MIDWEEK MINUTES June 7, 2014
Midweek
Minutes
June 7,
2014
Hello,
Winners!
Summertime
should be an easy time to lose weight, right? I used to think so because that
was the time of year I joined and re-joined Weight Watchers so that I could make
some good habits by the time school started again. I need to think of those
times now because I tend to get complacent and lazy if I don't have a plan.
Yes, I can take time to relax because, after all, 9 months of the year are CRAZY
for me, but I can't just laze away the summer! On the other hand, I don't want
summer to be too busy either, and that can happen. Either way could spell
D-A-N-G-E-R...and we DON"T believe in taking the summer OFF from the plan, do
we?
There
are two basic areas where I have to be conscious this time of year. One
involves the proximity of me to a refrigerator, and the other is for me is to
get as much walking during the summer day as I do during the school day.
Therefore, I have to
re-examine my day, to set goals, make plans, and stick to the plans.
At our
meetings, members talked about going to ballgames, weddings, vacations, BBQs,
and many other summer events. I loved all the ideas exchanged in meetings
because I could tell that the members were getting it and helping each other
figure out preventative plans for all those occasions coming up! No more
EXCUSES! See what you miss if you don't come to your
meetings???
To encourage you to attend
meetings this summer and keep on track, we have a summer challenge called ACE!
Each month We have challenges and rewards as well as rewards at the end of the
summer.
It IS
summer...and the summer WILL go by whether or not you are working the
program...time does that, you know. Will YOU invest time in becoming the BEST
YOU that you can be, or will you waste time? See you next week! –Zig
Member Milestones
Superior: –14.8
lbs.
Hastings: –20.2
lbs.
1o lb.
star
Lauretta W. ( H
)
15 lb.
star
Sara R. ( H
)
20 lb.
star
Kathy T. ( H
)
30 lb.
star
Cindy M. ( S
)
40 lb.
star
Connie S. ( S
)
BIGGEST
LOSER
Lori G. ( S
)
Kathy T. (
H )
Pack a
Snack
It's a smart summer
strategy that will help you stay on track all season
long
As the air gets warmer and
the days get longer, you can probably already feel your schedule loosening up.
School will let out, vacations will beckon, weddings and reunions will take
place. Ah, summer. The very pleasure of the season – its relaxed, easy-going
vibe – can be its danger where your Plan is concerned. Erratic meal times
combined with plentiful parties, picnics and oh yeah, those luscious beachy
cocktails make for a challenging (if fun) situation. Keeping your energy stable
and your hunger manageable will go a long way to keeping you on track, hence
this month's Routine: Always have a healthy snack on
hand.
Snack vs.
treat
Let's lose the notion that snacking leads to weight gain. While too many nibbles of anything can send the scale in the wrong direction, a snack can satisfy your cravings and give your body more than just empty calories. Chosen wisely, a between-meals bite helps to take the edge off your hunger so that, come mealtime, you're not so hungry that you end up making not-so-great choices and/or overeating. So, what's the secret formula for a snack that's appealing and has staying power? Think of mixing up a mini meal that combines fiber, protein and (a little) fat.
Let's lose the notion that snacking leads to weight gain. While too many nibbles of anything can send the scale in the wrong direction, a snack can satisfy your cravings and give your body more than just empty calories. Chosen wisely, a between-meals bite helps to take the edge off your hunger so that, come mealtime, you're not so hungry that you end up making not-so-great choices and/or overeating. So, what's the secret formula for a snack that's appealing and has staying power? Think of mixing up a mini meal that combines fiber, protein and (a little) fat.
Preparing nutritious nibbles
that travel well doesn’t take much time or effort, making this the perfect
Routine to for out-and-about summer days. But if you just can't seem to get out
the door with a snack in hand (or in your bag) spending a few minutes thinking
about the following might help.
- What stands in the way of making sure you have a healthy snack with you before leaving the house? Is there no time in the morning to assemble one? Do you just not seem to have the right foods on hand? Or the right gear (an insulated bag or convenient containers) for carrying snacks with you? Check out our portable containers, available in a meeting room near you. Maybe you’ve relied on options at your destination, like a snack bar, food court or fast-food joint. Now’s the time to rethink old behaviors and come up with new, healthier strategies.
