MIDWEEK MINUTES August 20, 2016
Midweek
Minutes
August 20,
2016
Hello,
Winners!
Well, the first week of school
is history for this teacher. It was a good week, actually. This morning was
odd because I didn’t have to get up to go to the Saturday morning meeting in
Hastings. I apologize to anyone who didn’t get the message that the
meeting is suspended for now, and you showed up at the door this morning. There
was probably a sign there, I hope. I encourage my Saturday morning folks to
choose another meeting to attend. Tuesday evening at 6 PM, Wednesday morning at
7 AM, or Thursday at 12:15 PM. I will keep everyone from Hastings on the
newsletter list. Let’s pray that we might open that meeting again soon! The
reason the meeting was suspended? Low attendance this summer.
I must confess, it was NICE to
sleep in this morning! My back hurts; my calves hurt; my BRAIN hurts (haha),
but I had a good week which ended with some nice RAIN! I drove through it as I
did some errands after school yesterday and got to spend time with my kids and
grandkids. Today, I have done the weekly grocery shopping, cleaned up the
house, did the dishes and am doing laundry...now it’s time to send out a
newsletter.
I stopped by Sam’s Club, and I
saw that the fall decorations (and the Halloween candy) is out already. I’m
ready for fall (kind of), but I’m not ready for Halloween yet. We still have
sweet corn and tomatoes, the STATE FAIR and LABOR DAY to enjoy! It will also
soon be time for HUSKER football!!!
This is the season to look
forward to a fresh start! Here’s a poem for you about just
that.
START
OVER
If you've started out in pursuit of your goal
and you've really tried with your heart and soul,
but somehow things got out of control - START OVER
When you've tried your best to do what you should
and you thought this time that you surely would,
but once again you didn't do good - START OVER
When you've worked so hard to follow a healthy way
and you fought to win a victory each day,
but one more time you went astray - START OVER
When the road to success seemed much too long
and each temptation was oh so strong
and once again you gave in to wrong - START OVER
When you've told your friends what you planned to do
and trusted them to help you through
and soon discovered its up to you - START OVER
When you know you must be physically fit,
but your hope seems gone and you're stuck in a pit,
that's not the time for you to quit - START OVER
When the week seems long and successes few
and at weigh-in time you're feeling blue,
remember today is just for you - START OVER
To start again means a victory's been won
and starting over AGAIN means a race well won.
Starting over AGAIN proves it can be done,
so don't just sit there - START OVER!!
If you've started out in pursuit of your goal
and you've really tried with your heart and soul,
but somehow things got out of control - START OVER
When you've tried your best to do what you should
and you thought this time that you surely would,
but once again you didn't do good - START OVER
When you've worked so hard to follow a healthy way
and you fought to win a victory each day,
but one more time you went astray - START OVER
When the road to success seemed much too long
and each temptation was oh so strong
and once again you gave in to wrong - START OVER
When you've told your friends what you planned to do
and trusted them to help you through
and soon discovered its up to you - START OVER
When you know you must be physically fit,
but your hope seems gone and you're stuck in a pit,
that's not the time for you to quit - START OVER
When the week seems long and successes few
and at weigh-in time you're feeling blue,
remember today is just for you - START OVER
To start again means a victory's been won
and starting over AGAIN means a race well won.
Starting over AGAIN proves it can be done,
so don't just sit there - START OVER!!
Monday
Superior members...invite a friend to join us! We have a really great
opportunity to continue to keep this meeting going strong. Meetings are SO
important! You know it. I know it. Don’t wait until after Labor Day...Let’s
do it NOW!
--Zig
Member
Milestones
Superior: –14.8
lbs.
When you talk about
your weight-loss plan, do you tell your buddies that you're dieting while
groaning and grumbling? Do you find yourself saying, “I can’t have that—I'm on a
diet.”? Or… do you say something like, “I’m not going to eat that right now,
because I didn’t plan for it today.”?
The first
statement is old-school dieting, which tends to translate as “I have to deprive
myself of foods I like and eat a bunch of foods I don’t especially like, until I
reach a certain number on the scale.” The second statement shows how Weight
Watchers SmartPoints® plan
busts that myth! You’re not on a diet, you’re on the journey of a lifetime:
eating what you want while losing weight—and maintaining your weight
loss.
Weight-loss
myths abound—about “good” and “bad” foods, the “best” exercises to do, the
“right” time of day to eat. Your Weekly tackles some of them. But you
might also hold beliefs about your personal journey that hold you back as well.
Do you think your life must be on hold until and unless you lose weight? Do you
feel guilty about eating foods you enjoy? You might subscribe to
common and unhelpful misconceptions about
weight that make being overweight feel
isolating and weight loss seem like punishment.
