MIDWEEK MINUTES July 13, 2013
Midweek
Minutes
July 13,
2013
Hello,
Winners!
Well, it happened. I got the first comment this week
which asked, "Are you ready for school yet?" No way, Jose! I'm still in
vacation mode, yet I'm not really going away anywhere for a long trip. I'm not
tired of going to the pool yet, and I'm still working around the house and
garden at my own speed, making my own schedule (for the most part) without bells
and alarm clocks. It's great to stop in the middle of the day and watch a TV
program if I want to. I don't think I'm ready to retire to this life, but I
sure like it for summer. It gives me time to recharge for the "long winter
ahead", as my mother used to say.
When my mother was still alive (she passed last year
at age 91) and lived in Lincoln, she used to drive out to Pawnee Lake by
Emerald (near Lincoln) a few times during the summer in her VW, and as she put
it, "just lie on the water." I sold her beloved VW (yes, that's "Volksie" in
the photo) the day before my birthday this year to a lovely couple from Lincoln
who just happen to live 5 blocks from the mechanic who used to service my mom's
bug! Coincidence? I think not! That was totally meant to be! I'm so happy
that "Volksie" is back in Lincoln where she belongs! It wasn't fair to her to
have to sit under a tarp in my carport day after day. Someone needed to buy her
and drive her! That was one more thing I got taken care of during my summer
vacation.
How's your summer going? Have you been on vacation
yet? Are you getting a chance to relax for awhile this summer? Are you taking
care of yourself? With the rising price of gas, people are getting creative in
their attempts to "getaway" without really getting away. Perhaps you think about
lying in a hammock with a cold iced tea, going to the local fairs, or taking one
of those "one tank trips" we hear about, to help you to recharge. It's SO
important to find balance in our lives and to refresh ourselves. Taking care of
ourselves involves eating right, sleeping right, getting in some activity, and
some relaxation.
I know we ALL need to relax and refresh this summer.
One of my "guilty pleasures", better than food, is reading a juicy novel in the
summer. Sometimes I take it to the pool with me (I went to the Aquacourt today),
and when it's too hot, I sit in the air-conditioning and escape to an exotic or
maybe even cooler locale with my mind.
There are so many things going on all year.
The school year will start soon which change routines in many households once
again. I know I'll be ready when it comes, but now I am savoring some down time.
Now is the time to refresh yourself while continuing to work your weight
management. What will you do? One of the highlights of my summer day is to come
be with all of you members. Thank you all for being faithful and taking time to
take care of yourselves by attending your meetings faithfully this summer.
You'll be glad you are building new SPACES and ROUTINES when fall
arrives.
It was this week in 2004 that I came to Superior as leader when
Trish decided to step down and be the receptionist (I think receptioning
involves MORE work, huh, Trish?) We're STILL going STRONG in Superior, keeping
those weekly attendances high! Thank you, ALL my Superior members and Trish!
In a couple of weeks, I will mark a 2 year milestone in Hastings as well! I
miss the Geneva folks and the Edgar folks, so come see us!
Everyone: Don't forget to bring your homework to the next
meeting...menus of your favorite restaurants!
Have a great weekend! --Zig
Member Milestones
TOTAL LOSSES
Superior: -21.6 lbs.
Hastings: - 38 lbs.
5 lb. star
Judy H. (S)
5 %
Kathyrn T. (H)
10 %
Lisa K. (H)
Biggest Loser
Judy H. (S)
Ben C. (H)
Is This Food Worth
It?
How to
make sure your choices are the best picks — for you.
Do you remember the last time you drank or ate
something you thought would be the best thing since [fill in a splurge that
makes you weak in the knees] only to find that it was overrated, unsatisfying
and SO not worth it? What did you do next? Before joining Weight Watchers, you
might not have thought much about the food you'd eaten. But now that you’ve
learned (and rocked) a few simple strategies and powerful Routines (like Ask
yourself: Is this worth the PointsPlus® values?) you know that the more
(or less) mindful you are about what you put in your mouth can make or break a
successful day on Plan.
