MIDWEEK MINUTES July 26, 2014
Midweek
Minutes
July 26,
2014
Hello,
Winners!
What are YOU putting in
your shopping cart? There was an interesting segment on Rachael Ray that I
caught last Monday, and I thought I would share with you what I learned. This
week I stayed within my Daily Points Plus target, and I tracked EVERYTHING this
week, but the scale told me I maintained. That can happen for many reasons, one
of which could be the foods I chose this week...and so this information was
interesting to me. The segment featured a lady who was trying to lose some
weight and Dr. Ian was the guy who was going to tell her about her shopping
cart. She had fruits and veggies in her cart, and her stuffed looked familiar
going down the conveyor belt. Then Dr. Ian said, “Whoa, whoa,
whoa!”
I don’t know if this
hyperlink will get you to Dr.
Ian and the Shopping Cart segment on Rachael Ray. I hope so, but if not,
Dr. Ian basically said:
“We think we are
putting healthy things in our shopping carts, but there are some misleading
things.
We all know to watch
out for things that say DIET, that because they are taking out either fat or
sugar, what are they putting back in? Sometimes they put in chemicals for
flavor, which slows weight loss.
Fruits and Veggies are
awesome, BUT did you know that MELONS (including WATERMELONS) are high on the
glycemic index, which means that blood sugar levels will spike, which is the
opposite of what you want to have happen to lose weight.
MULTI GRAIN Thin
Buns...WATCH OUT for the words MULTI-GRAIN because that does NOT necessarily
mean WHOLE GRAINS. The product could still contained processed flour. If the
first word on the ingredient list is ENRICHED...that means PROCESSED. Look for
the first ingredient to be 100% WHOLE GRAIN or WHOLE WHEAT. PLUS, Dr. IAN
pointed out that this product has high sodium levels
too.
BAKED POTATO CHIPS:
They take the fat out and add sugar. One serving has 135 mg
sodium.
CHICKEN SAUSAGE: This
product has 610 mg of sodium in each serving and 22 grams of fat. Stick with
turkey bacon.
COFFEE CREAMER: One
serving is 1 TBSP...and many people don’t measure it out and have 2-3 servings
in one cup of coffee...and it’s full of artificial ingredients which cause
bloating.
TRAIL MIX: High in
sugars and calories.
CRANBERRY JUICE
COCKTAIL: Not 100% juice... has more than 66 gr. of carbs...worse than
soda.
Now, I ATE many of these
products this week (I did not have chicken sausage, but I had those Johnsonville
turkey-cheese ones.) I did not have Trail Mix, but I had Russell Stover’s
sugar-free chocolates. I did not drink Cranberry juice cocktail, but I did
drink diet pop. Watermelon, multi-grain thin buns, and baked chips WERE
included in what I ate this week!!! I’m sure the Smart Ones I ate have
lots of sodium as well, even though this lady did not have them in her shopping
cart.
Do
you suppose that is why my scale stayed the same this week? Maybe. Maybe not.
It’s just something for me to think
about. We think we are making some healthy choices, but we could rethink a few
purchases. This week I will be sure to look for whole grains, berries, and not
so many convenience foods.
Although there are many
reasons why the scale is not friendly when we think it should be, I thought this
was worth mentioning. Small changes make a big difference! Let’s talk MORE
about it at our next meeting! See you there! –Zig
Member
Milestones
Total
Loss
Superior: –12.2
lbs.
Hastings: –13.6
lbs.
10 lb.
star
Pam W. ( S
)
10%
Jan J. ( H
)
BIGGEST
LOSER
Lori S. ( S
)
Jan J. ( H
)
HASTINGS MEMBERS (and
anyone else in the area)
Join us at our
new location at the old Champions Building
next to the
YMCA beginning with our
August 2
Saturday morning meeting.
Hang Out without Dining Out
Having fun with the gang doesn't have to mean the same old
dinner out.
Does it seem like every time you get
together with friends, food shows up too? After-work hangouts, splashing at the
town pool, movie night, weekend softball games – you name it, it's a food
magnet. But you don't have to hang up your Plan to hang out with family and
friends.
During your meeting this week you'll
explore just what it is that you get out of spending time with others – and no,
it's not brownies. It's the warmth, the wonderful way conversations meander, the
inside jokes, the camaraderie, the just-being-there that really matters. When
you keep those feel-good benefits in mind, it's easier to come up with fresh
ways to socialize with friends and family. And when you can't sidestep
the buffet table or unhear the beer-and-popcorn hawker, remember your reason for
showing up – and maybe check out our smart ideas for
partying plate-free.
You'll discover that having fun
without focusing on food can pay off in lots of ways:
1. Better control
Although this might seem obvious, it's still worth pointing out: If you aren't around food, you won't be tempted by aromas or visuals and you'll be less likely to spend more PointsPlus® values than you’d planned.
