Midweek
Minutes
May 12,
2013
Happy Mother's Day,
Winners!
I just got home from
photographing the graduates this afternoon. Not sure when I will have it also
on the google blog or the FB page because it's also Mother's Day weekend and
time for the last week of school and final exams. I'll get it done by the end
of tomorrow for sure, but first, I need to take care of my domestic duties in
the house. Only 2 and a half more days of school with
kids!
I wish every Mom
out there a happy day tomorrow! Some of you have graduations this weekend too,
as we did here. It's going to be challenging, coming off Cinco de Mayo, so as we
talked in our meeting room this week, you should have done some pre-planning
this week. I think I talked my family into grilling for me. Saves not only on
calories, but also on gas!
Our families
take our food cues from us. Here's an article about just that for Moms and children of all
ages.
Mothers = Role Modelsby Jennifer May, M.S., R.D., M.S.
Mother’s Day is a great time to have fun with your
family and also to look at the role you play in their lives. After all, you are
one of the most influential people in your child’s life. Being a good role model
for a healthy lifestyle helps children grow and develop into healthy adults.
Let’s take a look at how moms can help children develop healthy eating habits
throughout their lifetime:
Offer children a variety of food items
so they can obtain a wide array of nutrients.
Be open to new foods and
encourage children to try new tastes and textures when
eating.
As children get older, encourage them
to help with meal preparation. Children can help with grocery lists and menu
ideas. Look through a cookbook together and ask them for their opinions on what
to try. Let them help in the kitchen. They can locate ingredients, measure
amounts, and mix things together. (And they can help clean up the mess!)
Keep some children’s cookbooks
at home. This is a great option as kids get older – Williams-Sonoma’s, The
Kid’s Cookbook: A great book for kids who love to cook.
Eat healthy daily – let your
children see you eating plenty of fruits, vegetables and whole grains. When the
house is filled with healthy foods, everyone will eat and enjoy
them.
Keep meals simple – make one
meal for the entire family. That way everyone eats together and you don’t feel
like you have to make different meals for everyone’s different tastes.
Don’t make food a tool to reward
or comfort your children.
Offer options. For example –
would you like an apple or some grapes for a snack?
Make meal time a stress-free
family affair. Talk about the events of the day and limit distractions – no
television, computer or phone calls.
Have a healthy attitude about
food and your children will too!
Happy Mother’s Day!
I hope you all have a happy,
healthy day with your family and friends. I hope your kids spoil you, and if
not, I hope you spoil yourself but NOT with those ice cream cakes that we don't
need! ENOUGH of the "I love you, so here is food" mentality! Let's give
ourselves the gift of HEALTH! Do something that brings you closer to your goals
and does not take you farther away from them.
For some of you who
have graduations to attend this weekend (or in the coming weeks)...How do you
want to handle those? How do you want to feel on the OTHER side of the party
time? Remember...these special occasions do NOT have to be all about
FOOD! Make your celebration occasions MINDFUL EATING
occasions as we talked about in our meetings this week.
Very sad to say that our AT WORK meeting in
Edgar closed this week, but thank you to those wonderful members who tried to keep it
going. Know that you are invited to attend Superior at 6 P.M. on Monday
evenings, at the Church of Christ. Some of you expressed interest in coming to
the Hastings meeting on Saturday morning as well. I am looking forward to
seeing you at either meeting! Don't worry, I won't take you off the mailing list
for the newsletter if you attend a different Hastings meeting. I still have
Fairbury and Geneva members reading the
newsletter!
I'll be visiting
Fairbury again on Tuesday...and I hope to see lots of familiar faces there. See
the rest of you on Monday in Superior or Saturday in Hastings! ---Zig
These Members have
graduated to a new LOW weight!
5 lb.
star
Linda T.
(S)
10 lb.
star
Mary L.
(S)
Marla F.
(S)
Jami O.
(S)
Deb P.
(H)
25 lb.
star
Jill C.
(H)
30 lb.
star
Lynne H.
(E)
BIGGEST
LOSER
Linda T.
(S)
Mary Ann L.
