MIDWEEK MINUTES November 9, 2013
Midweek
Minutes
November 9,
2013
Hello,
Winners!
Well, hasn't
this weather been a mixed bag? Happy Veteran's Day! In our meetings this week
we talked about SLOWING DOWN when we eat. We talked about those famous soup and
pie suppers that the VWFs host...plus how to handle other eating occasions which
are starting to pop up on a way-too-frequent basis. Putting our forks down and
sipping water as our routine this month is SUCH a GREAT routine for this time of
year, isn't it? We are just the scratching the surface of all the strategies
and holiday survival tips that we are going to cover in November meetings. We
would love to see you come and share!
As Thanksgiving
gets closer, we Weight Watchers are planning and thinking about food...and what
to serve for the holiday...what to eat on BUSY days...and what to do besides
OVEREAT when we go somewhere. Our November topics talk about all that and
more! I encourage you NOT to miss any meetings if you can help
it!
We also need to
be thinking about eating HEALTHY. This time of year is full of too much SUGAR
and CHOCOLATE and GREASE! How many of you have gone shopping and stopped for
PIZZA, huh? Oops! What needs to happen so that you have a successful mall
experience without eating too much junk?
We also need to
be thinking about how to get that exercise in when we're not only TOO BUSY, but
it's now COLD and DARK out there! Hope you find some good reading in this email
about that.
Enjoy your Veteran's Day weekend. It's great weather for
raking, and if that's not your thing, I'm sure you can find something active to
do. I saw a biker on my way home. Get out while the getting is good because
next week's forecast seems a bit brisk.
Don't let that stop you from coming to the meetings! See
you there!
****HASTINGS MEMBERS: In our centers we are going to have a
STAY AND SUCCEED challenge. Come and stay for the meeting for the next 7 weeks,
and NOT ONLY with that be a great motivator to stay strong during the holiday
season, but also, there are REWARDS to earn when you come and
STAY!
--Zig
We salute
these Member Milestones!
Superior:
-18.4 lbs
Hastings: -6.6
lbs.
5 lb.
star
Lori G.
(S)
Lisa K.
(H)
16-week
STAY AND SUCCEED Charm
Luann B.
(H)
5%
Max V.
(S)
Connie S.
(S)
10%
Tricia K.
(S)
BIGGEST
LOSER
Karren W.
(H)
Lori G.
(S)
Slow Down
Eating at a
more leisurely pace can help your weight-loss
efforts.
The holiday season is hectic —
there’s just no getting around it. To get through the day, many of us have
become expert multi-taskers — juggling personal, family and work
responsibilities. Unfortunately, this means that we're often performing double
duty at mealtimes, too. We grab (and devour) breakfast while commuting to the
office; squeeze in a quick lunch while working at our desks; and wolf down
dinner while watching TV with the family. This pattern of speed eating can cause
us to overeat. However, with a little planning and time practicing this month’s
Routine: Put your fork down and sip water between bites, you'll learn that there
are many good reasons to take a little longer to eat, especially with holidays
around the corner.
Making food the focus
Think about your last couple of meals. Were you doing anything else while eating? Activities, like texting or checking in with social networks, for example, might have become such a regular part of your daily routine that you may not notice they’re actually imposing on your eating habits. But they are! Putting on the brakes and focusing only on your food can actually help you enjoy your meals more and eat less as a result. There's even research to back it up: One study found that people ate 10 percent fewer calories when they dialed down their pace than when they scarfed down their food.
In your meeting this week, your Leader and fellow members will share simple strategies you can use to slow down and eat more mindfully. We’ve also gathered ideas you can try right now. Pick one or two that seem doable and consider sharing your results with the group.
Tips to help you decelerate when dining
Making food the focus
Think about your last couple of meals. Were you doing anything else while eating? Activities, like texting or checking in with social networks, for example, might have become such a regular part of your daily routine that you may not notice they’re actually imposing on your eating habits. But they are! Putting on the brakes and focusing only on your food can actually help you enjoy your meals more and eat less as a result. There's even research to back it up: One study found that people ate 10 percent fewer calories when they dialed down their pace than when they scarfed down their food.
