Newsletter - Oct 2012 for Norfolk and Bristol Counties

Area Captains Newsletter October 2012 for Norfolk and Bristol Counties

Gail Lewis     46 Elm Street  East Bridgewater, MA  02333  (508)378-0459      gailistops@verizon.net

          Quote for the month:

"If you don't like something, change it.
If you can't change it, change your attitude."
Maya Angelou

Hey Everyone.......Welcome to October – another great month to lose some weight.  What better time to get back (or stay on) track for the holiday season.  Even though Santa is a jolly ole soul, that does not mean you need to be THAT jolly – a slimmer size at any season is a great gift.

INFORMATION

Chapter Visits – Still working on my 100% this year – there are still a few chapters left.  Let me know when you want me to come visit –  I love visiting in the fall.  That works too.

Fall Rally

        I hope you all took my advise and put November 10th on your calendar for this year's Fall Rally in Westford.  Lee Allen is planning an awesome time – don't miss out on the fun.  If you can, do a couple fund raisers between now and then to raise some money to defer the cost for your members.  I know with the money crunch these days it can be difficult to attend but with a little help from your chapter, people can over come the cost and get a lot of inspiration and fun.  Lee has sent the packet – if you have not received it, please let me know.  Summer contests run from July 1st to September 30 – Deadlines for registration is October 14th.  Make sure you get your information into the right places on time.  We will have a blast.

CHAPTER CHALLENGE

            Most every chapter has signed up for the chapter challenge – here are the ones I have listed to start the first week of October.  It's not too late to sign up – your chapter could lose weight AND be the winners.  Let me know if you want to be added.  Are we going to have fun.

MA 38 – Braintree                            MA 143 – Holbrook (the reigning champs)        

MA 212 – Weymouth             MA 348 – Taunton                 MA 463 – Franklin

MA 439 – Taunton                           MA 493 – Fall River      MA 249 – Somerset

CHAPTER IDEAS

          All chapters are always looking for some ideas on meetings, fund raising, etc.  Please send anything along to me and I'll publish in our monthly news letters.  Here is a good one from 439 Taunton on a fund raising event they are having – One member went to a consignment shop in their town and brings in donations from the members – as things are sold, they get cash for the items.  Nice easy way to make a few bucks and it doesn't cost anything.  Try it!!!          

                                  INSPIRATION

All leaders received an email from Barbara Cady talking about some information that is available on the TOPS WEB sight that I thought was worth repeating.  If you have not gone on and checked it out, please do.......and pass this information on to your chapter members.  Any member can go in and check it out.  Here is Barbara's letter repeaded below......share with your chapter.  Thanks

Dear Members......

Do you ever find yourself searching the Internet for medical and nutrition information to use in your weekly meeting program?

If so, I have a time-saving tip for you. Did you know that you have free access to the Krames Education Library in the Members Area of www.tops.org? Every member does. After logging in, just click on the Krames Library icon on the bottom right.

There are hundreds of easy-to-understand fact sheets and tip sheets covering:       Krames Health Library on www.tops.org

ñ diseases and conditions

ñ diagnoses and treatments

ñ surgeries and procedures

ñ wellness and safety for people of all ages and walks of life

ñ 33,000 prescriptions, over-the-counter products, and nutraceuticals

These are all located in one place for your convenience, and unlike other medical info you may find on the web, the information in the Krames Education Library is evidence-based and peer-reviewed by medical experts. In other words, it's trustworthy and accurate.

 

TOPS has more than 100 chapter programs available in the Leaders Corner of www.tops.org, but if you want to change things up or need information about a specific topic, I highly recommend the Krames Education Library for you and the members of your chapter.

I care,

       

Barbara Cady, President
TOPS Club, Inc.

I care

 

I loved this next section – it's called:  What you can learn from your pet – There are 16 things listed - it really doesn't have anything to do with losing weight but if you follow some of these points, it will definitely put you in a better frame of mind AND make you more open to losing.  See if you agree with me.......

 

Forget Multitasking

When dogs have a job to do, they give it their undivided attention. It turns out people should probably do the same. Stanford researchers found that attention and memory suffer in those who juggle work, email, and web-surfing, compared to those who focus on one task at a time. Other studies suggest employees actually lose time when multitasking.