To break out of the
“diet” trap, change how you think and talk about your weight-loss efforts. That
can positively change how you feel and ultimately how you act. Check these
typical attitudes—do any sound familiar?—and see how you can shift from the diet
mindset into the healthy, happy life mindset.
| Short-term diet | Long-term healthy living |
| “I cheated this week.” | “I indulged in some foods and enjoyed them, but now I'm going to balance that out with healthier options the rest of the week.” |
| “I hate tracking my food, but I force myself to do it.” | “I'll turn tracking my food into a game and reward myself with a non-food item for doing it.” |
| “I don't like water, but I force myself to drink it.” | “I'll make an effort to meet my daily water requirements and add flavored mix-ins or a fruit slice to make it taste better.” |
| “I can't eat pizza and lose weight.” | “I can have any food I want, as long as I fit it into my plan.” |
| “I don't like exercising.” | “I'm going to try to walk for 10 minutes three times this week.” |
| “I'll never be able to do this forever.” | “I'm gonna make this work! If I need a little help, I'll ask my Leader, fellow members, family and friends.” |
Flipping the “bad”
into the good—lessons learned, bright spots identified, and livable
alternatives—can help see you to success on and off the scale!
Everyone gets off track
from time to time and summer activities
can challenge us. Whether you missed a weigh-in,
want to refocus after
getting off track this summer, or are
somewhere in-between – let the current
back-to-school
vibe motivate you. Work on re-framing your
thinking!
OLD
THOUGHT:
“I’ve been pretty lax lately with food
and
activity. I’m going to skip my
meeting for a while.”
NEW
THOUGHT:
“Knowledge is power. Going to my meeting will motivate me to
get
myself back on track!”
OLD
THOUGHT:
“I gained, even though I was so
careful this
week. What’s the
point? I should just give
up.”
NEW
THOUGHT:
“I gained but I made wonderful
progress this
week. I ate more healthy
foods, fit in some
workouts, and had a
massage! That’s a great
week!”
OLD
THOUGHT:
“If I don’t lose any weight this week
I’m
going to be so mad!”
NEW
THOUGHT:
“If I don’t
lose any weight
this week, I’ll remember that I’ve done so many
things right lately – and I feel
good about that.
The scale will
eventually catch up!”
8/26 –
9/3
Stay Cool When the Kitchen is
Hot
No one can blame you for not wanting to crank up the stove
or turn on the oven in the summer heat. Here are some quick tips and ideas to
keep you cool in the swelter — and to keep you on track with your healthy
choices. First off, think salads. (“Oh, please,” you say. “Who wants a plate of leaves and shoots?”) But we're talking composed salads — not tossed, but assembled on the plate. Your supermarket is full of stuff that can top a salad right out of the grocery bag: berries, canned beans, carrots, jarred roasted red peppers, marinated artichoke hearts, hard-boiled eggs at the salad bar and cooked shrimp at the fish counter.
Build a keep-it-cool, composed salad:
1. Start with your favorite greens on the plate. Check out the choices among those bag mixes, or doctor a bagged mix with shredded Belgian endive (good with a mesclun mix) or some peppery sprouts.
2. Sprinkle on some minced cilantro, basil, or oregano, all awesome with summer greens.
3. Now dot the salad with veggies: cauliflower, carrots, sliced radishes, corn kernels or mushrooms. Don’t need a whole bag of carrots? Buy just a couple of them or anything else at the salad bar.
4. Add berries, sun-dried tomatoes, sliced peaches or plums. A little sweet makes the salad even more satisfying.
5. To add protein and some chew, toss on cooked shrimp, pasteurized lump crab meat (found at the seafood counter), smoked salmon or smoked trout. And check out the deli case — roast beef, roast turkey, ham or cooked chicken breasts are sensible additions to your plate.
6. Finally, drizzle the salad with your favorite low-fat or fat-free dressing. Or skip a dressing altogether. Just whisk a little jerk-seasoning powder or lemon-pepper seasoning with some lemon or lime juice and pour over the top.
Not into the salad suggestion? No sweat (literally). Try these quick, chilled-out kitchen concoctions instead:
Get in the mix: Toss some chopped zucchini, shallots, celery, and tomatoes into your blender. Add some salt-free tomato juice, a little Worcestershire sauce, and a little lemon juice. Give it a spin and you've got instant gazpacho. Refrigerate until chilled, then top with a scoop of chicken or shrimp salad from your local deli.
Side action: Blend some thawed frozen vegetables, canned broth, a little yogurt, a few splashes of Tabasco, and a pinch of salt. Give it a couple hours in the refrigerator and you’ve got a great side to any deli sandwich.
