MIDWEEK MINUTES September 9, 2017
Midweek Minutes
September 9, 2017
Hello, Winners!
SO MUCH is going on at the moment, but before we get to that, let’s take a moment to remember our friends and neighbors in Florida and Texas for all that they have been going through with the hurricanes. This week also marks the anniversary of 9/11.
I just wrote my first letter to my granddaughter who is currently at Navy Boot Camp, and I proudly think of her every day as she made the decision to serve our country. I am also a proud naturalized citizen of 60 years!
Well, Winners, we’re ready for Monday night and MEG. Thanks again for all those members who sent me their Monthly Pass # and expiration date. Those members are ready to go! Everyone else, please make sure to bring your Monthly Pass and arrive a bit earlier so we can update you properly. Linda, Rita, and I met on Monday at the church, and we think we are better prepared with this new technology than we were.
Also, for those of you who know folks around Clay Center, I am holding an informational meeting to set up a Community Meeting Series next Saturday, September 16, at 8:30 A.M. at the the Fitness Center. Please get the word out! This meeting is just like the one we had in Edgar a couple of years ago where members pre-pay for 12 weeks. Only those who sign up for the series may come and weigh-in during the series, though, (except for free Lifetime members). This was a misconception once before when my other traditional meeting members stopped by and wanted to weigh in! Oops! If we get 15 members, we will have a series starting the following Saturday, September 23.
Besides all of the above going on, it’s now officially the FALL SEASON, so if you haven’t been to a meeting lately, why not join us in Superior (traditional meeting) on Mondays! We want a BIG crowd to kick off our fall months! You KNOW you want to! You KNOW how much it helps to work the plan going into the holiday season, right? We hope to see you there! --Zig
Is September really the new January? It seems easier somehow to take stock, clean house, and set new goals amid the crisp, clear air of this month. And the timing is perfect: We’re a bit more likely to loosen the reins over the summer, so now is the ideal moment to assess yourself and how you’re doing with your plan. If you want to become your own WW “Success Story,” looking back over the way you’ve come can help you clear the way to triumph ahead. Some questions to ask yourself: How did I do on my goal? Any non-scale victories to celebrate? What did I discover about myself? Were there moments I’ll learn from? Your Weekly walks you through that look-back, look-forward process so you can set those S.M.A.R.T. (specific, measurable, attainable, realistic, time-bound) goals for the new season. If you're looking to change up your weight-loss goal, here's help in setting it. Once you're underway, the Weight Watchers mobile app is a great tool for tracking, checking your progress, and staying motivated—all of which can help you get to that goal!
Illustration by Deborah DeLue.
Here's a deeper dive into goal-setting, to help you find your own magic combination of mindset, motivation, and method:
Set meaningful, realistic goals
A goal that you can break down into smaller steps can be easier to achieve. Remember that slow and steady wins the race—up to two pounds a week is a safe rate of weight loss (you might lose more in your first few weeks). It might not sound like much, but those pounds add up: One pound per week equals 52 pounds in a year.
And consider goals that go beyond the scale—maybe you want to drop a clothing size, or be able to climb two flights of stairs without getting winded, or even lower your cholesterol or blood pressure. For help along the way, our inspiring, informative videos can help.
Adopt a mantra
“I’ve come too far to take orders from a cookie.”
“Don’t give up what you want the most for what you want right now.”
“I can’t change yesterday, but I can change today.”
Whether it’s something you think up yourself or find on Connect or the internet, a motivating saying or mantra can help keep you going when the going gets tough. Jot it down and tuck it in your wallet or make it your cellphone home screen so it’s always close at hand to work its magic.
Harness the power of positive thinking
We all know that mindfulness and a hopeful attitude can help you reach your goals. In fact, people who tried optimism exercises reported feeling more engaged in life and less prone to unhelpful or distorted thinking—even people who started out in a pessimistic frame of mind. Looking at the good in situations, even when you’ve had a bad day, is the essence of optimism. Pair it with a realistic frame of mind, and you're at the sweet spot of success.
