MIDWEEK MINUTES July 22, 2017

July 22, 2017

MIDWEEK MINUTES July 22, 2017

Midweek Minutes

July 22, 2017

Hello, Winners!

Where is the time going? You have either already had a county fair, are having a county fair this weekend, or will be having one soon. July is coming to an end soon, so that might mean it’s time for a vacation before school starts. Whatever is going on in your neck of the woods, it’s HOT out there!

I’m in the middle of school prep, workshops for school, yard work, and some shopping. I need to get some pooltime in, too, before those days are over.

I think summer activities should always be near water, I have to admit. We used to go tent camping at a lake a lot with the kids when they were younger. No cell phones back then meant REALLY getting away! I think maybe I am more inclined to go to a lake just for the day now (unless there's a nice hotel near it), but I can appreciate that getting away feeling.

I also love to make camping food. Eating while camping out or on vacation does not have to hurt our weight loss progress. Summer cuisine can be healthy and fun. I am SO looking forward to my first home-grown tomatoes in a BLT (with turkey bacon, of course!) I have been baking those "Black Bean Brownies" too. I also love to make refrigerator pickles with cucumbers and Splenda!

If you're going camping or taking some time off out of town, enjoy yourselves, but if you are able to come to a meeting because you are NOT out of town at a lake or elsewhere, please come to the meetings this week. --Zig

These Members Milestones are Sizzling!

-12.2. lbs

It's a word we're hearing a lot these days, but as trendy as mindfulness seems to be, it's also a very simple concept. Being mindful simply means being present in the here and now. Simple—but powerful. Becoming more aware can lower levels of anxiety, reduce conflict in relationships, even improve your overall well-being. Plus, it can help you feel calmer and less likely to react emotionally or to act in ways that aren't helpful.

So it's ironic that when we are stressed and anxious, we often try to escape those feelings by watching TV, surfing the web—or even, yeah, eating. But fleeing the mental tumult doesn't help in the long run. A better, if counterintuitive solution: Tune in, not out. Paying attention to your surroundings, your food, and your actions can help right away (you slow your racing pulse, enjoy food more, and are even less injury-prone), and over time by helping you make more thoughtful choices. In fact, being mindful is part of self-monitoring, a skill that helps you lose weight. The simple breathing exercise in your Weekly offers a more beneficial way to ease stress, and it's an instant relaxer to boot.

Illustration by Deborah DeLue

When you have more time, try some of these ideas. If you have…

10 minutes: Find a quiet place—perhaps in your car or in the bathroom—where no one can bother you. Some members find it helpful to hold a memento of a relaxing time, such as a seashell, a pebble or a leaf. Just close your eyes, relax your jaw, breathe and recall the feelings of being in that serene time and place.

20 minutes: Leave your to-do list and phone behind and take a 20-minute walk. Focus on the here and now: the sidewalk, the sound of sprinklers, the warmth of the sun, the caressing breeze.

30 minutes: Try a few relaxing yoga poses, like this routine, which promotes relaxation as well as awareness. Not into yoga? Take a bath, dance to a favorite song, or try some simple, ease-out-the-kinks stretches.

WHAT’S ON SALE?

THIS WEEK ONLY . . .

July 23 – July 29

FitPedometers - $10.00 (regularly $14.95)

Sarah's Trick For Healthy Eating Out Might Just Be the Key to Weight Loss

Jul 18 2017 - 12:45pm

One of the best things about Weight Watchers [1] is the freedom to keep eating the foods you like, as long as you keep track of it and stick with your point range. That was one of the things that helped Sarah Thornton stick with the plan and take off an impressive 131.6 pounds. She combined her Weight Watchers plan with a fun workout routine — dancing — to make the transformation and keep the weight off.

Sarah Before

POPSUGAR: What was the moment or motive that made you decide to start your journey?

Sarah Thornton: In 2012, I saw a picture of myself, and I couldn't believe how big I was. I had somehow convinced myself that even though I was "overweight," I "carried it well." The picture I saw broke that illusion pretty quickly.

PS: What made you choose Weight Watchers?

ST: My sister had been part of Weight Watchers for a few months prior to my joining. She had asked me a few times to go with her. I'm glad I did. I love the versatility of the program and the control I've gained over my eating habits.

