MIDWEEK MINUTES November 22, 2014
Midweek
Minutes
November 22,
2014
Hello,
Winners!
The Huskers seemed to be doing
better this week, but then things changed. Oh well! It’s such a beautiful day
that I have the front door open as I do my weekend domestic chores. Who knew
that we would have such cold weather for two weeks? But that’s
Nebraska!
I was pleased to see the
members turn out this morning even with an early Husker game, fog like soup, and
a Turkey Trot 5K. Isn’t it just always busy? I hope you have time to relax and
enjoy some family time at Thanksgiving...AND that maybe it won’t get so cold
again for a little while. I almost went out to the shed to get the Christmas
decorations so I don’t have to buck the weather next weekend, but I didn’t.
Perhaps I shall go for a walk later instead! I am looking forward to a nice
4-day weekend even if the weather isn’t as nice as it is today. It was a
stressful week, struggling with technology changes with some things at school.
We all know how frustrating it is when technology doesn’t work, and how great it
is when things click along for awhile.
As I sit here and create this
newsletter, I’m thinking that maybe if I retire someday, I will take computer
classes. I really love to make pretty newsletters and create things on a
computer, but I need to learn MORE! The thing is, the computer world is
constantly changing, and it seems that right when I learn something, it is
replaced with something new!
Speaking of new, I am getting
my new iPhone 6 this week! I hope there isn’t too much new stuff on it, but I
am looking forward to getting it. It’s kind of like the WW 2015 program. It’s
an UPGRADE, but rest assured, the program hasn’t changed...it’s just going to be
BETTER! Come the week of December 7, and see what’s new.
So, do
you have your food planned for each day of the long weekend?
Do you
have more than one Thanksgiving dinner to attend? I hope you are not eating too
much during the Nebraska game!
I am so
glad that so many members came to the “Great Plate” meeting before Thanksgiving.
I hope you will plan on making each meeting during December. Remember our Share
Your Success Challenge with rewards! (If you have attended all 4 meetings in
November, there are product discounts!)
Hey, you know what? Attend your meetings throughout the holidays
and you will NOT be one of those UNHAPPY folks who gained those 7-10 HOLIDAY
pounds and choose to join Weight Watchers in January!
You will already be having that SUCCESSFUL holiday this year! You
will be a walking SUCCESS story! You will be awash with compliments. Everyone
will be asking you, "What are you doing? You look FABULOUS! How much weight HAVE
you lost?" It gives me chills to think about it!
Thank you all for being my members!
–Zig
P.S. Superior members talked
about bringing the monthly potluck food this week! Please don’t feel you have
to bring something, but we love it when we can try new, WW-friendly
foods!
Member
Milestones
Superior: –18.8
lbs!
Hastings: –23
lbs!
20 lb.
star
Jordan I. ( H
)
The Great Plate
Recipes, tips,
and tricks for a happy (and healthy) Thanksgiving!
Few holidays are as food-focused
as Thanksgiving. (We call it Turkey Day, for gobble sake!) From the bird to the
buttered rolls to the creamy, cheesy sides, holiday temptation abounds. So your
go-to weight-loss strategies — like having a nutritious and energizing breakfast
or chewing gum while cooking — might need a few reinforcements. A little advance
planning (call it a "plate rehearsal") and a few PointsPlus®
value calculations can be just what you need to feel more relaxed, in control
and ready to enjoy all the day has to offer.
The great plate game plan
Setting a Plan-wise strategy for Thanksgiving is about more than making a list of foods you plan to eat (along with their corresponding PointsPlus values). Think about adding a few of these simple maneuvers to your playbook.
Setting a Plan-wise strategy for Thanksgiving is about more than making a list of foods you plan to eat (along with their corresponding PointsPlus values). Think about adding a few of these simple maneuvers to your playbook.
- Build a budget. Consider your weekly PointsPlus Allowance (and any earned activity PointsPlus values) and decide how many you want to factor into your Turkey Day budget. Don’t forget to leave some leeway for splurges, like a piece of grandma's irresistible pie.