Take Naps

You won't catch your pet going from dawn to dusk without any shut-eye. There's good evidence humans can benefit from catnaps, too. A study involving about 24,000 people indicates regular nappers are 37% less likely to die from heart disease than people who nap only occasionally. Short naps can also enhance alertness and job performance.

Walk Every Day

Whether you've got four legs or two, walking is one of the safest, easiest ways to burn calories and boost heart health. Taking regular walks can also help you:

lFight depression.

lLose weight.

lLower your risk for type 2 diabetes.

lLower the risk of breast and colon cancer

lKeep your bones strong.

lKeep your mind sharp.

Cultivate Friendships

People are social animals, and friendships have measurable health benefits.  Researchers in Australia followed 1,500 older people for 10 years. Those with the most friends were 22% less likely to die than those with the fewest friends.  

Live in the Moment

Living in the moment may be one of the most important lessons we can learn from our pets. In a study called "A Wandering Mind Is an Unhappy Mind," Harvard psychologists conclude that people are happiest when doing activities that keep the mind focused, such as sex or exercise. Planning, reminiscing, or thinking about anything other than the current activity can undermine happiness.

 

Don't Hold a Grudge

Part of living in the moment is letting bygones be bygones. Let go of old grudges, and you'll literally breathe easier. Chronic anger has been linked to a decline in lung function, while forgiveness contributes to lower blood pressure and reduced anxiety. People who forgive also tend to have higher self-esteem.

 

Wag

OK, so maybe you don't have a tail. But you can smile or put a spring in your step when you're feeling grateful. Researchers have found a strong connection between gratitude and general well-being. In one study, people who kept gratitude journals had better attitudes, exercised more, and had fewer physical complaints.

Maintain Curiosity

According to a popular saying, curiosity may be hazardous to a cat's health. But not so for humans. Researchers have found that people who are more curious tend to have a greater sense of meaning in life. Other studies have linked curiosity to psychological well-being and the expansion of knowledge and skills.

Be Silly

Indulging in a little silliness may have serious health benefits. Cardiologists at the University of Maryland Medical Center found a stronger sense of humor in people with healthy hearts than in those who had suffered a heart attack. They conclude that "laughter is the best medicine" – especially when it comes to protecting your heart.

 

Get a Back Rub

The power of touch is nothing to sniff at. The Touch Research Institute at the University of Miami Miller School of Medicine has found massage therapy can ease pain, give the immune system a boost, and help manage chronic conditions like asthma and diabetes. The touch of a loved one may be even more powerful. In one study, married women experienced less anxiety over the threat of an electric shock when they held their husbands' hands.

Drink Water When You're Thirsty

Dogs don't lap up sports drinks when they've been playing hard – and most people don't need to either. During a typical workout, drinking water is the best way to stay hydrated. Water gives your muscles and tissues critical fluid without adding to your calorie count. Be sure to drink more than usual on hot days or when you're sweating a lot.

Eat Fish

Most cats would trade kibble for a can of tuna any day. Luckily, you can choose to make fish a regular part of your diet. Salmon, tuna, trout, and other fatty fish are high in omega-3 fatty acids, which may reduce the risk of heart disease, high blood pressure, and arthritis. In addition, Rush University researchers found that people who eat fish at least once a week are 60% less likely to develop Alzheimer's disease.

If You Love Someone, Show It

Dogs don't play hard to get – when they love you, they show you. It's a good approach for people seeking to strengthen their relationships. A study published in the journal Personal Relationships suggests small, thoughtful gestures can have a big impact on how connected and satisfied couples feel.

Play

Goofing off is not just for kids and kittens. In his book, Play, Stuart Brown, MD, writes that playing is a basic human need along with sleeping and eating. Play enhances intelligence, creativity, problem-solving, and social skills. So take a cue from your pet and devote yourself to an activity that has no purpose other than sheer fun.

Enjoy the Great Outdoors

A hike in the woods may be a dog's idea of bliss, but it has plenty of benefits for the human mind and body as well. Spending time outdoors can enhance fitness, increase vitamin D levels, and reduce stress. In children, playing in natural settings has also been linked to better distance vision, fewer ADHD symptoms, and better performance in school.

