MIDWEEK MINUTES APRIL 27, 2103
Midweek
Minutes
April 27,
2013
Hello,
Winners!
Well, I have to say it...the
wintery weather might be over! It's finally gorgeous, and I need to get out
and work in the yard. My son went out of town for the weekend, so I have the
WHOLE weekend to concentrate on my yard and house (after Weight Watchers and
grocery shopping!) I get to crank up my favorite music as I clean the house
this afternoon. Tomorrow, the yard!
Although I still have a few
weeks of school left and a deadline is looming...that of getting the yearbook
done...it's time to do some "spring cleaning" and also get back into an outdoor
exercise routine and think about the summer months. Are you ready for the
summer?
It seems this week I have been
thinking a lot about "life after prom" and catching up on not only those
domestic duties, but also updating everyone on changes happening at Weight
Watchers. They are all good.
We're still continuing to
focus on growing our Superior meeting, so I hope you will continue to
support that meeting so we can continue to HAVE a meeting in Superior. This
Monday is the popular "Potluck Monday" in Superior, so bring your WW dishes and
the recipe to share. Bring a friend and get some coupons too! Let's have a
great turnout!
In Edgar, we have an extra
week before we renew because of the extra snow day. Our meeting to commit and
renew will be May 8, and it seems as though we have a good number wanting to
renew...although we have had 4 members reach Lifetime status just in this last
series! BRAVO! Tell all your friends that although we are called an "AT WORK"
meeting, it is open to anyone. It's just different because members pay for a
series of meetings.
Hastings Saturday morning
continues to enjoy its 9:30 meeting time, and here's some news. There will be
no more Drop In Hours after the meeting on Saturdays beginning on May 11. So,
we can take care of business between the hours of 9 and 10:30
(approximately).
How has this long winter
impacted you? Have you been attending your meetings? Have you been using the
weather as an excuse not to? This is the time of year when we are waiting
for summer to happen. I know school kids and teachers know the end is in
sight. I hope you are planning to continue strong with Weight Watchers over the
summer. It's really worth it. I know my routine will change, but as with any
priority, we plan around those things which are most important. My weight
management journey doesn't stop just because seasons and routines change. Have
you made it your priority to spend your summer being AMAZING?
Let's do it together
--Zig
Amazing Member
Milestones!
Total
Losses
Superior: -15
lbs.
Edgar: --8.2
lbs.
Hastings Saturday Morning:
-23 lbs.
5 lb.
star
Marla F.
(S)
Jamie O.
(S)
Brenda T.
(S)
10 lb.
star
Sue V.
(E)
15 lb.
star
Angie S.
(H)
35 lb.
star
Mary Ann L.
(E)
45 lb.
star
Sarah W.
(H)
60 lb.
star
Becky C.
(H)
5%
Sharon S.
(E)
Cheryl A.
(E)
Lori V.
(E)
Shari S.
(H)
Be a Tracking Pro
As an eTools
subscriber, you have access to our best tools and resources for tracking food
and activity — but are you making the most of them?
Tracking — keeping a record of
everything you eat and drink, and even your daily activity — is crucial to
success on the Weight Watchers 360° program. Why? For one thing, it keeps you
accountable. After all, you’re more likely to make smart food choices when
you’ve committed to writing down every bite that passes through your lips (even
on days you exceed your PointsPlus® budget!). Tracking is also an
important motivational tool, as you learned last week when we introduced this
month’s Routine — Wear an activity monitor all day, every day. A monitor easily
tracks how much you’re moving each day and provides useful feedback on your
progress. But even though tracking has many benefits, not everyone tracks all
the time. How consistent are you when it comes to tracking? Could you be doing
more with the tools available to you?
Your tracking toolbox
You can play with any or all of the tools each day — experiment a little until you figure out what works best.
You can play with any or all of the tools each day — experiment a little until you figure out what works best.
Weight Watchers eTools: This is
your online home base, with access to a PointsPlus Tracker, Calculator,
Recipe Builder, Weight Tracker, Spaces and Routines tools and more. You can
“Favorite” meals you eat regularly for easier tracking, look up offerings from
more than 300 popular restaurants and add recipes right to your Tracker.
