MIDWEEK MINUTES July 30, 2016
Midweek
Minutes
July 30,
2016
Hello,
Winners!
I hope this newsletter gets to
everyone. Technology is great when it works, but sometimes...well, we keep
trying.
And so it begins...I got the
hair cut and color. I got new glasses. I did the summer medical appointments.
I shopped for a few clothing items, and today I went to Sam’s Club to get
stocked up on food (You saw some of the items I posted on our member FB page
ZIG’S WINNERS). It’s coming...the return to
school. Changing routine alert! So, it’s time to plan. Decisions, decisions,
decisions.
BUT, this week, BEFORE
school starts, we have the SUMMER OLYMPICS! Four years
went by fast. What were you doing in 2012? How about the Winter Olympics?
What were you doing two years ago? What will you be doing 2 years from now?
One thing's for sure...the time goes by FAST! Do you feel better and healthier
than you were two, or even four years ago? Or, are you going to sit and WISH
that you had worked the program or really decided do what it
takes?
What do the Olympics, and Weight Watchers all have in common?
(Remember "the Thrill of Victory and the Agony of Defeat")? Both require
dedication, discipline, and determination. Oh, there are other commonalities
and descriptive phrases, but the 3 D's are a pretty good place to start.
Just as Olympic athletes are dedicated to their sports, we as
Weight Watchers are dedicated to getting healthy. Maybe we won't be on the
world stage to display the fruits of our hard work, but I know most of us are
committed to doing what we have to in order to work the program to the best of
our abilities.
In order to succeed at even getting a shot at the Olympics,
athletes must be disciplined and focused on their goals. Day after day, year
after year, they are relentless in doing their workouts for that few minutes of
glory that a competition brings. Day after day, we Weight Watchers do all those
behaviors that change our lives step by step and bring us closer to victory!
Weight Watchers members and Olympic athletes are determined NOT to
let obstacles keep them from their dreams. You will probably see many profiles
of athletes who have sacrificed and overcome many challenges in order to fulfill
their dreams of being in an Olympic competition. Time and time again, we Weight
Watchers are overcoming obstacles and challenges in order to achieve a healthy
and fit lifestyle.
Maybe there's a 4th D...Decision-making. We have decided
to do the best for ourselves by joining Weight Watchers. The decisions we make
are no different than the decisions made by Olympic athletes...to press on, no
matter what it takes...and go for the GOLD!
Hope to see you at the meetings this week! If you haven't
been for awhile, come on back! If not now, when? --Zig
These
members went for the GOLD, and their milestones show
it!
Superior: –19.8
lbs.
Hastings: – 6
lbs.
20 lb.
star
Chris C. ( H
)
30 lb.
star
Norma H. ( S
)
10%
Laura K. ( H
)
If it seems like a luxury to actually sit down to a properly set table, inhaling the aroma of delicious food, and truly savoring each bite, you’ve come to the right place! With life going at warp speed most days, 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 often means overeating. But when you focus on what's on your plate, you tend to slow down — creating a simple, yet powerful way to help you stay on track. And what better time to do it than summer, when the warm air and long days are meant for relaxing and putting on the brakes? The mindfulness move in your Weekly can help you tune in to the pleasures of the here and now. And try these other ideas at mealtime.
Make food the star
Think about your last couple of meals. Was the TV on? Phone at your elbow? These attention grabbers can affect how you eat. Hitting the brakes and focusing only on your food can help you enjoy your meals more and eat less as a result. There's even research to back it up: One study found that people ate 10 percent fewer calories when they dialed down their pace than when they scarfed down their food, and felt less hungry afterward.
To decelerate when dining
Think through food choices. When we’re in a hurry, we might just grab whatever's convenient. Planning what you'll eat eliminates some of this last-minute temptation, and adds to the pleasurable anticipation. Our 30-SmartPoints-a-day menus can make it happen.
Eat regularly. Don't let more than four hours go by between meal—that way, you won't be famished when you sit down to eat, and you can pause to appreciate the different flavors crossing your palate.
Pause for a quiet moment. Before digging in, stop to reflect on your mood. A little reflection before a meal can help keep emotional eating in check and enhance your enjoyment of the meal. In fact, getting into the practice of meditation can help you de-stress so you enjoy your meal even more.
Downsize your bites. The meal shouldn’t be a race to the finish line. Savor! 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 raising your fork again.
Avoid social sidetracks. Dining out with family and friends is one of life’s pleasures. On the down side, that absorbing conversation can mean you lose track of what and how much you’re eating, so keep checking in with your plate (and your appetite)—and make sure you’re really enjoying all the flavors of a special meal.
