MIDWEEK MINUTES September 24, 2016
Midweek
Minutes
September 24,
2016
Hello, Winners!
Yes, we are having a meeting on
Monday, but I know that everyone (including me) really wants to get home and
watch the first Presidential debate, right? It begins at 8 P.M. (Well, your
kids’ ballgames takes precedence). So, I thought I would take a humorous look
at prepping for the debate and tie it into weight management, of course.
If you are at home, the premise
that there will be no commercials means that you need to use the restroom BEFORE
it starts.
One news commentator suggests that
you get a big bowl of popcorn and a big drink. Well, that can hurt us as Weight
Watchers because unless you are having 94% FF popcorn and diet Coke, you could
consume a lot of calories while fussing and fuming over what the candidates are
saying. (Don’t drink any alcohol!!!) We don’t want the debates to be a
weight-gaining event for us.
The debates will be on for 90
minutes, which means a long time sitting, but on the positive side, you CAN earn
some activity points while jumping up and down as you scream at the television
(kind of like when the refs make bad calls during a Husker game), or you can
just stand and run in place during the whole thing.
On the upside, you can make
yourself feel good knowing that both candidates are not fit and trim and should
be doing Weight Watchers. Perhaps they would have more energy if they were at a
healthy weight. I found it interesting that some “experts” say that the best
way to watch the debates is with the sound off so you can just take in their
looks. The election seems to be all about how you look and act rather than
issues, doesn’t it? As Weight Watchers’ members, we are concerned about how we
look and how we feel. On the other hand, Weight Watchers is about about
knowledge, accountability, and behaviors. Maybe the candidates will actually
talk policy.
Prepping for the debates and
campaigning must be exhausting. We know how much not taking care of ourselves
hurts our weight management efforts. Think of all the eating out that they do!
Both candidates are older. We
know it’s never too late to start taking care of ourselves, but as an older
person myself, I know it takes time and consistency to succeed. Mrs. Clinton is
probably resting this weekend. Mr. Trump has some events scheduled.
I, like the rest of the country,
will watch the debate to see if it’s a serious debate or an episode of
Monday Night Fights. We’ll see. On one thing all America can agree:
The question America asks Presidential candidates is “what can you do for me?
How will MY life be better as a result of your policies?” We ask the same thing
of Weight Watchers. Well, we know the answer to that...weight watchers works!
It improves our health, our lifestyles, and our future. It’s the gold
standard. No debate there.
One thing we CAN take away from the
debate is that even though you have ONE good (debate or) day or week or one BAD
day or week, it’s over the long haul that makes a difference in our weight
management. So be thankful you are NOT going to be on TV having everyone in
America scrutinizing you. Be HAPPY that you can watch the debate and not
overeat about it...go to bed afterward and don’t stay up late to watch the
commentary because that will make you really want to overeat! Discussion about
who won the debate will be around for many days.
No politics needed to win with
Weight Watchers!!On that note, we’ll see you in Superior for our potluck
–Zig
Member
Milestones
Total loss in
Superior
-18.6 lbs.
The Big 10
Percent
|
Article By: Sandra
Gordon
|
|
Losing 10
percent of your body weight is not only the first big step toward your ultimate
goal weight, but it can also reduce your risk for many diseases ' and increase
your self-esteem.
Striving for your wedding-day weight or some other magic number on the scale can be daunting. It's much easier to reach for an incremental goal that promises sizable health benefits: Losing just 10 percent of your current body weight. |
A Healthier Heart
By losing just 10 percent of your body weight, you can lower your cholesterol and reduce your blood pressure, says G. Ken Goodrick, PhD, psychologist and associate professor of medicine at Baylor College of Medicine in Houston, Texas. High cholesterol and elevated blood pressure are two major risk factors for heart disease.
Lower Risk of Type 2 Diabetes
If you're overweight, you're at increased risk for type 2 diabetes, which means your body can't make enough, or properly use, insulin, a hormone that helps convert food to usable energy. By losing just 10 percent of your body weight, you'll improve your body's ability to use the insulin it makes, possibly preventing the onset of the disease, Miller-Kovach says. If you already have type 2 diabetes, shedding that 10 percent may improve your symptoms and possibly prevent complications, she adds.
More Pep
"Just a 10 percent weight loss increases feelings of vigor and vitality," says Miller-Kovach. "You'll feel better and have more energy."
A Mental Edge
Losing 10 percent can give you the self-confidence and motivation you need to keep going. "Success builds on success," says Miller-Kovach. But be sure you recognize it. The "10%" key chain your Weight Watchers leader gives you is part of that recognition. "Losing 10 percent is a milestone in the journey," says Miller-Kovach. "Once you get there, take the time to congratulate yourself on your efforts."
