MIDWEEK MINUTES October 8, 2016
Midweek
Minutes
October 8,
2016
Hello,
Winners!
It’s been up an down
weather-wise this week in our neck of the woods, but our thoughts are with those
in the path of Hurricane Matthew. It’s scary, dangerous stuff out there. Here.
it was just plain cold, windy, and rainy.
Are you
craving some comfort foods? Is the earlier darkness making you feel homebound?
Did the wind frighten you into staying home for either your regular walk or
coming to a meeting? Not to worry! We CAN do Weight Watchers during any
season! It's just a matter of planning and executing that plan. Conditions are
not always ideal for us to work the program; however, that's what we are
learning. We are learning to have a plan in place for those times when life
throws us a curve. We are learning that we can make lighter versions of our
favorite comfort foods. We are learning to have a Plan B in place when time
doesn't let us do our regular exercise. We are learning that coming to a meeting
once a week is part of working a successful weight management
program.
A lady said to
me recently, "I just can't come to meetings because, you know, I am a full-time
school teacher!" Well... um...no, I did NOT laugh in her face, but I thought to
myself, I'm probably NOT the person you should be telling that to! LOL! But,
truly...have you been AWOL from your meeting? Now is the time to come back!
Don't make excuses. Just come! Don't think you cannot change and make small
baby steps toward a healthier future. It's in YOUR hands to take charge of your
destiny. The time will go by anyway. Where do YOU want to be by Thanksgiving?
by the New Year?
Enjoy
the weekend, and take a few moments to sit down and plan your food and activity
for the week just like you plan the rest of your week. Make an appointment with
yourself to attend your meeting this week. I'll be looking forward to seeing
you! –Zig
YES, we DO have a meeting on
Columbus Day!
Member
Milestones
Total
Loss
-10.4
lbs.
Welcome to
LIFETIME
Val
M.
Mindful eating.
Moving more. Those are the behaviors for losing weight and keeping it off,
right? But researchers are finding more and more links between
getting too few
ZZZs and carrying too many lbs, as you learned in your Weekly. Although the reasons are not fully understood,
there seems to be a connection
between sleep loss and hormonal changes that affect appetite and
satiety. So, how much attention do you pay to
your sleep quantity and quality? For many of us, sleep gets short shrift—but
it’s not an indulgence! Taking care of yourself in this elemental way can have a
powerful payoff.
A good night’s
sleep—seven or eight hours—can impact how we feel, how we think and our ability to make healthy food
choices. Being well-rested
helps you recharge physically, mentally, and emotionally, which can set you up
for weight-loss success. You’ll be less stressed, more aware, and better able to
cope with all of life’s curveballs including temptations like sweets and junk
food. (Research has
even shown a link between too little sleep and desire for for high-calorie
foods.). Isn’t it amazing to think that
something as simple as some extra quality shuteye each night could help you stay
in control?
An A+ plan for better
ZZZs.
Start with the ideas in your Weekly, then dig deeper
here:
If you’re having difficulty sleeping, look at your sleep habits and patterns. Some activity monitors, including Fitbit, track how well and how long you sleep, providing useful feedback that can help you improve your nightly rest. Keeping a sleep journal for a week may help; include what goes on during the day well before bedtime, too. For example, regular exercise can help you sleep soundly. But working out too close to bedtime can wind you up, so get in your fitness fix no later than three hours before you hit the sack.
If you’re having difficulty sleeping, look at your sleep habits and patterns. Some activity monitors, including Fitbit, track how well and how long you sleep, providing useful feedback that can help you improve your nightly rest. Keeping a sleep journal for a week may help; include what goes on during the day well before bedtime, too. For example, regular exercise can help you sleep soundly. But working out too close to bedtime can wind you up, so get in your fitness fix no later than three hours before you hit the sack.
What—and when—you eat may play a role,
too. A heavy meal too close to
bedtime may keep you awake while your stomach works overtime. If you want an
after-dinner snack, keep it light and chase it with a glass of milk or herbal
tea, which some people find relaxing. (Just make sure to hit the bathroom before
you hit the hay to avoid being awakened by a full
bladder!)
