MIDWEEK MINUTES June 18, 2016
Midweek
Minutes
June 18,
2016
Hello, Winners!
It’s my birthday week as well as
Father’s Day. My birthday is June 23, and my father’s birthday was June
24...and yes, Father’s Day always began the celebration week...yes, WEEK...for
our family! Throw in the Summer Solstice ( June 21-longest day of the year)
celebration when there might also be a gathering among my parents’ friends, and
it was nothing but EAT ALL WEEK!!!
In "the old country,
Latvia" where my father was born, the summer solstice is a big deal. When I was
a kid, I remember going out to a lake with some other families to celebrate the
longest day of the year. Consequently, food used to be a big part of our
celebrations. That's how my dad and I bonded...over food.
Both my parents were
very conscious about cleaning our plates since they survived through the
starvation of World War II Germany. My mother always liked to show love with
food, and that's what I learned to do. My mother was an excellent cook, yet I
noticed it was only my dad and I who actually did all the overeating! My mom
worked part time as an RN on the 3-11 shift, so I learned to cook for my dad on
the nights my mom worked. He and I ate together...in front of the television,
and I used to bask in the praise he gave me for my mashed potatoes and gravy
which we had with our grilled steak (basted in butter)! "Back in the day" in
Lincoln, my dad and I also discovered the original RUNZA drive in, and that was
our favorite food next to steak!
Although my dad and I
ate a lot (or maybe it was just me), other than an occasional Runza, we didn't
eat fast food much. I did overdo the "fattening food", though. I always loved
pleasing my dad, and I seemed to do that with my cooking. I still do love good
food! That hasn't changed. I don't blame my dad for my overweight state, but perhaps I do, in
part, blame the genetic predisposition to being overweight I got from his side
of the family. My aunt and my female cousins on my dad's side of the family all
are obese, and so I have learned I must work harder and be more committed
because of it .
So, what birthday
words of wisdom about life, food, and weight management can I impart? I reached
Lifetime the first time on Weight Watchers in 1972...44 YEARS AGO!!! It was
really the first food plan that worked for me. That, along with riding my
bicycle to UNL, got me to goal that first time.
I wish I had learned
all my weight management lessons back then, but it was not until 1998 (June 19,
1998 to be exact), that I walked BACK into Weight Watchers for the third time),
and I finally learned that maybe I need to do this program for the rest of my
life! It wasn't easy to dig into some of the underlying reasons I was
overweight, which we all know have to do with more than food, but it is
definitely important to figure things out, make good choices, and move
forward.
In your weight loss
journey, remember my mantra: "You can't change your weight until you change your
mind." It's a choice...whether or not you want to commit to changing your life.
Weight loss is not a sprint, it's a marathon. It takes time to do it the healthy
way. It takes time to learn new habits.
Weight management is
not only about how you look and being a smaller size (although that's pretty
darn fun!), but it's about how you feel...your health and fitness...inside and
out. It's about making good choices in a society that is growing bigger by the
minute with bad choices. I really like feeling good, not feeling old, and having
the energy to do the things I want to do. And I am STILL learning every day. I
admit, there are still days where exercise and eating properly are the farthest
thing from my mind!
So, if I can impart
any wisdom to you, it would be this...what are you waiting for? Commit and get
serious about making the program work for you. Decide now that you want to do
everything in your power to make this your year. Don't skip the meetings in the
summer either!
In reflection, you
know, the things I remember most about this special time of the year surprise
me. Funny, I don't really think back on just the food we had on our blow-out
birthdays, but yes, that was a big part of the celebrations when I was growing
up. Mostly, I remember not liking my size much, hating to be in a photograph,
and not knowing what to do about it. I remember my parents who raised the best
way they knew. I remember the laughter, the lightning bugs, and the lake of
this special week of summer. I remember June as the month I walked into Weight
Watchers. This time of year is special to me for many reasons. Let's
make it special for YOU TOO! (If you haven't been to the meeting room for
several weeks, you might not get any more newsletters :-( because I will have
to discontinue you...so...
Happy Fathers Day, and I hope to see you in
the meeting room! --Zig
Member
Milestones
Superior: –20.4
lbs.
Hastings: –9
lbs.
10 lb.
star
Donna M. ( S
)
30 lb.
star
Don W. ( S
)
Kathryn W. ( S
)
Slumped shoulders. Crossed
arms. Bowed head.
Squared shoulders. Relaxed arms. Head up.
Body language is aptly named—that first scenario signals lack of confidence, pessimism, even hopelessness. The second? Confidence, self-assurance, optimism. And not just to others: Body language sends those messages to yourself, too.
Squared shoulders. Relaxed arms. Head up.
Body language is aptly named—that first scenario signals lack of confidence, pessimism, even hopelessness. The second? Confidence, self-assurance, optimism. And not just to others: Body language sends those messages to yourself, too.
In your meeting this week, the focus was on changing your internal stance—coming to appreciate and
accept your body even (especially!) when you can’t help but compare yourself to
someone else, like toned treadmill runners at the gym. The exercise in your
Weekly walks you through simple steps from
trash-talking to feeling good about your body. Yeah, if you’ve spent years
putting yourself down, it’ll take some practice to be friends with your
body. But it’s so worth it
once you open yourself up to the possibilities! Just ask these members!
