MIDWEEK MINUTES July 6, 2013
Midweek
Minutes
July 6,
2013
Hello,
Winners!
How was your 4th? You're not turning
it into a weekend food orgy, are you? What kind of foods did you see people
eating on Thursday? How did you handle the food? We had lots of grilled veggies
and Noreen's strawberries (see her post on AIG'S WINNERS!) It was a YUMMY
BBQ!
There will be some county fairs
coming up soon. Do you have your game plan ready? I included some typical fair
foods and their points in this newsletter, and you can find more in your Food
Comapnions.
Summer fun might mean abandoning
one's weight loss efforts, but not us, right? I know the weather will be sticky
next week too, so let's have some strategies ready. Set aside a time to plan
meals. Make a shopping list. Journal so you can remember your meals. Prepare
summer fruits and veggies so they are handy. I never have a problem saying,
"It's too hot to eat", but it is often TOO HOT to cook, and therefore, it is
even more imperative that we have a plan to get us in and out of the kitchen
fast.
"One day, one
pound, one choice at a time within my healthy plan' is all I need to stay on
track!" Isn't that a great saying? I hope you will come to the meeting this
week. See you then! --Zig
Member
Milestones
Superior: -14.4
lbs.
Hstings: -14 lbs.
16 week Stay and Succeed
Charm
Deb P.
(H)
Shari S.
(H)
35 lb. star
Pam Wmn (S)
Look Who's at
GOAL!
Larry C.
(H.)
Welcome to
LIFETIME!
Nancy H.
(H)
The Ripple Effect
Discover
how simple changes can spur progress that’s far-reaching and
long-lasting.
Losing weight is a
process, and it’s not always easy. While there’s no magic button to get you
instantly to goal (as nice as that would be), there are ways to smooth out the
path along the way and make it feel less overwhelming. In your meeting this
week, you’ll explore the benefits of the ripple effect — the collective positive
impact of small, “I-can-totally-handle-that” changes, like this month’s
Routine:
Eat breakfast every day.
When you make a healthy choice,
you’re probably focused on that immediate moment and acknowledging your little
victory. (Insert mental high-five here.) Even reading this article counts as a
helpful step toward your weight-loss goals. (Go ahead, give yourself another
mental high-five — we’ll wait.)
But have you ever stopped to
really think about how all those little victories add up? We don’t just mean on
the scale, either — although it’s true that things like food swaps (skim milk
for half-and-half, a baked potato instead of French fries) can translate to
pounds lost. Every single simple, healthy thing you do is likely to have a
positive impact in the form of other small, healthy changes you’re more likely
to make as a result.
The Ripple Effect:
Assessing the Impact
Think about any of the changes you’ve made since joining Weight Watchers, even the smallest ones, in your eating habits, your attitude and perspective, or your activity level. How did you start, and what was it like to make a healthier shift? Have any of the subsequent changes surprised you? Do you feel differently now — more confident, more social, more in control? Has your new lifestyle inspired anyone close to you to adjust their own habits?
Think about any of the changes you’ve made since joining Weight Watchers, even the smallest ones, in your eating habits, your attitude and perspective, or your activity level. How did you start, and what was it like to make a healthier shift? Have any of the subsequent changes surprised you? Do you feel differently now — more confident, more social, more in control? Has your new lifestyle inspired anyone close to you to adjust their own habits?
No change is ever so small that it
won’t make a difference; even a tiny pebble will make waves if you toss it in a
lake. Think of that every time you have a chance to make a healthy decision for
yourself — every single one counts and will empower you to reach your goals.
Okay, we’re done inundating you
with Deep Thoughts. Give yourself one more mental high-five and go do something
positive today!
Some
County Fair Foods
| Kebabs | PointsPlus value of 8 for two small skewers |
| Corn on the cob, | PointsPlus value of 2 per ear |
| Corn on the cob with two tablespoons butter | PointsPlus value of 8 |
| Smoothie (2 cups) | PointsPlus value of 4 |
| Grilled turkey leg (large, with skin) | PointsPlus value of 27 |
| Funnel cake | PointsPlus value of 26 |
| French fries | PointsPlus value of 11 |
| Belgian waffle with whipped cream | PointsPlus value of 9 |
| Foot-long corn dog | PointsPlus value of 8 |
| Fudge (1 piece) | PointsPlus value of 3 |
7 Small Steps to a Healthy You
Making just one small lifestyle change a
day, even one a week, can help you reach your weight-loss goals. Here are seven
strategies to work on ... starting today!
