MIDWEEK MINUTES September 20, 2014
Midweek Minutes
September 20, 2014
Hello, Winners!
Although we started school over a month ago, Fall is just getting started. The weather last week was winter-like, and this week it’s summer-like, but that’s Kansas and Nebraska for you. Isn’t it nice to have changing seasons, even in the same week? I had cravings for chili and soup! Then the weather warmed up.
This is also the week for the new fall TV season to basically get started. I do have my favorites, and usually have to tape them. I have been watching Biggest Loser already. I found this week’s episode to be very interesting because, as we have said, you can have the best chef and the best personal trainer, but if your HEAD isn’t in the game, then, as Dolvett (sp.), one of the BL trainers said, “You’re going to gain all the weight back!”
Has that ever happened to you? Have you lost focus? Has your head been elsewhere? Have you gained some weight back? What needs to happen for you to set yourself up for success? We talked about that in the meeting room this week. You see, all you WONDERFUL folks who come every week know that motivation comes and goes. Coming weekly to a meeting is KEY to keeping that motivation there even when your week doesn’t go as planned. We talk about our successes, and we talk about what didn’t work.
I decided to start over this summer. I am glad I did. It took me awhile to work through some emotions. I asked myself what took me so long? It takes planning, commitment, and learning that you are worth it to take care of yourself. Let’s do it together this fall, okay? Are you up for it? Let this be the season that YOU experience success! See you in the meeting room! --Zig
The Weight is Falling for These Member Milestones
Superior: –17.6 lbs.
Hastings Saturday Morning: –21.2 lbs.
5 lb. star
Vicki ( H )
10 lb. star
Carol (S )
25 lb. star
Robert T. ( H )
Biggest Loser
Carol ( S )
Lori S. ( H )
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Start Your Own Success Story
You can do it! Here's how to set yourself up for a winning-at-losing tale.
Article By: Amanda Genge
Ask Lifetime members about their secret to success and they’ll tell you, "Believe in yourself and stick with the Plan." Success doesn't start on the scale. It starts in your mind. Belief is one of the most powerful predictors of change and success. And members who believe they will be successful are more likely to achieve their goals. But what if you're having a hard time believing in yourself? Maybe you've tried to lose weight before and weren't successful. Perhaps what started out as a slip on Memorial Day weekend snowballed into a summer of overindulgence. Or maybe you went a little crazy at the buffet this weekend?
At your meeting this week, you heard from other members who've hurdled obstacles, stuck to the Plan, got back in the saddle, and just kept going. Wouldn't it be great to be that person sharing his or her story next time? The activity of projecting yourself into the future and looking back over the way you've come lets you establish a success zone up ahead. Now you'll need to set up guideposts along the path to that zone. And remember, anywhere you are on your weight-loss journey, whether you're a newbie or have been a Lifetime member for years, your fellow members can be a great source of support (and experience)! Their encouragement (and sometimes, a kick in the pants) can help you to stay the course, and believe that you can do it, one small change at a time!
Try these steps to find your own magic combination of mindset, motivation and method:
- Consider your goals
Learning how to set small achievable goals that you can continue to build on can become a framework for future success. - Adopt a weight-loss mantra
Start off with one of these one-liners or come up with your own. Then jot it down, carry it in your wallet and refer to it whenever you need a jolt of motivation. - Harness the power of positive thinking
We all know that mindfulness and a hopeful attitude can help you reach your goals. But first, clear away the cobwebs of negative clutter floating around your mind. - Celebrate you!
You'll miss plenty of triumphs if you're looking only at the numbers. Whether the victory is on or off the scale, patting yourself on the back along the way will help fuel your confidence and spur you on to even more success.
ActiveLink—formerly $39.95, now $24.95 (save $15), our lowest price ever, from 9/7 through 11/1.
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Your Success Kit—while supplies last, Your Success Kits are reduced to $24.95
Plan Your Own Success Story
The next Success Story could be you. How to make it happen.
Article By: Sylvie Donna
Why not do some positive planning to make that dream come true? By taking a few simple steps, you could make great strides towards your goal.
It may seem a strange idea, but planning your own Success Story may just be the key to your own success. If you can visualise the person you’re going to be, you may well be halfway there. After all, you need to know where you’re going to get there!
