MIDWEEK MINUTES August 5, 2017

Midweek Minutes

August 5, 2017

Hello, Winners!

Well, the summer break is coming to an end for this teacher as of next Thursday. Kids go back August 14.  It seems to get earlier every year.  I’m liking the weather the last few days. It’s nice to take a break from the heat for now with sports practices starting on Monday. I’ve tried to get ahead of the game over the summer by working on a few things before school starts, but I now seriously have to get busy.

For me, it's like a new year every year even though I have been teaching a long time.  Our 7-12 grades are going to 1:1 classrooms which means each student gets a chromebook of their own and more technology.  It's a new commitment, it brings new routines, challenges and changes, and it's an opportunity to start fresh even though it’s a bit scary!

The reason I'm telling you all of this is, of course, that it's the same with our weight management.  If you've "taken the summer off", it's time to think about putting new ROUTINES in place.  It's time to organize your SPACES.  It's time to "jump in" and get back to it.  You might be scared.  You might think you're not ready, but you CAN do it!

I might show up at my meetings a bit tired and a bit stressed, but I'm going to try and get enough sleep, prepare EASY and healthy meals to grab and go, and I'll be working on transitioning from summer mode to teacher mode.  I hope to see you all there! --Zig

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Member Milestones

Total Loss - 11.6 lbs.

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Your mom was right: Vegetables are good for you! But you know that already—that veggies and fruit are rich in vitamins, fiber, and other nutrients that can help us feel satisfied. Then they're also chock full of antioxidants, which can keep cells healthy; and they're a better source of antioxidants than supplements are. (We encourage you to eat them; that's why all fruit and most vegetables are zero SmartPoints value!)

But even with all that good stuff going for them, fruits and vegetables don't get a lot of love: About 75% of Americans don't eat enough of them! As a Weight Watchers member, you're more likely to beat that figure, but even the most nutritionally savvy of us sometimes need a little extra nudge to get enough. The worksheet in your Weekly helps you see how to fit them into your day.

Illustration by Deborah DeLue

A couple of easy ideas:

• Add fresh berries to your morning oatmeal or chopped sautéed vegetables to an omelet.
• Go beyond the basic lettuce-and-tomato for your lunch sandwich and choose peppery arugula, crisp romaine, or bittersweet kale, plus red-pepper slices or jicama.
• Swap out crackers and chips for fresh-cut carrots, cukes, and red pepper dippers for your snack-time hummus.
• Throw asparagus or carrots on the grill for your dinner side—and follow up with grilled peaches for dessert!

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FLASH SALE!

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Some people love the feeling of their heart rate rising and sweat dripping from their body during a workout. Others never developed that love affair with fitness and instead just do it to stay healthy and in shape. No matter which camp you fall into, exercise is going to feel hard at certain times.

It’s especially common if you’re new to working out and your body is still getting acclimated to being active, you’re recovering from an injury, you have a lack of mobility, or you just don’t feel comfortable exercising. “It’s absolutely normal to feel uncomfortable when exercising. In fact, most people just starting out may feel that way,” says Adam Rosante, a strength and conditioning coach and founder of Strong(h)er. “‘Comfort’ is typically found in a place with no challenges; physical or mental. But without challenge, there is no change.”

But struggle and feeling pain are two very different things. If an exercise is ever causing actual pain, you should stop right away. For instance, if you’re doing a lunge and feel a shooting pain in your knee, there’s a problem, Rosante explains. It could be your form or something worse, so you should stop.

“If you’re just starting an exercise program, it’s important to have some guidance to make sure that what you’re doing is physiologically safe and sound and that your form is correct,” Rosante says.

If you find yourself struggling through a workout, here are other ways to help you feel comfortable when exercise feels hard. “Just remember that on the other side of discomfort is a stronger, more confident you,” Rosante says.

1. Breathe with purpose.

When a social situation, work dilemma, or even physical exercise causes us to feel stressed, we tend to lose control of our breath. It can become shallow and erratic and it can all go downhill from there. “Focus on taking slow, controlled breaths deep into your belly and exhaling with control,” says Rosante. “This will help mellow out your central nervous system and let you get control of your mind.”

2. Know you’re not alone.

Yes, some people look like they were born in the gym or walking fast, but in fact, each and every person were introduced to exercise at one point in time. “As a coach, I try to emphasize with my clients and remind them that I, too, was once in their shoes and that all gym goers have been where they are as well,” says Noam Tamir, CSCS, founder of TS Fitness in New York City. “It helps to remind yourself this when you’re struggling.”

3. Talk to yourself.

You may think it seems silly, but forget about what others around you think and instead, do it to help yourself. “Using positive self-talk can help you overcome self-doubt and move from a place of discomfort to one of strength,” says Rosante. “Give yourself a power phrase to repeat when the going gets tough. ‘You’re stronger than you think,’ is a great one.”

4. Remember why you started.

Why did you show up for your workout? Chances are it wasn’t so your health and your body could remain the same — it’s because you wanted to change for the better. “Think about why you started when a workout starts to feel hard,” says Tamir. “The struggle and difficult exercise are what create the results and help you achieve the goals you set out to reach.”