Celebrate you!
You’ll miss plenty of triumphs if you’re looking only at the numbers. Whether the victory is on or off the scale, patting yourself on the back along the way will help fuel your confidence and spur you on to even more success.
And remember, anywhere you are on your weight-loss journey, whether you’re a newbie or have been a Lifetime member for years, your fellow members can be a great source of support, words of wisdom, and even a kick in the pants when you need it. Jump in on Connect for inspiration to help you to stay the course, and believe that you can do it, one small change at a time.
There are more ways to get your body in great physical condition than by going for a walk around the block or signing up for a gym membership. Expand your exercise horizons by exploring your own community. Not only are many of the available fitness options inexpensive, but getting involved in these local activities will connect you with community members who have the same interests (and in most instances, skill level) that you do.
Explore the great outdoors. Get information on trails, recreation programs and outdoor fitness classes on your county’s Department of Parks and Recreation website, suggests Jessica Matthews, exercise psychologist at the American Council of Exercise. Or search for parks and trails by zip code at the National Wildlife Federation. If you’re looking for a specific outdoor activity, including hiking, water sports, biking, fishing and camping, plug your zip code into Discover the Forest for local options.
Go back to school. Call your school district to learn the schools’ policy on using outdoor tracks and courts outside school hours, says Neil Pire, fitness expert at the American College of Sports Medicine. Want more structure? Many school districts offer 8-week programs for adults — from water aerobics to softball leagues — for a nominal fee, Pire says. Local colleges and universities allow community members to enroll in not-for-credit fitness classes and instruction, including yoga, weight lifting, and tennis — without the hefty college price tag.
Get a trainer — without a gym membership. Reap the benefits of a personal trainer (extra motivation, accountability, and one-on-one instruction!) outside gym walls: Go to acefitness.org to find a certified fitness trainer in your area who will get you in shape at a local park, recreation center or even in your own home!
Use exercise to connect. Log on to meetup.com and type in your zip code and interest, whether walking, swing dancing, sailing — anything! — to pull up a list of groups near you who meet to have fun and get fit.
Network with locals. Fellow fitness enthusiasts are some of the best resources for local clubs, groups and area events, says Pamela Peeke, M.D. author of Body for Life for Women. Chat up the employees at your local sporting goods store to find out their favorite hiking trails, skating spots or biking routes. Sport stores are also a great place to rent equipment, including bikes, tennis racquets and skis.
Check your inbox. Subscribe to active.com and pick your sport of choice. They’ll shoot you weekly updates for events happening in your area — including 5ks, tough mudder races, and sports leagues. Seeking thrills? Subscribe to rei.com/learn, and they’ll email you updates on classes, workshops and events geared toward to the adventurer, such as kayaking, rock climbing, mountain biking and backpacking.
Act like a tourist. Stop by your town’s Visitor’s Information Office and talk to hotel concierges about little-known fitness spots; these people are paid to know your town’s secrets.
Search the web. No matter what your sport of choice, there’s likely a group that meets in your area.
- Hikers can check out sierraclub.org for group outings and maps.
- Runners can search for running clubs by state at rrca.org and get info on the safest places to run as well as the most scenic trails.
Pick up the phone. Download the Map My Run app (free) for iPhone and Android to map out running, walking, biking and skating routes in your area created by locals in your town. Backpacker’s GPS app (free) lets you record and share your route, as well as follow thousands of GPS-enabled hikes in national parks and major cities.
Who would like to receive $20+ from the WW online store? Invite your friends to join WW by clicking here: https://www.weightwatchers.com/us/invite and follow the steps on the site. You may also, text TOGETHER to 855-299, then, just follow the prompts. This promotion runs through October 31, 2017. Receive more details in your meeting room.
