MIDWEEK MINUTES January 23, 2016
Midweek
Minutes
January 23,
2016
Hello,
Winners!
My new grandson
is due on Tuesday, and as you all know, we had a false alarm a couple of weeks
ago. I’ll keep you posted. I surely hope I don’t miss Monday’s meeting. It’s
potluck Monday in Superior. I can’t believe it is the end of January already!
How’s your
January going? At least the forecast says next week will be
better (except on the east coast). Things sure don’t slow down after the
holidays. It’s been so exciting to see so many new members! I want us to keep
all the new members coming and not have the typical leveling off that
happens.Typically, by March, the number of members in the meeting room has
leveled off, which is a shame . That has always concerned me. So, what needs
to happen for folks to realize that the meeting and the program are NOT
something to just try for awhile? Some people have come only once to get the
new program. They have not been back. If they can lose weight and keep it off
on their own, well, great. That's not the case for me. Some people think they
should be losing fast and quit because they think they are wasting their money.
Others come and weigh, but they don't stay for the meetings. Some people come
and don't lose weight because they are not working the program, and then they
quit.
If you
are serious about getting healthy and fit, a Weight Watchers meeting is the
place to do it. It's the end of January, and I know that the cabin fever we are
experiencing is taking its toll. Let's think POSITIVE! What better way to keep
motivated than to come to meetings, go to the WW website, and work on ourselves
now so that when spring comes, we'll be ready to take off those coats! Goodness
knows, I need all the variety and motivation I can get! So, here's a poem from
Leader Joyce to keep us going!
Changing negatives to positives; that is the
key.
If I
want to get healthy, it's all up to me.
The
plan really works. It's been proven, you see..
If I
want to get healthy, it's all up to me.
I'll
set short-term goals, new behaviors I'll see.
If I
want to get healthy, it's all up to me.
It's
never too late to set old habits free.
If I
want to get healthy, it's all up to me.
I'm
free to make choices. I understand how.
My
life will be better starting right now.
I'll
reward my successes, confident I will be
My
new healthy lifestyle shows me all I can be.
Are you with me? Can you do it? Will you? I hope to see you all
at the meetings this week. I also hope you get out and get some exercise in the
fresh air this week. I think I finally might have to take down my Christmas
lights and have a new baby grandson! Have a SUPER weekend!
--Zig
Member
Milestones
Superior: –24.4
lbs.
Hastings: –8
lbs.
5 lb.
star
Brenda Q. ( H
)
Stephen K ( H
)
Weekly Extra
Jan. 17, 2016: Believe & Achieve!
Change your
mind. Change your life.
By Diana
Kelly
Orville and Wilbur Wright. J.K. Rowling. Bill Gates. Oprah. If any
of these notable people had given up after their first, or third, or 10th
setback, none of us would know their names today. Of course, they didn’t give
up. They kept going, learning from their failures, and eventually succeeding.
The rest, as they say, is history.
Obstacles crop up in every journey, especially with
weight loss. And it can be hard to stay positive in the face of them. But the
most successful "losers" are the ones who simply refuse to give up. What’s more,
people who succeed best at keeping lost weight off have adapted their thinking
and coping skills to help them stay in touch with the tactics that helped them
lose. And best of all, some of them are members just like
you!
In
your meeting this week, you learned how the way you think can affect your
outcomes, whether you tend to downplay the good things you’re doing or assume
that one slip means disaster. Hey, we’re all prone to negative thinking. The
problem is that it can be self-fulfilling. A more effective approach, according
to research into what leads to weight-loss
success, is changing your thinking style to
embrace the reality while recasting it in a more productive, fruitful way.
Here’s how that might play out: You step on the scale at some
point and see a gain, a smaller loss than you expected, or no movement at all.
What happens next? Do you beat yourself up and throw in the towel? Or do you
look at the big picture and think about how far you've come? Do you take a look
back at the week and see where you might make a change? And no matter what, do
you get right back on track as soon as possible? Those are ways to apply
positive thinking to situations that could trip you up
otherwise.
Putting a better spin on things, while accepting the
lessons that setbacks can teach, can help you get to where you want to be. For a
little extra mind-over-matter help, check out these stay-focused strategies.
Add An Hour To Your Day
(Without Losing Any Sleep!)
Get more from your 24! Streamline your routine
to make room for the things that usually fall off your to-do
list.
By Cari Wira
Dineen
In life’s daily
whirlwind, essential-yet-not-truly-urgent tasks like flossing, exercise, and
even 15 minutes of peace and quiet can fall off your priority list. Sure, you
could stay up an hour later to get everything done, but sleep is yet another
essential to-do that helps your body and brain self-restore and prepare to face
another busy day.
