MIDWEEK MINUTES June 3, 2017
Midweek
Minutes
June 3,
2017
Hello,
Winners!
Yes!!! It is June! I am
bruised, bleeding, sore, a bit sun-burned, and have a slight sprained ankle from
when I stepped in a little hole, but my yard looks pretty darn good, and I feel
a sense of accomplishment! There was SO MUCH to get done that I didn’t get done
before school got out, that I have been outside getting PLENTY of activity in my
yard. I am writing a little on this email on Friday evening, but then I am
going back outside and plant a couple things in a space I cleared out. I mowed
last Tuesday, but it rained, so I have to mow again tomorrow morning, weather
permitting. I might even go to the pool even so my legs are pretty banged
up!
That graphic above really is
true. I had to check as to what the date was for today (not to mention the day
of the week). Oh, I’ll be busy this summer going here and there where I really
need to know the date, but this week was nice not to have anywhere to be. Hope
your Memorial Day was memorable, and that you had some down time to relax.
Yes,
it's June! It's my favorite month! It's the beginning of summer! It's a whole
month for me of enjoying everything from warmer weather to watching plants grow
to just being able to do what needs to be done...that I didn't get done...during
the rest of the year. It’s month for dentist and doctor check-ups, and maybe
I’ll get to the POOL!!! It's also my birthday month...maybe not so exciting
there! Haha!
Here's a
cool little thing to get us thinking about the beginning of
summer!
What will your
beginning be this
week?
(from Shawndra Holmberb, 5/27/12, Coach and Organizer, Small Steps newsletter,www.dhucks.com)
(from Shawndra Holmberb, 5/27/12, Coach and Organizer, Small Steps newsletter,www.dhucks.com)
I love beginnings. Each beginning is full of promise
and energy and excitement. I used to believe that beginnings needed to
continue through to the end and if they didn't then I had failed. I believed
that if I began to train for a 5k run then I would have to run the rest of my
life. If I gave up sugar at one point but later started eating sweets again, I
had failed. If I set my goal to eat 5 fruits & vegetables and achieved it
several weeks in a row, I thought it would be easy to continue for years to
come, but it wasn't.
I am wiser now (or so I hope) and I understand that beginnings are only that -- a start. Every good story and every worthwhile journey has a beginning, a middle and an end. And that end is defined, on my journey at least, when I decide to start a new beginning. I now use the energy I get from beginning new projects or focusing on new goals to fuel my motivation to move further along my own path. Each stage of the journey is important but I still love beginnings most of all.
We are moving into summer and what better time to begin again. Because the days are getting longer, I find myself staying outside later and wanting different foods. I'm feeling the need to change, the need for new routines and new choices, the need to start new beginnings (again). Are you feeling the pull of summer? Now may be a perfect time for you to check out an exercise class that meets in the park, grill more (including more vegetables and even fruit), or just relax on your lanai or porch and enjoy your evening as the sun sets.
I am wiser now (or so I hope) and I understand that beginnings are only that -- a start. Every good story and every worthwhile journey has a beginning, a middle and an end. And that end is defined, on my journey at least, when I decide to start a new beginning. I now use the energy I get from beginning new projects or focusing on new goals to fuel my motivation to move further along my own path. Each stage of the journey is important but I still love beginnings most of all.
We are moving into summer and what better time to begin again. Because the days are getting longer, I find myself staying outside later and wanting different foods. I'm feeling the need to change, the need for new routines and new choices, the need to start new beginnings (again). Are you feeling the pull of summer? Now may be a perfect time for you to check out an exercise class that meets in the park, grill more (including more vegetables and even fruit), or just relax on your lanai or porch and enjoy your evening as the sun sets.
I realize that members are busy all year long, but in
summer, it is more important that ever to attend meetings! I hope that you’ll
spend Mondays with me in Superior! I missed everyone last Monday! Did you have
an on-plan Memorial Day? Come tell us about it on Monday evening! We'll see
you there! --Zig
If your self-esteem could use a boost, the "loving eyes" exercise in your Weekly can help you appreciate and cherish all you are.
Illustration by Deborah DeLue
And keep the
loving vibe going with these ideas:
- Make a list of your positive qualities. Read your list often. It could include anything from being a good guitar player to being a loving dad. List every attribute that makes you a worthwhile, likable individual.
- Pay yourself a compliment every day. Focus on a different attribute—quick hands, good fashion sense, killer poker skills—and say out loud: "I love my ___." It may sound silly at first, but it can be a useful counter to self-doubt.
- Do things you know will help you feel better about yourself. This could be anything from getting a new hairstyle to rearranging your fridge for healthy eating. Tackle the easiest first, to build confidence in future efforts.
