MIDWEEK MINUTES July 23, 2016

 

 

 

 

Midweek Minutes

July 23, 2016

 

 

 

Hello, Winners!

 

Love that cartoon! It's been a heat wave, with "heat index warnings".  Next week should be cooler. I don't remember being warned as a kid about high temps and humidity.  Summers as a kid must have been just as hot as they are this week, but I guess we didn't notice as much. We were having too much fun.  Summers also seemed to last longer when I was a kid.  Of course, we didn't go to school until AFTER the State Fair...and so school didn't get out until the first week of June. We used to say that when you first heard the locusts, that meant that school was coming...BUT, I heard my first locusts this year in JUNE!!!  Are they earlier now because school begins earlier?

 

I celebrate the summer still, anticipating a nice long break, not just because I am a school teacher (you know the joke..."the top 3 things I like about my job are June, July, and August"), but I really get into the mode...going to the pool with the grandkids or even by myself, reading a trashy novel, and being blessed to have central air as well!  On the down side, summer vacation seems to go a lot faster than it did when I was a kid, but on the up side, I have tomatoes are turning red and members are bringing homegrown produce to the meeting room!

 

Is there anything more wonderful than a home-grown tomato?  I just ate my first one!  YUMM-O!  Five minutes ago it was May, and "suddenly" it's the end of July already.  So it is with our weight loss journey.  It seems to take forever to lose pounds, but...

 

...as my friend Carolyn says,

"Among all the lessons that are hard to accept when at last we're on the right road to permanent weight loss is the understanding that there is no hurry, and that we need to keep on doing the same things again and again. The weight didn't come on in a day and it's not hard to remember the many, many unnumbered days when we chose not to be responsible about what we ate. It's just as true when we're walking the other direction. The road can only be traveled one step, one day, one mile at a time. Equal in importance to losing the weight is gaining the wisdom that weight management is a life-long stewardship. So much for quick weight-loss and the fad diets!"

 

I surely agree.

 

When you started the summer, made a goal for Labor Day, and are sticking to it...sometimes it gets hard.  Think of the people who dropped out for the summer or didn't even start the weight loss journey.  They will NOT reap a harvest as you will.  If you know a member who hasn’t been to a meeting all summer, give them a holler!  It’s the best time to start NOW...not make those empty promises for “after Labor Day when things slow down”...ahhh, no!

 

Day by day you are working the program, making those healthy choices, and developing those new lifestyle habits.  Remember that our weight loss "suddenly" moment takes time too.  So, aren't you glad you are doing it...because the time goes by whether or not you are working the program or not.  Don't you want to be a slimmer, healthier you by the time the REAL fall season gets here?  (It will be Christmas before we know it!)  Come to your meeting this week and get going on your "suddenly"!

 

See you at the next meeting, right?  Bring a FRIEND!   (Superior, it’s potluck Monday).  Meanwhile, think COOL!  --Zig

 

 

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COOL Member Milestones

 

Superior: –11.6 lbs.

Hastings: –8.6 lbs

 

5 lb. star

Karren W. ( H )

 

 

Welcome to LIFETIME

Rita R. ( S )!!!

 

 

 

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Getting serving sizes right is often more than meets the eye—yet it's one of the keys to helping you lose weight and keep it off. Using tools like measuring cups and food scales makes it easy to dole out perfect portions of just about any food, drink or ingredient when you’re at home. But toting those tools around when you’re at a party or a picnic or a backyard barbecue or a food festival or any other deliciously dangerous event of summer? That isn't going to cut it.

Up for discussion at your meeting this week: the challenges of getting portion sizes right when you're not at home. Use your guesstimating skills and brush up on portion equivalents so you can easily (and often stealthily) use visual match-ups anywhere, anytime. The tips and quiz in your Weekly can help. And so can our helpful Plan Basics video about portions! And when you're home this week, weigh and measure your food and beverages; the more you measure, the easier it'll be to gauge accurate portions when you're not home.

Train your brain to recognize the right size

Whenever you measure and serve yourself, take a mental snapshot: "Here's what one cup of couscous looks like. This is a teaspoon of butter." Then no matter where you're dining — the office cafeteria, a food court at the mall, or your favorite Chinese buffet — you'll feel more confident in your ability to eyeball the right size. And if you need a few ideas, the list below is a good place to start.

