MIDWEEK MINUTES February 28, 2015
Midweek
Minutes
February 28,
2015
Hello,
Winners!
I think March is coming in
like a lion. What do you think? Regardless, March is going to
be another, crazy, busy month! Congratulations to the Blue Hill girls'
basketball team who will be going to play at the first round of the state
tournaments on Thursday!
March will be busy with basketball, Girl Scout cookies,
Lent, St. Patrick's Day, SPRING break, the time change, tax time, school
concerts, prom planning, yearbook deadlines, and who knows what else? I’m ready
for the weather to warm up, but I’m not ready to have the days fly by. I
apologize for not posting the newsletter on the member Facebook page. I don’t
see much action on there. I was hoping that members would like communicating
with each other (who’s got your back?) because the last time I joined Weight
Watchers as a member, one of the BEST support tools I had was with other Weight
Watchers’ members I met online. I still communicate with them after all these
years even though this is my “busy season”, and I don’t get to that message
board much. I sincerely hope that you aren’t as busy and can post on our
private Facebook page “Zig’s Winners.” It’s not my board. It’s YOUR board.
Are you ready for spring? I hope you are planning to make
regular Weight Watcher meetings part of your spring agenda!!! We’ve been a
little light on the attendance in Superior. Hastings is picking up nicely, and
one of the things that I am sure I will try not to let slide are my own meetings
that I attend as a member. Unfortunately for me, I will be missing some of my
meetings I personally attend as a member due to school stuff, but I am still
tracking and working the program. So, I’m a lion!
Are you
more like the LION or the LAMB in your weight management efforts? Are you
mindfully doing those things that will get you closer to your goal, or are you
hanging back and making excuses? Do you have a friend that is dreading spring
and wanting to shed some of those winter pounds? Grab your friend and come to a
meeting! Haven't been to a meeting yourself in awhile? Come on back! Can't
stay for the meeting because of commitments? It’s okay. Come in and weigh and
see what new products we have for sale.
The
best case scenario is to be a LION and not a LAMB on the program! Be the best
you can be today! Plan your meals. Move a little more. This week, take time
for yourself to come to a meeting. You really will be glad you did! See you
there! –Zig
Definitely LIONS with
these Member Milestones!
Superior: -3.8
lbs.
Hastings: –9.6
lbs.
15 lb.
star
Angie U. ( H
)
Sarah W. ( H
)
Carrie R. ( H
)
BIGGEST
LOSER
Janice M. (
S )
Sarah W. (
H )
Who's Got Your Back?
Tap into the sources of support in your
life — and see how it can pay off!
In the memorable words of '70s singer Bill Withers, "We all
need somebody to lean on." It's especially true when you're trying to lose
weight. Social support can not only help you shed pounds, it can also help
you maintain weight loss. It can give you
encouragement, fresh strategies you might not have thought of and even a
metaphorical kick in the pants when you need it.
In this week's meeting, you identified who (or what) in your life might help with particular challenges you face on Plan. Of course, your frontline support is your meeting. And you can probably name a good friend or two who encourages and cheers you on. But you can find simpatico voices and thoughtful advice in lots of places. Take the Message Boards: If you're a 30-something dad, or a Lifetime Member seeking new food ideas or a new mom trying to fit in exercise, there are boards with people just like you sharing their it-worked-for-me tips. Or if you're on Facebook, head on over to our page to add comments, post photos and check out the daily tips and motivators.
Other sources of support? Family and friends who are also looking to make healthy changes can be a natural fit, since you can support each other. Maybe there's a cousin who's trying to get his cholesterol numbers down or your neighbor is looking for a walking buddy. But many of your nearest and dearest might be less familiar (and, perhaps, less immediately on board) with your weight loss or healthy living efforts. You'll want to enlist their support and then steer their feedback in a positive direction. A few pointers for getting them on your side:
Plan for the specific help you want or need.
Do you benefit from compliments, or prefer that trigger foods be removed from view, or crave an exercise buddy? It's easier to be clear if you have thought things out in advance.
Then ask!
