MIDWEEK MINUTES April 30, 2016
Midweek
Minutes
April 30,
2016
Hello,
Winners!
Another month has flown by,
and I hope the April showers are done for now! Prom is over as well, and my
thoughts are daring to think about summer break...well, I still have a yearbook
to bring to deadline! What with crazy schedules, seniors’ last week, final
tests, etc. it isn’t letting up yet. It’s going to be intense for a few more
weeks, and so I better make sure I am prepared to handle my weight management
challenges.
Each week I usually ask
members what needs to be tweaked for the upcoming week. It is important to
plan. For example, Monday, I am on the road after school to WW Superior, and so
I need to decide if I want Subway or if I want to eat supper when I get home.
Tuesday is “Teacher Appreciation Day”, and the administration decided that we
need a HUGE cupcake to celebrate, so they asked us what flavor we wanted (such
as Death by Chocolate or Red Velvet with cream cheese frosting). I need to plan
what to do with that cupcake before I mindlessly eat all of it (I could tell
myself that I really deserve this “reward” for how hard I work...nope, not
happening!) Wednesday is a field trip (lots of walking there...good), and
fortunately there is a Subway restaurant close by where we are getting lunch!
No special food occasions for Thursday and Friday (Cinco de Mayo???) except more
NeSA testing, but I know I need to get some lawn mowing done after the sun comes
out. If I do that after school, collapsing on the couch with a fast food supper
DOES sound tempting...who has time to cook???
These semi-rambling thoughts
go through my head. I do this every week. I have to. If I don’t plan my
food, my activity, and my fulfillment, I could end up stressed and making bad
decisions. I know you all have ballgames and banquets and, oh yeah, Mother’s
Day coming up...so, yes, it’s important to plan...and, of course, make our BEST
EFFORT to stick to the plan. What’s YOUR week ahead look like? I have attached
the May calendar so that maybe a motivational day will pop out at you and keep
you on track.
I’m ready for the lazy days of
summer, but I’m not going to let up then either because my routine will change.
I know how easy it is to just say, “Fugeddaboudit!”, but we won’t let that
happen. I encourage you to keep coming to meetings ALL SUMMER
LONG!
Log into ZIG’S WINNERS on
Facebook this week and post some of YOUR favorite recipes. I have only listed
a few Cinco de Mayo recipes, but please post! If you haven’t asked to join our
private group, please do!
See you in the meeting room.
–Zig
These Members Deserve a
Huge
Superior: –23.2
lb.
Hastings: –9.6
lbs.
5 lb.
star
Cheryl H. ( S
)
10 lb.
star
Jana C. ( S
)
Kristine K. ( S
)
Tammy S. ( H
)
15 lb.
star
Sarah W. ( H
)
20 lb.
star
Dianne P. ( H
)
Laura K. ( H
)
Nature lifts your spirits. Exercise boosts your mood. Why not do both and get a double hit of feel-good vibes?
Shut down the treadmill, slather on the sunscreen (even in spring the sun can burn!), and get out of the house. If the ideas in your Weekly intrigued you, here’s a deeper dive into some ways to move your body as you lift your spirits.
Tend to your garden. The digging, planting, weeding, and so on are good for your body; and creating a beautiful or fruitful space is good for the mind and spirit.
Go fly a kite. April is National Kite Month; breezy, spring days are perfect for this energizing, not-just-for-kids outing. When you succeed in getting your kite aloft, it’s exhilarating! Need some tips? Get ’em here!
Join a team. Even if you're not a jock, outdoor sports can be fun. Scout local rec leagues for volleyball, tennis, or softball teams at your skill level. Check with your YMCA or community center for a list of local teams. Or go to sportsvite.com
Hit the beach. Don a wide-brimmed hat and go for a stroll along the water’s edge. Sand walking is a great leg toner, and in any season there’s something about the ocean waves that raises your spirits. Pack a Frisbee® or a paddle ball set to add FitPoints® to the fun.