The Olympic Motto is
Citius, Altius, Fortius. Which means "Swifter, Higher,
stronger."
This motto is used with the Olympic Symbol the five coloured rings. The rings are interlocked to represent the sporting friendship of people from all over the world.
The five colors of the
rings (black, blue, yellow, green, and red) were chosen because at least one of
these colours appears in the flags of every nation of the world.
Fitness: the Fun Factor
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Article By: Melissa Chessher
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Most of us
know that exercise can help boost weight loss. Not everyone may actually enjoy
exercising, but we all possess the ability to enjoy it. The key is finding what
exercise professionals call "the fun factor." Exercising itself may get easier
and you'll even feel better, physically and emotionally.
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Tapping into Your
Enthusiasm
There are two ways to increase the fun in your workout: Minimize monotony and routine while maximizing variety, enjoyment and physical beauty. Another clue: This doesn't involve checking heart rates or concerning yourself with aerobic thresholds.
There are two ways to increase the fun in your workout: Minimize monotony and routine while maximizing variety, enjoyment and physical beauty. Another clue: This doesn't involve checking heart rates or concerning yourself with aerobic thresholds.
"Explore doing things you loved to do as a kid,
things that were naturally athletic," says Ingrid Bacci, author of The Art of
Effortless Living (Vision Works) and a fitness professional who teaches
"effortless" sports at several country clubs in the Northeast. "Rolling on the
floor or down a hill, wrestling, running, Rollerblading. It's all about feeling
your body and feeling the elements—water, wind, earth—against your
body."
Researchers at Tufts University even say that the
more fun an exercise is, the more stress it reduces. But it only works if you
can determine what's fun for you. If you're a social animal, maybe try out group
activities such as mall walking, team volleyball, square dancing, a running club
or softball. If the wild calls, consider a mountain bike, snow shoes or
cross-country skiing. Or make your bike ride more of a nature hunt, looking for
the first trees to change color in the neighborhood. And for those who crave
singular, intense tasks, try rock-climbing or marathons. Whatever you decide,
the key is to investigate, experiment and try a variety of
activities.
Experiment with Your Inner
Athlete
Remember, even athletes get the blues. Or at least bored. "I've always enjoyed exercise, but like anyone, I can get in a rut, especially when I'm not improving," says Bacci. For her, the rut arrived when she felt her tennis game stalling. "So I did something a lot of people might consider odd," she says. "Instead of focusing on my game, I started focusing on my body while I played."
Remember, even athletes get the blues. Or at least bored. "I've always enjoyed exercise, but like anyone, I can get in a rut, especially when I'm not improving," says Bacci. For her, the rut arrived when she felt her tennis game stalling. "So I did something a lot of people might consider odd," she says. "Instead of focusing on my game, I started focusing on my body while I played."
Bacci thought about her feet when she was running
on the court, the feeling of the racket in her hand, and the pleasurable feeling
of the wind on her shoulders and face. And get this: Her game improved by leaps
and bounds. "I was getting more in touch with myself, instead of trying to
perform or achieve some goal."
The moral of the story: Stop trying to "exercise"
so hard and instead focus on experiencing pleasure and fun. It works!
Rio 2016 will be the first
time in Olympic history that a South American country has hosted the Games. The
city won its bid in 2009, beating out Chicago, Madrid and
Tokyo.
The Olympic Athlete Diet
Five nutrition experts working
with Olympic athletes share their health secrets to help you customize your
workout. By: Patricia Bannan, MS, RD
1. Eat Smart, Eat Frequently to Maximize Performance
For the Athlete: Sports dietitian, Tavis Piattoly, MS, RD, works with Olympic sprinter Kelly-Ann Baptiste, from Trinidad and Tobago, to ensure she’s fueling her body properly to maximize performance. Pre-training foods Piattoly recommends consist of lean protein and complex carbs, such as whole-grain bread, oatmeal, fresh fruit, eggs, Greek yogurt, and whey protein. “We also focus on healthy fats like natural peanut butter, whole eggs, fish oil supplements, and nuts to help with satiety,” he adds.For You: Piattoly says, “The principles of sports nutrition never change regardless if you're a weekend warrior, average exerciser, or elite athlete; the only aspect that changes is the total caloric intake. Whether I'm working with a mom who plays tennis five days a week or an Olympian, we still focus on the same eating principles such as eating every 3 to 4 hours, eating after training to enhance recovery, and hydrating well.”