You look in the mirror one day and everything is wrong. Your hair, your
teeth, your skin, your shape. Especially your shape.
So you write a long list, and you make a pact with yourself that tomorrow you'll start a new whiz-bang weight-loss and life-changing plan. According to your calculations, you will be trim, taut and irresistible in three months.
Three weeks down the road, things are worse. What went wrong? Basically, you fell victim to the "END" (Everything Now Dilemma).
With END you have so much on your mind at once that you get confused, you forget a thing or two, you get rattled and then you give up. When you take one thing at a time, your chances for success get much better. Here's a seven-step plan that will help you to take it day by day.
This is as simple as the days of the week because that's how it works: seven days, seven steps. Each day you add one thing, so that by the end of the week you are juggling seven balls without dropping one. Here's how:
Monday
Back to work or school. Resolve that all you will do differently today will be to make sure to eat two or more pieces of fresh fruit. Any time, any way.
Tuesday
Today you will set some goals. Plan where you would like to be by the end of the month, then the end of the year — both in your private and personal lives. Write these goals in your diary or stick them where you'll see them.
Wednesday
Water day. Eat that fruit, keep your goals in mind and drink six or more glasses of water. Add variety with a squeeze of lemon or lime juice. Or sip on herbal tea if you prefer.
Thursday
Add in some exercise. Go for a 20- to 30-minute walk. Walk in the park, around your neighborhood or head for the mall and do some fast-paced window shopping...but don't forget the fruit, the water and to review your goals.
Friday
Fruit, walk, water, goals ... it's getting easier. So this is the day you give your diet a spring cleaning. Eliminate foods that are not helping you stay trim and healthy. You know what they are.
Saturday
Play day. Well done! You're still drinking plenty of water, including fresh fruit in your diet, exercising, eating well and generally staying on track with your life. Spoil yourself with a special treat. Go on, you deserve it. Have some frozen yogurt for dessert, take in that new movie, or plan a weekend away.
Sunday
Traditionally a day of rest. And you can rest, too, since relaxation is key to maintaining control over your new healthy regimen. Take time to lie in a hammock and gaze at the clouds. Put on a facial mask, take a long, luxurious bubble bath, read a book or play with your pet.
Now that wasn't so hard, was it? By the end of just one week you are happier, brighter, healthier and ready to keep going — because you know it takes just three weeks to create a habit. Except you will have created seven by then.
So you write a long list, and you make a pact with yourself that tomorrow you'll start a new whiz-bang weight-loss and life-changing plan. According to your calculations, you will be trim, taut and irresistible in three months.
Three weeks down the road, things are worse. What went wrong? Basically, you fell victim to the "END" (Everything Now Dilemma).
With END you have so much on your mind at once that you get confused, you forget a thing or two, you get rattled and then you give up. When you take one thing at a time, your chances for success get much better. Here's a seven-step plan that will help you to take it day by day.
This is as simple as the days of the week because that's how it works: seven days, seven steps. Each day you add one thing, so that by the end of the week you are juggling seven balls without dropping one. Here's how:
Monday
Back to work or school. Resolve that all you will do differently today will be to make sure to eat two or more pieces of fresh fruit. Any time, any way.
Tuesday
Today you will set some goals. Plan where you would like to be by the end of the month, then the end of the year — both in your private and personal lives. Write these goals in your diary or stick them where you'll see them.
Wednesday
Water day. Eat that fruit, keep your goals in mind and drink six or more glasses of water. Add variety with a squeeze of lemon or lime juice. Or sip on herbal tea if you prefer.
Thursday
Add in some exercise. Go for a 20- to 30-minute walk. Walk in the park, around your neighborhood or head for the mall and do some fast-paced window shopping...but don't forget the fruit, the water and to review your goals.
Friday
Fruit, walk, water, goals ... it's getting easier. So this is the day you give your diet a spring cleaning. Eliminate foods that are not helping you stay trim and healthy. You know what they are.
Saturday
Play day. Well done! You're still drinking plenty of water, including fresh fruit in your diet, exercising, eating well and generally staying on track with your life. Spoil yourself with a special treat. Go on, you deserve it. Have some frozen yogurt for dessert, take in that new movie, or plan a weekend away.