(E)
Shari S.
(H)
Mindful Eating
How focusing on your food can
help you eat less
We live busy lives — there’s just no
getting around it. To get through the day, many of us have become expert
multitaskers — juggling personal, family and work schedules. Unfortunately, this
means that we're often performing double duty at mealtimes, too. We grab (or
eat) breakfast while commuting to work; have lunch in front of computer screens;
and wolf down dinner while watching TV with the family. Studies show that this
behavior — eating without paying attention — can cause us to overeat. However,
with a little planning, preparation and time practicing this month’s Routine:
Eat all your meals free of distraction, you can learn to direct your
attention back to your food. The benefit, of course, is that you’ll enjoy your
meals more and eat less as a result.
Making food the focus
Think about your last few meals. Were you doing anything else in addition to eating? Activities, like texting or checking in with social networks, for example, might have become such a regular part of your mealtime routine that you may not notice they’re actually imposing on your eating habits. But they are! In your meeting this week, your Leader and fellow members will share small, yet effective strategies you can use to become more mindful of what and how much you’re eating. We’ve also gathered ideas you can try right now. Pick one or two that seem doable and consider sharing your results with the group.
Before your meal
Making food the focus
Think about your last few meals. Were you doing anything else in addition to eating? Activities, like texting or checking in with social networks, for example, might have become such a regular part of your mealtime routine that you may not notice they’re actually imposing on your eating habits. But they are! In your meeting this week, your Leader and fellow members will share small, yet effective strategies you can use to become more mindful of what and how much you’re eating. We’ve also gathered ideas you can try right now. Pick one or two that seem doable and consider sharing your results with the group.
Before your meal
- Pay attention to food choices. When we’re in a hurry, we might just grab whatever is convenient. Planning meals ahead of time eliminates some of this last-minute temptation. But even if you have to wing it, stopping first to ask yourself whether the options are truly what you want to eat (and worth the PointsPlus® values) will help guide good selections.
- Set a smarter table. At home, use smaller plates and tall, thin glasses whenever possible. At restaurants, ask if you can have your meal served on a salad plate. Or simply divide your meal into a sensible portion for now, and ask the waiter to put the rest in a doggie bag.
- Take a quiet moment. Before you dig in, stop to reflect on your mood. A little mini-meditation before a meal can help keep emotional eating in check.
During your meal
- Take it all in. Engage all your senses. How does the food look and smell? Anticipate that first taste and really savor each mouthful as you go.
- Downsize your bites and slow yourself down. The meal shouldn’t be a race to the finish line. Take smaller bites, chew each one thoroughly and take a sip of water before raising your fork again.
- Avoid social sidetracks. Dining out with friends and family is one of life’s pleasures. Distracting (although pleasant) conversations however, can cause you to lose track of what and how much you’re eating so keep checking in with your plate (and your appetite). Also limit the time you spend around food pushers.
After your meal
- Do a quick check-in. Don't forget to track your meal. Mobile, online or your 3-Month Tracker — use whichever tool works best for you. You might also try jotting down how you're feeling at the time (satisfied, hungry, angry, preoccupied).
- Plan ahead. What would you do differently next time? How could you better prepare? Check out your Spaces and Routines tools for more ideas.
All VErsions of
the EASY MEASURE spoons
Weight Watchers Monthly Pass makes it easier to
commit to your weight-loss success and gives you a great
value.
Mindless
Eating
Mindless
eating can be defined as eating food without paying adequate attention to what
and how much is being eaten.
Mindless eating can also be influenced by environmental
factors such as friends and family members, the size of plates and glasses, big
versus small serving bowls and spoons, and even lighting and music.1
Eating mindlessly undermines weight management efforts by causing people to eat
eating too much, making poor food choices, and losing touch with feelings of
hunger and fullness.