- Give yourself regular non-food treats. Buy yourself a cool new app, take a spontaneous day trip. You'd do these things to make loved ones feel good, so why not yourself?
- Spend time with those who care about you. You’ll soon share their good opinion of you! If there aren't as many supportive people in your social circle as you'd like, consider ways of expanding it to increase your chances of positive feedback. Ask yourself: "Who will help me feel good about myself?" (Like, say, your fellow members in Meetings or on Connect.)
- Avoid situations that keep you in a state of
self-doubt. Even long-term relationships might call for a clear-eyed
reappraisal, if they leave you feeling bad. Perhaps there's a critical relative
or colleague who always seems to undermine you. Are you forever seeking
someone's approval but never getting it? Rather than simply taking the
criticism, you could:
Retreat from the relationship a bit.
Stop hoping for approval.
Respond more assertively to harsh remarks. - Try a little kindness. Instead of beating yourself up whenever you slip, give yourself the benefit of the doubt, same as you would anyone else. Focus on your achievements, not faults. Chances are, once you start looking, you'll be surprised at just how many there are.
ON SALE
THIS WEEK ONLY!!!
Need to refresh your fitness routine? An active dip in the pool
offers low-impact, high heart-rate fun and you don’t have be an Olympic swimmer
to enjoy the benefits of water workouts — in fact, the following routine is
perfect for swimmers and non-swimmers alike.
For beginners and those who are significantly overweight, the
water’s buoyancy creates a low-impact workout that reduces stress on your
joints, bones, and muscles. And for regular exercisers, a water workout offers
an efficient way to increase fitness: Since water provides resistance in both
directions, you can achieve twice the workout capacity in the same about of
time.
So hop in the water during your next trip to the pool or lake
(ocean waves might not be the best place for this workout). And moms, why not
suit up with the kids and find an empty lane during swim lessons? This is one
workout that’s bound to make a splash.
1. Swim: Begin by swimming
2-3 laps (one lap equals two lengths of the pool) in your stroke of choice
resting 10-15 second in between each lap.
2. Kick: Kick at the wall or
holding onto a kickboard for 2 minutes, alternating 15 seconds of hard kicking
with 15 seconds recovery.
Tip: Splashing is fun, but you’ll get a better workout if you keep your kick underwater. Focus on the speed rather than the height of your kick.
Tip: Splashing is fun, but you’ll get a better workout if you keep your kick underwater. Focus on the speed rather than the height of your kick.
3. Swim: Return to swimming,
again getting in 2-3 laps in your stroke of choice resting 10-15 second in
between each lap.
4. Tread Water: Tread water
for 2 minutes, alternating 15 seconds of treading with 15 seconds recovery. Try
taking your hands out of the water, holding a ball or other object as you
develop strength.
5. Swim: Hit the lap lane
for another swim set, logging another 2-3 laps in your stroke of choice resting
10-15 second in between each lap.
6. Squat Jumps: In shallow
water, perform 2 minutes of explosive squat jumps, alternating 15 seconds of
jumps with 15 seconds of recovery. Squat back and down with your feet a little
more than hip width apart and your weight over your heels.
Tip: The deeper you squat, the more challenging the jump will be.
Tip: The deeper you squat, the more challenging the jump will be.
7. Swim: Swim another 2-3
laps in your stroke of choice resting 10-15 second in between each lap.
8. Scull: Scull for 2
minutes, alternating 15 seconds of work with 15 seconds of recovery.
Tip: Sculling is treading water with your arms instead of your legs. Keep your fingers together and move your arms horizontally just below the surface of the water. Scoop the water in a downward direction, using your legs as little as possible.
Tip: Sculling is treading water with your arms instead of your legs. Keep your fingers together and move your arms horizontally just below the surface of the water. Scoop the water in a downward direction, using your legs as little as possible.
9. Swim: Return to swimming
for your final 2-3 laps in your stroke of choice resting 10-15 second in between
each lap.
10. Core Work: Finish up
with some double leg lifts. Lean your back against the edge of the pool and
extend your arms out to the side to hold on to the wall. Extend your legs down
to the bottom of the pool then raise them as high as possible keeping them
straight and together the whole time (think mermaid here). Perform two sets of
15 leg lifts.
Water workouts have a wonderfully calming effect. If you have a
few minutes leftover, hit the hot tub and enjoy the afterglow of your workout.
Your body and mind will thank you later.
Laurie Lethert Kocanda is an ACE-certified fitness professional
and co-author of Hot (Sweaty) Mamas: Five Secrets to Life as a Fit Mom.
ON SALE THIS MONTH!!!