- What would make snacks easier to grab? How could they be more satisfying, or worth the PointsPlus® values? A dedicated “snack shelf” in your fridge and pantry is one way to make on-the-go snacking easier. Plastic bins and containers can keep single-serving baggies and packages organized and accessible. Creating a mix-and-match snack “menu” is another way to avoid boredom and give you new ideas for satisfying snack combinations (and it can double as a shopping list).
WHAT A WONDERFUL WAY TO TAKE
CARE OF OURSELVES THIS SUMMER!!!! ATTEND YOUR MEETINGS REGULARLY. EARN REWARDS
TOO! YOU ARE WORTH IT!!!
The Best Way
to Stay on Plan: Bag It!
Who has time to eat right? You do, if you follow our tips and
tote your meals and snacks.
1. Stock up on
containers.
Buy a variety of plastic or glass containers of various shapes and sizes to accommodate different food types and servings. Make sure they're microwave safe and light enough to carry around.
Buy a variety of plastic or glass containers of various shapes and sizes to accommodate different food types and servings. Make sure they're microwave safe and light enough to carry around.
2. Get yourself a
soft collapsible cooler or tote.
These now come in many sizes and styles and feature useful extras such as hot and cold pockets and drink compartments. Choose one that meets your needs.
These now come in many sizes and styles and feature useful extras such as hot and cold pockets and drink compartments. Choose one that meets your needs.
3. Buy prepackaged
items.
Individual servings of tuna fish and crackers, yogurt with granola -- even baby carrots -- are now sold in single-serving baggies. Add bananas and oranges, the ultimate "prepackaged" fruits, in your shopping cart. Already-prepared foods such as roasted chicken, marinated meat and poultry, frozen soy burgers and stir-fry vegetable mixes can help cut cooking time, too.
Individual servings of tuna fish and crackers, yogurt with granola -- even baby carrots -- are now sold in single-serving baggies. Add bananas and oranges, the ultimate "prepackaged" fruits, in your shopping cart. Already-prepared foods such as roasted chicken, marinated meat and poultry, frozen soy burgers and stir-fry vegetable mixes can help cut cooking time, too.
4. Make a batch of
soup on Sunday.
If you cook a dish or two on the weekend, you'll have workday lunches ready for the entire week. Divvy them up into portion-controlled containers, and pop them into the freezer. (Remember to leave room at the top of the container for expansion.) Other good make-ahead dishes that keep well: rice and legume salads, and healthy dips, such as hummus. Grill extra boneless chicken breasts to use in sandwiches and on top of salads.
If you cook a dish or two on the weekend, you'll have workday lunches ready for the entire week. Divvy them up into portion-controlled containers, and pop them into the freezer. (Remember to leave room at the top of the container for expansion.) Other good make-ahead dishes that keep well: rice and legume salads, and healthy dips, such as hummus. Grill extra boneless chicken breasts to use in sandwiches and on top of salads.
5. Grab smart food
choices.
Too busy for breakfast? Instead of being tempted by a jumbo muffin on the way to work, try individually wrapped cereal and granola bars, yogurt and fruit. Also, be sure to pack snacks to get you through a long day.
Too busy for breakfast? Instead of being tempted by a jumbo muffin on the way to work, try individually wrapped cereal and granola bars, yogurt and fruit. Also, be sure to pack snacks to get you through a long day.
6. Stay
hydrated.
Don't forget to pack beverages like plain and flavored seltzer waters, vitamin waters, and diet sodas.
Don't forget to pack beverages like plain and flavored seltzer waters, vitamin waters, and diet sodas.
Quick-To-Fix Meal Ideas
Beefy Vegetable
Soup
Heat up a can of low-fat chicken noodle soup; toss in cooked lean beef strips, peas and carrots; tote to work in a thermos.
Heat up a can of low-fat chicken noodle soup; toss in cooked lean beef strips, peas and carrots; tote to work in a thermos.
Steamed
Chinese
Chinese food is an easy option when you're short on time. Order steamed chicken and broccoli with garlic sauce on the side then doggy bag the rest. This dish is typically large enough to get 2 or 3 more meals.