Take an in-depth tour of all the features. If you use ActiveLink, you’ll see that
data reflected in your Activity Tracker each day, too.
Our Mobile app: Take the tools
with you wherever you go by downloading the app to your
smartphone (for iPhone, iPad and Android devices only). In addition to on-the-go
access to the website features, you’ll also have the Barcode Scanner (to look up
and instantly track PointsPlus values of packaged foods, and add them to
a shopping list) and Snap & Track (to take a picture of your food for
tracking now or later) right at your fingertips. There’s even a voice-activated
search that’s integrated with the PointsPlus Tracker! Just tap the
microphone icon on the keyboard in the app’s search bar, say what food you’re
looking for and tap the results to track instantly. Tip: Even if you can’t use
the app, you can still access the mobile website from many
smartphones.
Old-fashioned pen and paper: You
can pick up a PointsPlus Tracker free in your meeting room. This handy
booklet is easy to stash in a purse or book and offers an easy, at-a-glance way
to log PointsPlus values and check off boxes for the Good Health
Guidelines. Use the planning space to write a short shopping list or jot down
strategies or inspiring words from your weekly meeting.
Last Week: 3PPV Snack Bars, Baked Snacks, Popped Chips—$3.95
Featured Product Sale: 360° Kit—$5 off
Raisin 'n Honey Cereal
Bar—$3.50/box; Caramel Cinnamon Bun Mini Bar—
$4.95/box
Fitness Products—$5 off
Fitness Products—$5 off
When it comes to exercise, there’s no better
motivator than actual results.
The more changes you see
and feel in your body, the more likely you’ll keep packing that gym bag, getting
up extra early, skipping your
lunch break or doing
whatever it is you do to make sure you’re active on a regular basis. To help,
here are eight research-based strategies
that might make your
workouts more effective, more efficient — and maybe even more fun.
1. Find an
inspiring partner
By inspiring we mean:
someone who’s in better shape than you.
In one Kansas State
University study, young women who were told
that their workout
partner was moderately fitter than they were
increased their time on
a stationary bike by an average of nine
minutes over six
workouts. That’s almost double the time that
participants voluntarily
spent on the bike when they were pedaling
alone. The super
pedal‑pushing participants also reported greater
motivation to exercise
again.
2. Take a
stand
Opt for standing exercises
whenever you can. Supporting your body weight (by, say, lifting
weights
while standing rather than sitting on a bench, or
using
an
elliptical machine instead of a stationary bike) can add
training
benefits.
(Never compromise safety or good form to do this,
of course.)
Try to stand more during the rest of the day, too.
Research
shows that the total time you spend sitting is a
major
negative
factor in your health and longevity.
The May/June
issue of Weight Watchers Magazine is marking this milestone anniversary
with a review of food and fitness innovations
over the
last 50 years, as well as a glimpse into
the future of weight loss.
There’s
also a sneak peek at some iconic recipes from our 50th anniversary cookbook that
you won’t want to miss.
Plus:
Plus:
Tips to stifle
the evening munchies
Must-dos for
buying the right sports bra
Beauty tricks to
help you look fab in a flash
Smart picks for
rush-hour snacking
Advantages of working out at home
3. Get
Outdoors
During walking sessions of the
same duration, outdoor walkers
may go faster and feel less
fatigue than people who use an
indoor treadmill, suggests a study
reported in the journal
Medicine &
Science in Sports &
Exercise. One possible reason is obvious: people
tend to enjoy walking outdoors
more. Treadmills are a great
option, of course, but it’s hard
to beat fresh air and scenery.
4. Think half-full, not
half-empty
Filling your head with
positive action words might
actually
make you stronger. A small
French study found that people
showed increased grip strength
when they listened to positive
phrases (such as, “Fiona lifts
the dumbbells”), while listening
to negative sentences (“Laurie
doesn’t lift her luggage”) had no such
effect.
The Science
Behind Self Monitoring
Experts have found that tracking what you do increases
the likelihood of weight-loss success.
