MIDWEEK MINUTES May 21, 2016
Midweek
Minutes
May 21,
2016
Hello,
Winners!
“Pool’s full”! That’s what my
daughter and I always say...whoever is the first to drive by. That means it’s
summer vacation! Although I am still working on
the yearbook, I am in the summer mode! This weekend is supposed to be
rainy...good, actually...because the pool doesn’t open until Labor Day weekend.
For me, it's all about changing routines. I know I will
not get the same kind of exercise in summer during the day that I get during the
school year because I don't stand all day or walk halls, so it's time to go to
the POOL! (I have been day-dreaming about that for months. I am waiting for the
new swimming suit that I got on ebay.
Yes, I will walk on most mornings, but I can sleep in!!!
That's a good change. Once the yearbook is done, it's spring cleaning for me,
but being at home involves being near the refrigerator, so there's another
challenge. It's all a change to a new season.
Change.
Do you get scared of that word? Change just means that we stop doing some
things and start doing others. Easy, right? In weight management, we know that
losing weight is one of the greatest challenges that we will ever face.
Sometimes it seems pretty overwhelming, doesn't it?
As
Weight Watchers, we know that doesn't just mean the changes in eating and
exercise. It means changing our thoughts and attitudes as well. Have you ever
said, "It's just TOO HARD!"? Well, think about this: Is it harder to choose
healthy foods or to feel the embarrassment of wearing too-tight shorts that fit
last year because you are heavier than you were last summer? Is it harder to
get up and exercise or stay home from a great day at the lake because you hate
the thought of wearing a bathing suit? Is it harder to prepare your own lunch
or to cringe with self-loathing when you realize that large person in that
family reunion photo is YOU? You get the idea.
Our thoughts and actions can hinder our progress. Are you thinking negative thoughts? Are you limiting your beliefs? No, all your weight is not going to be gone overnight. But it's the consistency of practicing those good, healthy habits every day that will get us to our weight management goals. Where will you be by the 4th of July? by Labor Day? Are you working toward your weight management goal? If you don't get to that ideal number, will that be alright? As long as you are doing everything you possibly can to work the program and be healthy, then you will have a victory!
We can do
it. We can do it. We can do it! Yes, we can. How's your motivation? Work
the program. Work the program. Work the program! Sound boring? Well,
remember how excited you were the first couple of weeks you joined? We have a
new season, and it's time to focus on our goals again! We want to make this a
GREAT summer of health and fitness. It's time to get excited
again!
Are you
walking, swimming, gardening, or doing something active? I hope you are.
We know we
are NOT alone in this! Come to the meeting and STAY! You see, the meetings are
the MAGIC. I know I can never be a person to manage my weight without
meetings. If you cannot attend Hastings Saturday morning or Superior on
Mondays, make it a priority to attend another location...remember no meeting on
Memorial Day. In the summer, WW meeting attendance tends to drop, and that
makes me sad, not only because summer is a great time to work the program, but
because I know what happens when members stay away.
Hope to see you this week, weather permitting. I’ve only
had to turn around once in the spring because of storms...and so I pray we will
all be safe. You know the drill if the storm warnings pop up. In the meantime,
enjoy your weekend! I just cleaned the house, and maybe I’ll be mowing the
lawn...not bad for an old broad like me. –Zig
REMINDER: Superior is having
the monthly potluck a week early...this Monday. Also, I will have coupons for
those members planning to attend other locations because of Memorial Day...come
and get yours! You have to actually go to a meeting and return the paper at the
June 6 meeting. If, for some reason you cannot get to this week’s meeting,
print off this coupon! I will have some paper copies at the meeting, but I am
trying to save a bit of printer ink!
Member
Milestones
Superior: – 8.8
lbs.
Hastings: –20.2
lbs.
10 lb.
star
Judy H. ( H
)
25 lb.
star
Laura K. ( H
)
30 lb.
star
Carol ( H )
10%
Janet L. ( H
)
From our
Territory Manager Melissa...
