Midweek
Minutes
September 7,
2013
Hello, Winners!
Happy September Saturday!
Although there was no meeting last week in Superior due to Labor Day, I trust
you all have been faithfully working the program even though there are football,
softball, and volleyball games in abundance!
However, if you have been
staying away from our Weight Watchers' meetings due to some over-indulgence at
the State Fair, a buffet, or even a Husker tailgate party, come on back this
week and stay for the meeting! We're talking about Success Stories and hearing
from our own special guests!
I sure hope you will come to the meetings this fall. Let's have a new
member EXPLOSION!!! Bring a friend for FREE REGISTRATION...and invest the time
for yourself. You are worth it! I'll be there, and I hope to see you there
too!
Here are some tips to help you
get through those weekend football tailgate parties, get-togethers, and potlucks
that everyone seems to think we need to have in abundance. We need to be armed
for all those occasions, WW style!
"Have a
mission/focus for the party that doesn’t involve eating. (For instance you could
organize games for the kids, hold the babies, get to know someone new. You could
make yourself useful and act as a co-host — visiting for a while with each
person or keeping the beverages stocked.)
Plan to include an
exercise – as much for the distraction/ enjoyment / stress reduction as for the
calories burned. Bring along a some equipment. Perhaps a frisbee, swim suit,
badminton, a ball and glove, or bicycle. (Can you bike to get there?) At the
very least bring your walking shoes.
Don’t drink alcohol.
You’ll add calories and lower your eating
inhibitions.
Don’t stand near
the food table.
Eat only off of a
plate and only while sitting down. No grazing.
If a potluck, be
sure your contribution is healthful and diet friendly. Fruit salad, raw
vegetables, or grapes are always
appreciated.
Pretend you are a
public health official and so, would know how wise it is to skip all things with
mayo and cream.
Only one dessert,
two if very very small, but don’t delude yourself into having “just a bite of
everything.”
Write your
intention in code on the palm of your hand. How about an “R” for reasonable?
This is your “palm pilot.” Let it guide you.
Officially end your
meal. Throw your plate away; say a word of grace and be
done."
Okay, team, let me say it again, as your
"coach". I'm getting in your face and meddling now! Plot out your goals, whether
they be short term or long term. Envision your success. You have all the tools
you need to succeed. Don't sabotage yourself. Work the program. If you need to
start tracking again...DO IT! Be your own cheerleader. You are the only one with
yourself 24/7. Focus on your strengths. Avoid being a perfectionist. Above all
BELIEVE! I better see you at the meetings this week too! They're going to be
AMAZING! --your
Coach.
When I say "Weight Watchers"
You say "Live It"
"WEIGHT
WATCHERS"
"LIVE
IT"
GO
POUNDS!!!
!!!!!$$$$$ GREAT SEPTEMBER
SAVINGS $$$$$$ !!!!!
Know What You’re Having for Lunch
Discover
easy planning tips and satisfying meal ideas.
While it may not get
top billing as “the most important meal of the day,” lunchtime is still an
important opportunity to refuel. But making smart lunch choices can get tricky
when obligations like work (the cafeteria has those delicious fries!), errands
(oh tempting cinnamon rolls at the mall) and appointments (no time to stop —
have to hit the drive-thru) put us in places where healthy options may be
limited. Whatever your schedule, this month’s Routine — know what you’re having
for lunch — and the tips and meal ideas that follow, will help you stick with
Plan-friendly options no matter where you are at lunchtime.
What makes a good
lunch?
Nutrition wise, the most satisfying lunches combine lean protein, complex carbohydrates, fiber and a little healthy fat. Of course you can boost satisfaction by mixing things up! (The last thing you want to do is bury your brown bag in the back of the office fridge because you just can’t bear the thought of staring down another tuna sandwich and apple.) The suggestions below can be rotated into your existing menu or used as a no-brainer starting point.
Nutrition wise, the most satisfying lunches combine lean protein, complex carbohydrates, fiber and a little healthy fat. Of course you can boost satisfaction by mixing things up! (The last thing you want to do is bury your brown bag in the back of the office fridge because you just can’t bear the thought of staring down another tuna sandwich and apple.) The suggestions below can be rotated into your existing menu or used as a no-brainer starting point.
