MIDWEEK MINUTES August 17, 2013
Midweek
Minutes
August 17,
2013
Hello,
Winners!
Although some of the parents
might be glad, for this school teacher, it's been a long week! It has been a
good week, however, but getting back into the school routine takes a lot of
energy! My feet hurt; my back hurts; my brain is tired, and my voice is gone. I
am ready to chill out this weekend. How about you? It takes some energy to hit
the ground running for a full week of school, although I did have enough energy
to mow the lawn when I got home yesterday. It was nice to do something physical
after fighting with technology all week! My computer obviously didn't have a
relax button.
Summer weather might not be
over, but new routines are in progress. Have you been "missing in action" this summer? Has it been a few
weeks since you have been to a meeting? Have you "fallen off the wagon"? Well,
this is the time of year to make a FRESH START!
Do you think you will wait
until after Labor Day? Then you still have a "diet mentality"!!! Why not come
back NOW!!! Weight Watchers is NOT a diet...it's a LIVE IT!
Maybe you have had a super
summer...coming to meetings regularly and just doing the program like gang
busters...and now the season is changing...a new routine is beginning...and
maybe you need some focus to handle the changes that autumn will bring for you.
That's where I am. It's time to transition to making lunches ahead of
time...having good, healthy snacks available at work, and taking time for
exercise that might will not include the pool or walking as long as I want
because summer vacation is over.
If it weren't
for Weight Watchers, I couldn't do it on my own. I truly admit that. It's too
easy to say, "I'm too tired" and go for fast food or (gulp) school lunch!!! So,
won't you join me? We help each other at meetings. I do drive quite a ways to
show up because I believe in you, and I believe in the program. I need it! I'll
be there...and I hope you will be too. --Zig
Meals in
Minutes
Discover simple
tricks that’ll help you get meals on the table fast!
When did life get so busy?! We’ve all had those days that
are jam-packed with deadlines, commitments, errands and chores — and that
doesn't even cover the basic "me-time" stuff like, bathing, eating, and this
month's Routine: Get 7 to 8 hours of quality sleep each night! Who has time
to fit it all in and cook healthy meals for the family? Granted, meal
planning, grocery shopping, prepping ingredients, cooking and (finally!) sitting
down to enjoy your food does take some time. But the payoff — nutritious and
tasty homemade meals — is absolutely worth it. And the trick — incorporating
lots of our little shortcuts — will make it easier.
Meals: Revisited
If the phrase “making dinner” conjures up images of you sweating over a hot stove or oven for hours, preparing some elaborate feast; you may need to revisit your idea of what defines a “meal.” They can be simple and satisfying. Some examples: a hearty salad made with pre-cut veggies and other mix-ins; pasta tossed with a quick homemade three-ingredient sauce, or even a couple of scrambled eggs with some veggies sautéed on the side. At your meeting this week, you’ll discover and share easy meal ideas, tips and recipes. But for now, here are five tips to get you started.
If the phrase “making dinner” conjures up images of you sweating over a hot stove or oven for hours, preparing some elaborate feast; you may need to revisit your idea of what defines a “meal.” They can be simple and satisfying. Some examples: a hearty salad made with pre-cut veggies and other mix-ins; pasta tossed with a quick homemade three-ingredient sauce, or even a couple of scrambled eggs with some veggies sautéed on the side. At your meeting this week, you’ll discover and share easy meal ideas, tips and recipes. But for now, here are five tips to get you started.
Use store-bought convenience
foods. Shredded cheese, pre-sliced veggies (even chopped onions and minced
garlic), frozen fruit and pre-marinated meats (check the
PointsPlus® value) are a time-strapped cook’s best
friend.
Double your dinners. Cook extra
servings of building-block ingredients like chicken breasts, roasted veggies,
and rice and pasta. Then refrigerate or freeze them until you're ready to use
them for lunches and dinners later in the week.
