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MIDWEEK MINUTES June 11, 2016

 
 
Midweek Minutes
June 11, 2016
 
 
Hello, Winners!
 
June is ‘busting out all over’!  It’s HOT!  The cottonwood “cotton” is everywhere! There are no lightning bugs, though.  And did I mention it’s HOT??!!??  They say maybe rain Monday or Tuesday.  We sure have unpredictable weather in Nebraska.  I went back through some old newsletters for this week of the year in years past, and it’s been rainy, hot, and down right cold.  Schedules are busy, and people are out and about no matter that is 95 degrees in the shade!  I applaud all of you who have been coming to meetings and are joining our Try-A-Thon fun summer!!!  We’re going to keep track of all the fun stuff you try this summer!  Coming to meetings during the summer months is not only a way to earn bling, but a way to keep accountability and motivation throughout the summer...and NOT accumulate any summer pounds.
 
 
When life has gotten crazy and the scale starts to head north, you KNOW what to DO for your health.
 
As my friend Carolyn says,
 
Reading one more thing from me or anyone else will not be nearly as refreshing as DOING some little thing.
Finish reading this then QUICK! DO one or two little things: 

*Get a big drink of water! 

*Take a brisk walk around the office or your home or up and down the stairs a few times is even better! 

*Jot down a grocery list of things you need -- or plan a meal or two. 
*Pick up the phone and make a phone call you've been procrastinating.  Tell someone you appreciate them.
*Do some crunches if you're alone, or some isometric tushie squeezies if you're not. "
 
We have choices.  We can choose behaviors that will take us closer to our goals or not. 
 
Carolyn continues to say, "There is no explanation, other than God's will, for why we're each born with a different lot and a different set of cards to play the game of life with ... or for why some seem "lucky," even as others seem "unlucky."
Whether we're got part of the deck that requires special medical treatment or not, all of us have some bad luck and some good luck with our health, body type and genetic tendencies. 
Those of us who understand and persist through our own less than ideal aspects (you know what I'm talking about! The hips we've inherited from Grandma, or the lack of height that runs in my family...) and accept them as "nature's call", are those of us who will make the most of our own lots, take care of it to the best of our abilites, and move on to more important things.
When we're feeling "cheated" or "poor-me" that we need to limit our food intake and manage our weight, here's a simple  mantra for acceptance and change:
L  - Life's success is
U - Up to me -- for
C  - Change is a choice and that is the
K  - Key
Read it out loud now, then memorize it quick to have with you always for changing bad habits to good ones, and changing fat to fit!
 
If you haven't been to a meeting in awhile, why not come this week?  See you in the meeting room -Zig
 
 
 
 
Wave the flag for these Member Milestones!
 
Superior: –19 lbs.
Hastings: –18.6 lbs.
 
30 lb. star
Laura K. ( H )
 
 
Welcome to Lifetime!
Deb F. ( S )
 
 
 
Summer’s many delights can pose challenges to your weight-loss efforts. But here’s the thing: It’s totally normal to drift a bit. Luckily, as you might have discussed in your meeting this week, there are lots of ways to accommodate your desire to have fun, travel, entertain—in short, to enjoy all that the season has to offer—while not losing touch with your healthy-living efforts. Your Weekly  can help you decide what success looks like to you this summer. You might tweak your goals, or to allow a small gain—what’s important is to stay connected so you don’t go too far off track.
And thanks to our new Summer TRY-athon, it’s a pleasure to do so—literally. We’re encouraging you to try something new—whether it’s dining at that new Thai restaurant in town, or taking a barre class, or even finally making time to shop for a new suit. You can get some more inspiration here. Ask your Meeting Room team for all the details!
Try these ideas to help you stay focused to your summer goals:
  • Be here now As long as you’re committed to your plan today, you’re succeeding because you’re taking charge of your life. Scanning the horizon for goals that are far in the future can sap your motivation.
  • Watch your language Recast negative phrases. Instead of saying "No,” “I can’t” or “I’ll try,” shift to the positive. Say: “Yes,” “I can” and “I will.” For example, instead of saying, “I won’t overeat” or “I can’t have chocolate,” say “I will track my food and stay within my budget.”
  • Picture this Find a photo of yourself before you started your weight-loss plan. Tack it on the refrigerator, a bedroom or bathroom mirror, or inside the pantry. As you reach new goals, take new pictures to visually mark your progress.
  • Weigh in Although the number on the scale isn’t the only way to measure success, weighing in every week at your meeting can help to keep you accountable and guard against a slip becoming a slide.
  • Keep moving It does you good physically and mentally—and every little bit counts! And an activity device like Fitbit® makes sure to count every little bit! Watching your steps add up can be a great motivator. Want some specific body toners? Try the Fitbreak by Weight Watchers® app for one-minute moves you can do anywhere.
  • Partner up Exercising with a friend makes an everyday workout a social event. Schedule days to meet with your workout buddy, and if one of you tries to bow out, act as the other’s conscience. Participating in aCommunity Challenge is another way to stay connected and get inspired.
  • Be in touch Hit up a Weight Watchers meeting regularly—even when you’re on vacation if you can. It’ll connect you with a member support system that will give you a gentle nudge if needed. If you’re away from home, try our Find a Meeting tool. And Connect on our mobile app brings a world of encouragement and inspiration to your fingertips.
  • Set mini goals (and celebrate yourself!) When long-term goals seem far away, downsize them. Making it to the gym twice a week counts; so does choosing a fruit or veg for your snack. Thank yourself for your commitment and hard work with a nonfood pleasure. It doesn’t have to cost a thing: take a book or DVD out from the library, steal a 20-minute nap, take a selfie and post it on Connect. Do something that makes you feel good about you—and do it often, all summer long!
 