Sign up for a race. There’s nothing like a setting a goal to get yourself in gear and train for a walk or run; if proceeds go to charity, that’s even more incentive. There are lots of options to choose from in the spring!
Think outside the gym. There are lots of ways to take your workout outside.
It’s May; It’s May;
the Lusty Month of May!
Nothing for Dinner? Bet You're Wrong
You'll be amazed at all of the delicious meals you can make from
those forgotten cans, jars, and packets in your pantry!
Ever
walk into the kitchen and declare there's absolutely nothing to eat? The thing
is, unless you just moved into your home (or are about to move out), you
probably have lots of ingredients on hand that can quickly and easily be
transformed into a delicious, healthy meal. And we can prove it.
The pantry staples: lasagna noodles, a jar of tomato sauce
The new meal: Make a super-healthy summer veggie lasagna by roasting sliced vegetables (whatever you have on hand; we like: zucchini, butternut squash, red onions, peppers and tomatoes) until tender, then mixing with the sauce and layering with 6 lasagna sheets. Top with 7 oz low-fat ricotta (or, in a pinch, cottage cheese) mixed with 5 Tbsp nonfat milk, then sprinkle with 2 Tbsp Parmesan cheese and bake for 35 minutes.
The pantry staples: a can mixed beans (or cannellini or kidney beans), canned green beans, canned corn
The new meal: Make a mean bean salad by draining canned beans and corn, then mixing with 2 Tbsp tomato paste and 2 Tbsp lemon juice. Add that lurking can of tuna or salmon too, breaking it into chunks and mixing it in with chopped fresh tomato, cucumber, or pepper. Instant gourmet goodness.
The pantry staples: tuna or salmon, tomato sauce, canned peas
The new meal: Make a seafood pasta dinner by adding tuna or salmon to cooked pasta, along with lightly cooked leeks or scallions, zucchini and tomato pasta sauce. Or puree a can of peas, then mix it with flaked red salmon, chopped fresh parsley and mashed potato to make easy fish cakes. Yum!
The pantry staples: can of lentils, vegetable broth
The new meal: Make tasty, belly-filling lentil soup with 1 onion, 2 carrots and 2 celery sticks simmered with 2.5 oz red lentils in a quart of vegetable stock for 30 minutes. Blitz in a blender or food processor until smooth, then eat. Or cook French green lentils with chopped scallions and herbs, then serve with grilled fish or chicken for a tasty side dish.
The pantry staples: canned/jarred fruit
The new meal: Mix drained raspberries, strawberries or pineapple pieces with 0% fat Greek-style plain yogurt and crushed meringue cookies for an indulgent treat. Or make a low fat English trifle with lady fingers: just drain the natural juice from a can of fruit cocktail over 8 lady fingers, sprinkle with 3 Tbsp sherry, add the fruit, then top with nonfat vanilla pudding and a squirt of low fat whipped cream.
The pantry staples: lasagna noodles, a jar of tomato sauce
The new meal: Make a super-healthy summer veggie lasagna by roasting sliced vegetables (whatever you have on hand; we like: zucchini, butternut squash, red onions, peppers and tomatoes) until tender, then mixing with the sauce and layering with 6 lasagna sheets. Top with 7 oz low-fat ricotta (or, in a pinch, cottage cheese) mixed with 5 Tbsp nonfat milk, then sprinkle with 2 Tbsp Parmesan cheese and bake for 35 minutes.
The pantry staples: a can mixed beans (or cannellini or kidney beans), canned green beans, canned corn
The new meal: Make a mean bean salad by draining canned beans and corn, then mixing with 2 Tbsp tomato paste and 2 Tbsp lemon juice. Add that lurking can of tuna or salmon too, breaking it into chunks and mixing it in with chopped fresh tomato, cucumber, or pepper. Instant gourmet goodness.
The pantry staples: tuna or salmon, tomato sauce, canned peas
The new meal: Make a seafood pasta dinner by adding tuna or salmon to cooked pasta, along with lightly cooked leeks or scallions, zucchini and tomato pasta sauce. Or puree a can of peas, then mix it with flaked red salmon, chopped fresh parsley and mashed potato to make easy fish cakes. Yum!