Reality Check
After losing 10 percent, you gain a sense of what it will take to lose the rest and reach your final goal weight. "It gives you a context in terms of saying, 'Am I willing to put in that much more effort to lose even more weight?'" Miller-Kovach says. If the answer is no, that's okay. "Some people only lose 10 percent and that's it," says Goodrick. If that's you, pat yourself on the back. "Health-wise, a 10-percent weight loss is a great achievement," Goodrick says.
On a picture-perfect summer day spent strolling through a
glorious street fair in New York City, my son spotted one of his favorite
vendors — the crepe guy. Within minutes, my husband and son were sitting on a
park bench eating steaming Nutella-filled crepes topped with undulating ribbons
of whipped cream while I sat beside them eating my string cheese with as much
delight as I could muster.
And I began to wonder: Am I approaching this the right way?
It’s a scene that may play out in your life, too, especially
during summer and fall, the seasons best known for street fairs, state fairs,
carnivals, and music festivals, all of which happen to feature an amazing array
of food choices, many of them deep-fried. The problem? It’s not just the
preparation method. “High-calorie foods are usually the things that are
deep-fried in the first place,” says Jason Ewoldt, a wellness dietitian at the
Mayo Clinic Healthy Living Program in Rochester, MN. “We’re talking high-calorie
candy bars, Oreos, butter, cheese, and cheeseburgers.”
In other words, they aren’t offering deep-fried kale or
cauliflower.
What’s the best way to prepare for a day spent surrounded by
the sights and smells of every imaginable food on a stick? Hint: It’s not just
about what you eat (or don’t). Read on for six smart strategies:
Pick One and Enjoy
Never feel that you have to deprive yourself. If it simply
isn’t the annual town fair without that funnel cake or corn dog, share it with a
friend and make it part of the entire experience, suggests Carol Frazey, a
fitness coach in Bellingham, WA. Focus on enjoying it — and the moment. Eating
mindfully will slow you down and keep you aware that it’s okay to have the food
you want — and wow, this is really good — but also be conscious that
you’re having fun, are surrounded by smiling friends, and the event is about so
much more than eating (and overeating).
However, if you do prefer to avoid the unhealthier food
options…
Scout Out the WW-Friendlier Vendors
Many festivals or fairs will post an online list of vendors
several days or weeks before the event, so study that list, suggests Edwina
Clark, MS, RD, a San Francisco–based dietitian and head of nutrition and
wellness at Yummly.com. Then, seek out stands serving items like grilled
chicken, veggie burgers, roasted meats, or kebabs. “These can be healthier
options that also happen to be incredibly delicious and satisfying,” she says.
Eat First
Loaded French fries or a basket of powdered-sugar-topped
fried dough have a lot more power over hungry-you than non-hungry-you. All the
more reason to eat before you hit the fair. “Going to an event on an empty
stomach is like grocery shopping when you’re hungry,” says Allison Sanders, a
clinical dietitian at Indiana University Health Methodist Hospital. “It’s a
challenging situation, especially when an event such as a state fair has a
limited number of healthy items.”
Two potential solutions: One, see the previous item about
WW-friendly vendors — if available, enjoy your healthier fair-fare before you
think about other foods. Or, two, before you leave the house, sit down and eat a
satisfying wrap or pick a lean protein/whole-grain combo to help you feel fuller
longer. (The second plan isn’t as much fun, obviously, but is the wise move if
you want to have your appetite under control when you arrive at the event, says
Sanders.)
BYOS (Bring Your Own Snacks)
Not only will you save money on overpriced food and time
spent on long lines, you’ll feel healthier, too. If the event allows outside
items to be brought in, pack a variety of crunchy high-fiber veggies, including
carrots, broccoli, celery, and snap peas (or visit your farmers’ market to see
what else is in season). Prepare savory snacks to munch on, too, such as
homemade flavored popcorn, roasted chickpeas, baked kale chips, and nuts,
suggests Patti Green, a certified health coach in Williamsville, NY. Fresh fruit
is a great option, too, since many varieties will be in season, are juicy-sweet,
and have 0 SmartPoints. If you can pack a cooler, you can also bring perishable
items like string cheese, single servings of hummus, and sliced fruit.
Drown Your Hunger
In hot weather, cold water is your friend. Stay hydrated
throughout the day to avoid overeating, says Jessica Fishman Levinson, a
registered dietitian in Westchester County, New York. Steer clear of
sugar-packed sodas and lemonade shake-ups, which aren’t really about quenching
your thirst. Tip: Bring a refillable water container with sliced lemon, suggests
Talia Pollock, a health coach in New York City. “Many summer events have
stations where you can refill your own water bottle,” she says. “Just think how
much money you’ll save, too.”