Sunday
Traditionally a day of rest. And you can rest, too, since relaxation is key to maintaining control over your new healthy regimen. Take time to lie in a hammock and gaze at the clouds. Put on a facial mask, take a long, luxurious bubble bath, read a book or play with your pet.
Now that wasn't so hard, was it? By the end of just one week you are happier, brighter, healthier and ready to keep going — because you know it takes just three weeks to create a habit. Except you will have created seven by then.
25 Little Tips for Big Weight Loss
Don't give up dips and
other easy weight-loss hints to get you back on track.
Feel like you need a boost? Perhaps
you've hit a plateau? Now is the perfect time to take stock of your life and to
make some long-overdue changes. But adjusting eating and exercise habits can
seem so daunting, it's no wonder that some of us never make it beyond the first
day! So what's the best way to get started?
The surest way to succeed is making small changes. Think in terms of manageable baby steps, like swapping the half-and-half in your morning coffee for fat-free or low-fat milk. There are lots of little changes you can make — in your food plan and daily routine — that will add up to a lot of weight loss over the long haul.
Take a look at our 25 tips below for eating healthfully, fitting exercise into your busy day and revamping your daily routine. Start by picking five changes that you're sure you can tackle and practice them this week. Then try another five next week (click the 'print' link above to print this out for easy reference).
Not every idea is right for everyone, so experiment and see what works for you. Lots of little changes can yield big weight-loss results — and a healthier new you!
1. Good things come in small packages
Here's a trick for staying satisfied without consuming large portions: Chop high-calorie foods like cheese and chocolate into smaller pieces. It will seem like you're getting more than you actually are.
2. Get "water-wise"
Make a habit of reaching for a glass of water instead of a high-fat snack. It will help your overall health as well as your waistline. So drink up! Add some zest to your six to eight glasses a day with a twist of lemon or lime.
3. Herb it up
Stock up your spice rack, and start growing a small herb garden in your kitchen window. Spices and herbs add fantastic flavor to foods without adding fat or calories.
4. Slim down your soup
Make a big batch of soup and refrigerate it before you eat it. As it cools, the fat will rise to the top and can be skimmed off the surface.
5. Doggie-bag that dinner
At restaurants that you know serve large portions, ask the waiter to put half of your main course in a take-home box before bringing it to your table. Putting the food away before you start your meal will help you practice portion control.
6. Listen to your cravings
If you're craving something sweet, eat something sweet — just opt for a healthier nosh (like fruit) instead of a high-calorie one like ice cream. The same goes for crunchy cravings — for example, try air-popped popcorn instead of high-fat chips. It's just smart substitution!
7. Ease your way into produce
If you're new to eating lots of fruits and vegetables, start slowly. Just add them to the foods you already enjoy. Pile salad veggies into your sandwiches, or add fruit to your cereal.
8. Look for high-fat hints
Want an easy way to identify high-calorie meals? Keep an eye out for these words: au gratin, parmigiana, tempura, alfredo, creamy and carbonara, and enjoy them in moderation.
9. Don't multi-task while you eat
If you're working, reading or watching TV while you eat, you won't be paying attention to what's going into your mouth — and you won't be enjoying every bite. Today, every time you have a meal, sit down. Chew slowly and pay attention to flavors and textures. You'll enjoy your food more and eat less.
10. Taste something new
Broaden your food repertoire — you may find you like more healthy foods than you knew. Try a new fruit or vegetable (ever had plantain, bak choy, starfruit or papaya?).
11. Leave something on your plate at every meal
One bite of bagel, half your sandwich, the bun from your burger. See if you still feel satisfied eating just a bit less.
12. Get to know your portion sizes
It's easy to underestimate how much you're eating. Today, don't just estimate things — make sure. Ask how much is in a serving, read the fine print on labels, measure your food. And learn portion equivalents: One serving of pasta, for instance, should be around the size of a tennis ball.
13. Don't give up dips
If you love creamy dips and sauces, don't cut them out of your food plan completely. Just use low-fat soft cheese and mayo instead of the full fat stuff.
14. Make a healthy substitution
Learn to swap healthier foods for their less-healthy counterparts. Today, find a substitution that works for you: Use skim or low-fat milk instead of whole milk; try whole-wheat bread instead of white.
15. Bring lunch to work tomorrow
Packing lunch will help you control your portion sizes. It also provides a good alternative to restaurants and takeaways, where making healthy choices every day can be challenging (not to mention expensive).