Plan your appearance
Visualise your Success Story photo shoot by answering a few questions…
Visualise your Success Story photo shoot by answering a few questions…
As you probably know from reading other people’s Success Stories, people who’ve lost weight usually report some kind of turning point. Looking back in your mind’s eye, what turned out to be the key to your own weight loss? (Did you start planning more carefully? Did you become more adventurous? Did you start tracking in a new way? What kind of new exercise did you try out?)
There’s bound to be something that will trigger you forward to higher levels of success. Work out what it could be in your own personal Success Story…
Plan your people
Although we’re alone to some extent in life, most of us get a lot of support from people around us. Looking ahead, who is it that made the difference to you? (Was it your leader? Was it the people you got to know the in the Weight Watchers Community? Was it your weight-loss buddy… If so, who was that exactly? Did you manage to talk a relative into joining you on your weight loss journey? Was it those phone calls you made to that supportive somebody?
Plan your new priorities
Most success stories include some mention of a change of priorities. How will your life have changed? What will your new perspective be? What new routines will you have? Which part of your new lifestyle will have been an essential part of getting you to this point? (Is planning now your top priority? Is it buying in healthy snacks? Is it regular walking? Do you see yourself regularly going to the gym?)
Plan your pointers
What will your Tips be? If you can guess what your keys to change are, you’ll be well on your way to that real Success Story write-up. (If you're already there, tell us!)
Take it to the Next Level!
Apples and pumpkin are ingredients I like a lot that, if used properly, are guilt-free.
Article By: Lisa Lillien
Dunkin' Donuts Pumpkin Muffin
A rational human would think that a muffin would be a better choice than a donut. The rational humans – i.e. the ones in charge of the DD Smart menu – clearly had nothing to do with this item. It's got more calories and fat than the seasonal Pumpkin Donut. Ack! This thing is large and out of control.
A rational human would think that a muffin would be a better choice than a donut. The rational humans – i.e. the ones in charge of the DD Smart menu – clearly had nothing to do with this item. It's got more calories and fat than the seasonal Pumpkin Donut. Ack! This thing is large and out of control.
Each muffin has 600 calories, 26g fat, 83g carbs, 3g fiber, and 7g protein.
PointsPlus™ value 16
Starbucks Pumpkin Spice Latte
Every year it comes back; and every year, I have to avoid it. The numbers below represent a fairly standard order, but even if you got this with nonfat milk and no whip, it would still have 260 calories. As a person who would rather eat my calories that drink them – this is one to pass on.
Every year it comes back; and every year, I have to avoid it. The numbers below represent a fairly standard order, but even if you got this with nonfat milk and no whip, it would still have 260 calories. As a person who would rather eat my calories that drink them – this is one to pass on.
Each 16-oz. Grande with 2% milk and whipped cream has 380 calories, 13g fat, 51g carbs, 0g fiber, and 14g protein.
PointsPlus value 10
Let’s see if we can lighten these up and find some great substitutes! Write down and bring some of your favorite fall
recipes to our meeting!
The Easiest Egg Breakfasts Ever...find even MORE onwww.hungrygirl.com
The Egg Mug Classic Entire recipe: 125 calories, 1.5g fat, 547mg sodium, 3.5g carbs, 0g fiber, 2.5g sugars, 20g protein -- PointsPlus®value 3*
Ingredients:
3/4 cup fat-free liquid egg substitute (like Egg Beaters Original)
1 wedge The Laughing Cow Light Creamy Swiss cheese
Directions:
In a large microwave-safe mug sprayed with nonstick spray, microwave egg substitute for 1 1/2 minutes.
Mix in cheese wedge, breaking it into pieces. Microwave for 1 minute, or until set. Stir and enjoy!
MAKES 1 SERVING
Ingredients:
3/4 cup fat-free liquid egg substitute (like Egg Beaters Original)
1 wedge The Laughing Cow Light Creamy Swiss cheese
Directions:
In a large microwave-safe mug sprayed with nonstick spray, microwave egg substitute for 1 1/2 minutes.
Mix in cheese wedge, breaking it into pieces. Microwave for 1 minute, or until set. Stir and enjoy!