Now let’s focus on the external. Here’s a simple switch that can
make a huge difference in how you feel about your body: changing your posture.
Standing tall—with your head, spine, knees, and ankles aligned vertically—helps
you feel more powerful and confident and (bonus!) it can make you look slimmer,
too.
The power of posture
Not convinced your body position affects your spirit? Try this:
- Sit in a chair with your chin down and a frown on your face, your rib cage crunched and your shoulders slumped. Think about happy things. Can you connect with those pleasant feelings?
- Now, smile, lift your rib cage, center your weight, and sit tall. What happens when you call up those happy thoughts again?
Changing
how you carry yourself can go a long way toward boosting your body image. After
some practice—check your posture from time to time in the mirror—you’ll be in
tune with how standing straight and tall makes a difference in the way you feel.
And that in turn will help you feel more comfortable in your own skin as you
lose weight.
The power of your own self-image can be enough to positively affect every aspect of your life, including your weight loss. For more ways to love yourself as you are, check out our “I Am Beautiful” section. There’s so much here to inspire, inform, move, and delight you (guys, too!).
The power of your own self-image can be enough to positively affect every aspect of your life, including your weight loss. For more ways to love yourself as you are, check out our “I Am Beautiful” section. There’s so much here to inspire, inform, move, and delight you (guys, too!).
ONLY GOOD THROUGH MONDAY
BUT. . . starting TUESDAY for a week . .
.
We’re here for
you!!!
Join us ALL SUMMER in the meeting room
and earn some
BLING!
When you have a MONTHLY PASS, you can find articles like
these on eTools. At www.weightwatchers.com; SO MUCH to
check out online and on your MOBILE devices!
We are
needing RECEPTIONISTS and LEADERS in Hastings and surrounding communities...what
about you???
“Weight Watchers helped me improve my life, and now I get to help
others do the same.”–Leader
Have you reached your weight-loss goals, and
maintained them? Now is your chance to join thousands of others who have turned
their passion for Weight Watchers into a rewarding career that makes a positive
impact on people’s lives. Join our Meeting Room team in one of two
roles:
- Meetings Leader: You’ll help others achieve what you’ve achieved by offering your expert knowledge of the Weight Watchers plan and support
- Receptionist: You’ll help members feel motivated to succeed by welcoming each member, conducting weigh-ins, collecting fees, managing product sales and sharing program knowledge and materials
“It’s gratifying to see the success of our members and know that I’m making a difference on a daily basis.”–Receptionist
By being a part of our Meeting Room team, you’ll receive excellent training, ongoing support in your own weight maintenance as well as discounts on products and access to free meetings. And depending on how many meetings you work each week, you may qualify for healthcare benefits and paid vacation time.
Note: Eligibility for a meeting room position includes achieving and maintaining (or continued loss) for a minimum of 12 consecutive weeks
• 10% weight loss or healthy BMI weight with minimum five pound loss (if joined outside the healthy BMI range); or,
• five pound loss (if joined within healthy BMI range) on Weight Watchers program.
July-August WW
Magazine - ON SALE NOW! $3.95
AND . .
.
Member Recipes
Quick Shrimp and Vegetable
Stir-Fry
Yield: 4 servings
Serving size: ⅓ cup of cooked rice and 1
heaping cup of prepared stir-fry
2 teaspoons sesame oil
2 (14-ounce) bags frozen broccoli
stir-fry mix
1 (8-ounce) container baby bella
(cremini) mushrooms, sliced
½ cup low-sodium chicken broth (I like
Pacific® Organic)
2 tablespoons less-sodium soy
sauce
1 tablespoon minced
garlic
2½ tablespoons rice
vinegar
1 teaspoon oyster sauce
1 tablespoon light brown
sugar
½ teaspoon ground
ginger
1 tablespoon cornstarch
1 pound medium shrimp (about 40), peeled
and deveined
1 (8.8-ounce) pouch Uncle Ben’s® Ready
Rice® brown rice
½ teaspoon sesame seeds
3 green onions, thinly
sliced
In a wok or large skillet, heat the
sesame oil over medium-high heat. Add the broccoli stir-fry mix and mushrooms.
Sauté the vegetables for 5 minutes, until the vegetables have started to
soften.
In a small bowl, whisk together the
chicken broth, soy sauce, garlic, vinegar, oyster sauce, brown sugar, ginger,
and cornstarch.
Add the shrimp to the vegetables and mix.
Pour the sauce over the shrimp mixture to evenly cover, and stir frequently for
until the sauce has thickened and the shrimp are pinked and cooked through, 3 to
5 minutes.
Microwave the rice according to package
directions.
To serve, place ⅓ cup cooked rice in the
bottom of a bowl, top with a heaping 1 cup of the stir-fry mixture, and garnish
with sesame seeds and green onions.
Per Serving: (⅓ cup of cooked rice and 1
heaping cup of prepared stir-fry)
SmartPoints: 3
Skinny Buffalo Chicken
Wings
Yield: 4 servings
Serving size: 6 pieces
3½ to 4 pounds chicken wings, cut in half
at the joint (This will end up being 12 whole chicken wings, making 24 pieces.