16. Have some dessert
You don't have to deny yourself all the time. Have a treat that brings you pleasure, but this time enjoy it guilt-free be — sure you're practicing portion control, and compensate for your indulgence by exercising a little more or by skipping your afternoon snack.
17. Ask for what you need
Tell your mother-in-law you don't want seconds. Ask your other half to stop bringing you chocolates. Speak up for the place with great salads when your co-workers are picking a restaurant for lunch. Whatever you need to do to succeed at weight loss, ask for it — make yourself a priority and assert yourself.
18. Improve your treadmill technique
When walking on a treadmill, don't grip the rails. It's fine to touch them for balance, but you shouldn't have to hold on. If you do, that might be a signal you should lower the intensity level.
19. Simon says... get fit
Here's an easy way to fit in exercise with your kids: Buy a set of 1 lb weights and play a round of Simon Says — you do it with the weights, they do it without. They'll love it!
20. Make the most of your walks
If your walking routine has become too easy, increase your effort by finding hills. Just be sure to tackle them at the beginning of your walk, when you have energy to spare.
21. Shop 'til you drop...pounds!
Add a workout to your shopping sessions by walking around the mall before your start spending. And try walking up the escalator — getting to your destination faster will be an added bonus.
22. Walk an extra 100 steps at work
Adding even a little extra exercise to your daily routine can boost your weight loss. Today, take the stairs instead of the elevator, or stroll down the hall to talk to a co-worker instead of sending an email or calling.
23. Brush your teeth after every meal and snack
This will be a signal to your mouth — and your mind — that it's time to stop eating. Brushing will also give your mouth a nice fresh taste that you'll be disinclined to ruin with a random chip. At work, keep a toothbrush with a cover and toothpaste in your desk drawer.
24. Clean your closet
First, it's great exercise. Second, it's an important step in changing your attitude. Get rid of all the clothes that make you look or feel bad. Throw out anything that's too big — don't give yourself the option of ever fitting into those clothes again. Move the smaller clothes up to the front to help motivate you. Soon, you'll be fitting into those too-tight jeans you couldn't bear to part with.
25. Take your measurements
You might not like your stats now, but you'll be glad you wrote them down when you see how many inches you've lost. It's also another way to measure your success, instead of just looking at the scale. Sometimes even when the numbers on the scale aren't going down, the measurements on your body are.
Spaghetti Squash
www.hungrygirl.comPER SERVING (1 cup cooked strands): 42 calories, <0.5g fat,
28mg sodium, 10g carbs, 2g fiber, 4g sugars, 1g protein --
PointsPlus® value 0*
"The spaghetti squash is an oblong seed-bearing variety of winter squash... Its center contains many large seeds. Its flesh is bright yellow or orange. When raw, the flesh is solid and similar to other raw squash; when cooked, the flesh falls away from the fruit in ribbons or strands like spaghetti."
Thanks, Wikipedia, for the fact-filled (albeit dull) intro. However, this description doesn't come CLOSE to conveying why spaghetti squash rules. At first glance, you'd never suspect that this golden gourd could so easily be converted into a guilt-free swap for starchy noodles. But cut it open and cook 'til tender, and you'll uncover spaghetti-like strands that are easily scraped out with a fork.
"The spaghetti squash is an oblong seed-bearing variety of winter squash... Its center contains many large seeds. Its flesh is bright yellow or orange. When raw, the flesh is solid and similar to other raw squash; when cooked, the flesh falls away from the fruit in ribbons or strands like spaghetti."
Thanks, Wikipedia, for the fact-filled (albeit dull) intro. However, this description doesn't come CLOSE to conveying why spaghetti squash rules. At first glance, you'd never suspect that this golden gourd could so easily be converted into a guilt-free swap for starchy noodles. But cut it open and cook 'til tender, and you'll uncover spaghetti-like strands that are easily scraped out with a fork.
Spaghetti Supersized with
Spaghetti Squash
PER SERVING (entire recipe, about 2
1/2
cups): 255 calories, 2g fat, 45mg
sodium,
55g carbs, 9.5g fiber, 6.5g sugars,
9g
protein -- PointsPlus™ value 7*
1 serving (2 oz.) uncooked whole-wheat
spaghetti
1 spaghetti squash, quartered and
seeded
Prepare pasta per package
instructions.
Meanwhile, place quartered spaghetti squash in
a large microwave-safe bowl with 1/4
cup water. Cover and microwave until soft,
about 8 minutes.