A better option: smarten up about the way you spend your time and
you can actually get more of it. “By really focusing on the task at hand —
instead of doing 15 things at once — you’ll gain a few minutes here and a few
minutes there,” says professional organizer Marla Cilley, aka The Fly Lady. Add
up all those saved minutes, and you’ve got yourself a whole hour — or more! — to
indulge in a bubble bath, take an invigorating walk or organize your spice
cabinet (hey, to each her own!). Start here to find a little more time in your
everyday.
Create a launch
pad. To
end the morning chaos of finding everyone’s backpacks, briefcase or gym bag,
designate a place by the front door (hooks on a wall, a dresser with a drawer
for each of you) where everyone puts their packed bags the night before.
Spending 5 minutes tonight to get organized for tomorrow is an investment that
pays great dividends, says The Fly Lady. “If your kid can’t find his homework as
the bus arrives, it could take you nearly an hour to track it down and then run
it to school for him,” she reasons.
Time saved: 20 minutes
Time saved: 20 minutes
Put your keys on a
leash. Have you ever upended your purse on the
front steps in an effort to find your house keys? Wasted minutes in a parking
lot digging for your car keys? Can you count the times you’ve asked the
universe, “Where are my keys?” End the madness: put your keys
on a lanyard keychain that’s long enough to hang outside your purse, suggests
The Fly Lady. Give a tug and voila! Keys in hand — no digging, dumping or
searching required.
Time saved: 5 minutes
Time saved: 5 minutes
Clean out your
bag. While we’re on the subject of purses, clean
out and organize yours once a week. Take a few minutes while you’re catching up
on Dancing With the Stars or waiting to pick your kid up from soccer
practice to throw away old receipts and candy wrappers, organize your wallet and
agenda. Restock with a fresh pack of tissues and a tin of mints. Staying on top
of your purse clutter will make it easier to find things while you’re on the
go.
Time saved: 3 minutes
Time saved: 3 minutes
Presort your
laundry. As long as everyone in the house is tossing
laundry into a basket, why not sort whites and darks as you go? “Get a hamper
with several dividers so each family member can automatically presort,” says Fly
Lady, or buy a set of mesh bags for each family member – one for whites, one for
darks.
Time saved: 10 minutes
Time saved: 10 minutes
Buy in bulk. Sometimes, buying in
bulk can backfire (see: the giant bag of tortilla chips that stares you down
whenever you open the pantry). But if you strategize, it can be a real
timesaver. “Keep your pantry stocked with regular necessities, such as rice,
beans, paper goods, cleaning products, shampoos and toothbrushes, and you’ll
spend less time dashing to the store when you run out,” says Christine Hohlbaum,
author of The Power of Slow: 101 Ways To Save Time in Our 24/7 World. Save more
time by shopping online: Alice.com finds coupons and deals on your favorite
essentials, then reminds you when you might be running low so you can avoid a
last-minute trip to the drugstore. The Fly Lady recommends buying birthday cards
in bulk (check wholesale clubs like Costco and Sam’s Club) and mailing them out
once a month.
Time saved: 30 minutes (to and from the store and post office)
Time saved: 30 minutes (to and from the store and post office)
Soak as you
go. Before you start dinner tonight, fill your
kitchen sink with hot soapy water. “As you start cooking, dump in dirty
utensils, plates, pans and cutting boards,” says The Fly Lady. “While your meal
cooks, your dishes get a good soak.” No more scraping sticky spatulas and fry
pans = More time to spend enjoying dessert!
Time saved: 10 minutes
Time saved: 10 minutes
Clean the shower while you’re
in there. “It’s quicker to spray some cleaner and do a
swipe and a rinse while you’re already in there naked then to scrub the shower
walls fully-clothed,” says Fly Lady. Stock your shower with more than just
shampoo and body wash; Stash a cleaner and sponge nearby so you can do a quick
clean-up at least once a week.
Time saved: 10 minutes
Time saved: 10 minutes
Don’t get sidetracked by your
computer. Email and gadgets are meant to make our
lives easier, but often they’re a huge time suck. Commit to checking your email
only twice a day — and responding only once. “It’s hard at first, especially if
you’re used to checking 50 times a day,” says blogger Laura Brady Saade, founder
of Give Me 10, a time management consulting firm, who is dedicated to making the
most of small gaps of time. “But all those quick replies and checking messages
that you know you’ll respond to later eats away at your day.” Train yourself by
setting your smartphone to ring only when certain important numbers are
calling.
Time saved: 10 minutes
Time saved: 10 minutes
Keep wipes under every sink
in the house. Wait for your bathroom to get icky with a
week’s (or more!) worth of grime and you’re looking at a good hour of cleaning
and scrubbing. Instead, spend two minutes each day swiping the counter, sink and
toilet with one flushable wipe; use another to remove any hair from the floor.
