MIDWEEK MINUTES JANUARY 10, 2015
Midweek
Minutes
January 10,
2015
Hello,
Winners!
Remind me again why I live in
Nebraska? Oh well, that's just January for you,and as in the line from an
article I read, "You’ve got the basics down, but then out of the blue, life
happens." That's the way it goes. We get a routine going and then life
happens. Just as we prepared as best we could for the cold, we have to prepare
as best we can for our eating and activity day, cold wind, snow, or whatever.
Although, we are back in the deep freeze,
temporarily, spring WILL be coming! So, DON'T succumb to over-eating while you
are in the house keeping warm! Soon, it will be time to take off those coats,
and we want to see some GREAT slimmer, healthy folks!
One housekeeping note...please try to come earlier than 15 minutes
before the meetings start. We have been backed up with everyone arriving at
once. We are SO HAPPY you are coming to the meetings, and we want to give you
an experience that isn't rushed. Speaking of rushed...have you thought about
working for Weight Watchers? If you are getting close to goal, we sure could
use some more staff (receptionists and leaders) in our area of the
state. Think about it! We have such faithful staff members who are helping out
at other meetings, and we sure can use more people because we have more
members!
Okay...let's do it! Let's come to meetings. WELCOME
to all the NEW MEMBERS! Can't wait to see how things are going with your
portions! The best conversation happened when we realized that maybe having
those extra couple of chips or that coffee creamer can really add up! Keep on
tracking!
See you soon! --Zig
Member Milestones
Superior: –13.4
lbs.
Hastings: –10.4
lbs.
25
lbs.
Wanda H. ( S
)
Paulla H. ( S
)
10%
Vicki S. (
H )
Biggest
Loser
Paula H. (
S )
Deb H. ( H
)
How Much? Portions 101
Explore easy ways to serve yourself just the
right amount.
Q: What’s the difference between a 1-ounce piece of
cheddar cheese and a 2-ounce piece?
A: 3 PointsPlus® values!
(That ounce can make a big difference.) Getting portion sizes right is often more than meets the eye, as you discovered in the quiz in your Weekly. Yet it's key to helping you lose weight and keep it off. At home, sure, you can whip out your handy measuring cups and spoons, and food scale to dole out perfect portions of just about any food, drink or ingredient. But toting those tools around when you’re out and about? Yeah, not gonna happen.
During your meeting this week, you'll see how first eyeballing and then actually measuring servings (your Leader may have used the nifty Portion Plates in the member Starter Kit) compares — usually to the detriment of the eyeballed amount! This kind of exercise can help you become a portion pro. Once you know what the right serving size looks like, you can (stealthily) use visual match-ups to be your measuring tools anywhere, anytime. So, when you're home this week, weigh and measure your food and beverages—there are lots of great tools for solids, liquids — and wine!.
Train your brain to recognize the right size
You'll find that the more you size up your servings at home, the easier it’ll be to gauge accurate portions when you’re eating out. So whenever you measure and serve yourself, take a mental snapshot: "Here's what one cup of couscous looks like. This is a teaspoon of butter." Then no matter where you're dining — the office cafeteria, a food court at the mall, or your favorite Chinese buffet — you'll feel more confident in your ability to eye the right size. If you need specific ideas, the list below is a good place to start. And share a few of your own pointers below in the Comments section at the end of this article.
A: 3 PointsPlus® values!
(That ounce can make a big difference.) Getting portion sizes right is often more than meets the eye, as you discovered in the quiz in your Weekly. Yet it's key to helping you lose weight and keep it off. At home, sure, you can whip out your handy measuring cups and spoons, and food scale to dole out perfect portions of just about any food, drink or ingredient. But toting those tools around when you’re out and about? Yeah, not gonna happen.
During your meeting this week, you'll see how first eyeballing and then actually measuring servings (your Leader may have used the nifty Portion Plates in the member Starter Kit) compares — usually to the detriment of the eyeballed amount! This kind of exercise can help you become a portion pro. Once you know what the right serving size looks like, you can (stealthily) use visual match-ups to be your measuring tools anywhere, anytime. So, when you're home this week, weigh and measure your food and beverages—there are lots of great tools for solids, liquids — and wine!.