The pantry staples: can of lentils, vegetable broth
The new meal: Make tasty, belly-filling lentil soup with 1 onion, 2 carrots and 2 celery sticks simmered with 2.5 oz red lentils in a quart of vegetable stock for 30 minutes. Blitz in a blender or food processor until smooth, then eat. Or cook French green lentils with chopped scallions and herbs, then serve with grilled fish or chicken for a tasty side dish.
The pantry staples: canned/jarred fruit
The new meal: Mix drained raspberries, strawberries or pineapple pieces with 0% fat Greek-style plain yogurt and crushed meringue cookies for an indulgent treat. Or make a low fat English trifle with lady fingers: just drain the natural juice from a can of fruit cocktail over 8 lady fingers, sprinkle with 3 Tbsp sherry, add the fruit, then top with nonfat vanilla pudding and a squirt of low fat whipped cream.
4/3–5/30: Join for Free.
Applies to Pay As You Go (PAYG),
1- & 3-month Subscription Plans (MP)! 4/19–5/2: Join for
Free + Get Paid to Get Healthier!
When You're About to
Quit
Sometimes life can throw a few
curveballs that can throw off a weight-loss plan. We gathered 8 expert tips to
help you keep it going even when you feel like you
can't.
You're bored.
Frustrated. Exasperated. Tired. Just too busy to even think of trying to lose
weight. You want to quit.
Don't despair. You've
reached the point in your weight-loss project that truly determines whether or
not you're going to get to your goal and stay there. Now it's up to
you.
"Most people trying
to lose weight go through periods when they're discouraged," says Dr. Howard
Rankin, a Hilton Head Island, South Carolina, psychologist and founder of the
Institute for Mind-Body Medicine. "One of the factors that distinguishes people
who are successful from people who aren't is that people who are successful quit
for a day or so, then get back on. Unsuccessful people quit and give up for
good."
Quit or Keep Going: It's Up to You
Picture yourself standing at a fork in the road toward your weight goal. Go one way, and you're off track completely. The longer you keep going that way, the harder it will be to get back to where you were. Or, choose to keep going and make it to your ultimate weight goal that much quicker. But that's much easier said than done, right? Not with the right tools. Consider these suggestions from Rankin and from Palma Posillico, general manager of training and development for Weight Watchers International:
Expect it.
Wanting to give up is normal, says Rankin. And if you plan for what to do when quitting crosses your mind, you'll be more likely to decide to stick with it.
Get a move on motivation.
If you feel like giving up and want to give your efforts a boost, says Posillico, try using Motivating Strategy, a useful tool from Weight Watchers Tools for Living. Picture yourself at your weight goal—how does it feel? Spend a few minutes each day imagining what it will be like. (Subscribers only, click here for more information on Motivating Strategy.) One message board user says she looked at Weight Watchers Success Stories for motivation. "I would visualize myself in their place. I thought of what my pictures would look like, what 'tips' I would share." Try it.
Eliminate the word "quit" from your vocabulary.
Perhaps instead of "quitting," you're deciding to maintain the weight you've already lost, just for a little while, until you get your motivation back. "Learning to maintain along the way is a very successful strategy," says Posillico.
Don't let plateaus put you off.
Another user says: "I almost quit when I was still a few pounds over my weight goal. A lot of resentment grew between me and the scale." If your weight loss has slowed or even stopped, despite what feels like your best efforts, keep at it. Take another look at your Winning Outcome (another powerful tool from Weight Watchers Tools for Living), the goal you set when you first started. "The thing that kept me going and striving to lose those last few pounds (and it took me months)," says the user from above, "was that I wanted to be a Lifetime Member."
Figure out what's worked in the past.
Look through your Journal at weeks that have worked for you—if you're a subscriber, clicking on the weights in your Progress Charts will bring you to your Journal for that week. What did you do? This week, focus only on the task of repeating what you did that week. See if it works again.