So, how can you make sure that every
bite counts?
Avoid the “dig-in default”
Really considering how a food you're about to eat will affect your PointsPlus budget can keep you mindful of the choices you're making. Do you find that deciding what's "worth it" is more complicated when you're away from home because your choices are limited and you don't know what ingredients were used or how the food was prepared? When you can't look something up, make your best guess — it's better than flying blind. But also remember: You are under no obligation to eat something just because it's there or because you’re afraid of hurting someone's feelings.
Really considering how a food you're about to eat will affect your PointsPlus budget can keep you mindful of the choices you're making. Do you find that deciding what's "worth it" is more complicated when you're away from home because your choices are limited and you don't know what ingredients were used or how the food was prepared? When you can't look something up, make your best guess — it's better than flying blind. But also remember: You are under no obligation to eat something just because it's there or because you’re afraid of hurting someone's feelings.
Say you’ve been invited to a cookout or cocktail
party. One way to keep your hunger in check is to eat a healthy snack, like an
apple with two tablespoons of peanut butter, before you go. Or if you're dining
at a restaurant have a salad or cup of broth-based soup before your entree.
Going to a concert or sporting event? Bring stay-on-track treats like
whole-grain crackers or cut-up veggies to tide you over. And of course you can
always browse for smart food choices — wherever you happen to be — in our Weight
Watchers Mobile app for iOS and Android.
More than just math
While calculating the PointsPlus value of a food is an important part of the formula, it’s certainly not everything to consider. And sometimes it's not even the most important factor. (That's right, we said it.) Every once in a while the only question that matters is, "Does it taste good?" And that's OK! If you're going out with friends for dinner and you know you want a hot fudge sundae, have it. Just remember you have options that will help you stay in control. For example, you can allot extra PointsPlus values for dessert. Or save up your weekly PointsPlus Allowance. You can share the dessert. Or choose something from the kids' menu. What you don't want to do is white-knuckle it through a pale and unappealing imitation when you know nothing but the real McCoy will do. Why? You might end up eating foods you don't even really want because you're not satisfying your real urge. Be honest with yourself. If you're not sure, wait a few minutes before deciding what to do. Urges might feel strong in the moment. But if you give them a chance, they can pass pretty quickly
While calculating the PointsPlus value of a food is an important part of the formula, it’s certainly not everything to consider. And sometimes it's not even the most important factor. (That's right, we said it.) Every once in a while the only question that matters is, "Does it taste good?" And that's OK! If you're going out with friends for dinner and you know you want a hot fudge sundae, have it. Just remember you have options that will help you stay in control. For example, you can allot extra PointsPlus values for dessert. Or save up your weekly PointsPlus Allowance. You can share the dessert. Or choose something from the kids' menu. What you don't want to do is white-knuckle it through a pale and unappealing imitation when you know nothing but the real McCoy will do. Why? You might end up eating foods you don't even really want because you're not satisfying your real urge. Be honest with yourself. If you're not sure, wait a few minutes before deciding what to do. Urges might feel strong in the moment. But if you give them a chance, they can pass pretty quickly
BARCODE SCANNER: What is it?
It’s a
grocery-store game changer! Scan a barcode and instantly get the
PointsPlus® value of a packaged food or drink, without having
to search or use the calculator. Track it, make it a favorite or compare it to
another scanned food.
You’ll have better control over your kitchen and pantry — not to mention the grocery store aisles.
You’ll have better control over your kitchen and pantry — not to mention the grocery store aisles.
Why We Eat More
You haven’t gotten
hungrier – the world of food has just gotten larger and harder to ignore.
Recognize the signs and you’ll be one step closer to weight-loss success.
Losing weight should be easier now than ever before, right?