 
 

6/1 - 6/30: July/August Weight Watchers Magazine will be on sale for $3.95






6/5 - 6/25: Candy Sale - all Candies will be on sale for $1.95


6/5 - 6/25: Bar Sale - All Mini Bars will be on sale for $5.95, and all of our Snacks Bars will be on sale for $3.95




by Ann Gorin

While shopping recently at Trader Joe’s, I saw this adorable watermelon shark, a good reminder that getting the foods and nutrients that keep us healthy can be enjoyable. And foods such as watermelon, blueberries, and whole grains contain fiber, which helps to lower cholesterol and increase satiation.

A new study in The Journal of Gerontologyshows good reason to eat your fiber-rich foods. For a decade, study authors followed 1,609 adults ages 49 and older who were free of cancer and coronary heart disease. The findings: People eating the most fiber were significantly more likely to age “successfully,” meaning reaching older age sans disease (such as cancer or heart disease), disability, cognitive impairment, respiratory issues, or depression.
In the study, fiber from fruit, breads (such as whole-grain breads), and cereals (such as rolled oats) were found to be beneficial. One theory is that fiber-rich foods tend to be high in other nutrients, such as vitamins and minerals, that are linked to better aging. Interestingly, in the study, fiber from vegetables didn’t seem to correlate with better aging; researchers aren’t sure why.
Here are your recommended daily fiber goals, according to the 2015-2020 Dietary Guidelines for Americans:
·         Women ages 19-30: 28 g daily
·         Women ages 31-50: 25.2 g daily
·         Women ages 51+: 22.4 g daily
·         Men ages 19-30: 33.6 g daily
·         Men ages 31-50: 30.8 g daily
·         Men ages 51+: 28 g daily

To put this in perspective, a slice of whole-grain bread or a ½ cup of brown rice contains about 2 g fiber, while a cup of strawberries has about 3 g. A medium apple has about 4 g. Try the suggestions in my "Eat More Fiber, Lost More Weight" post to increase your fiber intake.

Amy Gorin is a registered dietitian nutritionist and owner of Amy Gorin Nutrition. Frequently interviewed by the media, she privately counsels clients in Jersey City, NJ, and long distance — and works as a nutrition consultant and motivational speaker. Amy is the former Senior Editor ofWeight Watchers Magazine and WeightWatchers.com and has written hundreds of articles on nutrition and health. Connect with Amy on Facebook, Twitter, and Instagram.
 
 
 
NEW PRODUCTS AVAILABLE TO BUY ONLINE at shop.weightwatchers.com
 
 
Find your bliss with our new aromatherapy assortment. We offer two diffuser options: one for on-the-go aromatherapy ($18) and one for home or desk-side relaxation ($50). Each diffuser includes a complimentary lavender essential oil—just add water, and you're on your way to total bliss! We also feature three assortments of essential oils ($20 for a set of three): peppermint/lavender/lemongrass; savory chai/citrus blossom/spa room blend; and eucalyptus/lemon zest/morning bliss, that pair well with either of the diffusers available.
 
 
 
Everyday motivational reminders are important, and with our new, vibrant jute tote bags, it's fun and stylish to stay positive. These awesome colorfully printed tote bags are perfect for everyday use or summer fun! Available styles: Make Today Awesome, Be The Star Of Your Own Movie, Love Your Life, and Live With No Regrets. ($16.95 each)
 
 
                                                                                                                            
                                                         
Summer Strollin'
                                                                                                   

No doubt about it, walking can become an addiction. Apart from the obvious benefits of improved fitness, enthusiasts also know it relaxes you and helps you to think more clearly.

But getting your regular 'fix' can be tricky as the temperature starts to climb. Pitfalls range from the potentially dangerous (heatstroke) to the downright irritating (blisters). Here's what you need to know to beat the heat and keep walking.

