MIDWEEK MINUTES May 24, 2014

Midweek Minutes
May 25, 2014
Hello, Winners!
And so the summer season begins!  This is the earliest day that Memorial Day can be, and so I guess I don’t feel too bad that the yearbook isn’t finished yet.  My school is the FIRST school in Nebraska to have an interactive yearbook.  What that means is that we are embedding slideshows and videos INTO the yearbook photos.  Those who have iPhones, iPads, and Smart phones can download a free APP, hover over a picture in the yearbook, and watch a video.  I’ll bring a printed page from the yearbook and show you all at the meeting.  It is SO cool!  It’s taking A LOT of time, so that’s where I am hanging out...at school...at the computer.  I did take time out to mow and clean my house, and all my “TO-DOs” will all get done...one step at a time...and I am not stressed.

That’s how we need to work on our weight management.  It’s ONE step at a time...no stress.  I DID get my fridge organized and stocked with plenty of fresh fruits and veggies to snack on at school.  How about you? I’m scheduling time to take do some walking since I want to maintain my early morning rising (not sleep-in over the summer).  It’s important to plans and set goals.  I really want to make good use of my summer break!  Here’s a repeat article from my friend Carolyn.  It’s worth putting ON the fridge.

"Truth be told,  losing weight and keeping it off is one of the mightiest challenges out there and often feels overwhelming. 

The next time it all feels too hard, here's something from Diane -- who is down nearly 40 pounds and feeling terrific:

"The next time you feel journaling, weighing and measuring food is "too hard" or the next time you feel exercising is "too hard" consider how hard it was/is to:

Shop in specialty clothing stores (Layne Bryant, The Avenue, Catherine's) because your choices are limited; 
Miss out on pool parties because you're too embarrassed to wear a bathing suit in front of your friends; 
Not be able to wear your favorite outfit because it's too small; 
Not want to hug those close to you because you don't want them to feel your rolls of fat; 
Not go to the movies, because squeezing into the seats for 90 minutes is too uncomfortable; 
Not dance at weddings because you don't want people staring at the "fat chick" on the dance floor; 
Not attend family gatherings because you don't want people to see how big you've gotten; 
Not go to a picnic or summer barbeque because you're afraid the lawn furniture won't hold you; 
Not attend your high school reunion because you don't want old boyfriends seeing how much weight you've put on, or old friends thinking "what happened to her?" 
Not ride on amusement park rides with your kids because you can't fit in the safety harness or the seat; 
Not fit in the booth at your favorite restaurant  because there isn't enough space between the bench and the table for you to sit; and
Ask for a seatbelt extension on the airplane."

Will this be the summer you finally take control of your life and your weight?  It’s like this...the new school year will be here before we know it.  What do YOU want to say about the kind of summer you had?  I’m sorry that Superior will not be meeting on Monday due to the holiday, but feel free to  choose another meeting in the area.  Go to the Weight Watchers’ website and type in your zip code to fine the most convenient location for you.


I’m interested to watch Extreme Makeover; Weight Loss Edition.  I love seeing people finally decide to own their lives, have hope, stop making excuses, and become the best selves they can be.  We’re doing that at Weight Watchers each week.   Don’t waste your summer. It’s short enough anyway.  Let’s have a great one together!   Please attend your meeting!  You are WORTH IT!  On a different note, economically speaking,  if you don’t come this summer, we might not be there when you do decide to come back in the fall.  That sounds like a downer, I know, so let’s BE POSITIVE!  We’re going to make this summer the BEST ever!

Have a great holiday weekend and stay on program!  --Zig  (Remember Hastings now meets at 8 A.M. on Saturdays)
 
Memorable Member Milestones
Superior: – 10.8 lbs.
Hastings: – 11 lbs.