Although it may
seem silly at first, adding a "sleep"
appointment to your daily schedule can help you rack up the recommended
hours. Allow ample time for dinner, family, chores, and any other loose ends you
need to tie up before you retire. Commit to “shutting down” electronics (phone,
tablet, laptop, TV) at least 30 minutes before your target lights-out time to
give your eyes and brain time to wind down. That old standby of a warm, bubbly
soak in the tub can help: When you get out, the decrease in body temperature can
help you feel sleepy. You might want to read a good book or magazine, or listen
to relaxing sounds on the radio before drifting off to sleep. Over the long
haul, massage can help you wind down, too —ask your sweetie
to give you a backrub before bed! Sweet dreams.
Halloween is traditionally the biggest candy holiday. Did you
know that 30% of kids report that they sort their candy first when returning
home with trick-or-treat loot? Only 20% of kids savor it, while 16% share it,
14% stash it, and 7% swamp it.
Chocolate is kids’ favorite Halloween treat, followed by
lollipops, gummy candy, and chewing gum. I’m glad to know that because I’m
planning to get a bag of mini Hersey bars and some lollipops for the
neighborhood ghouls. More than 93% of children go trick-or-treating each year,
so I better get to the store soon!
These are just some of the findings from the National
Confectioners Association (NCA) survey showing that since 2005, candy
manufacturers have continued to expand their product lines to meet consumer
demand for more "better for you" options for trick-or-treaters. One example is
sugar-free product releases increased 51% from 2006 to 2007.
But like all treats, it’s all about moderation. Here are some
tips on how to keep Halloween healthy for both kids and adults.
How to have a happy, healthy Halloween for the whole family
- Eat before you trick-or-treat. Serve a nutritious dinner before your children set out for a night of candy-collecting. You and your kids will be full enough to resist the temptation to eat candy at each trick-or-treat stop. During your pre-trick-or-treat meal, take the opportunity to discuss Halloween safety, as well as the importance of healthy eating and lifestyle choices.
- Walk don’t drive. Don’t drive around to trick or treat. Walk instead. If the weather is bad, drive to your local indoor mall to walk and trick or treat instead. According to the NCA, only 8% of families trick-or-treat in their own neighborhood.
- Sort and save. Allow your kids to enjoy some of their Halloween bounty. Then work with them to portion out two or three treats in small bags. Create a week’s-worth of bags to accompany nutritious school lunches or to serve as after-school snacks.
- Share it. Call your local food bank or homeless shelter and see if they’d take it. Or use the chopped up candy to make treats for your school or church’s next bake sale. (See my post 5 Ways to Avoid Temptation During Bake Sale Season for more tips.)
- Practical pairings and portion control. Try pairing caramels with an apple or a snack-sized candy bar with a banana. Chop up a bar and sprinkle over some low or no fat plain or vanilla yogurt.!
Tracker Tales
Review your Tracker on a regular
basis to gain valuable insights into ways you can boost your progress.
Keeping tabs on your food, weight and activity
might sometimes take a little extra effort, but it will get you to your goals.
If you struggle with tracking, don't beat yourself up. Instead keep in mind that
it's a means to an end, and the result is a fitter and healthier you. Also our
various options for taking the plan with you — from the Weight Watchers Mobile
app, to the Barcode Scanner, to the SmartPoints Calculator and more —
make tracking more convenient and easier than ever before.
Check out some of the ways tracking can help
you succeed.
1. It keeps you honest and
accountable
Studies show that we consistently underestimate how much we eat by 500-1,000 calories per day when we don’t track. It’s a simple concept — you bite it, you write it. Think of tracking like balancing your checkbook: If you keep it current, you won't overspend.
Studies show that we consistently underestimate how much we eat by 500-1,000 calories per day when we don’t track. It’s a simple concept — you bite it, you write it. Think of tracking like balancing your checkbook: If you keep it current, you won't overspend.
2. Pre-tracking helps you budget your
SmartPoints values
It's one of the best strategies to help you stay on track. Got a hectic week coming up? Or perhaps a businesss lunch, cocktail party or family night out is on your calendar? No problem. A little strategic planning can do the trick. Simply look up and pre-track food, drinks and popular menu items in your Tracker. Then stick to it. It's easier to make healthy decisions when you're not tempted by what's on the menu or on a food platter.