In your meeting this week, your Leader and fellow members will share simple strategies you can use to slow down and eat more mindfully. We’ve also gathered ideas you can try right now. Pick one or two that seem doable and consider sharing your results with the group.
Tips to help you decelerate when dining
- Pay attention to food choices. When we’re in a hurry, we might just grab whatever is convenient. Planning meals ahead of time eliminates some of this last-minute temptation. But even if you have to wing it, stopping first to ask yourself whether the options are truly what you want to eat (and worth the PointsPlus® values) will help guide good selections.
- Eat frequently. Don't let more than four hours go by between meals, so you aren't famished when you sit down to eat.
- Take a quiet moment. Before you dig in, stop to reflect on your mood. A little mini-meditation before a meal can help keep emotional eating in check.
- Take it all in. Engage all your senses. How does the food look and smell? Anticipate that first taste and really savor each mouthful as you go.
- Downsize your bites and bulk up your food. The meal shouldn’t be a race to the finish line. Take smaller bites, put your fork down in between, chew each one thoroughly (fiber-rich foods like apples, popcorn and broccoli take longer to chew) and take a sip of water before raising your fork again.
- Avoid social sidetracks. Dining out with family and friends (especially during the holidays) is one of life’s pleasures. Distracting conversations however, can cause you to lose track of what and how much you’re eating so keep checking in with your plate (and your appetite). Also try to limit time you spend around food pushers.
- Do a quick check-in. Don't forget to track your meal. Mobile, online or your 3-Month Tracker — use whichever tool works best for you. You might also try jotting down how you're feeling at the time (satisfied, hungry, anxious, preoccupied).
- Reflect on what you would do differently next time. How could you better prepare? Check out your Spaces tool for more quick and simple tips.
VETERAN'S DAY SALES!!! (Hey, department
stores do it!)
11/3-11/23 Snack
Bars: $3.95 – Save $1
Heat & Eat Cups: $3.95 – Save $2
Popped & Crunchy Snacks: $3.95 – Save $1
Mini Bars: $4.95 – Save $2.55
Candies: $1.50 – Save $1.45
All Cookbooks On Sale: 50% Off 11/3-11/23
$14.95 Cookbooks are $7.45 – Save $7.50
$9.95 Cookbooks are $4.95 - Save
$5.00
Save $5.00
Enrollment Products—20% off o Ultimate 360 Kits: $31.95
Track: $5.55
Shop: $9.55
Eat Out: $9.55
Bundle these Books: Shop and Eat Out: $15.95 when bought
together
Portion Sizes at Home
The best
place to learn correct portion sizes is at home
The best place to learn correct portion sizes is at home.
And the more familiar you are with adequate portion sizes there, the easier it
is to estimate portion sizes when you're eating out.
Here's how to set up your home environment:
Here's how to set up your home environment:
-
Keep measuring tools handy. Set up your cooking/eating
area so that measuring tools are easily available and in plain sight. Place
measuring cups in the silverware drawer as a reminder to check portions now and
then!
Measure liquid and solids differently. There are different measuring systems for liquids and solids (i.e. for solids, 16 ounces equals one pound, and with liquids eight fluid ounces equals one fluid cup). The best tool for solid measure is a food scale or baking/dry measuring cups. For liquid measure, a clear glass or plastic measuring cup with cup- and fluid ounce-markings on the side gives additional room at the top so liquids won't spill over.
Measure accurately. Whether you're using a tablespoon or cup, it should be leveled off. And the best measuring spoons and cups are ones that can be squared off for easy leveling.
Note the actual size of your dinnerware and cups. Figure out what correct servings (for example, a three-ounce piece of chicken next to a one-cup serving of spinach) look like on your plates. Tip: If you have a smaller plate such as a salad or dessert plate, using it instead of a larger dinner plate might make you feel as if you're having more food.