5 lb. star
Pam H. ( H )

10 lb. star
Jo S. ( H )
Shirley F. ( S )

BIGGEST LOSER
Paula H. ( S )
Jo S. ( H )


Spring-Clean Your Fridge




Bring in the best and brightest (and freshest!) foods of the season – and clear out the not-so-helpful stuff – to help your weight-loss efforts.
Article By: Amanda Genge
Changing your environment to set yourself up for success is one of the cornerstones of the Weight Watchers program. Now's a great time to apply that approach to your fridge. Start by taking advantage of the increasing variety of warm-weather fruits and vegetables at your supermarket or farmers' market: asparagus, strawberries, peas, apricots and so on. Because they're in season, they're at the peak of flavor and nutrition, and well worth bringing home.
Once this good stuff is in your house, here's how to make the most of it:
  1. Put “green-light” snacks in plain sight. Fresh fruits and veggies should be the first thing you see when you open your fridge, along with healthy items like low-fat cheese, yogurt, hard-boiled eggs or whatever else you like to munch on. Ideally, everything should also be pre-washed and trimmed if necessary and portioned into easy-to-grab single servings. (Apply the same strategy to your pantry with popcorn, nuts and other shelf-stable snacks.) Budget 15 minutes after your grocery-store run to getting everything squared away.
  2. Keep treats out of sight or out of the house. This one seems like a no-brainer, but can be a hard rule to follow! If you absolutely can’t control yourself around certain trigger foods, like cheese or ice cream, you’re better off not having them at home at all (even low-fat or fat-free varieties, if you might consume them in quantity). Otherwise, stash them in the back of the fridge or freezer, so they’re not an in-your-face temptation.
  3. Ditch restaurant leftovers if they’ll just taunt you. Bringing home half of a healthy but oversized meal is one thing. Hanging onto containers of your husband’s Chinese food or your daughter’s leftover pepperoni pizza is only a good idea if you know you’ll be able to resist them, or work them into your daily PointsPlus budget. If not, they’re better off in the trash. Tip: If your leftovers can be frozen, that’s another option – it’s hard to impulse-eat a slice of pizza straight from the freezer!
To make sure the other areas in your kitchen are working for you, check in with our ideas for this space. They'll help you outsmart potential pitfalls and bring healthy choices front and center.

 

Give your fridge a makeover

Humans are naturally inclined toward a see-food diet: If we see food, we want to eat it. It may sound like an age-old joke, but science backs it up — it's called "hedonistic eating." When you see tempting food, you may actually feel hunger — even if you're already full. One simple solution: Put the healthy stuff front and center, and camouflage (or remove) the rest.

ACTION PLAN

  • Wrap treats in opaque packaging.

    Put brownies in aluminum foil, macaroni salad in colored plastic containers. Keep healthier leftovers and foods in clear plastic containers, so your eye falls on them first.

  • Move foods that make you feel out of control out of sight.

    Not all foods (especially packaged ones) will fit inside an opaque container. So just move those to the back of the fridge or, if possible, into the freezer.

  • Move fruits and vegetables out of drawers.

    Put them as close to eye level as you can (and stash sugary beverages in those bins).

  • Pre-cut foods.

    Cut up that watermelon or those carrots as soon as you get them home from the market, so they're easy to reach for as a box of crackers when hunger strikes. (Pressed for time? Splurge on pre-cut produce.)

  • Add proteins that are Weight Watchers Power Foods.

    Aim for a variety of lean proteins — if uncooked, use within 2 days; cooked leftovers will keep 3-4 days. You can see the full list of Power Foods here.

  • Satisfy a sweet tooth with single servings of treats.

    Pudding fan? Store it in individual cups rather than a big bowl. For extra help, write the PointsPlus values straight onto the cup so you can’t “forget.” Same goes for other desserts. Don’t deny yourself pie, just cut a small slice, work out the PointsPlus values and keep it in its own container.

  • Lighten up dairy with low-fat or fat-free versions.