Chinese food is an easy option when you're short on time. Order steamed chicken and broccoli with garlic sauce on the side then doggy bag the rest. This dish is typically large enough to get 2 or 3 more meals.
Cheese
"Burger"
Microwave a frozen soy-based vegetable burger. Top it with a slice of low-fat cheese and pair it with roasted vegetables.
Microwave a frozen soy-based vegetable burger. Top it with a slice of low-fat cheese and pair it with roasted vegetables.
Ham and Turkey
Roll
It's not fancy, but even rolled up pieces of deli-sliced turkey breast and lean ham wrapped around fresh vegetable sticks will do the trick for a protein blast when you're crunched for time.
It's not fancy, but even rolled up pieces of deli-sliced turkey breast and lean ham wrapped around fresh vegetable sticks will do the trick for a protein blast when you're crunched for time.
SUMMER SAVINGS!!!
Shop and Eat Out—Regularly
$11.95, now $8.95
Magazines—$1 off
Cookbooks—25% off
Mini Bars—Regularly $7.50, now
$4.95 thru 6/28
Crunchy Snacks—Regularly $4.95,
now $3.95 thru 6/28
Smoothies—Regularly $7.50, now
$4.95 thru 6/28
ALSO---------->
Snack Well,
Spend Less
Snacking can be cheap and easy when you know what to
pick.
We all
love to snack, right? Of course! Well, listen up: Nelda Mercer, registered
dietitian and spokesperson for the American Dietetic Association, encourages us
to not go longer than four hours without eating.
Why?
Research shows that going long spans of time without eating can cause us to
become overly hungry and eat more than we should. Trouble is, when you think of
snacks, expensive prepackaged foods come to mind. But there are so many cheap
alternatives to turn to. So load up the refrigerator or desk drawer with a slew
of snacks — just make sure to choose ones that'll keep you satisfied and that
fit within your daily PointsPlus® Target.
Satisfying snacks don't have to cost a lot of money. People often
think healthier foods cost more, but that's not always true. Here, for example,
are five ways to plan for the munchies without overdoing it — and without
breaking the bank.
1.
Think large
"Single-serve snacks tend to be fairly pricey," says Mercer. Cheaply create your own single-serve snacks by buying bulk bags or boxes of pretzels, cereal or baked chips, for example, and portioning them out into small plastic bags or containers. Store extras in high cabinets to be eaten later in the month.
"Single-serve snacks tend to be fairly pricey," says Mercer. Cheaply create your own single-serve snacks by buying bulk bags or boxes of pretzels, cereal or baked chips, for example, and portioning them out into small plastic bags or containers. Store extras in high cabinets to be eaten later in the month.
2.
Make your own
Pudding is simple to purchase ready-made. But such convenience foods aren't always so "convenient" to your wallet. Buy pudding in powdered form and mix it with low-fat milk. You might also consider making your own dips (fat-free sour cream or Greek yougurt and powdered soup mix), potato "chips" (slice potatoes, coat with cooking spray, sprinkle with salt and bake) and popsicles (freeze orange juice in small paper cups).
Pudding is simple to purchase ready-made. But such convenience foods aren't always so "convenient" to your wallet. Buy pudding in powdered form and mix it with low-fat milk. You might also consider making your own dips (fat-free sour cream or Greek yougurt and powdered soup mix), potato "chips" (slice potatoes, coat with cooking spray, sprinkle with salt and bake) and popsicles (freeze orange juice in small paper cups).
3.
Give snacks the "color-crunch test"
Fruits and vegetables make tasty, energy-boosting snacks — just make sure to choose seasonal ones. They're more flavorful when they're in season, and they cost less, too. While fruits and vegetables are all healthy, Mercer encourages you to opt for bright ones that crunch.
Fruits and vegetables make tasty, energy-boosting snacks — just make sure to choose seasonal ones. They're more flavorful when they're in season, and they cost less, too. While fruits and vegetables are all healthy, Mercer encourages you to opt for bright ones that crunch.
4.
Seek out sale and generic items
Buy-one, get-one-free specials (keep extras stowed away for later), double-coupon days and free supermarket savings clubs will give you more bang for your buck. Buying generic items rather than brand names will also leave more money in your pocket.