The Effects of Serving Size
Researchers have shown that people eat more food when it is presented in large bowls or plates. In one study, moviegoers were served free popcorn in large or extra-large containers.2 Additionally, the popcorn was either fresh or stale. People ate 45 percent more fresh popcorn and 34 percent more stale popcorn from the extra-large container that from the large container, and they did not realize it. In other studies, individuals who were served larger meal portions ate more food and calories than when portions were smaller.3,4,5
Optical Illusions Affect Portion Size
Visual cues are heavily relied upon to make decisions around how much to eat and drink. A tall skinny glass looks fuller than a short, wide one, so more tends to be poured into a shorter glass.1 Portions that are the same size will look smaller on a large plate than on a smaller one,6 leading to larger portions being served when a plate size is bigger. Putting food on a small plate has the opposite effect; the portion looks larger and for many, the meal is over when the plate or bowl is empty so making these small changes can be helpful for weight management efforts.
But what happens if the bowl never is empty? Researchers who created trick bowls that refilled themselves from a hidden tube at the bottom found that study participants ate 73 percent more soup and did not know they were doing so.7
The Influence of Friends and Family
Diners tend to be influenced by the eating habits of those around them. In one study, when two friends restricted the amount of food they ate without telling a third friend, the third friend also ate less.8 Conversely, diners eat more when the people they are eating with consume large portions.9
Environmental Changes to Reduce Mindlessness
A series of small changes to one’s environment can reduce mindless eating and its effects on food intake. These can include switching to smaller plates and bowls; using tall, thin glasses; measuring and serving appropriate portions; and being aware of the influence of others at mealtime.
The Effects of Serving Size
Researchers have shown that people eat more food when it is presented in large bowls or plates. In one study, moviegoers were served free popcorn in large or extra-large containers.2 Additionally, the popcorn was either fresh or stale. People ate 45 percent more fresh popcorn and 34 percent more stale popcorn from the extra-large container that from the large container, and they did not realize it. In other studies, individuals who were served larger meal portions ate more food and calories than when portions were smaller.3,4,5
Optical Illusions Affect Portion Size
Visual cues are heavily relied upon to make decisions around how much to eat and drink. A tall skinny glass looks fuller than a short, wide one, so more tends to be poured into a shorter glass.1 Portions that are the same size will look smaller on a large plate than on a smaller one,6 leading to larger portions being served when a plate size is bigger. Putting food on a small plate has the opposite effect; the portion looks larger and for many, the meal is over when the plate or bowl is empty so making these small changes can be helpful for weight management efforts.
But what happens if the bowl never is empty? Researchers who created trick bowls that refilled themselves from a hidden tube at the bottom found that study participants ate 73 percent more soup and did not know they were doing so.7
The Influence of Friends and Family
Diners tend to be influenced by the eating habits of those around them. In one study, when two friends restricted the amount of food they ate without telling a third friend, the third friend also ate less.8 Conversely, diners eat more when the people they are eating with consume large portions.9
Environmental Changes to Reduce Mindlessness
A series of small changes to one’s environment can reduce mindless eating and its effects on food intake. These can include switching to smaller plates and bowls; using tall, thin glasses; measuring and serving appropriate portions; and being aware of the influence of others at mealtime.
Inspiration to
Motivate You.
Keep yourself
active today and every day. Log in to Live Life Active and follow the
instructions on etools
to download to your
desktop or your mobile device, and be inspired!
This month’s
Routine:
Eat all your meals
free
of distraction—TV,
computer, reading,
smartphone.
NEXT WEEK:
Make Eating Spaces Special
Member Mother's Day Recipes
Slow Cooker Banana Chocolate
Chip Pancakes
Points: 7 weight watchers points plus
Servings: 4 servings
Serving Size: 3 pancakes
Points: 7 weight watchers points plus
Servings: 4 servings
Serving Size: 3 pancakes
1/2 cup
all purpose flour
1/2 cup
whole wheat flour
2 tsp.
baking powder
1/4
tsp. salt
Pinch
cinnamon
1 ripe
banana, mashed
1 ripe
banana, sliced
1 cup
nonfat milk
1
egg
2 egg
whites
1 tsp.
coconut oil
1 tsp.
vanilla
1/4 cup
chocolate chips
Cooking
spray
In a large
bowl mix together both flours, baking powder, salt, and cinnamon.