Self-Monitoring Predicts Weight-Loss
Success
Experts in the field of weight loss have found that when self-monitoring is used on a regular basis, the likelihood of weight-loss success increases. 1
Experts in the field of weight loss have found that when self-monitoring is used on a regular basis, the likelihood of weight-loss success increases. 1
Not only has the ongoing recording of when and how much is
eaten or how much exercise is performed been linked with losing weight, but it
also has been associated with maintaining weight loss. 2,3,4 Self-monitoring
increases the awareness of both eating and physical activity.
The Importance of
Self-Monitoring
Looking at how early man managed to find food to avoid starvation provides an insight into why it's important to measure and track food intake in today's environment. In early times, man faced food scarcity and deprivation on a daily basis—and genetically evolved to take advantage of eating wherever food was available.
In present times, however, food is everywhere. This scenario has been described as an "obesigenic environment" (e.g., obesity-promoting environment) by researchers because our bodies are still programmed genetically to eat when food is available. Because it is unrealistic for most people to self-regulate food intake without paying any attention to what, when, and how much food is eaten, experts have focused on tools that create that awareness. 5 And while there is no magic number, studies show that keeping track of food intake about 75 percent of the time can boost weight-loss success. 6
Looking at how early man managed to find food to avoid starvation provides an insight into why it's important to measure and track food intake in today's environment. In early times, man faced food scarcity and deprivation on a daily basis—and genetically evolved to take advantage of eating wherever food was available.
In present times, however, food is everywhere. This scenario has been described as an "obesigenic environment" (e.g., obesity-promoting environment) by researchers because our bodies are still programmed genetically to eat when food is available. Because it is unrealistic for most people to self-regulate food intake without paying any attention to what, when, and how much food is eaten, experts have focused on tools that create that awareness. 5 And while there is no magic number, studies show that keeping track of food intake about 75 percent of the time can boost weight-loss success. 6
The process of self-monitoring is more
important than the specific tool used. While a paper diary has been used most
often in studies of self-monitoring of dietary intake, checklists, software
programs, websites, and tools for electronic devices also can be effective.
4
A Common Theme Among Losers and
Maintainers
All in all, self-monitoring food intake, physical activity and body weight boosts weight loss and weight-loss maintenance. These strategies have been consistently cited as important by successful "losers" and maintainers. 7 These same people also report that, over time, making these strategies part of daily life becomes easier and requires less attention. 8
All in all, self-monitoring food intake, physical activity and body weight boosts weight loss and weight-loss maintenance. These strategies have been consistently cited as important by successful "losers" and maintainers. 7 These same people also report that, over time, making these strategies part of daily life becomes easier and requires less attention. 8
5. Do yoga; run
farther
A study review by the National
Institutes of Health suggested that
performing yoga is not only
effective in relieving mild to moderate
pain, but it may also help increase
cardiovascular endurance. The
reasons aren’t well understood, but
experts say yoga may boost
performance by increasing
flexibility, helping you breathe more
efficiently, reducing stress and
focusing the mind.
6. Get your coffee
fix
Both male and female cyclists
who took in caffeine five minutes
before a ride posted faster
times, according to research
in the
Journal of Strength & Conditioning Research.
(Taking
caffeine an hour or more before
riding had no effect, however.)
Experiment with having your
coffee or tea immediately before
your workout and see if you
feel a
boost.
Staying Motivated When You Can't Work Out
A
sprained ankle or even a head cold can be enough to make you revert to bad
habits. Here are some of your best tips and tricks to stay on Plan when you’re
sidelined
When you're not feeling your best, your fitness routine can
get derailed, your spirits could fall and you may be reaching for comfort foods.
We asked all of you in the WeightWatchers.com Community for your best ideas for
staying on Plan when you’re injured or sick.
