Midweek Minutes May 18, 2013
Midweek
Minutes
May 18,
2013
Hello, Winners!
I am excited, can you tell? School is
OUT for the summer! Even if you aren't getting out of school, the season and the
routines are changing. SUMMERTIME! What does that mean for you? Does it mean
BALLGAMES? MEMORIAL DAY? WEDDINGS? REUNIONS? GARDENING? THE SWIMMING POOL? BBQs?
ROAD TRIPS and VACATIONS? (It means I still have to finish the yearbook, at
school for a couple of weeks), but my point is...now is the time to PLAN AHEAD
for the upcoming summer season. NO MORE EXCUSES!!! AND...we don't want the
season to slip by too fast. It will, you know...and are YOU ready to make this
YOUR summer?
If you are like me, you have a list of
summer chores to do...even if you are not a teacher. On the one hand, I am so
excited to get going on several projects. On the other hand, I think of ALL the
chores and projects I need to do, I get discouraged and want to procrastinate.
There are also fun things I want to do this summer, so I shall look at those as
rewards for doing what's necessary. I can work on tasks one day at a time, chunk
them down, and reward myself (not with food) when each job gets done. I have
some resting to do as well because that's all part of the summer routine...to
refresh myself mentally, and I want to work on building a strong WW summer this
year as well.
Where does
Weight Watchers fit in? Let's travel together through the summer with WW. Let's
work the program one day at a time, and then reward ourselves with NON-FOOD
rewards for our milestones. Are you with me? We want to enjoy the summer
(AND MAKE IT LAST AWHILE). We also want to focus on ourselves and NOT use the
summer as an excuse to relax the program. Let's NOT get the "vacation mentality"
in our weight management efforts. It's easy to get into the mindset that you
will get back into "the routine" when school starts...but that is where we get
into trouble!
Summer is NOT the time to let
the program slide, so be SURE to plan to attend your meetings this summer! You
know you can even go to a WW meeting even when you are out of town. I invite any
former Edgar meetings to Superior, Hastings, or Geneva (with Leader Pat) to
continue your journey.
Let's have the BEST summer
ever...thinner...fitter...and journeying to our goals! Proclaim this "the summer
of ME!" Remember, when you are struggling, YOU
NEED THE MEETING! When you are ON PROGRAM, the MEETING NEEDS YOU!!!! I shall see
you this week for sure, right??? RIGHT!
A BIG SHOUT
OUT goes to Superior for almost DOUBLING their attendance since January!
WOO-HOO!!!! Let's keep it up all summer! If Superior is wanting the POTLUCK
this week, that would be our last May meeting because of Memorial Day.
Otherwise, June 3 sounds good to me too.
I have this newsletter and last week's
newsletter to put on the blog page...it's found at Google on blogger.com. I
will also be putting them on the member Facebook page. Meanwhile, enjoy the rest
of the weekend and stay safe from the storms. See you in the meeting room!
--Zig
These Members earned
straight A's this week!
Total Losses:
Superior -24
lbs.
Hastings -10.6
lbs.
5 lb.
star
Donna S.
(S)
Deb H.
(S)
15lb.
star
Marla F.
(S)
40 lb.
star
Janice M
(S)
10%
Nancy H.
(H)
BIGGEST
LOSER
Superior: Marla
F.
Hastings: Courtney P.
Make Eating Spaces Special
Surrounding
yourself with a pleasant ambience at mealtimes can actually help you eat less
overall. Here’s how to dine in style, wherever you
are.
When you sit down to eat, you’re
not just paying attention to the food on your plate. You take in the
surroundings and observe how the food is presented. Positively engaging all your
senses during mealtimes makes food more appealing, promotes healthy eating
behaviors and increases satisfaction. Last week, when we introduced you to this
month’s Routine — Eat all your meals free of distraction — the focus was on
eliminating disruption and disturbance that might detract from your ability to
focus on the food. This week, your Leader will introduce some simple strategies
that can enhance your meal, and turn a plain-old eating experience into
something special.
