MIDWEEK MINUTES May 27, 2017
Midweek
Minutes
May 27,
2017
Hello,
Winners!
It's Memorial Day weekend, and the yearbook is DONE!!!!
WOO-HOO!!! Now, all that is left at school is cleaning out my classroom. But, I
am taking the holiday weekend off and working on the yard.
I hope your
Memorial Day weekend is starting out great! I got the lawn mowed, and now I
have to tackle the flower beds.
Are you ready for the summer? I am! This will be the
summer of healthy eating and great exercise. I hope that you are all jumping
on the wagon of good health with me. All Aboard! It's also the summer of
getting organized and not wasting a minute! You know where I will be when the
sun is shining! The pool is calling my name!
Here's a repeat article from my friend Carolyn. It's worth putting
on the refrigerator.
"Truth be
told, losing weight and keeping it off is one of the mightiest challenges out
there and often feels overwhelming.
The next time it all feels too hard, here's something from Diane -- who is down nearly 40 pounds and feeling terrific:
The next time it all feels too hard, here's something from Diane -- who is down nearly 40 pounds and feeling terrific:
"The next time you feel journaling, weighing and
measuring food is "too hard" or the next time you feel exercising is "too hard"
consider how hard it was/is to:
Shop in specialty clothing stores (Layne Bryant, The Avenue, Catherine's) because your choices are limited; Missing out on pool parties because you're too embarrassed to wear a bathing suit in front of your friends;
Not being able to wear your favorite outfit because it's too small;
Not wanting to hug those close to you because you don't want them to feel your rolls of fat;
Not going to the movies, because squeezing into the seats for 90 minutes is too uncomfortable;
Not dancing at weddings because you don't want people staring at the "fat chick" on the dance floor;
Not attending family gatherings because you don't want people to see how big you've gotten;
Not going to a picnic or summer barbeque because you're afraid the lawn furniture won't hold you;
Not attending your high school reunion because you don't want old boyfriends seeing how much weight you've put on, or old friends thinking "what happened to her?"
Not riding on amusement park rides with your kids because you can't fit in the safety harness or the seat;
Not fitting in the booth at your favorite restaurant because there isn't enough space between the bench and the table for you to sit; and
Having to ask for a seatbelt extension on the airplane."
Even though there is no meeting in Superior on Monday, that
doesn't mean that you have an EXTRA WEEK to "mess around" before you weigh in,
does it? NO EXCUSES! I am in this with you! I want to try and get back to my
personal goal. I am at my Weight Watchers' goal, which is FABULOUS considering
I have kept that weight off for 19 years, but I have no excuse to not TRY for my
personal goal, which is where I was before my 2 hip replacements. I'm doing it
this summer! I am a woman on a mission. How about you? I'm "preaching" pretty
good here, huh? Seriously, I need to say it and commit to it.
Will this be the summer you finally take control of your
life? It's like this...it will be September before you know it. What do you
want to say about the kind of summer you had? I'm sorry there will be no
meeting on Memorial Day in Superior. Feel free to choose another meeting day by
going to the Weight Watchers' website and typing in your zip code to find the
most convenient meeting for you. --Zig
Let's SALUTE these Members on
their Milestones!
Total Loss:
–3.6 lbs.
10 lb.
star
Nancy
H.
Isn't it great that something so elemental and
natural can be so good for you? The simple act of walking can lift
your spirits AND
help improve
your physical health. And, as we discuss in your Weekly, there's more good news: brisk
walking 30 minutes a day can help keep off the weight you
lose. (Aim to keep
a steady
enough pace that you can still chat easily.) Walking can be a body toner as well: Striding
uphill works your calf muscles, hamstrings, and buttocks. Downhill walks are
great for your thighs (quads). Walking on level ground strengthens your
abdominals and lower back.
Where to
start
Walk anywhere you like, whether it's on a treadmill
or outside at the park. Experiment with different routes, working up to walks
that will challenge you with hills and varying terrains.