And once a month, drop an automatic cleaner tablet in the toilet bowl. Avoid
getting sucked into doing more by setting a timer for 10 minutes. “It doesn’t
have to be perfect, it just has to be clean,” says Brady-Saade.
Time saved: 12 minutes
Time saved: 12 minutes
Schedule in some breathing
room. “We often expect to do more than we have time for,” says Hohlbaum,
“and the anxiety to make every minute count can actually waste precious moments.” Each day, take a few
minutes to daydream, enjoy a cup of tea, or flip through a magazine before you
move on to the next thing on your to-do list. “You’ll be able to better focus on
the task that awaits you, and be less likely to bungle it and then have to re-do
it,” she says. Plus, feeling relaxed and sane can go a long way in making your
day feel positive and productive.
Time saved: 7 minutes of re-dos
Time saved: 7 minutes of re-dos
PLAN
BASICS
EPISODE 2: Keys to Taking
Control
Think
of this episode of Master the Plan as the guide to using your toolkit. (Don’t
worry — no hammers or wrenches required.) Gary and Lindsey talk about the key
ingredients for success on this program. Watch for:
- Portioning, self-monitoring— the crucial stuff!
- Tips on making healthy habits that stick
Skill Builder:
Pick
a few foods you eat regularly and measure how much you’re eating. For example,
just how much cereal do you pour into your bowl? Have you been tracking
accurately? Try it out and see if you find any sneaky
surprises.
Click here to
watch Episode 2
12/26/15–3/14/16: Free
Registration
Free Registration
Monthly Pass: 1-month = $44.95, 3-months = $114.85—No Starter Fee
PAYG (Pay As You Go)
$15 ($14 senior)—No Starter Fee 12/26/15–2/15/16:
Lose 10 Lbs on Us! returns! Applies to enrolling MP Members;
PAYG enrollments aren’t eligible.
BAD WEATHER: If there will be a meeting cancellation due to SNOW, etc., please stay tuned to NTV or KHAS-TV. I will call them to announce a meeting cancellation by 3 P.M. for Superior...and as early as I can (or the night before) for Hastings Saturday morning meetings. You can also log on to their websites where they have weather closings.
You can also call the
Weight Watchers' 800 number to find out if we are having a
meeting.
1-800-651-6000. Those of you who have signed up for the
REMIND notices on your phone, I will send you a remind message. I will also try
to post on FB.
Member Recipes
Hearty Beef
Stew
1 1/2 lb lean stewing beef, cut into 1
inch chunks
1/2 lb carrots, chopped
1/2 lb parsnips,
chopped
1 lb red potatoes with skins,
chopped
3 celery ribs, chopped
1 onion, diced
2 tbsp Worcestershire
sauce
1 tbsp vegetable oil
2 cups water
2 garlic cloves, whole
1 garlic clove, minced
2 bay leaves
1 1/2 tsp salt
1 tsp sugar
1/2 tsp pepper
1 tsp smoked paprika
1/4 tsp ground allspice
2 tbsp cornstarch
2 cups beef broth
1 sprig of rosemary
1 sprig thyme
Heat vegetable oil in a large soup pot or
dutch oven over medium high heat. Add beef and brown on all
sides.
Add the water, onions,
garlic, smoked paprika, bay leaves, Worcestershire sauce, allspice, salt,
pepper, and sugar. If using the rosemary and thyme, wrap in a bundle using
cheesecloth and add. Cover and simmer for 90 minutes.
Add potatoes, carrots,
parsnips, and celery to pot, as well as any additional beef broth you are using.
Cook for an additional 45-60 minutes or until the beef is fork tender and shreds
easily. The cooking time will vary depending on the cut and size of your
beef.
Mix the cornstarch
with a small amount of cold water and stir together. Pour into the stew and
bring to a boil. Immediately turn off the heat and let rest before serving. The
cornstarch will thicken the stew.
1 cup = 6 Smart Points
Sunday Slow Cooker: French Onion
Soup
4 sweet onions, sliced
2 tbsp butter
1 tbsp Worcestershire
sauce
1 tbsp balsamic vinegar
3 garlic cloves, minced
2 tsp brown sugar (or
Stevia)
1/2 tsp pepper
1/2 tsp salt
3 tbsp all-purpose
flour
64 oz vegetable broth (or chicken broth
or beef broth)
2 tbsp fresh thyme
Set your crockpot to high and add the
onions, butter, Worcestershire sauce, vinegar, garlic, brown sugar, salt, and
pepper. Cook for 60 minutes until onions begin to brown and caramelize, stirring
occasionally.
Stir in the flour and let cook for 5 more
minutes.