Adding ambience
Using a plastic fork to dig into a carton of Chinese takeout at a messy dining room table doesn’t even compare to arranging the food on a plate, clearing away clutter and sitting down with real silverware. These small swaps mean you’ll likely be more relaxed and will probably eat slower — and the food might even taste better as a result! No fancy dishes are required (although by all means use them if you have them). The idea is to give the occasion of eating the attention, care and focus it deserves.
Using a plastic fork to dig into a carton of Chinese takeout at a messy dining room table doesn’t even compare to arranging the food on a plate, clearing away clutter and sitting down with real silverware. These small swaps mean you’ll likely be more relaxed and will probably eat slower — and the food might even taste better as a result! No fancy dishes are required (although by all means use them if you have them). The idea is to give the occasion of eating the attention, care and focus it deserves.
Think about a meal you enjoyed at
a nice restaurant. What made it feel special? Was it the table setting? Flowers,
lighting or other décor elements? Some soft music playing? Was the food arranged
beautifully on the plates? Try to set up your meals at home in a similar way.
Inexpensive accessories like cloth napkins, candles and a flower or two from the
yard (use a juice glass as an improvised vase) are easy ways to add touches of
restaurant-style ambiance. Even a microwaved frozen meal will taste better if
you serve it this way!
Platter up
Once you have the décor figured out, think about ways you can make the presentation of the food itself more elegant. Restaurants garnish plates with all kinds of things that you can try at home: a sprinkle of chopped fresh herbs, lemon or orange slices, freshly grated cheese or a dollop of fat-free Greek yogurt or sour cream. Serve condiments in small bowls at the table instead of plopping the plastic bottle right down.
Once you have the décor figured out, think about ways you can make the presentation of the food itself more elegant. Restaurants garnish plates with all kinds of things that you can try at home: a sprinkle of chopped fresh herbs, lemon or orange slices, freshly grated cheese or a dollop of fat-free Greek yogurt or sour cream. Serve condiments in small bowls at the table instead of plopping the plastic bottle right down.
When you’re away from home
Opt for restaurants that aren’t rowdy and chaotic, if possible. Of course, sometimes you’ll be out and about and a sit-down meal — even a casual one — isn’t an option. But you can still try some of the at-home tips to enhance your experience: sit yourself down at a table or bench, transfer food from a container or bag to a paper plate, pour a bottled beverage into a plastic cup, and unfold your napkin on your lap before you dig in.
Opt for restaurants that aren’t rowdy and chaotic, if possible. Of course, sometimes you’ll be out and about and a sit-down meal — even a casual one — isn’t an option. But you can still try some of the at-home tips to enhance your experience: sit yourself down at a table or bench, transfer food from a container or bag to a paper plate, pour a bottled beverage into a plastic cup, and unfold your napkin on your lap before you dig in.
At work, try to avoid eating at
your desk whenever you can. Even a table at the cafeteria is a better bet. For
those days when you’re really stuck, keep an instant-elegance lunch kit in a
drawer with a nice plate or two, a glass, real silverware and a pretty place mat
so you can set up a special spot.
Homework time
At this week’s meeting, your Leader will give you a little “homework assignment.” It’s easy: Just use your smartphone or a digital camera to take a “before” and “after” picture of a meal you eat this week, using some of the presentation tips discussed here and in your meeting.
At this week’s meeting, your Leader will give you a little “homework assignment.” It’s easy: Just use your smartphone or a digital camera to take a “before” and “after” picture of a meal you eat this week, using some of the presentation tips discussed here and in your meeting.
PRODUCT OF THE WEEK:
Popped Snacks $3.50 ! ! !
AND
PLUS
Oatmeal and
Smoothies—$4.95
Fitness Products—$5 off
Bundle these books: Shop + Eat Out—$20 together
Raisin 'n Honey Cereal Bar—$3.50/box
Fitness Products—$5 off
Bundle these books: Shop + Eat Out—$20 together
Raisin 'n Honey Cereal Bar—$3.50/box
Countdown to Summer Challenge: Week 1
Ready... set... swimsuit!
Take part in our four-week challenge and face summer in confidence and
style.