Hello Hastings
members,
We are currently recruiting for a
receptionist at the Hastings location. To
be eligible to interview as a receptionist a member must have demonstrated
success on the program and achieved a 10% reduction from starting weight OR be
within BMI; 12 weeks of maintenance of the minimum 10 % loss (or remaining
within healthy BMI) are required.
I encourage you to go to www.weightwatchers.com/job, enter your zip code and
complete an online application. This is a
no-obligation way to get your name into the application system within Weight
Watchers and you will be contacted from your online application to answer any
questions you might have.
Please know that our receptionists receive
a lot of support—training that you are paid for, including a both online
training and in-meeting, hands-on training, and online access to a special staff
intranet with full program and meeting resources.
We are looking for someone with the
ability to influence, motivate and inspire and who is able to demonstrate
inclusiveness, support and sensitivity. Previous experience in customer service
is a plus.
Meetings are paid on a base-rate +
commission basis, with incentive to build the meeting to reach and support more
members. Non-meeting work (such as training or meeting preparation) is paid on
an hourly basis.
In addition to the satisfaction from
helping others, other benefits include the ability to purchase most meeting room
products, snacks and tools for 50% off, ongoing free access to eTools, and
advance receipt/advance training of each year’s new
program.
Again, I encourage you to
apply. If you know of other members
who meet the hiring criteria, please feel free to share this email with them and
encourage them to apply.
Also, if you aren’t already
on the Nebraska Weight Watchers Members Facebook page, you’ll want to join the
fun! Just go to: https://www.facebook.com/
Thank you,
Melissa
Melissa Vap Kubicka
Territory Manager
Territory Manager
Nebraska #7509
(from Zig: We are needing receptionists for Superior as
well! Same procedure.)
Multi-taskers are us! We juggle jobs, cooking, errands, doctors’
visits, dog walking, laundry…. Unfortunately, this means that we often pull a
double shift at mealtimes, too. We grab (and devour) breakfast while commuting
to the office; squeeze in a quick lunch while working at our desks; and wolf
down dinner while watching TV with the family. Speed eating has an obvious
downside: You’re more likely to overeat. But you’re also missing out on the pure pleasures of tasting your
food and relaxing over a meal.
Reclaim your attention
The “Check Your Speed” chart in your Weekly helps you get an idea of how often (or perhaps, how rarely) you eat slowly and mindfully. Think about your last couple of meals. Were you doing anything else while eating? Like, say, texting or checking Connect on the app? Looking at your smartphone can become a reflex to the point that you lose focus on your plate. Turn off the TV and the smartphone, clear the table, and focus on your food. Mindful eating means you are fully present. Your heart rate naturally slows and your breathing deepens; you’re physically calmer and better able to savor your meal.
In your meeting this week, the topic was the benefits of slowing down while you eat—and strategies to eat more mindfully. Consider these ideas to decelerate your dining:
The “Check Your Speed” chart in your Weekly helps you get an idea of how often (or perhaps, how rarely) you eat slowly and mindfully. Think about your last couple of meals. Were you doing anything else while eating? Like, say, texting or checking Connect on the app? Looking at your smartphone can become a reflex to the point that you lose focus on your plate. Turn off the TV and the smartphone, clear the table, and focus on your food. Mindful eating means you are fully present. Your heart rate naturally slows and your breathing deepens; you’re physically calmer and better able to savor your meal.
In your meeting this week, the topic was the benefits of slowing down while you eat—and strategies to eat more mindfully. Consider these ideas to decelerate your dining:
Plan menus. When you’re in a hurry, you might just
grab whatever’s convenient—and bolt it with the same lack of focus. Deciding
what to eat ahead of time eliminates this on-the-fly hazard. Stuck and need
last-minute menu mojo? Check out our Starter Meals.
You’ll find delicious options for breakfast, lunch, dinner, even snacks
You’ll find delicious options for breakfast, lunch, dinner, even snacks
.
Eat regularly. Don’t let more than four hours go by between meals, so you aren’t famished, and therefore prone to gobble your grub, when you sit down to eat.
Eat regularly. Don’t let more than four hours go by between meals, so you aren’t famished, and therefore prone to gobble your grub, when you sit down to eat.