Make Time to Groom

Aside from the obvious health benefits of bathing and brushing your teeth, grooming can have a number of positive effects on your life. Good personal hygiene is vital to self-esteem. A tidy appearance can also help you get and maintain a job.

 

Stick to a Schedule

Pets like the consistency of a routine – they can’t tell a Saturday from a Monday. The same goes for the human body clock. People sleep better if they go to bed and get up at the same time every day, even on weekends. Sticking to a consistent schedule for bathing, dressing, and eating can also improve the quality of sleep.

As promised at the 9-15 Inspiration Workshop, here is the recipe for the muffins...........

 

LOW FAT APPLE SPICE MUFFINS

(as seen at the 9-15 Inspiration Workshop)

 

2 cups flour (optional use 1 cup white and 1 cup whole wheat)

½ tsp baking soda                                      1 pinch salt

¾ tsp cinnamon                                ½ tsp nutmeg

½ tsp allspice                                    ½ tsp ginger (optional)

 

2 large egg whites                              2/3 cup skim milk

2/3 cup nonfat plain yogurt              1 cup sugar (optional to use raw sugar)

2 TBLS Applesauce                          ¼ tsp vanilla extract

1 large or 2 small chopped/diced apples

 

for strudel topping:                           2 TBLS brown sugar

½ tsp cinnamon                                a few nuts chopped optional

 

Preheat oven to 350 degrees – spray muffin tins (mini or regular size)

Whisk together all dry ingredients in large bowl until well combined.  Use fingers to make a well in the center of the ingredients.

In a separate bowl, whisk the egg whites, skim milk, yogurt, sugar, apple sauce and vanilla until smooth.  Add chopped/diced apples to wet mixture.  Save a few pieces of apples to put on top of strudel mixture.

Pour the liquid ingredients into the well of the dry ingredients and mix to make a thick batter.

Pour the batter into the prepared muffin cups, filling them almost to the top.

Mix strudel ingredients in small bowl.

Sprinkle strudel mixture to the top of the muffin mix – add a little piece of apple on the top for appearance.

Bake in preheated oven until golden brown and toothpick inserted into the center comes out clean.

Regular size muffins 25-30 minutes – mini muffins 18-20 minutes.

Cool muffins in their cups for about 5 minutes before removing to finish cooling on wire racks.

Recipe makes 18 regular size muffins or 36 mini muffins.

150 calories for regular size muffins – 35 calories for mini muffins.

Freeze in small bags (individual servings) for a quick, easy breakfast.

 

FOOD FOR THOUGHT (on the funny side)

 Little known fact:  111,111,111 x 111,111,111 = 12,345,678,987,654,321

That’s it for October.  Have a great month.

Halloween Skit

 Characters:

Narrator
Shopper
Good Angel
Bad Angel
Trick or Treater

Props:

Toy shopping cart or basket for a few items

Candy, Halloween stickers, small cans playdoh, noisemakers, Halloween pencils, Halloween bouncy balls, temporary tattoos, small bottles of bubbles, sugar free gum, raisins, etc.

Costume for the Trick or Treater

Face Mask

 

Narrator:  Halloween will be here before you know it and we all know that Halloween, to most children, means candy.  To promote good nutrition and dental health, is the aim of T.O.P.S. members.  So when trick-or-treaters ring your door bell, offer them some fun alternatives, instead of sugary treats.

Here is a T.O.P.S. member shopping for Halloween treats.

Shopper:        Let’s see.  What should I buy?  What do little kids like?

Bad Angel:     Candy, you dolt!

Good Angel:   Not candy.  Too much sugar.

Shopper:        Candy isn’t good for teeth either.  I don’t want to contribute to their dentists’ yacht fund.

Bad Angel:     It’s Halloween!  One time a year won’t hurt.

Good Angel:   The little kiddies binge on Halloween.  This sets up a bad precedent.

Bad Angel:     Precedent?  President?  Peppermint!  Yes, buy peppermints.  They’re good for you.

Shopper:        It is Halloween.  It is only one night.  Maybe some candy isn’t so bad.