- Don’t be afraid of convenience foods. They are a little more expensive, but pre-portioned packages of baby carrots, apple slices, low-fat cheese, fat-free Greek yogurt, hummus, nuts, or canned tuna kits can be a lifesaver when you’re in a rush. Just throw a few things in an insulated bag with an ice pack and voila, instant lunch! You can even stash a bag of pre-cooked rice and a can of beans in your desk drawer so you won't be caught off-guard by an impromptu office lunch.
- Leftovers are your friends, too. When you make dinner, double the recipe or cook a little extra of certain things (like chicken breasts or rice) to refrigerate for lunch. Or if you have time on the weekends for big-batch cooking, assemble and portion meals in single-serving containers. Then store them in the freezer for grab and go weekday meals. You can even pre-cook pasta and rice to bring to work (with sauce on the side).
- Make your own salad bar. Keep small containers of your favorite salad toppings and mix-ins handy in the fridge (chopped veggies, hard-boiled eggs, tuna salad, shredded cheese, diced lean lunch meat) or your pantry (dried fruit, nuts) for quick and easy DIY salads. If you’re packing lunch, keep the ingredients separate and toss them together in a larger container or bowl just before it’s time to eat.
- Try a bento-style lunch box. Think lunch boxes are only for kids? The bento trend has become popular for grown-ups too because the multi-compartment Japanese lunch boxes are so convenient and versatile. No need for many separate containers: Just throw in your favorite foods, close the lid and you’re all set.
Going out to eat?
You’re not always going to be able (or want to) bring your own food with you. If that’s the case, turn to our collection of Cheat Sheets to figure out the most Plan-friendly options available at your dining destination. And if you overdo it at lunch today, don't beat yourself up. You have another chance to plan for tomorrow.
You’re not always going to be able (or want to) bring your own food with you. If that’s the case, turn to our collection of Cheat Sheets to figure out the most Plan-friendly options available at your dining destination. And if you overdo it at lunch today, don't beat yourself up. You have another chance to plan for tomorrow.
Monthly Pass Buy One Month, Get One Month
Free from September 1-14.
Joining members and current Pay As You Go members
can buy a month of Monthly Pass
and get a second month free upon
activation.
IN THE MEETING ROOMS THIS COMING
WEEK!!!!
BRING A FRIEND...FREE REGISTRATION
until October 19!!!
Beat the Lunch-Prep Crunch
Whether you’re
packing lunch for yourself or the whole household, these streamlining strategies
will get you out of the kitchen faster.
When you’re pressed for time, making a bagged
lunch to bring to work or school is often the first thing that falls off the
radar. Sure, you could send the kids off with a few dollars for the cafeteria,
or pick up soup at the local deli during your lunch break. But a home-packed
lunch is almost always more nutritious, tasty (it’s customized for you, by you),
and cheaper than anything you’d purchase. Try one or more of these time-saving
ideas and you’ll get the lunch prep done faster than you can say “I’ll take two
slices and a cola.”
Prep like a Pro After a long day,
the last thing you want to do is turn off American Idol so that you can
get back in the kitchen and prepare tomorrow’s lunch. But the more you get ready
for the day – or week – ahead, the less hectic your mornings will be. “Wash,
cut, and create zipper baggies full of fruit, veggies, or other snacks,” says
Missy Chase Lapine, author of The Sneaky Chef Cookbooks. “Just make sure
not to mix pre-cut fruit together, or it won’t keep.”
Maximize MealtimeTry packing lunches
while you’re making dinner – use the downtime while the water is boiling or the
chicken is under the broiler. That way even though you’re making two meals, you
only have one clean-up. Or take it further and make a little extra dinner, and
then pack leftovers into lunch containers. Tonight’s enchilada casserole will
taste even better tomorrow.