We can calculate calories on our smartphones, find an endless supply of healthy
recipes online and order fat-free, low-carb snacks with the click of a mouse.
But instead of eating less and slimming down, we’re actually eating more: The
USDA estimates that the average American takes in 2,700 calories a day, an
increase of 25 percent since 1970!
But don’t blame the extra intake on supersized 21st-century hunger pangs, says Brian Wansink, PhD, director of the Cornell Food and Brand Lab. Outside influences, like the size of the spaghetti box, the constant barrage of food images and even government policies, are making us all forget when we’re full and what’s a normal portion. The best way to outsmart all these sneaky influences? To understand exactly what they are.
Junk food keeps getting cheaper
While food is one of the few household expenses that’s actually become more affordable in the last few decades, it’s not lean proteins and organic veggies that have plummeted the most in price — it’s the sugary, fatty, processed stuff. “Because of government subsidies, the price of corn, wheat and rice is artificially low, so it’s very inexpensive to produce high-calorie, low-nutrient snacks such as crackers and cookies, and foods made with high-fructose corn syrup, such as soft drinks and breakfast cereals,” explains Carol Byrd-Bedbrenner, PhD, a professor of nutrition at Rutgers University.
Plus, food is everywhere you look
Remember when bookstores just sold books? Now you can’t buy a novel without also being tempted by peppermint mochas and Oreo cheesecakes. “You used to have to go to a supermarket to buy groceries, now you can find food in gas stations, discount stores, even at Staples,” says Wansink. Unfortunately for our waistlines, the food you’ll find while you’re buying a box of pencils isn’t whole grains and veggies — it’s more likely a tub of candy or a bag of chips.
Packages and portion sizes have ballooned
If that cookie looks like it’s three times the size of the ones you used to snack on as a kid, it probably is. A New York University study found that almost all packaged food sold today is two to five times the size it was in the 1970s, and some portions exceed USDA guidelines by as much as 700 percent! Even when we prepare our own food at home, portions sizes have grown. Wansink points out that the rise of warehouse clubs means that consumers are buying larger packages of foods; in a recent study, he found that when we cook from a double-sized box of spaghetti or a jar of sauce, the amount we eat increases by up to 25 percent.
Our plates and bowls are bigger, too
Did you ever notice how dainty your Grandma’s dishes seem? According to a recent study in the Journal of Consumer Research, dinner plates have been getting increasingly larger over the last century, evolving to the 11-inch slabs of china we’re accustomed to eating on now. And when the plate is bigger, portions get bigger to fill them up: Numerous studies have shown that the larger the plate or bowl, the more food we put on it.
We Want Our Food TV
Top Chef, Man vs. Food, Cupcake Wars: TV shows about cooking and eating are more popular than ever. But the more we watch, the hungrier we get. In a recent study, Wansink found that dieters gobbled down 43 percent more snacks while watching a food-related episode of TV show than while watching a non-food one. So if you’re going to turn on Iron Chef, put away the chips.
...But we don’t have time to actually cook
We may love to watch Rachael Ray whip up a casserole on TV, but that doesn’t mean we have time to do it ourselves. As the number of women in the work force has increased, the amount of time we have to slice, dice and sauté has decreased: In 1965, the average housewife spent over two hours per day cooking and cleaning up from meals. Today, for everyone, the average is about 33 minutes (that includes all three meals!). What does that mean? More take-out, fatty prepared foods and meals on the run.
We’re guilty of texting while tasting
Just a few years ago, we only had to worry about the TV or a rude salesperson interrupting us during dinner, but now there’s also the iPad, cell phone, Kindle and the entire season of Homeland on DVR. “Any time a screen is taking your attention away from your meal, you’re not going to pay attention to how much you’re putting on your plate, and you won’t notice signals that you’re full,” says Byrd-Bedbrenner.
