Midweek Minutes May 4, 2013



Midweek Minutes
May 4, 2013
Hola, Winners!

We're all sick of the cold and wet weather...maybe we're done with winter??? It was an interesting week. Monday was gorgeous, but I drove home in the sleet and snow from Edgar on May Day. Nevertheless, May is here! That means the end of the school year is in sight! It means that there will be lots of parties, promotions, and programs that we will be required to attend between now and then. There's FOOD everywhere!!! Not too much of it will include healthy choices, I might add.

So, it's not only Cinco de Mayo, but also all of the special occasions that seem to hit us full in the face this time of year can wreck havoc on our Weight Watchers' plan! It's kind of the beginning of the summer, a turning point in the year, and I always think of its cousin, the winter holidays, which cause so many folks to want to lose weight in January. So, in my mind, I am thinking that I don't want to start my summer with regret over what I ate for 3 weeks before school was out! I am working on my game plan for all these occasions now. Are you?

Here's an excerpt from an article I found at www.cinnamonhearts.com:
"Contrary to popular belief, original Mexican cocina (cuisine) was healthful and light. The Aztec diet was primarily vegetarian and was based on indigenous crops of corn, beans, chiles, tomatoes, and squash (coastal regions also consumed fish and seafood). The heavy, fried Tex Mex fare, which people usually associate with Mexican cuisine, is not at all representative of the diverse cuisines of Mexico. Authentic Mexican cuisine boasts a delicious combination of fresh vegetables, wholesome grains, hearty legumes, and bold seasonings.

Lightening your Mexican recipes (which typically call for lard), is easy by substituting small amounts of monounsaturated oils like olive or canola, and adding garlic, onion, herbs, spices, and chiles to boost flavor. Better yet, stick with Mexican dishes that are already low in fat. Mexican salsas are easy to make, require little or no fat, and add pizzazz to plain grilled chicken or fish.

Vegetables such as tomatillos, onions, chiles, garlic and tomatoes are often roasted, and nuts, seeds, spices, and herbs are often toasted to intensify flavors when used in traditional Mexican cuisine. Other traditional techniques for cooking with a Latin flavor include steaming food in cornhusks or other natural food wrappers, or grilling to enhance food flavors without adding additional fat."

Sounds good! Then, I am making a commitment to myself to TRACK what I eat, exercise with a little extra time, now that the school year is coming to a close, and continue the healthy habits I already have in place. Swimsuit and shorts season is coming, and I know nobody else is going to make choices for me but me! Are you with me? I know I can't do it unless I have the support of you all. I've tried that. I am a member first. I need to come to meetings more than you know! I am so inspired by all your successes that it makes me want to work hard too!

So, we'll see you at the meeting this week, verdad? Reminder to Edgar...this is the Open House of our series, which means we need everyone to come and RENEW! Bring your amigos and amigas! Superior folks...just COME! We want you, and we need you! Saturday morning Hastings folks...last Saturday for Open Hours. There's a 9:30 meeting, but starting on May 11, there will not be Open Hours on Saturdays.

Hasta luego --Zig
These Members deserve a HUGE
for achieving their MILESTONES!

Total Losses
Superior - 14 lbs.
Edgar -11.4 lbs.
Hastings - 18.8 lbs

5 lb. star
Julie D. (S)

10 lb. star
Shari S. (H)

25 lb. star
Mary C. (H)

30 lb. star
Pam Wm. (S)

40 lb. star
Amy W. (S)

5%
Angie S. (H)

16 week "Stay and Suceed" Charm
Mary C. (H)

Return to GOAL!
Lynn A. (H)

Biggest Loser
Jamie O. (S)
Sharon S. (E)
Mary C. (H)


Finding Your Anchor

Ways to choose and use an anchor that will help you stay on Plan
Article By: Amanda Genge
Like a superhero armed with a trusty utility belt, when you're trying to lose weight, it's helpful to have a secret weapon you can turn to in a crisis. Anchoring is an effective strategy you can use to connect with positive memories and feelings that can restore your confidence, determination and belief in yourself. In this week's meeting, you'll learn how to summon this "power boost" at will. You'll also discover how to use it to reignite your resolve, overcome common weight-loss challenges and stay on track in any situation.