- Plan your plate. This is the time to consider tricks like loading up on veggies. Or whether you'll have a serving of stuffing or mashed potatoes. (Or perhaps a half-serving of both?) If you’re not hosting the meal, call whoever is to get a sneak peek at the menu. Then use our Thanksgiving Cheat Sheet to help you gauge the PointsPlus values of your meal.
- Bring an anchor along. If you’re worried about wavering from your plan, bring a small item (a picture, a goal written on a piece of paper, a Bravo star from your weekly meeting) you can keep in your pocket or place discreetly near your plate that will remind you of why you’re making smart choices in the first place.
- Don’t be a pushover. You may be "encouraged" to try aunt Grace’s famous stuffing or cousin Tom’s special pumpkin pie. If you've accounted for these foods (or you're fine with eating and tracking them in the moment), then by all means, enjoy them! But if you really don't want something, just picture yourself choosing foods that match your pre-planned plate and then politely and confidently refuse whatever you don’t want.
- Take a post-turkey trot. As soon as you're done eating, excuse yourself from the table. The longer you linger the more enticing those picked-over, half-empty platters and bowls will look. Invite guests for a stroll around the neighborhood. It'll offer you a nice opportunity to catch up with friends and family, as well as help you digest your meal, and score a few activity PointsPlus values.
- Track, track, track. Pre-tracking is one of the best strategies to help you stay on course because it's easier to make healthy decisions when you're not staring at tempting food. In the morning, pre-track all your meals for the day. Even if you end up eating more than you planned — track it! Accountability (not perfection) is key.
- Liberate leftovers. If you're the host, you'll probably have leftovers. So, if you won't be able to sleep knowing that there's half a pie in the kitchen, freeze leftovers immediately or give your guests doggie bags to take home.
However you choose to tackle Turkey Day, keep in
mind that it's just one day. Enjoy your friends and family. Take time to
reflect on the things that really matter. And remember that tomorrow
you'll wake up with a clean slate.
Any member who has all 4 Bravos for the month of November is
eligible for the November product discount—$3 off any Weight Watcher product in
the meeting room.
Discount valid through December 6. Minimum total purchase to
receive discount: $4.95.
Guidelines to Good Health
When you were a
kid, your mother probably made sure that you ate three balanced meals a day
Meat, veggies, fruit—the works. And who knows, maybe
all those apples did keep the doctor away. But as soon as you moved out
of the house, you gained a lot more than your independence. You gained the right
to eat whatever you wanted.
If you're fortunate, what you wanted was to continue eating good-for-you foods. But in this fast-paced, fast-food world, where preparing a healthy meal might occasionally lose out to a quick bite, eating right can be downright hard. But before you move back in with Mom, read on to learn the guidelines that will keep your diet—and you—healthy and happy.
Good Health Guidelines. You've probably heard about the Good Health Guidelines. They explain that a balanced diet consists of vitamins, minerals and macronutrients – the same qualities of food that can help you lose weight. The most nutritious foods are lower in calories and fat, higher in fiber, and should keep you satisfied until your next meal or snack. Read on to better understand the basics of eating right:
Fruit can be a great replacement for sugary desserts. Plus, it's loaded with vitamins.
Vegetables can be enjoyed cooked or raw, just make sure to eat your five servings of fruit and vegetables each day to get the nutrients you need.
Whole-grain foods are a great source of fiber. Choose them over processed foods whenever possible.
Dairy products can help keep your bones strong by offering you a very necessary nutrient: calcium. Try to have two servings (low-fat or fat-free) each day.
Healthy oils can have a bad reputation, but they provide your body with essential fatty acids and Vitamin E. Stick with healthier versions like olive, canola, sunflower, safflower or flaxseed.
Protein in meat, poultry, fish, eggs, dried beans and soy products can really provide the staying power you need to feel satisfied longer. Go for at least one or two servings each day.
Limit added sugar and alcohol. Feel free to enjoy the occasional sweet or alcoholic treat, just don't overdo it. Too much can lead to excess calories—and excess calories can really add up!