Remember Why You Came
Are you there just for the
food? Or are you there for the attractions, the music, the rides, the
people-watching, and the sunshine? If you can focus on all of that rather than
the food, you’ll enjoy yourself just as much, and in the meantime rack up a lot
of steps, create some memories, and feel terrific when you get home.
Coping When You Can't
Sleep
|
Article By: Melissa
Sperl
|
|
So you missed out on some precious
sleep, and now you're dragging. That's nothing new. But have you ever thought
about what that can mean for your weight-loss efforts?
You walk into work, confused and dulled, excusing yourself to the colleagues you bump into with tales of all the sleep you didn't get last night. In today's world of overwhelming responsibilities and lack of personal time, sleep is often put on the back burner. And your body pays the price. A night of no sleep (or even too little sleep), can leave you confused and exhausted all day. In this disoriented state, trying to face the already-difficult challenge of sticking to your weight-loss plan hardly seems worth the energy. |
When your body screams
"Sleep!"
Of course, if insomnia is a repeat occurrence for you, visit your doctor — it could be a sign of a number of conditions, including depression. But the occasional night of "not enough" requires some attention on your part, too.
"Lack of sleep is a stress on the body," says Karen Miller-Kovach, MS, RD, Chief Scientific Officer for Weight Watchers International. "When you don't get enough sleep, your body is in an after-stress reaction mode, and you go to eat." And this is the worst part: "You tend not to make good choices because your body is reacting to the stress with something called disinhibition."
In other words, you're tired, so you lose the motivation and desire that, under well-rested conditions, you usually have to make good choices. "Your body sets itself up in sleep deprivation mode, psychologically and behaviorally," continues Miller-Kovach. "It's a very vulnerable time."
And that's not even counting the physiological response. When you don't get enough sleep, your body reacts in a "fight or flight" way. There's a release of sugar as fuel so your body can run away from this terrible thing that's happening to it. That sugar is then converted into fat. Research also suggests that even temporary sleep deprivation can affect the body's ability to break down carbohydrates.
Plus, a lack of rest may destroy your resolve to fit some exercise into your lunch hour — those extra minutes of exercise that keep you on the road to successful weight loss. Well-rested equals more energized. Lack of sleep? A surefire precursor to scoffing at the idea of an invigorating power walk with your buddies after work.
Of course, if insomnia is a repeat occurrence for you, visit your doctor — it could be a sign of a number of conditions, including depression. But the occasional night of "not enough" requires some attention on your part, too.
"Lack of sleep is a stress on the body," says Karen Miller-Kovach, MS, RD, Chief Scientific Officer for Weight Watchers International. "When you don't get enough sleep, your body is in an after-stress reaction mode, and you go to eat." And this is the worst part: "You tend not to make good choices because your body is reacting to the stress with something called disinhibition."
In other words, you're tired, so you lose the motivation and desire that, under well-rested conditions, you usually have to make good choices. "Your body sets itself up in sleep deprivation mode, psychologically and behaviorally," continues Miller-Kovach. "It's a very vulnerable time."
And that's not even counting the physiological response. When you don't get enough sleep, your body reacts in a "fight or flight" way. There's a release of sugar as fuel so your body can run away from this terrible thing that's happening to it. That sugar is then converted into fat. Research also suggests that even temporary sleep deprivation can affect the body's ability to break down carbohydrates.
Plus, a lack of rest may destroy your resolve to fit some exercise into your lunch hour — those extra minutes of exercise that keep you on the road to successful weight loss. Well-rested equals more energized. Lack of sleep? A surefire precursor to scoffing at the idea of an invigorating power walk with your buddies after work.
Of course you know you need more and better sleep — don't we all — but sometimes there are just not enough hours in the day, so you have no choice but to steal a couple from your nights. When too many responsibilities keep you from getting the sleep you deserve, keep the following things in mind:
Eat well. Here's a surprise: "It doesn't matter what you eat, what matters is that you are on guard," Miller-Kovach says. The trick is not to adjust what you eat for lack of sleep, but rather to not let sleep affect your resolve to eat well.
Avoid caffeine. "It's a stimulant, so as it wears off — which will happen quickly — it will accentuate the problem," says Miller-Kovach. You're better off having something soothing, like herbal tea.
And stay on guard. Remember your body's first reaction: "Fight or flight." Your body is tired, and your first reaction is to wake yourself up to eat. Don't get us wrong: You should always eat breakfast in the morning — it'll help you round out your hunger and stay on track for the rest of the day. But your exhaustion might cause you to lose track, to eat aimlessly and thoughtlessly. When you know you haven't had enough sleep, put up your food defenses and pay extra-close attention.
