Midweek Minutes June 15, 2013




Midweek Minutes
June 15, 2013
Hello, Winners!
Happy Father's Day to all! Happy Flag Day (Friday) to all, as well! I can't believe it's the middle of June already! Summer vacation for this school teacher is well underway even if "summer" does not officially begin until this week. (Yeah, we'll be going back to school in August with 95 degree weather, right?) Anyway, I have some summer projects going now that I am finished with school and school workshops. I try and make a list and cross off something each day. One of the perks of being a school teacher is that summer break. I honestly don't know what it's like for those of you who have to work at an office full time all summer and still do the daily chores and special occasions that summer brings. Thank you for taking time to come to your meetings each week!

I have been to the pool only a couple of times so far. The water hasn't warmed up much yet (community pool isn't heated), but I pulled out my trashy summer novel and had a relaxing time watching my grandkids jump in and come back out because the water was freezing. That's some great "me time." Yesterday was the first hot day I have been able to go, and I love doing some aerobics in the pool. I'm also focusing on "me time" for exercising consistently and eating healthy as well because summer is a different ROUTINE for me, and it's easy to get loosey-goosey if I am not careful. (I don't feel the least bit guilty spending some time at the pool because I work like a crazy person the other 9 months of the year; however, I don't want to sabotage myself just because I'm home more. This coming week's topic is just the thing I need to keep me in line)

Father's Day is a great grilling day and a day for good, healthy food. Have you got your plans in place? Are you planning the foods in which you want to indulge? Are you also taking care of yourself with some well-deserved "just for me" time this week?

What about the guys out there? We have a few men who attend my WW meetings, but the majority of my members are women...and so, Ladies, how are YOU helping your men be healthy??? Let's face it, some men can be stubborn, but we women can steer our men in the right direction by offering healthy alternatives to that love affair with "meat and potatoes" that guys have. I didn't mention the risks that obese men face, but we all know that we want our dads, brothers, sons, and friends with us for a LONG time! If you have a man in your family who balks at eating healthy, try some of the recipes in the newsletter. You can also find great recipes in our Weight Watchers' cookbooks, which happen to be on sale at 50% off this month!!!

I know there are ballgames and other special things going on this time of year, but thank you for taking the time each week to come to your meeting, and I'll see you there! --Zig

PS: If you fail to get a weekly MIDWEEK MINUTES, I try and link to this newsletter on ZIG'S WINNERS, and I also post on GOOGLE...www.blogger.com or http://midweekminutes.blogspot.com/ Let me know if you can get to it with these links.
These are AWESOME Member Milestones!

Superior: -22.4 lbs.
Hastings: -19 lbs.

5 lb. star
Qiana L. (S)
Kathryn T. (H)

20 lb. star
Angie S. (H)

40 lb. star
Mary Ann L. (S)

5%
Leah P. (S)

BIGGEST LOSER
Mary Ann L. (S)
Karren W. (H)

Power Up Your Meals

Discover ways to bulk up your meals with protein and fiber so you can eat more for fewer PointsPlus® values!
Article By: Amanda Genge
If you find that you're ready for lunch by 11 a.m., or you're often hungry at 9 p.m. but you're fresh out of PointsPlus values, your daily menu probably needs a power boost! The good news is there's an easy way to make every meal and snack work harder for you. Simply add in protein- and fiber-rich foods. More good news: many of these lower energy density foods are also Weight Watchers Power Foods. And we know that they help you stay satisfied longer, and deliver more nutrients for the PointsPlus value.

 Low energy dense foods — loaded with protein and fiber! — are the superheroes of the weight-management world. They can help to protect you from hunger pangs that make you more susceptible to impulsive, unhealthy food choices. For example, a jumbo muffin could leave your stomach rumbling by 10 a.m. However a protein- and fiber-rich breakfast — think oatmeal and fruit or eggs and whole-grain toast — helps to keep you energized and satisfied throughout the morning. If you’re having a hard time sticking with this month’s Routine: Eat breakfast every day, select this task in the Routines Tool and we’ll help you keep that appointment with your morning meal — even if you’re super busy!

