MIDWEEK MINUTES September 5, 2015
Midweek
Minutes
September 5,
2015
Hello, Winners!
It's Labor Day weekend in Huskerland,
and the first Husker football game is today! If that doesn't suit you, there is
always the State Fair, or you can also watch
some U.S. Open Tennis this holiday weekend.
You sure can't say it's boring in the fall.
With the cold front moving in, it should be very pleasant outside after this
heat wave, and I am SO READY for a 3-day weekend, even though I shall miss the
folks in Superior on Monday.
Autumn is coming, and so is the "dreaded Bermuda Triangle" of
holidays. Don't YOU want to feel good, look good, and STOP the DIETING cycle
(joining AGAIN in January, I mean)? Aren't you TIRED of that? Don't you think
you are worth it?
WHO
…inspired you to join WW?
…do you turn to for motivation?
…would you say is your biggest cheerleader?
…do you wish you could motivate to join WW with you?
…inspired you to join WW?
…do you turn to for motivation?
…would you say is your biggest cheerleader?
…do you wish you could motivate to join WW with you?
WHAT
…does this weekly meeting provide you?
…would you say is your biggest motivation challenge?
…changes can you expect in your life because of your weight loss?
…plans do you have to celebrate once you reach goal?
WHY
…did you join WW?
…is weight loss important to you?
…does weight loss improve your self-image?
…can having a weight-loss buddy improve your motivation?
WHEN
…was the last time someone complimented you on your weight loss?
…do you anticipate reaching your goal?
…does a weight gain bother you the most?
…do you find it hardest to stay motivated?
WHERE
…do you keep the clothing that no longer fits you?
…do you turn when you need self-motivating?
…do you keep your WW materials in the time between meetings?
So, remember, if
you are a Superior member and attend another meeting this week, you get a box of
bars on September 14. This is the time of year to get serious, and we’re here
to help! Have a lovely weekend! --Zig
Member
Milestones
Superior:
–26.6 lbs
Hastings: 5
lbs.
25 lb.
award
Keith L ( S
)
Awesome! (Yes, You)
When the
going gets tough, remember that you are, too!
The truth is, some days or even weeks,
you don’t feel so awesome. Losing weight seems like a lot of work. That’s when
it makes sense to step back and take stock of all of the steps you’ve made in
the right direction so far. Everything counts, big and small.
We all have days we’d rather forget. But as you explored in
your meeting, even then, there’s something good to say. Maybe you chose an
actual orange over the orange-hued cheese puffs for a snack. Or you paced
instead of sitting during a phone call. Cast your sights back even farther, and
consider all the positive things you’ve done, even if this isn’t your
first time on this journey.
Do any of these weight-loss accomplishments ring a bell?
At your next meeting, ask those around you what successes keep them going strong in their weight loss plan.
Do any of these weight-loss accomplishments ring a bell?
- My life has changed for the better.
- I have a few healthy habits that are second nature to me now.
- I'm better at standing up to weight-loss challenges.
- I've made positive changes to ensure my — and my family's — good health.
- I actually like healthy actions (more than I ever thought I would!).
- I've helped, encouraged, or inspired others to lose weight because of my success.
At your next meeting, ask those around you what successes keep them going strong in their weight loss plan.
BRING A FRIEND TO YOUR NEXT MEETING!!!
7 Key Steps to Losing Weight
You have to
believe in yourself to hit your weight-loss goals. Get 7 key strategies to help
you stay focused while you're losing weight.
When trying to lose weight, believing
in your goals and having a positive attitude can be as important as improving
your diet and being active. If you have a plan to keep yourself motivated while
you're losing weight, you stand a better chance of succeeding.
"People struggling to lose weight often talk about their
lack of willpower, as if willpower is something that you are either born with,
or not," says Palma Posillico, former VP of training and development for Weight
Watchers International. "Losing weight is all about 'wantpower' — about
recognizing that you already have all the resources you need to get what you
want."