Hot Weather Hazards
Walking is harmless, right? Right, if you make sure your summer strolling is done with sun smarts. Here are a few things to watch out for:
  • Don't Forget Your Feet. Few people realize how hot the ground can get in warmer weather. Sprinkle the insides of your socks with foot powder, and regularly massage your toes, soles and heels with moisturizer. Take breaks during a long walk, and remove your shoes and socks to let your feet 'breathe.'
  • Well-Watered. In extreme heat, dehydration is always a concern, but don't let that keep you indoors. Simply watch your water intake, making sure you're getting the six or more glasses per day your body needs. When the temperature rises, up your water ante along with it. And always carry a bottle of icy cold water with you when you walk. The little bit of extra weight will be worth it when you take that first refreshing gulp.
  • Wear a Hat. If you don't, you might soon feel dizzy. And, whether you decide on a peaked baseball cap or broad-brimmed visor, remember to slather some high-SPF sunscreen on the back of your neck and the tops of your ears. They're often forgotten about, and painful places to have a burn.
Keeping Your Cool
Now that you know how to keep your walks healthy, here are some hints on how to keep cool and keep walking:
  • Morning and Evening Walks. Walk in the coolest part of the day: early in the morning or as the sun sets in the evening. Walking first thing and filling your lungs with fresh supplies of oxygen helps you 'get in gear' for the day. Walks around dusk are perhaps the most beautiful and relaxing way to end the day. Just make sure you wear light-colored or reflective clothing so cars can easily spot you as the daylight fades.
  • Walk with Water. If you live near the beach, walk along the water's edge and let the waves and salt spray refresh your body and mind. No beach? Pop into your local pool and walk up and down the shallow end.
  • Spray Away. Carry a purse-sized atomizer of mineral water and use it to refresh your face, neck and hands as the heat builds up. Dab pulse points with a cologne or energizing essential oil, such as lemon, lime or peppermint.
  • Walk the Mall. Don't waste all that air-conditioned comfort on grocery shopping. Walk around each floor of the mall at a smooth, even pace. When changing floors, nix the elevator and take the stairs. Feel free to window-shop, but resist the urge to really shop until you've finished your workout.
  • Try a Tread mill. Book an hour's walk on the treadmill at your local air-conditioned gym. If you like it, consider investing in one of your own, parking it near a nice, breezy window in your home.
 
 
Member Recipes


Breakfast Quiche
Ingredients for Quiche:
2 cups frozen hash brown potatoes (not thawed) diced not shredded, see shopping tips
1 cup (4 ounces) lean ham, chopped, see shopping tips
½ cup red sweet pepper, chopped
½ cup onion, chopped
2 eggs, see shopping tips
4 egg whites
⅔ cup from a (10 ¾ oz) can Campbell’s Healthy Request cream of mushroom soup (condensed)
¼ cup fat-free milk
Black pepper, to taste

Ingredients for Topping:
½ cup reduced-fat cheddar cheese, shredded

Instructions
1. Preheat oven to 400 degrees. Coat a 9 x 9 inch baking pan with cooking spray.
2. In a large bowl, mix together the frozen hash browns, ham, red bell peppers and onions. In a medium bowl, whisk together eggs, egg whites, condensed soup, milk and black pepper. Pour over potato mixture and toss to mix. Add mixture to baking pan. Cover with foil and bake for 30 minutes. Remove foil, sprinkle with cheese and bake an additional 20 minutes until golden brown and cheese is melted.
3. Cut into 6 slices. Using a spatula, carefully remove each slice.
4. This casserole freezes great once baked. I like to wrap into individual servings and store in the freezer. Great for a quick breakfast any day of the week!

Makes 6 servings (each serving, 1 slice)
Weight Watchers SmartPoints 4
www.skinnykitchen.com





Panera Fuji Apple Salad Made Skinny
2 cups mixed field greens or spring mix
1 cup romaine lettuce, chopped
⅔ cup cooked chicken, chopped (white meat)
⅓ cup apples, chopped
⅓ cup grape or cherry tomatoes, sliced or chopped tomato
2 tablespoons red onions, diced
2 tablespoons Girard’s Light Champagne Vinaigrette or your favorite, see shopping tips
2 tablespoons fat-free feta cheese, crumbled.
2 tablespoons apple chips, broken in pieces, see shopping tips
1 tablespoon pecans or walnuts, chopped (optional)

Instructions
1. In a large bowl, add field greens, romaine, chicken, apples, tomatoes and onions. Drizzle dressing over the top. Toss together well. Add the salad to a dinner size plate. Sprinkle with feta cheese all over the top of salad and sprinkle with apple chips. Top with pecans or walnuts, if desired.
2. Although this recipe makes 1 salad, this recipe can easily be doubled, tripled and so on.