No-sweat Mexican: Make tacos with drained canned beans or even precooked textured soy protein, often flavored like ground beef. Add some shredded lettuce, sliced tomatoes, low-fat cheese, and your favorite salad. Crack open a light beer and watch the sunset.
Cool antipasto: Feed yourself and friends with some thin-sliced prosciutto, melon cubes, marinated artichoke hearts, sun-dried tomatoes, and jarred roasted red bell peppers. If you're feeling it, add some premade caponata (eggplant salad) or blend some drained canned beans with a little broth and a handful of fresh herbs for a quick spread on toasted whole-wheat pita pockets.
Breezy mornings: Put some berries or pitted fruits, yogurt, a little unsweetened apple juice, and a few ice cubes in your blender and you have a smoothie. Too much heavy lifting? Use bagged frozen berries or sliced peaches. For more protein, add a little silken tofu before blending.
HEALTHY EATING
ZONE
NEW App
feature!
In a
nutshell, the Healthy Eating Zone reflects days that members have tracked within
a -3 to +7 range and will show as blue circles on the members' monthly
look-back through the Journey tab. The more blue circles members see in a given
week or month, the more the member can visualize the patterns of healthy eating
being established. User testing showed this new feature resonated well with
members – they saw it as affirmation that they’re eating healthily and another
motivating and rewarding element to the program that backs up ‘Beyond the
Scale’.
We’ll be
awarding charms beginning this week!!!
shop.weightwatchers.com
FOOD FOR THOUGHT: In the meeting room this week
. . .
Do you approach your weigh-in with
fear? We’re looking Beyond the Scale at
what your weigh-in can and can’t do.
See you at the meeting. (You can always
do a No Weigh In.)
Member
Recipes
Grin and Carrot
Fires
1 1/2 lbs. peeled carrots (about 8 large
carrots)
1/4 tsp. coarse salt, or more to
taste
Directions
Preheat oven to 425 degrees. Spray 2 baking sheets with nonstick
spray.
Cut carrots into French-fry-shaped spears. Lay them on the sheets, evenly spaced, and sprinkle with salt.
Bake for 15 minutes.
Flip spears. Bake until tender on the inside and slightly crispy on the outside, about 15 more minutes. (The thicker the fries, the longer the cook time.)
Cut carrots into French-fry-shaped spears. Lay them on the sheets, evenly spaced, and sprinkle with salt.
Bake for 15 minutes.
Flip spears. Bake until tender on the inside and slightly crispy on the outside, about 15 more minutes. (The thicker the fries, the longer the cook time.)
MAKES
2 SERVINGS 0 SP
Tiny Taco Salads
2.0
Ingredients
12 small square wonton wrappers (stocked with the tofu in the
refrigerated section of the market)
6 oz. extra-lean ground beef (4% fat or less)
1 tsp. taco seasoning
1/2 cup refried beans
1 1/2 cups shredded lettuce
1/2 cup shredded reduced-fat Mexican-blend cheese
2 tbsp. sliced black olives, chopped
6 tbsp. chopped tomatoes, chunky salsa, or pico de
gallo
1/4 cup light sour cream
Directions
Preheat oven to 350 degrees. Spray a 12-cup muffin pan with nonstick
spray.
Place each wonton wrapper into a cup of the muffin pan, and press it into the bottom and sides. Lightly spray with nonstick spray. Bake until lightly browned, about 8 minutes.
Let cool completely, about 10 minutes.
Meanwhile, bring a skillet sprayed with nonstick spray to medium-high heat. Add beef, and sprinkle with taco seasoning. Cook and crumble until fully cooked, about 5 minutes. Add beans, and cook and stir until hot, about 1 minute.
Evenly fill wonton cups in this order: lettuce, beef-bean mixture, cheese, chopped olives, salsa, and sour cream.
Place each wonton wrapper into a cup of the muffin pan, and press it into the bottom and sides. Lightly spray with nonstick spray. Bake until lightly browned, about 8 minutes.
Let cool completely, about 10 minutes.
Meanwhile, bring a skillet sprayed with nonstick spray to medium-high heat. Add beef, and sprinkle with taco seasoning. Cook and crumble until fully cooked, about 5 minutes. Add beans, and cook and stir until hot, about 1 minute.
Evenly fill wonton cups in this order: lettuce, beef-bean mixture, cheese, chopped olives, salsa, and sour cream.