Train your brain to recognize the right size
You'll find that the more you size up your servings at home, the easier it’ll be to gauge accurate portions when you’re eating out. So whenever you measure and serve yourself, take a mental snapshot: "Here's what one cup of couscous looks like. This is a teaspoon of butter." Then no matter where you're dining — the office cafeteria, a food court at the mall, or your favorite Chinese buffet — you'll feel more confident in your ability to eye the right size. If you need specific ideas, the list below is a good place to start. And share a few of your own pointers below in the Comments section at the end of this article.
| On the go | |
| Lip balm/lipstick | 1-ounce serving of cheese |
| Folding wallet | 1-ounce slice of French bread |
Sunglasses
|
6-ounce fish fillet |
| At a sporting event | |
| Hockey puck | ½ cup serving of ice cream |
| Golf ball | ¼ cup of nuts |
| Baseball | 1 medium piece of fruit |
Tennis ball
|
1 cup serving of rice |
| In the office | |
| Paperweight | ½ cup of beans |
| Standard pink eraser | 1-ounce serving of cheese |
2" x 2" self-stick note
|
1 brownie |
| At a restaurant or hotel | |
| Tea cup | 1 cup of cooked pasta or rice |
| Half an orange | ½ cup of coleslaw |
Mini bar of soap
|
1-ounce serving of cheese |
| On a business trip or vacation | |
| USB thumb drive DVD/CD | 1-ounce serving of cheese |
| Name tag | 3-ounce serving of meat |
| DVD/CD | Large bagel or 1 pancake |
SALE THRU
JANUARY $24.95
STARTER KITS ARE
HERE!
- Portion Plates: modern, fun design guides your portions (discreetly) on an ideal sized 9.5” plate. Microwave and dishwasher safe, and yes, you get a set of 2 in each kit! Members can see just how easy to use it is to keep portions in check with the delicious meal ideas showcased in the What to Eat book.
- Bento Box: Portioning made easy on the go! 3 additional containers inside to use all together or on their own. The Bento boxes are dishwasher (top rack) and microwave safe (reheat only), however for best results we do recommend hand washing for lasting results.
- Easy Mains and Sides Cookbook: Best kit book yet! Includes 95 main dish recipes, with 40 single-serve options as long as over 30 superfast side ideas. All recipes are 8 PointsPlus® values or less, many that work with Simply Filling technique as well as no cook, gluten free options, and more!
- And don’t forget Coupons – over $55 in savings on both meeting room products and retail products to be redeemable all-year long.
2015 MARKS
THE FIFTH CONSECUTIVE YEAR WEIGHT WATCHERS
IS RANKED
“BEST WEIGHT-LOSS DIET” BY U.S. NEWS & WORLD REPORT
NEW FOR
2015!
Join for Free until
3/14/15 -
The joining offer is good
towards the Pay As You Go
payment
option.
There is no starter fee
associated with Meetings + Essentials (Monthly Pass) at this
time.
2015 New Year, New You Challenge: Week 2
Welcome to 2015! Here's to a new year and a fresh
resolve to set yourself up for long-term success. Hint: It's easier than you
think.
With its cold weather and post-holiday anticlimax (not
to mention uncomfortably snug pants), January is not the kindest month. Why,
then, do so many of us also spend the first few weeks beating ourselves up about
what we ate and drank in December? Right here and now, we are officially
declaring the holidays Behind Us, and are ready to help you focus on your goals
for 2015. Whether you’re new to Weight Watchers, or simply looking for help you
recommitting or sticking to the Plan, we’ll help you succeed.
Your goal might be a sizeable one, or it might be just
a few pounds away. Whichever camp you fall into, contemplating a whole year
stretched ahead of you can feel overwhelming. Instead of worrying about the next
12 months, take our Challenge to get a far more manageable set of activities,
ideas and motivation. Read the articles over the next four weeks.
Week 2
Last week you set a long-term, non-weight-related goal,
and tried a new food. This week, we’re setting the bar a little higher. We want
you to try even more new foods, and new recipes too. To make that easier to
achieve, we’re asking you to plan (and shop for) a week’s menu.
Yes, it’s a big task if you're not used to being that
rigid, but it’s so worth it. Look around on the Message Boards. In many people’s
signatures, you’ll find the words, “If you fail to plan, you plan to fail.” Take
it from them: standing in front of the fridge is no place to plan your next
meal.
Instead, take some time at the beginning of your
tracking week, or on a Saturday morning, or even a midweek evening — whenever
works for you — to plan a week’s worth of meals.