Cut the drumette and the wingette, or “flat,” apart.)
½ cup Frank’s RedHot® Original
Sauce
1 tablespoon white
vinegar
¼ teaspoon oregano
½ teaspoon paprika
½ teaspoon garlic
powder
Salt, to taste
Black pepper, to taste
If the wings are whole, you need to split
them at the joint to separate the drumette from the wing (or the “flat”) to make
12 pieces. Cut the piece that looks like a mini drumstick away from the middle
part, cutting through the joint.
Preheat the oven broiler. If there are
low and high settings, choose low. Line a rimmed baking sheet with foil and
place a cooling rack on top of that. Generously spray the cooling rack with
nonstick cooking spray to help with cleanup.
Place the wings in a large pot and cover
them by 2 inches with water. Bring to a boil, cook for 10 minutes, and then
drain in a colander.
Run cold water over the wings to cool
them down quickly. Then using your hands, gently peel the skin off of the wings,
being careful not to pull the meat off of the bones. Use a paper towel to get a
better grip.
In a medium mixing bowl, mix all of the
sauce ingredients together, reserving half of it. Toss the boiled wings in half
of the sauce. Place the sauced wings on the prepared baking sheet and broil for
4-5 minutes on each side, until cooked through.
Carefully toss the wings again in the
remaining sauce and then place back under the broiler for an additional minute
to heat the sauce and crisp the wings.
Per Serving: (6 pieces)
SmartPoints: 3
Slow-Cooker
Fall-Off-The-Bone-Ribs
Yield: 8 servings
Serving size: 2 ribs
Dry rub:
1 teaspoon salt
1 teaspoon black pepper
1 teaspoon cayenne
pepper
1 teaspoon oregano
1 teaspoon paprika
1 teaspoon garlic
powder
1 teaspoon onion powder
1 teaspoon brown sugar
Ribs:
2½ pounds pork baby back ribs (about
16)
⅔ cup reduced-sugar BBQ
sauce
Remove the outer membrane on the bone
side of the ribs, if not already removed. Do this by flipping the ribs over so
they’re bone-side up and pat them dry with paper towels.
Starting at the end of the rack, slide
the tip of a paring knife between the membrane and the bone, then lift and cut
through the membrane. Hold the end of the membrane with a paper towel, pull it
toward the other end of the rack and completely remove it and
discard.
Place the ribs on a baking sheet and cut
the rack in half so it fits in the slow cooker. Pat dry the ribs dry with paper
towels to remove any moisture.
Mix all of the dry rub ingredients
together and pat on both sides of the ribs.
Spray a slow cooker with nonstick cooking
spray and stand the ribs around the sides of it.
Cover and cook on high for 4-6 hours or
low for 6-8 hours, or until the meat is tender and falls off
easily.
Carefully remove the ribs from the slow
cooker with tongs. Transfer to a clean baking sheet and brush with BBQ sauce.
Optional: Place under the broiler for 1-2 minutes to caramelize the BBQ
sauce.
SmartPoints: 9
Cranberry and Feta Turkey
Burgers
Yield: 4 servings
Serving size: 1 patty
Ingredients
1½ lbs extra lean ground
turkey
¼ cup ground flaxseed
¼ cup egg whites
¼ cup dried cranberries
¼ cup reduced-fat crumbled feta
cheese
10 oz frozen spinach, thawed + squeezed
dry
½ tsp salt
½ tsp black pepper
¼ tsp cinnamon
Instructions
Place all ingredients in a large bowl and
mix until completely combined.
Cover and refrigerate for 1 hour before
forming into patties.
With clean hands, divide meat into 4
equal portions (about 6 oz each). Form burgers into ¾-inch thick patties. Place
patties on a hot grill coated with cooking spray or in a large skillet covered
with cooking spray. Cook turkey burgers for about 3-4 minutes per side until
burgers are fully cooked.
Top with your favorite fixings and
enjoy!
Per Serving (1 patty):
WWP+: 6 points
Watermelon
Sorbet
Yield: 3 servings
Serving size: About 1
cup
3 cups cubed seedless
watermelon
3 tablespoons sugar
3 tablespoons water
1 tablespoon lime juice
zest from 1 lime
Place the watermelon in 1 or 2
gallon-sized freezer bags and freeze for 2-4 hours, until
frozen.
Meanwhile, make a simple syrup by heating
the water in a small saucepan over medium heat. Add the sugar and stir until the
sugar is dissolved and the water looks clear again.
Remove from the heat, pour the simple
syrup into a glass or liquid measuring cup to chill in the refrigerator until
ready to use.
When the watermelon is frozen, blend the
watermelon, lime juice, lime zest, and the set-aside simple syrup in a high
speed blender or food processor, scraping down the sides
occasionally.
Transfer the sorbet into a freezer-safe
container that it will be served out of and refreeze it for an additional 2
hours, or until frozen.
Scoop and serve.
Per Serving: (About 1
cup)
SmartPoints: 3
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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Minutes http://midweekminutes.blogspot.com/.
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