MIDWEEK MINUTES September 2, 2017
Midweek Minutes
September 2, 2017
Hello, Winners!
It’s Husker football tonight! Now that I have alienated all my Kansas members, I will just forge ahead! Haha!
Thank you EVERYONE for being so patient with me on Monday night. You are the MOST AMAZING members in the world! We are trying to get the MEG computer system up and running for next week. (No meeting on Labor Day, as you know). Your staff was determined not to be discouraged by this, and we kept digging until we found the problem.
I sent you an email asking for you Monthly Pass Number and expiration date. Several people have responded, but not everyone. Please send me that information. We didn’t have all the digits from your passes on Monday that we needed to make that information sync in the computer. The more folks who send me your numbers now, the faster we can be at the next meeting. Our staff is determined to be successful at this new addition of technology into our meeting room.
Isn’t it that way with our weight management journey as well? The more information we have, the better our plan works for us. We don’t let glitches stop us. When challenges come up, it makes us even more determined to make the program work for us. Sometimes trial and error methods of losing weight is the route we take, but it doesn’t have to be with Weight Watchers.
Weight Watchers has all the information we need. We just have to be determined that WE NEVER QUIT.
I think that just weighing in is NOT enough accountability for us. I KNOW that meetings are the magic, and I encourage everyone to attend and ask questions!
Speaking of meetings...I am holding an informational meeting on Saturday Morning, September 16 at the Community Club/Fitness Center to hopefully begin a Community Meeting in Clay Center. This is a series-based meeting, meaning that members sign up and pay for 12 weeks at a time. If you know any fooks in that area who don’t want to drive a ways for a meeting, please help me get the word out!
Have a wonderful Labor Day weekend, and we’ll see you soon!
Member Milestones
Total Loss: -18.8 lbs
You've heard it before: Moving more can help lower your risk of diabetes, certain cancers, and heart disease. It can boost heart health, bone density, and your mood. And, yep, it can help with weight loss!
You can lose more weight when you not only change what you eat, but ramp up your physical activity, too. In fact, combining dietary changes with more movement can bump your weight loss by up to 20%! Physical activity is the gift that keeps on giving: It's the single best predictor of who keeps weight off and who doesn't.
All movement counts, so think about how you enjoy moving, whether it's walking, swimming, playing with your kids, gardening.... The exercise in your Weekly can help you bring your idea to reality.
Illustration by Deborah DeLue.
Whatever you choose, here are some ways to make that activity happen:
- Make your environment activity friendly: Think about how your surroundings help—or hinder—your intentions to build more activity into your life. Can you keep a jump rope or balance ball by the TV? Reserve a top drawer for your workout clothes? Stick an inspirational motto on your bathroom mirror?
- Take up healthy actions. Which new activities have you started since you started Weight Watchers? How do you fit them into your day? (You can get some pointers in our "Master the Plan" video: "Fitting in Fitness".)
- Assess your capabilities: What can you do now that you couldn't (or wouldn’t) do before joining Weight Watchers®? Is there an activity you'd like to try? What's been holding you back?
- Look at your beliefs: How does the way you feel about yourself affect your ability or drive to be active? What can help you feel empowered to take up exercise or try something new?
- Arrive at a new identity: Seeing yourself as an active person, as well as, say, a salesperson, mom, and organizer, is a matter of combining the externals—a healthy environment and helpful actions—with your positive feelings about yourself. Look in the mirror and you’re likely to see a confident, hopeful person ready for your next move!
7 Small Steps to a Healthy You
Making just one small lifestyle change a day, even one a week, can help you reach your weight-loss goals. Here are seven strategies to work on ... starting today!
Article By: Sally Hammond
You look in the mirror one day and everything is wrong. Your hair, your teeth, your skin, your shape. Especially your shape.
So you write a long list, and you make a pact with yourself that tomorrow you'll start a new whiz-bang weight-loss and life-changing plan. According to your calculations, you will be trim, taut and irresistible in three months.
Three weeks down the road, things are worse. What went wrong? Basically, you fell victim to the "END" (Everything Now Dilemma).
With END you have so much on your mind at once that you get confused, you forget a thing or two, you get rattled and then you give up. When you take one thing at a time, your chances for success get much better. Here's a seven-step plan that will help you to take it day by day.
This is as simple as the days of the week because that's how it works: seven days, seven steps. Each day you add one thing, so that by the end of the week you are juggling seven balls without dropping one. Here's how:
Monday
Back to work or school. Resolve that all you will do differently today will be to make sure to eat two or more pieces of fresh fruit. Any time, any way.
Tuesday
Today you will set some goals. Plan where you would like to be by the end of the month, then the end of the year — both in your private and personal lives. Write these goals in your diary or stick them where you'll see them.