These resources include knowing what you want, knowing how to get it and knowing how to keep yourself motivated along the way. Here are some strategies to help you discover all three and reach your weight-loss goals.
1. Plot out your goals
It helps to have an action plan to keep you on track. "Storyboarding" is a technique used by movie directors to sketch out a plotline, frame by frame, before they start filming. In a similar way, you can make a blueprint for success by breaking your goal down into parts. Say you've given yourself three months to lose 10 pounds. Make a chart of the timeline and build it up, week by week, with details of shopping strategies, exercise tips and so forth—anything that helps make your goal concrete and achievable.
2. Envision your success
Athletes mentally rehearse every step of their winning routine to make it feel attainable. In the same way, you can make your own goals as real as possible by visualizing yourself succeeding in particular scenarios, like making the right choices when dining out. Revisit these scenarios often, and think about how good you'll feel about achieving your goals.
3. Don't sabotage yourself
Many of us unconsciously sabotage ourselves with self-destructive thoughts such as "I'll never lose weight." Whenever you catch yourself thinking this way, try to substitute more constructive statements; for example, "I haven't lost as much weight as I would like, but I can change that. I'm going to start by setting aside time to exercise three times each week."
4. Be your own cheerleader
Some people believe it's modest to put themselves down. But you wouldn't call a friend "fat" or "ugly," would you? You deserve the same respect, so try becoming your own best friend. Celebrate your progress, and try not to obsess about setbacks.
One way to do this is to make a list of your accomplishments in every area of your life (personal, professional and physical). List the talents and skills that enabled you to achieve them, and look at this list often. Adds Posillico, "Begin a daily journal of everything you did 'right' today." You'll be surprised how quickly it adds up!
5. Avoid being a perfectionist
Try not to think in all-or-nothing terms — that you've blown your diet, for example, simply because you've overdone it at one meal. "We need to be kinder to ourselves, and learn to regard setbacks as learning opportunities," says Posillico.
6. Follow through with your goals
Believing you can achieve your weight-loss goals is important, but you have to act too, by changing your eating habits, increasing your physical activity and so on. You can't just think yourself slim, but you can think yourself into the right frame of mind to optimize your prospects.
7. Affirm your self-belief
Feel your confidence wavering? One way to reinforce your self-belief is with positive affirmations: simple, self-validating statements repeated as often as possible, preferably daily. Try coming up with one or two of your own, and remember to keep them positive. You can — and you will — succeed, as long as you believe you can do it!
These resources include knowing what you want, knowing how to get it and knowing how to keep yourself motivated along the way. Here are some strategies to help you discover all three and reach your weight-loss goals.
1. Plot out your goals
It helps to have an action plan to keep you on track. "Storyboarding" is a technique used by movie directors to sketch out a plotline, frame by frame, before they start filming. In a similar way, you can make a blueprint for success by breaking your goal down into parts. Say you've given yourself three months to lose 10 pounds. Make a chart of the timeline and build it up, week by week, with details of shopping strategies, exercise tips and so forth—anything that helps make your goal concrete and achievable.
2. Envision your success
Athletes mentally rehearse every step of their winning routine to make it feel attainable. In the same way, you can make your own goals as real as possible by visualizing yourself succeeding in particular scenarios, like making the right choices when dining out. Revisit these scenarios often, and think about how good you'll feel about achieving your goals.
3. Don't sabotage yourself
Many of us unconsciously sabotage ourselves with self-destructive thoughts such as "I'll never lose weight." Whenever you catch yourself thinking this way, try to substitute more constructive statements; for example, "I haven't lost as much weight as I would like, but I can change that. I'm going to start by setting aside time to exercise three times each week."
4. Be your own cheerleader
Some people believe it's modest to put themselves down. But you wouldn't call a friend "fat" or "ugly," would you? You deserve the same respect, so try becoming your own best friend. Celebrate your progress, and try not to obsess about setbacks.
One way to do this is to make a list of your accomplishments in every area of your life (personal, professional and physical). List the talents and skills that enabled you to achieve them, and look at this list often. Adds Posillico, "Begin a daily journal of everything you did 'right' today." You'll be surprised how quickly it adds up!