If you're not a regular walker, sports dietitian
Helen O'Connor, PhD, suggests starting small, like parking your car farther away
from your destination than you need to. Walk to work, or just to the next bus
stop or subway station. Try taking the stairs once or twice a week, or get off
the elevator one floor eary and walk that extra flight.
When you want
to step it up....
Start with a half-mile walk, three to four times a
week. If you've been inactive, 15 minutes of walking may be plenty for your
first few weeks. (It's a good idea to discuss your plans with your doctor.) Then
increase the frequency, aiming for a 30-to-60-minute walk each day of the week.
Gradually raise your intensity level by walking on inclines, with hand weights,
or on wet sand.
As you build your strength, steadily move to a more
challenging pace. You should still be able to hold a conversation even if you're
breathing a harder. At the end of your session, you should be tired and sweaty
but not exhausted. At this workout level your body is successfully burning fuel.
If you prefer to walk indoors on a treadmill, get your heart pumping by varying
the machine's speed and incline.
Ready to get started? Check out our 8-week
plans for beginner through advanced walkers.
What to wear,
what to carry
Comfortable clothes
Look for fabrics that draw sweat away from the skin. Wear layers, and peel them off as you warm up.
Look for fabrics that draw sweat away from the skin. Wear layers, and peel them off as you warm up.
Athletic shoes
Find walking shoes that aren't overly snug, because feet swell as you walk. Cushioning under the heel and front of the foot are important, as is flexibility, so the ball of your foot can move freely. It's usually worth it to be fitted at a store that specializes in athletic footwear.
Find walking shoes that aren't overly snug, because feet swell as you walk. Cushioning under the heel and front of the foot are important, as is flexibility, so the ball of your foot can move freely. It's usually worth it to be fitted at a store that specializes in athletic footwear.
Socks
Choose fibers that evaporate sweat and prevent blisters. Try double-layered or padded socks for walks on hard ground.
Choose fibers that evaporate sweat and prevent blisters. Try double-layered or padded socks for walks on hard ground.
Fitbit or
Pedometer
These handy and motivating devices measure steps taken, walking distance, calories burned, and more!
These handy and motivating devices measure steps taken, walking distance, calories burned, and more!
Water bottle
Drink before you start and every half hour, more often if you're sweating. Plain, cool water is fine; no need to waste SmartPoints on sugary sports drinks.
Drink before you start and every half hour, more often if you're sweating. Plain, cool water is fine; no need to waste SmartPoints on sugary sports drinks.
Sun protection
Wear a hat, plus a layer of waterproof high-SPF sunscreen. Don't forget the back of your neck, tips of your ears, tops of feet (if you're wearing sandals) and lips.
Wear a hat, plus a layer of waterproof high-SPF sunscreen. Don't forget the back of your neck, tips of your ears, tops of feet (if you're wearing sandals) and lips.
Identification
Bring an ID and a few dollars, in case of an emergency.
Bring an ID and a few dollars, in case of an emergency.
Tunes!
Whether via a music app on your smartphone or an MP3 player, your favorites can inspire you to walk a little farther and faster.
Whether via a music app on your smartphone or an MP3 player, your favorites can inspire you to walk a little farther and faster.
Technique
Tips
The
walking step is a rolling motion.
Strike the ground with your heel, roll through, then push off with your toe. If your feet land flat, your shoes are probably too stiff.
Strike the ground with your heel, roll through, then push off with your toe. If your feet land flat, your shoes are probably too stiff.
Watch
your posture.
Imagine that you have a piece of string coming up through the top of your head. This visualization will straighten you up in seconds.
Imagine that you have a piece of string coming up through the top of your head. This visualization will straighten you up in seconds.
Tighten your abs.
Holding in your stomach helps support your lower back and keep abdominals strong.
Holding in your stomach helps support your lower back and keep abdominals strong.