    Whether you go for 2%, 1% or fat-free, you can save a bunch of PointsPlus values from the full-fat versions. Not all fat-free products work in cooking — our resident nutritionist has cooking advice here.

  • Swap regular dressings and condiments for low-fat or fat-free versions.

    Slash PointsPlus values from 4 to 1 per serving. Or, make your own dressings; they’re often tastier and cheaper than store-bought.

  • Have a drink without the PointsPlus values.

    Trade regular beer for lite, regular soda for diet or seltzer. Limes and lemons add a citrus burst to still or sparkling water.
Sales!
Member Kits – Save $5 during this 3-week sale. Regularly $39.95, now $34.95 thru 6/7.

Discounted Products Strawberry Delight Oatmeal  – formerly $5.95, now $4.95
Kettle Corn Popcorn Crisps  – formerly $4.95, now $3.50
Hazelnut Latte Smoothie formerly $7.50, now $4.95
Lemon Chicken & Couscous formerly $5.95, now $3.95
Cheesy Scrambled Eggs formerly $5.95, now $3.95
         
Countdown to Summer Challenge: Week 4
Ready... set... swimsuit! Take part in our four-week challenge and face summer in confidence and style.
Article By: Amanda Genge
Maybe you’re doing great on Plan and are looking forward to showing off a trimmed-down figure. Or maybe your motivation has been waning lately, and the thought of baring it all on the beach makes you want to take a 3-month vacation to Antarctica. Either way, the Countdown to Summer Community Challenge is for you.