The right fit matters
An anchor can be anything you choose, anything you associate with those power-boosting emotions: sights, sounds, smells, textures, tastes, people, places or things. For example, if you’ve been practicing this month’s Routine — Wear an activity monitor all day, every day — you may already be using your activity monitor as an anchor on days when you feel tired or unmotivated. A glance down at the device might be all you need to buckle down and move more. You can also get ideas from your Leader and fellow members who share how they use their anchors to help them lose weight and get healthy.

Remember, anything that puts you in a positive frame of mind and conjures up a time when you felt strong and confident will do the trick — and it doesn’t have to be a tangible object. Favorite quotes and prayers can work, too. Need more inspiration? Answering these questions can also help you identify anchors that will work best for you.
  1. What inner resource might help you overcome a challenge?
  2. When have you experienced that resource? What did you see, hear and feel?
  3. What object, image, gesture, phrase, or word might serve as an anchor to bring you back to that time and that resource?
Let's give it a go. Think about the time you had that strong inner resource, and connect it to your anchor. Now use the anchor by itself. Look at it, if it’s an object. Repeat it, if it’s a phrase or song. Call it to mind, if it’s a mental picture. Did it bring you back to your inner resource? If not, repeat this step until it does. And believe that it will!
When You're About to Quit
Sometimes life can throw a few curveballs that can throw off a weight-loss plan. We gathered 8 expert tips to help you keep it going even when you feel like you can't.
Article By: Melissa Sperl
You're bored. Frustrated. Exasperated. Tired. Just too busy to even think of trying to lose weight. You want to quit.

Don't despair. You've reached the point in your weight-loss project that truly determines whether or not you're going to get to your goal and stay there. Now it's up to you.
"Most people trying to lose weight go through periods when they're discouraged," says Dr. Howard Rankin, a Hilton Head Island, South Carolina, psychologist and founder of the Institute for Mind-Body Medicine. "One of the factors that distinguishes people who are successful from people who aren't is that people who are successful quit for a day or so, then get back on. Unsuccessful people quit and give up for good."

Quit or Keep Going: It's Up to You
Picture yourself standing at a fork in the road toward your weight goal. Go one way, and you're off track completely. The longer you keep going that way, the harder it will be to get back to where you were. Or, choose to keep going and make it to your ultimate weight goal that much quicker. But that's much easier said than done, right? Not with the right tools. Consider these suggestions from Rankin and from Palma Posillico, general manager of training and development for Weight Watchers International:

Expect it.
Wanting to give up is normal, says Rankin. And if you plan for what to do when quitting crosses your mind, you'll be more likely to decide to stick with it.

Get a move on motivation.
If you feel like giving up and want to give your efforts a boost, says Posillico, try using Motivating Strategy, a useful tool from Weight Watchers Tools for Living. Picture yourself at your weight goal—how does it feel? Spend a few minutes each day imagining what it will be like. (Subscribers only, click here for more information on Motivating Strategy.) One message board user says she looked at Weight Watchers Success Stories for motivation. "I would visualize myself in their place. I thought of what my pictures would look like, what 'tips' I would share." Try it.

Eliminate the word "quit" from your vocabulary.
Perhaps instead of "quitting," you're deciding to maintain the weight you've already lost, just for a little while, until you get your motivation back. "Learning to maintain along the way is a very successful strategy," says Posillico.

Don't let plateaus put you off.
Another user says: "I almost quit when I was still a few pounds over my weight goal. A lot of resentment grew between me and the scale." If your weight loss has slowed or even stopped, despite what feels like your best efforts, keep at it. Take another look at your Winning Outcome (another powerful tool from Weight Watchers Tools for Living), the goal you set when you first started. "The thing that kept me going and striving to lose those last few pounds (and it took me months)," says the user from above, "was that I wanted to be a Lifetime Member."

Figure out what's worked in the past.
Look through your Journal at weeks that have worked for you—if you're a subscriber, clicking on the weights in your Progress Charts will bring you to your Journal for that week. What did you do? This week, focus only on the task of repeating what you did that week. See if it works again.

