MIDWEEK MINUTES November 23, 2013


Midweek Minutes
November 23, 2013
Happy Week Before Thanksgiving, Winners!
As we head into the week of Thanksgiving, think of all the things you are thankful for. Celebrate the harvest that you are reaping from the seeds you sowed when you joined Weight Watchers.

Just like plants, the majority of the work is done out of view, underground, as we begin to make changes in our minds, our ROUTINES, and our SPACES.  Every farmer who plants a seed knows that it takes TIME to see the results of the sowing as the plants take root.  When we nourish our boides properly, put them into motion the way that bodies are meant to do, and pull a lot of WEEDS in the way of our progress, we soon begin to see those outward changes. 

We lose some pounds.  We drop a dress size.  We change the way we think about food, about our bodies, and about ourselves.  We reap a bountiful harvest along the way.  Celebrate the harvest of possibilities!
I am celebrating YOU!  It is with a full heart that I thank all my members for the honor of being your leader.  It is my pleasure to come to your communities each week and get to know you, watch your amazing progress, and see those positive changes in you.  I am thankful for all of you!  I am also SO thankful for those great ladies who work with me each week...Trish and Kim...you do all the work, and I just show up!

With the holidays come special challenges, so I have included some more tips to help Thanksgiving go smoothly for us.
• Dont eat B.U.G.S. (Because U Get Stressed)
• Plan ahead.
• Use that WPA
• Eat light the rest of the day.
• Have a large glass of water before your meal.
• Skip the skin (turkey).
• Wear a belt for your meal and keep it on all day.
• No stretch waistbands!
• Take a walk after you eat.
• Fill at least 1/2 your plate with veggies.
• Eat slowly.
• Serving spoons that also serve as measuring cups are a must
at thanksgiving! (We have the Measure Rite set for you...last minute shopping at the meeting this week!)
• If you want to eat a bit of everything....do it. Just control your portions.
• Try taking 1/2 instead of a whole piece of each pie so you can try many.
• Remember your anchors...change where you normally wear a
piece of jewerely (ie:a watch, a ring) to the other hand so that you
are reminded all day of the reasons you want to stay in control.
If you're cooking...
• Make sure your turkey is not "self-basting".
• Slip your spices and herbs under the skin...against the meat for added flavor.
• Use broth, rather than pan drippings to baste your turkey.
• Send most leftovers (ecspecially those most tempting to you) home with others!


If you're eating away from home...
• Don't forget your spray butter!
• Make or bring your favorite 'low-cal' dish(es).
• Take along your orange "cheat sheet" with the POINTS values on them.
• Politely refuse to take leftovers home.
• Keep in mind the true meaning of the holiday by remembering all you are thankful for.

Yes, we ARE having meetings this week (Superior, bring your best pot luck recipes). I hope you will all come to your meetings this week, but if I don't see you, have a wonderful holiday!!!
AND BE THERE THE NEXT WEEK! -Zig

Member Milestones
Superior: -17;6 lbs.
Hastings: -7.8 lbs
15 lb. star
Marlene S. (S)
20 lb. star
Tricia K. (S)
45 lb. star
Julie H. (S)
BIGGEST LOSER
Mary Ann L. (S)
Kathy T. (H)

The Great Plate

Recipes, tips, and tricks for a happy (and healthy) Thanksgiving!
Article By: Amanda Genge
Few holidays are as food-focused as Thanksgiving. (We call it Turkey Day, for gobble sake!) From the bird to the buttered rolls to the creamy, cheesy sides, holiday temptation abounds. So your go-to weight-loss strategies — like having a nutritious and energizing breakfast or practicing this month’s Routine: Put your fork down and sip water between bites — might need a few reinforcements. A little advance planning (we like to call it a "plate rehearsal") and a few PointsPlus® value calculations can be just what you need to feel more relaxed, in control and ready to enjoy all the day has to offer.