2. More earned activity PointsPlus values
How about dipping your way through an hour-long salsa class instead of dipping your way through a bowl of salsa and chips? With sexy hip movements and quick footwork, this vibrant dance is guaranteed to put a smile on your face.
3. Greater fitness resolve
Besides the calorie burn, getting active with friends can help keep you motivated because you'll have a built-in support network. And friendly competition can help encourage all participants to step up their game. And remember there's strength in numbers, so use these opportunities to try out activities you might shy away from if you had to do them on your own.
Have a social event on the calendar this week? Try to make it a nonfood date. Bring it up at your meeting and explore strategies with your Leader and fellow meeting members.
Instead of... meeting a friend for coffee
Try... taking a walk (bonus points if you bring along a rambunctious dog!).
Instead of...a pot-luck dinner
Try... a game of badminton or Frisbee.
You get the idea. So think about it: What can you do this week with friends, without food?
Adjusting
Your PointsPlus Budget
Your
Leader will have told you all about the flexible features of the
PointsPlus program. Here's how to use them to your
advantage.
We pride ourselves on offering a flexible and
livable weight-loss program, which is why the PointsPlus plan lets
you eat any food you love, as long as you stay within your
PointsPlus budget. But if you find yourself needing more (or less)
flexibility, your Leader can tell you more about the changes that are possible.
Once you've decided together which, if any, are right for you, this article will
explain how to adjust your budget in your PointsPlus
Tracker.
Adjusting your PointsPlus budget
Very few people experience a smooth, predictable
weight-loss journey. Hiccups, headaches and even brief standstills are all but
inevitable. And most of the time we pick ourselves up, redouble our efforts to
track, step up activity — and start losing again.
But every now and then, for a variety of reasons,
it can become necessary to make some changes to the way you use
PointsPlus values. These reasons might include:
- A true plateau — which happens when the scale is at a standstill for several weeks
- You’re consistently losing weight at a rate of less than 0.5 pounds a week or more than 2 pounds a week
- You’ve hit your Goal weight and are now in Maintenance
Lowering your budget
We’ve always given members the flexibility to choose
how (or even whether) to swap activity PointsPlus values for food,
and to choose how much of Tracker that will make it easier for you to keep track
of these choices. In the Settings panel you can:
- Change the way you swap your activity PointsPlus values, from weekly (they roll over day to day), to daily (use them or lose them!) — or vice versa.
- Choose not to swap your activity PointsPlus values for food at all
- Play with your weekly PointsPlus Allowance, experimenting with using fewer than the full 49
- Draw first from your activity PointsPlus values rather than from your weekly PointsPlus Allowance when you go over your daily PointsPlus Target
If you’re losing weight too quickly Remember, a safe rate of weight loss is between .5 and 2 pounds per week. If you’re consistently losing more than an average of 2 pounds a week even while using your weekly PointsPlus Allowance and/or any activity PointsPlus values you may be earning, your Leader may advise you that you might want to increase your daily PointsPlus Target. Again, you can do this in the Tracker.
Going into Maintenance It doesn’t take a huge leap of logic to figure out that you’re going to need to add a few PointsPlus values to your day to move out of weight-loss mode and into Maintenance. You’ll need to do this when you’ve reached your Goal, plus you may choose to do this during a particularly tricky time (a vacation, say) when you’re OK with maintaining your weight rather than losing. The default increase for going into Maintenance is to add 6 PointsPlus values per day, but you may find that’s too many or, even, not enough.
In Maintenance, it may take you a little while to stabilize your weight. If your weight goes up, or down, by more than 1 pound in a week, ask your Leader for tips on how to adjust your Target accordingly.
Tuesday, July 22, 2014
Finding incorrect
PointsPlus®
values when searching or tracking foods? Now you can let us know if you find
errors in our Food Data. Simply search for a food from the “I’m looking for”
search box at the
top of the homepage. If anything seems off about the nutrition,
the PointsPlus
values, or Power Foods symbol of your searched food, just click on the link
(Anything Incorrect? Please let us know) below
the food details
and let us know what the problem is. Provide as much detail as possible about
the data discrepancy. It will help us do a better job at answering your query
and to provide a reply within two
business days.
Note this link is only for food details that you feel are incorrect. All other questions should go to customerservice@weightwatchers.com
-
The Weight Watchers team
Note this link is only for food details that you feel are incorrect. All other questions should go to customerservice@weightwatchers.com
-
The Weight Watchers team
Hot Weather, Hot Stuff Challenge: Week
2
High temperatures and humidity can impact weight-loss goals. Make
the most of the heat and commit to staying on track.