Liquids—especially water are essential to maintain a healthy body. Aim to drink at least six 8-oz glasses a day to stay hydrated.
Multiple vitamin-mineral supplements can provide any nutrients that are missing from your diet. Look for a supplement that provides no more than 100% of the Daily Value (%DV), Recommended Nutrient Intake (RDI), or Dietary Reference Intake (DRI).
If you're fortunate, what you wanted was to continue eating good-for-you foods. But in this fast-paced, fast-food world, where preparing a healthy meal might occasionally lose out to a quick bite, eating right can be downright hard. But before you move back in with Mom, read on to learn the guidelines that will keep your diet—and you—healthy and happy.
Good Health Guidelines. You've probably heard about the Good Health Guidelines. They explain that a balanced diet consists of vitamins, minerals and macronutrients – the same qualities of food that can help you lose weight. The most nutritious foods are lower in calories and fat, higher in fiber, and should keep you satisfied until your next meal or snack. Read on to better understand the basics of eating right:
Fruit can be a great replacement for sugary desserts. Plus, it's loaded with vitamins.
Vegetables can be enjoyed cooked or raw, just make sure to eat your five servings of fruit and vegetables each day to get the nutrients you need.
Whole-grain foods are a great source of fiber. Choose them over processed foods whenever possible.
Dairy products can help keep your bones strong by offering you a very necessary nutrient: calcium. Try to have two servings (low-fat or fat-free) each day.
Healthy oils can have a bad reputation, but they provide your body with essential fatty acids and Vitamin E. Stick with healthier versions like olive, canola, sunflower, safflower or flaxseed.
Protein in meat, poultry, fish, eggs, dried beans and soy products can really provide the staying power you need to feel satisfied longer. Go for at least one or two servings each day.
Limit added sugar and alcohol. Feel free to enjoy the occasional sweet or alcoholic treat, just don't overdo it. Too much can lead to excess calories—and excess calories can really add up!
Liquids—especially water are essential to maintain a healthy body. Aim to drink at least six 8-oz glasses a day to stay hydrated.
Multiple vitamin-mineral supplements can provide any nutrients that are missing from your diet. Look for a supplement that provides no more than 100% of the Daily Value (%DV), Recommended Nutrient Intake (RDI), or Dietary Reference Intake (DRI).
BAD WEATHER: If there will be a meeting
cancellation due to SNOW, etc., please stay tuned to NTV or KHAS-TV. I will call
them to announce a meeting cancellation by 3 P.M. for Superior...and as early
as I can (or the night before) for Hastings Saturday morning meetings. You can
also log on to their websites where they have weather closings.
You can also call
the Weight Watchers' 800 number to find out if we are having a meeting.
1-800-651-6000.
Have a Guilt-Free Thanksgiving
Go ahead and
have a slice of that pumpkin pie! We'll show you how to enjoy your Thanksgiving
holiday without feeling as though you're competing with the turkey in the
stuffed stakes.
Thanksgiving is almost here, and
we all know what that can mean: lots of great food. But this celebration doesn't
have to leave you slumped on the sofa clutching your distended stomach. You can
keep your weight-loss efforts on track and enjoy yourself.
It's important to remember that
Thanksgiving is just one day, not a whole week. One large meal won't pile on the
pounds. But if you are the type who feels guilty after just one sliver of pie,
and uses this slip-up as an excuse to go on a week-long binge, it's time to
rethink your strategy. Make a plan that includes the special foods for which
this holiday is known.
The game
plan
Take some time before Thanksgiving to decide which foods you want to enjoy at your meal. It's important to do this before you sit down to eat.
Take some time before Thanksgiving to decide which foods you want to enjoy at your meal. It's important to do this before you sit down to eat.
Imagine yourself sitting down to
Thanksgiving dinner, says Maria Walls, RD, manager of program development for
Weight Watchers International. Visualize the spread and decide how you'll fill
up your plate. Be sure to include your favorite items so that you don't feel
deprived and overeat later.
