MIDWEEK MINUTES August 24, 2013
Midweek
Minutes
August 24,
2013
Hello,
Winners!
It's the end of August...a
time of transition, change, and the Nebraska State Fair. I grew up in Lincoln,
and when I was a kid, the last thing we did in the summer before school started
was to attend the State Fair. Now, of course, school has already been in session
for a week or two. High school sports teams will be starting competitions, and
although the temperatures are hot once again, our thoughts turn to
autumn.
Are you ready for the Fair
Food temptations? the tail-gate parties? the cooler weather? Are you getting
into the new routine of the upcoming season? At our meetings this week, our
members sure began returning to the meeting room! That is SO terrific!!! It
seems as though folks are ready for some settling down after a crazy summer and
focus on getting a healthy lifestyle going. Even if you had a gain, COME
anyway! It's important!
Do you have a friend you can
invite to the meeting? We have such fun, and it's even more fun when you bring a
BUDDY!
With September coming, there
is so much going on (when isn't there???). Although our Superior location won't
have a meeting on Labor Day Monday, you will still be working the program and
maybe even attending other meetings in the area. September meeting topics are
going to be GREAT, and you MUST attend!
This week we shared some great
ideas for shopping at the supermarket. With summer produce in abundance, I
included some recipes highlighting those great veggies. I hope you all have a
great weekend! I have a hot date with a lawnmower! See you in the meeting room!
--Zig
PS I attached a
September Calendar to this newsletter! (Also, find the calendar on our FB page)
Member
Milestones
Total Losses
Superior: 15 members lost -34.6 pounds
Hasings: 10 members lost 8 lbs.
Biggest
Loser
Cheryl M.
(S)
Patti J. (H)
from
SPACES on etools...
Preparing to hit the grocery store: Make a list you can stick to
An aimless trip to the store
can waste time, money, and possibly a chunk of your weekly
PointsPlus® Allowance. The more complete your list is,
the more likely you are to stick to your plan during the week, and fend off
temptation at the store.
Know before you go:
- What you’ll be eating this week. Map out breakfasts, lunches and dinners (for you and the household).
- What’s in your pantry. Scan the fridge and cupboards to make sure you have the staples you need to get you through the week. (Be sure to check sell-by dates on perishables.)
- What you need to buy. Write it all down in one place (whether paper or smartphone). Stick to this list and you’ll stay on Plan. Even better: Keep a permanent list of all your on-Plan staples; each time you shop, start with that and cross out whatever you don’t need and add any other items to it. That way you won’t forget your go-to cereal or your favorite snacks.
- Where you can find it. Learn your regular grocery store’s layout so you don’t walk down aisles you don’t need to.
Use coupons wisely.
Be honest with yourself and cut only the
coupons you need. Saving 50 cents on cookies isn't any good if you weren't going
to buy cookies in the first place. And save those coupons for when they really
count; for your store's double or triple coupon days.
ALSO . . ADDRESS THOSE "PANIC
MOMENTS"
Supermarket Strategies
Master the aisles with
our health-savvy shopping tips.
On your way home from work you stop off at the grocery store
to pick up some veggies and a side for tonight's dinner, plus some Greek yogurt
and fruit to take to the office tomorrow. You grab a basket and head down an
aisle. Ten minutes later you're standing in front of the cashier and you're
about to pay for a big box of fudge cookies (hey — they were on sale!) and a tub
of full-fat macaroni salad (that sample was delicious). Sound
familiar?
We've all been there. Perhaps you were preoccupied thinking about all the chores that are waiting for you at home. Maybe you've been programmed not to pass up a great deal. Or you're stressed, hungry or sleepy. Here, and in your meeting this week, you'll discover simple strategies — like this month’s Routine: get 7 to 8 hours of quality sleep each night — that can help you avoid temptations and distractions and get in and out of the supermarket with the right stuff in your bags.
Have a plan and bring your tools
You can’t zone out in front of the TV eating fudge cookies if the box of fudge cookies is still sitting on the store shelf. Eating on Plan when you're at home really starts in the supermarket, so spend a little time preparing for your trip. Are there foods you need to buy so you can meet your Good Health Guidelines this week? Do you have ingredients that can boost the flavor of your meals without adding PointsPlus® values? Or perhaps you want to try a new grain to help you bust out of a food rut and amp up your motivation.