“I just look at my before pictures which are hanging on my wall beside my computer. They are a constant reminder of why I joined Weight Watchers and why I need to stay On Plan each day. So far so good.” -MRSCHRISBARNES
“I have become very savvy at turning my old comfort foods into PointsPlus version recipes, so I still enjoy them during these times.” -POOHBEARITIS
“I go to the boards for motivation and support. I have made many friends on the boards and they are always there for me.” –WIZARDOFOZ1956
“I look at all my little ‘love’ notes I write myself to keep myself going on this journey. I journal my feelings and don't let the thoughts of binging because I can't exercise/I am hurting cross my mind. I focus on pictures of my children because they are one of many reasons I need to continue on my path to a better healthy life. I am determined that those kinds of obstacles will not get in my way to a better life.” –ANGELBEARS94
“When I couldn’t run for 3 months, I found it really, really hard to stay motivated enough to try different sports. The best sport for my injury was swimming, which I found incredibly boring. To motivate myself, I started researching the field of professional swimming – finding out who the world-class athletes were, what competitions were going on, what the world-record times were. Just seeing my activity as a world-class sport that these incredible athletes have put their lives into, gave me a bigger framework for what I was doing. Now, going to the pool was something I could feel proud of, rather than a distant second-best.” –BetterElly
“I constantly remind myself that eating is not the answer. I find other activities if I'm resting on the sofa (watching a movie, reading an interesting book, chatting with a friend). And unless I'm feeling absolute horrible, I try and get some kind of activity in, even if it's just a walk around the block. The fresh air helps me feel so much better.” –HELLOPATTI
“A couple weeks ago, my asthma acted up and I was sidelined for a bit. To keep from eating everything in sight I did a couple of things: 1. Made sure that there were no trigger foods in the house. 2. Got a bunch of books that I had been wanting to read and actually sat down and read them. 3. Found a couple of projects that would keep me busy: pictures in album, worked on Geneology projects, etc. Staying busy and not just sitting in front of the TV is probably the most helpful of all.” –PAWINNE
“I have found if I keep my hands busy while I watch TV I can make it through the evening without nibbling all evening. I knit or crochet and watch TV and it completely relaxes me and my mind is not focused on what I am going to eat next. Mostly, I knit baby blankets which I donate to charity or the church’s craft fair.” –MEGK31
“As a licensed Zumba instructor and all-around exercise addict, getting into a car accident, having surgery, and being sidelined from all of my favorite activities for over 6 months was nerve-wracking. But I found doing something was definitely better than doing nothing. The hardest part was being pulled away from my Zumba family, so I found ways to keep myself involved and motivated to get back as soon as I could. I volunteered to do some marketing work for the dance studio and would hang out there at night. It kept me out of the fridge, involved in the studio gossip and now I’m the ‘official’ studio photographer (when I’m not dancing!)” –BECAUSEIMJAMIE
“I have been a chi kung/tai chi teacher for about eight years. Although this can be a gentle movement, there are still times when you don't feel like exercising or your doctor said "no" (like after the surgery on my eye). I found I could still do some gentle stretches and could teach my class with verbal commands. Even watching an exercise DVD can be motivating.” –HSHARYL
“When I fell and injured my right knee on Christmas Eve, I bemoaned the fact that I would have to stop moving and would probably gain weight, even if I stayed on Plan and followed my WW guidelines, tracked points, etc. In early January, I started "working out" while sitting in a chair in front of the tv and playing workout DVDs with fun music. While I did not follow the steps exactly, the music and action had me moving my arms, making up my own more challenging moves and actually getting my cardio workout in, too!” –SWIMMY_KIMI
“I like to keep my mind in the right place by surrounding myself with the fitness world. I read fitness magazines and watch fitness-related shows. I watch documentaries. I plan out workouts and meal plans. I keep my head in the game even if my body is out.” –DANIELLENBAXTER
“For me, working on upper body strength while I have a lower body injury is key, because it is easy to fall into the "I can't do anything" mentality. Also, I focus on what I'm eating, and making my diet more mindful since I'm not working out to make up for those ‘treats.’” –MARIE02186
“I just look at my before pictures which are hanging on my wall beside my computer. They are a constant reminder of why I joined Weight Watchers and why I need to stay On Plan each day. So far so good.” -MRSCHRISBARNES
“I have become very savvy at turning my old comfort foods into PointsPlus version recipes, so I still enjoy them during these times.” -POOHBEARITIS
