Midweek Minutes January 20, 2018

Midweek Minutes
January 20, 2018
Hello, Winners!
We had a couple of beautiful days, didn’t we?  But now, we’re watching for the snow to move in.  I had fun today.  It’s my weekend to get nails done, and I also went to Hobby Lobby to get some stuff for prom.  On the way home, I cranked up the satellite radio to songs from the 60’s. 70’s, and 80’s.  I sang along and knew most all of the words.  The songs took me back to those days, and it was delightful.
I joined Weight Watchers for the first time in the 70’s.  Back then, I just wanted to lose weight and look good.  I had been an overweight teen.  The summer of before my senior year in high school I worked as a day-camp counselor, and I gave nature tours every day, walking A LOT!  I lost 15 pounds that summer, which made me think that I had to exercise to lose weight.  (Never thought about changing my eating habits.)  In college, I walked A LOT, but I ate too.  
When I first saw myself on video tape teaching for a college project, I cringed and walked into Weight Watchers which was across the parking lot from my part time job.  I reached Lifetime and stopped going.  That was 45 years ago.
Fast forward...I returned to Weight Watchers in the 1990’s (TWICE) after spending 20 years doing stupid diets...the last time I walked through the door was 20 years ago, got to Lifetime again, and I accepted a part time offer to become a Leader.
SO MUCH has changed through the years with the science-based program Weight Watchers. Nutrition and activity work hand in hand. FREESTYLE is wonderful!  If you haven’t been to a meeting this new year, it’s time to come back.


Yes, there is a looming winter storm.  I don’t know if we will have a meeting on Monday.  Can’t say if  we will even be able to get out for a make-up day on Tuesday. Last time we were home for two days from school. I’ll be sure to let you know. --Zig
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...and as early as I can (or the night before) for Hastings Saturday morning meetings. You can also log on to their websites where they have weather closings. I might email and post on FB as well.
You can also call the Weight Watchers' 800 number to find out if we are having a meeting 1-800-651-6000.



Member Milestones
Total Loss-18.2 lbs.

5 lb. star
Dena A.





If you're reading this, you're already familiar with our website. You probably track what you're eating in My Day and maybe you track your activity and weight, too. And your Weekly outlines how the WW mobile app makes it easy to track wherever you are. What's more, the Weekly walks you through Journey on the app, showcasing how its features help keep you motivated and informed. And it covers the main features of Connect, our powerful social network; you can follow and comment on the post feed on the site but you'll need to open the app to post.

More digital good stuff

  • Quick picks: We have lots of handy lists, like the complete roster of zero Points® foods. And you can delve deeper into specific zero Points foods with our Cheat Sheets. Then grab our print-out supermarket shopping list to take with you to store.
  • Kitchen helpers: Whether you need to brush up on your pineapple prep skills, or want to whip up a tasty appetizer for last-minute guests, or are searching for fresh, easy ideas, check out our food-centric videos.
  • Anytime answers: Not sure how to use your weeklies? Curious about Just click on the "Need help?" tab at the bottom right of your My Day page and you'll be connected to a WW expert any time day or night.
  • One-on-one support: Explore the option of a WW Coach.
  • Inspiration for life: Weight-loss success starts in the mind, and we have lots of ways to tap your inner resources to boost your happiness, self-compassion, and mindfulness.






While electronic devices and apps are great tools for tracking diet and wellness, too much screen use might cause a host of other problems, from anxiety and depression to traffic accidents and even online addiction. (Read more about how technology screens can affect your mood.) “Most people have no idea how much time they’re spending online,” says David Greenfield, PhD, an assistant clinical professor of psychiatry at the University of Connecticut School of Medicine and the founder of the Center for Internet and Technology Addiction. “The goal is to create mindful technology use.”
Read on to learn how to limit your screen time.
Turn off all notifications. Research has found that social media usage releases dopamine into our brains and may elevate cortisol, leading to a compulsive pattern of use, similar to other addictions.
“Reducing the number of notifications you have will decrease the likelihood that you will anticipate a reward. That’s what elevates those dopamine levels,” explains Dr. Greenfield, who is also the author of Virtual Addiction.
Focus on digital nutrition. Limit yourself to sites that add value to your life, says Kimberly Young, PsyD, a psychologist and founder of the Center for Internet Addiction in St. Bonaventure, New York. “When it comes to screen addiction, it is not about the volume of time but the quality of what we’re doing. I call it digital nutrition,” says Dr. Young. “It is very much like food—and making healthier choices about our screen use.”
Avoid combining screen time with food or meals.  Research has shown a positive correlation between the increase in digital technology use over the past 20 years and an increase in the average weight of people under 30. “One of the things we know is that the more screen time you use, the more you’re going to weigh,” says Dr. Greenfield. “That doesn’t mean that the screen is causing your weight gain. What’s causing your weight gain is the increase in sedentary behavior and the increase of unconscious eating because you’re distracted. So those two key features are happening simultaneously.”
To avoid this unhealthy combo, never put electronic devices on the table when you eat. “Separate normal social interaction and self-care without the technology,” says Dr. Greenfield. When you go out to dinner, Dr. Young even suggests leaving your smartphone at home, if you are able. (We understand if you need to be available to babysitters.)
Go on a digital fast. To put your real life and relationships back in focus, Dr. Young suggests doing a 48-hour digital detox. “You need to disconnect in order to reconnect,” she says. “We need to decompress from our devices.”
Never mix screens with sleep. The blue light emitted from electronic devices disrupts sleep by suppressing melatonin levels, a hormone the triggers the body’s sleep cycle. And poor sleep can lead to a variety of health problems, such as depression, diabetes, and heart disease. Research has found that turning off devices at least two hours prior to bedtime allows the body to produce normal melatonin levels to achieve a restful night’s sleep.
“Do not sleep with your smartphone next to your bed or under your pillow. Leave it charging in another room,” suggests Dr. Greenfield.
Monitor your digital time. Just as you restrict calories to reduce weight, restrict the number of hours you spend online to reduce your screen time dependency, says Dr. Young, who discusses going on a “digital diet” in her popular TEDx talk.
To eliminate the compulsion to check your devices, set specific times during the day to check email and social media, says Dr. Greenfield. “What happens is that people lose track of time when they’re on their devices, and they’ll compulsively check them over and over because the dynamic is changeable.”
Use something like an app that times you, or write down when you start and stop. “It’s not unlike writing down what you eat,” says Dr. Greenfield. “What we’re trying to do is create a digital diet, so you don’t spend excessive amounts of time, just as you don’t want to consume excessive calories.”
Test yourself. To determine if you’re addicted to digital technology, fill out Dr. Young’s eight-item questionnaire at NetAddiction.com. Meeting five or more of criteria means you’re addicted, and you’ll need professional help to overcome it.



