MIDWEEK MINUTES September 3, 2016
Midweek
Minutes
September 3,
2016
Hello,
Winners!
It's time for that last big
holiday weekend of the summer (before the Halloween decorations hit the
stores...oh, wait, they’re already there)! I hope you will have an enjoyable
one. GO BIG RED and the STATE FAIR are the big events around here. I guess
there was an earthquake this morning that was felt in Omaha, so that was
something!
If you have any friends or relatives
in the path of Hurricane Hermine, please know we are praying for them. I know
that Baton Rouge is still recovering from flooding as well.
From a Weight Watchers standpoint, why not donate some of
those clothes which are too big? We never want to wear them again anyway,
right?
My friend
Carolyn writes some great thoughts I want to share with
you.
Where is there proof that someday it won't be be OUR turn
to escape from
extreme danger in the form of a flood, fire, or accident? While nutrition and
exercise hardly seem to be the right topic today, questions are.
extreme danger in the form of a flood, fire, or accident? While nutrition and
exercise hardly seem to be the right topic today, questions are.
OK!
Be Brave! Here Goes: Ask yourself now:
In the event of an emergency, would my weight have an impact on how the
rescue work proceeded? (This does not include health conditions outside of
your control.)
In the event of an emergency, would my weight have an impact on how the
rescue work proceeded? (This does not include health conditions outside of
your control.)
1.
Would I be strong enough to walk up stairs and lift myself out of a burning
car, into an attic, tree or high place for safety?
car, into an attic, tree or high place for safety?
2.
If I were to have to spend several days in a sports stadium, would I fit in
the chairs?
the chairs?
3.
Would I be embarrassed at a rescue attempt if someone had to
lift me? Or use a swing or hoist? What if I had to jump?
lift me? Or use a swing or hoist? What if I had to jump?
4.
Would I be able to walk fast enough to not hold up people behind
me?
5. How
would I do in a little boat or crowded ambulance at this
weight?
6.
Would my extra weight hinder emergency surgery if I were to
be injured by debris or a fall?
be injured by debris or a fall?
7.
Would I slow down my family's escape from danger?
8.
Would I risk someone else's life who wanted to stay with me if I could
not be rescued?
not be rescued?
9. If
pinned somewhere, would my weight make it difficult to release
me?
10.
Would I be relieved if I had achieved a healthy weight
before an accident or tragedy occurred?
before an accident or tragedy occurred?
Now
THERE'S some food for thought. I didn't even go into the realms of
helping someone else because you were strong enough physically ... or
the mental prowess that comes when we master ourselves.
helping someone else because you were strong enough physically ... or
the mental prowess that comes when we master ourselves.
What
I DO know is this: When the time comes, we will be GLAD
we have chosen salad over Doritos, apples over cookies, and
exercising over watching TV.
we have chosen salad over Doritos, apples over cookies, and
exercising over watching TV.
So, with those thoughts
in mind, isn't it time to do good things for yourself and come to a Weight
Watcher meeting?
Although there is no meeting in
Superior this week, I expect good reports from all the members on September 12! If you attend another meeting this week, take the coupon below with you and bring it to our meeting on 9/12 for a box of snacks.
We CAN do it! Until next time, "see
you lighter"!
–Zig
Member
Milestones
Superior: –14.4
lbs.
45 lb.
star
Kristina R.
Water has zero calories, zero SmartPoints value—and lots of benefits, as your Weekly points out. It helps your body systems, including digestion, run smoothly and keeps your joints, spine, and muscles functioning well. The best benefit of all? Water can help your weight loss! If you’re following a weight-loss plan, drinking a glass or two of water before a meal might help you take in less food. And if you sip water between bites, you might eat more slowly—and that can also help you eat less, because you’re allowing more time for your brain to get the signal from your stomach that it’s satisfied. And, not surprisingly, water makes a better option than sugar-sweetened beverages when it comes to shedding pounds.