Here are some more tips for
creating a strategy that will work.
Decide how much of a
favorite food will satisfy you
If you cannot conceive of eating just a small piece of Aunt Millie's famous pumpkin pie, cut out something else to account for the larger slice.
If you cannot conceive of eating just a small piece of Aunt Millie's famous pumpkin pie, cut out something else to account for the larger slice.
Select once-a-year
foods
Choose to eat dishes that are just served on Thanksgiving; avoid those that show up at every meal. After all, do you really want sweet potatoes topped with melted marshmallows plus an ordinary baked spud?
Choose to eat dishes that are just served on Thanksgiving; avoid those that show up at every meal. After all, do you really want sweet potatoes topped with melted marshmallows plus an ordinary baked spud?
Just say
no
Practice creative ways to say "no" in case you get pressured by others to take seconds (or thirds).
Practice creative ways to say "no" in case you get pressured by others to take seconds (or thirds).
There's always
tomorrow
If the meal is at your house, remember that there will be plenty of leftovers. If you won't be able to sleep knowing that there's half a pie in the kitchen, "freeze leftovers immediately or give your guests doggie bags to take home," suggests Walls.
If the meal is at your house, remember that there will be plenty of leftovers. If you won't be able to sleep knowing that there's half a pie in the kitchen, "freeze leftovers immediately or give your guests doggie bags to take home," suggests Walls.
Stop when you're
full
Push yourself away from the table when you've had enough. If you're not sitting within arm's length of the biscuits, you'll be less likely to overindulge.
Push yourself away from the table when you've had enough. If you're not sitting within arm's length of the biscuits, you'll be less likely to overindulge.
All foods have
benefits
Many Thanksgiving foods are packed with nutrients. For example, pumpkin pie is loaded with vitamin A (important for proper vision) and beta-carotene (a potentially powerful antioxidant). Green bean casserole and stuffing contain lots of folic acid (a B vitamin linked to the prevention of birth defects and, possibly, heart disease).
Many Thanksgiving foods are packed with nutrients. For example, pumpkin pie is loaded with vitamin A (important for proper vision) and beta-carotene (a potentially powerful antioxidant). Green bean casserole and stuffing contain lots of folic acid (a B vitamin linked to the prevention of birth defects and, possibly, heart disease).
Broaden your
focus
Make the holiday about more than just food. Focus on your friends and family and remember what you're thankful for, like wearing a smaller size, more comfortably crossing your legs or feeling more confident about yourself.
Make the holiday about more than just food. Focus on your friends and family and remember what you're thankful for, like wearing a smaller size, more comfortably crossing your legs or feeling more confident about yourself.
And if, despite all your efforts,
you end up feeling like you're off the mark, put it all in perspective: "Don't
worry about it, just move on," encourages Walls. Tomorrow's a whole new
day.
New Features
This new version of ActiveLink* has many great new
features and upgrades such as
A smaller, sleeker, waterproof design (yes,
really!)
Wireless syncing using Bluetooth
A brand-new metric to track: Sleep!
A dedicated ActiveLink app for iOS and Android, where
youcan see all their activity and
sleep data right on your smartphone
All-new accessories (2 wristbands, belt clip, necklace
clip) included in the box
Updated ActiveLink software and website support at
www.getactivelink.com
$59.95 Retail Price
for new ActiveLink 2.0 purchases
$39.95 "Upgrade"
offer for previous ActiveLink customers
NEXT WEEK’S
MEETING
“HOW TO HANDLE A SNACK
ATTACK!”
When and where are you
most vulnerable to a
snack
attack?
Member
Recipes
Holiday Stuffed
Portabellas
1/6th of recipe (1 stuffed mushroom): 188 calories, 2.5g
fat, 449mg
sodium, 38.5g carbs, 4g fiber, 14g sugars, 6.5g
protein
PointsPlus® value 5*
Ingredients
6 large portabella mushrooms, stems chopped and
reserved
1 cup chopped onion
3/4 cup finely chopped celery
1 tbsp. light whipped butter or light buttery spread (like
Brummel & Brown)
One 6-oz. box Stove Top Cornbread Stuffing
Mix
1/2 cup sweetened dried cranberries
Directions
Preheat oven to 400 degrees. Spray a baking sheet with
nonstick spray.