Swing
arms naturally.
They help give you rhythm.
They help give you rhythm.
To
walk faster, don't lengthen your stride.
Take shorter, quicker steps—you'll maintain form and be less injury-prone.
Take shorter, quicker steps—you'll maintain form and be less injury-prone.
Overcoming Exercise Obstacles
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Article
By: Dana Robinson
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For the many sufferers of joint or back pain, the prospect of an
exercise routine can be daunting. But, done right, and with a gentle approach,
there’s an activity for everyone.
We all know that exercise is a crucial part of maintaining good overall health. The Centers for Disease Control and Prevention even recommends getting about 30 minutes of exercise each day — as does Weight Watchers in its Healthy Guidelines. We also all know that if you’re not used to exercising, getting into the habit can be hard. But millions of Americans have extra hurdles beyond motivation: It’s hard to work out for any length of time if you suffer from back pain, joint pain, or other physical conditions that can knock exercise clear off the priority list. More Exercise Ideas
As well as the standby low-impact
favorite, swimming, many Weight Watchers Community users with flexibility and
mobility issues recommend chair dancing. With classes, DVDs, and a big
following, it bills itself as a seated exercise program that improves muscle
tone, flexibility, and cardiovascular endurance. It’s fun, too!
Many also take water aerobics classes. Hard as it may be to believe, it is entirely possible to break into a sweat in the water — it’s not just visibly discernible. For a low-impact stretching workout that’s good for beginners or anyone wanting to expand their body’s full range of motion, try our 25-minute joint-friendly workout. Joint painThe human body is composed of hundreds of joints, without which we couldn’t walk, turn our heads, or hail a taxi. However, we tend not to notice the impact these precious body parts have on our everyday lives until they begin to hurt. “Joint pain can be caused by injuries, overuse syndromes, imbalanced muscle tension, trauma, or other conditions like arthritis,” says Andrea Metcalf, an expert trainer whose specialties include fitness for older people. “And when someone has joint pain, their exercise goals may suffer.” Those with arthritic joints may find their condition especially painful. “Arthritis is a progressive disease of the joints in which smooth cartilage that covers the ends of the bones gradually wears away,” says Dr. Calin S. Moucha, associate chief of joint replacement surgery in the department of orthopedics at Mount Sinai School of Medicine in New York City. The condition is caused by a number of factors, including genetics and lifestyle; and osteoarthritis, the most common type, leads to stiff, swollen, painful joints. Exercise options Cycling and swimming are two great options. These activities are particularly beneficial to those who suffer from joint pain because they preserve joint motion and muscle tone, says Moucha. Swimming also harbors a specific advantage over dry-land activities: no obvious signs of sweating! “I hate to sweat,” says Susan Anderson, a WeightWatchers.com Community user, who swims about three times a week in spite of an arthritic knee. “[Swimming] is the one exercise that I love to do.” Excess weightCarrying a significant amount of excess weight can make exercising truly challenging, which is a hard truth for those starting a weight-loss plan. “The additional size of limbs and torso can dramatically influence one’s ability to move the related joints through a normal range of motion,” says physical therapist Tom Purvis. “Furthermore, the additional body weight makes all activities ‘weight lifting,’ and fatigue ensues more quickly.” In addition to affecting the joints’ range of motion, extra weight can negatively alter the alignment of the joints. Physical activity, if not approached correctly, can then exacerbate the condition. Exercise options Pool exercises, walking, and Pilates are great ideas. “These three, based on the individual’s needs, can provide effective results without putting unnecessary stress on the body,” says Los Angeles-based Pilates instructor Gia Marakas. Pool exercises and walking are gentle on the joints, while Pilates, which can be performed exclusively on a mat, helps build strength and muscle elasticity. As it focuses on building the core muscles and using them to assist with other types of motion in the body, the overall effects, once a Pilates exerciser has