The great plate game plan
Setting a Plan-wise strategy for Thanksgiving is about more than making a list of foods you plan to eat (along with their corresponding PointsPlus values). Think about adding a few of these simple maneuvers to your playbook

Build a budget. Consider your weekly PointsPlus Allowance (and any earned activity PointsPlus values) and decide how many you want to factor into your Turkey Day budget. Don’t forget to leave some leeway for splurges, like a piece of grandma's irresistible pie.
Plan your plate. This is the time to consider tricks like loading up on veggies. Or whether you'll have a serving of stuffing or mashed potatoes. (Or perhaps a little of both?) Of course, if you’re not hosting the meal, call whoever is to get a sneak peek at the menu. Then use our Thanksgiving Cheat Sheet to help you gauge the PointsPlus values of your meal.
Bring an anchor along. If you’re worried about wavering from your plan, bring a small item (a picture, a goal written on a piece of paper, a Bravo star from your weekly meeting) you can keep in your pocket or place discreetly near your plate that will remind you of why you’re making smart choices in the first place.
Don’t be a pushover. You may be "encouraged" to try aunt Grace’s famous stuffing or cousin Tom’s special pumpkin pie. If you've accounted for these foods (or you're fine with eating and tracking them in the moment), then by all means, enjoy them! But if you really don't want something, just picture yourself choosing foods that match your pre-planned plate and then politely and confidently refuse whatever you don’t want.
Take a post-turkey trot. As soon as you're done eating, excuse yourself from the table. The longer you linger the easier it will be for temptation to set in. Invite guests for a stroll around the neighborhood. It'll offer you a nice opportunity to catch up with friends and family, as well as help you digest your meal, and score a few activity PointsPlus values.
Track, track, track. Pre-tracking is one of the best strategies to help you stay on course because it's easier to make healthy decisions when you're not staring at tempting food. In the morning, pre-track all your meals for the day. Even if you end up eating more than you planned — track it! Accountability (not perfection) is key.
Liberate leftovers. If you're the host, you'll probably have leftovers. So, if you won't be able to sleep knowing that there's half a pie in the kitchen, freeze leftovers immediately or give your guests doggie bags to take home.
However you choose to tackle Turkey Day, keep in mind that it's just one day. Enjoy your friends and family. Take time to reflect on the things that really matter. And remember that tomorrow you'll wake up with a clean slate.


THANKSGIVING POINTS PLUS VALUES
Holiday POINTS PLUS Values

EntreesTurkey breast, 4 oz =4 PP
Ham, 2 oz slice = 2 PP
Prime Rib, 3 oz. = 4 PP
Salmon, 1 oz smoked = 1 PP

Starches, Carbohydrates, SpreadsSweet potato, 1/2 cup = 2PP
Mashed potato, 1/2 cup = 3 PP
Baked potato, 10 oz. uncooked or 8 oz cooked = 5 PP
Stuffing, 1/2 cup = 5 PP
Dinner roll, 2 oz. = 4 PP
Butter, regular or whipped, 1 tsp = 1 PP
Margarine, regular, 1 tsp = 1 PP
Gravy, 1/4 cup = 3 PP
Candied Sweet Potatoes, ½ cup = 5 PP

Vegetable Side Dishes
Hot Dish: string beans, cream of mushroom soup, onions, 1/2 cup = 3 PP
Tossed mixed greens salad, 1 cup =0 PP
Dressing, 1 tbsp. Full fat = 2
Olive, 6 large or 10 small = 1 PP
Pickle, one medium dill = 0 PP
Cranberry Sauce, 1/4 cup = 3 PP

Beverages
Fruit punch, 4 oz (1/2 cup) = 2 PP
Wine, 4 oz (1/2 cup) = 3 PP
Beer, 8 oz = 3 PP
Mineral or sparkling water, 8 oz = ) 0 PP
Desserts
Pumpkin Pie, 1/8 of 9" one crust = 11 PP
Apple Pie, 1/8 of 9" two crust = 11 PP
Pecan Pie 1/8 of 9” once crust = 14 PP
Meringue Pie, any type, 1/8 of 9" = 10 PP
Mincemeat Pie, 1/8 of 9" two crust = 13 PP
Ice cream, regular, 1/2 cup = 8 PP