There’s been a deluge of diet foods
It’s definitely a boon to those of us watching our weight that there are so many low-fat cheeses, low carb cookies and low-cal health bars available today, but too much of a healthy thing is, well, still too much, explains Wansink. In a recent study, overweight people ate 28 percent more candy when it was labeled “low-fat” than when it was labeled regular, which translates to in a greater overall intake of calories. “Also, we often reward ourselves later in the day for being a good boy or girl and eating the low-fat bar earlier,” Wansink adds.
There are just too many darn choices
Thirty years ago, there was just one kind of Snickers bar, and your coffee choice was regular or decaf. Today, Snickers come in dark chocolate, peanut butter and almond, and there are enough flavors of coffee to make your head spin. Good news, of course — especially if you love your half-caf, soy milk, crème brulee latte — but this constant range of new ways to tickle our taste buds means we always want more. In fact, one study found that when consumers were offered three different flavors of frozen yogurt, they ate 23 percent more than if they only had one choice.
Ultimately, the more you can manage your environment, the easier your weight-loss efforts will be. Not sure where to start? Head over to our Spaces tool for tips on how to stay in control no matter how big the plate, how available the food or how vast the choice really is.
But don’t blame the extra intake on supersized 21st-century hunger pangs, says Brian Wansink, PhD, director of the Cornell Food and Brand Lab. Outside influences, like the size of the spaghetti box, the constant barrage of food images and even government policies, are making us all forget when we’re full and what’s a normal portion. The best way to outsmart all these sneaky influences? To understand exactly what they are.
Junk food keeps getting cheaper
While food is one of the few household expenses that’s actually become more affordable in the last few decades, it’s not lean proteins and organic veggies that have plummeted the most in price — it’s the sugary, fatty, processed stuff. “Because of government subsidies, the price of corn, wheat and rice is artificially low, so it’s very inexpensive to produce high-calorie, low-nutrient snacks such as crackers and cookies, and foods made with high-fructose corn syrup, such as soft drinks and breakfast cereals,” explains Carol Byrd-Bedbrenner, PhD, a professor of nutrition at Rutgers University.
Plus, food is everywhere you look
Remember when bookstores just sold books? Now you can’t buy a novel without also being tempted by peppermint mochas and Oreo cheesecakes. “You used to have to go to a supermarket to buy groceries, now you can find food in gas stations, discount stores, even at Staples,” says Wansink. Unfortunately for our waistlines, the food you’ll find while you’re buying a box of pencils isn’t whole grains and veggies — it’s more likely a tub of candy or a bag of chips.
Packages and portion sizes have ballooned
If that cookie looks like it’s three times the size of the ones you used to snack on as a kid, it probably is. A New York University study found that almost all packaged food sold today is two to five times the size it was in the 1970s, and some portions exceed USDA guidelines by as much as 700 percent! Even when we prepare our own food at home, portions sizes have grown. Wansink points out that the rise of warehouse clubs means that consumers are buying larger packages of foods; in a recent study, he found that when we cook from a double-sized box of spaghetti or a jar of sauce, the amount we eat increases by up to 25 percent.
Our plates and bowls are bigger, too
Did you ever notice how dainty your Grandma’s dishes seem? According to a recent study in the Journal of Consumer Research, dinner plates have been getting increasingly larger over the last century, evolving to the 11-inch slabs of china we’re accustomed to eating on now. And when the plate is bigger, portions get bigger to fill them up: Numerous studies have shown that the larger the plate or bowl, the more food we put on it.
We Want Our Food TV
Top Chef, Man vs. Food, Cupcake Wars: TV shows about cooking and eating are more popular than ever. But the more we watch, the hungrier we get. In a recent study, Wansink found that dieters gobbled down 43 percent more snacks while watching a food-related episode of TV show than while watching a non-food one. So if you’re going to turn on Iron Chef, put away the chips.