Maybe you’re doing great on Plan and are looking forward
to showing off a trimmed-down figure. Or maybe your motivation has been waning
lately, and the thought of baring it all on the beach makes you want to take a
3-month vacation to Antarctica. Either way, the Countdown to Summer Challenge is
for you.
A month isn’t necessarily enough time to work miracles on
the scale, but you can still make the most of the next few weeks to hone
healthier habits and refresh your weight-loss mindset.
Each week we’ll share a few simple tricks that can help
you get back on track or stay motivated. Focus on just one or two at a time, and
declare your commitment on the Countdown
to Summer Community Challenge. By the time summer rolls around, you’ll be
embracing healthy changes with renewed energy — and a sunnier outlook.
Week 1: Get outside and get
moving
Kick off the challenge by taking that first step in the right direction — literally. Try some fun outdoor activities that will get you moving more than you already do.
Kick off the challenge by taking that first step in the right direction — literally. Try some fun outdoor activities that will get you moving more than you already do.
- There’s still time to commit to the Weight Watchers Live Life
Active Challenge. You can get customized workouts and activity
recommendations based on your fitness personality.
- Check your local recreation department’s directory and sign up for a group
event or class, which are usually pretty affordable. Tennis, basketball, and
swimming are some common offerings. Some towns offer more “exotic” options like
rowing and golf.
- Discover new places to explore outdoors. Local trails and parks are one
option, but gardens and arboretums may also have extensive walking paths and
gorgeous scenery to boot. Instead of meeting friends for lunch or dinner this
week, get together somewhere that’s beautiful and gets you moving.
- For kids, summer is all about having fun playing outside. Revisit your youth with activities like jump rope and hopscotch, or join in your own children’s games for active family fun.
How to Eat Mindfully – Anytime, Anywhere
Expert tips on how to pay
attention to your meal – even when you’re multitasking at work, in your car or
with the kids.
The idea of eating mindfully sounds like a luxury: You savor each morsel of
food, breathing in its aroma, admiring its color and shape. As soon as you take
a bite, you admire its taste, temperature and texture. Is it smooth or crunchy?
Salty or sweet? Spicy or bland? You notice how the flavor changes as you chew
your food slowly and thoroughly, setting down your fork in between bites and
breathing deeply as you check in with your body to ask if it wants another. When
you’re finished, you are perfectly satiated – no longer hungry, but not full and
definitely not stuffed. Eating is pleasure, and you have nourished your body in
compete harmony with the universe.
Sounds fabulous, right? But it also sounds like a lot of work. It’s hard to make each bite of food an extraordinary experience, especially when real life gets in the way. There are emails to be sent, bills to be paid, kids to be shuttled. Sometimes a meal has just gotta be a meal.
Yet research shows that so-called mindful eating might be helpful when working to lose weight. It helps you eat more slowly which may lead to consuming consume fewer calories, as you give your body time to signal your brain that you’ve have enough. It also helps you gain more satisfaction from your food. One recent study found that our perception or “memory” of what we eat determines how full we feel afterward, no matter how much we’ve actually consumed. How many of us have eaten in front of the computer or while watching TV, only to look up and ask, “I’m finished already?”
The challenge is to fit mindful eating into our daily lives. Experts say it’s not that hard. “We often kid ourselves about how busy we are,” explains Brian Wansink, Ph.D., professor of consumer behavior at Cornell University and author of the forthcoming Slim by Design: Mindless Eating Solutions for Everyday Life. “It takes just 15 minutes to really enjoy a meal.”
Whether you’ve got fifteen minutes or five, experts agree you can eat mindfully wherever you are. You’ll starve if you wait until the perfect time and place to get into a mindful state of mind. “You can do it anywhere,” says Lilian Cheung, R.D., a nutritionist at the Harvard School of Public Health and co-author of Savor: Mindful Eating, Mindful Life. Just use these simple strategies:
Sounds fabulous, right? But it also sounds like a lot of work. It’s hard to make each bite of food an extraordinary experience, especially when real life gets in the way. There are emails to be sent, bills to be paid, kids to be shuttled. Sometimes a meal has just gotta be a meal.