Power Food menu makeover
In this week's meeting, you'll explore ways to power up a breakfast using Weight Watchers Power Foods. And this time of year is perfect for getting better acquainted with Weight Watchers Power Foods because there are so many delicious and inexpensive fruits and vegetables at their peak of flavor. You might be suprised to discover which foods are your best bets for protein and fiber and how easy it is to make over your meals.

After your meeting try this helpful trick. Take a look at this past week in your Food Tracker and see where you could’ve fit in more Power Foods. Then challenge yourself this week to make one or two power swaps every day. Perhaps substitute your morning waffle for a bowl of Greek yogurt and berries. Or opt for hearty black-bean soup instead of a slice of pizza at lunchtime. If you’ve already been incorporating a lot of Power Foods into your meals and snacks, check out the 25 Power Food Rich recipes below for even more ways to add variety to your menu.

Weight Watchers Magazine July/August
ON SALE UNTIL JUNE 29 for $3.95
Stay cool and have fun with our 10-week plan for getting fit and healthy this summer.
Whether you hit the pool for some laps or kick back with a good book,
taking small steps every week could yield big results by summer’s end!
Enjoy the fair and still snack healthy (and learn the PP values of your splurges!)
Rock that tunic three ways: at work, on the weekend, even at the beach
Double your walking efforts by pounding sand
I tried it: half marathon. How a WWM reader went from walker to runner.
Destination: Morocco. Travel to North Africa with these exotic recipes.
Plus...
• Why you should take a vacation now.
• Tips and gear to heat up your summer workouts.
• The dish on the latest weight loss news.
Here's the beginning of one of the articles. . . about Yo-Yo Dieting
. . . article is continued in the magazine


PLUS there are PLENTY OF SUMMER RECIPES like this one:
Frozen peach-and-berry sandwiches PREP 20 MIN | COOK 2 MIN | SERVES 4

8 (5-g) lemon or vanilla Italian wafer cookie (pizzelle)
1 (6-oz) container fresh raspberries
1 Tbsp sugar
2 tsp fennel seeds
2 c peach sorbet
16 fresh blackberries, halved lengthwise

1 Line large rimmed baking sheet with parchment paper. Place cookies on sheet and transfer to freezer.
2 Puree raspberries and sugar in blender. Press raspberries through sieve set over bowl, pressing hard on solids to extract as much liquid as possible. Discard seeds.
3 Toast fennel seeds in small skillet over medium heat, tossing frequently, until fragrant, 2 minutes. Transfer to cutting board; cool completely. Finely chop fennel seeds.
4 Spoon sorbet into small bowl and quickly fold in toasted seeds. Remove cookies from freezer; gently spread each cookie with ¼ c sorbet mixture. Freeze until sorbet is firm, 20 minutes.
Top each sorbet layer with 1 Tbsp raspberry puree, spreading to cover. Freeze until puree is firm, about 15 minutes.
5 To serve, place 8 berry halves, cut side down, over 4 cookies. Top with remaining 4 cookies, sorbet side down. Gently press cookies together. Serve at once.

PER SERVING (1 SANDWICH):POINTSPLUS VALUE: 6

When it comes to guilt-free meals at chain restaurants, Ruby Tuesday's has some pretty spectacular options!
But that doesn't mean that everything on the menu is safe. There are some serious shockers. Read up, and get informed...

1. Be savvy at the Garden Bar. Nutritionals aren't available for most of the individual items, but stick with fresh veggies and you'll be in the clear. The dressing stats are given, which is awesome! Top picks: Balsamic Vinaigrette (40 calories, 2g fat, PointsPlus® value 1*) and Lite Ranch (70 calories, 5g fat, PointsPlus® value 2*). These numbers are for a 1-oz. serving, about 2 tablespoons. Click here for some general salad bar advice!