Pause for a quiet moment. Before you dig in, stop to reflect on your mood. A little mini-meditation before a meal can help keep emotional eating in check.
Set a time and place. Sit down to eat, preferably at a table (not your desk). A view out a window, or a place outside at a picnic table, helps create a pleasing vibe. Even if you have just 15 minutes to eat, you can make the most of those minutes.
Take it all in. Engage all your senses. How does the food look and smell? Anticipate that first taste and really savor each mouthful.
Downsize your bites. The meal shouldn’t be a race to the finish line. Take smaller bites, put your fork down in between, chew each bite thoroughly (fiber-rich foods like apples and broccoli take longer to chew), and take a sip of water before lifting your fork again.
Avoid social sidetracks. Dining out with family and friends is one of life’s pleasures. But laughter and chatter can distract you from what and how much you’re eating, so keep checking in with your plate (and your appetite).
Now thru 5/28: Hummus
Snack Packs will be on sale—two for $5.
On May 2 this year, the journal Obesity published a study
that followed 14 previous contestants from the NBC weight-loss reality show,
The Biggest Loser. The New York Times and other media outlets
covered the story in-depth, interviewing the stars and doing photo spreads. The
messages in the headlines (weight loss wrecks your metabolism and no one can
maintain weight loss) were quite different from the facts.
What are the facts of the study?
- On average, the 14 contestants lost 39 percent (about 128 lbs) of their body weight over the 7 months of the show, which is an average loss of 4 lbs/week.
- Over the following 6 years, contestants regained an average of 90 lbs.
- One of the suspected reasons for the weight gain came from measurements of the contestants’ resting metabolic rate (RMR), or how many calories your body needs per day to function. Smaller bodies burn fewer calories than bigger bodies, so as weight decreases, daily calorie needs, or RMR, decreases.
- On average, the contestants’ RMR decreased by 23 percent (610 kcal/day) at the show’s end after 7 months.
- However, over the next 6 years as the contestants regained weight, their RMRs did not bounce back, and decreased a bit more to be, on average, 27 percent (704 kcal/day) lower than when they started.
- In other words, 6 years after the show, the contestants’ daily calorie needs were about ~500 kcal lower than expected based on their body composition, and compared to someone else their size. This made them more susceptible to weight regain.
This study has been misinterpreted as
evidence that:
1. Weight loss can lead to permanent damage to your
metabolism (RMR and daily calorie needs).
2. No one can maintain his or her weight loss.
2. No one can maintain his or her weight loss.
Which has led many to the conclusion that “there
is no point in trying to lose weight, because even if I do lose weight, I will
just gain it back, and my metabolism will be wrecked forever.”
What is the reality?
It is true that when you lose weight, your daily
calorie needs decrease. That is why you see your Daily SmartPoints® Target and
Weekly SmartPoints go down as your weight goes down. But decades of research
have found that your daily calorie needs will not remain lower forever, but that
your metabolism will bounce back if you experience some weight regain.
Here are some points to consider:
- This is one small study of 14 people who lost a large amount of weight quickly, and in an unusual way. The rapid rate, and extreme amount, of weight loss among The Biggest Loser contestants may, unfortunately, have put them at risk for the metabolic consequences that were observed in the study.
- Metabolism as it relates to weight loss, achieved at a safe rate and of a more typical amount (10 percent), has been studied for decades. While metabolism declines when people lose weight, there’s plenty of evidence that says the typical change is nothing like what was shown in this study. Additionally, studies have found that if you gain some weight back, your metabolism will also bounce back. A great example of this is a study published in the New England Journal of Medicine in 1995, which measured the RMRs in 41 people as they lost and gained 10 percent of their body weight. The study found that daily calorie needs responded to change in weight, in both directions. For example, a 10 percent weight loss corresponded, on average, with a 9 percent decrease in daily calorie needs, and a 10 percent weight gain corresponded with a 14 percent increase in daily calorie needs. In addition, the study measured eight women at their initial weight, and again as they gained 10 percent, and then lost 10 percent of their body weight, and finally when they returned to their starting weight. There was no significant difference in the energy needs of the women at their initial weight or when they returned to that weight. In other words, there is no permanent “damage” to metabolic rate—just an increase when weight is gained and a decrease when weight is lost.