Makes 1 main course salad
Weight Watchers SmartPoints 5
www.skinnykitchen.com





Skinny Frozen Hot Chocolate
Ingredients
½ cup fat-free milk
1 (0.29 oz) packet Swiss Miss Swiss Miss Sensible Sweets Light or Diet Hot Cocoa Mix,
1 cup ice
Optional topping-fat free whip cream

Instructions
To a blender, add milk, hot chocolate mix and ice. Blend until smooth.
Pour into a glass. You can top with whipped cream, if desired.
Serve immediately

Makes 1 serving (1½ cups)
Weight Watchers SmartPoints 2
www.skinnykitchen.com




Lemon and Herb Shrimp
Serves 4
2 tsp olive oil
1 lb large shrimp , peeled and deveined
2 tbsp fresh lemon juice
1 tsp Spice Islands salt-free lemon & herb seasoning , or other brand
1⁄2 tsp table salt
1⁄4 tsp black pepper, freshly ground
2 tbsp fresh parsley, chopped
Heat oil in a large skillet over medium heat. Add shrimp and sauté 1 minute.
Add lemon juice, lemon herb seasoning, salt and pepper; stir to coat shrimp.
Sauté until shrimp are bright pink and cooked through, about 3 minutes more.
Remove from heat and stir in parsley.
Per serving: 2 SmartPpoints
www.kitchme.com





Cola Chicken
4 boneless, skinless chicken breast
1 cup ketchup
1 diet cola
1⁄2 cup onion, chopped, optional

In a skillet, mix ketchup and cola.
Add chicken and onions.
Bring to a boil and cover. Reduce heat to medium and let cook for 45 minutes.
Remove lid and simmer until thickens.
Serves 4
Per serving: 5 SmartPoints
www.kitchme.com



Grown Up Sloppy Joes Recipe

Makes 8 servings
1 medium onion (chopped)
1/2 pound ground beef (93% lean) or ground turkey (white meat)
2-15.5 ounce can black beans (drained and rinsed)
1 cup ketchup
1/2 cup French's yellow mustard (or equivalent)2 tablespoons Worcestershire sauce
Spray non-stick pan with non-stick spray and heat to medium high. Saute onion until softened and add ground beef. Cook until ground beef is no longer pink. Add beans, ketchup, mustard, and Worcestershire sauce. Warm until heated through and serve immediately.
For one cup serving without bun = 200 calories, 2.9 g fat, 0.7 g saturated fat, 29.2 g carbohydrates,9.1 g sugar, 15.7 g protein, 5.8 g fiber, 650 mg sodium, 6 SmartPts




Slow Cooker Baked Beans with Molasses Recipe

Makes 7 cups
1 medium onion, chopped
1 teaspoon chili powder
1 pound dried pinto beans, rinsed
1 teaspoon liquid smoke such as Wright’s Liquid Smoke5 cups water
1 cup ketchup
¼ cup molasses
¼ cup Dijon mustard¼ cup cider vinegar
Put onion, chili powder, pinto beans, liquid smoke, and water into a 6 quart slow cooker and cook on high for 3-4 hours or until the beans are tender. Drain the beans and put them back into the slow cooker. Add the ketchup, molasses, mustard, and cider vinegar and mix until blended. Heat on low for 20 minutes or until bubbling.
A ½ cup serving is 154 calories, 0.7 g fat, 0.0 g saturated fat, 30.1 g carbohydrates, 8.2 g sugar, 7.5 g protein, 5.5 g fiber, 252 mg sodium, 5 SmartPts
www.snackgirl.com





Peaches and Cream Dessert Flats
yield: 2 DESSERT FLATS
INGREDIENTS:
1 Flatout Traditional White Foldit
2 teaspoons spreadable light butter (I used Land O’Lakes Light Butter with Canola Oil)
1 ½ teaspoons powdered sugar, divided
1 medium peach, chopped
4 tablespoons light whipped cream

DIRECTIONS:
Using kitchen shears or a knife, cut the foldit in half to make two round flats. Spread ½ teaspoon of light butter onto each side of the flats and lay them in a skillet or griddle pan. Turn the burner to medium heat and cook for a couple minutes on each side until both sides of the flat are golden. Remove from heat and transfer the flats to serving plates.

Sprinkle each of the flats with ¼ teaspoon of powdered sugar, then flip them over and sprinkle the other side with the same amount of sugar. Divide the chopped peaches in half and arrange half the peaches in a circle on each flat, leaving a space in the center of the flat for whipped cream. Sprinkle each flat with another ¼ teaspoon of powdered sugar over top the peaches. Spray about two tablespoons of whipped cream into the space in the center of each flat and serve.
WEIGHT WATCHERS SMARTPOINTS:4 per dessert flat
www.emilybites.com



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 newsletters from me, please reply to this message indicating "Remove from list" in either the subject header or the body of the message.
 
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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