Whether you're aiming for someone to stop doing something (asking you if you want dessert), or you hope to have someone start doing something (asking if you want to go for a walk after dinner instead) — or both! — keep your tone warm but firm. If they've helped you in the past, express your appreciation for that; the reminder can help them feel invested in your success with this endeavor, too. To make the asking easier, consider: Maybe your target wants to lose a little weight or become more active himself.
Play up the good in your lifestyle changes.
If you're in a positive frame of mind about weight loss, and can share with family and friends how your improved mobility, happiness and health will enhance all of your lives, they're more likely to cheer your efforts. Tell your kids that you're dialing down the family's nightly ice-cream fest so you'll have more energy to participate in activities with them. See? You both win!
Be ready to stand up for yourself.
You may get some grousing at first, and some subtle (or not-so) pressure to make unhelpful choices, especially when, say, you're out with friends for happy hour. Nicely shake it off, and remind them you're counting on them to have your back.
In this week's meeting, you identified who (or what) in your life might help with particular challenges you face on Plan. Of course, your frontline support is your meeting. And you can probably name a good friend or two who encourages and cheers you on. But you can find simpatico voices and thoughtful advice in lots of places. Take the Message Boards: If you're a 30-something dad, or a Lifetime Member seeking new food ideas or a new mom trying to fit in exercise, there are boards with people just like you sharing their it-worked-for-me tips. Or if you're on Facebook, head on over to our page to add comments, post photos and check out the daily tips and motivators.
Other sources of support? Family and friends who are also looking to make healthy changes can be a natural fit, since you can support each other. Maybe there's a cousin who's trying to get his cholesterol numbers down or your neighbor is looking for a walking buddy. But many of your nearest and dearest might be less familiar (and, perhaps, less immediately on board) with your weight loss or healthy living efforts. You'll want to enlist their support and then steer their feedback in a positive direction. A few pointers for getting them on your side:
Plan for the specific help you want or need.
Do you benefit from compliments, or prefer that trigger foods be removed from view, or crave an exercise buddy? It's easier to be clear if you have thought things out in advance.
Then ask!
Whether you're aiming for someone to stop doing something (asking you if you want dessert), or you hope to have someone start doing something (asking if you want to go for a walk after dinner instead) — or both! — keep your tone warm but firm. If they've helped you in the past, express your appreciation for that; the reminder can help them feel invested in your success with this endeavor, too. To make the asking easier, consider: Maybe your target wants to lose a little weight or become more active himself.
Play up the good in your lifestyle changes.
If you're in a positive frame of mind about weight loss, and can share with family and friends how your improved mobility, happiness and health will enhance all of your lives, they're more likely to cheer your efforts. Tell your kids that you're dialing down the family's nightly ice-cream fest so you'll have more energy to participate in activities with them. See? You both win!
Be ready to stand up for yourself.
You may get some grousing at first, and some subtle (or not-so) pressure to make unhelpful choices, especially when, say, you're out with friends for happy hour. Nicely shake it off, and remind them you're counting on them to have your back.
JUST
IN . . .CHECK OUT THE AWESOME NEW PRODUCTS!!!
The latest issue of WW Magazine! Grab
a copy to get EIGHT recipes for delicious and healthy fries,
tips
on how to make happy hour a little
happier (without breaking the PointsPlus value bank) and one Member's awesome
tip on
how she recharges at the end of each
day to get ready for the next!
Rise & Shine Challenge: Week 2
Shake off those winter blues and
welcome spring with this fun, invigorating challenge!
Let’s face it: The Hollywood version of gently stretching
awake in a sunny room is a myth for most of us. We grunt into
semi-consciousness, smack the snooze button and once again wrestle enough
bedcovers away from the snoring spouse in order to get another seven minutes of
desperate shuteye.
But it is possible to make some small tweaks to your morning routine that will return maximum benefits. Just think of the sense of achievement you’ll get from checking off so many of your health to-dos before other people have even started their day!