Yet research shows that so-called mindful eating might be helpful when working to lose weight. It helps you eat more slowly which may lead to consuming consume fewer calories, as you give your body time to signal your brain that you’ve have enough. It also helps you gain more satisfaction from your food. One recent study found that our perception or “memory” of what we eat determines how full we feel afterward, no matter how much we’ve actually consumed. How many of us have eaten in front of the computer or while watching TV, only to look up and ask, “I’m finished already?”
The challenge is to fit mindful eating into our daily lives. Experts say it’s not that hard. “We often kid ourselves about how busy we are,” explains Brian Wansink, Ph.D., professor of consumer behavior at Cornell University and author of the forthcoming Slim by Design: Mindless Eating Solutions for Everyday Life. “It takes just 15 minutes to really enjoy a meal.”
Whether you’ve got fifteen minutes or five, experts agree you can eat mindfully wherever you are. You’ll starve if you wait until the perfect time and place to get into a mindful state of mind. “You can do it anywhere,” says Lilian Cheung, R.D., a nutritionist at the Harvard School of Public Health and co-author of Savor: Mindful Eating, Mindful Life. Just use these simple strategies:
- Focus on your food. “The key is to focus on the food itself and not
get carried away by thoughts or what’s happening around you.” She suggests
closing your eyes and taking one or two deep breaths to switch gears. You can do
this on a park bench, in a dentist’s office waiting room, at a meeting – even
while in the (parked) car during a busy errand day. “Try to pull into a parking
lot, where you’ll have fewer distractions,” suggests Wansink. “You’ll want to
enjoy your meal as much as possible. That’s not going to happen at a stop
light.”
- Make the most of the moments you do have. “Be aware of how much time
you have to eat,” urges Cheung. “If you only have 10 minutes, consider splitting
your lunch into two parts. Truly savor your food, then attend your next meeting
and eat the rest later.” Or in cases when that’s impossible, at least recognize
that you’re not eating mindfully. “If you can’t avoid eating while
driving, at least be aware that you are eating in a rush,” she says. That’s a
valuable lesson, too. Over time, you’ll be able to distinguish between the two
states. As you learn how much better eating mindfully feels, you’ll be
more inspired to make it a priority.
- Step away from your desk. We all know how much the French enjoy life
with their supposed two-hour lunches outside the office. But sometimes you just
can’t get away. Stop and step out of the cube, even if you’re just walking down
the hall to the break room, advises Wansink. “People like others to think
they’re so swamped they can’t possible break away,” he says. “But you’re going
to get much more of a lift eating with another person than sitting at your desk
surfing the Internet or looking at someone’s Facebook post of cute
cats.”
- Keep mealtimes relaxed and fun. You do the things to set up the right physical environment to support your weight-loss goals: Not keeping junk in the house. Walking past the donuts in the conference room. Avoiding buffets. Your emotional environment matters, too. Research shows that people eat faster when they’re stressed or upset. So don’t start heated arguments when you sit down to eat. Save sensitive discussion topics for after dinner, even if it means changing the subject suddenly – do it with a smile and your dinner companions will likely follow suit. Bon appetit!
THIS WILL BE WEEK 5...so be
sure you are attending your
meetings and recording your activity!
Uncover The Art Of Food Presentation
Give your
home-cooked fare some professional pizazz with tips from food stylist and home
economist, Sue Ashworth.
When we see gorgeous photographs of delicious food, we
want to eat it! Yet just how do the experts make it look so good, and what are
the tricks and techniques? We give you the lowdown.
It’s all in the planning
Any meal or recipe is a balance of four vital components: colour, aroma, taste and texture. These combine to please your eyes, your nose and your palate, so when you’re thinking about what to cook, include different foods to satisfy your senses. It’s even more important to make food look good when you’re trying to lose a few pounds, then you can take pride in its appearance and slowly savor every mouthful, rather than bolting down a plateful of unattractive slop.
Picture this!