2. The stats given for starters? Those are for 1/4th of an order, not the entire dish! Sharing the Asian Dumplings with three pals? Great choice, at only 64 calories and 2g fat per serving (PointsPlus® value 2*). Getting the Shrimp Fondue? A bit dicey at 306 calories and 19g fat per serving (PointsPlus® value 8*)... and double that if you're splitting it with only one other person!
3. If you're planning to have some snacks at happy hour, BE WARNED. Each bar-menu taco has 329 - 406 calories and 20 - 26g fat (PointsPlus® value 9 - 11*). ACK. We suggest having a smart snack before heading out for the night.

4. Each of those Garlic Cheese Biscuits has 110 calories and 5g fat (PointsPlus® value 3*). And it's hard to stop at just one! Think twice before chowing down...

5. Brunch: It's baaaaaad neeeeews. Sorry to be the Bummer Patrol, but it's a limited menu and, well, the omelettes each have 1,102 - 1,376 calories and 44 - 63g fat (PointsPlus® value 17 - 23*). Just host an HG-style brunch instead!

6. Fit & Trim menu items are your friends! The label means a meal has less than 700 calories when you order it with the Fresh Grilled Zucchini and Roasted Spaghetti Squash sides. That said, don't discount an item just because it DOESN'T have the label. There are other gems too... Keep reading for proof!

7. Don't ignore the specials... RT's is REALLY good about posting stats for everything. YES, even the limited-time-only Feature Menu. And sometimes those stats are surprisingly low, so read up before you assume LTO items are off-limits.

8. A word about desserts... You could get a cookie for 180 - 200 calories and 9 - 12g fat (PointsPlus® value 5 - 6*), or a cupcake for 285 - 325 calories and 11 - 16g fat (PointsPlus® value 8 - 9*). But any other single-serve dessert would cost you 535 - 820 calories and 23 - 60g fat (PointsPlus® value 15 - 24*). Frankly, we'd prefer an HG dessert at home! www.hungrygirl.com
ALL COOKBOOKS! ALL MONTH!
. . .there are MANY MORE THINGS TO DISCOVER ON etools besides just
building recipes?
There are videos!!!!
on cooking,
exercise, and MORE!
THE MOBILE APPS are SO AMAZING!
You can even check off your Good Health Guidelines!
THIS MONTH'S ROUTINE: Eat Breakfast Every Day
Next Week’s Topic: "Vacation Renovation"
We’ll explore how you can kick back and enjoy a fabulous vacation (or staycation) and still stay on Plan!
REMEMBER, we're playing BINGO this summer...don't forget your cards.
Come to the meeting this week and bring your BINGOS!
(We'll get you started if you missed last week.)
Member Recipes
Beef Fajitas
Servings: 4
Serving Size: 1/4 mixture
Nutritional Info: * 4 P+
1 pound flank steak, cut into strips
2 tsp ancho chile powder
2 tsp salt
1 tsp cumin
1 tsp onion powder
1/2 tsp garlic powder
1 tbsp cornstarch
2 tbsp fresh lime juice
1 green pepper, sliced
1 red pepper, sliced
1 onion, sliced thin
1 jalapeno, sliced thin

In a small bowl, mix together all of the spices and the cornstarch to create your fajita seasoning.
Using a ziploc bag (or bowl) toss the steak in 2 tbsp of lime juice and 1/2 the fajita seasoning. Let rest for 10 minutes.
Start cutting your veggies in the meantime and toss them with the remaining fajita seasoning.
Bring a large saute pan to medium high heat and spray with cooking spray. Add the beef and cook for 2-3 minutes on each side until cooked to your liking.
Remove and set aside.
Add the veggies to the saute pan and cook for 5-7 until softened. If needed add a couple of tablespoons of water to prevent sticking or burning.
Add the steak back to the pan and toss to combine. Serve with flour tortillas and your favorite fajita fixings.
*Recipe adapted from Dr. Dukan Recipes




serves 8 ( 8 points +)
1 T. olive oil, divided
2 c thinly sliced yellow onion
¾ tsp. salt, divided
1 T. white wine vinegar
4 garlic cloves, minced
2 lbs. lean ( 93%) ground beef
½ c. shredded cheddar cheese
2 c. baby spinach leaves
4 hamburger buns ( 2 points, such as Healthy Life)
8 T. light mayonnaise