Ok, so we’ve established that water’s a good thing—though depending on what you choose, it might not always be. But how much water should you be swigging? Well, the National Academy of Sciences recommends about 3 liters, or 12 to 13 cups a day if you’re between 19 and 50 years old. But you can get some of that from food—including soup, fruit, salad, and so on. And, yes, coffee, tea, and other beverages count toward your water intake. (Just remember to keep an eye on sweeteners and add-ins.)
Some experts advise at least half an ounce of water per body weight in pounds (so if you weigh 180, you’d aim for 90 fluid ounces—about 11 cups), but if you let your thirst be your guide, aim to have water frequently throughout the day, and are eating plenty of fruits and vegetables, you should be set! Remember to drink more often if you’re outside on a hot day, or you’ve been working out vigorously.
What if water’s just not your favorite flavor? Dress it up—and don’t stop with lemon slices! Try gently mashed berries (the better to release their flavor and aroma), watermelon, peaches, or pineapple. Steep sliced ginger in hot water, then pour over ice. Speaking of steeping—make unsweetened tea and pour over ice, then add lemon or even a squeeze of orange. Or try a few drops of our Water Enhancers in Berry Pomegranate or Southern Sweet Tea. Sparkling water, of course, elevates your beverage to something special—as does sipping out of a wine glass. Bottoms up!
SALES GALORE!!!
Labor Day
Shockers!
* The average BBQ meal contains
3,500 calories! That's at least 1,500 more calories than the average person
should have in an entire day!
* In 2001, Americans consumed 7
billion hot dogs between Memorial Day and Labor Day alone! That’s a collective
2,205,000,000,000 calories!
* One serving of BBQ pork
ribs delivers 68 grams of fat and 1,360 calories! FYI…it’d take nearly 6 HOURS
of post-BBQ clean up to burn off all those calories!
A Light and Healthy Labor Day
BashBy Leslie Fink, MS, RD |
www.weightwatchers.com
Homemade barbecue fare, creamy side salads and decadent desserts don't have to add on the pounds this Labor Day. Heed our advice, and you can serve your guests healthfully with minimal effort. After all, you shouldn't have to literally labor all day on Labor Day.
The "Un"-Labor
DayHomemade barbecue fare, creamy side salads and decadent desserts don't have to add on the pounds this Labor Day. Heed our advice, and you can serve your guests healthfully with minimal effort. After all, you shouldn't have to literally labor all day on Labor Day.
You can prepare a feast for your friends and family without sweating it out in the kitchen. Jackie Newgent, RD, a culinary instructor at the Institute of Culinary Education in New York City, suggests some fabulous ways to throw a light and healthy party with ease:
Easy, Breezy Preparation Ideas
- Start early. "A lot of recipes can be prepared ahead of time," says Newgent, who points out that ground meats can be flavored and formed into patties and then stored in the freezer until ready to use. Crisp vegetables, like carrots and celery, can be cut up a day in advance and stored in the fridge in containers with a tiny bit of water.
- Look for shortcuts. Instead of shredding cabbage for your coleslaw, consider buying a pre-shredded slaw mix. You can also buy a reduced-fat graham cracker piecrust instead of baking your own.
- Read recipes for preparation hints. Some recipes, or parts of recipes, can be made in advance and the food can then be frozen or refrigerated. Read recipe intros and the entire instruction list for clues before deciding on a menu, Newgent advises.
- Marinate, marinate, marinate. Don't get up at the crack of dawn to whip up sauces and thread your kebabs. Make or buy a low-cal marinade, then let your kebabs, meats or fish soak up its flavor overnight in the fridge.
- Opt for serving platters with unique color and style. Plaids, flowers, polka dots, even a bright shade of blue can turn an ordinary dish into something spectacular. So can a large square plate topped with burgers or a star-painted basket filled with rolls. "Mix and match," encourages Newgent.
- Garnish away, fat-free. Sprinkle chopped herbs around a serving platter, present meats on a bed of greens or top off a dish with freshly grated zest if it already contains that flavor (for example, sprinkle lime zest over a Mexican dish that contains lime juice).