Add the broth and thyme. Cook on low for
6-8 hours.
To serve with bread and cheese, slice a
small piece of french bread and place on top of the soup. Cover with one slice
of Swiss cheese and broil for 3 minutes.
1 cup = 3 Smart Points
Hearty Lasagna
Soup
1 teaspoon olive oil
1 medium onion, chopped
1 small red pepper, chopped
4 garlic cloves, minced
1 teaspoon Italian seasoning
1/2 teaspoon oregano
1 pound lean ground beef
1 (28-ounce) can crushed tomatoes
1 teaspoon granulated sugar
1 (14-ounce) can, or 2 cups reduced-sodium beef broth
1/4 teaspoon crushed red pepper
1 cup dry campanelle pasta or 4 lasagna noodles
3 tablespoons grated Parmesan cheese
1/4 teaspoon salt (optional)
1/2 cup reduced-fat shredded mozzarella cheese
1 medium onion, chopped
1 small red pepper, chopped
4 garlic cloves, minced
1 teaspoon Italian seasoning
1/2 teaspoon oregano
1 pound lean ground beef
1 (28-ounce) can crushed tomatoes
1 teaspoon granulated sugar
1 (14-ounce) can, or 2 cups reduced-sodium beef broth
1/4 teaspoon crushed red pepper
1 cup dry campanelle pasta or 4 lasagna noodles
3 tablespoons grated Parmesan cheese
1/4 teaspoon salt (optional)
1/2 cup reduced-fat shredded mozzarella cheese
1. In a large soup pot over medium-high
heat, heat the oil. Add the onion and cook for 4 minutes or until translucent.
Add the red pepper, sauté for 2 minutes, then add the garlic, Italian seasoning,
and oregano and cook for 1 minute. Crumble in the beef and cook until the beef
is no longer pink.
2. Add the crushed
tomatoes, sugar, beef broth, red pepper, and 2 cups of water. Bring to a boil.
Reduce the heat, cover, and simmer on low for 10 minutes. Add the pasta
(breaking the lasagna noodles into pieces), and bring to a boil. Reduce the
heat, cover, and simmer for 10 minutes, or until pasta is tender. Stir in the
Parmesan.
3. Ladle 1 1/2 cups of soup
into bowls; top each with 1 1/2 tablespoons cheese.
Makes 6 servings
SmartPoints
6
www.marlenekoch.com
Raspberry Oat
Bars
Makes 15 servings
1 cup rolled oats
½ cup all-purpose flour
1 teaspoon cinnamon
1/8 teaspoon salt
3 tablespoons brown sugar
¼ cup granulated no-calorie sweetener (or 6 packets)
1/3 cup margarine or butter, softened
1 cup sugar-free or low-sugar raspberry jam
½ cup all-purpose flour
1 teaspoon cinnamon
1/8 teaspoon salt
3 tablespoons brown sugar
¼ cup granulated no-calorie sweetener (or 6 packets)
1/3 cup margarine or butter, softened
1 cup sugar-free or low-sugar raspberry jam
1. Preheat the oven to 325ºF. Lightly
spray an 8-inch square baking pan with non-stick baking spray.
2. In a medium bowl, with an electric
mixer on low speed, combine the first 7 ingredients (oats through margarine),
until the mixture starts to come together. Increase to medium speed and continue
mixing until margarine is fully incorporated and the mixture forms a coarse
crumb.
3. Press two-thirds of the crumb mixture
into the prepared pan. Spread the jam onto the crust. Sprinkle the rest of oat
mixture on top of jam.
4. Bake for 25 to 30 minutes or until
the edges are golden brown. Cool in the pan on a wire rack. Cut into 15 3 x
5-inch squares.
One bar: SmartPoints =
3
Fast Fix Baked Apple
Sundae
1 medium
cooking apple
2 teaspoons no-calorie sweetener* (or 1 packet)
generous 1/4 teaspoon cinnamon
1/4 cup no-sugar added light ice cream (frozen yogurt or light ice cream of choice)
2 teaspoons no-calorie sweetener* (or 1 packet)
generous 1/4 teaspoon cinnamon
1/4 cup no-sugar added light ice cream (frozen yogurt or light ice cream of choice)
Directions:
1. Wash and
dry apple. Core apple and use a peeler to strip away the peel on the top third
of the apple (this is easy to do by peeling in a circle, starting from the top).
Place the apple in a small microwaveable dish. Sprinkle sweetener and cinnamon
over top and into core of apple.
2. Cover the
dish tightly with Saran Wrap and microwave for about 7 minutes on high or until
apple is soft.
3. Remove
from microwave, remove wrap, and spoon the collected “syrup” back onto top of
apple. Slightly split open the apple and top with ice
cream.
Smart
Points: 2
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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