The challenge in keeping this great habit going,
though, is balancing routine (going for the same few meals that you know how to
cook and that require staple ingredients), with variety (lemon chicken
again?).
So, when you plan your next few meals, make room for
something brand new in the line-up. Look at the featured recipes on the
Food and Recipes page; pick up a food
magazine next time you’re out, or browse and discuss ideas in the Community Recipe Swap. Or, if you’re
feeling really brave, grab a cookbook, fan through it with your eyes closed, and
vow to make whatever you land on. If it’s a high-calorie nightmare, think of
ways to lighten it up. (Subscribers can use the Recipe Builder to find lighter
alternatives to many ingredients.
Make your shopping list with items grouped by type —
even by aisle, if you're that familiar with your grocery store. Not only will
this help you get around the store (and away from temptation) more quickly, it
will also show you at a glance if the make-up of your diet is a little out of
whack — for example, if you have an over-reliance on packaged goods rather than
fresh. For more tips on navigating the supermarket, check out the Shopping
section in the Spaces tool.
This is a great habit to
get into; we promise it’s worth the effort. Good luck this week — and don’t
forget to come back next week to continue the 2015 New Year, New You
Challenge.
A Weight Watchers Year in Review
Tuesday, December 30, 2014
Did you ever wonder what other
weight watchers members were up to with their tracking? Does everyone else track
as many sweet, wonderful treats as you do? Well we did some digging on the
numbers and here’s what we’ve found.
You may have guessed that on a yearly basis the top tracked foods are very familiar:
1) Banana(s)
2) Apple(s),fresh
3) Coffee, black, without sugar
4) Milk, fat free
5) Egg(s)
6) Chicken breast, cooked, without bone, without skin
7) Orange
8) Egg(s), hard boiled
9) Oil, olive
10) Salad, mixed greens
We weren’t surprised by the top 10 items, so we wanted to see how tracking changes throughout each season. Our findings: In winter, you tracked oatmeal with such frequency it cracked the top 20 items tracked! To put this in perspective oatmeal lags around in the top 50 the rest of the year.
When spring has really warmed us up, watermelon weighs in at the 21st top tracked item. (That’s a lot of watermelon!)
Corn on the cob takes the cake (so to speak) in summer.
Were you thinking Pumpkin won us all over for fall? Maybe squash? Red Wine is the clear seasonal favorite of fall bounding up the list.
To give you an idea of how much tracking you do: You tracked 85,071,383 items in November alone!
That is seriously impressive. Kudos to you!
-The Weight Watchers Team
You may have guessed that on a yearly basis the top tracked foods are very familiar:
1) Banana(s)
2) Apple(s),fresh
3) Coffee, black, without sugar
4) Milk, fat free
5) Egg(s)
6) Chicken breast, cooked, without bone, without skin
7) Orange
8) Egg(s), hard boiled
9) Oil, olive
10) Salad, mixed greens
We weren’t surprised by the top 10 items, so we wanted to see how tracking changes throughout each season. Our findings: In winter, you tracked oatmeal with such frequency it cracked the top 20 items tracked! To put this in perspective oatmeal lags around in the top 50 the rest of the year.
When spring has really warmed us up, watermelon weighs in at the 21st top tracked item. (That’s a lot of watermelon!)
Corn on the cob takes the cake (so to speak) in summer.
Were you thinking Pumpkin won us all over for fall? Maybe squash? Red Wine is the clear seasonal favorite of fall bounding up the list.
To give you an idea of how much tracking you do: You tracked 85,071,383 items in November alone!
That is seriously impressive. Kudos to you!
-The Weight Watchers Team
ON
SALE NOW!
12/21-1/31/15 – PointsPlus
Pedometer on sale for $17.95 (originally $23.95)
THIS
WEEK
IN THE MEETING
ROOM
“Say
When”
Following a regular meal and snack
schedule is one of the most effective ways to stay in control of internal
hunger.
We’ll talk about what internal
hunger is and how to start planning and experimenting with a meal
schedule.