This mix-and-match challenge will give you the tools you need for starting your day in a positive, powerful way. We will give you some exercise routines to choose from — a mix of cardio, strength/toning and stretching/relaxation — as well as some delicious yet easy breakfasts to charge your batteries for the day, and some motivation to get you kick-started. Pick at least one workout of each type, for a minimum of three morning workouts per week, and schedule in a healthy breakfast every day. That’s all there is to it!
Before you begin, print out our weekly worksheet. On it, you will be able to schedule your workouts and breakfasts, and get your daily dose of motivation. Put it where you’ll see it first thing — even tape it to your alarm clock so you’ll have to reach under it to turn the buzzer off! (Just no hitting the snooze button.) Also, head over to the Community to participate in this Challenge there; you'll be able to compare notes with other participants and up the ante when it comes to accountability!
Bump up your breakfastLast week, we reminded you why eating breakfast was so important. This week, and for the next two weeks, we will give you a bevy of breakfast ideas, starting with a focus on a highly healthy and convenient prepackaged food: Eggs. They’ve gotten a bad rap over the years because they contain a high amount of dietary cholesterol — but that is not the type of cholesterol normally associated with heart disease. In fact, the type of cholesterol obtained from food serves many important functions in your body: It's involved in the manufacture of vitamin D, aids in the digestion of fatty foods and assists in the production of certain hormones.
This week, your breakfast task is simply to try something different (and, it goes without saying, to make sure you eat breakfast every day). We can all get stuck in a rut, making the same bowl of cereal or English muffin every day, so try at least one of these egg recipes.
Egg recipesSteak and Eggs
Our simple, speedy version of this diner favorite is a protein-packed breakfast that feels indulgent.
Bacon, Egg and Hash Brown Stacks
This tasty morning feast can be prepared in advance and reheated in the microwave.
Bacon, Egg and Spinach Breakfast Stacks
You can make these totally vegetarian by swapping out the bacon for roasted peppers or asparagus —and maybe even cross off a veggie serving while you’re at it.
Tex-Mex Scrambled Eggs
You can dial up the heat on these by bumping up the chili powder and/or including the seeds from the jalapenos.
Work out smarter
Last week, we left the exercise portion up to you; after all, lots of people simply aren’t used to getting their daily workouts in before the rest of the world gets going.
Now you’ve made it up, though, here are three 20-30 minute workouts to get you energized for the day. Schedule them on whichever days you want, or even combine them — there’s a mix of cardio, strength and relaxation moves so you won’t get bored. Cardio: Morning shadowboxing
Subscribers can watch our One-Two Punch Workout video for more ideas.
Warm up: Standing tall and strong, inhale and bring arms up. Exhale, bring arms down to the side. Repeat to the rhythm of your music. When you feel comfortable, bend your legs while exhaling and straighten while stretching your arms. Repeat until your morning creaks get looser and you feel ready moving on.
Find Your groove: March for 16 beats, keeping your knees lifted and shoulders back. Take 4 touch-steps to each side. Repeat until your steps match the music and you’re ready to move on.
Punch it out: Move your right foot diagonally in front of your left, while still maintaining a touch-step rhythm. Make your first jab-punch with your right hand extended out over right leg, followed by a left-handed quick cross-punch. Both hits should aim for the same place, with your core twisting. Continue the jab-cross for 8 beats. Switch sides, and repeat with a left jab and a right cross.
When you’ve got the flow, try mixing up your punches. Jab-Cross-Jab, Jab-Cross-Uppercut and Jab-Cross-Hooks are easy to keep with a beat. Remember to do each combination on both sides. If you feel comfortable, add knees, elbows, bob-and-weaves and kicks into your routine.
Mix It Up: When you come to an end of a song, try doing jumping jacks until a new one starts.
Cool Off: Repeat warm up, but keep your feet moving. Try a grapevine, 3-point-turn or continue with touch-steps. Remember to inhale as you move your arms up, and exhale while bringing them down. Stretch out your arms and legs (try lunges and toe-touches). Strength: Fab abs (and everything else)
A Full Body Toning Workout is available for Subscribers.
