MIDWEEK MINUTES September 26, 2015worki
Midweek
Minutes
September 25,
2015
Hello,
Winners!
I apologize to anyone who did not
get the newsletter last Saturday. I have no idea what the “computer gods” did
with it, so I did resend it. Hope you got that one. I have not posted that
newsletter on Facebook, so that means I will have two to post on Zig’s
Winners this weekend. I also need to post the calendar for October! (I
have attached it here. So much to do! The Huskers are far ahead in the football
game, so I can finish my newsletter while my laundry is going! (Amend that!
Right now...whew! Huskers pulled it off!)
I’m sure you are all busy as well
with harvest and ball games and a thousand other things too.
Although my days and evenings
are full, I DO have a handful of things I like to do to give myself much needed
ME TIME. One of the things I like to do is to go to the Farmer’s Market on
Saturday after the Hastings WW meeting. I also like to lie in a tanning bed,
which I have not done yet this season (yes, I used plenty of sun-screen), and I
love to read books, whether or not they are print books or audio books in my
car. There are some other things I do including fitness activities and even
watching some of the new fall shows (which would be better if they didn’t all
happen on Sunday nights!)
Enough about me,
but I am SO PUMPED about this week’s upcoming topic about how to get more ME
TIME. I hope that your ME TIME includes coming to meetings! The Hastings
meeting is missing MANY members lately. Is it just because of Husker football?
Judging from the number of folks who get the newsletter, our meeting room should
be overflowing, but it isn’t, and I encourage you to come and help us keep
going, or the Saturday morning might just disappear. As much as I love extra
time, I sure don’t want to give up a meeting due to low attendance. If it’s my
fault, and there is something I am doing wrong, please let me know.
I hope to see
everyone this week in both my locations!
Reminder to
Superior...it’s potluck Monday coming up! Love all your figure-friendly
goodies! –Zig
Member
Milestones
Superior: –16.8
lbs
Hastings: –3.4
lbs.
45 lb.
star
Linda K. ( S
)
It's Your Goal!
Choose one that works for your life.
Whether it’s 15 pounds or 100, losing weight demands
patience, perseverance, and flexibility. But it doesn’t have to be an
unrelenting slog. The key thing is to set goals that are tailored to your
lifestyle, and that you can break down into interim targets that are more easily
and quickly reached. (Each time you reach one of these smaller milestones,
celebrate!) When you aim only for that goal in the distance, you’re more likely
to be frustrated by the fact that your losses are small and the process is slow.
In any case, with goals long-term or short-term, remember that you're learning
healthy behaviors for life, which you can continue to fine-tune and improve
upon.
Here are some ways to settle upon a weight-loss goal that suits you:
Have realistic expectations
Safe weight loss means an average of up to 2 pounds per week (after the first few weeks, when you might lose more). It might not sound like much, but think about how those pounds lost add up: One pound per week equals 52 pounds in a year.
Set small goals
Choose the next step that feels right for you. Have you reached a 10 percent target yet? Are you striving for a 5-pound star? Is there a pair of pants in your closet you’re looking forward to fitting back into? Whether your next goal reflects pounds lost or a smaller clothing size, focus on that and celebrate your success when you reach that target.
Choose an appropriate goal
Check out our healthy-weight-range-for-you calculator. If you're within the healthy range and haven't met your personal goal, talk to your Meeting Room team about a goal you'd be happy with. You can also speak to your doctor about a goal that's right for you.
Here are some ways to settle upon a weight-loss goal that suits you:
Have realistic expectations
Safe weight loss means an average of up to 2 pounds per week (after the first few weeks, when you might lose more). It might not sound like much, but think about how those pounds lost add up: One pound per week equals 52 pounds in a year.
Set small goals
Choose the next step that feels right for you. Have you reached a 10 percent target yet? Are you striving for a 5-pound star? Is there a pair of pants in your closet you’re looking forward to fitting back into? Whether your next goal reflects pounds lost or a smaller clothing size, focus on that and celebrate your success when you reach that target.
Choose an appropriate goal
Check out our healthy-weight-range-for-you calculator. If you're within the healthy range and haven't met your personal goal, talk to your Meeting Room team about a goal you'd be happy with. You can also speak to your doctor about a goal that's right for you.
| Continuing 9/27 Until Further Notice: |
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| Beginning 10/4 Until Further Notice: |
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| While Supplies Last: | Dulce de Leche Mini Bar $3.95 |
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
IN THE MEETING ROOM THIS
WEEK
The month wraps up with a discussion of the
third major component of My Success Story: “Me time”.
Committing to taking care of ourselves
leads us to a greater sense of fulfillment and health benefits. This meeting
helps us begin to think through how to make time for ourselves each week by
engaging in activities we enjoy
Member
Recipes
Weight Watchers Low Fat Pumpkin Bars
recipe
Ingredients2 cups cooked pumpkin
1 2/3 cups sugar
1 cup fat free egg substitute
1 cup applesauce
2 cups flour
1/2 cup walnuts, chopped
2 teaspoons cinnamon
1 teaspoon baking soda
2 teaspoons baking powder
1 teaspoon salt
1 2/3 cups sugar
1 cup fat free egg substitute
1 cup applesauce
2 cups flour
1/2 cup walnuts, chopped
2 teaspoons cinnamon
1 teaspoon baking soda
2 teaspoons baking powder
1 teaspoon salt
Icing
ingredients2
cups confectioners’ sugar
1 (3 ounce) package reduced-fat cream cheese, softened
2 tablespoons butter
1 -2 teaspoon skim milk
1 teaspoon vanilla
1 (3 ounce) package reduced-fat cream cheese, softened
2 tablespoons butter
1 -2 teaspoon skim milk
1 teaspoon vanilla
Preparation1. Preheat the oven to 350° F.
