MIDWEEK MINUTES April 1, 2017
Midweek
Minutes
April 1,
2017
Hello,
Winners!
I did the April Fool thing in
last week’s newsletter, so no fooling today! Ha! Well, maybe there is a joke on
me. This week it’s all about keeping my sanity. I am hot and heavy into prom
preparations. Some schools have actually already had their prom, which, in my
opinion, is way too early. Anyway, I have been really trying to eat normally
and get enough sleep.
I was planning on going up to
school today to work on stuff, but I am at home waiting for a plumber because my
toilet is all backed-up. Not funny. I really didn’t need any more stress, but
they say the Lord doesn’t give you more than you can handle. That’s a positive
statement, I think. It’s really important to keep a positive attitude. I know
several folks who are going through actual emergencies and serious issues, so I
have not right to complain about anything.
I also know that I am prone to
shoving food into my mouth when things get stressful. That’s, of course, why I
have been doing Weight Watchers “forever”, and they have my back when I am
struggling.
So, thankfully, last week’s
weekly had some ideas for me. Boy, do I need to focus on them! I am going to
write down those ideas here.
STEP 1): Get rid of the
problem food. Okay, I did that, not that I had much in the house that was junk
in the first place. I went to the grocery store yesterday, and I stocked up on
frozen fruits because of the great idea that Kathy had when she brought some for
us in a cup (thanks, Kathy), veggies, and healthy stuff.
STEP 2): Track it. Ok,
there’s the issue. I haven’t been regularly tracking. Gasp! Yes, I know, I
know. I was doing the “tracking in my head” method. That does NOT work. So, get
that done!
STEP 3): Don’t jump to
conclusions. Watch out for those unhelpful, automatic thoughts. I need to talk
to myself as though I were a friend talking to me. That’s tough to see things
when I’m personally involved with my problem. It’s a great idea, though, and I
will try it.
STEP 4): Plan your next
meal. Got it. I made a list for the grocery store. I know what I am having
this week and making ahead. I will track it. I will plan ahead so that I don’t
get caught off-guard.
STEP 5): Reflect and
Regroup. I asked myself, what led me to overeat? What was I feeling? I know I
talked myself into saying I was having something healthy even though it was too
much of it, and I didn’t track it. I got lazy. I had a pity party about how
busy and stressed I was. I reached for the cheese and the popcorn and the
peanut butter.
So, the plan is now to do what
we always talk about in the meeting. I must preview my week. I must have
healthy food readily available. I must track. When I get stressed, I need to
come up with an alternative activity to keep me away from food. I also must not
think about how many things I have to do. When an emergency strikes (like my
toilet woes), I must sit HERE at the computer and work on my newsletter instead
of thinking, “a piece of cheese is what I need.”
How about you? Are you your
best friend? We’ve all been there. Can you forgive yourself and not hate
yourself if you have a slip? What’s your next step?
So, while they cannot figure
out what to do about my plumbing and have to come back tomorrow with different
equipment, I am trying not to get anymore stressed than I have to. However,
trying to concentrate on this newsletter isn’t working too well, unfortunately.
I hope tomorrow brings a solution.
--Zig
Member
Milestones
Total loss: –12.2
lbs.
Let’s be honest: overeating happens. Whether you chose something that turned out to be wildly "point-y," or you grabbed a snack without first asking yourself, “Is this worth it?," or you just overdid it at Happy Hour, it’s what you do next that matters. In your Weekly, you’ll find a five-step plan to get back on track, stronger than ever.
And to get your thinking in the right place, too, consider: “There’s no such thing as failure, only feedback.” This powerful quote reminds us that disguised in every setback are valuable insights. A slip-up can leave you feeling ashamed, and even stuck. No matter what, be kind to yourself, and turn your unhelpful thoughts around, by giving them a reality check (Is your thought a fact? Is it something you'd say to a friend?), and coming up with a more realistic helpful thought instead. Recognize that every slip-up is a learning experience, showing you what not to do—and what you might do instead. If, for instance, you find that the scale’s not budging, it could be because you’ve slipped on tracking, or portioning. Look back to a time when you were rocking the plan and take it from there.