Pre/post workout: Clear your workout space and keep a floor mat, hand weights and water handy. Stretch for a few minutes after your workout as well.
Warm up: March in place for a minute or two, then stretch out. Try leaning forward to touch your toes or by bending and straightening your knees a few times.
Abs:
Cross arm crunches – On your back, bend your knees
and cross arms across chest. Crunch forward by pushing lower back into the mat
and engaging your abdominal muscles, exhaling as your shoulders lift off the
floor. Inhale as you return to starting position. Repeat 10 times, or as long as
you feel comfortable.
Crunch variations – Try holding a 5 pound weight (or
medicine ball for a more advanced workout) above your chest with both hands, or
“crunching” to the side, engaging your oblique muscles.
Cobra stretch – Lie on your stomach and position
hands beneath shoulders. Push up gently while arching back, keeping your lower
body on the floor. Hold stretch for 10-15 seconds, breathing normally.
Subscribers can view our Beginner or Advanced ab
workouts.
Legs: Try alternating squats and lunges to really feel the burn. Remember to keep your back straight and shoulders relaxed.
Arms: Dumbbell presses (either overhead or basic curls) will quickly tone up arms. You may find them a lot easier to do while listening to music and keeping the beat with your repetitions. Also, try besting your number of push-ups (triangle/knee or regular) every week. Relaxation – Make morning “me” time
Savasana/Corpse Pose is a great way to start a calm and focused morning. Lie with your back flat on a mat (or stay in bed) with your feet and knees slightly apart. Let your feet relax, tuck chin slightly to chest, and move arms away from your sides, with palms facing upwards. While you concentrate on deep abdominal breathing, allow your body and mind to completely relax. Hold this pose (remember to continue deep breathing) for 5 minutes. Make sure you don’t fall asleep again, or have another alarm ready just in case you start drifting! For more yoga, subscribers can view our Yoga For Beginners workout.
But it is possible to make some small tweaks to your morning routine that will return maximum benefits. Just think of the sense of achievement you’ll get from checking off so many of your health to-dos before other people have even started their day!
This mix-and-match challenge will give you the tools you need for starting your day in a positive, powerful way. We will give you some exercise routines to choose from — a mix of cardio, strength/toning and stretching/relaxation — as well as some delicious yet easy breakfasts to charge your batteries for the day, and some motivation to get you kick-started. Pick at least one workout of each type, for a minimum of three morning workouts per week, and schedule in a healthy breakfast every day. That’s all there is to it!
Before you begin, print out our weekly worksheet. On it, you will be able to schedule your workouts and breakfasts, and get your daily dose of motivation. Put it where you’ll see it first thing — even tape it to your alarm clock so you’ll have to reach under it to turn the buzzer off! (Just no hitting the snooze button.) Also, head over to the Community to participate in this Challenge there; you'll be able to compare notes with other participants and up the ante when it comes to accountability!
Bump up your breakfastLast week, we reminded you why eating breakfast was so important. This week, and for the next two weeks, we will give you a bevy of breakfast ideas, starting with a focus on a highly healthy and convenient prepackaged food: Eggs. They’ve gotten a bad rap over the years because they contain a high amount of dietary cholesterol — but that is not the type of cholesterol normally associated with heart disease. In fact, the type of cholesterol obtained from food serves many important functions in your body: It's involved in the manufacture of vitamin D, aids in the digestion of fatty foods and assists in the production of certain hormones.
This week, your breakfast task is simply to try something different (and, it goes without saying, to make sure you eat breakfast every day). We can all get stuck in a rut, making the same bowl of cereal or English muffin every day, so try at least one of these egg recipes.
Egg recipesSteak and Eggs
Our simple, speedy version of this diner favorite is a protein-packed breakfast that feels indulgent.
Bacon, Egg and Hash Brown Stacks
This tasty morning feast can be prepared in advance and reheated in the microwave.
Bacon, Egg and Spinach Breakfast Stacks
You can make these totally vegetarian by swapping out the bacon for roasted peppers or asparagus —and maybe even cross off a veggie serving while you’re at it.
