Midweek Minutes
December 3, 2016
 
 
 
Hello, Winners!
 
I got “the bug.”  Yes, I have a crummy cold.  I had to stay home from school yesterday, and fortunately, I have the weekend to recuperate, although I hope I did do some shopping today just like Maxine..and it was snowing!!!  Fun!
 
Thanks to leader buddy Debbie for the cartoon of Maxine on the road.  It looks as though she has been shopping in her little red car!  (I knew Maxine had good taste!)  Her dog looks pretty tired, but Maxine doesn't look stressed at all after a long shopping day.  How does she do that?  I think she's doing something fun for herself (throwing snowballs out of her car at people?).  Well, maybe that wouldn't be our idea of stress relief, but at our meeting this week , we are talking about ways to give ourselves some stress relief without eating.  Won’t you come to this week’s meeting?
 
One year, a member told me about www.flylady.com  as a way to help her cope with the holiday stress. Check out the website.
 
One of the things I think can relieve holiday stress is coming to your WW meeting!  Actually, I love the drive time.  It's one of the things that relieves my holiday stress. I generally like to listen to music or an audio book on tape while I am driving to my meetings, and I have found the 24/7 All-Christmas music station on 94.5 FM (or Channel 18 on Sirius XM Satellite radio.  Then, as you probably observed, I LOVE to sing at the meeting. There is FUN to the holiday season besides food. Each of those components just helps us keep focused on the program, and the fellowship at the meetings is terrific, don't you think?
 
Come join us each week so we can ring "the bell" at the scale for your loss or maintain.  See!  We CAN have fun during the holidays!
 
However, BE CAREFUL driving, and remember the procedure for meeting cancellations.
 
See you LIGHTER! –Zig
 
 
Member Milestones
 
Total loss: 1.6 lbs.
 
45 lb. star
Kathy W.
 
You and a friend go out for happy hour. He orders a bacon cheeseburger with fries — and proceeds to eat every bite. Afterwards, your buddy, who’s trying to lose a few pounds, notes that he probably shouldn’t have done that.
How you probably respond: "Whatever, man. Everyone slips up now and then. Shake it off and start again tomorrow."

How you’d never respond: "You’re a disgusting pig. That’s why you can never lose weight."
While few of us would actually utter the latter response to a friend, many of us would hurl it at ourselves if we’d eaten that burger and fries.

The chasm between the two responses is at the heart of a field of psychological research called "self-compassion" — the art of being as nice to yourself as you would be to a friend. But the truth is that self-compassion — not self-shaming — can be a powerful tool for sticking with a weight-loss plan, says Kristin Neff, an associate professor of human development and culture at the University of Texas at Austin. What’s more, all that trash talk isn’t just going to bum you out; it could actually damage your weight-loss efforts.
“Self-criticism — saying things like, ‘I’m a worthless fat slob’ — tends to lead to depression,” says Neff, author of Self-Compassion: Stop Beating Yourself up and Leave Insecurity Behind (William Morrow, 2011). “Depression is antithetical to motivation. How are you going to get motivated to go to the gym if you feel worthless?”

Self-compassion is not to be confused with self-esteem, self-pity, or self-indulgence. “You’re not letting yourself off the hook, or letting yourself get away with anything,” Neff says. “Think about a compassionate mother — she wants her son to do his homework and go to bed on time because it’s good for him. She’s not going to call him a fat slob if he doesn’t eat his vegetables.”

The research
Sound a little touchy-feely? It’s backed up by science. People who are kind to themselves are less daunted by setbacks and more positive about life in general. They also are more likely to eat well, exercise, and take good care of themselves, even when stressed. And those who are self-compassionate are also better able to maintain their weight loss.

Start being nicer to yourself
Neff offers the following tips and insights for using self-compassion to aid your weight-loss efforts.
  1. Watch your language. Listen to what the voice in your head is actually saying, especially when it’s talking trash. “Our own self-critical language can be kind of shocking,” Neff says. “Ask yourself if you’d say that to a good friend, or a stranger.”
  2. Channel a caring friend. Replace the inner trash talk with what a kind, compassionate figure in your life — a good friend, a favorite grandfather — might say to motivate you.
  3. See the big picture. Reminding yourself that you’re not the only person struggling to balance a workout routine with family and work obligations, or the only one to down a whole bag of chips after a bad day at the office, can help put your struggles in perspective.
  4. Look inward. Neff says self-compassionate people often have the same lofty goals as their peers do, but with different motivations. People trying to lose weight to impress others may have a harder time sticking with a diet and exercise program than those whose motivations stem from a desire to feel better and be healthier, Neff says. That intrinsic motivation is especially helpful after a setback. “When you fail—and we all do—you aren’t defining yourself as a failure, or as hopeless,” Neff says. “Instead, you’re thinking, I’m human, this happens, it’s OK. I want to be healthy, so I’m just going to keep on trying."
  5. Develop a pep talk for rough moments. Neff suggests that rather than launching into a self-flagellating tirade after inhaling an entire meat-lover’s pizza, try to repeat some variation of the following phrases: "This is a tough moment. Tough moments are part of life, and slip-ups are part of any successful weight-loss plan. Beating myself up won’t help; things will go better for me in the future if I’m kind to myself in the moment instead."
  6. Treat yourself well. Savor time for yourself with some quickie ideas. Want more? Choose from “25 Ways to Be Good to Yourself”.
 