Try Meal Ideas.
If you're bored with eating the same foods, or sick of figuring out plan-friendly options, Meal Plans are a great way to diet without deliberation. WeightWatchers.com subscribers get weeks' worth of Meal Ideas.

Find a meeting.
Get yourself in the company of people who you know will help motivate you, like the people at Weight Watchers meetings. Post on the message boards.
About six months ago, meetings member Elaine almost quit. "My motivation had just vanished," she says. She turned to the message boards, and, she says, the people she found on them helped get her going in the right direction again.
Live Life Active Sale (4/7-6/1)
All fitness items (including ActiveLink!) are $5 off!
Be Your Own Best Inspiration
You've come a long way, baby. Why not use your own success to keep you motivated?
Article By: Melissa Chessher
It's often referred to as The Last Straw Incident: the moment when a person knows her weight is out of control and she needs to take action. "I couldn't bend over to tie my sneakers," admits Jackie Raha, manager of group services development for Weight Watchers. "It was a major signal that I was in trouble, and I don't think I can ever afford to forget that."

Remembering where we came from is an important part of committing to an active, healthy life. And those thoughts are even more important when the attention our weight-loss garnered begins to fade and the compliments stop coming. As you (and others!) begin to accept your new shape as same-old, that's when it becomes tempting to slip into old habits.
"When you're no longer focusing on how important this is to you, that's when you might start to get sloppy about portions," says Raha. "I see great value in recalling the pain of carrying that extra weight."

Ronda Gates, author of The Scale Companion, adds, "I can't celebrate the great successes in my life unless I also appreciate the failures and what I've learned from them."
Try using the following as reminders of your own journey:

Keep an old photo of yourself at your top weight. Stash it in a secret place, such as a pocket in your purse that's easy to access.

Keep a pair of your "heavy" pants. Display them in a part of your closet that you always see.
At least once a week, admire your cheekbones, vibrant eyes, and elegant chin. Tell yourself how good you look and how much better your smile shines without the extra baggage.
Celebrate the anniversary of reaching your goal weight. Treat it like you would any other anniversary or birthday. Take that day and pamper yourself with a treat for another healthy year.
Keep a journal of small successes. Log such accomplishments as, "I walked up two flights of stairs to the movie theater instead of taking the escalator," or "I got an idea for a flower garden while riding my bike through the neighborhood today."

Identify your supporters and your saboteurs. "Don't hang out with people who drain you," says Gates.

Ask for feedback. And when you receive compliments, treat them as an opportunity to graciously accept the positive commentary and commit it to memory, so you can mentally call upon that warmth when you need it later.

"Nothing is finer than seeing someone I haven't seen in years, who gasps and says, 'You look wonderful. Did you lose weight?'' Gates says. "And I can respond, 'Yes, and I learned how to experience the joy life has to offer me. I found my spirit. I am blessed. Thanks for noticing.'"
NEXT WEEK
New Month-New Routine
"MINDFUL EATING"
How focusing on your
food can help ou eat less
Member Recipes
Weight Watchers Guacamole
Points: 1 weight watchers pointsplus
Servings: 6
Serving Size: 1/4 cup
1 avocado
1 cup cooked green peas
2 tbsp chopped fresh cilantro
1 tbsp chopped red onion
2 tsp fresh lime juice
1 tbsp chopped jalapeno
1 teaspoon salt salt
1/2 teaspoon black pepper
Optional: 1/4 cup chopped fresh tomato
Mash the avocado and peas together in a medium bowl.
Fold in the rest of the ingredients. Enjoy.
Blend all of the ingredients together using an immersion blender or low setting on a food processor.