Tex-Mex Scrambled Eggs
You can dial up the heat on these by bumping up the chili powder and/or including the seeds from the jalapenos.
Work out smarter
Last week, we left the exercise portion up to you; after all, lots of people simply aren’t used to getting their daily workouts in before the rest of the world gets going.
Now you’ve made it up, though, here are three 20-30 minute workouts to get you energized for the day. Schedule them on whichever days you want, or even combine them — there’s a mix of cardio, strength and relaxation moves so you won’t get bored. Cardio: Morning shadowboxing
Subscribers can watch our One-Two Punch Workout video for more ideas.
Warm up: Standing tall and strong, inhale and bring arms up. Exhale, bring arms down to the side. Repeat to the rhythm of your music. When you feel comfortable, bend your legs while exhaling and straighten while stretching your arms. Repeat until your morning creaks get looser and you feel ready moving on.
Find Your groove: March for 16 beats, keeping your knees lifted and shoulders back. Take 4 touch-steps to each side. Repeat until your steps match the music and you’re ready to move on.
Punch it out: Move your right foot diagonally in front of your left, while still maintaining a touch-step rhythm. Make your first jab-punch with your right hand extended out over right leg, followed by a left-handed quick cross-punch. Both hits should aim for the same place, with your core twisting. Continue the jab-cross for 8 beats. Switch sides, and repeat with a left jab and a right cross.
When you’ve got the flow, try mixing up your punches. Jab-Cross-Jab, Jab-Cross-Uppercut and Jab-Cross-Hooks are easy to keep with a beat. Remember to do each combination on both sides. If you feel comfortable, add knees, elbows, bob-and-weaves and kicks into your routine.
Mix It Up: When you come to an end of a song, try doing jumping jacks until a new one starts.
Cool Off: Repeat warm up, but keep your feet moving. Try a grapevine, 3-point-turn or continue with touch-steps. Remember to inhale as you move your arms up, and exhale while bringing them down. Stretch out your arms and legs (try lunges and toe-touches). Strength: Fab abs (and everything else)
A Full Body Toning Workout is available for Subscribers.
Pre/post workout: Clear your workout space and keep a floor mat, hand weights and water handy. Stretch for a few minutes after your workout as well.
Warm up: March in place for a minute or two, then stretch out. Try leaning forward to touch your toes or by bending and straightening your knees a few times.
Abs:
Legs: Try alternating squats and lunges to really feel the burn. Remember to keep your back straight and shoulders relaxed.
Arms: Dumbbell presses (either overhead or basic curls) will quickly tone up arms. You may find them a lot easier to do while listening to music and keeping the beat with your repetitions. Also, try besting your number of push-ups (triangle/knee or regular) every week. Relaxation – Make morning “me” time
Savasana/Corpse Pose is a great way to start a calm and focused morning. Lie with your back flat on a mat (or stay in bed) with your feet and knees slightly apart. Let your feet relax, tuck chin slightly to chest, and move arms away from your sides, with palms facing upwards. While you concentrate on deep abdominal breathing, allow your body and mind to completely relax. Hold this pose (remember to continue deep breathing) for 5 minutes. Make sure you don’t fall asleep again, or have another alarm ready just in case you start drifting! For more yoga, subscribers can view our Yoga For Beginners workout.
THIS WEEK
ONLY
Plan & Track on
sale 3/1-3/7 for $5.00
ALSO . .
.while they last . . .
Permanently Discounted
while supplies last: Creamy Coconut Smoothies and Dulce de Leche Mini Bar for
$4.95
BAD WEATHER: If there will be a meeting
cancellation due to SNOW, etc., please stay tuned to NTV or NBC NEBRASKA
(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.
NEXT WEEK’s
MEETING
It’s a good
one!
Have you ever eaten when
you weren’t hungry? Then this
meeting is one you won’t
want to miss!