Keep your fridge (and pantry) in
order. Do a quick clean sweep at least once a week. Go through the shelves
and drawers and purge old items. Move tempting foods to the back. (Out of sight
out of mind.) And bring healthier options front and center as well as any foods
that need to be used soon.
Use an online grocery service.
No time to go to the supermarket? Then let the groceries come to you! Yes,
you'll pay a little more. But for some people, the convenience is worth it.
(They’ll even save your shopping list for an even faster return visit.) Plus,
you won't have to face aisle after aisle of temptations!
Join forces with your friends.
Set up a monthly meal swap where each participant prepares one freezable recipe
in bulk (enough for a family-size portion). Then you meet up, (so it’s social,
too!) swap foods, and go home with a pre-made meal ready for your freezer or
dinner table. (Meal swaps can also be a fun and convenient way to try different
cuisines.)
New September/October Magazine
On SALE in your meeting room now!
Add An Hour To Your Day (Without Losing Any Sleep!)
Get more from your 24!
Streamline your routine to make room for the things that usually fall off your
to-do list.
In life’s daily whirlwind, essential-yet-not-truly-urgent tasks like
flossing, exercise, and even 15 minutes of peace and quiet can fall off your
priority list. Sure, you could stay up an hour later to get everything done, but
sleep is yet another essential to-do that helps your body and brain self-restore
and prepare to face another busy day.
A better option: smarten up about the way you spend your time and you can actually get more of it. “By really focusing on the task at hand — instead of doing 15 things at once — you’ll gain a few minutes here and a few minutes there,” says professional organizer Marla Cilley, aka The Fly Lady. Add up all those saved minutes, and you’ve got yourself a whole hour — or more! — to indulge in a bubble bath, take an invigorating walk or organize your spice cabinet (hey, to each her own!). Start here to find a little more time in your everyday.
Create a launch pad. To end the morning chaos of finding everyone’s backpacks, briefcase or gym bag, designate a place by the front door (hooks on a wall, a dresser with a drawer for each of you) where everyone puts their packed bags the night before. Spending 5 minutes tonight to get organized for tomorrow is an investment that pays great dividends, says The Fly Lady. “If your kid can’t find his homework as the bus arrives, it could take you nearly an hour to track it down and then run it to school for him,” she reasons. Time saved: 20 minutes
Put your keys on a leash. Have you ever upended your purse on the front steps in an effort to find your house keys? Wasted minutes in a parking lot digging for your car keys? Can you count the times you’ve asked the universe, “Where are my keys?” End the madness: put your keys on a lanyard keychain that’s long enough to hang outside your purse, suggests The Fly Lady. Give a tug and voila! Keys in hand — no digging, dumping or searching required. Time saved: 5 minutes
Clean out your bag. While we’re on the subject of purses, clean out and organize yours once a week. Take a few minutes while you’re catching up on Dancing With the Stars or waiting to pick your kid up from soccer practice to throw away old receipts and candy wrappers, organize your wallet and agenda. Restock with a fresh pack of tissues and a tin of mints. Staying on top of your purse clutter will make it easier to find things while you’re on the go. Time saved: 3 minutes
Presort your laundry. As long as everyone in the house is tossing laundry into a basket, why not sort whites and darks as you go? “Get a hamper with several dividers so each family member can automatically presort,” says Fly Lady, or buy a set of mesh bags for each family member – one for whites, one for darks. Time saved: 10 minutes