been practicing for a while, can help reduce stress on individual body parts. Purvis maintains that a person carrying a significant amount of extra weight can take advantage of any number of physical activities, so long as the action is controlled (slow and steady to avoid injury) and performed with appropriate progression (no need to take on too much activity all at once). “It’s not what you do, it’s how you do it,” says Purvis. Back pain It comes in many forms (lower, middle, or upper back pain) and has many potential causes (stress, heavy lifting, bending the wrong way in yoga class, etc.). “Most people at some point in their lives have back pain,” says exercise physiologist William Sukala. “Most of it being self-resolving with rest and removal of the offending cause for a few days.” Back pain conditions range from acute to chronic and vary in intensity from a mild annoyance to a can’t-stand-up-or-bend-down situation. Exercise options Since there are so many varieties and causes of back pain it’s essential to check with your doctor before engaging in any type of exercise, lest you make a bad situation worse. A good rule of thumb however: if it hurts, don’t do it. “The acute vs. chronic question is going to make a difference as to which exercises can be performed and which should be avoided,” adds Sukala. “If it’s something more severe, the person needs to be seen in consult and have further work-up for treatment options.” |
10 Tips for Keeping Your Workout
Schedule
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Article By: Sally Bevan
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Excuse-proof your workout by
scheduling in fitness.
Isn't it funny that the moment you decide to exercise, something
always gets in the way? Mom stops by. That report is suddenly urgent. The dog
ate your running shoes. Maybe it's time to organize your exercise?
Make
life easy for yourselfPlan a regimen that fits your lifestyle. If
you work irregular hours, for example, don't sign up for classes that start at
the same time each week. Instead, choose activities that can be easily slotted
into your day: Walk the kids to school or run errands on foot during your lunch
hour.
Draw up
a weekly timetableTo help you organize your time properly, draw
up a weekly timetable of planned exercise and activities. This will also help
you see how much activity you're getting. Try to do something for at least 20 or
30 minutes each day, even if it's just yard work or going on a brisk walk around
the neighborhood.
Attach
exercise to a treatGive yourself a reward for scheduling in
fitness. Buy flowers once a week for completing all of the workouts you
scheduled. You can also attach exercise to an enjoyable event, such as playing
with your kids in the park or catching up with a friend on a
walk.
Get
everyone else on boardMake sure your family and friends know when
and where you plan to exercise. This way you shouldn't get any unwelcome
interruptions. If you need someone to watch the kids while you exercise, make
sure you arrange this well in advance; don't rely on last-minute
favors.
Anticipate motivational dipsEveryone struggles with
motivation from time to time, preparing for these feelings can go a long way to
combating them. For instance, if you sometimes struggle to go to your aerobics
class, get a friend to call you to make sure you're not still sitting on the
sofa.
Avoid
danger zonesMany things can distract even the most hardened of
exercisers: your favorite TV show, the lure of a night on the town with friends,
or a neighbor popping in for an impromptu chat. Learn to recognize your
particular "danger zones" and take steps to negotiate your way around
them.
Buy
figure-flattering workout clothingYou don't want to look like a
sack of potatoes when you're exercising. Spend a little money on well-designed,
flattering and supportive gym clothes; you'll be more motivated to work
out.
Have a
specially designated drawer for fitness gearWhen you're in hurry,
the last thing you want is to be hunting around for your gym socks. Keep all
your exercise clothes in a special drawer so you can find them
quickly.
Leave
your gym bag by the doorLeaving your gym bag by the door serves
two purposes: you always know where it is; and it serves as a gentle reminder
that an exercise session might be due.
Put your gym clothes straight into the
washAnd last but not least, when you get back from the gym or
pool, put your dirty clothes straight in the washer. Nothing is guaranteed to
put you off exercising more than having to rummage around in the laundry basket
for the least-funky pair of gym socks!