Whipped Cream, 1/4 cup full fat = 3 PP
Snacks
Candy/Fudge, 1 oz = 3 PP
Bar Cookies, 1 = 3 PP
Cheese, 1" cube = 3 PP
Salami, 1slice/1oz = 3 PP
Saltines, 6 = 2 PP
Guacamole or Hummus, 1/4 cup = 4 PP
Egg Roll, 3 oz pork, shrimp, = 4 PP
Deviled Egg, 1/2 of egg, regular mayo = 4 PP
Pretzels, 7 twists, regular = 2
Dip, many types, 2 tablespoons = 2 PP



BAD WEATHER: If there will be a meeting cancellation due to SNOW, etc., please stay tuned to NTV or KHAS-TV. I will call them to announce a meeting cancellation by 3 P.M. for Superior...and as early as I can (or the night before) for Hastings Saturday morning meetings. You can also log on to their websites where they have weather closings.
You can also call the Weight Watchers' 800 number to find out if we are having a meeting.
1-800-651-6000.



20 Ways to Stay Fit and Healthy This Thanksgiving
Here is some serious food for thought: People probably consume 3,000 to 5,000 calories around the Thanksgiving dinner table — yikes. While eating often takes center stage during the holidays, that doesn’t mean we have to give up on good health. Check out these tips for a fit and healthy Thanksgiving without sacrificing any flavor or fun.

Thankful for Good Health — Your Action Plan

Fitness
The Thanksgiving Day Parade doesn’t air all day. Skip crowding around the TV and try to fit in some fitness in (the more the merrier!).
  • Get outside. Up early? Go for a walk to enjoy some pre-festivities alone time, or grab your favorite second cousin to catch up. For something a bit more intense, round up a group of family or friends and hit the backyard or local park for some flag football.
  • Do it fast. Don’t have an hour to hit the gym? Try an at-home circuit workout, Tabata training, or a Greatist Workout of the Day. All it takes is 20 minutes (or less!) to get in a good workout.
  • Split up the chores. Everyday activities (like tidying up the family room) can burn more calories than you’d think. So offer to do the dishes or swiffer the floor — not only does it lend a hand, it gets you moving, too!
  • Bust a move. Nothing says family bonding more than a dance party. Gather a group, turn up the tunes, and get the blood flowing [1]. It may help digest all that stuffing, too.
  • Find a turkey trot. If up for the challenge, run a race Thanksgiving morning! There are a ton of Turkey trots around the country, so sign up and add crossing the finish line to your holiday to-do list.
Health
Before heading to the kitchen, keep these healthy tips in mind to enjoy the festive food without going overboard.
  • Eat breakfast. Skipping breakfast in order to “save your appetite” for dinner probably isn’t the best idea. Not breaking the fast ‘til the afternoon may lead to binging later on (read: four servings of mashed potatoes) [2].
  • Hydrate. Make sure to drink water throughout the day to stay hydrated. Not drinking enough could spark hunger pangs, which may actually be thirst.
  • Go easy on the appetizers. Cheese and crackers can happen any day of the year. Save your appetite (and calorie consumption!) as it gets closer to dinnertime.
  • Use a smaller plate. Stick all those Thanksgiving sides on a smaller plate. Research shows a bigger plate of food may be licked clean, even if we’re not hungry.
  • Dim the lights. Dimming the lights may lead to consuming less food. So create a nice intimate ambiance that everyone will love.
  • Chew slowly. How quickly we eat really does matter. Chewing slowly could mean less calories consumed, so take a chill pill when digging into the dinner plate [3].
  • Watch out for dangerfoods. Be careful of foods that aren’t as healthy as they seem. (Green bean casserole, anyone?) Gratins, mashed potatoes, and cranberry sauce may hide some sneaky ingredients high in fat and sugar.
  • Drink responsibly. Unfortunately, liquid calories can sneak up on us during the holidays. Go easy on the booze and stick to a healthier cocktail like a vodka soda or bloody mary to avoid excess sugar.
  • Skip the seconds. Wait 20 minutes (the amount of time it probably takes to feel full) before filling up the dinner plate again. Unless you’re really hungry, save some food for leftovers — the best part about Thanksgiving, right?
  • Don’t deny dessert. The holidays shouldn’t be about restricting certain foods — just try to enjoy them in moderation! [4] Stick to one slice of pie (or try this healthier custard) instead of going cold turkey at the dessert table.
Happiness
An overdose of family and food can be stressful. Here are some ways to feel rested, calm, and in control.
  • Inhale, exhale. Stressed because you’re trying to clean the bathroom and prep the turkey while entertaining seven cousins and Skyping with your Uncle? Take six to 10 deep breaths or try other quick, breathing exercises to relax.
  • Write it down. If choosing to count calories over the holidays, track your food in a journal so you know how much you’re consuming. (Wait, I did have a hearty breakfast!) This will keep us in control of what and how much we’re eating.
  • Meditate. Whether enduring too much family time or unable to resist eating a whole pumpkin pie (we understand), some meditation will could help lower stress levels. All you need is a few minutes and a quiet corner.
  • Get enough sleep. Make sure to get seven to nine hours of sleep the night before Thanksgiving. Not getting enough sleep could amp up appetite levels the following day [5].
    •
  • Give yourself some wiggle-room. At the end of the day, Thanksgiving should be enjoyed with loved ones, and people should not worry about enjoying some good food with even better company!