Making a list and shopping the store's perimeter for Plan-friendly picks are two easy moves that can help you master the Space that is your grocery store. For example, if you're picking up items for a specific meal, you can use your Weight Watchers Mobile app to select a recipe, and with one tap of a button, add all the ingredients to a shopping list on your smartphone. Buying groceries for the week? Make your list market-friendly by organizing it by aisle. Shop at specialty markets? Then organize by market.
Grab a snack before you go
You've heard this a zillion times before, and it's still true: Shop hungry and you're more likely to succumb to temptations. Whether you shop after breakfast, lunch or dinner, make sure the meal is satisfying and on Plan. If you don't have time for a proper meal, munch on something quick, simple and satisfying like a handful of almonds, an apple, baby carrots, air-popped popcorn, whole-wheat crackers and string cheese or a hard-boiled egg.
Shopping when you’re tired can also affect your ability to make healthy choices. Studies have even shown that too little sleep can trigger cravings for high-fat, high-calorie foods and make you less likely to resist aisle after aisle of temptations. So listen to your body when you’re exhausted. Skip the trip for now, and head to bed.
When you don’t get enough sleep you’re prone to lose the motivation that you usually have to make good choices.
We've all been there. Perhaps you were preoccupied thinking about all the chores that are waiting for you at home. Maybe you've been programmed not to pass up a great deal. Or you're stressed, hungry or sleepy. Here, and in your meeting this week, you'll discover simple strategies — like this month’s Routine: get 7 to 8 hours of quality sleep each night — that can help you avoid temptations and distractions and get in and out of the supermarket with the right stuff in your bags.
Have a plan and bring your tools
You can’t zone out in front of the TV eating fudge cookies if the box of fudge cookies is still sitting on the store shelf. Eating on Plan when you're at home really starts in the supermarket, so spend a little time preparing for your trip. Are there foods you need to buy so you can meet your Good Health Guidelines this week? Do you have ingredients that can boost the flavor of your meals without adding PointsPlus® values? Or perhaps you want to try a new grain to help you bust out of a food rut and amp up your motivation.
Making a list and shopping the store's perimeter for Plan-friendly picks are two easy moves that can help you master the Space that is your grocery store. For example, if you're picking up items for a specific meal, you can use your Weight Watchers Mobile app to select a recipe, and with one tap of a button, add all the ingredients to a shopping list on your smartphone. Buying groceries for the week? Make your list market-friendly by organizing it by aisle. Shop at specialty markets? Then organize by market.
Grab a snack before you go
You've heard this a zillion times before, and it's still true: Shop hungry and you're more likely to succumb to temptations. Whether you shop after breakfast, lunch or dinner, make sure the meal is satisfying and on Plan. If you don't have time for a proper meal, munch on something quick, simple and satisfying like a handful of almonds, an apple, baby carrots, air-popped popcorn, whole-wheat crackers and string cheese or a hard-boiled egg.
Shopping when you’re tired can also affect your ability to make healthy choices. Studies have even shown that too little sleep can trigger cravings for high-fat, high-calorie foods and make you less likely to resist aisle after aisle of temptations. So listen to your body when you’re exhausted. Skip the trip for now, and head to bed.
Need some more help shopping? Find this and MORE
at etools on www.weightwatchers.com
Packing a Lunch for
Mom
I work in a school, so if I don’t pack my
lunch, I would be stuck eating the “Wildcat porkchop.” Even if your lunch-buying
options are not as abysmal as mine, there are so many health benefits to packing
your own lunch versus buying. You know all of the ingredients that are going
into your food, and you can control the amount of salt, sugar and fat you are
eating. Yes, it does take time, but by doing a little bit of weekend
preparation, you can easily be eating delicious, healthy lunches all week, and
saving money on top of it all.
Stocking up
When you grocery shop, stock up on some basic
staples that will make it easy to create weekly lunches. Here are the items
needed for my week-long suggestions below:
- boneless, skinless chicken breast
- ground turkey breast
- frozen peas
- salmon pouches
- canned garbanzo beans
- feta cheese
- whole wheat hamburger buns
- whole wheat pita bread
- Greek yogurt
- low-fat cheese sticks
- low-fat cottage cheese
- fruit that requires no prep and holds up in packing – apples, pears, grapes
- veggies – bell peppers, baby carrots, broccoli, cucumbers, tomatoes
- avocado
- hummus
- dark chocolate squares
- Healthy Choice frozen meal
Weekend Prep
Carve out some time on the weekend when you can
do these preparation steps. Then during the week, all you have to do is pop
everything in your lunch bag.