 

On the go
Lip balm	1-ounce serving of cheese
Folding wallet	1-ounce slice of French bread
Sunglasses	6-ounce fish fillet
At a sporting event
Hockey puck	½ cup serving of mashed potatoes, beans, or ice cream
Golf ball	¼ cup of nuts
Baseball	1 medium piece of fruit
Tennis ball	1 cup serving of rice
In the office
Roll of transparent tape	1 small piece of fruit
Standard pink eraser	1-ounce serving of cheese
2" x 2" self-stick note	1 brownie
At a restaurant or hotel
Tea cup	1 cup of cooked pasta or rice
Half an orange	½ cup of coleslaw
Mini bar of soap	1-ounce serving of cheese
On a business trip or vacation
CD/DVD	Large bagel or 1 pancake
USB thumb drive	1-ounce serving of cheese
Pocket digital camera	3-ounce serving of meat

 

 

 

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THRU August 31

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As times have changed, so have some guidelines for the best ways to stretch. Many of the techniques that you learned in gym class are now considered passé – and downright risky. “A lot of it has to do with the evolution of the science,” says Jessica Matthews, M.S., an exercise physiologist at the American Council on Exercise (ACE). “Numerous studies have come out in the last decade about the most effective ways for stretching. We don’t just accept exercise at face value anymore — we ask what the exercise is designed to do and whether it’s safe and effective.”

For one thing, the ballistic stretching we all remember so well, in which you bounced through your moves? It’s a total no-no. It’s now believed that dynamic stretching — movements that take the joints through their full range of motion (think: leg swings, arm circles, etc) — is best for pre-workout stretching. After a workout, static stretching is the way to go. “Static stretching is more effective and safer at the conclusion of a workout when your muscles are more pliable,” Matthews notes. That’s when you can get the greatest benefits for your overall flexibility and posture, and perhaps even reduce your chances of getting post-exercise muscle soreness.

Take a look at these new takes on old moves.

Old-school move: Neck rolls
The risk: To loosen up the muscles in the neck, you may have been instructed to roll your head in vigorous circles—from the right side to the front, the left side, to the back, and around again. “Tilting the neck and head backwards, in particular, involves hyperextension of the neck, which can lead to injuries,” explains exercise physiologist Richard Cotton, M.A., national director of certification for the American College of Sports Medicine. You can pinch nerves in the neck and at the base of your skull, compress disks in the cervical spine, and make yourself dizzy.
New-school move: Slowly tuck your chin to your chest then stretch your right ear towards your right shoulder followed by your left ear towards your left shoulder. This way, you’ll stretch the muscles in the back and sides of the neck in a gentle, controlled manner.

Old-school move: Seated hurdler’s stretch (with one leg extended behind you, knee bent at a 90-degree angle)
The risk: Having your leg twisted behind you this way “torques the knee and puts unnecessary stress on the knees and hips,” Cotton says. It can strain the kneecap itself and lead to overstretching of ligaments in the knee and hips, increasing your risk of injury.
New-school move: Instead of bending your right leg behind you (while your left leg is extended straight in front of you on the floor), bend your right knee and place the sole of your right foot against the inside of your left thigh; then gently stretch forward toward your extended left leg, keeping your back straight. When you reach maximum tension, you’ll feel a tugging sensation in your hamstring; hold the stretch (for 20 seconds) then sit up and switch legs.

Old-school move: Full cobra
The risk: Lying face-down, pushing your torso off the floor with your arms fully extended and lifting your head back so you’re looking at the ceiling (as you do with the full cobra) leads to excessive compression of the lumbar and cervical spines, Matthews says. “This can compromise the integrity of the spine and possibly lead to low back injury or pain or exacerbate a back condition you already have.”
New-school move: Modified cobra. Start in the same position as the full cobra but place your forearms on the floor so your elbows are under your shoulders; then, push your chest up slightly, keeping your neck in line with your spine and your eyes looking directly in front of you.

Old-school move: Straight-leg toe touches
The risk: Standing with straight legs and locked knees and reaching (or worse, bouncing) toward the floor increases your risk of pulling or tearing a muscle in your legs and placing unnecessary stress on the ligaments of the knees. “The older we get, the higher the risk with this move,” Cotton says.
New-school move: Single leg hamstring stretch. While standing with your feet parallel, move your right foot about 12 inches forward, place your right heel on the ground (lifting the rest of the foot off the ground), bend your left knee and put your left hand on your left thigh for stability; then, hinge at the hips and lean toward your extended right leg. Gently hold the stretch then repeat on the other side.