Stuffed Southwestern Baked Potato
4 medium, Russet potatoes, washed and scrubbed
1/2 cup reduced fat sharp cheddar cheese, shredded
1/2 cup fat free sour cream
1/4 cup sliced black olives
1/4 cup green onions, sliced
1 medium tomato, diced
1 small bell pepper, diced
1/4 cup salsa
2 cloves garlic, minced
1/2 cup black beans, rinsed and drained
1/4 cup coarse salt
1/2 tsp cumin
1/2 tsp coriander
1/2 tsp chili powder
1/2 tsp onion powder
1/2 tsp paprika
Preheat oven to 400 degrees.
Pierce each potato deeply with a fork or sharp knife four (4) times on each side at approximately 1-inch intervals.
This will allow steam to escape during the baking. Sprinkle potatoes with the coarse salt, wrap in foil and place on middle rack in oven.
Bake until potatoes are cooked through and tender when pierced with a fork, about 45-60 minutes.
Remove from oven, remove foil and set aside.
Spray a small, nonstick skillet with non-fat cooking spray or an olive oil mister, and set over medium high heat.
Add in the garlic, and cook until fragrant, about 2-3 minutes.
Add in the beans, tomatoes, bell peppers, cumin, coriander, chili powder, onion powder, and paprika.
Saute for about 3-4 minutes, or just until the beans are well heated, and the bell peppers are tender.
Slice open each potato, and top each with ¼ of the tomatoes/beans/pepper mixture.
Add 2 tbsp of the shredded cheese over the top of each potato.
Now top each potato with 2 tbsp of sour cream, 1 tbsp salsa, 1 tbsp black olives, and 1 tbsp green onions. Serve immediately.
Number of servings (yield): 4
Entire recipe makes 4 servings
Serving size is 1 stuffed potato
Each serving = 7 Points +



1¼ cups onions, chopped
2 tablespoons reduced-fat butter or Smart Balance Light
1 (14.5 oz) can cream-style corn
1¼ cups chicken breast, cooked and diced, see shopping tip
1 egg, I love Egg-Land’s Best eggs
1 tablespoon fat-free milk
¼ teaspoon cumin
¼ teaspoon chili powder
1 (8.5 oz) box Jiffy’s Corn Muffin Mix, see shopping tip
½ cup salsa, I used Pace Medium Chunky Salsa or use your favorite
½ cup fat-free sour cream
¼ cup Light Mexican Blend Cheese or light cheddar cheese

Instructions
1. Preheat oven to 425 degrees. Coat a 9 x 9” baking pan with cooking spray.
2. In a microwave safe bowl, add onions and butter. Cook in microwave on high for about 4 minutes until soft. Set aside.
3. In a large bowl, mix together the cream-style corn, chicken, egg, milk, chili powder and cumin. Blend well. Stir in cornbread mix and only stir until blended.
The batter will be a bit bumpy. Spread cornbread batter into prepared pan.
4. Spoon cooked onions and liquid left in the bowl evenly over the top.
5. Using a rubber spatula, carefully spread the salsa evely over the onions. It won’t completely cover the onions.
Using the same rubber spatula, carefully spread sour cream evenly over the salsa. It also won’t completely cover the entire casserole.
6. Sprinkle the cheese evenly over the top of the sour cream.
7. Bake for 45 minutes so the entire casserole will be cooked through. It will look very golden brown.
8. Let stand for 10 minutes before cutting into 6 slices. This casserole may be made ahead of time, refrigerated and reheated. It also freezes great.
Makes 6 servings (each serving, 1 slice) @ 8 PP
Shopping Tips
Most supermarkets sell Jiffy corn muffin mix in the baking aisle. If you can’t find it use another brand that is about 8.5 ounces.
Trader Joe’s sells packages of cooked, sliced or chopped, chicken breasts that are really tasty. If you buy a cooked chicken from the supermarket, be sure to remove the skin before chopping and adding to this dish.