Look for Shortcuts“Lunch prep is a
chore, no doubt about it,” says Kerry Colburn, author of Mama’s Big Book of
Little Lifesavers. “The more shortcuts you can find, the quicker it’ll be
done.” Her favorites: Line up everyone’s lunch boxes and pack them assembly-line
style. Use cooking scissors to cut up fruits or vegetables instead of a knife
and cutting board so there’s less to clean up. Fill a reusable water bottle
mostly with ice – it’ll help keep lunch cold, and eliminates the need to add an
ice pack.
Put the Kids to Work“I keep two
Tupperware bins – one in my fridge and the other in my pantry – stocked with
items for lunch,” says Chase Lapine. “That way, it’s easy for the kids to
quickly assemble their own lunches – and less likely they’ll trade their food
away.” Colburn gets her six-year-old to pack her next day’s lunch during dinner
prep. “It can easily take her 20 minutes just to make a peanut butter sandwich,”
says Colburn. “There’s no rush while I’m making dinner, plus I get the added
benefit of her company while I cook.”
Buy a Bento Box
It’s easy to see why these Japanese lunch boxes are the latest fad: Not only are they cute enough for both kids and grown-ups to love, but their individual compartments of varying size make packing lunch a cinch -- just dump it all in! No more wrapping food in zipper bags or aluminum foil – which makes these containers good for your wallet and the planet.
It’s easy to see why these Japanese lunch boxes are the latest fad: Not only are they cute enough for both kids and grown-ups to love, but their individual compartments of varying size make packing lunch a cinch -- just dump it all in! No more wrapping food in zipper bags or aluminum foil – which makes these containers good for your wallet and the planet.
Suggest a Lunch Swap
Stuck in a peanut-butter lunch rut? Ask a friend if she wants to trade off: she’ll make lunches for you (and your family) now, and in a week or two, you’ll return the favor. Sure, you have to make twice the food when it’s your turn, but only half as often. Plus, you and your family may be surprised to discover new lunch foods. “This can be hard if you’ve got a picky eater,” admits Chase Lapine. “But your kids may surprise you, especially if they love the fun of eating the same foods as their friends.”
Stuck in a peanut-butter lunch rut? Ask a friend if she wants to trade off: she’ll make lunches for you (and your family) now, and in a week or two, you’ll return the favor. Sure, you have to make twice the food when it’s your turn, but only half as often. Plus, you and your family may be surprised to discover new lunch foods. “This can be hard if you’ve got a picky eater,” admits Chase Lapine. “But your kids may surprise you, especially if they love the fun of eating the same foods as their friends.”
Keep It Simple
Google lunch ideas and you’ll find enough cute ways to dress up your kids’ lunches – from making egg and veggie bunny rabbits to crafting cream cheese penguins – to send your child with a daily edible zoo. But it’s not necessary, says Colburn. “School lunchtimes are noisy, chaotic, and short,” she says. “Kids don’t have time to open a bunch of different containers much less appreciate the beautifully sculpted animal you made.” Go for what’s easy – a yogurt, some bread with a few slices of cheese – and save your culinary creations for the weekend.
Google lunch ideas and you’ll find enough cute ways to dress up your kids’ lunches – from making egg and veggie bunny rabbits to crafting cream cheese penguins – to send your child with a daily edible zoo. But it’s not necessary, says Colburn. “School lunchtimes are noisy, chaotic, and short,” she says. “Kids don’t have time to open a bunch of different containers much less appreciate the beautifully sculpted animal you made.” Go for what’s easy – a yogurt, some bread with a few slices of cheese – and save your culinary creations for the weekend.
Outsource it, Occasionally
It’s okay to give yourself a day off – especially if you plan ahead. Thanks in part to shows like Jamie Oliver’s Food Revolution, many school districts are making an effort to offer more nutritious choices. “Letting your kids buy lunch once a week helps teach them how to make smart food decisions,” says Colburn. “Plus, they’re learning valuable skills like how to wait in line, ask for what they want, and pay for their lunch.” Review your school’s cafeteria menu on Sunday night and let your child decide which day to buy. As for yourself, decide which day to treat yourself to lunch at the new Thai takeout place by work.