Member Recipes
Skinny Strawberry Almond Crumble Recipe
Servings: 8
Author: Martha | Simple Nourished Living
Ingredients
For the Strawberry Mixture
1 pound strawberries, hulled (stems and green tops removed)
1/4 cup sugar
2 tablespoons ground almonds
2 teaspoons vanilla extract
For the Crumble Topping
3/4 cup all-purpose flour
1/2 teaspoon baking powder
3 tablespoons cold butter, diced
2 tablespoons chopped almonds
2 tablespoons quick oats
1/3 cup demerara or turbinado sugar
Instructions
Position an oven rack in the center and preheat oven to 400F degrees.
Coat a 9-inch glass pie dish with cooking spray and then put the hulled strawberries into it.
Sprinkle the 1/4 cup sugar, ground almonds and vanilla evenly over the strawberries.
To make the topping, in a mixing bowl, whisk together the flour and baking powder. Rub in the cold, diced butter with your fingertips, until the mixture is evenly crumbly. Stir in the chopped almonds quick oats and sugar with a fork until well combined.
Sprinkle the topping evenly over the strawberries and press it down gently along the edges.
Bake for 30 to 40 minutes, until the top is golden brown and strawberries are tender and bubbling out around the edges of the pie plate.
Remove from the oven and place the pie plate on a wire rack to cool for at least 10 minutes before serving.
Serve warm or at room temperature, with a small scoop of vanilla ice cream, if desired.
Weight Watchers SmartPoints *7
WW Individual Ham, Cheese & Veggie Frittatas
Servings: 8
Author: Martha | Simple Nourished Living
Ingredients
Cooking spray
1 pound frozen hash brown potatoes, thawed
4 large eggs, beaten
1 tablespoon fat-free milk
Salt and pepper to taste
2 ounces cooked lean ham, finely chopped
2 tablespoons finely chopped sweet red bell pepper
2 tablespoons finely chopped green bell pepper
2 tablespoons finely chopped onion
1/2 cup low-fat shredded cheddar cheese
Instructions
Position an oven rack in the center of your oven and preheat oven to 350F degrees. Generously coat 8 muffin cups with cooking spray.
Press the defrosted hash browns into the bottom and up the sides of each muffin cup to form a crust.
Bake for 15 to 20 minutes.
Meanwhile, make the filling: In a medium bowl beat the eggs and milk together. Season with salt and pepper. Stir in the ham, peppers, onion and cheese until well blended.
Remove the potatoes from the oven and press the potatoes down firmly with a spoon so that they are like mini pie crusts lining the bottom and sides of the muffin cups.
Divide the mixture evenly, pouring it into the center of each muffin cup.
Return to the oven and bake until the potatoes are crisp and golden and the egg mixture is set, 15 to 18 minutes.
Remove from the oven and let sit about 5 minutes before serving.
Recipe Notes
I didn't have any green pepper so used 4 tablespoons red instead.
Next time I think I'll add a little garlic powder and seasoned salt to the hash brown potatoes before baking them.
Weight Watchers SmartPoints *3
Fruit Pizza Flats
yield: 2 SERVINGS
INGREDIENTS:
1 Flatout Foldit Artisan Flatbread (I used the Traditional White)
2 tablespoons whipped cream cheese
1 teaspoon powdered sugar
Fruit of your choice (I used a strawberry, a chunk of pineapple, a few mandarin orange slices, 2 kiwi slices and a few blueberries)
DIRECTIONS:
Slice your Foldit in half at the seam to make two rounds. Toast in your toaster oven to desired darkness*.
While the Foldit is toasting, mix the cream cheese and powdered sugar in a small dish.
Spread each toasted round with a tablespoon of the sweetened whipped cream cheese. Top the cream cheese with your desired fruit and serve.
*If only making one Fruit Pizza Flat at a time, just toast one half of the foldit and reserve the other half to toast later
WEIGHT WATCHERS SMARTPOINTS:3 for one Fruit Pizza Flat/half the recipe
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
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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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