It's one of the best strategies to help you stay on track. Got a hectic week coming up? Or perhaps a businesss lunch, cocktail party or family night out is on your calendar? No problem. A little strategic planning can do the trick. Simply look up and pre-track food, drinks and popular menu items in your Tracker. Then stick to it. It's easier to make healthy decisions when you're not tempted by what's on the menu or on a food platter.
3. Your Progress Report reveals behaviors that
help and hinder your progress
Getting the big picture can help keep you
motivated and moving forward. Have questions? Need to make a few tweaks to
achieve your goals? Print your personalized Weekly Progress Report, share it
with your Leader, and ask for suggestions.
Members are now able to comment
and follow members from their desktop computer. This is especially exciting for
members who don’t have a smartphone or don’t like using the tiny keyboard to
comment on posts. Any members that are followed will appear in the following
feed. In addition, there will now be a "Follow" button right on each
post.
What’s Connect?
Members are now able to comment
and follow members from their desktop computer. This is especially exciting for
members who don’t have a smartphone or don’t like using the tiny keyboard to
comment on posts. Any members that are followed will appear in the following
feed. In addition, there will now be a "Follow" button right on each
post.
What’s Connect?
What can members do on
Connect?
What can members do on Connect?
Who can use
Connect?
Who can use Connect?
How can I find other members in my area who use
Connect?
How can I find other members in my area who use Connect?
BAD WEATHER: If there will be a meeting cancellation due to SNOW, etc., please stay tuned to NTV or KHAS-TV. I will call them to announce a meeting cancellation by 3 P.M. for Superior...and as early as I can (or the night before) for Hastings Saturday morning meetings. You can also log on to their websites where they have weather closings.
You can also call the
Weight Watchers' 800 number to find out if we are having a
meeting.
1-800-651-6000. Those of you who have signed up for the
REMIND notices on your phone, I will send you a remind message. I will also try
to post on FB.
Member
Recipes
Jack-O-Lantern Sandwiches2 slices whole wheat or gluten free bread1 slice reduced-fat American cheeseOn one slice of bread, cut out a jack-o-lantern face. Place slice of cheese on an uncut slice of bread.Broil or toast in oven until cheese is melted. Remove from oven, and top with cut slice of bread.Servings: Makes 1 Jack-O-Lantern Sandwich· Serving size: 1 sandwich· Calories: 181· Calories from Fat: 40 (22%)· Total Fat: 5g· Saturated fat: 2g· Unsaturated fat: 3g· Sodium: 683mg· Total Carbohydrates: 27g· Fiber: 3g· Protein: 10g· Cholesterol: 10mgPumpkin Spice No-Bake CheesecakeServings: 8 • Size: 1/8th slice • Points+: 6 pts • Smart Points: 9Calories: 222 • Fat: 13 g • Carbs: 25 g • Fiber: 1 g • Protein: 3 g • Sugar: 16 gSodium: 224 mg • Cholesterol: 28 g8 oz 1/3 less fat Philadelphia Cream Cheese1/2 cup pureed pumpkin (canned is fine)1 tsp vanilla1 tsp cinnamon1 tsp pumpkin pie spice1/4 cup brown sugar, unpacked4 oz Truwhip, thawedDirections:In a large bowl whip cream cheese, pumpkin, vanilla, cinnamon, pumpkin pie spice, and brown sugar for a few minutes until fluffy.A hand mixer or spatula both work fine.Spoon mixture into pie crust and chill for a few hours, until firm.BBQ MeatballsIngredients for Meatballs:1 pound package extra lean ground beef or turkey, see shopping tips¼ cup Panko bread crumbs1 large egg or 2 egg whites½ cup onions, finely minced2 tablespoons Worcestershire sauce½ teaspoon garlic powder½ teaspoon saltFreshly ground black pepper, to taste
Ingredients for Sauce:1½ cups onions, diced1 (18 ounce) bottle barbecue sauce, I used Sweet Baby Rays, or use your favorite¼ teaspoon red pepper flakes (add ⅛ teaspoon more if you like a bit of kick)