Buy-one, get-one-free specials (keep extras stowed away for later), double-coupon days and free supermarket savings clubs will give you more bang for your buck. Buying generic items rather than brand names will also leave more money in your pocket.
5.
Chew, chew, chew
"Don't drink your calories, eat them," urges Mercer. Whole fruits and vegetables contain more fiber than juice does (fiber helps you feel satisfied longer), and they take longer to eat than an easily gulped cup of liquid. They tend to be lower in calories, too.
"Don't drink your calories, eat them," urges Mercer. Whole fruits and vegetables contain more fiber than juice does (fiber helps you feel satisfied longer), and they take longer to eat than an easily gulped cup of liquid. They tend to be lower in calories, too.
| ITEM | PointsPlus values per serving (based on generic items) | HOW TO EAT | COST* |
|---|---|---|---|
| 1 pound bag of whole carrots | PointsPlus value of 0 per cup | Peel and cut into sticks and munch plain or with sour cream and onion dip. | $.99 |
| 1/2 of a 16-ounce container fat-free sour cream | PointsPlus value of 1 per 1/4 cup | Combine with onion soup mix. A few tablespoons with pretzels, raw carrots or string beans can really satisfy. | $.75 ($1.50 per container) |
| 1/2 of 1 envelope of onion soup mix | PointsPlus value of 0 per tablespoon | Use this to whip up a flavorful, creamy dip. | $.25 ($.99 for two envelopes) |
| 1 pound of string beans | PointsPlus value of 0 per cup | Wash and cut into 2-inch pieces. Great on their own or with dip. | $.99 |
| 1/2 pound of potatoes | PointsPlus value of 2 per 1/4 pound plain potatoes | Homemade French fries! Thinly slice potatoes, coat with cooking spray and sprinkle with salt. Bake at 450°F until browned and slightly crisp, about 20 minutes. | $.30 |
| 1/4 of a 15-ounce box of fat-free Saltine crackers | PointsPlus value of 3 per 6 crackers | Perfect for making peanut butter sandwiches. | $.50 ($1.99 per box) |
| 1/8 of a 1-pound jar of creamy reduced-fat peanut butter | PointsPlus value of 1 per 1/2 tablespoon | A little protein and fat can stave off hunger longer than just carbs. Spread a thin layer onto crackers. | $.40 ($2.99 per jar) |
| 1 pint of strawberries | PointsPlus value of 0 1-1½ cups | Strawberries are a bargain in the spring and summer months. Stock up on them and freeze for later in the year. | $2.99 |
| 1/6 of a 16-ounce package of pretzels | PointsPlus value of 2 per 3/4 ounce | Satisfy a carb craving by munching alone or with dip. | $.25 ($1.59 per bag) |
| 1/4 of a 64-ounce container orange juice | PointsPlus value of 2 per 1/2 cup | Freeze in small paper cups (insert a popsicle stick) or popsicle molds for homemade ice pops. | $.75 ($2.99 per 1/2 gallon) |
*
Prices based upon produce from a New York City farmer's market and
ShopRite.com's online shopping service.
Want to know how much
you actually MOVE during the day?
COMING TO THIS WEEK’S
MEETING ROOM!
Vacation? Stay-cation? It
matters not because
Weight Watchers can help
you get what you want from
yours and STILL stay on
Plan!
See you at our meeting
(unless you are on vacation)!
Member
Recipes
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
Serving size is 1 cup
PointsPlus® Value: 2
All Time Best Broccoli Salad
| 2 Tbsp sunflower seeds | |
| 3/4 cup(s) fat-free mayonnaise | |
| 1/4 cup(s) sugar | |
| 3 Tbsp apple cider vinegar | |
| 2 cup(s) uncooked broccoli | |
| 2/3 cup(s) Dole Golden Raisins |
Chop up the broccoli, use up those
stems too! Toss with seeds and raisins.
Mix up the mayo with the sugar and
apple cidar vinegar.
Feel free to vary thise amounts to
taste as the sugar really packs on the points.
Add the dressing to the broccoli and
let sit overnight.
Makes great 3/4 cup side
dishes!
Serves 8
PointsPlus = 3
diy light frappuccino
recipe
Enjoy a homemade version of Starbucks
Light Frappuccino from the convenince of your own kitchen.
