MIDWEEK MINUTES November 5, 2016
Midweek
Minutes
November 5,
2016
Hello,
Winners!
It’s TIME to
turn back our clocks. It’s almost TIME for a HUSKER game. I just got home after
spending TIME at a Weight Watchers’ staff meeting all afternoon, so this
newsletter is going to be short. Next week, much of my TIME will be spent on
the road going to a quarter final football game and state volleyball. I take
yearbook pictures, so I get to be out there on the field and on the court. TIME
is flying...and in 3 days, it will be TIME to vote! PLUS, it’s TIME to celebrate
Veteran’s Day too!
As far as sports go, we
are very excited to have our football and volleyball teams still in the post
season games. The players and the coaches have worked hard to reach this point.
It did not happen overnight. It did not happen by wishing. It happened by
focusing, practicing, leaning on each other, and sticking with it. Let’s focus
on some words by the BEST of the best coaches.
“Setting a goal is not the main thing. It is
deciding how you will go about achieving it and staying with that plan.” Tom
Landry, former Dallas Cowboys coach for 29 seasons
“The greatest accomplishment is not in never
failing, but in rising again after you fall.” Vince Lombardi, former Green Bay
Packers & Washington Redskin
“If you believe in yourself and have dedication and
pride—and never quit—you’ll be a winner.” Paul W. “Bear” Bryant former coach of
the University of Alabama
-Denis Watley-
WEIGHT LOSS IS A TEAM
EFFORT
•Individual success starts in the huddle
•You have to stick with a game plan
•We all fumble
•Keep your eye on the goal
•Believe in your abilities and never quit
•Individual success starts in the huddle
•You have to stick with a game plan
•We all fumble
•Keep your eye on the goal
•Believe in your abilities and never quit
I'm proud of our football team and volleyball team,
and I'm proud of our Weight Watchers' team members too!
Won't you come and share your weight loss
adventure with us? Let's do this together! Let’s handle this holiday season
like the champions I know we are! See you at the next meeting! If you don't
show up, you may see this expression on my face !!!
See you there—Zig
Member
Milestones
Total
Loss
4.4
lbs.
Use the DESC method when you request help:
- Describe the facts of the situation: "This restaurant always puts a bread basket on the table."
- Outline the Effect or impact the situation will have on you: "I always find myself reaching for a piece."
- Specify your needs: Is it ok if I ask the waiter not to bring the bread basket?"
- Show the Consequences: "That way, I can enjoy our meal without stressing about overeating."
Other sources of support? Family and friends looking to make healthy changes (just like you!) can be a natural fit, since you can help each other. Maybe there's a cousin who's trying to get his cholesterol down, or a neighbor who's looking for a walking buddy. But here’s the thing: Many of your nearest and dearest might not be up to speed about your weight loss or healthy living effort—and some might be not-so-immediately on board. You'll want to enlist their support and then steer their feedback in a positive direction. A few pointers for getting them on your side:
- Plan for the specific help you want or need. Do you blossom with compliments, or need trigger foods out of your sight, or crave an exercise buddy? It's easier to be clear if you have thought things out in advance.
- Then ask! It’s generally more effective to ask someone to start doing something (asking if you want to go for a walk after dinner instead) than to get them to stop doing something (asking you if you want dessert). Keep your tone warm but firm. If they've helped you in the past, thank them for that; the reminder can help them feel invested in your success this time, too. To make the asking easier, consider: Maybe your target wants to lose a little weight or become more active himself.
- Play up the good in your lifestyle changes. If you're feeling positive about weight loss, and can share with family and friends how your improved mobility, happiness, and health will enhance all of your lives, they're more likely to cheer your efforts. Tell your kids that you're dialing down the family's nightly ice-cream fest—so you'll have more energy to play with them. See? You both win!
- Be ready to stand up for yourself. You may get some grousing at first, and some subtle (or not-so) pressure to make unhelpful choices, especially when, say, you're out with friends for happy hour. Nicely shake it off, and remind them you're counting on them to have your back.
Oprah Winfrey has spent her life trying
to make peace with food, which has been such a source of pleasure and meaning
for her. Now Oprah has found ways to have her favorite meals while also
controlling her weight, and in Food, Health and
Happiness she shares not only her struggles with food but also the recipes
that have allowed food to be a source of joy for her again. With help from the
chefs who have cooked for her over the years such as Rosie Daley, Art Smith, Mei
Lin, Taryn Huebner, and Sonny Sweetman, this is an extraordinarily personal
cookbook while also being an invitation to Oprah’s many fans to eat both
healthfully and happily. From simple pleasures such as “Unfried Chicken” or
“Turkey Chili” to such celebrations of freshness as “Farro With Peas, Asparagus,
Pesto and Cured Olives” and “Sustainable Chilean Sea Bass with Lemon Fennel
Chutney,” this is food as it should be: a source of happiness, a ritual to be
shared, a celebration of life.
Coming Out January 3,
2017
The Ups and
Downs of Weight Loss
|
Article By: William Sukala, MS,
CSCS
|
|
Daily weight
fluctuations
In our weekly fitness Q&A series,
William Sukala, MS, CSCS, answers questions about fitness, from whether to eat
before exercising to how to treat sore muscles.