2. Plan for Maximum Recovery to Get Lean
For the Athlete: Research scientist Steve Hertzler, PhD, RD, worked with Olympic weightlifter Holley Mangold on her nutrition plan, with an emphasis on post-workout nutrition. “The goal isn’t to reduce her weight to that of a swimmer or an endurance runner, but to help her reach a body weight that will allow her to perform at an optimal level and not be too heavy,” explains Hertzler.For You: Hertzler says the three key principles of sports nutrition—eating to fuel the body, eating to repair the body, and eating to be healthy—apply to Olympic-level athletes and the average exerciser. He says to eat a piece of fruit before each meal, make sure to consume a blend of lean protein and carbs within 30 minutes after your workout, plan your meals ahead, and get healthy sources of calcium and protein that are low in fat.
3. Portion Control is Key for Strength Training
For the Athlete: Sports dietitian Andrea Braakhuis, PhD, who works with BMX rider Arielle Martin and at the U.S. Olympic Committee Training Center in Chula Vista, WI, says nutrition during the training session all depends on the intensity and type of session. “If the session is greater than 1-and-a-half hours and moderate to high intensity, then a banana or carbohydrate gels are warranted. If the athlete is completing a weights session, then a small amount of protein with a portion of carbohydrate is a better option,” advises Braakhuis.For You: Braakhuis says regular exercisers may not be training at the intensity or type of sessions expected of the Olympic athletes and should be wary of taking in too many calories; she suggests the regular exerciser watch the portion size of their snack options. Fruit and lean protein can be used in moderation to hold stamina.
For the Athlete: Performance nutritionist
Krista Austin, PhD,
CSCS, is working with the U.S.A. Taekwondo Olympic Team and has also worked with
a number of Olympic marathon runners and swimmers. One of her top training tips
is: “Eat to train, don’t train so you can eat!” Austin says this gives food
function instead of just promoting mindless eating.
For You: Consuming low-glycemic foods steadily throughout the day, focusing on hydration and the type of foods you eat are top tips that apply to the non-athlete. “If the everyday person adheres to these suggestions, they should be able to optimize their health, perform better workouts, and even do their job better,” explains Austin.
For You: “You don't want to begin your workday on an empty stomach just as an athlete does not want to begin a training session on an empty stomach. And the composition of your meal is that balance between carbs and protein that is so often overlooked when we eat in a hurry or snack. Focus on giving yourself the best type of fuel,” Korzun explains.
For You: Consuming low-glycemic foods steadily throughout the day, focusing on hydration and the type of foods you eat are top tips that apply to the non-athlete. “If the everyday person adheres to these suggestions, they should be able to optimize their health, perform better workouts, and even do their job better,” explains Austin.
5. Balance Mindful Meals for Agility and Balance
For the Athlete: Adam Korzun, MS, RD, CSSD, a sport dietitian for the U.S. Ski and Snowboard Teams, says he tries to focus each athlete on consistency in timing, composition, and quality of each meal. Any athletic meal can be good for a non-athlete; the only thing to keep in mind is reducing the portion size.For You: “You don't want to begin your workday on an empty stomach just as an athlete does not want to begin a training session on an empty stomach. And the composition of your meal is that balance between carbs and protein that is so often overlooked when we eat in a hurry or snack. Focus on giving yourself the best type of fuel,” Korzun explains.
The mascot for 2016 is
"Vinicius," a yellow and blue creature representing Brazilian wildlife. It
resembles a cat or monkey that can fly and has the power to stretch its limbs
and body. It is named after Bossa Nova musician Vinicius de Moraes, one of the
writers of "The Girl From Ipanema." Rio 2016 organizers say they hope Vinicius
will help them raise 1 billion reais ($398 million) in
merchandising.
Instant Workout Motivation
Get moving with these inspiring, no-holds-barred tips
and wisdom from personal trainers.
A gym membership helps you get in shape only when you use
it. Here are the 10 tips from fitness experts to get you off your butt and into
the gym:
1. "Plan to go to the gym when your favorite TV show or game is on. This way you'll be able to watch it [from the treadmill] without your family interrupting you."
--Marc Boudouris, CSCS, trainer Five Seasons Sports Club in Indianapolis, IN
2. "Choose a gym that meets your needs and makes you feel welcome. If you join a place that intimidates you, chances are you won't go very often."
--Kristin Story, CSCS, trainer at S.T.E.P.S., Inc. in Nashville, TN
3. "Find a picture of someone in your family whom you don't want to end up looking like. On the days you don't feel like exercising, look at the picture until you change your mind."
--Lou Schuler, coauthor of The Men's Health Home Workout Bible
4. "Write down your reason for getting fit and keep it in your pocket or tape it to your dashboard in your car so you can't ignore it."