If it feels like you’re losing your motivation (and this time of year can be challenging—not quite winter, not quite spring), give yourself a jolt of something fresh and new. It can help you come back to your plan with your mojo renewed. When you’re back in the groove, think about the circumstances that led to the slip-up. How can your tools, like the app, help you avoid it in the future?
COME TO THE MEETING AND
GET YOUR CHARM!!!
Starting this week . .
.
Coloring
Books
Colored Pencil
Set
Glow
Box
H2Glow Water
Bottle
ALL Exercise
Kits
Come to
the meeting this week and see what else is on sale
!!!
Community Talks: How to Handle a Gain
When the scale registers a gain, disappointment can hit hard. Our
Community Users offer their best tips on how to stay on track after a
letdown.
Sometimes, the scale can surprise
you. You stuck to your weight-loss plan diligently this week and you're looking
forward to weighing in — but then bam! You step on the scale and it registers a
gain. How could this happen after a week of making healthy food choices,
meeting your daily water requirement and staying active, you wonder? And why
bother doing everything right if it doesn't pay off, you might ask? Don't get
discouraged; our Community Users have great advice for how to hang in there and
move on.
Reframe the setback immediately
After a gain, you may be frustrated with the scale, but that's no reason to lose your motivation. Congratulate yourself for your hard work and remain positive about the coming week. Stay on plan, eat healthy foods and keep your chin up.
"You'll likely have a gain here or there, but eventually the scale will nudge downward and your hard work will pay off." — FILLESUPERBE
"Remember to pat yourself on the back because you're doing what needs to be done to improve your health and live a longer life. Be proud of that." — TERESATVDIVA
"Try taking a walk right now. Exercise makes me feel empowered." — BROCKS86
"This weight-loss journey has taught me so much, including not to quit! There's power in perseverance. Your losses will catch up with you." — SUNSET3007
"I embrace every tiny loss and ignore tiny gains and setbacks. I refuse to quit and gain back all I've lost." — HARUKACHAN
Devise a strategy for next week
If you stuck closely to the plan last week and still gained, remember that any number of factors could be the cause: starting a new exercise regimen, not measuring your portions accurately, or consuming too much sodium (which can cause water retention).
"Be varied in what you eat: get plenty of protein and carbs. Learn to eat real food now so you'll be able to do it when you reach your goal weight." — IHARTBEARS
"What helped me was lowering my salt intake, eating lots of high-fiber foods and drinking plenty of water." — YDALEBACKUS
"I keep running calculations of my average weight loss per week. Even with the gains I've had from time to time, I am losing at a pace that I consider steady and healthy. That keeps me motivated." — AMOMENT
"Find a thread with folks who seem to fit your personality, share your goals and a topic that fits your needs. [Try Newbies Welcome! board or a fitness Message Board like Fitness: Getting Started.] Virtual Weight Watchers friends have helped me figure things out more times than I can count." — DLH1960
Remember other victories
Don't just measure your success by what the scale showed today. Evaluate your overall progress and move past this bump in the road.
"I love looking at the steady decline on the Weight Tracker and Progress Charts — it's motivating to me." — SLW500
"Eating better and exercising are major steps in me becoming a healthier and happier person." — PERIDOT_84
"It's easy to give up, but think of how empowered you will feel in two weeks if you stick to the plan. Dig in your heels, drink your water and hold yourself high." — BUNNYDICKSON
"Are your clothes looser? Did you make it through an evening without mindless nighttime nibbling? Did you handle a stressful day by doing something other than pigging out afterward? Non-scale victories are the ways to measure your success and build up your confidence." — FEBRUARYGIRL
"Meetings and weigh-ins are for good days and bad. Stick with it. Slow and steady wins the race." — AUNTIEDEAREST
Reframe the setback immediately
After a gain, you may be frustrated with the scale, but that's no reason to lose your motivation. Congratulate yourself for your hard work and remain positive about the coming week. Stay on plan, eat healthy foods and keep your chin up.