The peak of summer has more to offer than
just sticky weather. It’s also prime time for many delicious fruits and
vegetables. Pools and beaches are open and offer that often-elusive combination
of fun and fitness. And stretched-out daylight hours are still working their
mood-boosting magic.
That means now’s the time to make the
most of the season and commit to staying on track. During each week of the
challenge, we’ll highlight a potential pitfall and share some ways you can
overcome it. Pledge to follow one of our tips each week and you’ll be well on
your way to making positive and healthy memories this summer.
Week 2 obstacle: Heat &
humidity
When just walking from your front door to your car can make you melt, breaking even more of a sweat during a workout can seem unthinkable. But summer sunshine has its fitness perks. Pick one (or more) of these activities to revitalize your routine.
When just walking from your front door to your car can make you melt, breaking even more of a sweat during a workout can seem unthinkable. But summer sunshine has its fitness perks. Pick one (or more) of these activities to revitalize your routine.
- Take the plunge. If you don’t already use one regularly, head to a pool to take a water aerobics class or do your own water workout. Some gyms have pools, but if yours doesn’t, there are other options. Call around to private schools and colleges, swim clubs or your local YMCA to book a trial membership or class this week. Afraid of baring it all in a swimsuit — or worse, don’t even have one? Don’t let being self-conscious keep you from a refreshing workout. You can still find well-priced (and probably discounted) suits in stores and online, and our swimsuit guide can help you find the best style for you.
- Make use of the extra AM daylight. Rise when the sun does and you can be active outside before the heat really kicks in. Two (or more) mornings this week, set your alarm for not long after sunrise and head outside for a brisk walk or jog. Getting your exercise out of the way first thing means you don’t have to worry about slacking off later in the day if the heat saps your energy. (If you’re not a morning person, do a twilight workout instead — no excuses!)
- Do some outdoor chores. Yes,
gardening and yard
work count as exercise. Schedule in an extra hour or two of weeding, pruning, edging,
mowing or raking this week. Depending on your location, there’s probably even
still a little time to plant certain vegetables — like beets, spinach, lettuces
and carrots — if you want to have a fall harvest. Lugging bags of soil and
digging in the dirt are real calorie burners. Just be sure to wear sun
protection and stay hydrated. If you’re yard-less, find a community garden in
your area where you can volunteer or ask neighbors if they could use some help.
- Reconnect with your inner child. Think of all the summertime games you played as a kid and pick one or two to revisit this week. Round up your own kids for a game of tag or Ultimate Frisbee, or have a retro “play date” with friends where you jump rope and play hopscotch. Shoot some hoops or kick a soccer ball around. Run around the yard and catch fireflies at dusk. You’ll have fun and sneak in some exercise at the same time.
Write down or print this checklist and
come back for Week 3 of the Hot Weather, Hot Stuff Challenge. Meanwhile, check
out the Challenge
page to talk to others
who are pledging to be Hot Weather Hotties!
Next week’s topic
See how small, easy changes can lead to other healthy changes, which can lead to – you get the idea!
Be sure to stay for your meeting
this week as we look at the “ripple effect” and the impact on our weight loss
journey.
(Plus you’ve got to get that Bravo star for the Ace Your Summer
Challenge!!)
Member
Recipes
Corn, Crab, and Tomato
Salad
This salad is perfect for a hot,
summer day when you do not want to turn on the oven.
You can eat this by itself for
lunch or as a side dish with dinner. I served this with grilled bbq chicken and
green beans.
serves 6 ( about 1 c. = 3 points +)
serves 6 ( about 1 c. = 3 points +)
5 T.
fresh lemon juice
1 T.
lemon rind
1 T.
olive oil
1 tsp.
honey
1 tsp.
Dijon mustard
salt and
pepper to taste
2 ( 6 oz.
cans crab meat, drained)
1-½ c.
frozen corn, thawed
½ c. red
bell pepper, chopped
½ c. red
onion, finely chopped
¼ c.
thinly sliced fresh basil leaves
1 pint
grape tomatoes, halved
Whisk together first 6 ingredients ( through salt and pepper).
In a medium bowl, toss remaining ingredients. Drizzle with dressing and toss to coat.
Skinny Ranch
Dressing
1¾ cups buttermilk
½ cup Best Foods (Hellmans) light mayonnaise, see
shopping tip
1 oz package Hidden Valley Ranch Original Ranch
salad dressing and seasoning mix
Instructions
1.In a medium bowl, add all ingredients. Using a
whisk, mix together until completely blended.
2. Refrigerate at least 30 minutes to thicken,
before using. To thicken quicker, place in freezer and set timer for
15
minutes. Store dressing in refrigerator for at
least 2-3 weeks. The shelf life depends on the expiration date of
your
buttermilk.