Imagine steamed white fish with boiled potatoes and cabbage. Hmmm. Not appealing! Yet take the same three ingredients and mash the potatoes, top with lightly cooked shredded green cabbage and sit a seared fillet of fish on the top, sprinkled with lemon zest and juice with some chopped fresh parsley and you have a different picture. Look closely at those attractive food photographs and you’ll see that it’s all about contrasting colours, shapes and textures, as well as the flavours of the food.
Translate into great meals for Weight Watchers
So, when planning your meals, try to think about the balance of sensations that make food such a pleasure. Right on target for Weight Watchers is to enjoy the different colors, textures and flavors that fruits and vegetables can bring to your meals, brightening up your plate to make an appetizing meal. And they’re all Power Foods too! Chances are you’ll be eating far more of these foods than you used to, and we’re guessing that you’ll be relishing all those lovely colors and flavors.
Take care
Whatever recipe you’re making, whether it’s a simple sandwich or a meal for a special occasion, so much depends on the care you take. And that can mean technique, so try to polish your skills. Take time to read your recipe, then prepare all you can before you start to cook, and do your best to follow the instructions, without under- or over-cooking. Vegetables are best (and better for you) when they retain their crunch and color, so avoid boiling them to within an inch of their lives!
Get tooled up
It’s amazing how many kitchens lack basic tools of the trade, yet have fancy gizmos that hardly ever get used. A good chef’s knife, a knife sharpener, razor-sharp scissors, an efficient peeler and a couple of decent chopping boards will be used almost every single day. They’re the bedrock of good preparation and presentation. Neatly cut meat, poultry, fish, vegetables and fruit are the starting point for any recipe, and it matters to cut them nicely. Watch any good cook or TV chef – it shows!
Plate perfection
Serve hot food on heated plates, so you can take a little longer arranging it. First impressions are important if we want people to enjoy our efforts. Simple plates are often the best, as busy patterned plates can detract from the food. And choose plates that are big enough, so that you’re not cramming everything into a small space. You need room for all those gorgeous veggies! Keep food neat; try not to slop it onto the plates. Clean around the edges of the plate with paper twoel if you make a mess – it only takes seconds.
A bit of garnish
You might think that garnishes a are pointless fuss. Fair enough, you’re not likely to want to embellish your food for a busy midweek supper. Yet when it’s for a special occasion, simple garnishes can add that all-important finishing touch, adding contrasting color and texture to make the meal look good. A swirl of natural yogurt and chopped fresh coriander on a spicy soup; lemon wedges and parsley sprigs with grilled fish; fragrant rosemary with grilled lean lamb steaks; sliced strawberries on top of a summer fruit mousse. These extras make such a difference.
Not a natural?
If you struggle to make food look good, keep it simple. Your friend might be the best cake decorator in the country, yet if you make a simple low-fat yellow cake flavoured with finely grated orange zest, and spread the top with a frosting of low fat cream cheese and natural yogurt with more orange zest, topped with lots of randomly arranged sliced fresh strawberries, it would look fabulous! Use the same principle for decorating cup cakes or sweet muffins too. And use edible fresh flowers in the summer for decorating puddings: rose petals, marigolds, nasturtiums and violets can make a pudding or other cold dessert look amazingly arty.
On course
If you love food (and we’re assuming you do) why not brush up your skills by taking a class? Local adult education centers often have a good range to choose from, and it’s so empowering to learn something new. Besides, it might divert your focus from eating food to preparing it even more beautifully!
It’s all in the planning
Any meal or recipe is a balance of four vital components: colour, aroma, taste and texture. These combine to please your eyes, your nose and your palate, so when you’re thinking about what to cook, include different foods to satisfy your senses. It’s even more important to make food look good when you’re trying to lose a few pounds, then you can take pride in its appearance and slowly savor every mouthful, rather than bolting down a plateful of unattractive slop.
Picture this!
Imagine steamed white fish with boiled potatoes and cabbage. Hmmm. Not appealing! Yet take the same three ingredients and mash the potatoes, top with lightly cooked shredded green cabbage and sit a seared fillet of fish on the top, sprinkled with lemon zest and juice with some chopped fresh parsley and you have a different picture. Look closely at those attractive food photographs and you’ll see that it’s all about contrasting colours, shapes and textures, as well as the flavours of the food.
