MIDWEEK MINUTES July 8, 2017
Midweek Minutes
July 8, 2017
Hello, Winners!
I have two pet cats, Emma and Rowena. They arrived together one June day in 2007. They were tame, and I took them in, adopted them, and had them “fixed.” They’re still my best buds!
I also have several stray cats who show up that I feed each morning. Some of them stay around, and some of them are just passing through. Three ladies had babies somewhere on my property, and as I sit on my little back deck, I count seven energetic bundles of fur (from 3 different moms) playing in my yard. They are so cute, but they will be wild. It’s very tempting to want to tame them, but I just feed them. When my kids were young, we used to have a mama pet cat who had babies a lot! We gave them away to families in the area.
Early this summer, a most handsome black male cat showed up. He was tame. I called my daughter who immediately took him home. (We are a cat family after all). He’s very happy at her house where he has a female companion. There might be some babies for my grandkids to love.
Female cats need about 65 days to produce kittens, while goats need 151. Humans need 265 days, while the poor mama elephant is pregnant for 645 days, a full year beyond our own nine months. Mice need a mere 19 days, squirrels 44. Not surprisingly, rhinos (380 days) and giraffes (425 days) require much more time than smaller animals.
Our Question Today: How long will it take to lose your weight?
Our Answer Today: As long as it takes!
Here’s a story from my friend Carolyn.
“Sherri (who lost 130 pounds) sent me this story about her daughter, Ashley. I sat down and just cried.
Ashley is a tall (5'9) teenager who loves her Mom, and it was she who inspired Sherri to join WW. Says Sherri:
“Ashley was 15 and 220 pounds when we started. With the
approval of our doctor for our plan, he set her goal at 180 and her journey began. In the beginning she did quite well and fairly quickly was able to shed 30 pounds.
The next ten were not so easy. Took her a couple of months to lose the next 5. Then her true spirit to succeed had to kick in. It has taken her 10 months to lose this final 5 lbs. I can not tell you how incredibly proud I am of her. I know there were several time she would have liked to have thrown in the towel and I gave her that option. But she has PERSISTED and has at last reached her goal."
Did you hear that? Nearly a year -- to lose that last 5 pounds.
So, if you are having ups and downs with your weight management, think of Ashley. Stick with it. Think of your non-scale victories. Come to the meetings. We are here for each other! --Zig
P.S. This will be the first of the newsletters sent exclusively from my gmail, and I hope everyone gets them. I am sure there will be people who will contact me wondering where their newsletter is, but I expect that.
TOTAL LOSS: -28.8 lbs.
5 lb. star
Marla F.
15 lb. star
Scot F.
20 lb. star
Korin P.
Judy H.
“You can't always get what you want
But if you try sometimes well you just might find
You get what you need.”
Mick and Keith were right: Ask and you shall receive. It's especially important when you’re on a weight-loss journey. The people in your life can be your cheerleaders, walking buddies, co-chefs, sounding boards, and/or sympathetic ears, helping you shed pounds—and keep them off. They can give you encouragement, fresh strategies you might not have thought of, and even a metaphorical kick in the pants when you need it.
Of course, speaking up can be challenging—many of us are reluctant to appear too aggressive or demanding or unlikable. But consider when someone asks you for help. Aren’t you happy to do so? Next time you need someone to put away the chips or to join you for a morning walk, reality-check your unhelpful, “they-won’t-like-it-or-me” thought to shift your mindset into a helpful one. Your Weekly gives you some helpful examples of ways to rethink asking for help. And the more you practice the DESC method outlined on page 3, the easier it will get.
Once you've got that nailed down, who to ask for help? Your front line of support is often family or close friends who encourage and cheer you on. But you can find simpatico voices and thoughtful advice in lots of places. Take Connect. Share a struggle, celebrate a victory (on scale and off), or ask for advice—you have thousands of members to lend a hand or an ear. (It's also on the app; download it on iTunes or Google Play. If you’re on Facebook, head on over to our page to add comments, post photos, and check out the daily tips and motivators. Or check in with 24/7 Expert Chat (just click on the Need Help? tab at the bottom right of your My Day page.
