MIDWEEK MINUTES February 15, 2014

February 15, 2014

MIDWEEK MINUTES February 15, 2014

Midweek Minutes

February 15, 2014

Hello, Winners!

Who knew that Valentine’s Day would be a FULL MOON? (Remember, Halloween was a full moon?) And, yes, St. Patrick’s Day will be a full moon. I guess I could google all the 2014 full moon days and see if they all fall around “eating holidays”! Too weird because, as you all know, the full moon seems to create my chocolate cravings. Well, okay, not really...but more than not, it sure seems that way. I was good yesterday on Valentine’s Day. It was the day BEFORE Valentine’s that stress at school really got to me, and it was tempting NOT to succumb to more than one of those beautiful red velvet cupcakes brought by our school custodian! So, you’ll find a PointsPlus friendly red velvet mini cupcake recipe below)

How appropriate that our topic in the meeting room this week is Emotional Eating!!! In that GREAT little book called Find Your Fingerprint, which you can get in our Ultimate Member Kit, there is a whole section on Emotional Eating. I love that little book for many reasons. I love that I can grab it and it speaks to me as though it were written solely for me.

If I have never mentioned it, one of my favorite sayings is “You can’t change your weight until you change your mind.”

Most of my overeating comes from my mind. WW Leader Liz Josefsberg, author of Find Your Fingerprint says this.

“Figure out if you are an emotional eater. Emotional eating isn’t always what you think it is, and you might be doing it without realizing it. So, think about why you’re feeling the emotions you’re experiencing and find ways to deal with them. Consider what emotions drive you to eat and how you can handle those feelings in a different way.”

Our Weekly this week had some good steps to help steer us in a new direction.

1. Move out...get away from the food that is calling your name.

2. Identify the emotion...so you can target a way to deal with it.

3. Think about how you’ll feel if you give in...break that cycle.

4. Ask yourself what might help you feel better...REFRAME with 2-3 alternatives

5. Follow through...just DO IT.

So, now that I know the full moon could be one culprit in my urge for chocolate, I make sure that I have some fat free hot chocolate or some PointPlus–friendly chocolate treats around. It’s still a full moon for a few more days, so I need to follow through with my plan and be ready. How about you?

Emotional Eating is not a simple topic...so read up! And we’ll see you at your next meeting! –Zig

Member Milestones

Total Losses

Superior: –17.4 lbs.

Hastings: – 21.8 lbs.

4-Week Key Chain

Teresa S. ( S )

Deb B. ( S )

5 lb. star

Tammy G. ( S )

Laurie M. ( H )

10 lb. star

Teresa S ( S )

15 lb. star

Brandy C. ( H )

25 lb. star

Nicole M. ( H )

Biggest Loser

Tammy G. ( S )

Nicole M. ( H )

When Food is Not the Answer

Help yourself get what you really need.

Article By: Amanda Genge

If you’ve ever consoled yourself with a candy bar, celebrated with a cheeseburger or devoured an entire bag of chips while tackling a stressful work project, then you know that sometimes we eat to satisfy our emotions instead of our hunger. Seeking comfort or pleasure from eating stems from hedonic hunger. And when it strikes, we crave foods that are loaded with fat and sugar. While eating "comfort" foods may make you feel better in the short term, it won't address what's really driving your cravings. It can also lead to weight gain — triggering negative feelings and even more overeating. So, in your meeting this week, you'll learn how to overcome this hurdle by exploring common emotional triggers and ways to curb the urge.

Kick emotional eating to the curb
If you're surrounded by unhealthy foods that make it hard for you to stay in control when your emotions are on an even keel, just imagine how tempted you'd be if you were facing your edible kryptonite when stressed, sad, anxious or excited. So, first things first: Eliminate trigger foods from Spaces you can control like your kitchen, car, and office desk (because you can't eat it if you don't have it). Near food that's calling your name? Say "sayonara" and go somewhere else. And remember your Spaces tool is loaded with simple strategies to help you stay on course wherever you happen to be. In the meantime, spend a few minutes thinking about the questions below. They can help you identify triggers and find healthy, food-free ways to deal.

What emotions or situations make you feel like reaching for food? Really think about this one. In addition to the usual suspects — stress, anger, sadness, and frustration — feelings like boredom, excitement, even happiness, might also be triggers.
How does eating the food make you feel? Are you comforted? Does it distract you from something unpleasant? Do you ever feel guilty or beat yourself up for "giving in"? How does it impact the choices you make for the rest of the day?
What non-food activities could make you feel better instead? These don’t need to be anything super fancy or out-of-the ordinary. A hot bubble bath can be both relaxing and refreshing. A brisk walk is a great way to clear your head, get away from temptations, and earn activity PointsPlus^® values). Reading a magazine could provide a few minutes of pleasant distraction. (Check out the list of Better-Than-Food Alternatives on page nine of your Weight Watchers Weekly for more ideas.)