Translate into great meals for Weight Watchers
So, when planning your meals, try to think about the balance of sensations that make food such a pleasure. Right on target for Weight Watchers is to enjoy the different colors, textures and flavors that fruits and vegetables can bring to your meals, brightening up your plate to make an appetizing meal. And they’re all Power Foods too! Chances are you’ll be eating far more of these foods than you used to, and we’re guessing that you’ll be relishing all those lovely colors and flavors.
Take care
Whatever recipe you’re making, whether it’s a simple sandwich or a meal for a special occasion, so much depends on the care you take. And that can mean technique, so try to polish your skills. Take time to read your recipe, then prepare all you can before you start to cook, and do your best to follow the instructions, without under- or over-cooking. Vegetables are best (and better for you) when they retain their crunch and color, so avoid boiling them to within an inch of their lives!
Get tooled up
It’s amazing how many kitchens lack basic tools of the trade, yet have fancy gizmos that hardly ever get used. A good chef’s knife, a knife sharpener, razor-sharp scissors, an efficient peeler and a couple of decent chopping boards will be used almost every single day. They’re the bedrock of good preparation and presentation. Neatly cut meat, poultry, fish, vegetables and fruit are the starting point for any recipe, and it matters to cut them nicely. Watch any good cook or TV chef – it shows!
Plate perfection
Serve hot food on heated plates, so you can take a little longer arranging it. First impressions are important if we want people to enjoy our efforts. Simple plates are often the best, as busy patterned plates can detract from the food. And choose plates that are big enough, so that you’re not cramming everything into a small space. You need room for all those gorgeous veggies! Keep food neat; try not to slop it onto the plates. Clean around the edges of the plate with paper twoel if you make a mess – it only takes seconds.
A bit of garnish
You might think that garnishes a are pointless fuss. Fair enough, you’re not likely to want to embellish your food for a busy midweek supper. Yet when it’s for a special occasion, simple garnishes can add that all-important finishing touch, adding contrasting color and texture to make the meal look good. A swirl of natural yogurt and chopped fresh coriander on a spicy soup; lemon wedges and parsley sprigs with grilled fish; fragrant rosemary with grilled lean lamb steaks; sliced strawberries on top of a summer fruit mousse. These extras make such a difference.
Not a natural?
If you struggle to make food look good, keep it simple. Your friend might be the best cake decorator in the country, yet if you make a simple low-fat yellow cake flavoured with finely grated orange zest, and spread the top with a frosting of low fat cream cheese and natural yogurt with more orange zest, topped with lots of randomly arranged sliced fresh strawberries, it would look fabulous! Use the same principle for decorating cup cakes or sweet muffins too. And use edible fresh flowers in the summer for decorating puddings: rose petals, marigolds, nasturtiums and violets can make a pudding or other cold dessert look amazingly arty.
On course
If you love food (and we’re assuming you do) why not brush up your skills by taking a class? Local adult education centers often have a good range to choose from, and it’s so empowering to learn something new. Besides, it might divert your focus from eating food to preparing it even more beautifully!
One way to avoid diving into a
colleague's birthday cake is to stay away from the celebration altogether, but
that's not always the best solution.
Doing that may feel more like
punishment than healthy living, and depriving yourself can often backfire in the
not-so-long run. When you want to join the party, try these tips and tricks.
ACTION
PLAN
• Decide how
manyPointsPlus® values you're going to
use
• Pre-track, and
enjoy
• Track even BLTs (bites, licks and
tastes)
• Come bearing
fruit
• Take a seat by the
door
Decide how many
PointsPlus® values you're going to use.
Whether you've got advance warning, or if someone's surprise party is also a
surprise to you, take a quick look at your PointsPlus budget for
the day and week and decide how many you're willing to spend. Consider the
quality of the offerings, too. Fantastic cheesecake? That might be worth dipping
into your weekly PointsPlus Allowance. Generic supermarket sheet
cake?
Maybe not so much.