- We know that people can lose weight — and keep it off. Maintaining weight loss is a challenge, but it can be done.
The National Weight Control Registry, established in 1994,
tracks the progress of 10,000+ people who have lost at least 10 percent of their
body weight and kept it off for at least a year (the average registry
participant, with a 72-pound weight loss maintained for 5 years, well exceeds
that criteria). When asked what helps them keep the weight off, registry
participants reported continuing the habits they established when they were
losing weight, including keeping up their healthy eating, enjoying an hour of
fitness a day, and continuing to weigh themselves. This is why Weight Watchers
fundamentally believes in helping each one of our members to discover and adopt
a healthy lifestyle that works for them — so that what you did to lose the
weight is something you can live with to maintain your weight.
Weight Watchers members have a wealth of resources, from
delicious, low-SmartPoints recipes on WeightWatchers.com to great strategies for
healthy living in Weight Watchers magazine. Not to mention one of our
most powerful tools of all: the entire WW community of Leaders, Coaches, and
members at meetings and online — including the Connect feature on the WW app
where you’ll find story after story and photo after photo of successful,
positive people supporting each other on their unique weight-loss journeys. (And
if you’d like some “anecdotal” evidence that WW members lose weight and keep it
off, just ask any of our Leaders or Receptionists!)
A study like this — with small
samples yet extreme results — can make waves in the media and encourage you to
jump to conclusions about the end result of weight loss. As you can see, there’s
more to the story, and you have more resources at your disposal than you might
have thought to achieve—and maintain—a healthy weight. As always, Weight
Watchers will be here to help.
MAY SIP
SALE!
5/8–5/28:
Loraine, a high school receptionist from
Austin, Texas, knows her vice: "'JOBs', she says. "'Just one bites.'" She eats
sensibly at mealtimes, but is "always grabbing just half a slice of bread or
just a taste more of the leftovers."
Loraine's story is typical, says Raeleen
D'Agostino Mautner, PhD, despite great intentions during "good" moments, bad
habits are hard to break.
Why? Two reasons. First, "all routines,
habits and rituals make us feel secure," says Mautner. "Even unhealthy routines
are easier to maintain than to change."
Second, we are a culture of now. When we
want a habit changed, we want it changed yesterday. Unfortunately, human nature
doesn't always work that way: "It takes six to eight weeks for a new habit to
become second nature," says Mautner. But often, especially when we're stressed,
we revert to the old, "bad" behaviors. Then we think we've failed and give up
trying to change altogether.
And so starts the cycle all over again —
but it doesn't have to. Keep in mind that changing habits takes time and
perseverance, and you're halfway there. Follow Mautner's four steps below to
finish the course:
Step 1:
Keep a notebook. Whatever
behavior you're trying to change, write down your plan and track your progress
every day.
Step 2:
Make your intention real by
coming up with a concrete plan of attack. "I will never overeat again!" is not a
plan, it's a desire. Turn that desire into a plan by saying instead: "I will
work on eating healthy portion sizes by…" (Keep reading for more on making a
plan of attack.)
Step 3:
Be flexible. When you run into
obstacles, don't resign yourself to failure and decide your bad habits are your
destiny. Mautner suggests trying this: "Say to yourself, 'All right, I flubbed
up, everybody does it.' But remember, the difference between those who succeed
and those who don't is persistence."
Step
4: Acknowledge your success.
"It's easy to lose your motivation when you don't see results as fast as you'd
like them, so give yourself a pat on the back for every small success."
A Plan of
Attack
The trick to breaking bad habits is deciding what you're going to do instead.
The trick to breaking bad habits is deciding what you're going to do instead.
Picture yourself in the middle of your
bad habit. How does it make you feel when you do it? Is there something you can
do instead that will give you that same feeling? Planning to do the "instead"
action is your plan of attack.
Look at our list of examples for
inspiration, and then write down your own plan of attack:
Bad
Habit: Mindlessly eating after dinner.
How
to break it: Busy your hands with a craft project. Better yet, go for
a walk!