2. Beat together the sugar, egg substitute, applesauce and pumpkin.
3. Sift the dry ingredients into a bowl, mix well.
4. Pour into a 15x10x1 pan and bake for about 23-27 minutes.
5. Let cool completely.
6. Mix together the icing ingredients (using more milk if needed).
7. Spread the icing over the cooled pumpkin bars.
Servings: 24 @ 4 PP
Weight Watchers Ground Beef Noodles in Sour Cream
recipe
Makes 6 servings @ 9 PP
Makes 6 servings @ 9 PP
Ingredients
3 cups noodles, uncooked
1 lb ground beef
1 (6 ounce) can mushroom stems and pieces
1 cup onions, chopped
2 tablespoons butter, melted
1 cup sour cream
2 teaspoons Worcestershire sauce
3 cups V-8 vegetable juice (or tomato juice)
2 teaspoons salt
1 dash pepper
1 teaspoon celery salt (optional)
3 cups noodles, uncooked
1 lb ground beef
1 (6 ounce) can mushroom stems and pieces
1 cup onions, chopped
2 tablespoons butter, melted
1 cup sour cream
2 teaspoons Worcestershire sauce
3 cups V-8 vegetable juice (or tomato juice)
2 teaspoons salt
1 dash pepper
1 teaspoon celery salt (optional)
Preparation1. In a large frying pan or Dutch oven, saute the onions in butter until tender, then add meat and brown lightly.
2. Place the noodles in a layer over meat.
3. Combine the tomato juice with the seasonings, and pour over noodles.
4. Bring to a boil, then cover.
5. Simmer over low heat for 30 minutes (or until the noodles are tender).
6. Stir in the sour cream and mushrooms and bring to a boil.7. Serve hot.
WW
POINTS per serving: 9
Weight Watchers Mexican Chicken Casserole
recipe
Makes 6 servings
Makes 6 servings
Ingredients6 boneless skinless chicken breast halves
1 (6 ounce) package stove top chicken flavor stuffing mix
1/2 cup reduced-fat Monterey Jack cheese, shredded
3/4 cup salsa
1 1/4 cups hot water
1 tablespoon low fat margarine (optional)
1 (6 ounce) package stove top chicken flavor stuffing mix
1/2 cup reduced-fat Monterey Jack cheese, shredded
3/4 cup salsa
1 1/4 cups hot water
1 tablespoon low fat margarine (optional)
Preparation1. Preheat the oven to 350 degrees F.
2. In a 2-quart baking pan, stir in the water, 1/4 cup of the salsa, seasoning packet and margarine (if using).
3. Arrange the chicken over the stuffing.
5. Pour the remaining salsa over the chicken.
6. Loosely cover pan with foil; bake for about 35 minutes.7. Sprinkle with cheese while still hot and serve.
WW
POINTS per serving: 5
WW Beef
Goulash
- 1½ lbs boneless chuck roast, trimmed and cut into small pieces
- 2½ cups yukon gold potatoes, peeled and cubed
- 1 cup tomatoes, diced
- 1 tablespoon butter
- ¼ cup all-purpose flour
- 2 garlic cloves, minced
- 4 cups onions, chopped
- 1 tablespoon white wine vinegar
- 2 tablespoons paprika
- 1 (14 ounce) cans reduced-fat beef broth
- 2 bay leaves
- ½ cup water
- Dredge the beef in flour, sprinkle with ½ teaspoon salt and ¼ teaspoon pepper.
- Melt the butter in a Dutch oven over medium-high heat.
- Add beef and cook for about 8 minutes, browning on all sides. Remove the beef from the pan.
- Add the garlic and onion to the pan, sauté for about 10 minutes or until lightly browned.
- Stir in the paprika and vinegar, cook for about 2 minutes.
- Return the beef to the pan.
- Add the tomatoes and bay leaves, cook for about 3 minutes.
- Add the broth and water, bring to a boil.
- Add the potatoes, lower the heat, cover and simmer for about 2 hours.
WW Points Plus: 6
Weight Watchers Apple Crisp
recipe
Ingredients10 apples, peeled, cored, and sliced
1 cup flour
2 1/2 tablespoons sugar
1 teaspoon cinnamon
3/4 cup brown sugar
1 pinch salt
1/2 cup margarine
1 cup flour
2 1/2 tablespoons sugar
1 teaspoon cinnamon
3/4 cup brown sugar
1 pinch salt
1/2 cup margarine
Preparation1. Places the apple slices in a greased 13×9-inch pan.
2. Sprinkle with sugar.
3. Using a pastry cutter, mix the brown sugar, cinnamon, flour, salt and margarine until it forms a clumpy mixture.
4. Sprinkle this mixture over the apples.
5. Bake for about 40 minutes at 375 degrees F.6. Serve with ice cream or whipped cream.
Servings: 16 @ 5 PP
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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