It’s okay to give yourself a day off – especially if you plan ahead. Thanks in part to shows like Jamie Oliver’s Food Revolution, many school districts are making an effort to offer more nutritious choices. “Letting your kids buy lunch once a week helps teach them how to make smart food decisions,” says Colburn. “Plus, they’re learning valuable skills like how to wait in line, ask for what they want, and pay for their lunch.” Review your school’s cafeteria menu on Sunday night and let your child decide which day to buy. As for yourself, decide which day to treat yourself to lunch at the new Thai takeout place by work.
COMING SEPTEMBER 15 . .
.
Again this year,
Weight Watchers will help fight hunger by donating
money
to our charitable partners
Share Our Strength® and
Action Against Hunger.
In addition to
supporting those around the world, our members can
support
their community by
donating food to local food banks.
PLUS . .
.
During Lose For Good we’ll
give away
a prize in each meeting,
each week—from Sept 15 thru October
12.
Need MORE Motivation to
get excited for Autumn?
Member
Recipes
Tuna Salad (recipe from
one of Debbie's Believers)
One 2.6-oz. pouch albacore tuna in water
1/4 cup chopped apple
1/4 cup halved red seedless grapes
1/4 cup chopped cucumber
2 tbsp. sweetened dried cranberries
1 1/2 tbsp. light mayonnaise
4 cups chopped romaine lettuce
Optional: low-fat or fat-free balsamic vinaigrette
Directions:
In a medium container with a lid, combine all ingredients except lettuce and vinaigrette. Mix well.
Just before eating, top lettuce with tuna mixture. Drizzle with vinaigrette, if you like!
MAKES 1 SERVING @ 7 PP
Spinach
Salad
Author: Skinny Mom’s Kitchen
Serves: 4
1lb sirloin steak,
sliced into bite size pieces
Salt and pepper
4 cups baby
spinach
½ red onion,
sliced
4 small roma tomatoes,
cut into quarters
¼ cup crumbled blue
cheese
1 teaspoon + 1
tablespoon olive oil
1 tablespoon
balsamic
Instructions
Heat 1 teaspoon
of olive oil in a large sauté pan. Add steak and season to taste with salt and
pepper.
Cook until steak
is medium to medium well or whatever your temperature preference is. Remove from
heat and set aside.
In a large salad
bowl add baby spinach, onion, blue cheese, 1 tablespoon of olive oil, and
balsamic vinegar.
Toss until salad
is completely mixed and coated with dressing. If you need more dressing add a
little more olive oil and balsamic vinegar to taste. Divide among 4 plates and
enjoy.
Notes
You can also serve this with homemade garlic bread to add a
little bit of carbs to the meal.
Nutrition Information
Serving size: ¼ of the
salad Calories: 207 Fat: 10 Carbohydrates: 6 Fiber: 3 Protein: 21
Chopped Black Bean and
Corn Mason Jar Salad
Skinny Mom’s
Kitchen
Serves: 5
Ingredients
5 wide
mouth quart size mason jar salads
1 ¼ cup
salsa
1 6
ounce container plain greek yogurt
1 quart
cherry tomatoes, halved
1 red
onion, chopped
2 cans
black beans, drained and rinsed
1 12
ounce package frozen corn, thawed
2
avocados, peeled and chopped
5 ounce
block pepper jack cheese, cut into small cubes
4-5
cups chopped romaine lettuce
¼ cup
or more chopped cilantro (optional)
Instructions
In each of the mason jars pour ¼ cup of salsa. Then divide the greek
yogurt evenly among the jars.
This will equal about 1 ½ tablespoons of greek yogurt per jar.
Next divide and layer the rest of the ingredients evenly between the
5 mason jars starting with tomatoes then following with onions,
black beans, corn, avocado, cheese, and ending with romaine and
cilantro. When ready to eat pour into a bowl, mix together, and
enjoy!
Notes
Make Ahead
Instructions
This can be made up to 5 days ahead of time.
This can be made up to 5 days ahead of time.
Nutrition
Information
Serving size: 1 mason
jar salad Calories: 449 Fat: 23 Carbohydrates: 68 Fiber: 21 Protein: 26
Zucchini and
Potatoes
serves 6 ( 3 points
+)
2 T. olive
oil, divided
1-1/2 lbs.