This week, whenever you feel like you're in one of those trigger situations, take a deep breath and put one of the new strategies you learned to work. Then reflect on how empowering it feels to realize you can respond to your emotions in a healthy and productive way.

IT’S STILL FREE REGISTRATION!

BRING A FRIEND to your next meeting!

They’ll be GLAD you did!

What drives you to eat?

Unlike most other mammals, humans eat not only to satisfy hunger but also turn to food when upset, happy, sad, stressed, excited, bored or depressed. It’s called emotional eating and it’s one of the main reasons many of us put on more weight than we need, or want. Yet it is easy to avoid the pitfalls of emotional eating simply by becoming aware of why we eat and taking control of the urges that drive us to seek comfort in the kitchen.

What fuels your emotional eating? See if you identify with any of these five common causes:

Unhappiness or anxiety We often turn to things we know we ‘shouldn’t’ have in the hope they’ll make us feel better. Yet polishing off a packet of crisps or bingeing on biscuits will never hit the spot. Remember, a problem shared is a problem halved. Confide in a friend or seek help if necessary to deal with the source of your unhappiness rather than using food as an escape mechanism.

Boredom or loneliness “I eat for something to do, especially when I’m on my own in the evenings,” says Joe who travels a lot with work. Rather than enjoy the hotel facilities such as the gym or swimming pool, or even distracting himself with a walk or a good book, he is in danger of making food his new best friend.

Relationship problems Some of us try to find solace in the fridge when a relationship goes through a rocky patch, or splits up altogether. Yet no amount of chips or ice cream will heal a broken heart. They just make things worse by adding weight, literally, to an existing problem.

Happy days Do you automatically think of cake when there’s something to celebrate, or reward yourself with a bar of chocolate for a job well done? How about non-edible reward instead? Just a suggestion!

Stress People deal with stress in different ways. Some reach for food without even realising what they’re doing. “I kept a bag of sweets in my desk as a kind of soother when I was under pressure at work,” says Pat. “Before I knew it, the packet was empty by mid-afternoon.” Like many emotional eaters, Pat was blissfully unaware of what was going into his mouth.

1. Do you notice your hunger coming on fast, or does it grow gradually?

Emotional hunger comes on suddenly, while physical hunger develops slowly. Physical hunger begins with a tummy rumble, then it becomes a stronger grumble, and finally it evolves into hunger pangs, but it's a slow process, very different from emotional hunger, which has a sudden dramatic onset. When do you notice that you are more prone to eat emotionally?

2. When you get hungry, do you feel an almost desperate need to eat something right away?

Unlike physical hunger, emotional hunger demands food immediately, and it wants immediate satisfaction. Physical hunger, on the other hand, will wait for food. What can you have on hand when emotional hunger strikes?

3. When you eat, do you pay attention to what goes in your mouth?

A difference between physical and emotional hunger involves mindfulness. To satisfy physical hunger, we normally make a deliberate choice about what we eat. Emotional hunger rarely notices what's being eaten. If you have emotional hunger, you'll want more food even after you're stuffed. Where are you when you mindlessly eat?

4. When you get hungry, would any nutritious food have sufficed, or do you need a certain type of food or treat to satisfy yourself?

Emotional hunger often demands particular foods in order to be fulfilled. If you're physically hungry, even carrots will look delicious. If you're emotionally hungry, however, only cake or ice cream or your particular preferred indulgence will seem appealing. What's your food of choice when you eat emotionally?

5. Do you feel guilty after you eat?
Emotional hunger often results in guilt or promises to do better next time. Physical hunger has no guilt attached to it, because you know you ate in order to maintain health and energy.

6. How are you able to drive away the pangs of emotional eating?

Take a moment to pause and reflect when you’re hit with a craving, you give yourself the opportunity to make a different decision.

Make daily exercise a priority. Physical activity does wonders for your mood and your energy levels, and it’s also a powerful stress reducer.

Make time for relaxation. Give yourself permission to take at least 30 minutes every day to relax, decompress, and unwind. This is your time to take a break from your responsibilities and recharge your batteries.
Remember when you are driving that the windshield is a lot bigger that the rear view mirror...so let's keep looking ahead and not worry so much what's behind us.

( Just citing my sources here: I got part of this article from another leader and found a source that I think is where she got it. http://www.motivation.ie/en-ie/emotional-eating-triggers.php)

THIS IS THE LAST WEEK FOR THIS SALE!!!

Snack Bars and Granola Snacks –

Regularly $4.95, on sale for $3.95. Save $1 thru 2/22/13

Tuesday Feb 18: Cooking for the Family – 7pm rebroadcast with live chat

Or watch any webcast “on demand” by going to weightwatchers.com/simplestartwebcasts

I Love My Heart

Article By: Kathy Kukula

February is American Heart Month. Are you ready to show your heart some love?

