MIDWEEK MINUTES October 14, 2017
Midweek Minutes
October 14, 2017
Hello, Winners!
I can’t believe I am typing the date...the middle of October! Where is the time going? I had fun today doing some errands. I had to mow yesterday after school because my grass was REALLY high, and I knew the weather today was going to be wet. So today I left early for an oil change for the car, getting my nails done for Halloween, doing a grocery store run, working on 1st quarter grades, doing some laundry...oh yeah...and doing this newsletter!!! It’s a busy time of year for all, I know, and time is going so FAST!!!
As we move into the 2nd half of October, we realize there are only 6 weeks until Thanksgiving, and everything is again changing around us! The leaves are changing, the weather is changing, and we are on a journey to discover how to best handle those upcoming holidays successfully.
As we have talked about in our meetings, we are definitely on a journey of discovery with destination unknown...a long term healthy weight. Some of us have never been at a healthy weight before. Some of us have been there, stayed for there for awhile, but left it, and are back again to journey once more to that desired place. What makes us begin? Why did we leave? What made us come back? What keeps us going? These are all questions that come to mind as we think about another holiday season.
Do you want to cringe when the cameras come around for those holiday photos? How will you handle those once-a-year foods you know you crave for reasons other than hunger? What will you do at those holiday parties where you have no control over the menu? Are you thinking, "I can't do this until after the holidays?" Will you be one of those who puts off taking charge of your health and fitness until January....AGAIN? NO! Not you!
You are a Weight Watchers' member. You are coming to weekly meetings for the group support and the accountability. You are planning your meals and tracking your food. You are learning from past years what didn't work and changing habits. The time is NOW! Yes, we have six weeks until Thanksgiving...and not much time until Halloween. It's time NOW to work the program and make new habits. If not now...when?
So, let me ask you again. What needs to happen for you to be mindful of your eating, to move a little bit more, to attend meetings even though schedules are hectic and heating up, and to address the causes and not just the symptoms of eating too much this time of year? Will you come to the meetings this week? I bet you will because you're winners! See you then,--Zig
Member Milestones
Total Loss: -8.4 lbs.
Ever have days when you feel there’s barely enough time to take care of your obligations, attend to family and friends, and grab some food here and there? "Yeah," you might answer, "Every. Single. Day." No wonder it sometimes feels like healthy living is just one more thing to shoehorn in. And forget downtime.
But think: Are you making the most of your time? Being a perfectionist, or not delegating tasks at work or home can siphon off precious hours. So can clutter: You have to move it, work around it, sort through it. Maybe you spend a lot of time procrastinating, surfing the web, or saying "yes" when you’re buttonholed to volunteer for something you really don't want to do. Learning how to prioritize your time so you have more of it for the things that matter most can make a huge difference in your daily life—and to your success on plan. The "Own Your Time" activity in the Weekly can help you do so.
Then try these other ideas:
Save time, see success
You've probably heard more than once in your meeting how it's essential to plan, plan, plan. Whether it's your next day's menu, when you'll be heading to the gym or for a morning walk, or scheduling a visit to an old friend, spending a few minutes now can save you time later, because you're less likely to scramble for last-minute solutions. In fact, if you do it right, you can add an hour to your day (without losing sleep). That can give you more time for yourself too!
So plan! And try these five time-tested time savers as well:
Prioritize. Make your health—and in particular your weight loss—the most important task on your list. Speaking of which…
Make lists! They'll help you organize your thoughts and put your plans into action.
Delegate. Once you know what you need to do and you've written it all down, ask your family for help. There's no reason you should have to do it all yourself.
Say "no." If there isn't enough time in your day for you to prioritize your health, you have too much on your plate. Which to-dos can you cut?
Get "timely" inspiration. At your next meeting, ask the friends around you how they do it. And check out Success Stories and Connect for tips.
Kick-start Yourself Back to Goal
Article By: Melissa Sperl
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One of the keys to weight-loss success is becoming more conscious of what you eat. Once people master that and the pounds start coming off, they're sometimes surprised when they start to backslide along the way. Whether it's due to a vacation, stress or a big move, those lost pounds pounds can come back for a surprise visit, signaling it's time to learn another important lesson: how to get back on track.
If you regain weight, whatever you do, don't give up. Here's some expert advice on handling common backsliding situations:
You return from vacation five pounds heavier.
A week of not-so-great-eating doesn't negate all the healthful changes you've made to your diet, so simply begin again. To prevent a repeat performance, heed the advice of Michael Lowe, PhD, professor of Clinical and Health Psychology at MCP Hahnemann University in Philadelphia: Don't go on vacation with a party mentality. "You can loosen up your food in a planned way," says Lowe, "but don't carelessly give in to every temptation."