- Make a batch of turkey burgers. I really don’t have a “recipe” for these. I just mix the ground turkey breast, a small amount of whole wheat panko bread crumbs, a little splash of egg substitute and then season to taste. My choices are black pepper, salt, garlic powder, grated Parmesan and fresh chopped parsley. Form them into burgers and cook on a grill pan for 5 minutes on each side. Once they are cooled, wrap each individually in plastic wrap and then put them all in a large freezer bag.
- Bake a few chicken breasts seasoned with salt and pepper. Once they are cooled, wrap each individually in plastic wrap and then put them all in a large freezer bag. You can use these for the lunch ideas, but also to throw a quick dinner together (bonus!).
- Make a batch of whole wheat cous cous. Simply follow the 5-minute directions on the box and store in an air-tight container in the refrigerator. Just like the chicken, you can use this for the lunch ideas, but also for side dishes for dinner.
- Cut up veggies, such as bell pepper strips, broccoli florets, and carrot sticks.
Suggested lunch plan for the week:
Monday – Mix a salmon pouch with 1/2 cup of cous
cous and 1/3 cup frozen peas. Season with black pepper. This may sound like a
strange combination, but it is delicious and full of protein. Enjoy with carrot
sticks dipped in Ranch dressing, an apple, and a Greek yogurt.
Tuesday – Have a turkey burger on a whole wheat
bun with lettuce, tomato and sliced avocado. Add red bell pepper strips dipped
in hummus, grapes and a low-fat cheese stick and you will be
satisfied.
Wednesday – Chop half of a chicken breast and mix
with a little lite mayo, lemon juice, salt and pepper. I sometimes add chopped
celery for crunch and Craisins for chewiness. Stuff into a whole wheat pita.
Enjoy with broccoli florets dipped in Ranch dressing, a pear and Greek
yogurt.
Thursday – Mix 1/2 cup of the whole wheat cous
cous with half of a chopped chicken breast, chopped cucumber, chopped tomatoes,
1/3 cup of garbanzo beans and 1/4 cup feta cheese. Season with salt and pepper
and drizzle with olive oil. Enjoy with carrot sticks dipped in hummus, a banana
and 1/3 cup low-fat cottage cheese.
Friday – This one is easy – have a frozen Healthy
Choice meal. I love the Café Steamers. You can add some cut up veggies and a
piece of fruit to round it out.
Finally, always, ALWAYS end your lunch with a
small treat. For me it’s a square of Dove dark chocolate. I hold it in my mouth
for a minute and enjoy the rich taste. It’s like a little reward for working
hard all day. Even better, Dove wrappers have those uplifting little messages
inside that just make your day!
This Month's
Routine:
Get 7 to 8 hours of quality sleep each night.
Get 7 to 8 hours of quality sleep each night.
When you don’t get enough sleep you’re prone to lose the motivation that you usually have to make good choices.
Coping When You Can't Sleep
So you missed out on
some much-needed sleep, and now you're dragging. What does that mean for your
weight-loss efforts?
You walk into work, confused and dulled, excusing yourself
to the colleagues you bump into with tales of all the sleep you didn't
get last night. In today's world of overwhelming responsibilities and lack of
personal time, sleep is often put on the back burner. And your body pays the
price.
A night of no sleep (or even too little sleep), can leave you confused and exhausted all day. In this disoriented state, trying to face the already-difficult challenge of sticking to your weight-loss plan hardly seems worth the energy.
The price of staying awake
Of course, if insomnia is a repeat occurrence for you, visit your doctor — it could be a sign of a number of conditions, including depression. But the occasional night of "not enough" requires some attention on your part, too.
"Lack of sleep is a stress on the body," says Karen Miller-Kovach, MS, RD, Chief Scientific Officer for Weight Watchers International. "When you don't get enough sleep, your body is in an after-stress reaction mode, and you go to eat." And this is the worst part: "You tend not to make good choices because your body is reacting to the stress with something called disinhibition."
In other words, because you're tired, you lose the motivation that you usually have to make good choices. "Your body sets itself up in sleep deprivation mode, psychologically and behaviorally," continues Miller-Kovach. "It's a very vulnerable time."
And that's not even counting the physiological response. When you don't get enough sleep, your body reacts in a "fight or flight" way. There's a release of sugar as fuel so your body can run away from this terrible thing that's happening to it. That sugar is then converted into fat. Research also suggests that even temporary sleep deprivation can affect the body's ability to break down carbohydrates.