Instructions1. In a large bowl, combine ground beef, bread crumbs, egg, onions, Worcestershire sauce, garlic powder, salt and pepper. Using clean hands, mix all the ingredients and form 24 small meatballs, about ⅛ cup each (2 tablespoons)2. To cook 1½ cups onions for sauce: cook in microwave for 2-3 minutes to soften.3. Pour barbecue sauce into crock-pot. Add softened onions and mix well. Drop meatballs into sauce. Mix around to cover completely with sauce. Set crock-pot to low, 6 hours or on high heat 3 hours.Makes 24 meatballs @ 2 SPHam and Cheese Wraps75 g wheat wholemeal flour75 g wheat flour400 ml low-fat milk3 eggs2 tablespoons oila pinch of salt1 red bell pepper8 lettuce leaves150 g cream cheese16 slices smoked ham (150 g)8 slices Gouda cheeseKnead both types of flour, milk, eggs, 1 tablespoon oil and salt to a smooth dough and let sit for about 10 minutes.Evenly coat a frying pan with some of the remaining oil, pour in some dough (not too much at once), distributing it evenly to the surface of the pan by swinging well, and bake on medium heat until you get one thin wrap. Place it on a plate.Repeat the process with the remaining dough, until you have used up all the oil and all 8 wraps are baked. Let them cool.Wash the pepper, cut in half, remove the seeds, then cut into thin strips. Wash, clean and spin dry the lettuce leaves.Spread about 1 tbsp cream cheese on each wrap.Add 1 lettuce leaf, 2 slices smoked ham and 1 slice Gouda cheese to each wrap. Finally, add the pepper strips in the middle.Roll carefully, cut in half and serve.If not eaten immediately, wrap in plastic cling film and store in the refrigerator for up to 2 days.DUMP AND BAKE CHICKEN POT PIE RECIPEServes: 5 @ 8 SPINGREDIENTS1 (10.5 ounce) can condensed cream of chicken soup (I used Campbell’s Healthy Request)1 cup milk (I used 2% milk)1 (12 ounce) package frozen mixed vegetables, thawed (I used a mix of carrots, peas, corn, and green beans)1 cup diced cooked chicken (about 4-5 ounces)*1 (6 ounce) can miniature refrigerated biscuits (I used Pillsbury Grands! Jr. Golden Homestyle Buttermilk Biscuits)INSTRUCTIONSPreheat oven to 400 degrees F. Spray an 8-inch or 9-inch square baking dish with cooking spray.Place soup, milk, vegetables, and chicken in the prepared dish and stir until completely combined.Top with biscuit dough.Bake, uncovered, for 15-18 minutes, or until biscuits are golden brown and the filling is heated through and bubbly. Keep an eye on the biscuits as they’re cooking – if you think that the biscuits are getting too brown on top, just cover them very loosely with foil while you finish baking the dish.NOTES*Store-bought rotisserie chicken or leftovers from another meal will both work for this recipe. Use whatever is easiest!Beefy American Goulashyield: 8 (SCANT 2 CUPS) SERVINGS @ 8 SPINGREDIENTS:2 lbs uncooked 95% lean ground beef2 medium yellow onions, diced3 garlic cloves, minced3 cups water2 (15 oz) cans tomato sauce2 (14.5 oz) cans diced tomatoes2 tablespoons Italian seasoning3 bay leaves3 tablespoons low sodium soy sauce1 tablespoons seasoned salt1 teaspoon paprika½ teaspoon black pepper12 oz uncooked elbow macaroniDIRECTIONS:Place the ground beef in a large dutch oven and bring over medium heat. Cook, breaking up with a spoon or spatula, until the meat is browned and in small pieces. Drain the grease from the pan. Add the onions and garlic and stir together. Continue to cook for another 5 minutes or until onions are translucent. Add the water, tomato sauce, diced tomatoes, Italian seasoning, bay leaves, soy sauce, seasoned salt, paprika and black pepper and stir together. Bring to a boil and then reduce heat. Cover the pot and simmer for 15-20 minutes.Add the macaroni and stir until well combined. Re-cover the pot and simmer for 20-25 minutes until the macaroni is cooked through. Remove from heat, stir and remove the bay leaves. Allow to sit for 15 minutes before serving.
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