MIDWEEK MINUTES August 12, 2017
Midweek Minutes
August 12, 2017
Hello, Winners!
At the beginning of the school year, I ask my high school English students, "Who wants to fail this class (English)?" A couple of jokers usually raise their hands, but most kids don't because they are stunned by the question. It's as though nobody ever asked them that before. Most kids want to be successful. I tell them there are some basic rules to follow for their success.
1. Show up.
2. Bring your materials to class and do your homework.
3. Be an active learner, and participate.
4. Ask questions.
5. Be responsible for your own learning (ie. no cheating and no excuses).
Now, this is pretty good advice for Weight Watchers' members too, isn't it? You might be one of those people who can lose weight on her own, but most folks who join Weight Watchers come because of the accountability and the support. You have tried it on your own. It's tough. Some members habitually only come to weigh. They don't know what they are missing. There's magic in the meetings!
Not only do we have materials to bring, but we need to use them. Weight Watchers provide the information and the tools. We need to use them.
While we need to get involved in the meetings, we also need to track our food and do “our homework.”
If there is something we don't understand, we need to ASK. The answers are there.
We don't make excuses. We plan ahead and get organized.
We don't want to fail, do we?
We don't want to regain all the weight we worked hard to lose, do we?
So, let's do the things we need to do to move us closer to our goals.
Start by coming and staying for a meeting. I'll be there. I hope you will be too! --Zig
Member Milestones
Total Loss: -12.2 lbs.
25 lb. star
Scott F.
When you think about it, it’s bizarre and silly that someone’s body size could trigger unkind remarks or negative opinions—but as we know, discrimination has many targets. What makes weight-related stigma different, as your Weekly discusses, is that often those of us who have been subject to it may buy into it ourselves! And that can make it even more challenging to overcome.
Weight stigma is especially common for women and can come from anyone, even a loved one or a passerby. Turning to food as a way to cope with weight stigma is common—but, of course, that can lead to further weight gain. What's more, those who tend to take the stigma to heart and blame themselves often suffer lower self-esteem and even depression.
A good way shed the self-blame is to consciously face those painful feelings, and reality check the unhelpful thoughts that might bubble up ("I do look horrible; no wonder that woman rolled her eyes at me.") to come to more realistic, helpful thoughts ("I have the right to look however I want—and as it happens I look good: My clothes are clean, flattering, and a nice color.")
Illustration by Deborah DeLue
Admittedly, becoming comfortable with your body takes time—especially when it seems like the world is conspiring to make you feel bad about it. Check out the inspiring members in "See Me Now"—every single one of them has struggled with some aspect of their appearance, and come through it appreciating themselves for who they are, what their bodies can do for them, and for the good things in their lives.
Sometimes, a simple physical switch might help: Adjusting your posture can help you appear—and feel!—more confident instantly. Standing up straight with your shoulders back can also give you the sensation of being taller and leaner.
Seems too simple to be true? Try this exercise:
Sit in a chair with your chin down and a frown on your face, your rib cage crunched and your shoulders slumped. Think about happy things, and try to connect with happy feelings. Isn't it hard?
Now, smile, lift your rib cage, center your weight, and sit tall. Think about something that makes you worried, angry, or sad. Look at what happens to your body!
Back to School Sale!
My Instant Pot is my most used kitchen appliance. If you don’t know: an Instant Pot is a pressure cooker, slow cooker, hot plate, rice cooker, yogurt maker, and steamer in one. It is the ultimate space saver.
Every Sunday, I fire up my Instant Pot to cook a few items that feed my family and me all week. Here are the five items to prep over the weekend to make mealtimes easy and quick Monday through Friday.
You might be able to view the recipes with the links below If not, you can find this article on the Weight Watchers’ website..
Black Beans
Make it:
Place desired amount of dry black beans in the Instant Pot and cover completely with water. Remember dried beans double in volume and weight when cooked. Place the lid on and lock. Close the steam valve. Press Manual and set the timer for 30 minutes. Allow beans to cook and then let sit until the pressure is released (the metal float valve will sink back into the lid)—about 20 minutes. Serve, or remove from pot and place in airtight container and refrigerate.