 
 

Insider Secrets to Surviving December

Here are four simple steps to stay on track during one of the most challenging months of the year.
Article By: Elizabeth Josefsberg
Each year at this time, many members throw in the towel and decide to wait until January 1 to jump back into the plan.
Although many people see December as the most difficult time to lose weight, we believe it's all in how you look at it! Let go of the defeatist attitude; this time of year doesn't have to be a bust. Just a few simple tools can put you in control and gliding through the holidays with a positive, can-do attitude.
The first thing you need to do is to ask yourself what you would like to happen this year. Would you like to lose weight? Maintain your weight? Or is a small weight gain acceptable? Once you determine which of those options you want to pursue, the principles remain the same.
Stick to your resolve and reach your goals with these smart strategies.
1. Write it down
Create a calendar for December. Sit down and plan out as much as you possibly can.
  • Write in the date of every social event and party
  • Mark the days you plan to exercise
  • Highlight the days you could easily stay within your daily SmartPoints™ Target because there's nothing out of the ordinary happening
  • Mark in the days you plan to attend meetings (if you normally do so)
  • Record your actual weight on the day you weigh in
This calendar is important because it provides a broad view of the month. It might look like a minefield, or it may help you realize that there are plenty of days with not a lot happening. Try it: Once you see your calendar laid out, ask yourself if the decision you made (lose, maintain or gain) is viable. Be honest and let yourself off the hook if you decide you need to live a little this year and that a small gain is an acceptable tradeoff for the fun and lessened stress you'll have.
2. Step on it
No matter what happens, weigh in weekly. Regardless of your decision about the weight, you need the feedback, to stay in touch with what's going on. Otherwise, you may blow it out of proportion and throw in the towel because you've made it worse in your head than it actually is. This can keep a two-pound gain from turning into a five-pound gain.
3. Talk about it
During difficult times, many of us have a tendency to move away from the plan. That's precisely the opposite of what you should do. Protect following the plan fiercely, make it a priority in a positive, self-renewing way.
If you attend meetings, don't skip them to finish holiday projects or attend a social event. Stand tough and refuse to miss even one. But remain flexible. Maybe you'll need to find a different meeting that's more convenient that week, or even attend more than one to help you with your resolve. If you follow the plan online, take the time to talk to fellow members on the Message Boards, read articles and use the online tools regularly.
4. Swap tips
Use the holidays as an opportunity not only to ask for advice but also to share your best tips for surviving the next four weeks. You will indeed have a happy new year.
 
 
 
 


Hanging decorations, exchanging gifts, spending time with family. Remember when the holidays were your favorite time of year? Sure, there are still plenty of fun, happy moments folded into the season, but it isn’t hard to feel frazzled by long visits with relatives, traveling (planes, trains, and automobiles!), and holiday parties. In fact, more than 1 in 5 adults feels “extreme” levels of stress during the season, according to the American Psychological Association
When you’re around old friends and family members, and especially if you’re traveling to a place where you spent your childhood, your brain may be flooded with memories and emotions that may throw you off balance, says Miles Neale, PsyD, a Buddhist psychotherapist and a clinical instructor of psychology at Cornell Medical College.
All the season’s food-based delicacies — treats around your office or goodies at festive soirees — could create some anxiety, too, Neale says. Fortunately there are simple, mindful ways to help calm your seasonal stress.
Focus on Your Five Senses
Maybe you’re running late for a party or trying not to lose your temper with Aunt Mary. When negative emotion creeps in, take a moment to cycle through your senses, one by one, and focus on what each is experiencing. What does the turkey in the kitchen smell like, and what color are the decorations around the house? When you feel stressed or anxious, your brain may be in a state of over-excitement, Neale says. By paying attention to immediate sensory cues, you’ll potentially draw attention away from the anxious thoughts chasing each other around your brain, and refocus them on the world around you.
Get Off to a Strong Start
If you’re in for a long day at your in-laws or have a thousand errands to run, start the morning with a 10-minute meditation. This may help change your baseline so that you begin the day with a calmer mind and nervous system, rather than feeling stressed, Neale explains. Sit quietly and focus on your breathing, or on those here-and-now sensory cues. If you have a hard time finding your zen, consider a meditation app like Buddhify, which allows you to input your current situation (“just waking up” or “traveling”) for specific guided meditations.
Take a Break from All the “Celebrating”
With so much going on, it might be easy to detour from your usual habits so you can attend every gathering or meet every family obligation, Neale says. His advice: “Don’t abandon your normal routines of self-care or those things that you rely on to keep yourself balanced.” If you go for a walk every morning, keep doing that even if you’re visiting relatives. If you want, ask them to join. Feeling frazzled? At least once a day, focus on doing something just for you, not for everyone else. Read, attend a yoga class, or do an activity that helps you unwind, he says.
Take It to Another Level
When anxiety reaches “I’m going to scream” extremes, Neale doesn’t advocate mindfulness techniques. In those situations, removing yourself by taking a 10-minute walk to clear your head is probably your best move, he says. In fact, any kind of physical activity may help. “Anxiety is basically too much energy in your nervous system, and physical exercise — walking, yoga, swimming — is well documented to help relieve that energy.” If you can, head outdoors to a park or natural setting: preliminary research from Stanford University  shows that a dose of nature may help  distract you from focusing on your problems which could help reduce your stress levels even more. 
 