Week 4: Focus on feeling goodHas it been a while since you made yourself a real priority? This week, take a good look at your schedule and find time to take care of you. This may hardly seem like “challenge” material, but the fact is, we often neglect our own needs while taking care of others. Nurturing your mind, spirit and self-esteem as well as your body is important for long-term success on and off the scale.
  • Assess your wardrobe. If you’ve lost weight and still have oversize items hanging around, donate them or have them altered to fit your new shape. Maybe splurge on one great new top or accessory for yourself, and wear it with confidence. Do you need new workout clothes? Invest in some comfortable and supportive duds, and check your sneakers for wear in case you need a new pair.
  • Pamper yourself with a beauty treatment or massage. Cliché, yes. But for a reason — they’re indulgent and make you feel wonderful.
  • Have a date night — with yourself. Carve out a few hours where you can be alone to do whatever you want. Some ideas: relax in a bookstore café with a cup of coffee, go to a local museum, or take a class in something you’ve always been interested in but never done before (sewing, scrapbooking, a foreign language).
  • Try meditating, yoga or another contemplative activity to lower stress levels and keep your mood on an even keel.
Food Q&A: Keeping Veggies Fresh
This week: How can I keep my celery crisp and my broccoli from molding?
Article By: Leslie Fink, MS, RD
Need ideas for coping with restaurant buffets? Want some good snack ideas? In our Q&A series, WeightWatchers.com nutritionist and food editor Leslie Fink, MS, RD, answers readers' questions about food, nutrition and weight loss.
Q: I don't know how to store fresh vegetables in the fridge. Do I take them out of their plastic bags? Is there anything special I should do before putting them in the fridge? How long can I expect them to last?
A: Although the best storage methods for fresh vegetables can vary within each vegetable category (green onions differ from Spanish onions, for example), here's a list with some basic guidelines. A few overall points to keep in mind first, though:
  • Refrigeration can damage some vegetables (such as potatoes), yielding an off-flavor or mushy texture.
  • Keep vegetables that are not stored in the refrigerator (such as potatoes and onions) away from heat sources and out of sunlight.
  • Some vegetables (like eggplants) can be left on the counter to ripen and then refrigerated to extend their lifespan.
  • When storing vegetabes in plastic bags, make sure to poke some holes in the bag to allow for proper air circulation. Or buy perforated plastic vegetable bags.
  • Keep vegetables and fruits in separate produce drawers because some fruits, such as apples and pears, produce a substance called ethylene that hastens ripening of other produce.
  • Do not store potatoes and onions together because they each give off gases that can cause the rapid decay of the other.
  • Although some vegetables can last for long periods of time when properly stored, try to use them sooner, rather than later, for optimal flavor and nutrient value.
  • Add crispness back to limp vegetables like celery and asparagus by placing them stem-side down in a small amount of water; refrigerate until crisp.
  • Last but not least, do not wash vegetables until you're ready to eat them!
Vegetable Storage Tips
Artichoke Refrigerator life: 4 to 5 days. Add a few drops of water to a plastic bag.
Asparagus Refrigerator life: 4 to 5 days. Wrap stalk bottoms in a damp paper towel and place in a loosely closed plastic bag.
Broccoli Refrigerator life: 4 days. Store in an open plastic bag.
Cabbage, Whole Refrigerator life: 1 to 2 weeks in a plastic bag.
Cabbage, Cut Refrigerator life: 1 to 2 days if wrapped tightly in plastic wrap.
Carrots Refrigerator life: Very variable. Store in their original plastic bag.
Cauliflower, Whole Refrigerator life: Up to 5 days. Store stem-side up in a plastic bag.
Celery Refrigerator life: Up to 2 weeks. Store in a plastic bag.
Cucumber Refrigerator life: 1 week if waxed; less if not waxed.
Eggplant Refrigerator life: 3 to 4 days. Store in a plastic bag.
Garlic Shelf life: A few weeks to a few months, depending on size. Store in a dark, cool spot.
Green beans Refrigerator life: 3 to 5 days. Store in a plastic bag.
Leafy Vegetables Refrigerator life: 3 to 5 days. Wrap in a damp paper towel and place in a plastic bag.
Leeks Refrigerator life: Up to 1 week. Loosely wrap in a plastic bag.
Lettuce Refrigerator life: Varies greatly by type. Leave in plastic bags.
Mushrooms Refrigerator life: Varies greatly by type. Store in a loosely closed paper bag on a refrigerator shelf and not in the produce drawer.
Onions, Whole Shelf life: 3 to 4 weeks. Store in a cool, dry, open space.
Onions, Cut Refrigerator life: 2 to 3 days if tightly wrapped in plastic wrap.
Peas Refrigerator life: 1 to 2 days. Store in a plastic bag.
Peppers Refrigerator life: Up to 1 week. Store in a plastic bag.
Potatoes, New Shelf life: 1 week. Store in a cool, dark, dry place.
Potatoes, all-purpose and baking Shelf life: Up to 2 months. Store in a cool, dark, dry place in a burlap, brown paper or perforated plastic bag.
Pumpkin Shelf life: Up to 1 month in a cool, dry place.
Scallions (green onions) Refrigerator life: Up to 3 days. Store in a plastic bag.
Squash (Winter), whole Shelf life: Up to 3 months. Store in a cool, dry place.
Squash (Winter), cut Refrigerator life: Up to 1 week if wrapped tightly in plastic.
Squash (Summer) Refrigerator life: Up to 1 week. Store in a plastic bag.
Sweet Potatoes Shelf life: Up to 1 month if stored in a cool, dry place; up to 1 week if stored at room temperature.
Tomatoes Shelf life: Up to 2 days once fully ripe. Store at room temperature for the best flavor.
Next Week: Hold On! The Power of an

 Anchor!