Use it:
Mexican Black Bean Salad Tostada
Brown Rice Salad with Black Beans and Corn
Veggie Sandwich with Lemony-Black Bean Spread
Grilled Cuban Chicken with Black Bean and Mango Salsa
Chicken Breast
Make it:
Place chicken breasts inside the Instant Pot and pour enough chicken broth so that the meat is completely covered. Press the slow cooker button and set the time for 4½ hours for low heat and 2½ hours for high heat. When chicken is done cooking, shred meat using two forks. Transfer meat to an airtight container and refrigerate.
Use it:
Curried Chicken Salad with Baked Whole-Wheat Tortilla Chips
Buffalo Chicken Flatout Pizza
Chicken and Cheese Quesadillas
Shredded Chicken-Enchilada Casserole
Hard-Cooked Eggs
Make it:
Place the rack in the Instant Pot and fill with 2 cups water. Place the number of eggs you want to cook on the rack. Close and lock the lid. Make sure the steam valve is closed. Press the Manual button and set the timer for 7 minutes. When the Pot beeps, open the valve to release the steam. When there is no more steam escaping, open the pot and place the eggs in a bowl full of cold water. Store in the refrigerator for an hour. Remove eggs from the water and put in a sealed container.
Use it:
Egg Salad Sandwich
Smoked Deviled Eggs
Egg, Veggie and Avocado Salad with Tarragon Vinaigrette
Avocado and Egg Crisp
Rice
Make it:
Depending on the type of rice you are cooking, follow the package recommendations for water-to-rice ratio. Place both in Instant Pot and stir. Place and lock lid; close pressure valve. Press Manual and set time for 8 minutes. Allow rice to cook and then let it sit until the pressure is released (the metal float valve will sink back into the lid)—about 20 minutes. Serve, or remove from pot and place in airtight container and refrigerate.
Use it:
Chicken Fried Rice
Peppers Stuffed with Herbed Ground Turkey and Rice
Brown Rice and Veggie Bowl with Ginger-Lime Dressing
Greek Rice Salad
Spaghetti Squash
Make it:
Pour 1 cup of water into the Instant Pot with the rack inside. Cut spaghetti squash in half, crosswise. Scoop out the seeds and discard. Place squash in the Pot with cut side up. Place the lid and lock. Close the steam valve. Press Manual and set the timer for 9 minutes. When squash is done cooking, open the steam valve to release pressure. Open lid and shred squash with a fork. Serve, or store in an airtight container.
Use it:
Italian Turkey and Spaghetti Squash Pie
Spaghetti Squash with Fresh Tomato-Basil Sauce
Garlicky-Kielbasa Spaghetti Squash
Spaghetti Squash Primavera
Have you been to the CONNECT site? It’s like Weight Watchers’ members OWN Twitter site. You can find yummy recipes like these and see what other members are up to!
Moonliter77's 'Chocolate Heaven' Recipe 2sp
1/4 cup rolled oats 2sp
1 Tbspn unsweetened cocoa powder 0sp
1 tspn vanilla extract 0sp
1/4 tspn Stevia or similar (optional)
1 banana 0sp
1/4 cup blueberries 0sp
3 tspn water
2 egg whites 0sp
1. Add banana and blueberries to a microwave proof mug; microwave 40 seconds.Mash together.
2. Add other 'wet' ingredients and stir well.
3. Add dry ingredients and mix well.
4. Microwave in mug for 2 to 3 mins; enjoy aroma! (check top is firm and sides aremoving away from inner of mug).
5. Invert mug into bowl and enjoy!😋🍫
Add cream, syrup etc. if you wish, but it does taste great alone too! Served in photo with Dairy Whip 1sp and 1/3 cup sugar free Maple Syrup 1sp; 4 sp total.
You can also use half a banana and/or other fruits to change it up and use a full egg,instead of egg whites, for an extra 2sp if you have points to use...'bakes' well with or without😊 Another option is to split the mixture into two mugs for half the sp's and save one for later...or even share!
Please let me know how you go if you give it a go! Super quick, easy, delicious, filling and WW friendly😋
Happy Friday [Saturday!] my wonderful Connect Family!👭👬👫
We’re going to award charms in the meeting this week. There are even awards for those who didn’t quite make 11 meetings...BLING for EVERYONE!!!
Since I posted some recipes above, I’m going to let those stand and go spend a lovely evening with my family! Enjoy yours!
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 to this
message indicating "Remove from list" in either the subject header or the body of the message.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!
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 to this
message indicating "Remove from list" in either the subject header or the body of the message.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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