Other sources of support? Family and friends looking to make healthy changes (just like you!) can be a natural fit, since you can help each other. Maybe there's a cousin who's trying to get his cholesterol down, or a neighbor who's looking for a walking buddy. But here’s the thing: Many of your nearest and dearest might not be up to speed about your weight loss or healthy living effort—and some might be not-so-immediately on board. You'll want to enlist their support and then steer their feedback in a positive direction. A few pointers for getting them on your side:
• Plan for the specific help you want or need. Do you blossom with compliments, or need trigger foods out of your sight, or crave an exercise buddy? It's easier to be clear if you have thought things out in advance.
• Then ask! It’s generally more effective to request that someone start doing something (asking if you want to go for a walk after dinner instead) than to get them to stop doing something (asking you if you want dessert). Keep your tone warm but firm. If they've helped you in the past, thank them for that; the reminder can help them feel invested in your success this time, too. To make the asking easier, consider: Maybe your target wants to lose a little weight or become more active himself.
• Play up the good in your lifestyle changes. If you're feeling positive about weight loss, and can share with family and friends how your improved mobility, happiness, and health will enhance all of your lives, they're more likely to cheer your efforts. Tell your kids that you're dialing down the family's nightly ice-cream fest—so you'll have more energy to play with them. See? You both win!
• Be ready to stand up for yourself. You may get some grousing at first, and some subtle (or not-so) pressure to make unhelpful choices, especially when, say, you're out with friends for happy hour. Nicely shake it off, and remind them you're counting on them to have your back.
Today's Empowerment:
"One week from today what will I wish
I had done right now? It's a happy choice to make a healthy choice."
WHAT’S ON SALE?
Hot Weather Hot Stuff Challenge: Week 1
High temperatures can impact weight-loss goals. Make the most of the heat of the season and commit to staying on track.
Article By: Amanda Genge
Warm weather can mean all sorts of obstacles: putting off a workout because it’s just too hot out, avoiding the siren song of funnel cake at a summer carnival, overindulging because you’re on vacation (and heck, you deserve that piña colada!), or just feeling like you should have your fun now, before cooler weather — and that more strict “back-to-school” mentality — kicks in.
Thankfully, the peak of summer has more to offer than just heat and humidity. It’s also prime time for many delicious fruits and vegetables. Pools and beaches are open and offer that sometimes elusive combination of fun and fitness. And while the sun may be starting to set a bit earlier, stretched-out daylight hours are still working their mood-boosting magic.
That means now’s the time to make the most of the last few weeks of the season and commit to staying on track. During each week of the challenge, we’ll highlight a potential pitfall and share some ways you can overcome it. Pledge to follow one of our tips each week and you’ll be well on your way to making positive and healthy memories this summer.
Week 1 obstacle: Food temptations
Summer is the only season where dessert comes right to your door courtesy of the ice cream truck. If you’ve been finding it hard to turn down unhealthy foods (or to stop after just one serving), these strategies can help you renew your resolve. Pick one to focus on, depending on what’s on your agenda for the week.
- Practice saying "no." The script is so simple, but actually using the line can be tough if you haven’t mentally prepared to do so. Picture yourself in the tough situations you know you’ll face this week: a picnic or cookout, ball game, or a trip to an amusement park. Think about the foods there that you would you normally zone right in on — and how empowered you’ll feel by confidently turning them down.
- Focus on what’s fresh. Instead of dwelling on what you shouldn’t have because it’s not good for you, take a minute to think about what fruits and vegetables are in season and new ways you can enjoy them. This week, plan a trip to a farmer’s market (or even better, a farm where you can pick your own) and stock up on whatever looks best: blueberries, peaches, plums, corn, tomatoes. When you get home, find a new, healthy recipe to try, and put your produce purchase to deliciously good use.
- Think in bites, not servings. Of course there are going to be some things you just absolutely must have a taste of — and that’s fine, as long as you don’t overdo it. The foods we crave are often easy triggers for overeating, so set a one-bite limit, even if that means tossing the rest in the trash or giving it away (or asking for a taste from your partner’s plate).
- Pack your own snacks. Heading to a carnival, ball game or a day at the beach? You know you shouldn’t rely on food vendors who peddle all things fattening — but how often do you actually come prepared? Stash some satisfying but healthy rations (whole-wheat crackers, cut-up veggies, fruit, cheese sticks, cereal bars) in a bag or cooler to bring along. Not having the right gear is no excuse. With summer items already on sale in most stores, you can score a great deal on coolers, insulated bags and cold packs. Don’t forget plenty of water to keep you hydrated and stay away from super-size buckets of soda, beer and lemonade.