   
MEMORIAL DAY TIPS
from www.hungrygirl.com
We're on the verge of Memorial
Day weekend, which means the unofficial beginning of summer! Before you hit a
slew of BBQs and backyard parties, check out our top tips 'n
recipes!1. Drink water. We know -- "Broken record, Hungry Girl!" But it's SUPER-IMPORTANT. When you get dehydrated, not only does your energy drop (not ideal at a party), but you also become more likely to eat when you're just thirsty and make not-so-smart food decisions. Spike your H2O with Crystal Light if you want more flavor. 2. Contribute to the food table! Sure, it's easier to just bring plastic forks, but this way you can ensure that there's an item or two you can eat without guilt or suspicion. 3. Befriend the grill. Grilling makes practically everything taste great, and it keeps added fat to a minimum. As long as the food isn't drowned in oil beforehand, you're pretty much good to go. Grill lean protein, fruit, and veggies. Foil packs and skewers are good ways to secure smaller bits of food. Click here for our latest grill-friendly recipes! 4. Find guilt-free frozen treats. Stick to fruit pops and fruit bars instead of standard ice cream treats. You get the cool refreshment without the extra fat. These Dreyer's/Edy's bars are a great choice! 5. Avoid mayo-laden side dishes. Even a relatively demure 2/3-cup serving of ordinary potato salad can have close to 20 grams of fat... which makes eating it especially silly considering how many other fun things there are to chew. (Click for our version!) So it's smart to stay away... unless the dishes are made from HG recipes, of course! 6. Get active! Is there a volleyball game going on? Water-balloon fight? A really competitive game of tag? Get in on it! You'll have fun and burn off some extra calories. Just make sure you hydrate! 7. Enjoy yourself! Because that's the point. Don't spend too much time worrying about the food; just do the best you can. Hang out with your friends; have fun at the party! OH, and one more thing... 8. Wear sunscreen. Yeah, it's got nothing to do with calories, but it's REALLY important if you're spending time outside. Plus, if you wind up sunburned, you might be tempted to drown your sorrows in a gallon of ice cream. 
Member
Recipes
KFC Coleslaw Clone
Makes 8 Servings
1 cup Miracle Whip
light
1/4 cup Splenda 8 cups cabbage, finely minced 2 tbsp carrot, shredded then minced ( or you can use coleslaw mix in a bag) 2 tbsp minced onion
Combine the Miracle
Whip with the sugar in a large bowl. Mix well until the
sugar is dissolved. Add the cabbage, carrot, and onion, and toss well. Be sure the cabbage is chopped into very small pieces, about the size of rice. Cover and chill for several hours.
SERVING SIZE: Approximately 3/4 cup @ 1 SP
Egg
Salad
Yield: 4
Servings
Serving Size: 1/2 cup (77g) SmartPoints: 3
Ingredients:
4 large eggs 2 large egg whites, you’ll have to boil these as whole eggs and discard the yolks 2 Tbsps. fresh chives, chopped 2 Tbsps. reduced-calorie mayonnaise (I used FF, less fat = less points!) 1⁄2 tsp. Dijon mustard 1⁄2 tsp. table salt dill 1⁄4 tsp. black pepper, freshly ground
Directions:
1. Place eggs in a medium saucepan and pour in enough water to cover them. 2. Set pan over high heat and bring to a boil. 3. Boil 10 minutes. 4. Drain and place eggs in an ice-water bath. 5. When eggs are cool enough to handle, remove shells. 6. Discard yolks from two of the eggs. 7. Cut remaining whole eggs and whites into 1/2-inch pieces (or use an egg slicer). 8. Transfer eggs to a medium bowl. 9. Add chives, mayonnaise, mustard, dill, salt and pepper. 10. Mix until blended.