Old-school move: Full plough
The risk: If you lie on your back, lift your butt overhead and try to touch your feet to the floor behind your head (the classic full plough), you’ll place excessive pressure on the disks in your back, Cotton says. You’ll also create compression of the cervical spine, which can injure your neck.
New-school move(s): To stretch your spine in a gentler fashion, lie on your back, tuck your chin to your chest, and hug your knees to your chest. Or, do a child’s pose: Start in a kneeling position, drop your butt to your heels, then lay your torso down on your thighs and extend your arms overhead until they touch the floor (rest your forehead on the floor). “This is a great way to stretch your back safely while protecting the neck and spine,” Matthews says.

Old-school move: Swimmer’s stretch
The risk: With this move, you clasp your hands behind your back then pulse your arms upward toward your shoulders (behind you). The trouble is, you can end up overstretching your shoulders and injuring your ligaments, Cotton warns. This can lead to shoulder instability, the opposite of what you want!
New-school move: The goalpost stretch. While sitting or standing, raise your arms overhead (keep your shoulders in their sockets!), then gently lower your arms, bending your elbows at right angles, until your upper arms are parallel to the floor, Matthews suggests. (Your arms will resemble a goalpost—with your head in the middle.) If you pull your arms toward your back slightly, you’ll feel an additional stretch in your chest (pectorals) and shoulders

 

 

 

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BRING A FRIEND AND GET $20 to spend EACH!!!

 

 

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Click on the link below and watch the video

 

 

REMOVING CORN FROM THE COB

Step Begin by removing the husk and any loose silk strands from an ear of corn.

Step 2
Snap the ear in half.

Step 3
Place the cut side of one of the halves on your work surface to steady it and to make it easier to cut off the kernels. Set a tea towel on your work surface to make it easier to transfer the cut corn to a bowl when you’re finished.

Step 4
With a downward motion, slice the kernels off the cob lengthwise, keeping your knife as close to the cob as you can.

Step 5
After all the corn has been cut away from the cobs, go back over the cobs using the dull side of the knife to scrape out the bits of corn and milk from the cob.

 

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SALE

 

 

 

 

 

 

Beginning 7/1: all Water Enhancers will be permanently priced down to $3.95 

 

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Rub it Down: Spice Mixes for Grilling

Article By: Bruce Weinstein and Mark Scarbrough

Dry rubs add tons of flavor without adding fat

There's no need for oil, bacon, or other fat-heavy additions when you're grilling meat. Dry rubs add tons of flavor without any added fat.

Getting startedHere are six dry rubs for pork, beef, chicken, fish, or even tofu. Whisk any one of them together in a large bowl.

All-American Barbeque Rub
2 tablespoons mild paprika
2 tablespoons packed dark brown sugar
1 tablespoon dry mustard
1 tablespoon chile powder
1 tablespoon onion powder
2 teaspoons garlic powder
2 teaspoons salt
1 teaspoon ground cumin
1 teaspoon ground cinnamon
1 teaspoon ground black pepper

Sweet and Spicy Rub
1/4 cup chile powder
1/4 cup mild paprika
2 tablespoons packed dark brown sugar
2 tablespoons ground cumin
1 tablespoon dried oregano
2 teaspoons salt
1 teaspoon ground black pepper

Southwestern Rub
2 tablespoons chile powder
2 tablespoons garlic powder
2 tablespoons dry mustard
1 tablespoon dried oregano
1 tablespoon dried thyme
1 tablespoon mild paprika
1 tablespoon ground cumin
1 tablespoon ground coriander
2 teaspoons salt

Jerk Rub
1/4 cup dried crushed rosemary
1/4 cup dried thyme
2 tablespoons dry mustard
4 teaspoons salt
4 teaspoons ground black pepper
4 teaspoons onion powder
2 teaspoons celery seed
2 teaspoons ground cloves
1 teaspoon cayenne

Curry Rub
3 tablespoons yellow curry powder
2 tablespoons ground ginger
2 tablespoons ground cinnamon
2 tablespoons ground cumin
1 tablespoon mild paprika
1 teaspoon salt
1 teaspoon ground allspice

