Midweek Minutes
February 17, 2018
Well, I am going to try a Google doc and see if this works to send you an email newsletter. Last week only one page wanted to copy and paste, so I had to send a link...If that doesn’t work, I’ll try another plan. I just don’t have all the features I would like that I used to have in my old email account. I’m still working on that. I don’t like this Apple laptop, and my PC died, so I am looking at a new PC to get with my tax refund.
I send the newsletter to some leaders who like to share it with their members (and copy and paste some items.) I don’t mind; however, if you are working with my Google Doc, please make a copy of it before you do anything with it. I really don’t want the original changed.
So, the Olympics are in full swing. I love to watch the competitions. (I miss skiing!) At our meeting this week we talked about doing activities that we love...and everyone likes to walk. But, when you’re snowbound,(and don’t have a treadmill), it’s not possible to go anywhere ...so how about these ideas? Make your own Olympic events! I just saw this funny video! I hope you can watch the link. Mom and daughter curling with a Roomba and a Swifter.
Click here to watch
You can maybe…
Dance in your kitchen.
Walk up and down stairs.
Lift soup cans.
Do wall push-ups.
Do fitness apps/ DVD.
Do squats during commercials.
Clean out a closet.
Well, my members sure didn’t lack ideas! The weather is supposed to be lovely this weekend, so I hope you DO get a chance to get out and enjoy it. See you at the next meeting! --Zig
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Member Milestones
Total Loss: -14.2 lbs.
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Do you like to play hide-and-seek with your kids? Go fly-fishing? Swing dance? Think of activities you enjoy, that put a smile on your face, and that enhance your life overall. They can be the foundation of a lifetime of being active. When you shift from thinking about physical activity as something that's "good for me" to something that "feels good to me"—in other words, when you make pleasure the goal of physical activity rather than some vague or distant weight- or appearance-related goal—you're more likely to stick with it over the long term.
From "have to" to "want to"
Michelle Segar, Ph.D., who's researched exercise motivation, suggests that most of us have the wrong why when it comes to fitness. It might seem counterintuitive, but if we're moving to fit into those jeans, or to lower our blood pressure or cholesterol levels, or because we should—we're almost guaranteed to trail off and stop. That's because those reasons lump physical activity with everything else in the Chores We Have to Do bucket. How appealing can that be? Segar suggests we shift our focus to think of moving more as a gift we can give ourselves. When we free our minds to choose only what we really want to do, it becomes fun, something to look forward to, and a reward in itself!
Make it happen
Once you've landed on a fun activity you want to try, the worksheet in your Weekly can help you draw up a plan for when, how long, where, and even with whom you will do the activity. Check out ideas for making movement a lifelong, pleasurable habit:
● Wear an activity monitor, like a Fitbit. Seeing how many steps you've taken, how far you've gone, or how many calories you've burned can motivate you to keep going.
● Get your crew on board. Invite your family and friends to join you; or team up with an activity buddy. Having company can help you stay on track.
● Anticipate dips. Everyone struggles with motivation from time to time, even when you enjoy what you're doing. Anticipating such feelings can help you quickly bounce back from them. For example, if you sometimes struggle to get in that morning walk, ask a friend to call you to make sure you're not still sitting on the sofa.
● Buy activewear that makes you feel good. Shop for well-designed, flattering, and supportive workout clothes; you'll be more motivated to work out.
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When it comes to eating, we know that Saturdays are pretty different than Mondays. Rollovers give you the flexibility to use fewer SmartPoints one day and have up to 4 extras rolled over into your bank of weekly SmartPoints to use any way you want to.
More freedom plus great results
You'll still successfully lose weight, even when using rollovers! In a six-month clinical trial, participants who followed the WW Freestyle program saw great weight loss and impressive changes on and off the scale.
How rollovers work
If your Daily SmartPoints Budget is 23 and you only use 20, here’s how a day might go:
How will I know when I have rollovers?
● If you have any extra SmartPoints at the end of the day, you will get a message letting you know how many SmartPoints were added to your weekly Budget.
● Rollovers will not be triggered on your weigh-in day since SmartPoints cannot rollover into a new weigh-in week. (In other words, weeklies are reset on the weigh-in day, including any rollovers.)
● If you don't want your extra daily SmartPoints rolled over into your Weekly bank, you can opt out in Settings.
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Check out some FISH recipes at https://www.weightwatchers.com/us/article/12-fish-recipes
Fish provides protein and good-for-you fats, making it a great base for flavorful meals. When buying from your fishmonger, look for fillets that are dense and without gaps between the layers. And if you are buying fresh fish wrapped in plastic, make sure that it doesn't have a lot of liquid in it.
Avoid frozen seafood if its package is open, torn, or crushed on the edges. Also make sure that the fish isn't positioned above the “frost line” or top of the freezer case, or that have signs of frost or ice crystals, which may mean the fish has been stored a long time.
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Member Recipes!
0 Smart point Ranch Dressing
Author: Drizzle
Serves: 4
0SP freestyle, 1SP/PP per ¼ cup serving
Ingredients
● 1 cup non fat plain greek yogurt
● 2 Tbsp milk (I used 1%)
● 1 tsp dried parsley
● 1 tsp dried chives
● 1 tsp garlic powder
● 1 tsp onion powder
● 1 tsp sea salt
● 1 tsp pepper
● ½ tsp dill weed
● ¼ tsp paprika
Instructions
1. Mix all of your ingredients together in a bowl and serve.
2. Store dressing in the fridge in a sealed container for up to 2 weeks.
3. *Note- I edited this to ¼ tsp of paprika (it was originally ½) some complained of a little too zesty and a pink color, this should help
Roasted Shrimp & Broccoli Recipe
Serves 4 @ 2 FSP
● 2 pounds broccoli, cut into bite-size florets
● 2 teaspoons minced garlic (jarred is fine)
● 2 tablespoons extra virgin olive oil, divided
● 1-1/2 teaspoons kosher salt, divided
● 1/4 teaspoon freshly ground black pepper
● 1 pound large shrimp, shelled and deveined, defrosted if frozen
● Zest from 1 large lemon
● 1 tablespoon white wine, optional
● 1 tablespoon freshly squeezed lemon juice
● Lemon wedges for serving, if desired
1. Preheat oven to 425F degrees. Line a sheet pan with aluminum foil, to make cleanup easier.
2. Cut the broccoli florets from the thick stalks, leaving an inch or two of the stalk attached to the florets. Either discard the rest of the stalks or do what I do - cut and discard about 1/2-inch off the bottom end and the portion from the top with all the little branches extending out. Peel the remaining stalk and cut it into 1 inch pieces.
3. Place the broccoli on the sheet pan. Sprinkle the garlic over the broccoli and then drizzle with 1 tablespoon of the olive oil. Massage and toss it all together and then spread the broccoli out on the baking sheet so it is distributed in a single layer. Sprinkle with salt and pepper. Roast for 15 minutes.
4. While the broccoli is roasting, place the shrimp in a small bowl. Add the remaining 1 tablespoon of olive oil, lemon zest, wine (if desired), 1/2 teaspoon salt and sprinkling of freshly ground black pepper. Stir the mixture around and let the shrimp marinate until it's time to add them to the pan.
5. Once the broccoli has roasted for 15 minutes, add the shrimp to the baking pan and toss them in with the broccoli, distributing them around the pan. Roast until the shrimp are just opaque and the broccoli is tender and browned on some of the tips, 5 to 10 minutes.
6. Remove from the oven and toss with the lemon juice. Serve immediately, along with extra lemon wedges, if desired.
Click on the link to see the video.
Apple Pie Pizza
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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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