--Jeffery Katula, PhD, exercise physiologist at Wake Forest University, Winston-Salem, NC
5. "Invest in a good set of workout clothes and shoes. Not only does it make working out safer and more comfortable, but it also instills a sense of pride and commitment. And you'll feel obligated to justify spending the money."
--Justin D. Miloszewski, CSCS, trainer at Breakthru Physical Therapy and Fitness in Medford, NJ
6. "Don't just plan on going to the gym at some point in the day. If you fail to specify the time, and you don't get to the gym, it's easy to delude yourself into thinking that you simply postponed your workout. Make an actual appointment with yourself and schedule the start and stop time; you'll be more likely to keep the appointment."
--Charles Staley, president of Staley Training in Gilbert, AZ
7. "You want to be in shape, and you've got to stay in shape so you can take part in activities with your kids as they grow up. So you can crawl, run and play ball with them." --Gunnar Peterson, CSCS, personal trainer based in Beverly Hills, CA.
8. "Don't psych yourself out by thinking each visit to the gym has to be a hardcore workout. If you're stressed at work, just jump on the treadmill for 30 minutes so that you feel energized when you leave the gym, not tired."
--Geoffrey Myers, CSCS, trainer at Redline Sports in Laguna Beach, CA
9. "When debating whether you want to go to the gym or not, ask yourself two questions: What happens if I stick to my plan? What happens if I don't?"
--Bill Hartman, CSCS, creator of Inside-Out: The Ultimate Upper Body Warm-up DVD and training manual
10. "Give your TV remote control to a friend who will return it to you only when you show up at the gym."
--Neil Fiore, PhD, author of Awaken Your Strongest Self
1. "Plan to go to the gym when your favorite TV show or game is on. This way you'll be able to watch it [from the treadmill] without your family interrupting you."
--Marc Boudouris, CSCS, trainer Five Seasons Sports Club in Indianapolis, IN
2. "Choose a gym that meets your needs and makes you feel welcome. If you join a place that intimidates you, chances are you won't go very often."
--Kristin Story, CSCS, trainer at S.T.E.P.S., Inc. in Nashville, TN
3. "Find a picture of someone in your family whom you don't want to end up looking like. On the days you don't feel like exercising, look at the picture until you change your mind."
--Lou Schuler, coauthor of The Men's Health Home Workout Bible
4. "Write down your reason for getting fit and keep it in your pocket or tape it to your dashboard in your car so you can't ignore it."
--Jeffery Katula, PhD, exercise physiologist at Wake Forest University, Winston-Salem, NC
5. "Invest in a good set of workout clothes and shoes. Not only does it make working out safer and more comfortable, but it also instills a sense of pride and commitment. And you'll feel obligated to justify spending the money."
--Justin D. Miloszewski, CSCS, trainer at Breakthru Physical Therapy and Fitness in Medford, NJ
6. "Don't just plan on going to the gym at some point in the day. If you fail to specify the time, and you don't get to the gym, it's easy to delude yourself into thinking that you simply postponed your workout. Make an actual appointment with yourself and schedule the start and stop time; you'll be more likely to keep the appointment."
--Charles Staley, president of Staley Training in Gilbert, AZ
7. "You want to be in shape, and you've got to stay in shape so you can take part in activities with your kids as they grow up. So you can crawl, run and play ball with them." --Gunnar Peterson, CSCS, personal trainer based in Beverly Hills, CA.
8. "Don't psych yourself out by thinking each visit to the gym has to be a hardcore workout. If you're stressed at work, just jump on the treadmill for 30 minutes so that you feel energized when you leave the gym, not tired."
--Geoffrey Myers, CSCS, trainer at Redline Sports in Laguna Beach, CA
9. "When debating whether you want to go to the gym or not, ask yourself two questions: What happens if I stick to my plan? What happens if I don't?"
--Bill Hartman, CSCS, creator of Inside-Out: The Ultimate Upper Body Warm-up DVD and training manual
10. "Give your TV remote control to a friend who will return it to you only when you show up at the gym."
--Neil Fiore, PhD, author of Awaken Your Strongest Self
Member
Recipes
4-Ingredient Roasted
Cauliflower
Yields: 6 servings SmartPoints:
2
Ingredients
1 head cauliflower, cut into
florets
3 tablespoons extra-virgin olive
oil
1/2 teaspoon kosher or sea
salt
1/2 teaspoon black
pepper
Directions
Preheat oven to 425
degrees.
Toss cauliflower in olive
oil, salt, and pepper to coat. Spread in an even layer on a baking sheet. Bake
for 20 to 25 minutes on middle oven rack, stirring halfway through, until golden
and crispy.