MAKES 12 SERVINGS @ 2 SP
Crispy Fish
Tacos
1/4 cup whole-wheat panko breadcrumbs
1/2 tsp. onion powder
1/2 tsp. garlic powder
1/4 tsp. + a dash of salt
1/8 tsp. + a dash of black pepper
8 oz. raw cod, cut into 4 even pieces
2 tbsp. egg whites (about 1 large egg's worth) or fat-free liquid egg
substitute
1 tbsp. lime juice
1 tsp. honey
3/4 cup shredded cabbage or bagged coleslaw mix
2 tbsp. chopped fresh cilantro
1 tbsp. seeded and chopped jalapeño pepper
Four 6-inch corn tortillas
2 oz. avocado (about 1/2 avocado), cut into 4
slices
Optional toppings: salsa or pico de gallo, light sour
cream
Directions:
Preheat oven to 375 degrees. Spray a 8" X 8" baking pan with nonstick
spray.
In a wide bowl, combine breadcrumbs, onion powder, and garlic powder. Add 1/4 tsp. salt and 1/8 tsp. black pepper, and mix well.
Place fish in another wide bowl. Top with egg whites/substitute, and flip to coat.
One at a time, gently shake the pieces of fish to remove excess egg, and coat with breadcrumb mixture. Evenly place on the baking pan, and top with any remaining breadcrumbs.
Bake for 8 minutes. Flip fish. Bake until fish is cooked through and coating is slightly browned and crispy, about 8 more minutes.
Meanwhile, in a medium bowl, combine lime juice, honey, and remaining dash each salt and black pepper. Mix until uniform. Add cabbage (or coleslaw mix), cilantro, and jalapeño pepper. Toss to coat and mix.
Microwave tortillas until warm, about 15 seconds.
Top each tortilla with 1/4th of the cabbage mixture (about 2 tbsp.), a piece of fish, and a slice of avocado.
In a wide bowl, combine breadcrumbs, onion powder, and garlic powder. Add 1/4 tsp. salt and 1/8 tsp. black pepper, and mix well.
Place fish in another wide bowl. Top with egg whites/substitute, and flip to coat.
One at a time, gently shake the pieces of fish to remove excess egg, and coat with breadcrumb mixture. Evenly place on the baking pan, and top with any remaining breadcrumbs.
Bake for 8 minutes. Flip fish. Bake until fish is cooked through and coating is slightly browned and crispy, about 8 more minutes.
Meanwhile, in a medium bowl, combine lime juice, honey, and remaining dash each salt and black pepper. Mix until uniform. Add cabbage (or coleslaw mix), cilantro, and jalapeño pepper. Toss to coat and mix.
Microwave tortillas until warm, about 15 seconds.
Top each tortilla with 1/4th of the cabbage mixture (about 2 tbsp.), a piece of fish, and a slice of avocado.
MAKES 2 SERVINGS @ 7 SP
Broccoli Cheddar Quinoa
Cups
Yield: 6 cups
Serving Size: 1 quinoa cup
SmartPoints: 4
Serving Size: 1 quinoa cup
SmartPoints: 4
Ingredients
1 cup cooked quinoa
3 eggs
1 cup broccoli, finely chopped
1/2 cup Cheddar cheese, finely chopped or grated
1/2 tsp. salt
1/4 tsp. pepper
Cooking spray
1 cup cooked quinoa
3 eggs
1 cup broccoli, finely chopped
1/2 cup Cheddar cheese, finely chopped or grated
1/2 tsp. salt
1/4 tsp. pepper
Cooking spray
Directions
1. Preheat the oven to 375 degrees F.
2. In a bowl, mix all the ingredients together.
3. Spray muffin molds with cooking spray .
4. Fill up each mold with the quinoa mixture.
5. Bake them in the preheated oven for 30 minutes or until they are cooked through
1. Preheat the oven to 375 degrees F.
2. In a bowl, mix all the ingredients together.
3. Spray muffin molds with cooking spray .
4. Fill up each mold with the quinoa mixture.
5. Bake them in the preheated oven for 30 minutes or until they are cooked through
Power
Smoothie
Yield : 1 smoothie
Smartpoints : 8
Smartpoints : 8
Ingredients
– 1 1/4 cups unsweetened almond milk
– 1 cup loosely packed kale
– 2 tablespoons powdered peanut butter, such as PB2
– 1 scoop protein powder
– 1 ripe banana
– 1 cup ice
– 1 1/4 cups unsweetened almond milk
– 1 cup loosely packed kale
– 2 tablespoons powdered peanut butter, such as PB2
– 1 scoop protein powder
– 1 ripe banana
– 1 cup ice
Directions
1. Combine the almond milk, kale, powdered peanut butter, protein powder, banana and ice in a blender and blend until smooth.
2. Serve immediately.
1. Combine the almond milk, kale, powdered peanut butter, protein powder, banana and ice in a blender and blend until smooth.
2. Serve immediately.
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 join our own
private support group!
Comments
Post a Comment