Lobke's 75-Pound Weight-Loss Secrets: Weight Watchers and Fitbit [2]

PS: What's your favorite way to work out?

ST: I have a rare disability called Epidermolysis Bullosa. Long story short: most forms of traditional exercise result in my skin blistering. (Ew). I usually opt for low-impact workout DVDs I can do in my air-conditioned house. My favorite is the Weight Watchers Punch! Kickboxing DVD.

PS: What's your weekly exercise schedule?

ST: I try to do a short workout every day. I walk for 20 minutes, or I plank for a minute, or I dance while I'm at work. I don't have a set schedule because I like my lifestyle flexible.

PS: How do you keep workouts exciting?

ST: Music! I love listening to music and moving to it.

PS: How much weight have you lost?

ST: At my last weigh-in, I had lost 131.6 lbs. I started Weight Watchers in January 2012 and reached my goal weight in July of 2015. I became pregnant with my second child in February of 2016 and rejoined Weight Watchers in October of 2016, eventually leading to my total weight loss of 131.6 pounds. So all in all, it took about five and a half years.

PS: What was the first big difference, other than the number on the scale, that really made you feel proud and excited?

ST: I've always been big — even in high school I was wearing size 18 pants. I think the moment I wriggled into a size 16 was my first big, proud moment. I now wear size 8!

PS: How do you track your weight loss?

ST: I track through WW at the meetings. I go to as many meetings as I can and weigh-in once a week.

This Is the Workout I Did For 1 Year That Finally Helped Me Lose My Belly Fat [3]

PS: What's a typical day of meals and snacks?

ST: I usually graze throughout the day and have a full dinner with my family. I have fruits and vegetables stocked at my house so that I can snack guilt-free whenever I feel hungry. I try to have some lean protein around lunchtime and at dinner.

PS: Do you count anything other than Smart Points? Why or why not?

ST: I do not count anything other than Smart Points. One of the reasons Weight Watchers worked for me was because of how easy they make it. When I start worrying about numbers outside of that: calories, fats, sugars, it becomes too complicated and I give up. I trust the program, and it has worked remarkably.

PS: What's the range of Smart Points you eat per day?

ST: I eat anywhere from 29 to 40 Smart Points per day with a target of 36. Some days I have better food options than others, and sometimes I want to splurge.

I love listening to music and moving to it.

[Array]

PS: What are the healthy staples that are always in your fridge?

ST: I always have bananas and lean chicken on hand. I eat at least one banana a day, and chicken is my go-to dinner option. Aside from that, I try to keep my food options varied.

PS: How do you strategize for meals out?

ST: I take a look at the Weight Watchers app and find a meal that fits in my budget, and I pre-track it. If the restaurant is not in the Weight Watchers database, I try to find a similar meal at a different restaurant and track that. The Smart Points may not be exact, but it is probably close enough.

PS: Do you use a fitness tracker? Which one? Has it helped you?

ST: I have a Fitbit Alta, and I love it! If I don't get a certain number of steps in an hour, it buzzes my wrist to remind me to get moving! I love the weekly challenges between my friends and I love that it syncs with WW to convert my steps into fitness points.

Down 180 Pounds, Tessa Is Half Her Size — and It All Started With Zumba [4]

PS: What role did Weight Watchers play in your journey? Would you recommend it?

ST: Weight Watchers completely changed my life. I credit my pregnancies to the healthier lifestyle I achieved. I am happier, more energetic, and more outgoing, and WW helped me achieve all of that. I always recommend WW to friends and family members who are serious about weight loss.

PS: What advice do you have for anyone starting out on a weight-loss journey?

ST: Don't give up. Slow progress is still progress. Don't focus so hard on the scale that you can't see all the other wonderful changes you're achieving.

Sarah After

Member Recipes

Simple summer pasta salads

3SP per serving

Chicken caesar pasta salad

1 box (375g) rotini pasta (or anyone you'd prefer)
¾ cup reduced fat/calorie wise caesar dressing
6 oz cooked shredded chicken (1.5 cups)
½ cup croutons, lightly crushed
3 Tbsp finely grated parmesan cheese
6 slices low point center cut bacon (as an alternative you can use the bacon crumble sold in small packages)
Green onion, diced

Buffalo chicken pasta salad

1 box (375g) rotini pasta (or your preference)
⅓ cup light cream cheese, softened
½ cup reduced fat/calorie wise ranch dressing
6 oz cooked shredded chicken
⅓ cup franks hot sauce
½ cup reduced fat shredded cheese, I used a 3 cheese blend.