You're embarrassed to start again.
Remember: There is no such thing as failure, only feedback. View setbacks as opportunities to learn from your mistakes -- What can you do differently next time? -- not as reasons to disappear from your meetings. "We're all equally vulnerable…backsliding happens to everyone," assures Lowe.
To get back on track…
Get to a meeting! And follow this advice from members who've been there:
Find an accomplice. Having a weight-loss "partner," who can keep you on track, is crucial. Ask around your at your meetings to see if anybody wants to partner up for daily check-ins and regular exercise. Or ask a friend, family member or colleague.
Be aware. Healthier eating becomes habitual, but you still need to have a heightened awareness of what you're eating. Use your Plan Manager to stay on top of your eating habits, and weigh in at each meeting to see how you're doing.
Be communicative. At your meetings, bring up any problems that you feel may derail you. Perhaps others can help you make sense of what's going on.
Keep track. Tracking your food intake is crucial. Try writing down what you eat and drink every day. The amounts may surprise you!
Keep yourself satisfied. Make sure you're not getting into a "diet" mindset. If you're too restrictive with food you'll feel deprived and be more likely to quit. With a reasonable diet, you can lose weight and still feel satisfied.
BAD WEATHER: If there will be a meeting cancellation due to SNOW, etc., please stay tuned to NTV or KHAS-TV. I will call them to announce a meeting cancellation by 3 P.M. for Superior.
You can also log on to their websites where they have weather closings.
In addition, you can call the Weight Watchers' 800 number to find out if we are having a meeting.
1-800-651-6000. Those of you who have signed up for the REMIND notices on your phone, I will send you a remind message. I will also try to post on FB.
Hi Hungry Girl,
No matter how hard I try to stick to my diet, I always eat too much candy around Halloween! How can I avoid yet another seasonal candy binge? Candy Crazed
Hi CC, You're not alone! Pretty much everyone with a sweet tooth has a hard time limiting their candy intake during the Halloween season. The sweet treats are everywhere! Here are six smart strategies to help you avoid a candy coma..
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Resist the urge to skip or drastically shrink your meals.
It's risky to tell yourself, "I'll skip breakfast and barely eat anything for lunch and dinner so I have plenty of calories left for my inevitable candy consumption." No, no, no! If you do that, you'll be famished and very likely to eat way too much of the sweet stuff. Instead, eat light but substantial meals; get plenty of protein and fiber to keep you feeling full. This way, you'll be able to make sane decisions around all that candy! If you want to bank some calories, trade in caloric snacks for something like baby carrots with salsa.
Take part in other Halloween activities.
There's more to Halloween than Reese's Pieces and candy corn! Go on a haunted hayride, hit a corn maze, do some pumpkin carving, attend a parade, take in theme-park festivities, go apple picking, check out a haunted house... So much seasonal fun! Stay active, and burn some calories to help offset the Halloween treats.
Ditch the all-or-nothing attitude.
When you know the temptation of candy is in your future, don't try and avoid it all together. This isn't the time for diet perfection. Allow yourself a treat or two, so you don't end up binging if your willpower fades. Try to plan ahead of time which sweets you want to indulge in. Is it those Kit-Kats that always appear in your kiddo's trick-or-treat bag, or the caramel-covered apples your coworker makes every year? Choose wisely, enjoy, and move on. The exception? If you consider candy a serious trigger food, meaning that once you start you truly cannot stop. If that's the case, you’re better off skipping the candy completely.
Use mouthwash or sugar-free gum, especially if you're handing out candy.
This li'l trick is a great one! (It's one of my 6 Skinny Habits, and I totally recommend it.) A minty mouth and sugary-sweet candy do not mix well; you won't get that same satisfaction from the sweets, so you'll be less likely to reach for 'em. Bonus tip: If you'll be handing out candy, stock up on kinds you DON'T like. Sneaky but smart...
Embrace the treat-wrapper trick for portion control.
Since Halloween candy is usually individually wrapped, it's easy to stay on top of how much you're eating by counting the wrappers. Once you've unwrapped and eaten your candy (do it slowly; really savor it!), don't throw away the empty wrapper. Keep it in sight or in your pocket. This will be a reminder to avoid overdoing it and a way to monitor the number of candies you eat.
Donate your leftover candy.
Don't let that pile of treats tempt you for the entire month of November. Once the holiday ends, it's time to say goodbye. Do a good deed by donating that candy! Operation Gratitude will send unopened candy to US troops stationed overseas and to their children back at home. Operation Stars and Stripes will send it to service members at home and abroad. Look at you, doing good... That's the holiday spirit!
HG heads-up: Don't miss an all-new Halloween candy calorie guide this Friday! This year's list will be complete with calories and SmartPoints® for some of the most popular Halloween candies around... It's a must-read!