Heat a nonstick skillet over medium heat. Add 2 tsp. oil; swirl to coat. Add onions and ¼ tsp salt.; cook 15 minutes or until golden brown.
Add vinegar. Cook 1 minute, then remove from heat.
Combine garlic with beef. Form into 8 patties. Sprinkle patties with remaining salt.
Heat a large cast iron skillet over medium heat. Add 1 tsp. oil. Cook burgers for 3 minutes on each side or until desired doneness.
Top with shredded cheese. Cook 1 minute or until cheese melts.
Place ¼ c. spinach leaves on the bottom of each bun. Top with patty, then onions.
Spread mayo on top half of bun and place on top of burgers.




Finger-Lickin' Good Chicken with Homemade BBQ Sauce
Ingredients for Homemade Kicking Barbecue Sauce:
1 jar ( 24 oz) pasta sauce, I like Classico Tomato Basil Pasta Sauce
1 cup onion, chopped fine
½ cup brown sugar, packed
⅓ cup honey
⅓ cup apple cider vinegar
3 tablespoons Worcestershire sauce
2 tablespoons spicy brown mustard or yellow mustard (don’t use Dijon)
1 tablespoon chili pepper sauce, I like Trader Joe’s brand or Tabasco sauce

Ingredients for Chicken:
12 bone-in chicken thighs (about 3-3½ pounds)
Instructions
1. Preheat oven to 350 degrees.
2. In a medium saucepan, combine all sauce ingredients and cook over medium heat, stirring often for about 20-25 minutes, until sauce is thickened.
3. While sauce is heating, remove all skin from chicken thighs. Place thighs in a 13 x 9 inch Pyrex dish or pan lined with foil.
4. Set aside 2 cups barbecue sauce for later. Pour remaining sauce over chicken. Cover with foil and bake for 45 minutes.
5. To finish off the chicken, broil or cook on the grill.
6. To broil: Place chicken on a foil lined baking sheet. Cover chicken with half the remaining sauce. Broil for about 5 minutes until chicken is caramelized.
Turn over, spread with remaining sauce and broil for about 5 more minutes until caramelized.
7. To grill: Prepare grill to cook at medium heat. Brush chicken with barbecue sauce and cook until caramelized, about 5 minutes.
Turn chicken over, brush with more sauce and cook about 5 more minutes until caramelized.
Makes 12 pieces (each thigh, about 3-4 ounces of chicken = 5 PP)




Skinny Barbecue Turkey Meatloaf
1 package ground turkey (about 1- 1¼ pounds)
½ cup plain bread crumbs
1 cup chopped onions
½ cup + ½ cup barbecue sauce (I like Sweet Baby Rays, Bull’s-eye or use your favorite)
2 tablespoons Worcestershire sauce
2 egg whites
¼ teaspoon salt
Fresh ground pepper, to taste

Instructions:
1. Preheat oven to 350 degrees.
2. Line a baking pan or cookie sheet with foil.
3. In a large bowl, combine the turkey, bread crumbs, onions, ½ cup barbecue sauce, Worcestershire sauce, egg whites,
salt and pepper and mix well until thoroughly combined.
4. Place meatloaf mixture in the center of the baking pan and shape into a 12 x 4 inch loaf by hand.
5. Spread the remaining ½ cup barbecue sauce evenly over the top of the loaf. Add more if desired.
6. Bake 1 hour and let stand for 5 minutes before slicing.
Serves 4 (each serving 3 slices) @ 6 PP




Ring-My-Bella Mushroom Sandwich
1 large portabella mushroom, stem removed
1 thick slice red onion, all rings intact
1 tsp. extra-virgin olive oil
1/8 tsp. salt
2 dashes ground thyme
1 stick light string cheese
1 tbsp. fat-free mayonnaise
Dash cayenne pepper
One 100-calorie flat sandwich bun (like Arnold Select/Brownberry/Oroweat Sandwich Thins)
1 tsp. light whipped butter or light buttery spread (like Brummel & Brown), room temperature
2 dashes garlic powder
1 large slice tomato
1/2 cup shredded lettuce