Buy in bulk. Sometimes, buying in bulk can backfire (see: the giant bag of tortilla chips that stares you down whenever you open the pantry). But if you strategize, it can be a real timesaver. “Keep your pantry stocked with regular necessities, such as rice, beans, paper goods, cleaning products, shampoos and toothbrushes, and you’ll spend less time dashing to the store when you run out,” says Christine Hohlbaum, author of The Power of Slow: 101 Ways To Save Time in Our 24/7 World. Save more time by shopping online: Alice.com finds coupons and deals on your favorite essentials, then reminds you when you might be running low so you can avoid a last-minute trip to the drugstore. The Fly Lady recommends buying birthday cards in bulk (check wholesale clubs like Costco and Sam’s Club) and mailing them out once a month. Time saved: 30 minutes (to and from the store and post office)
Soak as you go. Before you start dinner tonight, fill your kitchen sink with hot soapy water. “As you start cooking, dump in dirty utensils, plates, pans and cutting boards,” says The Fly Lady. “While your meal cooks, your dishes get a good soak.” No more scraping sticky spatulas and fry pans = More time to spend enjoying dessert! Time saved: 10 minutes
Clean the shower while you’re in there. “It’s quicker to spray some cleaner and do a swipe and a rinse while you’re already in there naked then to scrub the shower walls fully-clothed,” says Fly Lady. Stock your shower with more than just shampoo and body wash; Stash a cleaner and sponge nearby so you can do a quick clean-up at least once a week. Time saved: 10 minutes
Don’t get sidetracked by your computer. Email and gadgets are meant to make our lives easier, but often they’re a huge time suck. Commit to checking your email only twice a day — and responding only once. “It’s hard at first, especially if you’re used to checking 50 times a day,” says blogger Laura Brady Saade, whose site, www.giveme10.info, is dedicated to making the most of small gaps of time. “But all those quick replies and checking messages that you know you’ll respond to later eats away at your day.” Train yourself by setting your smartphone to ring only when certain important numbers are calling. Time saved: 10 minutes
Keep wipes under every sink in the house. Wait for your bathroom to get icky with a week’s (or more!) worth of grime and you’re looking at a good hour of cleaning and scrubbing. Instead, spend two minutes each day swiping the counter, sink and toilet with one flushable wipe; use another to remove any hair from the floor. And once a month, drop an automatic cleaner tablet in the toilet bowl. Avoid getting sucked into doing more by setting a timer for 10 minutes. “It doesn’t have to be perfect, it just has to be clean,” says Brady-Saade. Time saved: 12 minutes
Schedule in some breathing room. “We often expect to do more than we have time for,” says Hohlbaum, “and the anxiety to make every minute count can actually waste precious moments.” Each day, take a few minutes to daydream, enjoy a cup of tea, or flip through a magazine before you move on to the next thing on your to-do list. “You’ll be able to better focus on the task that awaits you, and be less likely to bungle it and then have to re-do it,” she says. Plus, feeling relaxed and sane can go a long way in making your day feel positive and productive. Time saved: 7 minutes of re-dos
A better option: smarten up about the way you spend your time and you can actually get more of it. “By really focusing on the task at hand — instead of doing 15 things at once — you’ll gain a few minutes here and a few minutes there,” says professional organizer Marla Cilley, aka The Fly Lady. Add up all those saved minutes, and you’ve got yourself a whole hour — or more! — to indulge in a bubble bath, take an invigorating walk or organize your spice cabinet (hey, to each her own!). Start here to find a little more time in your everyday.