Bad Angel:     Yeah, yeah, yeah.  Ha, ha, ha, ha, (maniacal glee)

Good Angel:   Wait a minute.  Not so fast.  Kids don’t have to have food to have fun.  What kind of message is a T.O.P.S. giving?

Shopper:        I really want to encourage good eating habits.

Bad Angel:     Bah!

Shopper:        I don’t want to give the message that only sweets are good.  But what else do kids like?

Bad Angel:     Cigarettes

Good Angel:   There are lots of fun alternatives to candy.  Look here’s some:

Apples and boxes of raisins, and sun flower seeds

Bad Angel:     GAG!

Good Angel:   and there’s
Stickers,                                  Place items in the cart.
Halloween pencils,
Halloween bouncy balls,
Temporary tattoos,
bubbles,
balloons,
sugar free gum,
etc.

Shopper:        This is the perfect solution.  Kids will be so happy.  And I’m happy.

Bad Angel:     And I’m disgusted.

Good Angel:   And I’m De-e-e-lighted!

Narrator:       It’s now Halloween.  Our T.O.P.S.  shopper has put all the good non-candy alternatives in a big bowl.  The trick-or-treaters can now pick out what they want.  They love doing that.

Bad Angel (wearing face mask):      Trick or Treat!

Good Angel:   What are you supposed to be?

Bad Angel:     A politician

Good Angel:   Figures.

Narrator:       I hear the doorbell.  (Ring a bell, or knock loudly on the door)

Shopper:        Ooohoooh,  I hear someone.

Narrator:       The door is opened.

Trick-or-Treater:       TRICK-OR-TREAT!  TRICK-OR-TREAT!

Shopper:        Oh how cute!  Here’s your treat.  Pick something out of the bowl.

Narrator:       Note how happy the child is. 

Trick-or-Treater:       Thank you.

Shopper:        You’re welcome.  Enjoy.

Good Angel:   Aren’t you glad you listened to me?

Bad Angel:     Hey!  Tomorrow the stores put all their Halloween candy on sale.  Everybody loves a bargain.

Good Angel:   But our T.O.P.S. are intelligent.  They control their emotions, and don’t let emotions control them. …

 Narrator: Let’s everyone sing:

Halloween Song: (To the tune of “She’ll Be Comin Around the Mountain)

Oh, we’ll give away all goodies when they come.
Yes, we’ll give away all the goodies when they come.
We won’t buy any candy.  No, we won’t sneak any candy.
No, we won’t eat any candy when they come.

Oh, we’ll give away all goodies when they come.
Yes, we’ll give away all the goodies when they come.
To the witches and the ghosties, to the pirates and the bums,
And we’ll all weigh in with losses, every one!

 

Halloween Song:  (To the tune of “She’ll Be Comin Around the Mountain)

Oh, we’ll give away all goodies when they come.
Yes, we’ll give away all the goodies when they come.
We won’t buy any candy.  No, we won’t sneak any candy.
No, we won’t eat any candy when they come.

Oh, we’ll give away all goodies when they come.
Yes, we’ll give away all the goodies when they come.
To the witches and the ghosties, to the pirates and the bums,
And we’ll all weigh in with losses, every one!

 

Halloween Song:  (To the tune of “She’ll Be Comin Around the Mountain)

Oh, we’ll give away all goodies when they come.
Yes, we’ll give away all the goodies when they come.
We won’t buy any candy.  No, we won’t sneak any candy.
No, we won’t eat any candy when they come.

Oh, we’ll give away all goodies when they come.
Yes, we’ll give away all the goodies when they come.
To the witches and the ghosties, to the pirates and the bums,
And we’ll all weigh in with losses, every one!

 

Halloween Song:  (To the tune of “She’ll Be Comin Around the Mountain)

Oh, we’ll give away all goodies when they come.
Yes, we’ll give away all the goodies when they come.
We won’t buy any candy.  No, we won’t sneak any candy.
No, we won’t eat any candy when they come.

Oh, we’ll give away all goodies when they come.
Yes, we’ll give away all the goodies when they come.
To the witches and the ghosties, to the pirates and the bums,
And we’ll all weigh in with losses, every one!