Store foods in individual serving sizes. After you buy bulk-size packages of food, portion out correct serving sizes. For example, if you purchase an extra large bag of pretzels, use plastic baggies to portion it into single servings. The same goes for large packages of poultry and meat – divide it into single servings right away for easy cooking or freezing.
Check the actual serving size. When eating packaged foods or drinks, be aware that a package or bottle probably contains more than one serving, perhaps more than two. When cooking from recipes, be mindful of serving sizes and how many servings a recipe actually makes.
INTRODUCING...
New "HELP
OUTS" by Google ...
and Weight
Watchers has 3 Help Outs just for you!
Google says: What if getting help for a
computer glitch, a leaky pipe, or a homework problem was as easy as clicking a
button? What if you could connect via real-time video to a music teacher or a
yoga instructor from the comfort of your home? What if you could get someone
knowledgeable to get you “unstuck” when you really need it?
Today, we’re announcing Helpouts—a new way to get and give help over live video. Our goal is simple: help people help each other. We want to use the convenience and efficiency of the web to enable everyone, no matter where they are or what time it is, to easily connect with someone who can help.
Today, we’re announcing Helpouts—a new way to get and give help over live video. Our goal is simple: help people help each other. We want to use the convenience and efficiency of the web to enable everyone, no matter where they are or what time it is, to easily connect with someone who can help.
Here's one of
the topics...check it out at https://helpouts.google.com/home#home
Rise and Shine: 4 Ways to Get
Out of Bed and Get Moving!By Camille
Noe Pagán | www.weightwatchers.com
For night owls and anyone else who struggles to get out of bed when the alarm clock sounds, waking up for a morning workout is a lot easier said than done. But research shows that morning exercisers are more likely to stick with their regimen than people who work out during the afternoon or evening hours. So learning to rise and shine may actually help you establish a healthier lifestyle.
There are several ways to
make getting up in the morning easier, according to Susan Zafarlotfi, PhD,
clinical director of the Institute for Sleep/Wake Disorders at Hackensack
University Medical Center in Hackensack, New Jersey. "Seemingly simple things,
from light exposure to taking a shower, can have a major effect on how tired you
feel," says Zafarlotfi. "And, of course, the more awake you are, the more
willing and able you'll be to hit the gym."
Try one or more of these
techniques to help you jump-start your day:
Light Up Your
Morning.
"Your internal clock is regulated by light exposure," says Zafarlotfi. "When you're in the dark, your body wants to sleep. When you're in the light, it's a signal that you should be awake. That's why getting a dose of light—whether natural or artificial—can help you feel more energized." To brighten things up, Zafarlotfi suggests opening your curtains upon rising. If it's cloudy out or still dark, turn on bright, white-hued lights throughout your house.
"Your internal clock is regulated by light exposure," says Zafarlotfi. "When you're in the dark, your body wants to sleep. When you're in the light, it's a signal that you should be awake. That's why getting a dose of light—whether natural or artificial—can help you feel more energized." To brighten things up, Zafarlotfi suggests opening your curtains upon rising. If it's cloudy out or still dark, turn on bright, white-hued lights throughout your house.
Refresh Your Routine
"The period in which you'll feel most tired is right after you wake up from a night's sleep," says Zafarlotfi. "If you just pull on your workout clothes and head out the door, your body and mind will struggle to get going. But having a refreshing routine—a little coffee and a bite to eat, a shower, even reading the paper—gives you a chance to wake up, and you'll feel more alert." A small snack or light breakfast provides glucose, to fuel your workout.
"The period in which you'll feel most tired is right after you wake up from a night's sleep," says Zafarlotfi. "If you just pull on your workout clothes and head out the door, your body and mind will struggle to get going. But having a refreshing routine—a little coffee and a bite to eat, a shower, even reading the paper—gives you a chance to wake up, and you'll feel more alert." A small snack or light breakfast provides glucose, to fuel your workout.
Enlist Help
A study published in the American Journal of Preventative Medicine reported that people who received a telephone call encouraging them to exercise were more likely to do so than those who didn't get a call. Stay on track by asking a friend or family member to ring you in the morning.