New England Style Slow
Cooker Baked Beans
Author: Martha | Simple Nourished
Living
Recipe type: Main, Side
Serves: 14
INGREDIENTS
1 pound dried navy, pea or other white beans,
washed and picked over
4 ounces salt pork, cut into 3 or 3
slices
½ cup molasses
2 teaspoons dry mustard or 2 tablespoons prepared
mustard
Salt and pepper
INSTRUCTIONS
1. Place the beans in a large bowl and cover with water by an inch or
two and let soak overnight. Alternatively as a quick soak method, place the
beans in a large saucepan. Cover with water by 2 to 3 inches. Bring to a boil
and let boil for about 2 minutes. Then turn off the heat, cover and let stand
for 1 - 2 hours.
2. Place the pieces of salt pork in the bottom of the crock pot (I used
my 4-Quart).
3. Drain the beans and add to the crock pot.
4. Mix together the molasses and mustard and stir into the
beans.
5. Cover with boiling until it is above the bean level by 1
inch.
6. Cover and cook on LOW for 10 to 12 hours, until the beans are very
tender.
7. After about 6 hours, taste and adjust the seasonings, adding salt,
pepper, molasses and/or mustard to taste.
8. Discard the salt pork.
COOK'S NOTES
Nutrition
Estimates Per Serving (1/2 cup): *5
SmartPoints (with salt pork discarded)
Going Spiral Pasta
Salad
Serving Size: 1/8th of recipe (1 heaping
cup)
Ingredients:
Salad 6 oz. (about 2 cups) uncooked
rotini pasta with at least 4g fiber per 2-oz. serving
1
zucchini, chopped
1 large tomato, chopped
1 yellow bell pepper, seeded and chopped
1 large cucumber, chopped
1 cup artichoke hearts packed in water,
drained and chopped
1/2 cup roasted red peppers packed in
water, drained and chopped
1/2 cup chopped scallions 1/4 cup sliced
black olives Dressing 1/3 cup fat-free Italian dressing
1/4 cup finely chopped fresh basil
2 tbsp. sun-dried tomatoes packed in oil,
drained, patted dry, finely chopped
Optional: salt and black pepper
Dressing
1/3 cup fat-free Italian dressing 1/4 cup finely chopped fresh basil 2 tbsp. sun-dried tomatoes packed in oil, drained, patted dry, finely chopped
Directions:
Prepare pasta according to package
instructions.
Drain well and transfer to a large bowl.
Set aside.
Combine dressing ingredients in a small
bowl and mix until blended.
Set aside. Add all remaining salad
ingredients to the bowl with the cooked pasta.
Add dressing and toss to coat.
Cover and refrigerate for at least 1
hour, until completely chilled.
If you like, season to taste with salt
and black pepper. Enjoy!
MAKES 8 SERVINGS @ 3
SP
BBQ Marinated Grilled
Chicken
2 tbsp store bought BBQ sauce (36g)
2 tbsp Worcestershire Sauce
1 tbsp Honey (21g)
1 tbsp Apple Cider vinegar
2 large boneless chicken breasts totally about 2
lbs
Mix all ingredients except the chicken to
make the marinade. Set aside.
Pound the chicken breast thin.
Once the chicken is between 1/4 and 1/2
in thick (or less) cut into “tender” size pieces. Put the cut chicken and BBQ
marinade in a large ziplock bag.
Let sit for at least 30
minutes.
Preheat the grill on high and rub it a
little oil to prevent sticking. Grill the chicken 2-3 minutes a side based on
how thin you pounded.
Key Lime
Pie
Yield: 8 Servings)
SmartPoints: 2
Ingredients:
1 reduced fat graham cracker crust 1 (1/16 ounce) package sugar-free lime gelatin 1⁄4 C. boiling water 1 (8 ounce) container fat-free whipped topping 2 (6 ounce) key lime pie yogurt
Directions:
1. In a large bowl, dissolve gelatin in boiling water. 2. Stir in yogurt with wire whisk. 3. Fold in whipped topping with wooden spoon. 4. Spread in crust. 5. Refrigerate for at least two hours. 
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
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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/.
Find us on FB and ask to join our own private support group!
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