5. Avoid being a perfectionist
Try not to think in all-or-nothing terms — that you've blown your diet, for example, simply because you've overdone it at one meal. "We need to be kinder to ourselves, and learn to regard setbacks as learning opportunities," says Posillico.
6. Follow through with your goals
Believing you can achieve your weight-loss goals is important, but you have to act too, by changing your eating habits, increasing your physical activity and so on. You can't just think yourself slim, but you can think yourself into the right frame of mind to optimize your prospects.
7. Affirm your self-belief
Feel your confidence wavering? One way to reinforce your self-belief is with positive affirmations: simple, self-validating statements repeated as often as possible, preferably daily. Try coming up with one or two of your own, and remember to keep them positive. You can — and you will — succeed, as long as you believe you can do it!
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 two boxes 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 (reg.$39.95),
Calculator: $4.95 (reg.
$9.95),
Pedometer: $14.95 (reg.
$23.95)
*Please remember that additional discounts or coupons cannot be
combined with already discounted pricing.
50% off Cookbook Sale:
small cookbooks $4.95, large cookbooks $7.45
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.
The Best Way to Stay on Plan: Bag It!
Who has time to
eat right? You do, if you follow our tips and tote your meals and
snacks.
1. Stock up on containers.
Buy a variety of plastic or glass containers of various shapes and sizes to accommodate different food types and servings. Make sure they're microwave safe and light enough to carry around.
2. Get yourself a soft collapsible cooler or tote.
These now come in many sizes and styles and feature useful extras such as hot and cold pockets and drink compartments. Choose one that meets your needs.
3. Buy prepackaged items.
Individual servings of tuna fish and crackers, yogurt with granola -- even baby carrots -- are now sold in single-serving baggies. Add bananas and oranges, the ultimate "prepackaged" fruits, in your shopping cart. Already-prepared foods such as roasted chicken, marinated meat and poultry, frozen soy burgers and stir-fry vegetable mixes can help cut cooking time, too.
4. Make a batch of soup on Sunday.
If you cook a dish or two on the weekend, you'll have workday lunches ready for the entire week. Divvy them up into portion-controlled containers, and pop them into the freezer. (Remember to leave room at the top of the container for expansion.) Other good make-ahead dishes that keep well: rice and legume salads, and healthy dips, such as hummus. Grill extra boneless chicken breasts to use in sandwiches and on top of salads.
5. Grab smart food choices.
Too busy for breakfast? Instead of being tempted by a jumbo muffin on the way to work, try individually wrapped cereal and granola bars, yogurt and fruit. Also, be sure to pack snacks to get you through a long day.
6. Stay hydrated.
Don't forget to pack beverages like plain and flavored seltzer waters, vitamin waters, and diet sodas.
Quick-To-Fix Meal Ideas
Beefy Vegetable Soup
Heat up a can of low-fat chicken noodle soup; toss in cooked lean beef strips, peas and carrots; tote to work in a thermos.
Steamed Chinese
Chinese food is an easy option when you're short on time. Order steamed chicken and broccoli with garlic sauce on the side then doggy bag the rest. This dish is typically large enough to get 2 or 3 more meals.
Cheese "Burger"
Microwave a frozen soy-based vegetable burger. Top it with a slice of low-fat cheese and pair it with roasted vegetables.
Ham and Turkey Roll
It's not fancy, but even rolled up pieces of deli-sliced turkey breast and lean ham wrapped around fresh vegetable sticks will do the trick for a protein blast when you're crunched for time.
Buy a variety of plastic or glass containers of various shapes and sizes to accommodate different food types and servings. Make sure they're microwave safe and light enough to carry around.
2. Get yourself a soft collapsible cooler or tote.
These now come in many sizes and styles and feature useful extras such as hot and cold pockets and drink compartments. Choose one that meets your needs.