Member
Recipes
Pumpkin Pie Dip (HINT: Somebody
could make this for Monday!!!)
Servings: 12 • Serving Size: 1/2 cup •
Smart Points: 5
Ingredients:
15 oz can pumpkin
3/4 cup brown sugar, not
packed
1 tsp vanilla
1/8 tsp cinnamon
1/8 tsp pumpkin pie spice (or more to
taste)
6 oz 0% Greek yogurt
(Fage)
8 oz Truwhip
cut up apples, for
dipping
Directions:
Mix pumpkin with brown sugar, vanilla and
spices, blend well. Mix in yogurt. Fold in Truwhip and chill in refrigerator
until ready to eat.
Makes about 6 cups
Pumpkin Bread (Smart Points are not
figured)
1 (15 ounce) can pumpkin puree (not pumpkin
pie filling)
4 eggs
½ cup vegetable oil
½ cup low fat
buttermilk
⅔ cup water or apple
cider
1-1/2 cups sugar
3½ cups flour
2 teaspoons baking
soda
½ teaspoon baking
powder
½ teaspoon salt
1½ teaspoons ground
cinnamon
1 teaspoon ground
nutmeg
½ teaspoon ground
cloves
¼ teaspoon ground
allspice
1. Preheat oven to 350 degrees F. Grease and flour 2 9x5-inch loaf
pans.
2. In a large bowl, mix together pumpkin puree, eggs, oil,
buttermilk, water and sugar until well blended. In a separate bowl, whisk
together the flour, baking soda, baking powder, salt, cinnamon, nutmeg, cloves
and allspice. Stir the dry ingredients into the pumpkin mixture until just
blended. Pour batter into the prepared pans.
3. Bake for 60 to 70 minutes in the preheated oven. (Loaves are done
when toothpick inserted in center comes out clean.)
4. Remove from the oven and place on a wire rack to cool. After
about 10 minutes, remove the pumpkin breads from their pans and place on wire
racks to cool completely.
5. Yield: Makes 2 loaves. 14 slices per
loaf.
Skinny Pumpkin Pie
Latte
In a saucepan, combine one cup of skim
milk,
and 1 1/4 tbs. of
Splenda
Heat and stir until
steaming.
Take mixture off the heat and add 1/4
tsp. of pumpkin pie spice and 1 tbs. of vanilla.
Pour into a blender and blend until
frothy.
Pour into a mug and top with 1/4 cup of
strong coffee or espresso.
Top with fat free cool whip and sprinkle
with pumpkin pie spice.
Serves: 1
Weight
Watchers Smart Points: 3
Cheesy Potato Soup with
Bacon
Serves 12
|
4 can (8 ounces each) fat free chicken
broth
|
|
50 oz potato, diced (about 3
lbs.)
|
|
1⁄2 onion,
diced
|
|
4 slice bacon, crisply cooked and
crumbled
|
|
8 oz reduced fat velveeta
cheese
|
|
1⁄4 cup fat-free sour
cream
|
|
2 tbsp flour
|
|
3 tbsp
water
|
In a large pot, combine broth and
potatoes. Cover and cook about 20 minutes until potatoes are cooked
through.
As potatoes are cooking, saute onions,
then add to cooking potatoes.
Mix flour and water; set
aside.
When the potatoes are soft, stir in
cheese and sour cream and simmer until the cheese is melted.
Thicken with the flour and water
mix.
Serve with crumbled bacon on
top.
Per serving: 5
SmartPoints
Stuffed Baked
Potatoes
Makes 4 servings
2 large baking potato
2 tsp olive oil
2 onion, chopped
1 cup broccoli, chopped
1 cup carrot, chopped
4 garlic cloves, minced
1⁄2
cup non-fat cottage cheese
1⁄4
cup parsley, chopped
2 tbsp parmesan cheese,
grated
1⁄2
tsp ground black pepper
1⁄4
tsp salt
Preheat oven to 400 degrees F (200
degrees C).
Poke potatoes with a fork. Bake for 1
hour.
While potatoes are baking, heat oil in a
medium skillet. Saute onions for about 5 minutes.
Add broccoli, carrot, and garlic and stir
until softened, about 5 minutes. Reduce heat, cover, and cook for 4 minutes
longer.
When potatoes are done, remove from the
oven and reduce temperature to 350 degrees F (175 degrees C).
Cut potatoes in half and scoop out pulp
into a large bowl. Set skins aside.
Add sauteed vegetables, cottage cheese,
parsley, parmesan cheese, salt, and pepper to potato pulp. Mash up
well.
Spoon mixture into potato skins.
Place stuffed potatoes on a baking sheet
and bake until heated through for 15 minutes.
Per serving: 5
SmartPoints
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