Create a launch pad. To end the morning chaos of finding everyone’s backpacks, briefcase or gym bag, designate a place by the front door (hooks on a wall, a dresser with a drawer for each of you) where everyone puts their packed bags the night before. Spending 5 minutes tonight to get organized for tomorrow is an investment that pays great dividends, says The Fly Lady. “If your kid can’t find his homework as the bus arrives, it could take you nearly an hour to track it down and then run it to school for him,” she reasons. Time saved: 20 minutes
Put your keys on a leash. Have you ever upended your purse on the front steps in an effort to find your house keys? Wasted minutes in a parking lot digging for your car keys? Can you count the times you’ve asked the universe, “Where are my keys?” End the madness: put your keys on a lanyard keychain that’s long enough to hang outside your purse, suggests The Fly Lady. Give a tug and voila! Keys in hand — no digging, dumping or searching required. Time saved: 5 minutes
Clean out your bag. While we’re on the subject of purses, clean out and organize yours once a week. Take a few minutes while you’re catching up on Dancing With the Stars or waiting to pick your kid up from soccer practice to throw away old receipts and candy wrappers, organize your wallet and agenda. Restock with a fresh pack of tissues and a tin of mints. Staying on top of your purse clutter will make it easier to find things while you’re on the go. Time saved: 3 minutes
Presort your laundry. As long as everyone in the house is tossing laundry into a basket, why not sort whites and darks as you go? “Get a hamper with several dividers so each family member can automatically presort,” says Fly Lady, or buy a set of mesh bags for each family member – one for whites, one for darks. Time saved: 10 minutes
Buy in bulk. Sometimes, buying in bulk can backfire (see: the giant bag of tortilla chips that stares you down whenever you open the pantry). But if you strategize, it can be a real timesaver. “Keep your pantry stocked with regular necessities, such as rice, beans, paper goods, cleaning products, shampoos and toothbrushes, and you’ll spend less time dashing to the store when you run out,” says Christine Hohlbaum, author of The Power of Slow: 101 Ways To Save Time in Our 24/7 World. Save more time by shopping online: Alice.com finds coupons and deals on your favorite essentials, then reminds you when you might be running low so you can avoid a last-minute trip to the drugstore. The Fly Lady recommends buying birthday cards in bulk (check wholesale clubs like Costco and Sam’s Club) and mailing them out once a month. Time saved: 30 minutes (to and from the store and post office)
Soak as you go. Before you start dinner tonight, fill your kitchen sink with hot soapy water. “As you start cooking, dump in dirty utensils, plates, pans and cutting boards,” says The Fly Lady. “While your meal cooks, your dishes get a good soak.” No more scraping sticky spatulas and fry pans = More time to spend enjoying dessert! Time saved: 10 minutes
Clean the shower while you’re in there. “It’s quicker to spray some cleaner and do a swipe and a rinse while you’re already in there naked then to scrub the shower walls fully-clothed,” says Fly Lady. Stock your shower with more than just shampoo and body wash; Stash a cleaner and sponge nearby so you can do a quick clean-up at least once a week. Time saved: 10 minutes
Don’t get sidetracked by your computer. Email and gadgets are meant to make our lives easier, but often they’re a huge time suck. Commit to checking your email only twice a day — and responding only once. “It’s hard at first, especially if you’re used to checking 50 times a day,” says blogger Laura Brady Saade, whose site, www.giveme10.info, is dedicated to making the most of small gaps of time. “But all those quick replies and checking messages that you know you’ll respond to later eats away at your day.” Train yourself by setting your smartphone to ring only when certain important numbers are calling. Time saved: 10 minutes
Keep wipes under every sink in the house. Wait for your bathroom to get icky with a week’s (or more!) worth of grime and you’re looking at a good hour of cleaning and scrubbing. Instead, spend two minutes each day swiping the counter, sink and toilet with one flushable wipe; use another to remove any hair from the floor. And once a month, drop an automatic cleaner tablet in the toilet bowl. Avoid getting sucked into doing more by setting a timer for 10 minutes. “It doesn’t have to be perfect, it just has to be clean,” says Brady-Saade. Time saved: 12 minutes
Schedule in some breathing room. “We often expect to do more than we have time for,” says Hohlbaum, “and the anxiety to make every minute count can actually waste precious moments.” Each day, take a few minutes to daydream, enjoy a cup of tea, or flip through a magazine before you move on to the next thing on your to-do list. “You’ll be able to better focus on the task that awaits you, and be less likely to bungle it and then have to re-do it,” she says. Plus, feeling relaxed and sane can go a long way in making your day feel positive and productive. Time saved: 7 minutes of re-dos
Most Valuable Ingredient: Canned Tuna
A tuna sandwich may be as American as apple
pie, but its versatile main ingredient can take you around the world.
Factor in the low cost and tremendous health benefits, and it's clear that
canned tuna is a Most Valuable Ingredient.