Instructions

For both salads start by boiling your pasta by following directions on the box.
Rinse under cool water
For both salads you will just be adding all of your ingredients to your pasta and mix well. For the buffalo chicken make sure your cream cheese is soft so it will mix well.
Store in fridge till you are ready to serve

Chicken caesar makes 9 cups, 18- ½ cup servings at 3SP each (3PP old WW program)

Buffalo chicken makes 8 cups, 16- ½ cup servings at 3SP each (3PP old WW program)

Nutritional info per serving

Chicken caesar ..Calories 117...Fat 3.2g... Sat fat 0.9g...Carbs 16.7g...Fiber 2.5g...Sugars 1.2g...Protein 5.9g

Buffalo chicken .. Calories 120...Fat 3.2g...Sat fat 0.8g... Carbs 17.2g... Fiber 2g...Sugars 1.3g..Protein 6.6g

HG's Upside-Down Strawberry Pretzel Pie

1/8th of pie: 117 calories, 2g total fat (1.5g sat fat), 83mg sodium, 26.5g carbs, 3.5g fiber, 10g sugars, 3.5g protein

SmartPoints® value 2

Cool: 30 minutes Chill: 4 hours

Ingredients:

2 tbsp. Truvia spoonable no-calorie sweetener (or another no-calorie granulated sweetener; see HG FYI) 

3 tbsp. cornstarch

Two 1/4-oz. envelopes unflavored gelatin

8 cups (about 4 pints) sliced strawberries

1 cup pretzel sticks, crushed

1 cup natural light whipped topping (like Skinny Truwhip)

Directions:

Spray a 9" deep-dish pie pan with nonstick spray.

In a blender or food processor, combine sweetener, cornstarch, gelatin, 2 cups strawberries, and 3/4 cup water. Puree until smooth.

Transfer mixture to a nonstick pot. Set heat to high, and bring to a boil.

Reduce heat to low. Cook and stir until mixture begins to thicken, about 5 minutes.

Remove from heat, and let cool for 10 - 15 minutes, stirring occasionally.

Add remaining 6 cups strawberries, and stir to coat. Transfer mixture to the pie pan. (It will be very full!) Let cool completely, 10 - 15 more minutes.

Refrigerate until firm and chilled, at least 4 hours.

Just before serving, sprinkle with crushed pretzel sticks and top with whipped topping.

MAKES 8 SERVINGS

HG FYI: Truvia spoonable calorie-free sweetener is about twice as sweet as sugar. If using a no-calorie granulated sweetener that measures cup-for-cup like sugar instead of Truvia, double the amount called for in this recipe.

Sweet Potato Brownies

Ingredients

3/4 cup almond butter

3 tablespoons pure maple syrup

1 1/4 cup sweet potatoes, cooked and mashed

1/2 cup cocoa powder

3/4 cups whole wheat flour

1/2 teaspoon Kosher salt

1/4 cup semi sweet chocolate chips (optional)

Directions

Preheat oven to 350 degrees. Lightly spray an 8X8 inch pan with non stick spray.
In a small sauce pot, melt the almond butter and maple syrup over medium heat; stirring constantly. Once melted, remove from heat and stir in mashed sweet potato, cocoa powder, flour and salt until smooth. Gently fold in chocolate chips.
Pour mixture into prepared pan and bake for 15 to 20 minutes or until and toothpick inserted into the center comes out clean. Allow brownies to cool completely before slicing. Store refrigerated in an airtight container.

Melon Berry Salad with Feta

Ingredients

2 cups cantaloupe melon, cut into medium cubes

2 cups honeydew melon, cut into medium cubes

2 cups watermelon, cut into medium cubes

2 tablespoons olive oil

2 tablespoons lime juice

1/2 teaspoon Kosher salt

1 cup blackberries, cut in half

1 cup blueberries

1 cup low-fat feta cheese crumbles

Directions

In a large mixing bowl, combine cantaloupe, honeydew, watermelon, olive oil, lime juice, and salt. Mix well to coat all ingredients in the oil. Add the blackberries, blueberries, and feta. Gently toss to distribute the berries throughout the salad. Serve and enjoy!

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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