Pre-track, and
enjoy. If you have enough notice and you know you want to partake, then
pre-track a reasonable guess at what you'll have (small slice of chocolate cake,
a piece of pizza) and enjoy it guilt-free.
Track even BLTs (bites,
licks and tastes). A half-slice of cake, mini-cookie or handful of
chips do add up. Savor them, then track them.
Come bearing
fruit. Head to the next celebration munching on a ripe, juicy pear (or
whatever's in season) and you'll be less likely to grab a plate of
cake.
Take a seat by the
door. Enjoy your slice, chuck your plate and then remove yourself from
arm's reach of the food. You'll be less likely to reach for more if you have to
get up to do so.
NEXT WEEK'S
TOPIC
"PointsPlus Value
Surprises"
What gets in the way of always
knowing
PointsPlus
values? This meeting will be GREAT!
Member
Recipes
Seven Layer
Salad
8 cup(s) shredded romaine lettuce
1 cup(s) frozen peas, thawed
1 medium yellow bell pepper,
diced
1 cup(s) halved grape tomatoes or quartered
cherry tomatoes
1 cup(s) sliced celery
1/2 cup(s) sliced scallions
3/4 cup(s) nonfat plain
yogurt
3/4 cup(s) low-fat mayonnaise
2 teaspoon(s) cider vinegar
1 teaspoon(s) sugar
1/4 teaspoon(s) garlic powder
1/4 teaspoon(s) salt
1/4 teaspoon(s) freshly ground
pepper
1/2 cup(s) shredded reduced-fat Cheddar
cheese
1/2 cup(s) thinly sliced fresh
basil
3 strip(s) cooked bacon, crumbled
Place lettuce in a large bowl. Layer peas, bell pepper,
tomatoes, celery, and scallions on top.
Whisk yogurt, mayonnaise, vinegar, sugar to taste,
garlic powder, salt, and pepper in a medium bowl until smooth.
Spread the dressing evenly over the top of the salad (an
offset spatula is handy for this, if you have one).
Sprinkle with cheese, basil, and bacon. Serve room
temperature or chilled.
Serves 10. 1 Cup =2 PP
Copy Cat Panera Bread Broccoli Cheese
Soup
2 tablespoons butter
2 tablespoons flour
2 cups fat free half and half
2 cups chicken broth (I use dry soup base – 2 teaspoons dry
mix with 2 cups water)
10 ounces fresh broccoli, chopped
1 cup carrots, chopped
8 ounces sharp cheddar cheese (don’t go low fat on this
ingredient!)
salt and pepper to taste
Melt butter in stock pot. Add the flour and stir to a paste
for about 2 minutes.
Slowly add the fat free half and half – you are basically
starting with a roux.
Once you have your thick white sauce, add chicken broth,
broccoli and carrots.
Simmer for 30 minutes or until the veggies are tender.
The only thing I don’t like about Panera’s soups is that
sometimes I have a giant piece of broccoli in my soup, so I pureed mine.
Remove from heat and stir in cheese until melted. I tend to
under salt the soup because I think the cheese is salty enough, but you can
decide for yourself!
This made 7 cups of soup for me: Each one cup serving: 7
PP
Summer Vegetable Crepes
Recipe
4 9-inch “ready-to-use” crêpes
2 cups chopped cumber
1/4 cup red onion, chopped
1 cup green beans, chopped
1/2 cup fresh jicama, cut into thin
strips
1/2 cup fresh corn kernels
1/2 cup chopped fresh chives
1/4 cup fresh cilantro, finely
chopped
Zest from 1 lime
3 cloves garlic, minced
1/3 cup reduced-fat sour cream
3 tsp lime juice
1 cup part-skim ricotta cheese
1 1/2 tsp salt
1/2 tsp freshly ground pepper
Stir sour cream, 1/4 cup chives, lime
juice, 1/2 teaspoon salt, and 1/4 tsp pepper in a small bowl until combined, and
set aside.
Combine cucumber, green beans, jicama,
corn, and onion. Stir in ricotta, lime zest, the remaining 1/4 cup chives,
cilantro, garlic, and the salt and pepper.