A study published in the American Journal of Preventative Medicine reported that people who received a telephone call encouraging them to exercise were more likely to do so than those who didn't get a call. Stay on track by asking a friend or family member to ring you in the morning.
Re-Think Your Sleeping
Habits
The single best way to make rising easier, says Zafarlotfi, is to make sure that you're well rested. "Sleeping too much, too little or poorly can have a major effect on the way that you feel in the morning," she explains. Her advice: Aim to get about seven to nine hours of quality shut-eye a night (you can figure out your needs by going without an alarm clock for two weeks; the amount you sleep, on average, is the amount you probably need on a regular basis).
The single best way to make rising easier, says Zafarlotfi, is to make sure that you're well rested. "Sleeping too much, too little or poorly can have a major effect on the way that you feel in the morning," she explains. Her advice: Aim to get about seven to nine hours of quality shut-eye a night (you can figure out your needs by going without an alarm clock for two weeks; the amount you sleep, on average, is the amount you probably need on a regular basis).
If you find yourself unable
to fall or stay asleep, Zafarlotfi suggests cutting out slumber-sabotaging
substances like caffeine and alcohol after noon. Adopt an anxiety-reducing
rituals, such as keeping a journal or doing yoga stretches. Says Zafarlotfi,
"Nothing will keep you tossing and turning all night like stress."
Did you know?
Even if you go to the gym several times a week, you might still
be fairly sedentary if you're not active outside of the gym. In fact, you could
be more sedentary than someone who never goes to the gym, but generally makes
the Active Choice, like walking to work or taking the stairs.
How you go about your daily routine can have a much bigger
impact on your overall activity level than any exercise you do at specific
points during the week.
ActiveLink's view on activity:
ActiveLink aims to help you increase your activity level. An
increased activity level could help you use more of the health benefits of
activity. Beyond that, it could help you in your efforts to lose weight and keep
it off.
Being more active means much more than doing specific workouts.
When we talk about your activity level, we’re referring to your overall
lifestyle, and not just specific workouts. Once you start measuring your
activity level, you may see that not all activities burn the same amount of
energy. Some activities burn more energy than you might think; some
less.
It sets your goals
Wear the Activity Monitor for 8 days to get an accurate assessment
of your activity level. ActiveLink will learn about you and your moves, then
create customized goals depending on how active you are.
It tracks
your activity
Simply take ActiveLink with you wherever you go, and its 3-way
accelerometer will track your moves and convert them into
activityPointsPlus® values. Plug the Monitor into your computer and it
automatically syncs with your Weight Watchers Online Plan Manager.
It motivates you to be active
ActiveLink creates customized 12-week challenges to help you get
more active. Your goals gradually increase over time.
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.
5 Ways to Fight Wintertime Cravings
Cold weather can trigger those
cravings for warm, rich foods that are often high in calories. But you don't
have to let them get the best of you. Here are some winter-specific ways to beat
the cold-weather cravings.
Why is it that winter weather makes so many of us crave indulgent and
decadent foods? It's partly due to lack of sunlight, says Fred Pescatore, MD,
MPH, medical director of the Center for Integrative and Complementary Medicine
in New York City and Dallas.
People tend to be less active in winter, so they seek other means of revving up their energy, he explains. Overeating is one way to achieve that goal. And of course plummeting temperatures cause us to eat more to keep our bodies warm.
There are psychological factors behind cold-weather gorging, too. You may be more willing to give in to your cravings this time of year, figuring you can hide under baggy sweaters and puffy coats.
Help for wintertime nibblers is at hand. Here are some tricks Pescatore recommends for fighting off winter cravings:
People tend to be less active in winter, so they seek other means of revving up their energy, he explains. Overeating is one way to achieve that goal. And of course plummeting temperatures cause us to eat more to keep our bodies warm.
There are psychological factors behind cold-weather gorging, too. You may be more willing to give in to your cravings this time of year, figuring you can hide under baggy sweaters and puffy coats.