Write down or print this checklist, and come back for Week 2 of the Hot Weather, Hot Stuff Challenge.
Week 1 checklist
- Proudly decline a high PointsPlus value food item you simply do not need.
- Find a new fruit or veggie to try, and even hunt for a recipe to make the most of it.
- Enjoy a small bite of something that is quintessentially summer.
- Plan snacks and drinks for when you’re outside the house this week.
“Attending meetings regularly can be a launch pad to success, and so can visualizing the life you want!” Together we help build the foundation of success. Each week will be adding to a vision board to boost our motivation, increase our self-awareness, and make it easier to identify our goals. You could go it alone, but you don’t have to because we are Better Together!
SUPER GOOD SMOOTHIE RECIPES!!!!
Give your weight loss journey a boost! Get the calcium you need with a Smoothie treat! You can also add milk instead of water to get your milks in for the day. Just remember to adjust the points!!
Vanilla Smoothie Mix:
Dreamsicle: 1 pack vanilla blended with 8 oz. orange juice.
Root Beer Float: 1 pack vanilla blended with 8 oz. diet root beer/ice.
Pina Colada: 1 pack vanilla blended with 1/8 tsp. coconut and rum extracts, 1/3 cup crushed pineapple, 1 tbsp. frozen lemonade and 8 oz. water/ice.
Very Vanilla: 1 pack vanilla blended with 1 vanilla bean and 8 oz. water/ice.
Cafe Latte: 1 pack vanilla blended with 1 tsp. instant coffee and 8 oz. water/ice.
Fruity Smoothie: 1 pack vanilla blended with 1 cup frozen fruit and 8 oz. water/ice.
Chai Smoothie: Add ½-1 tsp. of chai mix shown below. Blend with 1 cup each water and ice.
Chai Tea Mix: ¼ cup unsweetened instant tea (dry), 2 tsp. ground ginger, 1 tsp. ground cinnamon, ½ tsp. ground cardamom, ½ tsp. ground cloves.
Green Tea Smoothie: Add 1-2 tsp. green tea powder. Blend with 1 cup each water and ice.
Moroccan Smoothie: Add a few drops of orange blossom water. Blend with 1 cup each water and ice. Sprinkle a bit of cinnamon on top.
Pumpkin Pie Smoothie: Add 1 cup each water and ice with 3 tbsp. canned pumpkin (not pumpkin pie filling) and ½ -1 tsp. pumpkin pie spice.
Apple Pie Smoothie: Add 1 cup each unsweetened applesauce, water and ice. Sprinkle cinnamon to taste and blend (makes a big smoothie that can be shared)
Pina Colada Smoothie: WW Vanilla Smoothie Mix, with ½ cup crushed pineapple (packed in its own juice), ¼ tsp. coconut extract, 1 cup water, and 1 cup ice.
Peanut Butter Blizzard: WW Vanilla Smoothie Mix, with 1 cup fat-free milk and 1 WW Peanut Butter Bliss mini bar, chopped.
Chocolate Smoothie Mix:
Mounds Bar: 1 pack chocolate blended with 1/8 tsp. coconut extract and 8 oz. water/ice.
Almond Joy: 1 pack chocolate blended with 1/8 tsp. coconut extract, 1/8 tsp. almond extract and 8 oz. water/ice.
Mocha: 1 pack chocolate blended with 1 tsp. instant coffee and 8 oz. water/ice.
Peanut Butter Cup: 1 pack chocolate blended with 1 tbsp. low fat peanut butter and 8 oz. water/ice.
Chunky Monkey: 1 pack chocolate blended with 1 small banana and 8 oz. water/ice.
Grasshopper: 1 pack chocolate blended with 1/8 tsp. mint extract and 8 oz. water/ice.
Fruity Smoothie: 1 pack chocolate blended with 1 cup frozen fruit and 8 oz. water/ice.
Coffee Caramel Macchiato 1 pack chocolate blended with 1 tsp. instant coffee, 1 tsp. vanilla extract, 1 tbsp. caramel topping and 8 oz. water/ice.
Great Ape Smoothie: Add a small banana. Blend and serve.
Chocolate Turtle Smoothie: Prepare smoothie and top with 1 tbsp. fat-free caramel sauce and ½ tbsp. chopped pecans.
Peppermint Patty Smoothie: 1 cup each skim milk and ice with 3-4 drops of peppermint extract.