“I go to the boards for motivation and support. I have made many friends on the boards and they are always there for me.” –WIZARDOFOZ1956
“I look at all my little ‘love’ notes I write myself to keep myself going on this journey. I journal my feelings and don't let the thoughts of binging because I can't exercise/I am hurting cross my mind. I focus on pictures of my children because they are one of many reasons I need to continue on my path to a better healthy life. I am determined that those kinds of obstacles will not get in my way to a better life.” –ANGELBEARS94
“When I couldn’t run for 3 months, I found it really, really hard to stay motivated enough to try different sports. The best sport for my injury was swimming, which I found incredibly boring. To motivate myself, I started researching the field of professional swimming – finding out who the world-class athletes were, what competitions were going on, what the world-record times were. Just seeing my activity as a world-class sport that these incredible athletes have put their lives into, gave me a bigger framework for what I was doing. Now, going to the pool was something I could feel proud of, rather than a distant second-best.” –BetterElly
“I constantly remind myself that eating is not the answer. I find other activities if I'm resting on the sofa (watching a movie, reading an interesting book, chatting with a friend). And unless I'm feeling absolute horrible, I try and get some kind of activity in, even if it's just a walk around the block. The fresh air helps me feel so much better.” –HELLOPATTI
“A couple weeks ago, my asthma acted up and I was sidelined for a bit. To keep from eating everything in sight I did a couple of things: 1. Made sure that there were no trigger foods in the house. 2. Got a bunch of books that I had been wanting to read and actually sat down and read them. 3. Found a couple of projects that would keep me busy: pictures in album, worked on Geneology projects, etc. Staying busy and not just sitting in front of the TV is probably the most helpful of all.” –PAWINNE
“I have found if I keep my hands busy while I watch TV I can make it through the evening without nibbling all evening. I knit or crochet and watch TV and it completely relaxes me and my mind is not focused on what I am going to eat next. Mostly, I knit baby blankets which I donate to charity or the church’s craft fair.” –MEGK31
“As a licensed Zumba instructor and all-around exercise addict, getting into a car accident, having surgery, and being sidelined from all of my favorite activities for over 6 months was nerve-wracking. But I found doing something was definitely better than doing nothing. The hardest part was being pulled away from my Zumba family, so I found ways to keep myself involved and motivated to get back as soon as I could. I volunteered to do some marketing work for the dance studio and would hang out there at night. It kept me out of the fridge, involved in the studio gossip and now I’m the ‘official’ studio photographer (when I’m not dancing!)” –BECAUSEIMJAMIE
“I have been a chi kung/tai chi teacher for about eight years. Although this can be a gentle movement, there are still times when you don't feel like exercising or your doctor said "no" (like after the surgery on my eye). I found I could still do some gentle stretches and could teach my class with verbal commands. Even watching an exercise DVD can be motivating.” –HSHARYL
“When I fell and injured my right knee on Christmas Eve, I bemoaned the fact that I would have to stop moving and would probably gain weight, even if I stayed on Plan and followed my WW guidelines, tracked points, etc. In early January, I started "working out" while sitting in a chair in front of the tv and playing workout DVDs with fun music. While I did not follow the steps exactly, the music and action had me moving my arms, making up my own more challenging moves and actually getting my cardio workout in, too!” –SWIMMY_KIMI
“I like to keep my mind in the right place by surrounding myself with the fitness world. I read fitness magazines and watch fitness-related shows. I watch documentaries. I plan out workouts and meal plans. I keep my head in the game even if my body is out.” –DANIELLENBAXTER
“For me, working on upper body strength while I have a lower body injury is key, because it is easy to fall into the "I can't do anything" mentality. Also, I focus on what I'm eating, and making my diet more mindful since I'm not working out to make up for those ‘treats.’” –MARIE02186
Join our
private group on FACEBOOK called ZIG'S WINNERS. Ask me to join the
group! There is also a link on there every week for
the newsletter just in case you don't get a copy in your email, and I also put
the monthly calendar on there. Who knows, maybe Iwill be putting the newsletter
exclusively on the web someday.
7. Stay
Upbeat
You probably already
listen to music while exercising to
keep
you pumped up. Not
surprisingly, research has
suggested that it
can also make your
workout feel less strenuous. In a
study review,
English researchers
found that exercisers who listened
to music
reported feeling less
exertion than tuneless exercisers.
They
also suggested an ideal
tempo for your workout music:
about
125 to 140 beats per
minute (think Michael Jackson’s
“Beat
It” and Psy’s “Gangnam
Style”).