In another
bowl, stir together the mashed banana, milk, egg, egg whites, coconut oil, and
vanilla in a bowl.
Combine
the wet and dry ingredients and mix until just combined.
Fold in
the banana pieces and chocolate chips.
Heat a
griddle (or skillet) over medium low heat. Spray with cooking spray. Add about
1/4 cup for each pancake and flip once the air bubble begin popping and the
pancake is nicely browned.
Butterfinger Dessert
adapted from Yummly.com
Servings - 16
Serving size - 1/16th of recipe Points Plus per serving - 5
Points+
1 (10") prepared angel food cake,
cut into 1' cubes
1 ( 1 oz.) package of sugar free,
fat free butterscotch pudding mix
1 1/2 cups skim milk
2 ( 8 oz. ) containers of cool
whip FREE, thawed
10 fun-sized butterfingers candy
bars, crushed ( I used mini food processor)
1. Spray 9 x 13" pan with cooking
spray. Arrange half the angel food cake cubes in bottom of pan.
2. In large bowl, combine the
pudding mix with skim milk. Whisk until starting to thicken. Fold in both
containers of cool whip FREE.
3. Pour half the "fluff" mixture
over the cubed angel food cake in pan. Top with half the crushed butterfinger
candies.
Repeat with rest of cake, fluff
and candy. Cover and refrigerate for at least an hour before serving, or
overnight. Enjoy!
Southwestern Black Bean SaladSkinnytaste.com
Servings: 13 • Size: 1/2 cup • Old Points: 1 • Weight Watcher Points+: 2 pt
Servings: 13 • Size: 1/2 cup • Old Points: 1 • Weight Watcher Points+: 2 pt
15.5 oz can black beans, rinsed
and drained
9 oz cooked corn, fresh or frozen
(thawed if frozen)
1 medium tomato, chopped
1/3 cup red onion, chopped
1 scallion, chopped
1 1/2 - 2 limes, juice of
1 tbsp olive oil
2 tbsp fresh minced cilantro (or
more to taste)
salt and fresh pepper
1 medium hass avocado, diced
1 diced jalapeno (optional)
Directions: In a large bowl, combine beans, corn, tomato, onion, scallion, cilantro, salt and pepper.
Squeeze fresh lime juice to taste and stir in olive oil.
Marinate in the refrigerator 30 minutes.
Add avocado just
before serving.
Makes about 6 1/2 Cups
Lightened Up Chicken Cordon
Bleu
www.mykitchenadventures1.blogspot.com
adapted from Taste of Home
Servings - 8
Serving size - 1 chicken breast with about 2 TBS sauce
Points plus per
serving - 7 points+
8 boneless, skinless
chicken breasts ( 4 oz. each)
salt and
pepper
8-1 oz. slices of extra
lean ( 5% fat) deli ham
4- 1 oz. slices of center
cut Swiss cheese, cut in half
1/4 cup all purpose
flour
1/2 cup
eggbeaters
2 TBS. dijon
mustard
1 cup Kellog's cornflake
crumbs
1/2 tsp.
paprika
1/2 tsp. garlic
powder
1/2 tsp.
salt
1/4 tsp. fresh ground
pepper
cooking spray or
misto
For Sauce:
1 can 98% fat free
condensed cream of chicken soup, undiluted
1/2 cup buttermilk,
lowfat
1 tsp. lemon
juice
1. Pound chicken breasts
between sheet of plastic wrap to 1/4 inch thickness. Sprinkle with salt and
pepper.
2. Place a cheese slice
half ( freeze first until just slightly firm, but still pliable) and one piece
of ham on non-shiny side of chicken breast,
keeping the ham and
cheese in the very middle of the breast.
Fold up jelly roll style,
from short end. Secure with toothpick if desired. Place aside, with seam side
down and repeat with remaining breasts.
3. Set up breading
stations. Put flour into shallow bowl. In another shallow bowl, combine
eggbeaters and dijon mustard. In a third bigger bowl,
combine the cornflake
crumbs with the paprika, garlic powder, salt and fresh ground pepper. Mix to
combine.