Wednesday
Water day. Eat that fruit, keep your goals in mind and drink six or more glasses of water. Add variety with a squeeze of lemon or lime juice. Or sip on herbal tea if you prefer.
Thursday
Add in some exercise. Go for a 20- to 30-minute walk. Walk in the park, around your neighborhood or head for the mall and do some fast-paced window shopping...but don't forget the fruit, the water and to review your goals.
Friday
Fruit, walk, water, goals ... it's getting easier. So this is the day you give your diet a spring cleaning. Eliminate foods that are not helping you stay trim and healthy. You know what they are.
Saturday
Play day. Well done! You're still drinking plenty of water, including fresh fruit in your diet, exercising, eating well and generally staying on track with your life. Spoil yourself with a special treat. Go on, you deserve it. Have some frozen yogurt for dessert, take in that new movie, or plan a weekend away.
Sunday
Traditionally a day of rest. And you can rest, too, since relaxation is key to maintaining control over your new healthy regimen. Take time to lie in a hammock and gaze at the clouds. Put on a facial mask, take a long, luxurious bubble bath, read a book or play with your pet.
Now that wasn't so hard, was it? By the end of just one week you are happier, brighter, healthier and ready to keep going — because you know it takes just three weeks to create a habit. Except you will have created seven by then.
Member Recipes
Skinny Taco Dip
Ingredients
1 cup jared salsa, I like Pace Chunky Salsa (medium)
1 (8 oz) container fat-free plain Greek yogurt
1 tablespoon taco seasoning, I like Lawry’s (for gluten-free, use Mc Cormick’s)
2 cups romaine lettuce, shredded
1 cup tomatoes, diced and drained
¾ cup reduced-fat Mexican blend cheese or cheddar cheese, shredded
¼ cup (1 oz) reduced-fat tortilla chips, crumbled for topping (for gluten-free use Guiltless Gourmet yellow tortilla chips)
Instructions
1. In a large bowl, mix together the ranch dressing, salsa, yogurt and taco seasoning. Mix well. Spread on the bottom of a large, shallow dish or pie plate. Top with shredded lettuce, tomatoes and shredded cheese. Sprinkle the crumbled tortilla chips all over top. Refrigerate until ready to serve. Note: You can make the dip in advance, without the toppings and refrigerate for several days. Add toppings, before serving.
2. Serve with baked tortilla chips, carrot and celery sticks, cucumber slices or red bell pepper slices on the side, if desired.
Makes 12 servings, 3 tablespoons each. Entire recipe makes ~2½ cups total.
Serving Tip
This dip makes an amazing, low calorie, low fat salad dressing. Make the dip and leave off the toppings. Serve on any mixed green salad or Mexican style salad. It’s even yummy drizzled over tacos and burritos.
Weight Watchers SmartPoints 2
Chicken Parmigiana Burgers
Gina’s Weight Watcher Recipes
Servings: 4 • Serving Size: 1 burger • Points +: 8 pts • Smart Points: 10
Calories: 324.7 • Fat: 8.9 g • Protein: 31.1 g • Carb: 28.8 g • Fiber: 0.9 g • Sugar: 2 g
Sodium 775 mg (without adding salt)
Ingredients:
- 16 oz lean chicken burgers
- 4 oz part skim mozzarella cheese (I used Alpine Lace)
- 4 rolls such as ciabatta rolls
Directions:
Heat the sauce; cook burgers 2-3 minutes on each side. Top with cheese; when melted put on a roll and top with sauce. Enjoy!
Read more at http://www.skinnytaste.com/chicken-parmigiana-burgers/#s0vI90SRlH6cZPpi.99
Crispy Chicken Bites
1⁄2 cup liquid egg substitute
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1⁄2 cup dried bread crumbs, any type - panko, plain, or whole wheat
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1⁄4 cup cornmeal
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1⁄4 tsp salt
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1⁄4 tsp black pepper
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1⁄4 tsp garlic salt
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1⁄4 tsp paprika
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16 oz boneless, skinless chicken breast, cut into 1 inch cubes
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1⁄4 cup fat free mayonnaise
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1⁄4 cup fat free salsa
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1 tbsp fresh cilantro, chopped
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Directions
- Preheat oven to 425 degrees F (220 degrees C). Place a wire cooling rack on top of a rimmed baking sheet and coat with cooking spray.
- Place egg substitute in a small shallow bowl. Combine bread crumbs, cornmeal, salt, pepper, garlic salt, and paprika in a separate shallow bowl. Dip chicken in egg substitute, coat with bread crumb mixture, and place on the prepared wire rack. Spray chicken pieces with cooking spray.
- Bake for 10 minutes or until the coating is crispy and the chicken is cooked through.
- To make the sauce: in a small bowl, mix together mayonnaise and salsa until thoroughly combined. Stir in cilantro.
- Per serving: 4 SmartPoints; 6 PointsPlus
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