Member
Recipes
Ancho Fish Tacos with Red Cabbage
Slaw
Servings: 4
Serving Size: 2 tacosWeight Watchers® PointsPlus®: 7 *
Servings: 4
Serving Size: 2 tacosWeight Watchers® PointsPlus®: 7 *
1 lb. firm white fish (I used
cob but tilapia, mahi mahi, haddock, or red snapper would all be
great)
- 1 tbsp. vegetable oil
- 1.5 tbsp. lime juice
- 1/2-1 tbsp. ancho chile powder
- 1/2-1 jalapeno, chopped
- 1/4 cup cilantro
- Salt and pepper
- For the slaw
- 2 cups red cabbage
- 1 carrot, grated
- 4 green onions, sliced
- 1 tbsp. low-fat mayonnaise
- 1 tbsp. lime juice
- 1 packet Stevia or 1 tbsp. honey
- 1/2 tsp. cumin
- Salt and pepper
- 8 small corn or flour tortillas (Use low carn tortillas to lettuce wraps for low carb)
Instructions
- Season the fish with salt and pepper. Add to a container or resealable bag with vegetable oil, lime juice, chile powder, jalapeno, and cilantro. Let marinate for 15 minutes on the counter.
- Preheat the grill to medium high heat.
- Stir together the mayonnaise, lime juice, Stevia (honey), and cumin to create the dressing for the slaw. Toss with the cabbage, carrots, and green onions. Set aside.
- Place the fish on a piece of foil and place on the grill. Grill for 6-8 minutes or until flaky.
- Warm tortillas directly on the grill, for about 30 seconds on each side.
- Assemble the tacos with the fish and slaw. Add avocado for an extra special treat.
Fish tacos
adapted from Bobby Flay.
Southwestern Protein
Breakfast Burrito
- 6 cups baby spinach, loosely packed
- 1 (15 ounce) can black beans, rinsed and drained
- 4 egg whites
- 2 eggs
- 1/2 cup reduced fat feta cheese
- 1/2 cup salsa (recipe), optional Pico de Gallo
- 6 tablespoons Greek yogurt, fat-free
- Kosher or sea salt to taste
- 6 (8" whole wheat) wraps or tortillas
Directions
To warm tortillas, preheat oven
to 300 degrees. Stack tortillas, wrap in foil, place on a cookie sheet and warm
15 minutes while preparing ingredients.
In a bowl, scramble eggs with a
fork until homogenous. Add to a non-stick skillet, over medium-low heat, and
stir frequently until cooked through.
Meanwhile, place spinach in a
food processor and pulse until chopped, or use a knife to dice
leaves.
In a large skillet over medium
heat, add black beans and spinach. Heat until spinach is wilted, approximately 3
minutes.
Evenly distribute eggs, spinach
and bean mixture in the middle of the wraps (leaving about 2" on one end for
folding), and spoon cheese, salsa and Greek yogurt evenly over the filing. Fold
wraps over and under on the ends.
6 servings @ 7
PP
Weight
Watchers Baked FishPointsPlus® Value:
6
Servings: 4
Serving Size: 6 oz of fish
Serving Size: 6 oz of fish
24 oz of flaky white fish (for this recipe I used
haddock) – 4 6 oz fillets
15 reduced fat ritz crackers
1.5 tbsp butter (room temperature)
1 tbsp fresh parsley
1 tbsp lemon juice
Salt and freshly ground pepper
15 reduced fat ritz crackers
1.5 tbsp butter (room temperature)
1 tbsp fresh parsley
1 tbsp lemon juice
Salt and freshly ground pepper
1. Turn your oven up to 500 degrees. You could use
the broiler, but the fish cooks more evenly on a rack in the oven.
2. In a ziploc bag or in a food processor, crush the
ritz crackers into small breadcrumb like pieces. Then mix the ritz crackers
with butter, parsley, and lemon juice in a small bowl. This creates the
stuffing for the baked fish.
3. Salt and pepper your fish and then press the
stuffing on top. Place in the oven on a shallow baking dish for 5-7 minutes.
The fish is ready when it flakes away. For a thinner fish, you may not need to
cook for as long.