Each low calorie frozen blended
cappuccino has just 2 Points + per serving, making it an ideal frozen coffee fix
for Weight Watchers Members.
Ingredients
2 tbsp instant coffee granules (regular or decaf)
2 tbsp fat free vanilla flavored coffee creamer,
powdered
1/2 cup fat free milk
8-10 ice cubes
Blend all ingredients together in a blender and process until smooth.
If desired, sweeten with Splenda.
Entire recipe makes 1 cappuccino smoothie
Serving size is entire recipe (about 1 ¼ cups)
Each serving = 2 Points + www.laloosh.com
Serving size is entire recipe (about 1 ¼ cups)
Each serving = 2 Points + www.laloosh.com
Spiralized Raw Zucchini Salad with Avocado and
Edamame
Skinnytaste.comServings: 1 • Size: 1 salad • P+: 7 pts
Skinnytaste.comServings: 1 • Size: 1 salad • P+: 7 pts
1 medium zucchini, ends trimmed
off
1/2 lemon
1/2 tbsp olive oil
kosher salt, to taste
fresh black pepper, to taste
2 oz diced avocado (1/2 medium
haas)
1/3 cup shelled cooked
edamame
1 basil leaf, minced
1 tsp minced chive
Use a spiralizer or a mandolin fitted with a julienne blade and cut the zucchini into thin spaghetti-like strands.
Trim
the strands into bite size lengths, about 8 inches long and place it in a large
work bowl. Drizzle the olive oil, lemon juice, salt and pepper and
toss.
Dice the avocado into small pieces and add to the bowl along with the edamame, basil and chives. Serve right away and enjoy!
Dice the avocado into small pieces and add to the bowl along with the edamame, basil and chives. Serve right away and enjoy!
Grilled Portobello Mushroom Burgers
Skinnytaste.com
Servings: 4 • Size: 1 loaded burger Weight Watcher Points+: 8 pt
Skinnytaste.com
Servings: 4 • Size: 1 loaded burger Weight Watcher Points+: 8 pt
4 portobello mushroom
caps
2 tbsp balsamic
vinegar
1 tbsp low sodium soy
sauce
1 tablespoons olive
oil
1 tbsp chopped
rosemary
1-1/2 tsp steak
seasoning like Montreal Steak Grill Mates
4 thick slices red
onion
4 oz reduced fat Swiss,
sliced thin (Alpine lace)
4 thin slices
tomato
1/2 avocado, sliced
thin
baby
spinach
4 whole wheat low
calorie buns (I used Martin)
In a large bowl, whisk together vinegar, soy sauce, oil, rosemary, and Montreal steak seasoning.
Place the mushroom caps in the bowl and
toss with sauce, using a spoon to evenly coat. Let stand at room temperature for
20 to 30 minutes, turning a few times.
Breakfast
Quiche
Ingredients for
Quiche:
1 cup (4 ounces) lean ham,
chopped, see shopping tips
½ cup red sweet pepper,
chopped
½ cup onion,
chopped
2 eggs, see shopping
tips
4 egg
whites
⅔ cup from a
(10 ¾ oz) can Campbell’s Healthy Request cream of mushroom soup
(condensed)
¼ cup fat-free
milk
Black pepper, to
taste
Ingredients for Topping:
½ cup reduced-fat cheddar
cheese, shredded
Instructions
1. Preheat oven to 400
degrees. Coat a 9 x 9 inch baking pan with cooking spray.
2. In a large bowl, mix
together the frozen hash browns, ham, red bell peppers and onions. In a medium
bowl, whisk together eggs, egg whites, condensed soup, milk and black pepper.
Pour over potato mixture and toss to mix. Add mixture to baking pan. Cover with
foil and bake for 30 minutes. Remove foil, sprinkle with cheese and bake an
additional 20 minutes until golden brown and cheese is melted.
3. Cut into 6 slices. Using
a spatula, carefully remove each slice.
4. This casserole freezes
great once baked. I like to wrap into individual servings and store in the
freezer. Great for a quick breakfast any day of the week!
Makes 6 servings (each
serving, 1 slice @ 3 PPV) www.skinnykitchen.com
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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