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
Member
Recipes
Overstuffed Veggie
Sandwich
*Calculated with goat cheese Yields: 4 servings | Serving
size: 1 sandwich | Calories: 484 | Previous Points: 10 |
Points Plus: 12 | Total Fat: 19 g | Saturated Fats: 6 g |
Trans Fats: 0 g | Cholesterol: 24 mg | Sodium: 152 mg |
Carbohydrates: 60 g | Dietary fiber: 23 g | Sugars: 15 g |
Protein: 27 g
Ingredients
4 tablespoons Goat Cheese Yogurt Spread, goat cheese,
Ranch Dip, or other creamy
condiment of choice
8 slices whole grain/ whole wheat bread
4 large romaine lettuce leaves (or other lettuce) leaves,
torn in half
1 medium sized avocado, peeled, pitted, and
sliced
2 cups bean sprouts
1 large tomato (beefsteak works well), sliced
1/2 cucumber, peeled and sliced
1 cup grated carrots (peeled and grated on cheese
grater)
4 slices low fat muenster, provolone, mozzarella cheese,
or vegan cheese of choice
Salt and pepper, to taste
Directions
Spread 4 slices of bread with Goat Cheese Yogurt Spread or
Ranch Dip Spread. To the other slices
add cheese, shredded carrots, 1/4 cup bean sprouts to
each, 2 slices of tomato, 1/4 avocado, and
cucumber. Top with the bread that has the spread on it,
season with salt and pepper, and enjoy!
Corn, Crab, and Poblano
Chowder
Yields: servings | Serving Size: 1 cup| Calories: 345 |
Previous Points: 6 | Points Plus: 7 | Total Fat: 4 g |
Saturated Fat: 2 g | Trans Fat: 0 g | Cholesterol: 71 |
Sodium: 498 mg | Carbohydrates: 55 g | Dietary Fiber: 8 g |
Sugars: 11 g | Protein: 16 g |
Ingredients
4 cups chicken or vegetable broth, fatfree and
lowsodium
2 large potatoes, peeled and diced
1 onion, chopped
1 poblano pepper, diced
1 red bell pepper, diced
2 cups corn kernels
1 teaspoon chili powder
1 teaspoon dried thyme
1 cup milk
1 tablespoon cornstarch
8 ounces pasteurized crab meat
Salt and pepper, to taste
Whole Wheat Tortilla chips, for garnish
Directions
Combine everything except the milk, cornstarch and crab
meat in your slow cooker pot. Cover and
cook over low heat for 68 hours.
Add the cornstarch to the milk and stir. Add this to the
soup, along with the crabmeat. Season with
salt and pepper. Cover and cook on low for 30
minutes.
Serve the soup hot, topped with tortilla
chips.
Slow Cooker Everything
Beef
Yields: 10 servings | Serving Size: 1/10 of recipe |
Calories: 400 | Previous Points: 11 | Points Plus: 11 | Total Fat:
31 g | Saturated Fat: 11 g | Trans Fat: 0 g | Cholesterol:
124 mg | Sodium: 229 mg | Carbohydrates: 2 g | Dietary
Fiber: 0 g | Sugars: 0 g | Protein: 27 g |
Ingredients
1 (3 pound) beef roast
1/4 cup extra virgin olive oil
1/4 cup chopped garlic
1 1/2 teaspoons sea salt
1 teaspoon pepper
1/2 cup veggie or beef broth
Directions
Place beef roast in a 4 quart slow cooker. Drizzle with
olive oil, garlic, sea salt, and pepper. Pour
veggie broth around the outside of the beef.
Cover and cook on low for 810 hours, or on high from 68
hours.
When the beef is extremely tender, remove it from the
crockpot and shred with a fork.
Serve in tacos, with your favorite gravy & mashed
potatoes, stir it into chili, cook it into Shepherd's
Pie, or top it with teriyaki sauce and serve it over brown
rice for a Asian twist. Enjoy!
Crescent Pepperoni
Roll-Ups
Adapted from: Plain Chicken
1 can refrigerated reduced fat crescent rolls
40 slices turkey pepperoni
4 pieces of Weight Watchers mozzarella string cheese, cut in half
garlic powder
pizza sauce
Preheat oven to 375.
Unroll crescent rolls and separate into 8 triangles. Place 5 slices of turkey pepperoni on each crescent roll.
Adapted from: Plain Chicken
1 can refrigerated reduced fat crescent rolls
40 slices turkey pepperoni
4 pieces of Weight Watchers mozzarella string cheese, cut in half
garlic powder
pizza sauce
Preheat oven to 375.