Makes 2¼ cups total, each serving 2 tablespoons =
1 PPV
Better Than a
Big Mac Burger
If you have a craving for 2 all
beef patties, special sauce, lettuce cheese on a sesame bun,
then, you have to try these Healthy
Big Mac Burgers....The secret is definitely in the sauce!
Ingredients (4 Big Macs)
The
Burger
1.25 lbs 93% lean ground beef
1/2 red bell pepper, finely
chopped
1/2 sweet red onion, finely
chopped
2 Tbsp dill pickle relish
1 Tbsp Worcestershire sauce
1 tsp Emeril’s Original Essence (or sea salt
& pepper if you do not have it)
2 Tbsp Fat Free or Low-Fat Mayo
1 Tbsp ketchup
1 tsp yellow mustard
1/2 tsp hot sauce, optional
1 Tbsp dill pickle relish
Toppings
4 oz reduced fat sharp cheddar cheese,
divided
Lettuce, tomato, onion, pickles
Sara Lee Honey Wheat Thin Buns (they don’t
taste “diety” at all)
Combine the ingredients to make the burger
(beef through Emeril’s Original Essence). Divide into 4 large meatballs and
flatten into patties making a small dent in the middle.
Grill over medium high heat flipping until
cooked through, about 10 minutes per side. Top with cheese and cook for 2
minutes until cheese is melted.
Build your Big Mac by starting with a bun,
then, topping with 1 Tbsp of the secret sauce, any toppings you are using and
the burger. Dig in!
9 PP
each.
Summer
Pasta
3 tbsps red wine
vinegar
8 ozs angel hair spaghetti, cooked and drained
2 tbsps olive oil
6 ozs fresh tomatoes, seeded and chopped
3 tsps garlic, minced
4 ozs mozzarella cheese, shredded
1 tsp salt
2 tsps basil
1/8 tsp black pepper
To prepare vinaigrette, combine vinegar, oil, garlic, salt, and black pepper in a small bowl. Mix well. Chill until ready to serve.
8 ozs angel hair spaghetti, cooked and drained
2 tbsps olive oil
6 ozs fresh tomatoes, seeded and chopped
3 tsps garlic, minced
4 ozs mozzarella cheese, shredded
1 tsp salt
2 tsps basil
1/8 tsp black pepper
To prepare vinaigrette, combine vinegar, oil, garlic, salt, and black pepper in a small bowl. Mix well. Chill until ready to serve.
When ready to serve,
combine cooked spaghetti, tomatoes, cheese, basil, and parsley. Pour vinaigrette
over pasta mixture until well coated.
Makes 8 Equal Servings (About 3/4 Cup Per Serving)
Makes 8 Equal Servings (About 3/4 Cup Per Serving)
PointsPlus® Value per serving:
4
Crock Pot Chicken Ranch
Tacos
12oz boneless
skinless chicken breasts
1 package dry
ranch seasoning mix
1 package dry taco
seasoning mix
2 cups fat free
chicken broth
12 taco
shells
1 cup lettuce,
shredded
1 small red onion,
diced
1/2 cup
salsa
1/2 cup reduced
fat sour cream
Put chicken,
broth, taco seasoning and ranch seasoning into a crock pot and cook on low for
4-6 hours.
Shred chicken
with two forks.
Divide chicken
and taco fixings evenly amongst the taco shells.
Entire recipe makes 6
servings
Serving size is 2 tacos
Each serving = 6 Points +
Serving size is 2 tacos
Each serving = 6 Points +
Piña Colada
Sorbet
Gina's Weight Watcher Recipes
Servings: 8 • Size: 1/2 cup • Points+: 3 pts (2 PP
without the RUM!!!)
Ingredients:
3 cups fresh pineapple, peeled and cored
1/2 cup sugar
3/4 cup coconut milk
1 tbsp dark rum (optional)
Directions:
Cut the pineapple into chunks.
Puree in a blender with sugar, coconut milk, and rum if
using until smooth.
Chill thoroughly then freeze in your ice cream maker
according to manufacturers directions.
Makes 1 quart.
Guiltless Banana Split in a
Jar
Skinnytaste.com
Servings: 2 • Size: 1 6-oz jar • Points+: 4
pts
Ingredients:
1 medium Dole banana, sliced
2/3 cup nonfat vanilla frozen yogurt
(Stonyfields)
2 tbsp Hershey's Lite chocolate syrup
4 tbsp whipped topping
2 cherries for garnish
Directions:
Place half of the banana slices in the bottom of each jar.
Top each with 1/3 cup of frozen yogurt, then 1 tablespoon
each of chocolate syrup. Finish with with the whipped
cream and top with a cherry and get your spoons ready to dig
in!
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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
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