Once cool enough to handle, scrape spaghetti
squash strands out with a fork. Toss 1
1/2 cups squash with the cooked pasta and serve
with your favorite sauce!
MAKES 1 SERVING
Spaghetti
Best-ern
Serving Size: 2 cups squash with about 3/4 cup sauce and 3
meatballs (1/2 of recipe)
PointsPlus® value 8*
HG Alternative: This recipe can also be made with 1 1/2 cups of jarred low-fat marinara sauce... But our sauce is reeeeallly good!
PointsPlus® value 8*
HG Alternative: This recipe can also be made with 1 1/2 cups of jarred low-fat marinara sauce... But our sauce is reeeeallly good!
Just like Lady and the Tramp! Well, almost. You can't
really do the noodle trick with spaghetti squash... but do you really need to
mimic cartoon dogs on a date? Exactly.
And you definitely don't need to consume hundreds of extra
carby calories when a spaghetti craving
hits.
Ingredients:
Spaghetti
1 spaghetti squash (about 4.5 lbs.)
Meatballs
6 oz. raw extra-lean ground beef
2 tbsp. fat-free liquid egg substitute (like Egg Beaters Original)
1 tsp. dried parsley
1/2 tsp. chopped garlic
1/8 tsp. each salt and black pepper
Sauce
1/2 cup finely diced onion
1/2 cup finely diced carrot
1 tsp. chopped garlic
1 1/2 cups canned crushed tomatoes
1/4 cup chopped fresh basil
2 tbsp. tomato paste
1 tsp. Italian seasoning
1/4 tsp. red pepper flakes, or more to taste
1/4 tsp. ground cumin
4 tsp. reduced-fat Parmesan-style grated topping
Directions:
Preheat oven to 400 degrees.
Microwave whole squash for 3 - 4 minutes, until soft enough to cut.
Once cool enough to handle, cut squash in half lengthwise. Scoop out and discard seeds.
Ingredients:
Spaghetti
1 spaghetti squash (about 4.5 lbs.)
Meatballs
6 oz. raw extra-lean ground beef
2 tbsp. fat-free liquid egg substitute (like Egg Beaters Original)
1 tsp. dried parsley
1/2 tsp. chopped garlic
1/8 tsp. each salt and black pepper
Sauce
1/2 cup finely diced onion
1/2 cup finely diced carrot
1 tsp. chopped garlic
1 1/2 cups canned crushed tomatoes
1/4 cup chopped fresh basil
2 tbsp. tomato paste
1 tsp. Italian seasoning
1/4 tsp. red pepper flakes, or more to taste
1/4 tsp. ground cumin
4 tsp. reduced-fat Parmesan-style grated topping
Directions:
Preheat oven to 400 degrees.
Microwave whole squash for 3 - 4 minutes, until soft enough to cut.
Once cool enough to handle, cut squash in half lengthwise. Scoop out and discard seeds.
To a very large baking pan (or 2 medium pans), add 1/2
inch water. Add squash halves, cut sides down.
Bake in the oven until the insides are tender, about 40
minutes.
Meanwhile, spray a baking sheet with nonstick spray and set aside.
Meanwhile, spray a baking sheet with nonstick spray and set aside.
Combine all meatball ingredients in a large bowl. Mix
thoroughly with your hands. Evenly form into 6 meatballs and place on the baking
sheet, evenly spaced.
Bake in the oven until just cooked through, about 10
minutes. (Meatballs can bake simultaneously with squash.) Set aside.
Once squash is cool enough to handle, use a fork to scrape out 4 cups of the strands and transfer to a strainer to remove excess moisture. (Reserve remaining squash for another time.)
Once squash is cool enough to handle, use a fork to scrape out 4 cups of the strands and transfer to a strainer to remove excess moisture. (Reserve remaining squash for another time.)
Transfer to a large bowl, cover to keep warm, and set
aside.
Bring a medium pot sprayed with nonstick spray to medium-high heat on the stove. Add onion and carrot; stirring occasionally, cook until slightly softened, 6 - 8 minutes.
Bring a medium pot sprayed with nonstick spray to medium-high heat on the stove. Add onion and carrot; stirring occasionally, cook until slightly softened, 6 - 8 minutes.
Add garlic and cook until fragrant, 1 - 2 minutes. Add all
remaining sauce ingredients except Parm-style topping; stir to combine.