Skinny Tacos
6 PP for 2 tacos
Ingredients for Tacos:
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, I used Mission white corn taco shells

Ingredients for Toppings:
2 cups or more chopped or shredded romaine lettuce, as desired
1½ cups or more chopped tomatoes, as desired
¾ cup (3oz) reduced-fat cheddar cheese or lite Mexican blend

Instructions
1. In a large, nonstick pan or skillet, add beef, onions and garlic. Sauté together until meat is browned. Bring to sink, pour in a colander and drain off any excess fat. Add beef mixture back to pan.
2. Add taco seasoning, water and mix well. Bring to a boil, turn heat to simmer and cook for 5 minutes.
3. To make one taco-add about ¼ cup taco meat to the shell. Fill with as much lettuce and tomato you desire and top with 1 tablespoon cheese. The taco meat freezes great.
Makes 12 tacos (serves 6, 2 tacos each serving)
Stuffed Mushroom Casserole
16oz mushrooms, sliced
2 stalks celery, diced
1 medium onion, diced
3 garlic cloves, minced
1 cup Panko breadcrumbs
1/4 cup Parmesan cheese
1 cup reduced fat mozzarella cheese, shredded
2 egg whites
1 tbsp light butter
1 tbsp Worcestershire sauce
1 tsp dried thyme
1 tsp dried sage
1 tsp salt
1/2 tsp black pepper
Preheat oven to 400 degrees and spray a 2qt casserole dish with an olive oil mister or non-fat cooking spray.
In a medium, nonstick skillet melt butter over medium high heat. Add in onions and celery, and cook until tender, about 5-7 minutes.
Add in mushrooms, garlic, thyme, sage and salt and pepper, and cook until mushrooms are soft, about 5-7 minutes.
Transfer mushroom mixture to a large bowl, and stir in all remaining ingredients, except for the shredded mozzarella.
Pour into prepared casserole dish and top evenly with the shredded mozzarella.
Place into oven and bake until cheese becomes golden and bubbly, about 10-15 minutes.
Number of servings (yield): 6
Serving size is about 1/2 cup
Each serving = 3 Points +



Frozen Virgin Margarita
4 tsp Low-Calorie Granulated Sugar*
½ lime, cut into 4 wedges
1 package Crystal Light® Lemonade Mix
2 tbsp lime juice
½ cup light orange juice
½ cup water
3½ cups crushed ice
Place the *Low-Calorie Granulated Sugar in a shallow dish. Rub the rim of each of 4 margarita glasses with a lime wedge and dip the rims into the sugar; set the lime wedges aside.
In a blender, blend the lime juice, orange juice, lemonade mix, water and ice on high speed for 1 to 2 minutes, or until well-blended. Enjoy!!!
Points Plus: 1 for 1 Cup
Variation: For our light margarita with a kick, add a shot of tequila. For each jigger (1.5 oz) add 97 calories and 20g carbs.
Layered Mexican Dip
8 oz fat-free cream cheese
1 tbsp low-sodium taco seasoning
1 cup fresh salsa
1 cup black beans, drained and rinsed
¼ cup scallions, chopped
1 cup fat-free shredded cheddar cheese
1 cup shredded iceburg lettuce
5 black olives, sliced
Light chips or veggies, optional (not factored)
Beat cream cheese with a hand mixer until creamy.
Add seasoning and mix until well-combined.
Spread onto the bottom of a large serving dish pr pie plate.
Layer with the remaining ingredients and serve with veggies or chips
1/4 Cup = 1 PP



Breakfast Quesadillas
Points: 7 points plus
Servings: 3
Serving Size: 1 quesadilla
1 large egg
3 egg whites
1/2 cup black beans, rinsed and drained
1/2 cup corn, rinsed and drained
1/4 red onion, minced
2 tbsp. chopped cilantro
3/4 cup reduced fat shredded cheese
1/2-1 tbsp. taco seasoning
3 low carb 8 inch tortillas (2 pts. each)
Whisk the egg whites and egg together. Scramble in a skillet coated with cooking spray and set aside.
In a large bowl combine the black beans, corn, scrambled eggs, onion, cilantro, shredded cheese, and taco seasoning.
Place 1/3 of the mixture in each tortilla and fold over.
Place in the freezer on a plate or baking sheet lined with parchment for one hour. Remove and wrap individually to store or place in a freezer safe bag.
To reheat, take out the quesadilla and microwave until cheese is melted. To reheat in a skillet, first microwave it to defrost and then warm in a skillet to get the outside nice and crispy.
This newsletter is in no way affiliated with Weight Watchers, Inc. It is simply a motivational tool that I offer to members who attend my Weight Watchers meetings and wish to receive it.
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