See how connecting with your past can help 

 you right now.
Member Recipes
Greek Pasta Salad
number of servings: 10 @ 3 PP
2 cups fresh green beans
8 oz Light Rontini Pasta*
2 cups cherry tomatoes, halved
8 olives, sliced
½ cup chopped scallions
3 tbsp fresh dill
2 tbsp fresh chives
3 oz fat-free feta cheese
2 tsp olive oil
¼ cup red wine vinegar
1 minced garlic clove
2 tsp dijon mustard
2 tsp mustard seeds
Salt & pepper to taste
Add green beans to a large pot of boiling water and cook on high for 3 minutes until slightly softened and bright green.
Remove beans with a slotted spoon and rinse in a colander under cold water immediately.
In the same boiling water (add more water if necessary) cook *Light Rotini Pasta until slightly softer than al denté. Drain in the same colander and rinse under cold water.
Let colander remain in sink, shaking frequently to remove excess water.
Meanwhile, in a medium bowl, whisk oil, vinegar, garlic, mustard, mustard seed, salt and pepper.
Add tomatoes, olives, scallions, dill, chives and cheese to the bean pasta mixture and toss. Add the dressing and toss well. Serve immediately.



KFC Coleslaw Clone

Makes 8 Servings
1 cup fat-free Miracle Whip
1/4 cup Splenda
8 cups cabbage, finely minced
2 tbsp carrot, shredded then minced
2 tbsp minced onion
Combine the Miracle Whip with the sugar in a large bowl. Mix well until the
sugar is dissolved. Add the cabbage, carrot, and onion, and toss well. Be sure
the cabbage is chopped into very small pieces, about the size of rice.
Cover and chill for several hours.
SERVING SIZE:  Approximately 3/4 cup
PointsPlus® Value: 3 



Crockpot 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 (I used X-Agave), honey or sugar
2 tbsp apple cider vinegar
2 tbsp molasses
2 tbsp yellow mustard
1/4 cup Chipotle Barbeque sauce, if you want a little kick, optional
1 tsp sea salt
1/2 tsp 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

Broccoli and Bacon Salad Recipe

4 cups broccoli, finely chopped
1 1/4 cups jicama, chopped into small, bite sized pieces
1 small red onion, finely chopped
6 slices cooked extra lean turkey bacon, finely chopped
1/4 cup reduced-fat mayonnaise
1/2 cup fat free Greek yogurt plain
3 garlic cloves, minced
1 tbsp cider vinegar
1 tsp brown sugar
3 tbsp dried cranberries
1 tsp salt
½ tsp black pepper
Whisk garlic, mayonnaise, yogurt, vinegar and sugar in a large bowl.
Add broccoli, jicama, onions, bacon, cranberries and pepper; stir to coat with the dressing.
Entire recipe makes 6 servings
Serving size is 1 cup
PointsPlus® Value: 2




Macaroni Salad
1-3/4 cups multi-grain macaroni, uncooked
3 cups small broccoli florets
1 red bell pepper, chopped
1 cup reduced fat mayonnaise with olive oil
1/4 cup reduced fat sour cream
2 tbsp Dijon mustard
2 hard boiled eggs, chopped

1. Cook macaroni in a large saucepan as directed on package, adding the broccoli and bell pepper to the boiling water for the last 2 minutes; drain.
Rinse with cold water and drain well.

2. Mix together the mayonnaise, sour cream and mustard in a large bowl.
Stir in macaroni mixture and eggs. Refrigerate at least 2 hours or until well chilled.

Yield: 16 Servings
Serving Size: 1/2 cup per serving

Weight Watchers PointsPlus+ = 3 per serving


Ring-My-Bella Mushroom Sandwich
PER SERVING (entire recipe): PointsPlus® value 7*

1 large portabella mushroom, stem removed
1 thick slice red onion, all rings intact
1 tsp. extra-virgin olive oil
1/8 tsp. salt
2 dashes ground thyme
1 stick light string cheese
1 tbsp. fat-free mayonnaise
Dash cayenne pepper
One 100-calorie flat sandwich bun (like Arnold Select/Oroweat Sandwich Thins)
1 tsp. light whipped butter or light buttery spread (like Brummel & Brown), room temperature
2 dashes garlic powder
1 large slice tomato
1/2 cup shredded lettuce