8. End on a high
note
You already know that
taking a five- or ten-minute
cool-down at
the end of your workout
(by, say, walking at an easy pace)
is a good
idea, but here’s extra
incentive: The last moment of your
workout
is the one you’ll
remember later. If that finishing
memory
is pleasant — especially
if you had a hard workout — you
may
be more enthusiastic to
exercise again soon, according to
research
reported in the journal
Medicine & Science in Sports & Exercise.
Next
Week: Finding Your AnchorWhat happens if you feel your resolve
slipping away?
Next week, we’ll
explain how anchoring
— using an
object, gesture or phrase to remind you of your goals
— can help you
stay on track.
Member
Recipes
Chocolate Chip Peanut Butter Protein
Cookies
Makes 40
cookies
2/3 cup natural
peanut butter
2 large eggs
1/3 cup brown sugar (packed)
1/2 cup
unsweetened applesauce
1 tsp
vanilla
1 tsp baking
soda
1 tsp baking
powder
2 cups
oats
3/4 cup ground
flaxseed meal
1/4 tsp
salt
4 scoops
chocolate whey protein powder ( I used Isagenix Dutch
Chocolate)
2 Tablespoons
dark chocolate chips
Preheat oven to 350
degrees.
Mix together eggs, brown
sugar, applesauce, peanut butter and vanilla.
Add protein powder, oats,
flax meal, salt and baking soda.
Drop tablespoon full of
dough onto cookie sheets. Bake for 8-10 min.
2 points + each
Broccoli and
Cheese Mini Egg
Omelets
Skinnytaste.com
Servings:4 1/2 • Size:2 Weight Watcher Points+:4
Skinnytaste.com
Servings:4 1/2 • Size:2 Weight Watcher Points+:4
4 cups broccoli florets
4 whole large eggs
1 cup egg whites
1/4 cup reduced fat shredded cheddar
(Sargento)
1/4 cup good grated cheese like pecorino
romano
1 tsp olive oil
salt and fresh pepper
cooking spray
Preheat oven to 350°. Steam
broccoli with a little water for about 6-7
minutes.
When broccoli is cooked, crumble into smaller pieces and add olive oil, salt and pepper. Mix well.
When broccoli is cooked, crumble into smaller pieces and add olive oil, salt and pepper. Mix well.
Spraya standard size non-stick cupcake
tin with cooking spray and spoon broccoli mixture evenly into 9 tins.
In a medium bowl, beat egg whites, eggs, grated cheese, salt and pepper.
Pour into the greased tins over
broccoli until a little more than 3/4 full.
Top with
grated cheddar and bake in the oven
until cooked, about 20 minutes.
Serve immediately. Wrap any
leftovers in plastic wrap and store in the refrigerator to enjoy during the
week.
Asian Marinated
Grilled Chicken Thighs
8 skinless chicken thighs, bone
in
For the marinade:
1/4 cup low-sodium soy sauce
2 tbsp balsamic vinegar
2 tbsp Smart Balance® Cooking Oil
2 tsp sesame oil
3 cloves garlic, minced
2 tsp fresh ginger, peeled and minced
2 medium scallions, minced
For the garnish:
2 medium scallions, green part only
For the marinade:
1/4 cup low-sodium soy sauce
2 tbsp balsamic vinegar
2 tbsp Smart Balance® Cooking Oil
2 tsp sesame oil
3 cloves garlic, minced
2 tsp fresh ginger, peeled and minced
2 medium scallions, minced
For the garnish:
2 medium scallions, green part only
Combine all marinade ingredients in a
small bowl. Pour the mixture over the chicken, turn the pieces to coat evenly,
cover and
place in refrigerator a minimum of three
hours, but preferably overnight.
Preheat a grill or indoor grill pan on medium-low heat and lightly
grease with Smart Balance® Cooking Oil.
Grill chicken, turning occasionally, until cooked through or until a
thermometer registers 180°F, about 25 to 30 minutes.
Transfer to a serving platter and garnish with chopped
scallions.