Member Recipes

Zero Point Muffin Tin Eggs

Serves: 12
Makes 6 Servings (2 muffin tin eggs per serving) Zero SmartPoints on FreeStyle

  • 12 eggs
  • 1 teaspoon Montreal Steak Seasoning Blend
  • 1 red, orange, or green pepper, diced
  • ½ pound 99% fat-free ground turkey breast
  • ½ teaspoon sage
  • ½ teaspoon salt
  • ½ teaspoon black pepper
  • ¼ teaspoon red pepper flakes
  • ¼ teaspoon marjoram
  • Non-Stick Cooking Spray

  1. Preheat oven to 350 degrees.
  2. Spray a muffin tin with non-stick spray.
  3. Spray a large non-stick skillet with non-stick spray. On medium heat cook ground turkey, sage, salt, black pepper, red pepper flakes, and marjoram for 7-10 minutes or until cooked through. Stir consistently to prevent sticking.
  4. While turkey is cooking, in a large bowl, beat eggs and Montreal steak seasoning together until well mixed and fluffy (2-3 minutes). Stir in diced bell pepper.
  5. Once the turkey is cooked through, spoon into the muffin tins spreading equally between each muffin tin.
  6. Pour egg mixture over the turkey filling ¾ of the way full.
  7. Bake at 350 degrees for 30 minutes.


Weekday Chicken
2 1/2 lb. boneless, skinless chicken thighs or breasts (use breasts, if following Weight Watchers)
2 (10 ¾ oz. each) cans Campbell’s Healthy Request cream of mushroom soup
1 (10 ¾ oz.) can Campbell’s Healthy Request cream of chicken soup
1 c. sour cream or plain nonfat Green Yogurt (use Greek yogurt, if following Weight Watchers)
1 T. paprika
½ tsp. onion powder
½ tsp. garlic powder
1 tsp. chicken base, mixed in 1/3 c. hot water**
¼ tsp. cayenne pepper
¼ tsp. salt
1/8 tsp. pepper
1 lb. package wide egg noodles – not included in SmartPoints calculation below

Instructions:
Trim chicken of any visible fat. Place in a slow cooker that’s been sprayed with non-stick cooking spray (or lined with a crockpot liner).  In a large bowl, combine remaining ingredients and mix well.  Pour over chicken.  Cook on low about 8 hours, until chicken is fork tender. Remove chicken with a slotted spoon to a cutting board or plate and cut into bite sized pieces.  Return to sauce mixture.
Cook egg noodles according to package directions. Serve chicken mixture over noodles.
**Chicken base is found in the isle next to chicken bouillon (which I recommend using for this recipe).  It is generally not as salty as cubed bouillon. I prefer Better than Bouillon brand. If not available, substitute one chicken bouillon cube and omit salt. This may alter the flavor slightly.

Weight Watchers info:
This recipe makes 7 servings, 10 ounces (weight) each.  On the Freestyle plan, each serving is only 2 Smartpoints!  This calculations is for the chicken/soup mixture only, so don’t forget to add the points for your serving of noodles



Apple Cinnamon Muffins
Prep time:  5 mins
Cook time:  18 mins
Total time:  23 mins
Serves: 18 @ 3 Freestyle SP each
Ingredients
  • 1 Sugar-Free Cake Mix (white or yellow)
  • 1½ cups Granny Smith apples, chopped (approximately 3 small apples in ¼" dices)
  • ½ cup unsweetened applesauce
  • 1 small ripe banana
  • 1 cup water
  • 2 teaspoons ground cinnamon
Instructions
  1. Preheat oven to 375 degrees.
  2. Spray with nonstick spray or line full sized muffin tins.
  3. In a large bowl, mash banana and mix well with applesauce.
  4. Mix together dry cake mix and cinnamon in large bowl.
  5. Pour mashed banana and applesauce mixture as well as water over dry mixture and lightly mix, but don't completely blend.
  6. Add in apples, and mix well.
  7. Pour approximately ¼ cup mixture into each muffin tin. This should make enough for 18 muffins.
  8. Bake at 375 degrees for 18 minutes or until golden brown and cooked through.
  9. These will be moist, but should not be liquid in the center.






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/.




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