Yukon gold potatoes, cut into cubes
1 T.
crushed garlic
salt and
pepper
2 T. fresh
thyme, chopped
1-1/2 lbs.
zucchini, cut into 1/2 inch cubes
Heat 1 T. oil in a large nonstick skillet. Combine potatoes and garlic in a large bowl; season with salt and pepper.
Add potato mixture to skillet. Without stirring, cook potatoes until
light golden brown on one side.
Using a spatula, toss
potatoes and cook until golden brown on all sides and tender
Add thyme and toss to coat. Transfer potatoes to a large bowl and set aside.
Add remaining 1 T. oil to skillet. Add zucchini and season with salt and pepper. C
Add thyme and toss to coat. Transfer potatoes to a large bowl and set aside.
Add remaining 1 T. oil to skillet. Add zucchini and season with salt and pepper. C
ool until golden brown and tender, but not mushy. Add to bowl with
potatoes and toss to coat.
Loaded Turkey Chili Baked
PotatoSkinnytaste.com
Servings: 4 • Size: 5-1/2 oz potato, 1/4 cup chili, 1/4 cup cheese
Weight Watcher Points+: 8 pt
Servings: 4 • Size: 5-1/2 oz potato, 1/4 cup chili, 1/4 cup cheese
Weight Watcher Points+: 8 pt
4 (5 1/2 oz) russet potato
1 cup reduced fat shredded cheddar
1 tablespoon chopped chives or scallions
reduced fat sour cream or Greek yogurt for topping
(optional)
Poke holes in the potato with a fork, then cook in the microwave using the baked potato setting until potatoes are soft and cooked through (about 8-10 minutes on high for 4 potatoes).
If you don't have a microwave, bake about 45 minutes at
400°F.
Either split the potato in half lengthwise down the middle or as I did in the photo, use a fork to pierce the top in an oval shape,
Either split the potato in half lengthwise down the middle or as I did in the photo, use a fork to pierce the top in an oval shape,
then remove the top of each potato. Top with 1/4 cup
shredded cheese, 1/4 cup of turkey chili, and 1 teaspoon of chives. Enjoy!!
Kid-Friendly Turkey
Chili
Servings: 5 • Size: 1 cup Weight Watcher Points+: 6 pt
1.3 lbs 99% lean ground turkey
1 teaspoon oil
1 medium onion, minced
1 red bell pepper, diced fine
1 garlic clove, minced
1 1/2 cups frozen corn kernels
10 oz can Rotel Mild Tomatoes
8 oz small can plain tomato sauce
1/4 cup low sodium chicken broth
1 teaspoon cumin
1/2 teaspoon chili powder
1/2 teaspoon paprika
1/2 teaspoon kosher salt
Optional Toppings:
diced avocado
reduced fat sour cream
reduced fat shredded cheese
baked tortilla chips
Heat a large skillet over medium-high heat, add the turkey, season with salt and cook, breaking up with a spoon until turkey browns and is no longer pink;
place into the slow cooker. Add the oil to the skillet and
sauté the onion, garlic and bell pepper over medium heat for about 4 to 5
minutes.
Spoon over turkey into the slow cooker and stir in corn
and tomatoes, tomato sauce, cumin, chili powder, paprika and salt, mix until
well blended.
Pour chicken broth into the crock pot and add the bay
leaf.
Cover and cook on HIGH 4 hours or LOW 6 hours. Serve with desired toppings
Cover and cook on HIGH 4 hours or LOW 6 hours. Serve with desired toppings
Strawberry Yogurt
Recipe
Makes 6 - 4 ounce servings
1 pound frozen strawberries
1 cup plain yogurt
¼ cup sugar
1 cup plain yogurt
¼ cup sugar
Put frozen strawberries in food processor and blend until minced. Add
yogurt and sugar and puree. Serve immediately.
Store it in a container in your freezer for future consumption.
Using low fat yogurt = 2 PointsPlus
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.
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Midweek Minutes.
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