4. Preheat oven to 350
degrees F. Line a baking sheet with parchment or spray with cooking spray.
5. Dip the chicken in the
flour, shaking off excess. Next dredge in the eggbeaters/dijon mustard mixture
and finally, gently roll in cornflake mixture.
Place on baking sheet
seam side down. Spray with cooking spray or misto.
6. Bake for 25 -30
minutes or until meat is no longer pink.
7. While the chicken is
in the oven, combine the soup and buttermilk in a small saucepan.
Cook over low heat until
warm. Add the lemon juice. Serve over the baked chicken.
Oh Boy It’s Taco Night
!
Ingredients
1 pound lean ground beef
1 cup diced onions
1 tablespoon minced garlic
1 package (1 ounce) Lawry’s Taco
Seasoning
⅔ cup water
1 box (12 shells) taco shells, we used Mission
white corn taco shells
Topping
2 cups or more chopped or shredded romaine lettuce,
as desired
1 1/2 cups or more chopped tomatoes, as
desired
3/4 cup (3oz) reduced-fat cheddar cheese or lite
Mexican blend
1. In a large pan or skillet, add the beef, onions,
and garlic. Sauté together until the meat is browned. Bring
to sink, pour in a colander and drain off any
excess fat. Add beef mixture back to the pan.
2. Add taco seasoning, water and mix well. Bring to
a boil, turn heat to simmer and cook for 5 minutes.
2. To make one taco-add about 1/4 cup taco meat to
the shell. Fill with as much lettuce and tomato you
desire and top with 1 tablespoon
cheese,
Makes 12 tacos
Serves 6 (2 tacos
each)
Weight Watchers POINTS PLUS 3
Perfect Roast Chicken
Servings - approx. 6 - 8 per bird
Serving size - 3 oz. cooked white meat, no skin, no bone OR 3 oz. dark
meat, no skin with bone
Points Plus per serving - 3
points+
www.mykitchenadventures1.blogspot.com
For spice rub: ( amounts for one bird,
double if making two)
(It's bestto make the spice rub before you even
start to work with the chicken)
2 large garlic cloves, minced
2 tsp. kosher salt
1 tsp. fresh ground black pepper
1 TBS. brown sugar
1 TBS. smoked paprika
1/2 tsp. dried thyme
1/2 tsp. rubbed sage
1/2 tsp. onion powder
1/4 tsp, dried rosemary
1. Combine all spice rub ingredients in small
bowl. Set aside.
For Chicken: ( amounts for one bird, double
if making two)
1-3 to 3 1/2 pound whole chicken, giblet package
removed, rinsed and patted dry with paper towels
2 TBS. unsalted butter, cut thinly into 4
squares
Spice rub ( above)
salt and pepper ( for cavity)
1/2 small onion, coarsely chopped into 2 or 3 pcs
1 - 2 cloves garlic, smashed
1/4 of a fresh lemon
handful of fresh parsley
pc of kitchen twine or string to truss the legs
together
nonstick cooking spray
1. Preheat oven to 425 degrees F. Spray roaster
and rack with nonstick cooking spray.
2. Season cavity of prepared chicken generously
with salt and pepper. With fingers, gently separate the breast skin from the
meat to make a pocket.
Rub some of the spice rub inside the pocket and
insert the butter, 2 pcs per side. Insert into cavity, the garlic, onion, and
then squeeze the lemon
inside the cavity and on top of the bird, and pop
into cavity. Stuff in the parsley. Truss the legs together with string.
3. Massage the rest of the spice rub all over the
outside skin of the chicken. Spray with cooking spray.
4. Roast in 425 degree oven for approx. 20-25
minutes per pound. ( If roasting two birds, just account for the time as if you
were roasting one)
Check for doneness by inserting instant read
thermometer into thickest part of thigh. If it reads 165 degrees F, it's ready
to come out.
Let rest, loosely covered in foil, for 15 - 20
minutes. ( this will allow the internal temp to increase to around 170 as well)
5. Remove string on legs, carve and enjoy!
|
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