Before we start, let's talk about mercury. This toxic substance is found in nearly all fish, but levels become dangerously high in large species like tuna. Albacore "white" tuna is higher in mercury than canned light tuna. Currently, the FDA recommends limiting canned tuna consumption, especially for children and women of childbearing age. Specific recommendations can be found on the FDA's web site.
The Score
Let's shop. In most supermarkets, you'll see a dizzying array of options for canned and jarred tuna. Here's the scoop on the most commonly found varieties:
Before we start, let's talk about mercury. This toxic substance is found in nearly all fish, but levels become dangerously high in large species like tuna. Albacore "white" tuna is higher in mercury than canned light tuna. Currently, the FDA recommends limiting canned tuna consumption, especially for children and women of childbearing age. Specific recommendations can be found on the FDA's web site.
The Score
Let's shop. In most supermarkets, you'll see a dizzying array of options for canned and jarred tuna. Here's the scoop on the most commonly found varieties:
Solid white: In the United States, only albacore, a single variety of tuna, may be called "white." When you open a can, you'll see large pieces of firm, white flesh. Expect a mild, almost bland flavor — this is the one to buy if you hate fishy flavor. White tuna contains more heart-healthy omega-3s than chunk light, but it also has more mercury, so it should be eaten less frequently.
Chunk light: Usually skipjack or yellowfin tuna, chunk light has a darker, flakier appearance and a more pronounced fish flavor. Because it's lower in mercury but still offers some omega-3s, choose this if you want to eat tuna more often.
Packed in water: The lowest-calorie option, but be aware that there's more than just water in the can. Vegetable broth is often included to add flavor, and it also adds sodium. Read labels carefully if you're watching your intake.
Packed in oil: Oil adds fat and calories, but many say it's worth it for the richer texture — drained tuna packed in water can be quite dry. Look for tuna in olive oil to get the best flavor.
Packed in its own juices: A newer, pricier option, this may be hard to find. Unlike other varieties, which are cooked, then packed, then cooked again, this tuna is cooked just once, in the can. The result is a clean, true tuna flavor. Don't drain it; there's a lot to savor in that liquid. Many brands use albacore, but because they only use smaller fish, the mercury levels remain low.
Pouch: Another newer choice, tuna in a pouch promises a fresher taste and firmer texture, but taste-test results are mixed. Like canned, pouches come packed with water or oil.
Jarred: Usually imported and priced at a premium, this is the most deeply flavorful tuna — you'll enjoy this straight from the jar. Most varieties are packed in olive oil.
| In Play |
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At our Next Meeting: Supermarket Strategies
Having a “plan to stay on Plan” can help
us
navigate safely through the supermarket We
can get some great tips
from each other. Bring your favorite food finds
too!!!!
Easy Member
Recipes
1 pound extra-lean ground beef
1 onion, diced
4 cloves garlic, minced
1 red pepper, diced (I use Trader Joe’s frozen pepper
blend- ½ bag)
15 oz kidney beans or pinto beans, preferably low sodium
drained and rinsed
2 cups no-salt-added tomato sauce
8 oz tomato paste
1 Tbsp molasses
1 Tbsp Worcestershire sauce
3/4 tsp salt
Freshly ground black pepper to taste
1. Brown the meat and the onion in a large nonstick
skillet over medium-high heat for 5 minutes, breaking up the meat into crumbles
as it cooks.
2. Pour the drippings out of the pan and discard. Add the
garlic and red pepper and cook 5 minutes more, stirring
occasionally.
3. Stir in the rest of the ingredients, reduce heat to
low, and simmer for 5 minutes more.
4. Place a half-cup scoop of the mixture onto each bun and
serve.
Makes eight 1/2 cup servings, PointsPlus® Value per serving:
3 (count points+ if
using hamburger buns)
Fancy 5-Minute
Grilled Cheese
2011 Hungry Girl. All Rights Reserved.
1 serving
2 slices light bread
1 slice fat-free American
cheese
2 dashes garlic powder,
divided
Spray a grill pan with nonstick
spray and place over medium-high heat on the stove.