Help for wintertime nibblers is at hand. Here are some tricks Pescatore recommends for fighting off winter cravings:
- Eat full meals. If you skip meals — out of fear that you'll gain weight or out of the hope that you'll lose faster — you're more likely to overeat at meals you do eat, and even more likely to fall prey to mindless snacking in between.
- Don't cut out dietary fat. Your inclination may be to cut fat out as
much as possible — that helps you lose, right? Wrong. In fact, you need fat in
the cold months more than ever. "There have been many studies that show that fat
can satisfy hunger cravings," says Pescatore. "And this is especially relevant
in the cold months, when our bodies crave comfort food." Strive to get 20 to 30
percent of your daily calories from fat and focus on the "healthier" fats like
monounsaturated fats and omega-3 fatty acids. You can find them in a wide
variety of foods, including olive oil, safflower oil, cold-water fish (like
salmon, halibut and mackerel) and nuts.
- Lighten up. Light deprivation leads to depression in some people, and
depression can fuel food cravings. So if you tend to feel blue in winter (the
severest form of wintertime blues is called Seasonal Affective Disorder, or
SAD), try getting outside for a walk during the sunniest part of the day. If
that's not possible (maybe you get to work before the sun comes up and leave
after it gets dark), think about sitting in front of a light box for 45 to 60
minutes a day — manufacturers are listed on the Internet. Check out If You
Think You Have Seasonal Affective Disorder (Dell, 1998) if you're concerned,
and be sure to consult your doctor to confirm your suspicions.
- Tame your temptations. Allow yourself to enjoy a few low-calorie
treats. For example, mix low-calorie hot cocoa or diet chocolate soda with a
splash of low-fat milk. Heat until warm and frothy, and enjoy after sledding
with the kids, skiing or even shoveling the driveway.
- Prioritize exercise. If you can't get outside, run in place inside, or get a month-to-month membership at a gym — one you can cancel when the weather gets warm again. Working out is an effective means of fighting mild depression (and a great way to conquer emotional cravings). Added bonus: It will get your mind on your goals and off the blah weather — and the comfort food that comes with it.
NEXT WEEK IN THE MEETING ROOM
"Friends and Family
Without Food"
No need to be nervous
about holiday gatherings as a Weight Watchers' member. Come to your meeting
this week and learn just how enjoyable and easy
Spending time with friends
and family can be
without food as it
is
with
food
Member
Recipes
Cauliflower
TotsSkinnytaste.com
Servings: 4 Size: 8 tots Points+: 4 pts
Servings: 4 Size: 8 tots Points+: 4 pts
2 cups cooked cauliflower florets, finely
chopped *see note
1 large egg
1 large egg white
1/2 cup onion, minced
3 tbsp minced fresh parsley
1/2 cup reduced fat sharp cheddar cheese,
grated
1/2 cup seasoned breadcrumbs
salt and pepper to taste
cooking spray
Directions:
*to cook the cauliflower florets, steam a little over 2
cups raw cauliflower florets in a little water covered for for 4 to 5 minutes or
until tender but not mushy, then drain well and dry on
paper towel, then using a knife finely chop and set 2 cups aside.
Preheat oven to 400°F. Spray a nonstick cookie sheet with
cooking spray.
In a medium bowl, combine all of the ingredients and
season with salt and pepper to taste.
Spoon 1 tablespoon of mixture in
your hands and roll into small ovals. Place on the cookie sheet and bake for
16-18 minutes, turning halfway through cooking until golden.
Makes about 32 - 34 tots
Bean, Bacon, and Cheese
Stuffed Peppers
5 Pieces uncured, applewood smoked bacon,
chopped
1/2 red onion, chopped
1/2 red bell pepper, chopped
2 cloves garlic, minced
15 oz can tomato sauce
1 1/2 cups water
1 c brown basmati rice
2 Tbsp Taco Seasoning
15 oz can pinto beans, drained and
rinsed
1/4 c chopped fresh cilantro
4-6 red, yellow, orange or green bell peppers, tops
cut off and seeds/membrane removed
1 1/2 oz finely shredded low-fat cheddar, I used
Cabot 50% Cheddar
INSTRUCTIONS
1. In a large skillet, cooked chopped bacon pieces.
Drain and reserve 1 Tbsp bacon grease (yes, it adds to the flavor!) Set bacon
aside.