Plus, a lack of rest may destroy your resolve to fit some exercise into your lunch hour — those extra minutes of exercise that keep you on the road to successful weight loss. Well-rested equals more energized. Lack of sleep? A surefire precursor to scoffing at the idea of an invigorating power walk with your buddies after work.
Manage your exhaustion the right way
It happens to most of us: too many responsibilities keep you from getting the sleep you deserve. When that happens, don't be tempted to drive away that sluggish feeling with caffeine. "It's a stimulant, so as it wears off — which will happen quickly — it will accentuate the problem," says Miller-Kovach. You're better off having something soothing, like herbal tea.
Also, don't let sleep affect your resolve to eat well. You should always eat breakfast in the morning — it'll help you round out your hunger and stay on track for the rest of the day. But your exhaustion might cause you to lose track, to eat aimlessly and thoughtlessly. When you know you haven't had enough sleep, put up your food defenses and pay extra-close attention.
A night of no sleep (or even too little sleep), can leave you confused and exhausted all day. In this disoriented state, trying to face the already-difficult challenge of sticking to your weight-loss plan hardly seems worth the energy.
The price of staying awake
Of course, if insomnia is a repeat occurrence for you, visit your doctor — it could be a sign of a number of conditions, including depression. But the occasional night of "not enough" requires some attention on your part, too.
"Lack of sleep is a stress on the body," says Karen Miller-Kovach, MS, RD, Chief Scientific Officer for Weight Watchers International. "When you don't get enough sleep, your body is in an after-stress reaction mode, and you go to eat." And this is the worst part: "You tend not to make good choices because your body is reacting to the stress with something called disinhibition."
In other words, because you're tired, you lose the motivation that you usually have to make good choices. "Your body sets itself up in sleep deprivation mode, psychologically and behaviorally," continues Miller-Kovach. "It's a very vulnerable time."
And that's not even counting the physiological response. When you don't get enough sleep, your body reacts in a "fight or flight" way. There's a release of sugar as fuel so your body can run away from this terrible thing that's happening to it. That sugar is then converted into fat. Research also suggests that even temporary sleep deprivation can affect the body's ability to break down carbohydrates.
Plus, a lack of rest may destroy your resolve to fit some exercise into your lunch hour — those extra minutes of exercise that keep you on the road to successful weight loss. Well-rested equals more energized. Lack of sleep? A surefire precursor to scoffing at the idea of an invigorating power walk with your buddies after work.
Manage your exhaustion the right way
It happens to most of us: too many responsibilities keep you from getting the sleep you deserve. When that happens, don't be tempted to drive away that sluggish feeling with caffeine. "It's a stimulant, so as it wears off — which will happen quickly — it will accentuate the problem," says Miller-Kovach. You're better off having something soothing, like herbal tea.
Also, don't let sleep affect your resolve to eat well. You should always eat breakfast in the morning — it'll help you round out your hunger and stay on track for the rest of the day. But your exhaustion might cause you to lose track, to eat aimlessly and thoughtlessly. When you know you haven't had enough sleep, put up your food defenses and pay extra-close attention.
THIS
WEEK ON SALE
$34.95
SAVE
$5.00
Next Week’s Meeting Topic:
Whether you sailed through summer or slipped a little off Plan, we’ll show you how to head into autumn refreshed and ready to succeed!
Member
Recipes
Tomato, Cucumber,
and Dill Salad
Points: 2 Weight Watchers PointsPlus
Servings: 4
Serving Size: a little over a cup
1 tablespoon extra-virgin olive oil
3 tablespoons fresh lemon juice
1 teaspoon kosher salt
2 tbsp freshly ground pepper
1/2 teaspoon sugar (I used raw)
3 to 4 medium tomatoes, cut into 1/2-inch wedges
1 large English cucumber, thinly sliced
1/2 red onion, sliced
1 tablespoon fresh dill
Points: 2 Weight Watchers PointsPlus
Servings: 4
Serving Size: a little over a cup
1 tablespoon extra-virgin olive oil
3 tablespoons fresh lemon juice
1 teaspoon kosher salt
2 tbsp freshly ground pepper
1/2 teaspoon sugar (I used raw)
3 to 4 medium tomatoes, cut into 1/2-inch wedges
1 large English cucumber, thinly sliced
1/2 red onion, sliced
1 tablespoon fresh dill
1. In a bowl large enough for the whole salad, combine the lemon juice, salt, pepper, and sugar.
2. Add the chopped tomatoes, cucumber, and red
onion. Toss everything together and refrigerate for at least 30 minutes.