Add meatballs and bring sauce to a low boil. Reduce heat
to low. Gently stirring occasionally, simmer until veggies have completely
softened and meatballs are hot, about 8 minutes.
To serve, evenly distribute strained squash strands between 2 large plates or bowls. Top each with 3 meatballs, half of the sauce (about 3/4 cup), and 2 tsp. Parm-style topping. Enjoy!!!
MAKES 2 SERVINGS
To serve, evenly distribute strained squash strands between 2 large plates or bowls. Top each with 3 meatballs, half of the sauce (about 3/4 cup), and 2 tsp. Parm-style topping. Enjoy!!!
MAKES 2 SERVINGS
Spaghetti Squash Au
GratinServes 6
4 PP
per serving
1 medium spaghetti squash
2 tablespoons butter
1 small yellow onion, cut in half and very thinly sliced
¼ teaspoon red pepper flakes, or more if you like it spicy
1 teaspoon fresh thyme
½ cup sour cream
½ cup shredded cheddar cheese
Cut the spaghetti squash in half and remove the seeds. Place in a covered dish with a ¼ inch of water and microwave for 10 -12 minutes.
1 medium spaghetti squash
2 tablespoons butter
1 small yellow onion, cut in half and very thinly sliced
¼ teaspoon red pepper flakes, or more if you like it spicy
1 teaspoon fresh thyme
½ cup sour cream
½ cup shredded cheddar cheese
Cut the spaghetti squash in half and remove the seeds. Place in a covered dish with a ¼ inch of water and microwave for 10 -12 minutes.
In a
medium sized skillet over medium heat, add the butter, onions, red pepper and
thyme and cook until the onions are slightly brown in color. Salt and pepper to
taste.
Using a fork, scrape the insides of the squash and transfer to a small bowl. Combine the squash, onions, sour cream and half the cheese together and mix well.
Using a fork, scrape the insides of the squash and transfer to a small bowl. Combine the squash, onions, sour cream and half the cheese together and mix well.
Transfer the mixture to a buttered baking dish and
top with remaining cheese.
Place into a
375º for 15 – 20 minutes until golden brown on top.
Caesar Asparagus
1 pound asparagus (I used 1 bundle from
Trader Joe’s) trim the ends
1 slice multi-grain or whole wheat bread, I used Milton’s
Original Healthy Multi-Grain bread
2 teaspoons extra virgin olive oil
Cooking spray, I used olive oil cooking spray for this
recipe
Salt and pepper, to taste
Ingredients for Topping:
1½ tablespoons Girards Light Caesar Dressing or Cardini’s,
see shopping tip
1 tablespoon Parmesan cheese, grated or
shredded
Instructions
1. Preheat oven to 425
degrees.
2. Toast bread and cut into bite size pieces. Coat a pan
with cooking spray. Place asparagus on pan along with diced toasted bread.
Drizzle 2 teaspoon of olive oil over the top. Using hands,
toss well to coat asparagus and bread cubes. Sprinkle with a little salt and
pepper.
Roast in oven for about 6-8 minutes until asparagus is
tender-crisp and bright green in color. Remove from oven.
3. Place asparagus in serving dish. Sprinkle croutons all
over asparagus. Drizzle dressing over top and sprinkle with 1 tablespoon
cheese.
Makes 4 servings (about 4-5 spears each) @ 3
PP
New ROUTINE of the
MONTH
Before
Eating Anything, Ask Yourself, "Is This Worth the PointsPlus
Values?"
How it
helps: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. When faced with tempting foods that are high in PointsPlus
values, we can “forget” to track them, which can lead to a free-for-all.
Thinking about the numbers will encourage you to make a smarter choice —
enjoying a smaller piece, adjusting your planned budget for the rest of the day,
or forgoing it altogether. You can always decide to swap in a healthier food,
too.
Make it a Routine:
- Make sure you always have a way to look up PointsPlus values with you — your computer, smart phone, PointsPlus calculator, companion books.
- Before you bite into anything, put a number on it.
- When you can't look something up, make your best guess — it's better than flying blind. You know if that slice of pizza is closer to 12 PointsPlus values than 5. Do you really want to spend that much on it? Maybe so, but now you're making an informed choice.
THIS WEEK'S MEETING
TOPIC
Which foods are worth their
PP Values to you and which
are wasted? You decide,
and we'll talk about
HOW and
WHY!