MAKES 1 SERVING
Egg McMuggin'
Entire recipe: 174 calories, 3.25g fat, 1,081mg sodium, 9g carbs, 1g fiber, 2.5g sugars, 25g protein -- PointsPlus®value 4*
Ingredients:
1/2 cup fat-free liquid egg substitute (like
One wedge The Laughing Cow Light Creamy Swiss cheese, cut into pieces
1 1/2 oz. (about 3 slices) extra-lean ham, chopped
One-half slice light bread (40 - 45 calories and at least 2g fiber per slice)
1 tbsp. shredded fat-free cheddar cheese
Directions:
Toast bread and cut into cubes. Spray a large microwave-safe mug lightly with nonstick spray.
Add bread cubes, egg substitute, cheese wedge pieces, and ham, and stir. Microwave for about a minute.
Stir gently, and then top with shredded cheese. Microwave for another 30 - 45 seconds, until scramble is just set. Stir and enjoy!
MAKES 1 SERVING
MAKES 1 SERVING
1/3 Fuji apple, cored and chopped
1/4 cup chopped sweet onion
3/4 cup fat-free liquid egg substitute (like Egg Beaters Original)
1 piece Mini Babybel Light cheese, chopped
Optional: salt, black pepper, garlic powder
Spray a large microwave-safe mug with nonstick spray. Add chopped apple and onion and microwave for 1 minute, until slightly softened and warm.
Pat dry to remove excess moisture. Add egg substitute and gently stir. Microwave for 1 1/2 minutes.
Add cheese and gently stir. Microwave for about 1 minute, until scramble is set.
Mix well and, if you like, season to taste with salt, pepper, and garlic powder. Enjoy!
MAKES 1 SERVING
1/4 cup chopped sweet onion
3/4 cup fat-free liquid egg substitute (like Egg Beaters Original)
1 piece Mini Babybel Light cheese, chopped
Optional: salt, black pepper, garlic powder
Spray a large microwave-safe mug with nonstick spray. Add chopped apple and onion and microwave for 1 minute, until slightly softened and warm.
Pat dry to remove excess moisture. Add egg substitute and gently stir. Microwave for 1 1/2 minutes.
Add cheese and gently stir. Microwave for about 1 minute, until scramble is set.
Mix well and, if you like, season to taste with salt, pepper, and garlic powder. Enjoy!
MAKES 1 SERVING
PointsPlus® Value: 4
Here's a mouth-watering fact: All the foods featured on our Fall TV Spot are actual Weight Watchers recipes that you and your members can make today! Here’s a complete list of recipes for the foods that appear
Recipes from the Weight Watchers Fall TV Spot.
Watch the ad at https://www.youtube.com/watch?
Here's a mouth-watering fact: All the foods featured on our Fall TV Spot are actual Weight Watchers recipes that you can make today! Here’s a complete list of recipes for the foods that appear on both versions of the Fall TV spot:
Tequila lime shrimp http://www.weightwatchers.com/
Chili-Rubbed Salmon with Mango-Peach Salsa
Arugula, Roasted Pepper and White Bean Salad http://www.weightwatchers.com/
Chocolate Espresso shot (Free Starter Kit version only) http://www.weightwatchers.com/
Double-Chocolate Pudding (Join For Free version only) http://www.weightwatchers.com/
BBQ Chicken Pizza (Join For Free version only) http://www.weightwatchers.com/
Next Week’s Meeting Topic:
Hungry? Not feeling satisfied? Bored? What to do?
Tap the power of Weight Watchers Power Foods
Member Recipes
Pumpkin Pie Smoothie
1 cup Vanilla, Unsweetened Almond Breeze
1 banana
1/2 cup canned pumpkin
1/2 cup vanilla, non-fat Greek yogurt
1 tbsp vanilla extract
1 tsp pumpkin pie spice
4-5 ice cubes
Puree all ingredients in a blender until smooth. Serve immediately.
Number of servings (yield): 2
Entire recipe makes 2 servings
Serving size is ½ of the whole recipe
Each serving = 3 Points +
Serving size is ½ of the whole recipe
Each serving = 3 Points +
Caramel Apple Milkshakes
3 cups frozen vanilla yogurt
3/4 cup 1% low-fat milk
1/2 cup applesauce
1 teaspoon cinnamon
1/4 cup caramel topping
3/4 cup 1% low-fat milk
1/2 cup applesauce
1 teaspoon cinnamon
1/4 cup caramel topping
Place the yogurt, milk, cinnamon, and topping in a blender.
Cover and blend until smooth.
Pour into 6 glasses. Serve immediately.