Place mushroom caps on the baking sheet, rounded sides
down. Bake until slightly tender, about 8 minutes.
Remove sheet, but leave oven on. Blot away excess moisture
from mushroom caps.
Bring a medium pot sprayed with nonstick spray to
medium-high heat. Add onion, celery, and mushroom stems.
Cook and stir until slightly softened and lightly browned,
6 - 8 minutes.
Transfer cooked veggies to a bowl.
Add butter and 1 1/2 cups water to the (empty) pot, and bring to a boil. Once water boils, remove from heat.
Add
stuffing mix, cooked veggies, and dried cranberries. Mix
until water has absorbed.
Distribute stuffing mixture among the mushroom caps. Bake
until slightly crisp on top, about 12 minutes. Serve 'em
up!
MAKES 6 SERVINGS
Candyland Peppermint
Pie
1 slice (1/8th of pie): 202 calories, 4.5g fat, 250mg
sodium, 37g
carbs, 0.25g fiber, 24g sugars, 2.5g protein
PointsPlus® value 5*
Cook: 10 minutes
Chill: 1 hour 30 minutes
Crust
4 sheets (16 crackers) chocolate graham crackers, broken
into pieces
2 tbsp. light whipped butter or light buttery spread (like
Brummel & Brown)
Filling
1/2 cup fat-free sweetened condensed milk
1/4 cup fat-free milk
One 4-serving box Jell-O Sugar Free Fat Free Vanilla
Instant pudding mix
3 cups Cool Whip Free (thawed)
3 tbsp. mini semi-sweet chocolate chips
2 standard-sized peppermint candy canes or 10 mini candy
canes, lightly crushed
Optional topping: Fat Free Reddi-whip
Directions
Preheat oven to 400 degrees. Spray a pie pan with nonstick
spray.
In a blender or food processor, grind graham cracker
pieces into crumbs. Transfer to a medium bowl.
In a small microwave-safe bowl, microwave butter for 15
seconds, or until melted. Add to the medium bowl and
thoroughly mix.
Evenly distribute mixture along the bottom of the pie pan,
using your hands or a flat utensil to firmly press and form
the crust. Press it into the edges and up along the sides
of the pan.
Bake until firm, about 10 minutes. Let cool.
To make the filling, pour condensed milk into a large
bowl. Add milk and pudding mix. Whisk until smooth, about 2
minutes. Fold in Cool Whip. Stir in chocolate chips and
3/4ths of the candy cane pieces.
Evenly spread filling into the crust. Refrigerate until
completely chilled and set, at least 1 1/2 hours.
Sprinkle with remaining candy cane pieces. Dig
in!
MAKES 8 SERVINGS
Savory Cranberry & Cheese
Bites
1/5th of recipe (3 bites): 116 calories, 6.5g fat, 120mg
sodium,
10.5g carbs, 0.5g fiber, 3.5g sugars, 5.5g
protein
PointsPlus® value 3*
15 frozen mini fillo shells (like the kind by
Athens)
3 pieces Mini Babybel Light cheese, chopped
3 tbsp. sweetened dried cranberries, chopped
3 tbsp. chopped pecans
Spices: cinnamon
Directions
Preheat oven to 350 degrees.
Place shells on a baking sheet. Evenly distribute chopped
cheese.
Bake until shells are lightly browned and cheese has
melted, about 8 minutes.
Evenly distribute chopped cranberries and pecans among the
cheesy shells. Sprinkle with 1/8 tsp. cinnamon, and
enjoy!