Bad
Habit: Eating huge portions.
How
to break it: Relieve some of that super-hunger by eating smaller
amounts of food throughout the day.
Bad
Habit: Taking an all-or-nothing approach to exercise.
How
to break it: Set smart, slow goals. If you start an exercise program
with goals that would scare an Olympian, you're setting yourself up for
failure.
Bad
Habit: Skipping exercise sessions.
How
to break it: Schedule exercise, and treat it like you would any
important appointment.
Bad
Habit: Yo-yo dieting.
How
to break it: Don't think of it as a diet. Instead, dedicate yourself
to good health and smart eating and exercise choices.
Bad
Habit: Counting on junk food.
How
to break it: Plan ahead by always having healthy snacks
available.
Bad
Habit: Not eating breakfast.
How
to break it: Always have delicious, healthy, filling, fast breakfast
choices available.
Bad
Habit: Skipping doctor's appointments.
How
to break it: Find a doctor you really like, so the appointment isn't
such a drag.
Bad
Habit: Avoiding the scale.
How
to break it: Consider the scale a friend instead. It gives you
feedback on how you're doing in your efforts to be
healthy.
Bad
Habit: Not eating fruits and veggies.
How
to break it: Try two or three new fruit and veggie dishes per week,
so you can find a few you like.
Bad
Habit: Drinking only carbonated and caffeinated beverages.
How
to break it: Start by making a deal with yourself: One glass of water
for every soft drink or cup of coffee.
Bad
Habit: Not getting enough sleep.
How
to break it: Go to bed at a decent hour every night, even if you're
not tired. No TV, no books, no lights.
Control
Your Habits!
Behaviors can be changed — even yours. It's just a matter of starting and sticking with the steps necessary to change them. To tackle her mindless "JOBs" habit, for instance, Loraine started small. But already she can see a difference.
Behaviors can be changed — even yours. It's just a matter of starting and sticking with the steps necessary to change them. To tackle her mindless "JOBs" habit, for instance, Loraine started small. But already she can see a difference.
Her attack plan? "I've started making an
effort to throw away leftovers immediately after a meal is over," she says. "My
family usually doesn't eat them anyway, and if I let things sit on the stove (or
even in the refrigerator), I know I'll be tempted to snack later on!"
RECIPES
BLT Wrap
1 large stone
ground 100% whole wheat tortilla
1/2 cup
chopped romaine lettuce
2 slices
fat-free turkey bacon
5 grape
tomatoes, halved
1 teaspoon
ranch dressing
1
tablespoon grated monterey jack cheese
- While heating Bacon to desired crispness, warm the tortilla and spread thin layer of Ranch Dressing on top.
- Arrange the chopped lettuce and halved grape tomatoes in center of tortilla being careful not to overstuff.
- When Bacon reaches it’s desired crispness, chop into bitesize pieces and layer over the lettuce and tomatoes. Sprinkle with cheese.
- Roll-up the tortilla and serve
KFC Coleslaw
8 cups finely diced cabbage(about 1
head)
1⁄4 cup diced carrot
2 tablespoons minced onions
1⁄3 cup granulated sugar
1⁄2 teaspoon salt
1⁄8 teaspoon pepper
1⁄4 cup milk
1⁄2 cup mayonnaise
1⁄4 cup buttermilk
1 1⁄2tablespoons white vinegar
2 1⁄2tablespoons lemon
juice
Directions:
Cabbage and carrots must be finely diced.
(I use fine shredder disc on food processor) .
Pour cabbage and carrot mixture into
large bowl and stir in minced onions.
Using regular blade on food processor
process remaining ingredients until smooth.
Pour over vegetable mixture and mix
thoroughly.
Cover bowl and refrigerate several hours
or overnight before serving.
