wrappers.
Combine
cake mix and pumpkin spice
in a large bowl.
Add
pumpkin puree and water, mix
about 2 minutes.
Fill
cupcake liners 2/3 full and
bake about 20 - 25 minutes, or until a toothpick inserted comes out
clean.
For the frosting,
combine
the cream cheese, pumpkin,
vanilla, cinnamon, pumpkin pie spice and brown sugar until smooth. You can use a
spatula to ice the cupcakes or pipe them which may require making more frosting.
Makes 24. Pumpkin Cupcakes (no frosting)
Skinnytaste.com
Servings: 24
Serving Size:
1 cupcake
Points+:
2
ptsRed Hot Apple Pie in a Mug
12 to 15 pieces Red
Hots Cinnamon Flavored Candy
1/2 sheet (2
crackers) low-fat cinnamon graham crackers
2 tablespoons
fat-free whipped topping (from an aerosol canister), or more for optional
topping
Dash cinnamon
Directions
Put apple cubes in a
microwavable cup or mug. Top with Red Hots. Cover and microwave for 2 minutes.
Stir well. Re-cover and microwave for an additional 1 to 2 minutes, until apple
cubes are soft.
Once cup or mug is cool enough to
handle, mix contents well. Allow to cool for about 10 minutes.
Top with most of the crushed graham
crackers followed by the whipped topping. Add an extra serving of whipped
topping, if you like.
Sprinkle with a little cinnamon and
remaining crushed grahams. Voila!
PER SERVING (entire recipe): 140
calories, 0.5g fat, 44mg sodium, 47g carbs, 3.5g fiber, 24.5g sugars, 0.5g
protein
2011 Hungry Girl. All Rights Reserved.
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