...But we don’t have time to actually cook
We may love to watch Rachael Ray whip up a casserole on TV, but that doesn’t mean we have time to do it ourselves. As the number of women in the work force has increased, the amount of time we have to slice, dice and sauté has decreased: In 1965, the average housewife spent over two hours per day cooking and cleaning up from meals. Today, for everyone, the average is about 33 minutes (that includes all three meals!). What does that mean? More take-out, fatty prepared foods and meals on the run.
We’re guilty of texting while tasting
Just a few years ago, we only had to worry about the TV or a rude salesperson interrupting us during dinner, but now there’s also the iPad, cell phone, Kindle and the entire season of Homeland on DVR. “Any time a screen is taking your attention away from your meal, you’re not going to pay attention to how much you’re putting on your plate, and you won’t notice signals that you’re full,” says Byrd-Bedbrenner.
There’s been a deluge of diet foods
It’s definitely a boon to those of us watching our weight that there are so many low-fat cheeses, low carb cookies and low-cal health bars available today, but too much of a healthy thing is, well, still too much, explains Wansink. In a recent study, overweight people ate 28 percent more candy when it was labeled “low-fat” than when it was labeled regular, which translates to in a greater overall intake of calories. “Also, we often reward ourselves later in the day for being a good boy or girl and eating the low-fat bar earlier,” Wansink adds.
There are just too many darn choices
Thirty years ago, there was just one kind of Snickers bar, and your coffee choice was regular or decaf. Today, Snickers come in dark chocolate, peanut butter and almond, and there are enough flavors of coffee to make your head spin. Good news, of course — especially if you love your half-caf, soy milk, crème brulee latte — but this constant range of new ways to tickle our taste buds means we always want more. In fact, one study found that when consumers were offered three different flavors of frozen yogurt, they ate 23 percent more than if they only had one choice.
Ultimately, the more you can manage your environment, the easier your weight-loss efforts will be. Not sure where to start? Head over to our Spaces tool for tips on how to stay in control no matter how big the plate, how available the food or how vast the choice really is.
GHG:
The Whole Story on Whole Grains
This week we'll look at whole grains, a healthy staple that gets a lot of press but still isn't well understood by most members. Here's the whole story:
Whole Grains:
This week we'll look at whole grains, a healthy staple that gets a lot of press but still isn't well understood by most members. Here's the whole story:
Whole Grains:
•
What's the guideline? Choose whole grains instead of refined
whenever possible. Examples of whole grains include brown rice, brown bread,
brown pasta, etc.
•
Don't be fooled! Just because it says "whole grain" or "whole wheat" on the box
does NOT mean that a product is PRIMARILY whole grain. A company can write
"whole grain" on packaging even when a product's mostly refined, as long as
there's a token amount of whole grain inside.
•
Tip: Look for the word "whole" to describe one of the first
couple ingredients on the ingredient list
•
Which is better: whole or enriched? A whole grain is intact,
including all the natural fiber. In "enriched" products, the fiber has probably
been stripped and something has been added back in. An enriched product is not a
whole grain. Go for the whole grain.
• What are the weight-loss benefits of whole grains? Like other high-fiber products, whole grains provide greater satiety and take longer to digest, which means LONGER satiety and a more consistent, steady release of energy/sugars.
• What are the weight-loss benefits of whole grains? Like other high-fiber products, whole grains provide greater satiety and take longer to digest, which means LONGER satiety and a more consistent, steady release of energy/sugars.
“There are two choices you have
to make to be successful at Weight Watchers:
1. to start,
2. not to quit!”
~David Kirchhoff, CEO of Weight
Watchers International
GOT A FRIEND YOU COULD TALK TO ABOUT
JOINING OR RE-JOINING THIS SUMMER?
JOINING OR RE-JOINING THIS SUMMER?
Get back "on the train" and back
on TRACK this week,
even if it's been a very long
time since you've been in.
Join now for only $1 (through
7/27)!!!!!!!!
This is your No-Excuses Summer of 2013!