Give Thanks to the ones who support you.
Invite them to join you and when they do the week of 11/24-11/30 and purchase a Monthly Pass
 they will receive…

the Ultimate Weight Watchers 360ยบ Kit FREE ($31.95 value)
 While supplies last.
Present this coupon or
 Mention “BLACK FRIDAY” When joining.

Hungry Girl Goes... Off to Survive Thanksgiving!

Let's jump right into it — here are my Top "Ate" tips for surviving Thanksgiving!
Article By: Lisa Lillien
1. Eat beforehand
As tempted as you may be to do the I'm-gonna-save-all-my-calories-for-the-big-meal thing, don't! It's a bad idea. Why? 1) You'll be cranky. 2) By the time the meal comes around, you'll dive in, making unwise choices and likely overdoing it on high-calorie, high-fat items. 3) You'll feel sick afterwards. So what should you do? Have a smart breakfast (some oatmeal and fruit, maybe) and a light lunch during the day. Then you'll be less likely to attack the big meal like a hungry wildebeest.

2. Move it!
Activity is key. If you exercise regularly, don't break your regimen on Thanksgiving, of all days. If you don't work out, try to get in a little something, like a walk around the neighborhood, playing with the kids, etc. Heads up! Cooking and spending lots of time puttering around the kitchen not only earns you props at the dinner table, but it'll also burn about 140 calories an hour! (Average based on a 160-lb. person.)

3. Hydrate, hydrate, hydrate
Drink a good amount of water all day long. Not only is it all-around good for you, it'll keep you from grabbing snacks when you really just need some H2O. And go easy on non-water drinks, especially ones full of sugar and/or alcohol. You don't want to tack on a ton of extra calories with a big meal ahead of you!

4. Pitch in!
I already mentioned how preparing the meal can burn a few extra calories, but the added bonus of making something for the feast? Not only will your friends and family ooh and ahh over your creation, but it also gives you a chance to get something a bit lower in calories on the table. If you know what's in it, you know how much of it you can have and for how many calories.

5. Choose wisely
It's really easy, once people start passing dishes around, to just take a scoop of everything. Don't! Take a moment when you first sit down. Assess the spread — there will be things you really want, things you kinda want, things you'd like to taste, and things you know are safe to eat. Grab from the last group first while you still have lots of room on your plate (lean turkey breast, non-sauced veggies, etc.). Then take a moderate amount of your super-faves, followed by a taste or two of unfamiliar items.

6. Treat yourself!
Don't spend all your time obsessing about calories — while it's smart to be aware of what you eat, you're not gonna have any fun if you don't cut loose a little and enjoy yourself. If the thought of sitting through a meal without having at least a small serving of stuffing or a little slice of pie is unbearable, eat it! Remember: It's a celebration... so celebrate!