Everyone loves the ritual of a road trip: packing the car,
gassing up, planning your open-road playlist and of course, stocking your cooler
with drinks and snacks. But while a family-size bag of chips might be a cheap
and convenient treat the whole carful can enjoy, it's not the healthiest choice
when it comes to staying on Plan.
Whether you're traveling alone, with your friends or with your
husband and kids, these snack ideas are designed for easy grabbing, and will
help steer you away from fast food stops along the way.
Solo snacks
Driving alone can be a cathartic experience, especially with the windows down, the wind blowing through your hair and your favorite music blaring. To make the trip even better, hit the road with these easily accessible snacks that don't require help from someone in the passenger seat.
Driving alone can be a cathartic experience, especially with the windows down, the wind blowing through your hair and your favorite music blaring. To make the trip even better, hit the road with these easily accessible snacks that don't require help from someone in the passenger seat.
- Grape tomatoes: Miniature tomatoes, when ripe, make a delicious snack. This is a no-mess, grab-and-go treat, and one you can reach your hand in the bag for over and over.
- Summer berries: Throw together blueberries, strawberries, raspberries, blackberries, or any mix of berries in a plastic container. This snack can get messy, so unless you've got a bunch of napkins tucked away in your glove compartment, leave this one for the rest stop.
- Plain popcorn: Whether you buy a bag of naked popcorn or air-pop your own kernels at home, plain, unbuttered popcorn is an easy grab snack that won't stain your clothes or distance you from your goals.
Group snacking
It can be hard when you're traveling with a partner or friends who are looking forward to all the indulgent foods they're going to munch on the road. Your strategy: pack your cooler with treats so tempting you won't even blink when they order drive-thru meals and convenience store noshes. Just be sure to eat while you're riding shotgun, and not behind the wheel. Whatever you do, remember to spin the situation positively, and when it's time for you to eat your healthy snacks, the extra pair of hands will help you open your yogurt or pull the plastic wrapper off your string cheese. Here are some ideas.
It can be hard when you're traveling with a partner or friends who are looking forward to all the indulgent foods they're going to munch on the road. Your strategy: pack your cooler with treats so tempting you won't even blink when they order drive-thru meals and convenience store noshes. Just be sure to eat while you're riding shotgun, and not behind the wheel. Whatever you do, remember to spin the situation positively, and when it's time for you to eat your healthy snacks, the extra pair of hands will help you open your yogurt or pull the plastic wrapper off your string cheese. Here are some ideas.
- Pack popcorn sprinkled with Parmesan cheese or smoked paprika. (Take that, bottomless bag of Doritos!)
- Top a yogurt with some crushed cereal or granola. This will give you a solid dose of calcium, and although a little more challenging to eat in the car, you can make it work by placing the yogurt in your cup holder.
- Decorate some whole wheat crackers with your favorite low-fat cheese, and portion them out in plastic bags for easy access. You can use string cheese and snack on it by itself too.
Family snacking
You can prepare these snacks in bulk to pass around the car and share with the whole family. These foods are sure to keep the kids happy so they don't start asking to stop at the next exit (until they need the restroom, that is).
You can prepare these snacks in bulk to pass around the car and share with the whole family. These foods are sure to keep the kids happy so they don't start asking to stop at the next exit (until they need the restroom, that is).
- Make mini pita snackwiches. Hummus is full of protein and can help keep your hunger at bay until you reach your destination. Put some into mini pitas pockets with shredded carrots or sliced cucumbers for crunch. These mini hummus sandwiches make the perfect portable snack that the kids will love.
- Meringue cookies are light cookies made from egg whites and sugar make a delicious sweet craving satisfier. You can get the store bought ones, or follow any recipe.
Member
Recipes
Root Beer
Float
Ingredients:
1⁄2 C. low-fat vanilla ice cream
1 (12 oz) can diet root beer, chilled
1⁄2 C. low-fat vanilla ice cream
1 (12 oz) can diet root beer, chilled
Directions:
1. Place half the ice cream in a chilled 16-ounce mug.
2. Pour root beer over ice cream.
3. Scoop remaining ice cream on top.
4. Serve immediately with a spoon and a straw!
1. Place half the ice cream in a chilled 16-ounce mug.
2. Pour root beer over ice cream.
3. Scoop remaining ice cream on top.
4. Serve immediately with a spoon and a straw!
6
SmartPoints
Chicken and Crisp Veggie
Sandwich
*calculated with 1 tablespoon guacamole
Yields: 1 sandwich/2 servings | Serving Size: 1/2 sandwich | Calories: 264 |
Total Fat: 4 g | Saturated Fat: 1 g | Trans Fat: 0 g | Cholesterol: 27 mg |
Sodium: 155 mg | Carbohydrates: 41 g | Dietary Fiber: 9 g | Sugars: 13 g |
Protein: 21 g | SmartPoints: 8
Ingredients
2 slices whole wheat or whole grain
bread, toasted if desired
1 cooked (3 oz) boneless, skinless
chicken breast
1 radish, thinly sliced
4- 5 slices cucumber
2 thin slices red onion
(optional)
1 lettuce leaf, cut in
half
Directions
Assemble each sandwich by adding 1
tablespoon spread to each slice of bread, then topping with radish, cucumber,
romaine lettuce and chicken breasts. Top with additional slice bread, flip over,
cut in half, and serve. This recipe and
those following are from www.skinnyms.com
Classic Cucumber & Tomato
Salad
Yields: 5 servings | Servings: 1 cup |
Calories: 66 | Total Fat: 4 g | Saturated Fat: 0 g | Trans Fat: 0 g |
Cholesterol: 0 mg | Sodium: 38 mg | Carbohydrates: 7 g | Dietary Fiber: 1 g |
Sugars: 5 g | Protein: 1 g | SmartPoints: 3 |
Ingredients
2 medium cucumbers, peeled and thinly
sliced
2 cups grape or cherry tomatoes, slice in
half lengthwise
1/2 red onion, thinly
sliced
1/4 teaspoon black
pepper
Kosher or sea salt to
taste
2 tablespoons fresh
Dill
2 tablespoons white balsamic
vinegar
1 tablespoon Extra-Virgin Olive
Oil
1 teaspoon Mustard, no sugar
added
Directions
In a large salad bowl combine
cucumbers, tomatoes and onion. Whisk together the remaining ingredients and pour
over cucumber mix, toss to coat. Serve immediately.
Mini Taco Salad
Bowls
Yields: 6 servings | Serving Size: 2
bowls | Calories: 217 | Total Fat: 11g | Saturated Fat: 3g | Trans Fat: 0g |
Cholesterol: 62mg | Sodium: 384mg | Carbohydrates: 11g | Fiber: 2g | Sugar: 2g |
Protein: 14g | SmartPoints: 6
Ingredients
1 tablespoon olive oil
1/8 teaspoon garlic
powder
2 teaspoon chili powder,
divided
2 teaspoon cumin,
divided
4 (10-inch) whole grain
tortillas
1 pound lean ground
turkey
1/4 teaspoon kosher or sea
salt
1/4 teaspoon black
pepper
1/2 cup water
3/4 cup salsa, no added
sugar
1 1/2 cups shredded
lettuce
1/2 cup shredded cheddar cheese,
reduced-fat
1/2 cup (fat-free) Greek yogurt
(optional, sour cream)
Directions
Preheat oven to 325
degrees.
Whisk together oil, garlic
powder, 1 teaspoon each chili powder and cumin.
Cut three 4-inch rounds out
of each tortilla. Brush each side of the rounds with the oil
mixture.
Place each tortilla into a
12-cup muffin tin, pressing on the bottoms and sides to form mini bowls. Bake 20
minutes or until golden. Allow to cool in tins. Once cooled, remove and set
aside.
In a large skillet over
medium-high heat, cook the ground turkey, breaking up with a fork as it cooks.
Once the turkey is cooked through and there’s no more pink, drain any fat. Add
to the cooked meat the remaining chili powder, cumin, salt, black pepper, and
water, stirring to combine. Continue cooking just until most of the water is
absorbed. Add 1/4 cup salsa and stir to combine.
Evenly divide the cooked
turkey in the mini bowls, top each with the remaining salsa, lettuce, cheese,
and Greek yogurt. Enjoy!
Optional toppings: black or
green olive slices, freshly chopped cilantro, diced avocado, or diced
tomatoes.
Vanilla Soft Serve Ice
Cream
Yield: about 2 servings / 1 serving = 1/2
cup, Calories: 110, Total Fat: 0 g, Saturated Fat: 0 g, Trans Fat: 0 g,
Cholesterol: 0 mg, Sodium: 3 mg, Carbohydrates: 26 g, Sugars: 14 g Dietary
Fiber: 3 g, Protein: 2 g, SmartPoints: 5
Ingredients
1 1/2 cups sliced, frozen
bananas
1 tablespoon non-fat Greek
yogurt
1 teaspoon pure vanilla
extract
Directions
Blend in a food processor (or
Yonanas machine) until smooth. You will have to stop the processor a few times
to move things around with a spatula. After a few times, it will blend
smoothly.
Add fresh
fruit if desired.
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/.
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