Szechwan Pepper Salt
2 tablespoons coarse-grained or kosher salt
2 tablespoons ground Szechwan peppercorns
1 teaspoon ground black pepper
1 tablespoon garlic powder
1 tablespoon ground cumin

What to doUse the best spices you can find. Only freshly ground black pepper, please.
Dried herbs have a shelf-life, usually about a year. Don't use dried ones that have taken on a bland, tea-like smell.
To grind Szechwan peppercorns and the like, use a cleaned-out coffee grinder, a mini food processor, or a spice grinder.
Use between 1/2 tablespoon and 1 tablespoon per cut, whether steak, fish, or chicken thighs. The only problem: how do you get it to stick? Rub each cut with about 1 teaspoon unsweetened apple juice, lemon juice, cranberry juice, balsamic vinegar, or white wine vinegar. Pat the rub in place to make a thin coating on all sides and you're ready to roll.
For a deeper taste, coat with the rub, then cover and refrigerate for 4 hours or up to 24 hours.
And after that? You're ready to roll. Fire up the grill and cook the meat, fish, or tofu until done.
And the leftovers? These rub recipes make a lot, more than you'll need. Store the rest in a jar with a tight-fitting lid for the next time you're over the heat.

 

 

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Member Recipes

 

 

Buffalo chicken stuffed bacon wrapped beef burgers

Author: Drizzle

Serves: 4

8sp@ 

              

Ingredients

24oz extra lean ground beef

Pinch of cajun seasoning

Dash of salt & pepper

¼ cup bread crumbs

5 Tbsp franks hot sauce

3oz softened light cream cheese

2oz cooked, shredded or diced chicken

2 Tbsp light ranch dressing

¼ cup light shredded cheese

4 slices low point bacon (I used Oscar Mayer center cut)

Instructions

Heat up grill on low-med.

In a bowl mix your lean ground beef, cajun, salt & pepper, bread crumbs and 2 Tbsp franks hot sauce (keep other 3T aside)

Divide meat mixture into 4 equal rounds, using either a pop can, beer can or even a glass, push down on balls of meat to make indents in the middle.

Wrap each burger with a slice of bacon.

In a small bowl mix your cream cheese, ranch, 3T franks hot sauce, chicken and shredded cheese.

Scoop mixture into your 4 burgers

Cook on grill, they need to cook on low indirect heat, so don't keep opening the lid, you want them cooking all around and not burning the bottom.. Grill for at least one hour, you can check on them after 30 minutes, if need be turn heat up slightly.

Makes 4 burgers at 8 smart points each.

Broccoli Apple Salad Recipe

Makes 6 servings

2 pounds broccoli florets
1 large carrot, peeled and shredded
½ red onion, diced
1 large apple, finely chopped
¼ cup raisins

Dressing:
¾ cup non-fat Greek yogurt (5.3 ounces works)
¼ cup mayonnaise
2 tablespoons fresh lemon juice
salt and pepper to taste

In a large bowl mix together broccoli, carrot, onion, apple, and raisins. In a small bowl, whisk together yogurt, mayonnaise, and lemon juice.

Pour dressing onto salad and adjust seasonings. Enjoy now or keep in the fridge for up to one week.

3 SmartPts

www.snackgirl.com

Big Mac in a Bowl

7 Samrt Points

Ingredients:
Iceberg lettuce (as much as you want)
20 grams cheddar cheese (shredded or thinly sliced pieces)
2 pickles (thinly sliced into pieces)
3 oz extra lean ground beef (cooked)
Onion (as much as you want)
2 Tbsp. Thousand Island
Salt and pepper to taste

Directions:
1. Cook ground beef with onion, salt and pepper.
2. Arrange iceberg lettuce in bowl
3. Top with cooked meat mixture
4. Top with pickles, cheese and thousand island.

www.smartpointsrecipes.com

Blueberry Watermelon Smoothie Recipe

Author: Robyn Stone

Serves: 6

Ingredients

3 cups blueberries

3 cups cubed watermelon

1½ cups ice

Instructions

Add blueberries and watermelon to the container of a blender. Blend on high for about 40 seconds or until completely pureed. Then, stop blender and remove the lid. Add ice to the puree and secure the lid back onto the container. Turn the blender on high for 40 more seconds or until completely blended and smooth with no ice pieces remaining.

Serve immediately.

Notes

Add 1 cup Greek Yogurt if you prefer your smoothies creamier and with yogurt, but count the Smartpoints.

 

 

 

 

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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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