"You'll likely have a gain here or there, but eventually the scale will nudge downward and your hard work will pay off." — FILLESUPERBE
"Remember to pat yourself on the back because you're doing what needs to be done to improve your health and live a longer life. Be proud of that." — TERESATVDIVA
"Try taking a walk right now. Exercise makes me feel empowered." — BROCKS86
"This weight-loss journey has taught me so much, including not to quit! There's power in perseverance. Your losses will catch up with you." — SUNSET3007
"I embrace every tiny loss and ignore tiny gains and setbacks. I refuse to quit and gain back all I've lost." — HARUKACHAN
Devise a strategy for next week
If you stuck closely to the plan last week and still gained, remember that any number of factors could be the cause: starting a new exercise regimen, not measuring your portions accurately, or consuming too much sodium (which can cause water retention).
"Be varied in what you eat: get plenty of protein and carbs. Learn to eat real food now so you'll be able to do it when you reach your goal weight." — IHARTBEARS
"What helped me was lowering my salt intake, eating lots of high-fiber foods and drinking plenty of water." — YDALEBACKUS
"I keep running calculations of my average weight loss per week. Even with the gains I've had from time to time, I am losing at a pace that I consider steady and healthy. That keeps me motivated." — AMOMENT
"Find a thread with folks who seem to fit your personality, share your goals and a topic that fits your needs. [Try Newbies Welcome! board or a fitness Message Board like Fitness: Getting Started.] Virtual Weight Watchers friends have helped me figure things out more times than I can count." — DLH1960
Remember other victories
Don't just measure your success by what the scale showed today. Evaluate your overall progress and move past this bump in the road.
"I love looking at the steady decline on the Weight Tracker and Progress Charts — it's motivating to me." — SLW500
"Eating better and exercising are major steps in me becoming a healthier and happier person." — PERIDOT_84
"It's easy to give up, but think of how empowered you will feel in two weeks if you stick to the plan. Dig in your heels, drink your water and hold yourself high." — BUNNYDICKSON
"Are your clothes looser? Did you make it through an evening without mindless nighttime nibbling? Did you handle a stressful day by doing something other than pigging out afterward? Non-scale victories are the ways to measure your success and build up your confidence." — FEBRUARYGIRL
"Meetings and weigh-ins are for good days and bad. Stick with it. Slow and steady wins the race." — AUNTIEDEAREST
YUMMY
RECIPES FROM our MONTHLY POTLUCK!
More Recipes to try
Weight Watchers Homemade Kale
Chips. - 0 PointPlus
Preheat oven at 360 degrees
1 bag of fresh Kale (Trader Joe's)
I Can't Believe It's Not Butter
- Olive oil Spray
Sea Salt
Fresh Ground Pepper
Rinse kale and spread on baking sheet; spray with ICBINB spray; Sprinkle with salt and pepper; bake for 10-15 minutes.
Remove from oven and cool. And just try to stop yourself from indulging in these delicacies! Enjoy!
*Weight Watchers PointPlus 0
Preheat oven at 360 degrees
1 bag of fresh Kale (Trader Joe's)
I Can't Believe It's Not Butter
- Olive oil Spray
Sea Salt
Fresh Ground Pepper
Rinse kale and spread on baking sheet; spray with ICBINB spray; Sprinkle with salt and pepper; bake for 10-15 minutes.
Remove from oven and cool. And just try to stop yourself from indulging in these delicacies! Enjoy!