Blizzard Smoothie: 1 cup each skim milk and ice. Blend in 1 mint cookie crisp bar.
Member Recipes
BLT LETTUCE WRAPS
5 Smart Points 161 calories
TOTAL TIME: 10 minutes
Skip the bread and enjoy all the flavors you love in a BLT, without all the carbs! So easy and seriously satisfies my BLT cravings. Add some avocado if you wish!
INGREDIENTS:
4 slices center cut bacon, cooked and chopped
1 medium tomato, diced
1 tbsp light mayonnaise (or whole30 approved mayo)
3 large iceberg lettuce leaves
fresh cracked pepper
DIRECTIONS:
- Carefully remove 2 large outer leaves of a head of lettuce. If you rip or tear one, just save it for the 3rd leaf you need to shred. Shred the 3rd leaf and set aside.
- Dice tomato and set aside in a bowl.
- Combine diced tomato with mayonnaise and fresh black pepper.
- Place lettuce cups on a plate, top with shredded lettuce. Add tomato then bacon and roll it like a wrap and dig in!
Read more at http://www.skinnytaste.com
Ranch Potato Salad
1½ pounds Dutch baby gold potatoes or small red potatoes cut into chunks, see shopping tips
6 slices bacon, see shopping tips
⅓ + 1 tablespoon scallions, chopped (green part only)
½ cup light cheddar cheese, shredded
Fresh ground black pepper and salt, to taste
Instructions
1. Put potatoes in a medium saucepan and cover with cold water. Bring to a boil, reduce heat, cover and cook until soft (10-15 minutes). Do not overcook. Drain and rinse in cold water. Cool before using.
2. To cook bacon: Line a plate with several paper towels. Place 6 bacon strips on the paper. Cover with several paper towels. Cook in microwave for 4-5 minutes until well done and crispy. Add cooked strips to clean paper towels and blot. Crumble bacon.
3. In a large bowl, add cooled, cooked potatoes and all remaining ingredients. Gently toss, using a rubber spatula so the potatoes stay in tack and don’t get mushy! Season with a little salt and pepper.
5. Store in refrigerator until ready to use. Will keep for a few days. When ready to eat, serve cold or heat in microwave until warmed.
Makes 6 cups total (12-½ cup servings) @ 4 SP
Fruit Salad
Yield: 15 Servings
Smartpoints : 4
Serving Size: 1 (102 g)
Ingredients
29 oz can peach, slices, undrained
20 oz can pineapple, chunks, undrained
3 1⁄8 oz box dry vanilla instant pudding mix
1 lb strawberry, stemmed and quartered
1 banana, sliced
1⁄2 pt blueberries
1 bunch grapes, (I use the red ones)
1 Tbsp. sugar, (optional)
Directions
1. In a large bowl, combine peaches, pineapples, and vanilla pudding mix.
2. This includes the juices from the cans.
3. Mix well until pudding is dissolved.
4. Stir in strawberries, banana, blueberries, grapes, and sugar if desired.
5. Chill
Mason Jar Greek Turkey Feta Salad Recipe
Have you tried mason jar salads? They are a joy for those needing weekday grab and go lunches that are easy, healthy and delicious. This Greek Turkey Feta Salad was my first creation, but not my last!
Course: Lunch, Salad
Author: Martha | Simple Nourished Living
Ingredients
2 tablespoons light Italian dressing (2SP)
1/4 cup grape tomatoes, halved (0SP)
1 stalk celery, sliced (0SP)
1/4 red bell pepper, chopped (0SP)
4 Greek kalamata olives, chopped (1SP)
3-4 slices mild banana pepper rings, roughly chopped (0SP)
2 tablespoons feta cheese (2SP)
3 ounces chopped roast turkey breast (1SP)
2 cups romaine lettuce (0SP)
Instructions
- Place all the ingredients in a wide-mouth, quart-size mason jar in the order listed.
- Put the dressing in first and continue with the tomatoes, celery, etcetera, ending with the lettuce. Screw on the mason jar cover and store in the refrigerator.
- A few minutes before you are ready to eat remove the salad from the fridge and let it sit upside down on the counter, give the jar a good shake and then pour out the contents of the mason jar into a bowl. Toss gently and enjoy.
- Make as many salads as you want and store them in the refrigerator so a quick and easy lunch is always ready and waiting.
- They will last 5 to 7 days in the refrigerator.
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/.Find us on FB and ask to join our own private
support group!
support group!
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