Lay bread slices on a flat surface, and evenly
spread the cheese wedge onto one slice of bread.
Slice red pepper into strips, and evenly place over
the slice of bread spread with cheese. Top with the slice of cheese, followed by
the other slice of bread.
Spread 1/2 tablespoon of butter onto the
upward-facing slice of bread. Sprinkle with a dash of garlic
powder.
Gently place the sandwich in the hot grill pan with the buttered side
down. Carefully spread the remaining 1/2 tablespoon of butter onto the
upward-facing side.
Sprinkle with the remaining dash of garlic
powder.
Cook until the cheese has melted and the bread is
lightly browned, 1 to 2 minutes per side, flipping carefully. Eat your sandwich
and enjoy it!
PER SERVING (entire recipe): 200 calories,
7.5g fat, 816mg sodium, 23.5g carbs, 5g fiber, 4.5g sugars, 11g protein
Super Cheesy
Squash
2 teaspoons extra-virgin olive oil
2 pounds zucchini or summer squash, (about 4 medium),
sliced 1/4 inch thick rounds or triangles
Freshly ground salt & pepper, to taste
1/2 cup finely shredded Parmesan cheese or spice it up
with pepperjack, (1 ounce)
1. Heat oil in a large nonstick skillet over medium heat.
Add zucchini/squash and cook, stirring every 2 to 3 minutes, until tender and
most of the slices are golden brown, about 5-10 minutes.
Remove from heat, sprinkle with salt and pepper; stir to
combine.
2. Sprinkle with cheese, cover and cook until the cheese
is melted, 1 to 2 minutes more. Serve warm.
Makes four 3/4 cup servings, PointsPlus® Value per
serving: 1
Rotisserie Turkey
Breast
Servings: 10
Serving Size: 4 oz. turkey
Weight Watchers® PointsPlus®: 5 *
Servings: 10
Serving Size: 4 oz. turkey
Weight Watchers® PointsPlus®: 5 *
1 6 lb. bone-in turkey breast,
cleaned with fat removed
2 tbsp. smoked paprika
2 tsp. coriander
1 tsp. ground cumin
1 tsp. fresh ground black
pepper
2 tsp. salt
Optional: 3-5 small red potatoes
(add points based on size)
Make 3-5 aluminum balls and
place in the bottom of the slow cooker.
You can also wrap 3-5 small
potatoes in the tinfoil and place those in the bottom of the slow cooker.
Mix together all of the
spices and rub it all over the turkey breast.
Place the turkey breast,
skin side up, into the crockpot on top of the foil balls.
Cook on low for 6
hours.
Optional: For crispy skin,
preheat the oven to 500 degrees and roast the turkey for 10 minutes before
serving to crisp up the skin.
Slow Cooker Buffalo
Chicken
Servings: 6 servings
Serving Size: 1/6 recipe, about 3/4 cupWeight Watchers® PointsPlus®: 4 *
Servings: 6 servings
Serving Size: 1/6 recipe, about 3/4 cupWeight Watchers® PointsPlus®: 4 *
2 lbs. boneless, skinless
chicken
2 whole carrots
2 whole ribs celery
1 small onion, quartered
2 clove garlic
1.5 cups chicken broth
Salt and pepper
1/2-2/3 cup store bought buffalo
sauce, like Frank’s
Optional: 2 tbsp. butter, add 1
point per serving
Add the chicken breast,
whole garlic, whole celery ribs, onion, whole garlic cloves, and chicken broth
to the slow cooker.
Season with salt and
pepper.
Cook on high for 4 hours.
Dispose of all but 1/3 cup of cooking liquid and all of the vegetables. Shred
the chicken using 2 forks.
Add the buffalo sauce and
butter if using. Let cook for 15 more minutes.
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.
Remove from list? If you no longer
wish to receive weekly newsletters from me, please reply to this message
indicating "Remove from list" in either the subject header or the body of the
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I also post
the newsletter on our private FB page "Zig's Winners" and the Google Blog called
Midweek Minutes.
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