*Weight Watchers PointPlus 0
PB&J crumble
muffins
Serves: makes 12 4SP
each
Ingredients
1 egg
1 egg white (I use
the carton of liquid egg white, 1 is 2Tbsp)
2 Tbsp brown
sugar
3 Tbsp light peanut
butter
⅓ cup unsweetened
apple sauce
½ cup milk (I used
skim)
1 tsp vanilla
extract
5.5 Tbsp reduced
sugar strawberry jam
1 tsp baking
powder
1⅓ cup all purpose
flour
For the Crumb
topping
2 Tbsp brown
sugar
2.5 Tbsp
flour
¾ Tbsp melted butter
(or calories reduced margarine)
Instructions
Preheat oven to 350F
and spray a regular sized 12 hole muffin tin with non stick spray.
In a large bowl beat
together your egg, egg white and brown sugar, add in 2 Tbsp of peanut butter
(leaving 1Tbsp aside) and continue beating.
Stir in your apple
sauce, milk and vanilla extract.
Mix in flour and
baking powder.
Use ⅓ of your batter
and evenly divide over your 12 muffin cups. Place 4 Tbsp (1/4 cup) of your jam
in a little zip lock bag (you will be saving the other 1.5Tbsp for your topping)
cut off tip of bag and pipe over 12 muffins in the center.
Melt your remaining
1Tbsp of peanut butter in a small bowl for 45 seconds in microwave, using a
small spoon drizzle over your muffins.
Top muffins with
remaining batter.
In a small bowl mix
your 2 Tbsp brown sugar and 2.5Tbsp of flour together, stir in your melted
butter until a crumb texture forms, sprinkle over your 12 muffins.
Take your remaining
1.5Tbsp of jam and melt in microwave for 25 seconds, use a spoon and drizzle
over your 12 muffins.
Bake in oven for 25
minutes, let cool for 5 minutes.
Makes 12 muffins at 4
smart points
Crock pot
rotisserie chicken
Serves:
6
3oz rotisserie
chicken is 1 SP
Ingredients
1 whole chicken,
about 5lbs (I bought the one with the neck and giblets
removed)
½ Tbsp
cajun
½ tsp onion
powder
½ tsp garlic
powder
½ tsp
paprika
1 tsp dried
rosemary
1 tsp dried
parsley
1 tsp dried
sage
Pinch of cayenne
pepper
Dash of salt &
pepper
Instructions
Plug in your crock
pot, I found cooking on high worked well but you can cook on low
too.
Place 4 foil balls on
the bottom of your crock pot, this will prevent the chicken from cooking in its
own juices.
Mix all your
seasonings in a bowl.
Rinse your thawed
chicken under cold water.
Sprinkle your
seasonings all over the chicken, getting everywhere you can cover. You can
change up your seasonings to please, there really is no right from wrong when it
comes to seasoning it. Also you can make it more of a rub style by adding a bit
of water to your mix.
Place chicken in
crock pot so it is resting on the foil balls, cook on high for 4-4.5 hours or
low 7-8 hours. Chicken should reach a minimum temperature of 175F (you can check
with a meat thermometer) Remove chicken, slice and serve.
Smart points- 1sp for
3oz
Loaded mashed
potato bake
Serves: 8 5SP per serving
Ingredients
7 medium russet
potatoes, peeled and cut (about 5-6oz potatoes)
2T light
margarine
⅓ cup 1%
milk
¼ cup light cream
cheese
2T light ranch
dressing
1 cup shredded light
cheese
4 slices of bacon,
cooked and crumbled (I used Oscar Mayer center cut to keep points
low)
Green
onion
Instructions
Boil your potatoes
till soft and ready to be mashed. Preheat your oven to 350F.
Mash your potatoes
using a hand masher, add you margarine and milk. Then add your cream cheese,
dressing and ½ cup of your grated cheese. Set aside the other ½ cup of
cheese.
Mash everything well
till nice and creamy.
Spoon your potato
into a sprayed 9x13 casserole dish. Top with remaining cheese, bacon crumble and
diced green onion.
Cover with foil and
bake in the oven for 15 minutes, remove foil and continue baking while the
cheese melts, about another 5-10 minutes. Cut into 8 equal servings.
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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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/.
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group!
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