Coat mushroom and onion with oil and sprinkle with salt and thyme.
Bring a grill pan (or large skillet) sprayed with nonstick spray to medium-high heat on the stove. Place
mushroom in the pan, rounded side down, along with the onion, side by side. Cook for 5 minutes without
flipping.
Meanwhile, pull string cheese into pieces and set aside. Season mayo with cayenne pepper; mix well and
set aside.
Flip mushroom and onion in the pan. Top mushroom evenly with cheese, and cook for another 5 minutes,
or until cheese and veggies have softened. Remove from the pan and set aside.
Split apart the bun and spread the inside of each half with butter. Sprinkle with garlic powder. Place bun
halves in the pan, still over medium-high heat, with the buttered sides down. (Or just toast bun halves in a
toaster oven.) Once warm and toasty, after 1 - 2 minutes, remove and plate with the buttered sides up.
Spread the buttered side of the bun's top half with mayo, and set aside. Place mushroom on the bottom
half of the bun; top with onion, tomato, and lettuce. Finish off your sandwich with the top half of the bun.
Now CHEW!
MAKES 1 SERVING www.hungrygirl.com





Cue the Pulled Pork

PER SERVING (2/3 cup): PointsPlus™ value 5


1 cup canned tomato sauce
1/2 cup ketchup
2 tbsp. plus 2 tsp. cider vinegar
2 tbsp. plus 2 tsp. brown sugar (lightly packed)
2 tsp. garlic powder
12 oz. raw lean boneless pork tenderloin, trimmed of excess fat
12 oz. raw boneless pork shoulder (the leanest piece you can find), trimmed of excess fat
1/4 tsp. salt
1/8 tsp. black pepper
2 cups roughly chopped onion (about 1 large onion)
Optional: crushed red pepper
To make the sauce, place tomato sauce, ketchup, cider vinegar, brown sugar, and garlic powder in a
crock pot. Stir until mixed. Season both types of pork with salt and pepper and add to the pot. Top with
onion and lightly stir.

Cover and cook until pork is fully cooked, on high for 3 - 4 hours or on low for 7 - 8 hours.

Remove all the pork and place it in a large bowl. Shred each piece using two forks -- one to hold the pork
in place and the other to scrape across the meat and shred it. Return the shredded pork to the crock pot
and mix well with the sauce.
If you're serving a group, keep the crock pot on its lowest setting, so the pork stays warm. Season to taste
with crushed red pepper, if using. Yum time!
MAKES 6 SERVINGS
HG Alternative! To make this in the oven, bake it for 3 - 4 hours, covered, at 325 degrees. Yay!
Almost Guiltless Cream Chocolate Pie
adapted from WW Online
Servings - 10 Serving size - 1/10th of pie Points Plus per Serving - 7 Points+

1 Nabisco Oreo Pie Crust
1 - 14 oz. can Fat Free Sweetened Condensed Milk
2 eggs
2 oz. unsweetened chocolate, melted
1 tsp. instant espresso powder, dissolved in about a TBS water
1/2 tsp pure vanilla extract
4 oz. Fat Free Whipped Topping ( 1/2 a small container)

1. Preheat oven to 350 degrees F.
2. In large bowl, whisk together condensed milk, eggs, melted unsweetened chocolate, dissolved espresso powder, and vanilla extract until smooth.
3. Pour mixture into Oreo Pie Crust and bake on baking sheet for about 20 minutes. ( the mixture will still look somewhat unset in the center...this is fine)
4. Cool on rack until room temperature and then put in refrigerator overnight. ( or until well chilled and completely set )
5. Spread with whipped topping and garnish as desired. Serve cold. Keep leftovers in refrigerator.
If you aren't a fan of coffee, don't worry, you can't really taste it. It just enhances the chocolate flavor..but you could just leave it out if you wish.
If you really like coffee, add a bit more for a nice "mocha" flavor.
The chocolate layer really does stay so nice and creamy and because the milk is already sweetened, there is no need for any additional sugar.
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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