Makes 6 glasses - @ 5 PP
Pumpkin Pie Frappuccino
2 cups milk of choice (480g)
1/2 tsp pure vanilla extract
2 tsp instant coffee granules (decaf or regular)
scant 1/16 tsp salt
stevia extract to taste, or 3 tbsp sugar (or other sweetener of choice)
1/2 cup canned pumpkin (120g)
1/4 tsp cinnamon (or pumpkin pie spice)
Mix the ingredients together in 1 or 2 shallow plastic containers. Freeze.
(You could also use an ice cube tray.) Once frozen, pop the blocks out of the containers.
Thaw until just soft enough for your blender to be able to handle it, and blend until desired slushiness is reached.
Add extra sweetener if needed, but do NOT add ice! It will dilute the flavor.
Pour into two glasses and enjoy.
Note: the flavor and texture will obviously vary depending on your choice of milk. I’m sure many types of milk will yield a good result, but I’ve only tried the recipe with Silk almond milk.
WW Points: 1 point (Note: pumpkin is a free food on Weight Watchers and is thus not factored into the point value for this recipe.)
Recipe makes 2 servings of about 1 1/4 cups each. Nutrition information is calculated based on the recipe made with Almond Breeze almondmilk, and nutritional info will vary depending on your choice of milk.
TACO SOUP (one version)
MAKES 12 SERVINGS…4 P.P.V. PER 1 ½ CUP SERVING
1 lb. 95/5 ground beef, browned and drained
1 15.5 oz can navy beans, undrained
1 15.5 oz can kidney beans undrained
1 15.5 oz can black beans undrained
1 15.5 oz can corn undrained
1 14.5 oz can tomatoes
1 can Rotelle tomatoes (for a milder soup substitute with another can of diced tomatoes)
1 envelope Hidden Valley ranch dressing mix (28 grams)
1 envelope Taco seasoning (35 grams)
2 cups water
Combine ingredients in a soup pot. Don’t drain any of the vegetables. Simmer. This soup freezes well.
Chicken, Bacon, Avocado Wrap
by Danica Pike
9 points+
This recipe is a great way to use your leftover barbecue chicken. Simply add bacon, avocado, cheese and more BBQ sauce one one delicious wrap!
(1 serving)
1 Mission Life Balance Whole Wheat Tortilla
1 oz sliced BBQ chicken
1 Tbsp BBQ Sauce
1 slice lite cheddar cheese
1 slice cooked turkey bacon, crumbled (cooked in the microwave!)
1/4 small avocado, sliced
Spinach & romaine leaves
* Make this VEGETARIAN by using the Morning Star Chickenless Strips & Fakin Bacon.
Heat tortilla up in a nonstick pan sprayed with nonstick spray while the turkey bacon cooks in the microwave (about 2 minutes a slice).
Flip tortilla and top with cheese. Remove pan from heat but leave tortilla in pan so cheese milks. Add all the fixin’s and enjoy!
The Most Decadent Corn Bread Casserole Ever
large onions, chopped (about 3½ cups)
¼ cup plus 2 tablespoons reduced-fat butter or Smart Balance Light
4 egg whites
1 egg, I love Egg-Land’s Best eggs
2 tablespoons fat-free or reduced-fat milk
1 (1-LB) package Marie Callender’s Original Corn Bread Mix
2 (14.5 oz) cans cream-style corn
1 cup fat-free sour cream (½ pint)
½ cup reduced-fat cheddar cheese
1. Preheat oven to 425 degrees. Coat a 13”x9” baking dish with nonstick spray.
2. In a microwave safe bowl, add the onions and butter. Cook in the microwave on high for about 4 minutes until soft. Set aside.
3. In a medium bowl, mix together the egg whites, egg and milk. Stir in the cornbread mix and cream-style corn. Spread cornbread batter into the prepared dish.
4. Spoon the cooked onions and liquid left in the bowl evenly over the top.
5. Using a rubber spatula carefully spread the sour cream over the onions. It’s not necessary to completely cover the onions. The sour cream will create little pillows.
6. Sprinkle the cheese evenly over the top of the sour cream.
7. Bake for about 40-45 minutes until golden brown.
9. Let stand for 10 minutes before cutting into 16 squares. This casserole may be made ahead of time, refrigerated and reheated. It also freezes great.
Makes 16 servings @ 5 PP
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