Member Recipes
Pumpkin Cornbread
1 cup whole wheat flour
1 cup cornmeal
- 1 cup canned pumpkin puree
- 1 cup fat free milk
- 1/4 cup honey
- 1/4 cup coconut oil (melted)
- 1 large egg
- 1 tbsp baking powder
- 1/2 tsp cinnamon
- 1/2 tsp allspice
- Get Ingredients
- Preheat oven to 400 degrees. Spray a square (7” x 7”) baking dish with nonfat cooking spray.
- Mix the flour, cornmeal, baking powder, salt, and spices in a bowl.
- In another bowl, combine the oil, honey, egg, pumpkin puree, and milk. Mix well.
- Combine the wet and the dry mixtures together and mix well.
- Spoon only into the baking dish, and bake in the oven for 25-30 minutes, or until a toothpick inserted in the center comes out clean.
- Let cool, then remove from pan, cut into 12 squares, and serve.
Number of servings (yield): 12
Culinary tradition: USA (Southern)
Calories: 155
Fat: 5g
Protein: 3.5g
Entire recipe makes 10 servings
Serving size is about 3/4 cup
PER SERVING: 248 calories; 5g fat; .9g saturated fat; 42g carbohydrates; .4g sugar; 7g protein; 2g fiber
Hungry Spice Girl Pumpkin Latte
Entire recipe (about 12 oz.): 97 calories, 3.5g total fat (2.5g sat fat), 68mg sodium, 12g carbs, 1.5g fiber, 6g sugars, 3.5g protein 2*
SmartPoints® value 3*
1 no-calorie sweetener packet (like Truvia)
2 tsp. instant coffee granules
1/4 tsp. pumpkin pie spice, or more for topping
2 tbsp. canned pure pumpkin
1/2 cup light vanilla soymilk
1/4 cup Fat Free Reddi-whip
Place powdered creamer, sweetener, coffee granules, and pumpkin pie spice in a tall microwave-safe mug or glass. Add 3/4 cup very hot water, and stir until creamer and coffee granules have dissolved.
Add canned pumpkin, and stir until blended. Add soymilk and mix well.
Microwave for 30 - 45 seconds, until hot.
Stir, and top with Reddi-wip.
MAKES 1 SERVING
PHILLY CHEESESTEAK STUFFED PORTOBELLO MUSHROOMS
7 Smart Points 256 calories www.skinnytaste.com
- 6 ounces thin sliced sirloin steaks
- 1/8 teaspoon kosher salt
- black pepper to taste
- cooking spray
- 3/4 cup diced onion
- 3/4 cup diced green pepper
- 1/4 cup light sour cream
- 2 tablespoons light mayonnaise
- 2 oz light cream cheese, softened
- 3 oz shredded mild provolone cheese (or cheese of your choice)
- 4 medium portobello mushrooms, with no cracks
DIRECTIONS:
- Preheat the oven to 400F. Spray a baking sheet with oil.
- Gently remove the stems, scoop out the gills and spray the tops of the mushrooms with oil, season with 1/8 tsp salt and fresh pepper.
- Season steak with salt and pepper on both sides.
- Spray a large skillet with cooking spray and heat on high, let the pan get very hot then add the steak and cook on high heat about 1 to 1 1/2 minutes on each side, until cooked through.
- Transfer to a cutting board and slice thin, set aside.
- Reduce the heat to medium-low, spray with more oil and saute onions and peppers 5 to 6 minutes, until soft.
- Combine all the ingredients in a medium bowl. Transfer to the mushroom caps, about 1/2 cup each.
- Bake in the oven until the cheese is melted and the mushrooms are tender, about 20 minutes.
NUTRITION INFORMATION
Yield: 4 servings, Serving Size: 1 mushroom cap @ 7 SP
I Added These 4 Things to My Salad and Now I'm Not Hungry Till Dinner
October 14, 2017 by JENNY SUGAR
I was feeling proud of being so prepared, making five mason jar salads on Sunday, but as soon as I finished my last forkful of veggies at lunch on Monday, I was starving an hour later. Then I'd end up eating a huge snack that was as big as a second lunch. No wonder I wasn't losing weight!
A jar full of carrots, peppers, celery, and baby kale just doesn't cut it. Even though I added beans to my salad for protein, I realized I needed healthy fats and carbs to satiate me for the afternoon. I started adding these four toppings to my salads, and now I'm full and happy until dinner:
1 tablespoon nuts (like salted sunflower seeds): 46 calories, 1.9 grams carbs, .7 grams fiber, 1.5 grams protein
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!
Also join us on our Nebraska Weight Watchers member Facebook page by going to: https://www.facebook.com/groups/NebrWW/
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