Shrimp
Scampi
4 teaspoons olive oil
1 1/4 pounds medium, shrimp, peeled (tails left on) and deveined
6-8 garlic cloves, minced
1/2 cup low sodium chicken broth
1/2 cup dry white wine
1/4 cup fresh lemon juice
1/4 cup plus 1 tablespoon minced parsley
1/4 teaspoon salt
1/4 teaspoon freshly ground pepper
4 lemon slices
4 teaspoons olive oil
1 1/4 pounds medium, shrimp, peeled (tails left on) and deveined
6-8 garlic cloves, minced
1/2 cup low sodium chicken broth
1/2 cup dry white wine
1/4 cup fresh lemon juice
1/4 cup plus 1 tablespoon minced parsley
1/4 teaspoon salt
1/4 teaspoon freshly ground pepper
4 lemon slices
In a large nonstick skillet, heat the oil. Sauté the shrimp until just pink, 2 to 3 minutes.
Add garlic and cook, stirring constantly, about 30 seconds. With a slotted spoon transfer the shrimp to a platter and keep hot.
In the skillet, combine broth, wine, lemon juice, 1/4 cup of the parsley, salt and pepper; bring to a boil. Boil uncovered until sauce is reduced by half; spoon over shrimp.
Serve garnished with lemon slices and sprinkled with the remaining tbsp of parsley.
Makes 4 Equal Servings
PointsPlus®
Value: 4
Skinny Tuna
Sandwich
1 (5 oz) can chunk white
albacore tuna, packed in water, drained and rinsed with water
1½ tablespoons light mayonnaise
(I like Best Foods Light)
1½ tablespoons pickle
relish
2 Oroweat Honey Wheat Sandwich
Thins, see shopping tip
Spicy brown mustard or regular
yellow mustard
Tomato slices
Romaine lettuce
leaves
1. In a bowl, add the drained
tuna, mayonnaise, pickle relish and mix together.
2. Split open the sandwich thins
and spread each inside piece with mustard.
3. Divide the tuna and spread on
the bottom side of each sandwich thin. Top each sandwich with tomato and
lettuce. Add each sandwich top, mustard side in. Cut in half and
serve.
Country Fried
Steak
serves 4
PointsPlus®
Value: 8
from
"Healthy
Cooking"
salt, garlic powder, pepper, onion powder
½ c. buttermilk
¾ c. + 4-½ tsp. flour, divided
1 T. canola oil
4-½ tsp. butter
1 c. 2% milk
Cut steak into four serving pieces; pound to ¼" thickness.
Sprinkle steaks with seasonings.
Place buttermilk and ¾ c. flour in separate bowls. Dip steaks in buttermilk, then flour.
In a large skillet, cook steaks in oil for 3-4 minutes per side or until meat is no longer pink. Remove and keep warm.
In a small saucepan, melt butter. Stir in remaining flour until smooth; gradually add milk. Brink to a boil and cook for 1 minute or until thickened. Season with salt and pepper. Serve with steak.
Banana Split
Pie
2011 Hungry Girl. All Rights
Reserved.
8 servings
1 1/2 cups sliced strawberries
2 cups fat-free whipped topping, thawed from
frozen
2 tablespoons light chocolate syrup
1 tablespoon crushed dry-roasted peanuts
Set out all of your ingredients so your ice cream
doesn't melt too much once you start assembling.
Once slightly softened, scoop ice cream into a
large pie pan and spread into an even layer along the bottom. Evenly place
strawberry slices
flat over the ice
cream, pressing down lightly so
they adhere.
Put whipped topping in a bowl. Add pudding and
mix thoroughly. Spread pudding/topping mixture into a smooth layer over the
strawberries.
Sprinkle with nuts and evenly place the cherries
on top of the pie. Freeze for about 4 hours (or overnight), until completely
firm.
Allow the pie to sit at room temperature for 5
minutes before slicing. Cut into 8 slices and enjoy!
PER SERVING (1/8th of pie, 1 slice): 172
calories, 3.5g fat, 73mg sodium, 33g carbs, 2g fiber, 19.5g sugars, 3g
protein
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!
Comments
Post a Comment