7. Leftover-mania!
There are always leftovers. If you're hosting the get-together, stock up on disposable plastic containers that you don't care about getting back; try to hand out most of the food you don't trust yourself around and don't want to be stuck eating for a week. If you're visiting, see if you can snag some of that turkey, but don't let yourself get loaded up with heavy stuff and desserts!

8. "Fat" pants: A no-no
I'm only half-joking here, but don't put on the clothes you wear at your heaviest. Choose something to wear that's comfortable and classy — don't go specifically looking through your closet for something with an elastic waistband. And never unbutton your pants at the table. (Once again, only half-joking.)



Member Recipes
Dirty Mashed Potatoes
6 cups potatoes, diced (keep skin on)
¼ cup fat-free cream cheese
¼ cup fat-free half & half
1 tbsp fat-free spray butter
2 garlic cloves, minced
1 tsp garlic salt
Wash potatoes and cut into large cubes, but do not peel.
Place in a large pot, cover with water and boil until fork tender. Drain.
Beat with an electric mixer on low speed or mash together with remaining ingredients.



Zig's "Killer" Cranberry Relish

1 bag fresh or frozencranberries
2 apples, cut them up
2 oranges, peeled or not
1 15 oz. can pineapple chunks, drained
Process all the above.
Add 1-2 pkgs dry SF red jello (I like cherry)
Mix together and refrigerate. YUMMO!
Top with Cool Whip if you want!
0 PP vlaues!!!


Another Green Bean Casserole
2, 14.5 oz cans french-style cut greens beans, drained well
1 small can 98% fat-free cream of mushroom soup
Salt & pepper to taste
Garlic powder to taste
1 cup French's® Original Fried Onions
Spray a 2 quart or 9x9 casserole dish with fat-free cooking spray.
Combine green beans with soup in a mixing bowl. Add seasonings.
Spread mixture into the casserole dish and top with slightly crushed fried onions.
Bake at 350°F for 20 minutes, or until heated throughout and top is golden brown.


Naked Pear and Cranberry Pie Recipe
(serves 8)
4 large ripe green pears (Bartlett)
1 cup fresh cranberries
¼ cup sugar plus 2 teaspoons
3 tablespoons cornstarch
1 teaspoon cinnamon
2 tablespoons water
Preheat oven to 375. Slice two pears and layer in bottom of pie plate. Add ½ cup cranberries.
Slice the last two pears and layer onto the cranberries. Add final ½ cup cranberries to the top.
Mix the ¼ cup sugar, cornstarch, and cinnamon in a small bowl with the water. Pour over the pie.
Cover the pie with foil and bake for 40 minutes. Uncover, sprinkle with 2 teaspoons sugar, and bake for 10-20 minutes uncovered or until pears are tender.
Can be served warm or room temperature.
3 Points+
Points+ values are calculated by Snack Girl and are provided for information only



ZIG's EASY CHICKEN (or Turkey) POT PIE (9 PPServes 6)

2 frozen pie shells
not quite one bag frozen country style mixed veggies...you will know when to stop!
1 can fat free cream of chicken soup
leftover turkey...about 1 pound...cubed or shredded
Preheat oven to 350.
Mix all the other ingredients together in a bowl and put in one pie crust shell.
Invert the other pie crust on top and press down edges, stick with a fork to vent and bake for one hour.
Preeee-tty dog-gone good if I do say so myself!!!


Mini Apple Crisp Recipe
(3 small servings)
1 medium apple
1 tablespoon brown sugar
1 tablespoon oats
1/2 teaspoon cinnamon
Heat oven to 350 F. Peel and core the apple and chop into 1/4 inch squares.
Mix in a small bowl with sugar, oats, and cinnamon and put into a small baking dish or ramekins.
Bake for 15 minutes. Enjoy hot, cold, or room temperature.
1 Points+
Points+ values are calculated by Snack Girl and are provided for information only.




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