Q: I am a Lifetime member and I have met my goal weight. My question is how much weight is okay to fluctuate? A: First off, congratulations on achieving your goal weight! This is a great question because so many people associate their progress with their daily weight. In fact, you might be one of those people whose weight varies by several pounds from day to day or even within the same day. But fret not, this doesn't necessarily mean you're any fatter or leaner than yesterday. |
Truth is, daily fluctuations on the scale are completely normal. Body
weight will shift a bit depending on the status of your body's fluids and solids
(e.g., how much food and water you've consumed, bowel movements, urination and
sweat rate).
To further convince
you that a few extra pounds on the scale is not fat, consider the following. One
pound of stored body fat contains 3500 calories of stored energy. For example,
in order for you to gain three pounds overnight, you would have to eat an
additional 10,500 (3 x 3500) calories above and beyond your usual calorie
intake! On the other end of the spectrum, losing three pounds overnight would
require you to burn 10,500 calories, which would be the equivalent of a 105-mile
run! The bottom line: try not to get too fixated on your daily weight. And when
you do weigh yourself, try to make sure you do so under similar conditions each
time (e.g., time of day, before exercise, before meals). Keep up the great
work.
Member Recipes
Simple Homemade Apple Pie Filling Recipe
Makes 5 cups
6 large Granny
Smith apples, peeled, cored, and sliced into 8 pieces1 tablespoon fresh lemon juice
¼ cup granulated sugar
¼ cup packed brown sugar
2 tablespoons flour
1 teaspoon ground cinnamon
¼ teaspoon ground nutmeg
3 tablespoons butter, melted
Line a 6 quart slow cooker
with a slow cooker liner or spray it with non-stick spray. Put apples in slow
cooker and mix with lemon juice. Mix sugar, brown sugar, flour, cinnamon, and
nutmeg in a small bowl. Add sugar mixture to apples and toss until all the
apples are coated. Drizzle with butter and cook for 2 hours on high or 3 hours
on low.
Serve immediately with ice
cream or refrigerate and save for later in a tightly sealed container. This is
great with whipped cream or on its own.
Fro ¼
cup = 140 calories, 3.8 g fat, 2.2 g saturated fat, 28.5 g carbohydrates, 22.5 g sugar, 0.6 g protein, 3.4 g fiber, 27 mg sodium, 4
SmartPoints
Cheeseburger Mushrooms Recipe
Makes 15-20 mushrooms
2 pounds Cremini or
Baby Bella mushrooms
¼ pound ground beef
¼ avocado
1 tablespoon Worcestershire sauce
½ teaspoon ground black pepper
dash of cayenne3 thin slices cheddar cheese
¼ pound ground beef
¼ avocado
1 tablespoon Worcestershire sauce
½ teaspoon ground black pepper
dash of cayenne3 thin slices cheddar cheese
1 large tomato
sliced
6 basil leaves
6 basil leaves
Heat oven
to 350 F. Wash the mushrooms in a large bowl of water, dunking them until the
dirt is off. Dry with paper towels. Remove mushroom stems and chop half of them
(discard the other half or save for another purpose). Mix in a medium bowl with
beef, avocado, Worcestershire sauce, black pepper, and
cayenne.
Place
mushroom caps on a rimmed baking sheet. Place beef mixture in each cap and top
with a small slice of cheddar cheese. Bake for 20 minutes. Top with tomato slice
and basil leaf and serve immediately.
One
mushroom is 50 calories, 2.3 g fat, 1.1 g saturated fat, 3.4 g carbohydrates, 1.2 g sugar, 4.5 g protein, 1.1 g fiber, 41 mg sodium, 1
SmartPt
Apple Cranberry Fruit Salad Recipe
Serves 8
1-12 ounce bag fresh
cranberries, rinsed
1 cup sugar
½ cup water
2 red apples (such as Gala or McIntosh) chopped
1 green apple (such as Granny Smith) chopped
1-11 ounce can mandarin oranges, drained
2 large bananas sliced
½ lemon
mini-marshmallows (optional)walnuts (optional)
1 cup sugar
½ cup water
2 red apples (such as Gala or McIntosh) chopped
1 green apple (such as Granny Smith) chopped
1-11 ounce can mandarin oranges, drained
2 large bananas sliced
½ lemon
mini-marshmallows (optional)walnuts (optional)
In a
small saucepan heat water and sugar over medium high until dissolved. Add
cranberries and bring to a simmer. Cook until you hear a few pops and remove
immediately from heat.
While
cranberries are cooking, mix apples, mandarins, and bananas in a large bowl and
squeeze some lemon juice over them to prevent them from turning
brown.
After the
cranberries are done, let them sit for five minutes and then drain
them.
Toss the
cranberries with the other fruit and add optional walnuts and/or
mini-marshmallows. Enjoy now or refrigerate in a tightly sealed container for up
to 2 days.
For one
cup of salad without nuts or mini-marshmallows =115 calories, 0.2 g fat, 0.0 g saturated fat, 27.8 g carbohydrates, 19.3 g sugar, 0.8 g protein, 4.4 g fiber, 4 mg sodium, 2
SmartPts
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.
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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!
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