Unroll crescent rolls and separate into 8 triangles. Place 5 slices of turkey pepperoni on each crescent roll.
Top pepperoni with string cheese half and roll up. Sprinkle crescent
rolls with garlic powder.
Place rolls on baking sheet and bake for 12-15 minutes, or until
golden brown.
Serve
with a side of warm pizza sauce.
Servings: 1 roll-up; 4 PointsPlus+
Servings: 1 roll-up; 4 PointsPlus+
Philly Cheese & Chicken
Sandwich
Yields: 4 servings | Serving size: 1 sandwich | Calories:
381 | Previous Points: 7 | Points Plus: 7 | Total Fat: 8 g |
Saturated Fats: 2 g | Trans Fats: 0 g | Cholesterol: 56 mg
|Sodium: 329 mg | Carbohydrates: 27 g | Dietary fiber:
6g | Sugars: 5 g | Protein: 26 g
Ingredients
2 (1 pound) chicken breast filets, skinless, sliced into
strips
1 tablespoon canola oil
1 teaspoon dried oregano, optional
1/2 teaspoon black pepper
Kosher or sea salt to taste
1 red bell pepper, cored, seeded, sliced into
strips
1 green bell pepper, cored, seed, sliced into
strips
1 sweet onion, thinly sliced
4 slices 2% Provolone cheese
4 4" crusty wheat rolls
Directions
Preheat oven to 475 degrees.
Season chicken with salt, pepper and oregano. In a large
skillet add oil, turn to mediumhigh heat,
add chicken and brown on both sides. Add peppers and
onions and continue cooking until tender.
Place open rolls on a cookie sheet, add cooked chicken,
peppers and onions, top off with a cheese
slice on each roll. Place rolls in oven and heat until
cheese is melted.
Skinny Mini Blueberry
Cheesecakes
Yields: 8 servings | Serving Size: 1 (3.2 oz) dish |
Calories:138 | Total Fat: 2 g | Saturated Fat: 0 g | Trans Fat: 0 g
| Previous Points: 2 | Points Plus: 4 | Cholesterol: 3 |
Carbohydrates: 27 g | Sodium: 110 mg | Dietary Fiber: 3 g |
Sugars: 22 g | Protein: 4 g |
Ingredients
1/2 cup fatfree cream cheese
2 tablespoons Coconut Palm Sugar
1/2 cup lowfat Greek yogurt
2 teaspoons freshly squeezed lemon juice
1/4 cup blueberry preserves, no sugar added (I used
Polaner All Fruit)
1 cup fresh whole blueberries
8 Mini Dessert Dishes, 34 ounces
For the crumb layer (optional):
1/3 cup whole almonds
4 dates, no sugar added
Directions
In a medium mixing bowl, add cream cheese, sugar, yogurt
and lemon juice, beat with an electric
mixer until smooth and sugar is dissolved, about 3
minutes. Refrigerate until ready to use.
In a small bowl, combine preserves and
blueberries.
If making a crumb layer, add almonds to a food processor
and pulse until a crumb consistency, being
careful not to turn into flour. Add dates and pulse until
combined. Evenly divide 1/2 almond and date
mixture among the dessert dishes, if using.
Add 1/2 cheesecake & yogurt batter to individual
serving containers, spoon in 1/2 blueberry mixture,
add one additional layer of each. Refrigerate 2 3 hours
before serving.
Garnish with a sprig of mint if desired.
These desserts are perfect for preparing ahead of time and
enjoying one a day to satisfy that sweet
craving. This mini dessert can be placed in a freezer safe
dish for enjoying at a later date.
3
- 2 - 1 Cake
Servings: 1
Serving Size: 1 cake (this
does not include additional toppings)
Points+: 2 pts+
3 Tbsp dry cake mix (any
flavor)
2 Tbsp water
For each individual cake
serving, take out 3 tablespoons of the dry cake mix
and combine it with 2 tablespoons of
water
in a small microwave-safe
container.
Microwave on high for 1 minute, and you have your own instant individual little
cake.
Keep remaining cake mix
stored in the ziploc bag and use whenever you feel like a treat!
You can top each cake with a
dollop of fat free whipped topping and/or some fresh fruit.
Try various flavors of cake
mix like carrot, red velvet, pineapple, lemon, orange, etc. The flavor
possibilities are endless!
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. Find us on FB and ask to join
our own private
support group!
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