Don't take a summer vacation
from your weight loss! Warmer weather means fresh produce
and
longer light hours in the day to get
outside and move...
great conditions for our weight loss
journeys!
Member
Recipes
Easiest Corn
Salad
Makes 6 cups, one cup per serving
6 ears fresh corn, shucked
1 large fresh tomato, chopped
2 tablespoons olive oil
½ lime, juiced or 1 tablespoon cider vinegar
6 basil leaves or 3 scallions, minced (optional)
salt and pepper to taste
1 large fresh tomato, chopped
2 tablespoons olive oil
½ lime, juiced or 1 tablespoon cider vinegar
6 basil leaves or 3 scallions, minced (optional)
salt and pepper to taste
Slice all of the kernels off of the cob using a sharp knife.
Mix together corn, tomato, olive oil, lime, and basi/ or scallions (if
using) in a large bowl. Taste and adjust seasons.
Keep in fridge for about 4 days.
5 PointsPlus
Frozen Breakfast Pops Recipe
(makes 4)
2 bananas
4 popsicles sticks
1/4 cup plain yogurt
1/4 cup plain granola
raisins or chocolate chips (optional)
4 popsicles sticks
1/4 cup plain yogurt
1/4 cup plain granola
raisins or chocolate chips (optional)
Slice bananas in half and insert popsicle sticks into flat
section. Pour yogurt and granola onto seperate plates.
Put a piece of parchment paper on a cookie sheet. Add
yogurt, spread on granola, add optional raisins, and place on cookie
sheet.
Freeze for 12 hours and serve!
For one pop = 3 PointsPlus
Banana Split Makeover
Recipe
(serves 1)
1 cup strawberries (fresh or frozen)
1 banana
8 tablespoons sweetened whipped cream
1 cup strawberries (fresh or frozen)
1 banana
8 tablespoons sweetened whipped cream
Slice strawberries and banana. Put in a bowl and top with whipped
cream. Enjoy!
1 PointsPlus
Iced Mocha
Recipe
(makes one)
1/2 cup coffee (of your choice)
1/2 cup unsweetened almond milk
1 tablespoon chocolate syrup (such as Hershey's)
1/2 cup unsweetened almond milk
1 tablespoon chocolate syrup (such as Hershey's)
Mix coffee, almond milk, and syrup in jar. Store, covered,
in fridge until ready to drink. Add lots of ice cubes and enjoy!
For one mason jar = 2
PointsPlus
Portobello Mushroom Pizza
Recipe
(serves 4)
4 portobello mushroom caps
1 15 ounce can diced fire roasted tomatoes
4 ounces fresh mozzarella cheese (thinly sliced or grated)
4 portobello mushroom caps
1 15 ounce can diced fire roasted tomatoes
4 ounces fresh mozzarella cheese (thinly sliced or grated)
Preheat oven to 350. Spray rimmed baking sheet with
non-stick spray.
Clean mushroom caps with paper towel and remove stems.
Spoon 1/4 cup tomatoes with or without juice into cap.
Layer mozzarella cheese over tomatoes. Bake in oven for 20
minutes. Serve with a knife and fork.
Serve hot or room temperature.
2 PointsPlus @
Roasted Cauliflower
Recipe
(serves 4)
8 cups cauliflower from one large head
1/8 cup soy sauce
1 tablespoon vegetable oil
1 teaspoon sugar
1/2 teaspoon ground black pepper (optional)
1/8 cup soy sauce
1 tablespoon vegetable oil
1 teaspoon sugar
1/2 teaspoon ground black pepper (optional)
Chop cauliflower into small florets. Preheat oven to 450
F.
Mix ingredients together in a large bowl and marinate for
20 minutes mixing once.
Place on aluminum foil lined, rimmed baking sheet and
roast for 20 minutes.
Serve hot, cold, or room temperature.
For one serving = 1 PointsPlus
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