To roll crêpes, place one on a piece of
parchment or wax paper (or leave it on the piece of plastic separating the
crêpes in the package).
Spoon one-fourth of the vegetable-cheese
mixture (about 3/4 cup) down the center of the crêpe. Use the paper (or plastic)
to help you gently roll the crêpe around the filling.
Place the crêpe seam-side down on serving
plate. Repeat with the remaining crêpes and filling.
Serve each crêpe topped with 2 tablespoons
of the reserved sauce and more chives, if desired.
Entire recipe makes 4 servings
Serving size is 1 crepe and 2 tbsp of cream sauce
Each serving = PointsPlus® Value: 4
Serving size is 1 crepe and 2 tbsp of cream sauce
Each serving = PointsPlus® Value: 4
Oregon Tuna
Melts
2 can(s) (6-ounce) albacore
tuna
1/4 cup(s)
finely diced red onion
1/4 cup(s)
extra-virgin olive oil
1 tablespoon(s)
balsamic vinegar
1 tablespoon(s)
minced basil
1/2 teaspoon(s)
crushed red pepper
Salt and freshly ground pepper
4 ciabatta rolls, split
Dijon mustard and mayonnaise, for spreading
8 (6
ounces) 1/4-inch-thick slices of Swiss or cheddar
cheese
16 1/8-inch-thick lengthwise slices of kosher dill pickle
2 tablespoon(s)
unsalted butter, softened
In a medium bowl, mix the tuna with the onion, olive
oil, vinegar, basil, and crushed red pepper. Season with salt and
pepper.
Heat a panini press or griddle. Spread the cut sides of
the rolls with mustard and mayonnaise and top each roll half with a slice of
cheese.
Spread the tuna salad on the bottoms and cover with the
pickles. Close the sandwiches and spread the outsides of the rolls with the
butter.
Add the sandwiches to the press and cook over moderate
heat until the cheese is melted, about 6 minutes. Cut the sandwiches in half and
serve.
Serves 4, but I have not done the PP Values...if you want to figure
it and send it to me, that would be great!
Strawberry Mint Fruit
Salad
POINTSPLUS® Value: 4
Servings: 1 Servings
Servings: 1 Servings
1 Weight Watchers Strawberry Smoothie Low-Fat Frozen Yogurt Bar
¼ cup diced watermelon
¼ cup diced pineapple
¼ cup diced strawberries
1 tsp fresh minced mint
½ cup fat-free cottage cheese
Instructions
Place frozen yogurt bar in a microwaveable safe bowl and heat for 45-60
seconds or until melted.
Toss with diced fruit and fresh mint and serve over cottage cheese.
Serving Size: 1 ½ cups per serving
Skinny Root Beer
Float
1-1½ cups(8-12 ounces) chilled diet root beer, I used A&W diet root
beer
½ cup Breyers fat-free creamy vanilla ice cream or fat-free frozen
yogurt
1. Pour 1 cup diet root beer into a tall glass. Drop in ½ cup scoop of ice
cream.
Taste it. If desired, add ½ cup more diet root beer.
2. Serve with a straw.
Makes 1 serving = 2 PP
Fruit and Yogurt
Popsicles
1 cup cold water
1 cup frozen fruit (anything you like; strawberries,
blueberries, mango, pineapple)
1 banana
6 oz fruit flavored non fat Greek Yogurt
1. Blend all ingredients in your blender.
2. Pour into molds.
3. Freeze until completely frozen.
4. Gently dip bottom of mold in warm water to loosen
popsicles.
Cherry Lemonade
Super-Slushie
PER SERVING (1/2 of recipe, 1 glass):
PointsPlus®
value 2*
One 2-serving packet (about 1 tsp.)
sugar-free lemonade powdered drink mix (like the
kind by Crystal Light or True
Lemon)
1 1/3 cups frozen unsweetened dark sweet
cherries
1 1/3 cups crushed ice or 6 - 10 ice
cubes
In a tall glass, dissolve drink mix in 2
cups cold water.
glasses and enjoy!
MAKES 2 SERVINGS
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