Chicken Salad
Sandwich
Yields: 4 servings | Serving Size: ½ cup
chicken salad and 1 slice bread or toast | | SmartPoints: 9
|
Ingredients
1 chicken breast with bone, skin on for
baking
1/4 teaspoon paprika
1 stalk bok choy, diced
(optional)
1 stalk celery, diced
1/2 cup diced walnuts
12 seedless red grapes, cut into 1/4-inch
pieces
1/4 teaspoon black
pepper
1/4 teaspoon kosher or sea
salt
4 slices whole grain
bread
Directions
Preheat oven to 325
degrees.
Add walnuts to a small pan,
toast in the oven for 10 minutes. Allow to cool.
Preheat oven to 375
degrees.
Add chicken breast to a small
casserole dish and sprinkle with paprika. Bake chicken approximately 50-60
minutes or until juices runs clear. Allow to cool. Remove skin and bones, cut
into bite size pieces.
In a medium bowl combine bok
choy, celery, walnuts, red grapes, black pepper, and salt. Add chicken pieces
and mayo, toss to coat.
Lightly toast bread, add
chicken salad to two pieces of toast, top with the other two pieces of toast.
Cut the two sandwiches in half and serve.
Parmesan Chicken Cutlets
Food.com
Ingredients Serves 4
1⁄4
cup parmesan cheese, grated
2 tbsp dried seasoned Italian bread
crumbs
1⁄8
tsp paprika
1 tsp dried parsley
1⁄2
tsp garlic powder
1⁄4
tsp black pepper, freshly ground
4 boneless chicken breast, about 1
pound
Directions
Preheat oven to 400
degrees.
In resealable plastic bag, combine
cheese, crumbs and all seasonings; shake well.
Transfer mixture to plate; dip each
chicken breast in cheese mixture, turning to coat all sides.
Arrange on nonstick baking
sheet.
Bake until chicken is cooked through,
20-25 minutes.
Per serving: 3
SmartPoints
Tuna Pasta
Salad
Food.com
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6 oz pasta
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1 can (12 oz) tuna in water,
drained
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1⁄2 cup yellow bell pepper, cut into
strips
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1⁄2 cup cherry tomato,
halved
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1⁄4 cup celery,
diced
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3⁄4 cup low-salt
salsa
|
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1⁄2 cup low-fat
mayonnaise
|
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1⁄2 tsp ground red
pepper
|
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2 tbsp scallion,
sliced
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Directions
Cook pasta according to package
directions, omitting salt and fat.
Drain pasta, rinse under cold water, and
drain again.
In a large bowl, combine pasta, tuna,
bell pepper, cherry tomatoes, and celery.
In a small bow, combine salsa,
mayonnaise, and red pepper. Add dressing to the pasta mixture; toss. Cover and
chill. Sprinkle with scallions before serving.
6 servings: Per serving: 5
SmartPoints
Mini Taco Salad
Bowls
Yields: 6 servings | Serving Size: 2
bowls | SmartPoints: 6
Ingredients
1 tablespoon olive oil
1/8 teaspoon garlic
powder
2 teaspoon chili powder,
divided
2 teaspoon cumin,
divided
4 (10-inch) whole grain
tortillas
1 pound lean ground
turkey
1/4 teaspoon kosher or sea
salt
1/4 teaspoon black
pepper
1/2 cup water
3/4 cup salsa, no added
sugar
1 1/2 cups shredded
lettuce
1/2 cup shredded cheddar cheese,
reduced-fat
1/2 cup (fat-free) Greek yogurt
(optional, sour cream)
Directions
Preheat oven to 325
degrees.
Whisk together oil, garlic
powder, 1 teaspoon each chili powder and cumin.
Cut three 4-inch rounds out
of each tortilla. Brush each side of the rounds with the oil
mixture.
Place each tortilla into a
12-cup muffin tin, pressing on the bottoms and sides to form mini bowls. Bake 20
minutes or until golden. Allow to cool in tins. Once cooled, remove and set
aside.
In a large skillet over
medium-high heat, cook the ground turkey, breaking up with a fork as it cooks.
Once the turkey is cooked through and there’s no more pink, drain any fat. Add
to the cooked meat the remaining chili powder, cumin, salt, black pepper, and
water, stirring to combine. Continue cooking just until most of the water is
absorbed. Add 1/4 cup salsa and stir to combine.
Evenly divide the cooked
turkey in the mini bowls, top each with the remaining salsa, lettuce, cheese,
and Greek yogurt. Enjoy!
Optional toppings: black or green
olive slices, freshly chopped cilantro, diced avocado, or diced
tomatoes.www.skinnyms.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
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Minutes http://midweekminutes.blogspot.com/.
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