3. When ready to serve, strain the salad to get
rid of any extra moisture and toss in the fresh dill. Taste and season with salt
and pepper if needed.
I found Robin's Soup (mentioned
last week in Superior!!!
Stuffed Green
Pepper Soup
1 lb. extra lean ground
beef
1 Cup diced onion, fresh
or frozen
1/2 tsp basil
1/2 tsp
oregano
1 (14.5 oz) can diced
tomatoes
2 Cups chopped green
peppers
1 (15 oz) can tomato
sauce
3 Cups water
1 Tbsp beef
boullion
1 Cup cooked brown
rice
Brown beef with onion.
Place in slow cooker with
the remaining ingredients on low for 6-8 hours
or place in large soup pot
and simmer 1 hour.
Makes 12 Cups
PointsPlus® Value: 1
Cup = 3 PP
Stuffed Zucchini Boats
2 medium sized zucchini
1 cup grape tomatoes, diced
1/2 cup fresh mozzarella cheese, diced
1/4 cup fresh basil, finely chopped
1 tbsp white-wine vinegar
1 tsp extra-virgin olive oil
1 tbsp shallots, minced
2 garlic cloves, minced
1 tsp sea salt
1/2 teaspoon black pepper
- Spray a large, nonstick skillet with non-fat cooking spray and set over medium high heat.
- Trim both ends off zucchini; cut in half lengthwise. Cut a thin slice off the backs so each half sits flat. Scoop out the pulp, leaving a 1/4-inch shell. Finely chop the pulp; set aside.
- Sprinkle zucchini halves with 1/4 tsp each salt and pepper.
- Place zucchini halves in skillet and sauté until tender, but still crisp, about 2-3 minutes on each side. Remove zucchini halves from skillet and set aside.
- Whisk oil, vinegar, shallot and the remaining salt and pepper in a medium bowl. Add tomatoes, garlic cheese, basil and the reserved zucchini pulp; toss to combine.
- Divide the filling among the zucchini boats and serve immediately.
Serving size is 1 stuffed zucchini half
Each serving = 2 Points +
BLT Macaroni
Salad
Gina's Weight Watcher Recipes
Servings: 7 • Serving Size: 1 cup
PointsPlus® Value:
4
Ingredients:
8 oz uncooked elbows, low carb or whole grain
(brown rice pasta for gf)
4 slices 25% reduced fat center cut
bacon
2 large ripe tomatoes, beefsteak or vine ripe,
diced small
4 tbsp reduced fat mayonnaise (I used
Hellman's)
salt and fresh pepper to taste
2 cups baby spinach
Directions:
In a large skillet cook
bacon on medium-low heat until crispy on both sides.
In a large pot of boiling salted water,
cook pasta according to package directions.
Chop tomatoes and combine it along with any accumulated juice
with mayonnaise and pepper in a medium
bowl. Drain
pasta and rinse with cold water to cool. Combine pasta with tomatoes and spinach
mixing well.
Toss in bacon right before
serving.
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
Crunchy Vegetable
Wraps
Serves: 4
PointsPlus® Value per
serving: 1
Cups of Fruits and Vegetables per Serving:
1 1/8 cups
2 Tortillas (spinach or whole wheat)
½ tsp Ranch salad dressing & seasoning
mix
¼ cup Broccoli, chopped
¼ cup Carrots, chopped and grated
¼ cup Zucchini, washed and cut into small
strips
¼ cup Yellow summer squash, washed and cup into small
strips
½ Tomato, diced
2 Tbsp Green bell pepper, seeded and diced
2 Tbsp chives, chopped fine
3 Tbsp Cream cheese, fat free
In a small bowl, stir ranch seasoning into cream cheese,
chill.
Wash and chop vegetables.
Steam broccoli in microwave for 1 minute with 1 tablespoon
of water.
Spread cream cheese onto flour tortilla, staying one inch
from edge. Sprinkle vegetables over cream cheese. Roll tortilla tightly.
Credit: Courtesy of the
Connecticut Food Policy Council
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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the newsletter on our private FB page "Zig's Winners" and the Google Blog called
Midweek Minutes.
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