It's the time of year when thoughts turn to love. Usually, we find someone we're fond of and make them our Valentine, showering them with attention and perhaps a special gift. This February, in honor of American Heart Month, turn that affection inward and show a little love to your own heart.

Cardiovascular disease is the number one killer in this country, causing more than 927,000 deaths each year. "Eat right and exercise" is a familiar refrain to us all. And according to the American Heart Association, making small changes to your diet and fitness habits to help you lose weight, you could reap some big health benefits.

Success Stories to Inspire You
Weight Watchers helped these two women turn their health — and their lives — around.

Trudie: Rewriting Family History

Marlene: A New Lease on Life

"Losing even a small amount of weight can help reduce your risk of cardiovascular disease," says Alice Lichtenstein, D.Sc., chair of the American Heart Association's Nutrition Committee and professor of nutrition science and policy at Tufts University in Boston. "It also sets you up for a positive experience, which can motivate you to continue that downward trend. The closer you get to a healthy body weight, the better off you'll be, but you have to start somewhere — and every little bit helps."

On the heart-healthy path
If you're following the Weight Watchers plan, you're already giving your heart a healthy boost. Ridding yourself of excess body weight can go a long way to lowering blood pressure and improving insulin resistance, which is a precursor to diabetes. A diet rich in healthy fats can help your circulatory system, and many fruits and vegetables are packed with natural heart-healthy compounds. Cardiovascular exercise, a key component of the Weight Watchers plan, also helps nourish your heart by improving the flow of oxygen-rich blood to this vital muscle, says Lichtenstein.

Ready to show your very own built-in Valentine some love? Check out some more of our feature articles that can help you make small changes toward improving the health of your heart.

Next Week’s Topic

You can overcome weekend weight-loss challenges and still have fun!

All it takes is a little planning and a few easy tricks.

Attend your meeting,and we'll show you how!

Member Recipes

Skinny Lasagna, Noodle Free

1½ cups onions, chopped

3 cups mushrooms, sliced

3 cups (~3 medium) zucchini, sliced into rounds (⅛” thick)

½ pound 99% fat-free ground turkey

½ tablespoon garlic, minced

¼ teaspoon Italian seasoning

Fresh cracked black pepper, to taste

1 (24 oz) jar pasta sauce, I used Classico Tomato and Basil or use your favorite

1 (15 oz) container fat-free ricotta cheese, see shopping tip

½ cup light mozzarella cheese, shredded

¼ cup Parmesan cheese, grated, see food fact

1 large egg, I like using Egg-Land’s Best

1. Preheat oven to 375 degrees. Coat a 9 x 9 inch baking pan with cooking spray.

2. In a microwave safe bowl, add onions and mushrooms. Cook in microwave for 4 minutes. Drain liquid.

Next, place zucchini in microwave safe bowl and cook in microwave about 3 minutes, until soft. Drain liquid.

3. Coat a large nonstick pan with cooking spray. Add ground turkey and garlic. Cook, breaking up the pieces, until browned.

Once browned, stir in 1 cup pasta sauce, cooked onions and mushrooms, Italian seasoning and pepper. Mix well.

4. In a bowl, mix together the ricotta cheese and egg. Combine well.

5. To assemble lasagna: Spread ¾ cup pasta sauce on bottom of baking pan. Add ½ of cooked zucchini. Spread ½ ricotta mixture over zucchini.

Spread entire turkey mixture over top of ricotta. Add remaining zucchini over top of turkey. Add remaining ricotta.

Spread remaining pasta sauce over the top of ricotta. Sprinkle mozzarella cheese all over. Finally sprinkle top with Parmesan cheese.

6. Cover with foil and bake for 25 minutes.

7. Remove foil and let casserole sit for 15 minutes. Cut into 6 slices.

8. This casserole freezes great!

Makes 6 servings (each serving, 1 slice) @ 6 PP

Mini Deep-Dish Spinach Pizzas

PER SERVING (1 mini pizza): PointsPlus® value 4*
Ingredients:
Two 10-oz. packages frozen chopped spinach, thawed and squeezed dry
1 1/2 cups shredded part-skim mozzarella cheese
1 tbsp. chopped garlic
1/2 tsp. salt
1 cup canned crushed tomatoes
1/4 tsp. Italian seasoning
1/4 tsp. garlic powder
1/4 tsp. onion power
1 package Pillsbury Classic Pizza Crust refrigerated dough
1/4 cup reduced-fat Parmesan-style grated topping

Directions:
Preheat oven to 375 degrees. Spray a 12-cup muffin pan with nonstick spray.
In a large bowl, thoroughly mix spinach, shredded cheese, chopped garlic, and salt. In a medium bowl, mix crushed tomatoes with seasonings.
Roll out dough into a large rectangle of even thickness, at least 12" X 9". Evenly cut dough into 12 squares.