MAKES 5 SERVINGS
Save-the-Day
Stuffing
1/5th of recipe (about 3/4 cup): 89 calories, 1.5g fat,
275mg
sodium, 17g carbs, 4g fiber, 4g sugars, 5g
protein
PointsPlus® value 2*
6 slices light bread
1 cup fat-free chicken or vegetable broth (plus more if
needed)
1 cup chopped celery
1 cup chopped onion
1 cup chopped mushrooms
2 tsp. minced garlic
1 tbsp. light whipped butter or light buttery
spread
1/4 cup fat-free liquid egg substitute
Optional seasonings: salt, black pepper, rosemary,
thyme
Directions
Preheat oven to 350 degrees. Spray an 8-inch by 8-inch
baking pan with nonstick spray.
Lightly toast bread slices. Cut them into
cubes.
Place broth, celery, and onion in a large nonstick pot,
and set heat to medium. Cook and stir for 10 minutes, until
slightly softened.
Remove pot from heat and stir in mushrooms, garlic, and
butter. Let broth mixture slightly cool.
Stir in egg substitute. Add bread cubes and stir to coat.
Bread cubes should be moist, but not saturated. If needed,
add a few extra tbsp. of broth to coat.
Transfer mixture to the baking pan. Cover with foil and
bake for 20 minutes.
Remove foil. Fluff and rearrange stuffing. Bake uncovered
until top has lightly browned, 10 to 15 minutes. Enjoy!
MAKES 5 SERVINGS
Skinny Apple Pie
Cake
Yield: 12 servings @ 6 PP
Serving size: 1/12 of cake
Ingredients
18.25 oz box spice cake, dry mix only
20 oz can nosugar added apple pie filling
½ cup brown sugar
1 Tbsp Land O'Lakes Cinnamon Sugar Spread
¾ cup unsweetened applesauce
1 tsp cinnamon
3 egg whites
Cool Whip® Free Topping
nonfat frozen yogurt
Instructions
1. Preheat oven to 350 degrees. Spray a 9x11 cake pan with
nonstick baking spray and set aside.
2. In a small bowl, melt Land O'Lakes® Cinnamon Sugar
Spread.
3. Pour the melted Land O'Lakes® Cinnamon Sugar Spread in
the bottom of 9x11 cake pan.
4. Evenly sprinkle ½ cup of brown sugar over the Land
O'Lakes® Cinnamon Sugar Spread.
5. Evenly distribute the can of nosugar added apples on
top of cinnamon.
6. In a large bowl, mix dry cake mix, egg whites,
applesauce, cinnamon, and 1 ½ cups water. Beat
on medium speed for 23 minutes until well
mixed.
7. Pour cake mix directly on top of apples and spread
evenly over the apples.
8. Bake cake in oven for 3540 minutes until fork inserted
in the center comes out clean.
9. Let cake cool slightly for 5 minutes. Then turn upside
down onto a platter or cookie sheet.
10. Serve the cake warm with scoop of Cool Whip® Free
topping or low calorie ice cream or frozen
yogurt.
SAVE FOR
DECEMBER!!!
Skinny Egg
Nog
Yield: 6 servings
Serving size: 1/6 eggnog recipe
Ingredients
5 cups skim milk
1 oz box JellO® Vanilla SugarFree Pudding
Dessert
¼ cup Splenda® (or your favorite sweetener)
1 tsp imitation rum extract
1 tsp nutmeg
1 tsp imitation vanilla
Cool Whip® Free
cinnamon
cinnamon sticks
Instructions
1. Combine all ingredients in a blender and blend on high
until mixed thoroughly.
2. Refrigerate for a few hours to allow eggnog to
thicken.
3. Top with (optional) Cool Whip® Free, cinnamon and use a
cinnamon stick as a stirrer.
Per Serving (1/6 eggnog recipe):
WWP+: 3 points
I FORGOT MAXINE IN MY NEWSLETTER!!!!
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.
Remove from
list? If you no longer wish to receive weekly newsletters from me, please reply
to this message indicating "Remove from list" in either the subject header or
the body of the message.
I also try to post the newsletter on our private FB page "Zig's
Winners" and the Google Blog called Midweek Minutes http://midweekminutes.blogspot.com/.
Find us on FB and ask to join our own private support group!
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