Serves : 10 | Smartpoints : 3
BBQ Chicken Pita
10 SP Serves 1
Meal Details
1cup(s) Lettuce, romaine
oz Chicken, breast, rotisserie, without
skin (cubed)
1 ⁄4cup(s)Corn, yellow, canned (vacuum
packed), or fresh corn
5medium Grape tomatoes
2Tbsp Feta, crumbled
1 1 ⁄2Tbsp Juice, lime, fresh
1 ⁄2Tbsp Cilantro, raw (chopped)
1Tbsp Sauce, barbecue (smoky variety)
1large Pita, whole wheat, cut in half
Notes Combine lettuce, chicken, corn,
tomatoes, feta, lime juice and cilantro in a bowl; roughly chop. Add barbecue
sauce and toss to coat; spoon into pita.
Skinny Cheeseburger
Pie
1 pound lean ground
turkey
1 small onion, diced
1 tablespoon minced
garlic
2 teaspoons McCormick® Grill Mates®
hamburger seasoning
2 tablespoons Worcestershire
sauce
2 tablespoons Heinz® reduced-sugar
ketchup
1 cup low-fat cottage
cheese
¼ teaspoon black pepper
1 (8-ounce) can Pillsbury® Reduced Fat
Crescent Rolls
1 cup shredded reduced-fat sharp cheddar
cheese (I like Sargento®)
4 tomato slices
Instructions
Preheat the oven to 350° F. Coat a 9-inch
round baking dish with nonstick cooking spray.
Heat a large skillet over medium-high
heat. Add the ground turkey, onion, and garlic and sprinkle with the hamburger
seasoning. Cook until the ground turkey is browned, 7 to 8 minutes. Use a wooden
spoon to break the turkey up as it cooks. Remove from the
heat.
Add the Worcestershire sauce and ketchup
to the turkey mixture and stir to combine. Stir in the cottage cheese, season
with the pepper, and stir to combine.
Line the baking dish with the crescent
rolls. To do this, start by separating each individual triangle. Then align the
long side of the triangles around the edge of baking dish. Slightly overlap the
triangles as you make your way around them and fill in the bottom of the dish
using remaining triangles. Pinch the seams together. Gently poke a few holes in
the dough triangles with a fork.
Prebake the crust for 6 to 7
minutes.
Remove the crust from the oven and add
the ground turkey mixture. Sprinkle the cheddar evenly over the pie. Place the
tomato slices on top of the cheese. Cover just the crust with a thin strip of
foil to avoid charring the edges.
Return to the oven and bake until the
cheese is melted, about 20 minutes.
Nutrition Information
Skinny Gourmet Hot
Dogs
8 turkey hot dogs
8 whole wheat hot dog
buns
1 batch of Skinny Slaw (see recipe
below)
½ cup reduced-fat shredded cheddar
cheese
½ cup BBQ Baked Lay's® Potato
Chips
Skinny Slaw:
14 oz bag classic cole
slaw
⅔ cup green onions, finely
chopped
¼ cup light mayonnaise
2 Tbsp light ranch
dressing
1½ tablespoons extra virgin olive
oil
1 tablespoon white wine
vinegar
1 teaspoon stevia
Instructions
Skinny Slaw:
In a large bowl, whisk together the
mayonnaise, ranch dressing, oil, vinegar, and stevia.
Add the bagged cole slaw and green onions
to the dressing and toss together to evenly coat.
Refrigerate for 10-20 minutes before
serving.
Hot Dogs:
Place hot dogs on the a well heated
grill.
Cook hot dogs for 8-10 minutes until
heated.
Place hot dog in bun and sprinkle with
cheddar cheese.
Next spoon around ½ cup of Skinny Slaw
onto hot dog.
Top off hot dogs with a sprinkle of
crushed potato chips.
Nutrition Information
Recipe: Strawberry Kiwi
Popsicles
1 (1-quart) container fresh
strawberries
½ cup less-sugar orange
juice
1 tablespoon agave
2 kiwi fruits, peeled and thinly
sliced
Optional*:
1 tablespoon lime juice
*Optional ingredients are not included in
nutrition calculations.
Instructions
Blend strawberries in a blender with the
orange juice, agave, and optional lime juice if using.
Place 2 kiwi slices along the sides of
the popsicle mold and pour the pureed strawberry mixture over
them.
Freeze for 8+ hours.
Nutrition Information
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.
Remove from list? If you no longer wish to receive weekly
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Minutes http://midweekminutes.blogspot.com/.
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