5. Adjust to make it through.

Check in with your body and see if you can make any changes to what you are doing. Sometimes just moving slower, walking backwards on hills, or even changing your position can make whatever movement you are doing easier without stopping cold turkey. Just finish the activity you have decided to undertake is the goal. Then the next time that you do it see how long you can work with the uncomfortableness before adjusting. Eventually, it won’t be so difficult that you need to ease back.

6. Just do it.

Think about a time when you overcame an obstacle in the past, suggests Tamir. Or think about a time you did anything in your life for the first time. Chances are, you weren’t very good at it. It was only through repetition, explains Rosante, that you got better—and exercise is no different. “The more you do it, the more comfortable you’ll get with pushing beyond your comfort zone,” he says. “In order to gain confidence, you have to first do the thing you’re scared of. The confidence comes after, never before.”

And if you can create that kind of power while exercising, it’s contagious and can extend outside into your life as well. “I’ve seen people push themselves in their workouts and then start to step outside their comfort zones at work or in their love lives,” says Rosante. “The change is amazing! “

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ON SALE NOW

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Holy Moly Guacamole

One 15-oz. can early/young peas, drained

4 oz. (about 1/2 cup) mashed avocado

1/4 cup fat-free plain Greek yogurt

1 tbsp. plus 1 tsp. lime juice

1/2 tsp. minced garlic

1/4 tsp. salt, or more to taste

1/8 tsp. black pepper, or more to taste

1/8 tsp. ground cumin

1/8 tsp. chili powder

1/3 cup chopped cherry or grape tomatoes

1/4 cup finely chopped onion

Optional: chopped fresh cilantro, chopped jarred jalapeños

Directions

Thoroughly mash peas in a medium-large bowl. (Or puree peas in a small blender or food processor and transfer to a medium-large bowl.)

Thoroughly mix in avocado, yogurt, lime juice, garlic, and seasonings.

Stir in tomatoes, onion and, if you like, optional ingredients. Enjoy!

MAKES 6 SERVINGS @ 3 SP  www.hungrygirl.com

Spiral Fruit & Cuke Salad

1/4th of recipe (about 1 cup):

SmartPoints® value 5*

Ingredients:

Salad

12 oz. (about 2 medium) Fuji or Gala apples

10 oz. (about 1 large) seedless cucumber

6 oz. (about 1 medium) Granny Smith apple

1/4 cup sweetened dried cranberries, chopped

1/4 cup reduced-fat crumbled feta cheese

1/2 oz. (about 2 tbsp.) chopped walnuts

Dressing

3 tbsp. seasoned rice vinegar

1 tbsp. Dijon mustard

2 tsp. honey

1 tsp. olive oil

Directions:

Peel Fuji/Gala apples, cucumber, and Granny Smith apple. Using a tabletop spiral vegetable slicer (like the Veggetti Pro), cut apples and cucumber into spaghetti-like noodles. (If you don't have a tabletop spiral veggie slicer, cut them into matchstick-sized strips.) Roughly chop for shorter noodles. Finely chop any remaining apple. Place in a large bowl.

Add remaining salad ingredients, and toss to mix.

In a small bowl, combine all dressing ingredients. Whisk until uniform. Add dressing to salad, and toss to coat.

MAKES 4 SERVINGS  www.hungrygirl.com

SUMMER CAVATELLI WITH CORN, TOMATOES AND ZUCCHINI

INGREDIENTS:

• 1 pound fresh or frozen cavatelli
• 3 teaspoons olive oil
• 2 ears corn (kernels cut from the cob)
• 1 pint cherry tomatoes, quartered
• 1 1/2 cups (6 1/2 oz) ounces diced zucchini, 1/4-inch
• 2 cloves garlic, sliced
• 1 teaspoon kosher salt
• black pepper, to taste
• 3/4 cup homemade marinara sauce
• 6 tablespoons grated Pecorino Romano, plus more for serving
• 2 tablespoons fresh basil, for garnish

DIRECTIONS:

1. Bring a large pot of salted water to a boil.
2. In a large skillet over medium heat, add 2 teaspoons of the olive oil and garlic, and cook until golden and fragrant, about 1 minute.
3. Add the tomatoes and 1/4 teaspoon salt and cook 3 minutes, until the tomatoes soften.
4. Add the corn and zucchini and cook until tender crisp, 2 to 3 minutes.
5. Add the marinara, season with salt and pepper and cook until heated through, about 1 minute.
6. Meanwhile, cook the cavatelli according to package directions,reserving some of the water before draining, then toss with the marinara and vegetables.
7. Add the grated cheese, remaining teaspoon olive oil, 1/4 teaspoon salt and black pepper to taste and cook 1 minute, adding some of the reserved pasta water as needed.
8. Serve right away with fresh basil and additional grated cheese if desired.

NUTRITION INFORMATION Yield: 6 servings, Serving Size: Scant 1 1/3 cups

Amount Per Serving: Smart Points: 8   www.skinnytaste.com

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