2. Return pan to stove over medium heat, add
reserved bacon grease, onions, garlic and bell pepper. Sauté until soft, about 5
minutes. Add tomato sauce through beans, bring to a boil, reduce heat, cover and
simmer for 40 minutes or until rice is done and cooked through.
**Note: If you find that your liquid is evaporating
BEFORE your rice is done, add additional water a 1/2 cup at a time and cook 5
minutes. Repeat as needed.
3. Preheat oven to 400 degrees and prep your
peppers and toppings while the rice cooks.
4. Remove rice/beans from heat. Stir in bacon and
cilantro.
5. Spray a 8×8 or 9×13 baking dish with nonstick
cooking spray. Add a 1/4 of water to the bottom. Stuff your bell peppers with
the bean/rice mixture and place in the baking dish.
6. Bake stuffed peppers for 15 minutes. Remove, top
with cheese and bake for 5 additional minutes.
* Make these VEGETARIAN by using fakin’ bacon,
veggie crumbles or soyrizo!
** Make these VEGAN by omitting bacon and using
vegan cheese.
Makes 6 servings, 8 points+
each
from Friends for Weightloss
Potato and Corn
Chowder
4 small yukon gold potatoes
4 oz Canadian-style bacon, diced
2 tsp Extra Virgin Olive Oil
1/2 cup carrots, peeled and chopped
1 onion, chopped (or 1 large shallot)
2 cups frozen corn
1 red pepper, chopped
1-2 garlic cloves, minced
2 cups fat-free milk
Dashes of hot sauce ~ 1 tsp depending on desired
spiciness
Sea Salt, Black Pepper to taste
INSTRUCTIONS
1. Pierce potatoes in several places with a fork;
microwave on high power until tender, turning over once, about 8 minutes. Allow
to cool; peel, chopped and slightly mash.
2. Meanwhile, coat a large saucepan with cooking
spray. Add Canadian bacon and brown for about 3-4 minutes. Remove Canadian
bacon.
3. Add olive oil, carrots, onion, garlic and red
pepper; sauté over medium-high heat for 5 minutes.
4. Stir in corn and Canadian bacon into saucepan.
Add potatoes and stir in milk, mix well. Season with salt, pepper and hot pepper
sauce; stir to combine. Cover and simmer 10 minutes (do not allow to
boil).
Optional ~ top with chives, cheese or whatever
topping you desire. You can substitute any crunchy vegetables you like for the
peppers and carrots (celery, broccoli, asparagus).
Makes 4 servings. Yields about 1 1/2 cups per
serving. 7 Points+ each
from Friends for
Weightloss
Crockpot Baked
Chicken
1 cup salsa verde or 1 (7 ounce) jar of
tomatillo sauce
1 cup fat free sour cream or plain Greek
Yogurt
1 garlic clove, minced
1/3 cup chopped fresh
cilantro
8 Mission Extra Thin Corn
Tortillas
2 cups cooked, shredded
chicken
1 cup reduced fat grated cheddar
cheese
INSTRUCTIONS
1. Mix cilantro, salsa, Greek Yogurt and
garlic in a bowl.
2. Spray crockpot with non-stick cooking
spray. Place 2 or 3 tortillas in the bottom of the crock pot. (overlapping as
much as possible, you can cut them to fit if necessary)
3. Spoon 1/4 of the salsa mixture over
the tortillas. Spread 1/2 chicken over the mixture and cover evenly with 1/4 cup
of cheese.
4. Top with 2 or 3 more tortillas and
spoon 1/4 of salsa mixture, remainder of chicken and 1/4 cup of
cheese.
5. Place last 2 or 3 tortillas over the
second layer and top with the rest of the salsa mixture and the remainder of the
cheese.