8 servings
@5 PP
Baked Potato
SoupGina's Weight Watcher
RecipesServings:
5 Size: 1 cup Points+: 5 pts
2 russet potatoes, washed and dried
1 small head of cauliflower, stem removed cut into florets
1 1/2 cups fat free chicken broth
1 1/2 cups 1% reduced-fat milk
salt and freshly cracked black pepper
1/2 cup light sour cream
10 tbsp reduced-fat shredded sharp cheddar cheese
6 tbsp chopped chives, divided
3 slices bacon, cooked and crumbled (you can use turkey bacon if you
prefer)
Pierce potatoes with a fork; microwave on high for 5 minutes turn over and microwave another 3 - 5 minutes, until tender.
Or if you prefer to use your oven, bake at 400° for
1 hour or until tender. Cool. Peel potatoes.
Meanwhile, steam cauliflower with water in a large covered pot until tender. Drain and return to pot.
Meanwhile, steam cauliflower with water in a large covered pot until tender. Drain and return to pot.
On medium heat, add chicken broth, milk, potatoes
and bring to a boil. Use an immersion blender to puree until smooth.
Add sour cream, half the chives, salt and pepper
and cook on low another 5-10 minutes, stirring
occasionally.
Remove from heat. Ladle 1 cup soup into each bowl. Top each serving with 2 tbsp cheese, remaining chives, and bacon.
Remove from heat. Ladle 1 cup soup into each bowl. Top each serving with 2 tbsp cheese, remaining chives, and bacon.
Turkey Ranch Club
Wrap
1 Flatout Wrap (I used the
multi-grain with flax)
2 ounce of smoked turkey (I used
Plainville)
½ slice sharp american cheese
2 slices cooked bacon** (I use
Applegate farms)
1 tablespoon Ranch yogurt dressing
(I use Wegman’s brand)
2 tomato slices
Romaine lettuce (you could also use
baby spinach)
Spread ranch dressing over
the center of wrap. Add turkey, cheese, bacon, tomato, and romaine.
Fold sides in and then roll
up.
Serves 1 @ 9 PPV.
Strawberry Shortcakes
For the shortcakes:
Smart Balance® Non-Stick Cooking Spray - Original
2 cups, plus 3 tbsp all-purpose flour
1/4 cup granulated sugar
1 tbsp baking powder
1/2 tsp baking soda
1/4 tsp salt
6 tbsp chilled Smart Balance® Blended Butter Sticks, cut into small pieces
1 1/4 cups Smart Balance® Fat Free Milk and Omega-3s
1 egg white, whisked
1 tbsp raw sugar
2 cups, plus 3 tbsp all-purpose flour
1/4 cup granulated sugar
1 tbsp baking powder
1/2 tsp baking soda
1/4 tsp salt
6 tbsp chilled Smart Balance® Blended Butter Sticks, cut into small pieces
1 1/4 cups Smart Balance® Fat Free Milk and Omega-3s
1 egg white, whisked
1 tbsp raw sugar
For the berries:
4 cups sliced strawberries
1/4 cup granulated sugar
1 tbsp fresh lemon juice
1 1/4 cups fat-free whipped topping
1/4 cup granulated sugar
1 tbsp fresh lemon juice
1 1/4 cups fat-free whipped topping
Preheat oven to 400°f. Spray a baking sheet with cooking
spray.
Combine 2 cups of the flour, 1/4 cup granulated sugar, baking powder,
baking soda and 1/4 teaspoon salt in a large bowl.
Cut in chilled butter with a pastry knife until the mixture resembles
coarse meal. Add the milk to the flour mixture, and toss gently with a fork to
combine.
Place 3 tablespoons of the remaining flour on a work surface. Divide
the dough into 10 equal portions.
Gently form each portion into a round, tossing with a little flour to
help shape the dough.
Arrange on the baking sheet. Brush the dough with egg whites, and
sprinkle evenly with the raw sugar.
Bake for 18 to 20 minutes or until the shortcakes are lightly golden.
Cool on a wire rack for 10 to 15 minutes.
Meanwhile, combine the strawberries, 1/4 cup granulated sugar and
lemon juice; toss to coat. Let stand for 15 minutes.
Split each shortcake in half; spoon about 1/3 cup strawberry mixture
and 2 tablespoons whipped topping into each.
Makes 12 servings
6 PP each serving
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