3. Buy prepackaged items.
Individual servings of tuna fish and crackers, yogurt with granola -- even baby carrots -- are now sold in single-serving baggies. Add bananas and oranges, the ultimate "prepackaged" fruits, in your shopping cart. Already-prepared foods such as roasted chicken, marinated meat and poultry, frozen soy burgers and stir-fry vegetable mixes can help cut cooking time, too.
4. Make a batch of soup on Sunday.
If you cook a dish or two on the weekend, you'll have workday lunches ready for the entire week. Divvy them up into portion-controlled containers, and pop them into the freezer. (Remember to leave room at the top of the container for expansion.) Other good make-ahead dishes that keep well: rice and legume salads, and healthy dips, such as hummus. Grill extra boneless chicken breasts to use in sandwiches and on top of salads.
5. Grab smart food choices.
Too busy for breakfast? Instead of being tempted by a jumbo muffin on the way to work, try individually wrapped cereal and granola bars, yogurt and fruit. Also, be sure to pack snacks to get you through a long day.
6. Stay hydrated.
Don't forget to pack beverages like plain and flavored seltzer waters, vitamin waters, and diet sodas.
Quick-To-Fix Meal Ideas
Beefy Vegetable Soup
Heat up a can of low-fat chicken noodle soup; toss in cooked lean beef strips, peas and carrots; tote to work in a thermos.
Steamed Chinese
Chinese food is an easy option when you're short on time. Order steamed chicken and broccoli with garlic sauce on the side then doggy bag the rest. This dish is typically large enough to get 2 or 3 more meals.
Cheese "Burger"
Microwave a frozen soy-based vegetable burger. Top it with a slice of low-fat cheese and pair it with roasted vegetables.
Ham and Turkey Roll
It's not fancy, but even rolled up pieces of deli-sliced turkey breast and lean ham wrapped around fresh vegetable sticks will do the trick for a protein blast when you're crunched for time.
NEXT
WEEK:
Who’s
ready for a fresh start?!! Today you begin to write YOUR Success
Story!
Get your “My Success Story”
booklet in the meeting room this week! It’s MORE than
a weight tracker!!! Come and find
out!
Measuring success in multiple ways
(rather than just the number on the scale)
can helps you stick with the
program—and ultimately lead to success.
Member
Recipes
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.
Chopped
Black Bean and Corn Mason Jar Salad
Skinny Mom’s Kitchen
Serves: 5
Ingredients
5 wide mouth quart size mason jar
salads
1 ¼ cup salsa
1 6 ounce container plain greek
yogurt
1 quart cherry tomatoes, halved
1 red onion, chopped
2 cans black beans, drained and
rinsed
1 12 ounce package frozen corn,
thawed
2 avocados, peeled and chopped
5 ounce block pepper jack cheese, cut into small
cubes
4-5 cups chopped romaine lettuce
¼ cup or more chopped cilantro
(optional)
Instructions
In each of the mason jars pour ¼ cup of salsa.
Then divide the greek yogurt evenly among the jars.
This will equal about 1 ½ tablespoons of greek
yogurt per jar.
Next divide and layer the rest of the ingredients
evenly between the 5 mason jars starting with tomatoes then following with
onions,
black beans, corn, avocado, cheese, and ending
with romaine and cilantro. When ready to eat pour into a bowl, mix together, and
enjoy!
Notes
Make
Ahead Instructions
This can be made up to 5 days ahead of time.
This can be made up to 5 days ahead of time.
Nutrition
Information
Serving size: 1 mason jar
salad Calories: 449 Fat: 23 Carbohydrates: 68 Fiber: 21 Protein: 26
BLT-rific Mac 'n
Cheese
2011 Hungry Girl. All Rights
Reserved.
PER SERVING (1/4th of
recipe, about 1 cup)
PointsPlus® value 6
3 slices turkey bacon or
center-cut bacon
4 1/2 oz. (about 1 1/2
cups) uncooked whole-wheat or high-fiber penne pasta
2 large yellow summer
squash
3 cups chopped fresh
spinach
1 large tomato, chopped and
seeded
4 wedges The Laughing Cow
Light Creamy Swiss cheese
2 tbsp. fat-free sour
cream
2 slices fat-free cheddar
cheese
Optional: salt and black
pepper
Bring a skillet sprayed
with nonstick spray to medium heat on the stove.