6. Cover and cook on low for 4
hours.
Serving is 1/4 of the casserole, 8
points+ each
from Friends for
Weightloss
Cheesy Pesto Chicken
Pizza
WW Pesto Recipe – makes 1 cup –
you only need ½ cup for the pizza
2 Tbsp pine nuts
2 cups basil, leaves, fresh
1/2 cups reduced-sodium chicken
broth
1/4 cups grated Parmesan cheese
1 Tbsp olive oil
2 garlic cloves, peeled
1/2 tsp table salt
Pizza
1 store bought bag of pizza dough or homemade if you
like
1/2 cup pesto, recipe above
1/2 onion sliced into strips
1 cup cooked chicken breasts cut into small
pieces
2 cups of reduced fat mozzarella cheese
Optional – chopped fresh tomato
INSTRUCTIONS
1. Pre heat oven to 425 degrees F.
2. Sauté chicken pieces and onion in olive oil in a medium
size frying pan, until browned and cooked well.
3. Lightly flour your pan.
4. Stretch pizza dough to cover the pan you are using,
about 12 inches around. (we use a pizza stone)
5. Bake just the crust for 5 minutes, then remove from the
oven.
6. Spread ½ cup of pesto over the crust.
7. Sprinkle the chicken and onion mixture over the
pesto.
8. Sprinkle cheese over the top of the entire
pizza.
9. Bake for 15- 20 minutes until cheese is melted and
crust is golden brown.
10. Cut into 8 pieces.
Makes 8 slices, 6 points + per
slice.
from Friends for Weightloss
Easy Chicken
Enchiladas
28 oz Old El Paso Mild Enchilada Sauce (the large can –
any brand)
1 small onion, diced
1.25 lbs cooked chicken (use leftover, boil, or grill some
up or use rotisserie chicken)
15 Mission Extra Thin Yellow corn tortillas
1 small can sliced olives
8 oz finely shredded reduced fat sharp cheddar
cheese
1. Pre-heat oven to 400 degrees.
2. Spray a nonstick pan with cooking spray and saute
chopped onion until soft and slight browned. Add to a large bowl.
3. You can boil 4-6 chicken breasts for 20-25 minutes, use
left over chicken or buy a rotisserie chicken. You need about 2 cups or 1 lb.
Shred chicken breast and add to onion bowl. Add enough
enchilada sauce to coat. Sprinkle with garlic salt and pepper if
desired.
4. Slice tortillas into 1/4 slices. Slice olives or buy
pre-sliced olives.
5. In a 9×13 pan, start w/ spreading 1/2 c sauce and top
with tortillas. Add 1/2 the chicken mixture and 1/2 c cheese. T
op with a few olive slices. Add another layer of
tortillas, 1/2 c sauce, the rest of the chicken mixture, 1/2 c of cheese and a
few olive slices.
Add final layer of tortillas, top with the rest of the
sauce, cheese and olives.
6. Bake for 30-35 minutes or until cheese is melted and
sauce is bubbly.
Enjoy with ff greek yogurt or sour cream, salsa and
guacamole if desired.
**Make it Vegetarian by using veggie
crumbles
**Make it Vegan by using your favorite
beans or sweet potatoes with soy (vegan cheese).
Makes 8 servings, 6 points+
each
from Friends for Weightloss
Simple Peach
Crisp
1/2 cup quick oats
1/2 cup packed brown sugar
1/4 cup all purpose flour
1 tsp cinnamon
2 tablespoons butter
10 medium peaches
2 tbsp white sugar
1. Cut the peaches into slices and place in a pie plate.
Sprinkle 2 tbs of white sugar over peaches.
2. Mix oats, brown sugar, flour and cinnamon in a bowl.
Cut 2 tablespoons of butter into small pieces and use two forks or a pastry
cutter to mix butter into oat mixture.
3. Cover the peaches with the oat mixture.
4. Bake at 350 degrees for 40 minutes.
Makes 6 servings, 4 points+
each
from Friends for Weightloss
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