Try Meal Ideas.
If you're bored with eating the same foods, or sick of figuring out plan-friendly options, Meal Plans are a great way to diet without deliberation. WeightWatchers.com subscribers get weeks' worth of Meal Ideas.
Find a meeting.
Get yourself in the company of people who you know will help motivate you, like the people at Weight Watchers meetings. Post on the message boards.
About six months ago, meetings member Elaine almost quit. "My motivation had just vanished," she says. She turned to the message boards, and, she says, the people she found on them helped get her going in the right direction again.
Quit or Keep Going: It's Up to You
Picture yourself standing at a fork in the road toward your weight goal. Go one way, and you're off track completely. The longer you keep going that way, the harder it will be to get back to where you were. Or, choose to keep going and make it to your ultimate weight goal that much quicker. But that's much easier said than done, right? Not with the right tools. Consider these suggestions from Rankin and from Palma Posillico, general manager of training and development for Weight Watchers International:
Expect it.
Wanting to give up is normal, says Rankin. And if you plan for what to do when quitting crosses your mind, you'll be more likely to decide to stick with it.
Get a move on motivation.
If you feel like giving up and want to give your efforts a boost, says Posillico, try using Motivating Strategy, a useful tool from Weight Watchers Tools for Living. Picture yourself at your weight goal—how does it feel? Spend a few minutes each day imagining what it will be like. (Subscribers only, click here for more information on Motivating Strategy.) One message board user says she looked at Weight Watchers Success Stories for motivation. "I would visualize myself in their place. I thought of what my pictures would look like, what 'tips' I would share." Try it.
Eliminate the word "quit" from your vocabulary.
Perhaps instead of "quitting," you're deciding to maintain the weight you've already lost, just for a little while, until you get your motivation back. "Learning to maintain along the way is a very successful strategy," says Posillico.
Don't let plateaus put you off.
Another user says: "I almost quit when I was still a few pounds over my weight goal. A lot of resentment grew between me and the scale." If your weight loss has slowed or even stopped, despite what feels like your best efforts, keep at it. Take another look at your Winning Outcome (another powerful tool from Weight Watchers Tools for Living), the goal you set when you first started. "The thing that kept me going and striving to lose those last few pounds (and it took me months)," says the user from above, "was that I wanted to be a Lifetime Member."
Figure out what's worked in the past.
Look through your Journal at weeks that have worked for you—if you're a subscriber, clicking on the weights in your Progress Charts will bring you to your Journal for that week. What did you do? This week, focus only on the task of repeating what you did that week. See if it works again.
Try Meal Ideas.
If you're bored with eating the same foods, or sick of figuring out plan-friendly options, Meal Plans are a great way to diet without deliberation. WeightWatchers.com subscribers get weeks' worth of Meal Ideas.
Find a meeting.
Get yourself in the company of people who you know will help motivate you, like the people at Weight Watchers meetings. Post on the message boards.
About six months ago, meetings member Elaine almost quit. "My motivation had just vanished," she says. She turned to the message boards, and, she says, the people she found on them helped get her going in the right direction again.
WHAT’S ON
SALE THIS WEEK!
Member
Recipes
Chicken Taco
Salad
8 medium corn tortilla, cut into 4 wedges
each
|
1⁄2 tsp table
salt
|
4 cup romaine lettuce,
shredded
|
1 lb chicken breast, cooked and
shredded
|
1 cup tomato,
diced
|
1⁄2 cup shredded reduced-fat Mexican
blend cheese
|
1⁄2 cup fat-free sour
cream
|
1⁄4 cup salsa
|
1⁄2 tsp ground cumin, or adobo
seasoning
|
1⁄2 tsp hot pepper
sauce
|
1 olive oil flavored cooking spray, 4
sprays
|
-
Preheat oven to 400 F (175 degrees C). Coat a large baking sheet with cooking spray.
-
Arrange tortillas on prepared baking sheet, spray with cooking spray, and sprinkle with salt. Bake until golden, about 10 minutes.