Member
Recipes
Homemade Watermelon
Lemonade
3 cups chopped, seeded watermelon
1 cup fresh lemon juice, 4-6 medium lemons
juiced
1 cup sugar or ½ sugar and sugar substitute such as
Splenda or Stevia, to taste
4½ cups water
Watermelon ice cubes, recipe follows
(optional)
Lemon slices for garnish, if desired
1. In a blender, add watermelon and puree. Strain
to remove any bits of seeds that remain.
Pour into a container or bowl, cover and
refrigerate until ready to serve lemonade.
2. Combine lemon juice and sugar in a large
pitcher. Stir until sugar is completely dissolved.
Add water and mix well. At this point you can
refrigerate lemonade until ready to serve.
3. Just before serving, mix in pureed
watermelon.
4. Add ice or watermelon ice cubes to pitcher or to
each glass and serve.
Makes 6 cups
PointsPlus per cup = 5
To Make Watermelon Ice Cubes
Add 3 cups cubed seeded watermelon to a blender and
puree. Pour into an ice cube tray.
Freeze until solid. This works with any type of
melon. Use these cubes to dress up any ice tea or lemonade.
Makes 14 cubes
Skinny Turkey Burgers
2 large red onions cut into slices
2 teaspoons olive oil
2 tablespoons Worcestershire sauce
1 tablespoon water
1¼ lb. package lean ground turkey
1 cup yellow or red onion, chopped fine
½ cup Sweet Baby Ray’s barbecue, or your favorite
1 egg white
2 tablespoons Worcestershire sauce
¼ teaspoon salt
Fresh ground pepper to taste
6 whole wheat buns, I love Trader Joe’s Honey Whole Wheat Buns or whole
wheat sandwich thins or your favorite bun
Romaine lettuce
Tomato slices
Ketchup
Mustard
Barbecue sauce
Instructions
1. Place sliced onions on a microwave-safe plate. Cook for 5-6 minutes in
the microwave until onions are soft.
2. Coat a large nonstick pan with cooking spray. Add olive oil and heat.
Add water, cooked onions and 2 tablespoons Worcestershire sauce.
Saute on medium-high heat until onions are very soft and browned, about 8
minutes. Stir often.
3. This burger is best made using a Panini grill or George Foreman grill.
Preheat sandwich grill. In a large bowl add the ground turkey, chopped onions,
barbecue sauce, egg white, Worcestershire sauce, salt and pepper.
Mix until well blended. If you want to cook these on the barbecue, only use
¼ cup of barbecue sauce instead of ½ cup. Be sure to coat the grill with cooking
spray before adding the burgers, so they won’t stick!
4. Shape mixture into 6 patties. Form the patties as large as the bun since
they shrink when cooked.
Cook for 4-5 minutes total because both sides of the burger
are cooked at once. To cook in a nonstick pan, coat the pan first with cooking
spray.
Add patties and cook on each side about 4-5 minutes.
5. Serve burgers topped with warm sauteed onions, lettuce and tomato. Serve
ketchup, mustard and barbecue sauce on the side.
6. Any leftover burgers will freeze great for another time.
Makes 6 burgers
***The skinny
for 1 burger made with Trader Joe’s Honey Wheat Buns, 395 calories, 9 grams of
fat and 10 Weight Watchers
POINTS.
If using a whole wheat sandwich thin,
each burger has 296 calories, 7.5 grams of fat and 8 Weight Watchers POINTS
PLUS
Skinny Classic Baked
Beans
1 teaspoon olive oil
1 medium onion, minced
2 cans (15 oz each) pinto beans, rinsed ad
drained
1 can (15 oz) petit diced tomatoes
½ cup ketchup
½ cup brown sugar
3 tablespoons Worcestershire sauce
3 tablespoons spicy brown mustard or prepared yellow
mustard (not Dijon)
Several drops of Tabasco, to taste
Instructions
1. Preheat oven to 350 degrees. In a large nonstick pan,
heat olive oil. Add onions and sauté until tender, about 5 minutes.
Add beans and remaining ingredients. Mix well and cook on
medium for about 5 minute.
2. Pour flavored beans into a greased 2 quart casserole
dish (or similar size) ovenproof pan.
Bake until beans are bubbly, about 35-40 minutes and until
beans are tender. Let stand to thicken slightly and serve.
I like to make this recipe the day before and let thicken
overnight.
Makes about 5½ cups (each serving ½ cup) @ 5 PPV
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