Coat mushroom and onion with oil and sprinkle with salt and thyme.
Bring a grill pan (or large skillet) sprayed with nonstick spray to medium-high heat on the stove.
Place mushroom in the pan, rounded side down, along with the onion, side by side. Cook for 5 minutes without flipping.
Meanwhile, pull string cheese into pieces and set aside. Season mayo with cayenne pepper; mix well and set aside.
Flip mushroom and onion in the pan. Top mushroom evenly with cheese, and cook for another 5 minutes, or until cheese and veggies have softened.
Remove from the pan and set aside.
Split apart the bun and spread the inside of each half with butter. Sprinkle with garlic powder.
Place bun halves in the pan, still over medium-high heat, with the buttered sides down.
(Or just toast bun halves in a toaster oven.) Once warm and toasty, after 1 - 2 minutes, remove and plate with the buttered sides up.
Spread the buttered side of the bun's top half with mayo, and set aside. Place mushroom on the bottom half of the bun; top with onion, tomato, and lettuce.
Finish off your sandwich with the top half of the bun. Now CHEW!
MAKES 1 SERVING @ 7 PP




Garden Pizza
5 Cups Shredded Zucchini
3/4 Cup Garden Vegetable Style Egg Beaters
1/3 Cup Flour
1 (5 oz.) Package Fresh Baby Spinach Leaves
1 Tablespoon Minced Garlic (from a jar)
1 1/2 Cups Fat Free Mozzarella Cheese
1/2 Cup Low Fat Ricotta Cheese
1/2 Cup Chopped Onion
1 Cup Canned Pizza Sauce
1/4 teaspoon Crushed Dried Red Chilies
1/2 teaspoon Dried Basil

Preheat oven to 450 degrees. Place 1/2 of the shredded zucchini into a piece of cheese cloth and squeeze out as much liquid as you can.
Place the zucchini into a medium bowl and repeat the process for the remaining zucchini. You should end up with about 3 cups of shredded zucchini.
Combine the flour and Egg Beaters; add to zucchini and mix well. Spray a 12 inch pizza pan with non-stick cooking spray and spread the zucchini mixture evenly onto the pan.
Bake for 10-12 minutes, or until it starts to puff. Reduce oven temperature to 350 degrees.
While the crust is baking, cook the spinach and garlic over medium heat until the spinach is wilted; set aside.
To make the pizza: Spread the pizza sauce evenly onto the crust, and top with the mozzarella cheese, crushed chilies and basil. Bake for 5 minutes.
Drop the ricotta cheese in small mounds evenly on top of the melted mozzarella cheese. Next place the spinach and then the onions evenly on top of the ricotta.
Bake for 15-20 minutes or until the onions are cooked to your liking and the ricotta cheese is bubbly.
Serves: 4
PointsPlus® Value: 6




5 cups (~2 pints), fresh strawberries, sliced
2 cups fresh blueberries
½ cup store-bought prepared strawberry glaze, see shopping tip
1 (14oz) ready baked angel food cake, cut in half and into 1-inch cubes, see shopping tip
1 (8oz) container fat-free frozen Cool Whip, thawed
2 snack packs of already prepared fat-free vanilla pudding, see shopping tip

Instructions
1. In a large serving bowl or trifle dish, place half the angel food cake pieces on the bottom of bowl.
2. Sprinkle about 2 cups strawberries evenly over cake.
3. Dollop 1 package of pudding all over top of berries.
4. Sprinkle with ½ cup blueberries and drizzle with ¼ cup strawberry glaze over blueberries.
5. Spread ½ container Cool Whip evenly over glaze.
6. Repeat the steps starting with angel food cake and ending with Cool Whip. Decorate top of the Strawberry Shortcake Trifle
with remaining sliced strawberries and blueberries.
7. Chill for at least 1 hour before serving. Store any leftovers covered in refrigerator.
Makes 16 servings (each serving about ¾ cup= 3 PP)
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