-
Arrange tortillas in the bottom and up the sides of 4 salad bowls. Place 1/4 of lettuce, chicken, tomatoes, and cheese in each bowl.
-
In a small bowl, whisk together sour cream, salsa, cumin, and hot pepper sauce. Drizzle about 3 tablespoons dressing over each salad.
Serves 4; Per serving: 7 SmartPoints
Skinny
Chimichangas
1⁄2 lb
ground turkey breast
|
1 onion, finely
chopped
|
1 clove garlic,
minced
|
2 tsp chili
powder
|
1 tsp dried
oregano
|
1⁄2
tsp ground cumin
|
1 can (8 oz) tomato
sauce
|
2 tbsp mild green chili pepper,
chopped
|
1⁄3
cup reduced-fat cheddar cheese, shredded
|
4 (8 inch each) fat-free flour
tortillas
|
-
Preheat the oven to 400 degrees F.
-
Spray a nonstick baking sheet with nonstick spray; set aside.
-
Spray a medium nonstick skillet with nonstick spray; set over medium-high heat.
-
Add the turkey, onion, garlic, chili powder, oregano, and cumin.
-
Cook, breaking up the turkey with a wooden spoon until browned, about 6 miuntes.
-
Stir in the tomato sauce and the chiles; bring to a boil.
-
Reduce the heat and simmer, uncovered, until the flavors are blended and the mixture thickens, slightly, about 5 minutes.
-
Remove from the heat and stir in the cheddar cheese.
-
Meanwhile, wrap the tortillas in foil and place in the oven to warm for 10 minutes.
-
Spoon about 1/2 cup of the filling into the center of each tortilla.
-
Fold in the sides, then roll to enclose the filling.
-
Place the chimichangas, seam-side down, on the baking sheet.
-
Lightly spray the tops of the tortillas with nonstick spray.
-
Bake until golden and crisp, about 20 minutes. Do not turn.
Serves 4; Per serving: 6
SmartPoints
Mexican Casserole
(serves 6)
1 lb extra lean ground
beef
|
1⁄2
cup onion, chopped
|
1⁄4
cup sliced jalapeno pepper, chopped
|
2 cup fresh tomato, chopped (or one 15 oz
can diced tomatoes)
|
1 can (15 oz) corn, kernels
drained
|
1 can (15 oz) black beans, rinsed and
drained
|
1 package (1 1/4 oz) taco seasoning
mix
|
8 corn
tortilla
|
3⁄4
cup nonfat sour cream
|
1⁄3
cup reduced-fat shredded Mexican cheese blend
|
1⁄3
bunch fresh cilantro, chopped, to taste (less or
more)
|
-
Brown ground beef and chopped onions in large skillet; brown 10 to 12 minutes or until thoroughly cooked, stirring constantly.
-
Drain well and rinse with warm water to remove all fat; return beef/onions to skillet.
-
Add corn, black beans, tomatoes, jalapenos, and taco seasoning mix; mix well. Reduce heat; simmer 5 minutes.
-
Meanwhile spray 12 x 8 inch (2 quart) baking dish with nonstick cooking spray.
-
Cut each tortilla in half; place 8 halves in bottom of sprayed baking dish, overlapping slightly.
-
Spoon half of beef mixture evenly over tortillas.
-
Spoon sour cream over beef mixture; spread evenly.
-
Top with remaining 8 tortilla halves and remaining beef mixture. (Cover tightly with foil & freeze for later or cook as directed below).
-
Thaw overnight if frozen. Preheat oven to 350ºF. Bake for 25 minutes.
-
Remove from oven and sprinkle with cheese.
-
Cover; let stand 5 minutes or until cheese is melted.
-
Sprinkle with chopped cilantro and serve.
Serves 6; Per serving: 10 SmartPoints;
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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I also try to post the newsletter on our private FB page "Zig's
Winners" and the Google Blog called Midweek Minutes http://midweekminutes.blogspot.com/.
Find us on FB and ask to joinour own private support
group!
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