 
 
 
 
 



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

 
WW Salle's Cheese Soup
1 Cup Serving = 1 Point
10 oz. Velvetta Light cheese
2 pounds frozen "free" veggies
4 cups fat free chicken broth
1 can Rotel tomatoes (or diced tomatoes)
Heat until cheese melts and veggies tender, then serve




Janice’s Meatloaf
l lbs ground beef lean
3/4 Cup cracker meal
1 egg
¼ Cup mustard
½ Cup ketchup
2 TBSP brown sugar

(Janice didn’t have the bake time on her recipe, but usually it takes about an hour at 350 to do a 1 lb. meatloaf.)  Makes 16 servings @ 2 SP





Kathy’s Farmhouse BBQ Muffins
2 lbs. lean ground beef, cooked, drained, rinsed
2 1/3 tube Shurfine buttermilk biscuit
1 C. Simply Heinz ketchup
1 T. cider vinegar
1 tsp taco seasoning
1/3 C cheddar  cheese

Press each biscuit into bottom and sides of greased muffin pan.  In skillet, brown hamburger, drain and rinse.  In small bowl, mix ketchup, brown sugar, vinegar, andtaco seasoning.  Add to meat and mix well.  Spoon into biscuits.  Sprinkle with cheese.  Bake at 375 for 18-20 minutes or until golden brown.  Makes 24 @ 5 SP



Weight Watchers Moist Pork Chops recipe
Makes 6 servings
Ingredients
6 pork chops
3/4 cup all-purpose flour
1/4 cup cornstarch
3 tablespoons creole seasoning

Preparation
1. Season the pork chops with 2 tablespoons of the creole seasoning on both sides.
2. In a shallow bowl, combine the cornstarch, flour, and the remaining tablespoon of creole seasoning. Dredge the pork chops in the flour mixture.
3. In a large iron skillet, heat some oil and add the pork chops in batches, cooking for about 5-6 minutes on each side (until golden brown).
4. Drain on paper towels. Season lightly with salt and pepper.
One serving is approximately 280 grams.
POINTS per serving: 7




Egg Drop Soup with Chicken
Ingredients Serves 5
Choose your zip, pick favorite stores
4 cup low sodium chicken broth, (use a good quality stock)
1⁄2 tsp soy sauce
1⁄2 cup cooked boneless, skinless chicken breast, chopped
1⁄2 cup frozen green peas, (baby peas are nice)
1⁄4 cup green onion, thinly sliced
1 egg, lightly beaten

In saucepan, bring chicken stock and soy sauce to a boil. Add chicken, peas and green onion; bring to a boil again.
Remove from heat; drizzle in egg in slow steady stream. Let sit for 1 minute for egg to set.
Stir gently before ladling into bowls.
Per serving: 3 SmartPoints;
www.kitchme.com



Christmas yogurt shortbread
Author: Drizzle
Serves: 30
2SP/1PP per cookie

Ingredients
½ cup light butter (room temperature) I use Gay lea light (picture below)
3 Tbsp sugar
⅓ cup plain 0% yogurt, greek is fine as well (I used the Skyr yogurt in Canada)
½ tsp vanilla
1¾ cups flour
2.5 Tbsp candy sprinkles (optional)

Instructions
Preheat oven to 325F, line a cookie sheet with parchment paper.
In a bowl cream together your butter, sugar, vanilla and yogurt.
Slowly add in your flour, dough will become crumbly. Mix in your sprinkles.
Form dough into a ball.
Line a 9 inch square dish with some saran wrap, press your cookie dough into the dish. You won't be baking it in this dish this just helps form the dough and cut into cookies.
Pat the dough down into the 9 inch dish so it is spread throughout, use the saran wrap to lift up dough from dish.
Cut dough into 30 pieces, I used a pizza cutter, cut 5 across and 6 down.
Place cookies on cookie sheet and bake in oven for approx 15 minutes. Let cool

Makes 30 cookies at 2 smart points each (1PP) Cookies are best stored in a seal tight container. Best stored in fridge after a few days.
Nutritional info per cookie ..Calories 56...Fat 2.6g..Sat fat 1g...Carbs 6.8g... Fiber 0.1g...Sugar 1.6g..Protein 0.9g
www.drizzlemeskinny.com
 
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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