Place each square in a muffin cup, and press it into the bottom and up along the sides.
Evenly distribute spinach-cheese mixture among the cups, about 3 tbsp. each, and firmly pack it in.
Evenly top with seasoned crushed tomatoes, about 1 tbsp. per cup, and sprinkle with Parm-style topping, 1 tsp. per cup.
Bake until dough is firm and golden brown and filling is hot, about 15 minutes. Enjoy!

MAKES 12 SERVINGS www.hungrygirl.com

Quick & Easy “Slow” Cooker Baked Beans

1 pound Lite Kielbasa or Smoked Turkey Sausage, quartered then chopped

1 medium red onion, chopped

1 cup Ketchup

3/4 cup packed dark brown sugar

1/4 cup Agave Nectar, honey, or sugar

2 tablespoons apple cider vinegar

2 tablespoons molasses

2 tablespoons deli mustard

1/4 c Chipotle Barbeque sauce, if you want a little kick, optional

1 teaspoon sea salt

1/2 teaspoon freshly ground black pepper

3 cans (15-1/2 ounces each) pinto beans, drained and rinsed

1. Add your Kielbasa sausage to a pan sprayed with nonstick spray over medium heat. Cook until lightly browned, 5-7 minutes, then, set aside.

2. Using the same pan, add your chopped onion and cook until slightly browned/caramelized.

3. While your sausage and onions cook, mix together ketchup through black pepper and set aside.

4. Spray your crock pot with nonstick spray or use a crock pot liner. Add your beans, sausage, onions and sauce mixture.

Stir to combine and cook on high for 2 hours or low for 4 hours.

Serve straight from the crock pot and enjoy!

Makes about 20, 1/2 cup servings, PointsPlus® Value: 4

STRAWBERRY MINI MUFFINS WITH STRAWBERRY “CREAM CHEESE”

2 cups all purpose flour

1/2 cup sugar

1 1/2 Tbsp Baking Powder

3/4 tsp Salt

12 oz frozen sliced strawberries, thawed and undrained **

1/4 cup 0% Plain Greek Yogurt

1/4 cup oil

2 Large Eggs

** NOTE: You can make your own version of frozen strawberries by taking 10 oz fresh strawberries (about 1 1/2 cups) and halve them.

Place the strawberries in a ziploc bag and add 6 tablespoons of sugar and 2 tablespoons of water. Seal the bag and slightly crush the berries by smashing them a little.

Shake to mix and allow to stand until sugar dissolves.

1. Preheat oven to 375 degrees.

2. Stir together flour, sugar, baking powder and salt. Add strawberries, milk, eggs and oil until blended. Spoon batter into greased muffin pans (can use muffin liners), filling 2/3’s full.

3. Bake at 375 degrees for 20 minutes. Remove from pan immediately.

4. Serve warm with Homemade Strawberry Butter or chilled with Strawberry “Cream Cheese”.

Makes 48 MINI Muffins, 1 points+ each

Chicken n' fruit Salad

A bunch of lettuce

Any vegetables you like

Diced pineapple

Diced apples

1 tbs. chopped walnuts (1 pt)

1 oz. mozzarella cheese (whole, low moisture; 2 pts)

dressing (I use 2 tbs. Feast from the East, Sesame Dressing for 2 pts)

4 oz. chicken (4 Points Plus.)

Skinny Mini Red Velvet Cupcakes

Yield: 16 servings

Serving size: 3 cupcakes w/ frosting

16 oz box Duncan Hines Red Velvet Cake Mix (dry mix only)

3 egg whites

1 cup water

6 oz container plain Greek yogurt

1 tsp vanilla

1 tsp baking powder

4 oz reduced-fat cream cheese

½ cup powdered sugar

1 tsp vanilla flavoring

1. Preheat oven to 350 degrees.

2. Using cupcake liners, line two mini muffin pans with cupcake liners and set aside.

3. In a stand up mixer or using a hand mixer, mix dry cake mix, egg whites, water, yogurt, vanilla and

baking powder until well mixed. Mix for about 2-3 minutes.

4. Using a spoon, evenly fill cupcake liners with cake batter.

5. Bake for 12-15 minutes or until toothpick inserted in the center of cupcake comes out clean.

6. Beat softened cream cheese and powdered sugar together on high until icing starts to become

thick, add in vanilla and continue beating on high until frosting is creamy.

7. After cupcakes have cooled, spread the cream cheese frosting mixture over each cupcake.

Refrigerate any leftover icing and store any leftover cupcakes in refrigerator.

Per Serving (3 cupcakes w/ frosting): 4 PPV per serving

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