- Get clever with condiments. Decorate a Mexican dish with dollops of fat-free sour cream or salsa. Or, says Newgent, decorate the rim of a burger plate with dots of mustard and ketchup.
NEW PRODUCTS FOR
FALL!!!
Motivation for Weight Control: Get it!
Pat Fiducia and Anna
Delany
You know those super-charged, hyper-achieving, personal-power,
Tony-Robbins-disciple types whose sources of motivation seem about as bottomless
as Donald Trump’s bank accounts? Do you ever wonder how they do it? How they
just keep going and going, running towards their goals like there’s no tomorrow?
Do you find yourself thinking: "It’d be so much easier to lose weight if I were
as motivated as they are?"
While such zealous enthusiasm is not necessary, you can always learn
better ways to get motivated and stay motivated. With sustained motivation, you
are far more likely to reach your weight-loss goals. So get your pen and paper
ready – this is going to be a motivational workout!
Three questions to get
it
Motivation is all about understanding what’s important to you. Is it
your health and longevity? Is it how good you look in a little black dress?
(Right, probably not if you’re a guy). Is it how much energy you have? Is it
something else? If you can’t find strong motivational reasons for losing weight,
food will continue to have control over you. Your taste buds and the
psychological, physiological, and social satisfaction of eating will all unite
to keep you from your weight-loss goals.
To help you with your motivational soul searching, there are three
key questions you should ask yourself: What do I want? Why do I want it? And
what am I willing to do to get it? The best way to follow through these
questions is by writing your responses down – that way you’ll have something to
remind you why you're doing what you're doing, next time your motivation
wanes.
So grab a pen and paper, read through the questions, and brainstorm
some answers – write them in your journal if you use one. By the end of the
article, you should have a pretty good idea of what really motivates you, and
you can use that to spur you on your way to weight loss.
What do I
want?
The answer to this is probably pretty simple: You want to lose
weight. But to direct your motivation more effectively, you need to get more
specific. Do you want to be a size ten, or a size two? Do you want to change
your lifestyle, or just a few unhealthy habits? Do you want to be able to run a
marathon, or are you happy with a walk around the block?
You also need to double-check that your wants are realistic. Do you
want to look like Jessica Biel? Is that realistic? If not, don’t throw in the
towel completely, just want what’s possible, not what’s impossible.
Take a few minutes now to think about what is really important to you
and get an idea of what "I want to lose weight" really means for you.
Consciously realizing what you want will help you to stay on target. It’s
logical: If you can see where you’re going, you're more likely to get
there!
Write it down! List five things you want that relate to weight loss
and health.
Why do I want
it?
It's not enough to say, "I want to be a
size 10," you also need to understand why – you need to get to the emotion
behind the desire.
The best way to do this is to analyze
your motivations. Ask yourself these questions: What are the specific benefits
or rewards of weight loss for you? What are the consequences of not changing?
What will be different when you do change? What will you be able to do that you
can't do now? There are a thousand reasons people have for wanting to lose
weight – what are yours? Here are some common ones:
For better health and longevity
To look more attractive
To improve self-esteem
To develop better self-control
So I can play ball with the kids
To look good on my wedding day!
To have more energy
If you can understand more specifically why you want to lose weight,
you will find that your goals are clearer and your motivation is stronger and
more enduring.
Write it down! List five reasons why you want to lose weight.
What am I
willing to do?
Once you know what you want and why you
want it, the next step is to assess what you are willing to do to succeed. Are
you willing to eat smaller portions? Will you eat healthier foods? Are you going
to increase your activity levels consistently? No one can answer these questions
but you.
Remember that what you want should correspond
to what you are willing to do to get it. If you are not willing to do what it
takes, then you have to accept that you won’t get to your dream weight. It’s as
simple as that. On the other hand, if you are willing, and can keep in mind what
you want and why you want it, then you've got motivation – well done! Now, how
to keep it…
Write it down! Write down five things you need and are willing to do
to achieve your goals.
Member Recipes from our
potluck in Superior
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