Add bacon and cook until
crispy,
about 4 minutes per side.
Once cool enough to handle,
crumble or chop and set aside.
In a large pot, prepare
pasta al dente (firm) according to the instructions on the package. Drain well,
return to the pot, and
cover to keep warm.
While water comes to a boil
and while pasta cooks, cut squash into pieces similar to the size of
penne,
about 2 inches long and 1/2
inch thick.
Spray a large skillet (with
a lid) with nonstick spray, and bring to medium heat on the stove. Add
squash,
cover, and cook for 5
minutes, occasionally uncovering to stir.
Add spinach and tomato to
the skillet, re-cover, and continue to cook for about 1 minute. Remove
cover
and continue to cook,
stirring occasionally, until spinach has wilted, tomato is soft, and most of the
excess
liquid has cooked off,
about 3 minutes. Drain any remaining excess liquid. Set aside.
Place cheese wedges in a
microwave-safe bowl and stir to break them up. Add sour cream and
cheese
slices, breaking cheese
slices into pieces as you add them. Microwave for 30 seconds, and then
stir
thoroughly. Microwave for
another 30 seconds, or until cheeses have fully melted. Mix until
smooth.
Add cheese mixture and
cooked veggies to the pasta. Toss to coat. Top with bacon. If needed, bring
to
desired temperature on the
stove. If you like, season with salt and pepper, to taste. Serve it
up!
MAKES 4 SERVINGS
Steak and Cheese Sandwiches with Onions and
Mushrooms
Gina's Weight Watcher
Recipes
Servings: 4
Serving Size: 1 sandwich
Points+: 9 pts
Ingredients:
For the steak:
1/2 lb thin cut beef round
sandwich steaks
1/2 large onion, sliced into
rings
1/2 tsp olive oil
8 oz sliced
mushrooms
4 seconds cooking spray (I like
Smart Balance)
garlic powder to
taste
salt and fresh cracked pepper
to taste
For the
sandwich:
12 oz French bread or baguette,
cut into 4 pieces (see
tip)
4 slices reduced-fat cheese
slices (I used Sargento provolone)
Directions:
Start by preparing the steak,
click Quick Skillet
Steak with Mushrooms and Onions for the recipe.
Preheat
oven to 425° or set your
broiler to low.
Once the steak is cooked and
ready, cut bread
into 4 pieces (see tip ). Divide steak and mushrooms
evenly
between four sandwiches and
place a slice of cheese on each one. Place sandwiches on a cookie
sheet
and heat in the oven or broiler
until the cheese melts; 2 - 3 minutes, careful not to burn if using the
broiler.
Enjoy!!
Chicken, Bacon, Avocado
Wrap
9 points+
This recipe is a great way to use your
leftover barbecue chicken. Simply add bacon, avocado, cheese and more BBQ sauce
one one delicious wrap!
(1 serving)
1
Mission Life Balance Whole Wheat Tortilla
1oz
sliced BBQ chicken
1 Tbsp
BBQ Sauce
1 slice
TJ’s lite cheddar cheese
1 slice
TJ’s cooked turkey bacon, crumbled (cooked in the microwave!)
1/4
small avocado, sliced
Spinach
& romaine leaves
* Make this VEGETARIAN by using the Morning Star Chickenless Strips
& Fakin Bacon.
Heat
tortilla up in a nonstick pan sprayed with nonstick spray while the turkey bacon
cooks in the microwave (about 2 minutes a slice).
Flip
tortilla and top with cheese. Remove pan from heat but leave tortilla in pan so
cheese milks. Add all the fixin’s and enjoy!
Frozen Strawberry Layer
Cake
Servings: 12
Points Plus Values: 5
Cook time: 20 mins
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.
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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