MIDWEEK MINUTES March 7, 2015
Midweek
Minutes
March 7,
2015
Hello,
Winners!
I am not a fan of Daylight
Saving Time. Sorry. It takes me a few weeks to get used to the transition. I
do not like getting up earlier. I don’t like wanting to go to bed before it’s
dark. I do, however, like the promise of spring.
As I start writing
this on Thursday, I am going to drive to Lincoln today for the State Girls
Basketball tournament. I will enjoy seeing all the cranes heading over the
Platte River. They have been migrating for a couple of weeks, and it’s cool to
watch them.
It’s Friday. The
girls won yesterday and lost today. They will play in the consolation game on
Saturday. It was a very close game. It is the best our girls’ team has ever
done. They have gone to state 5 times, and this is the first time they have
ever played in the semi-finals. I’m so very proud of their efforts! We’ll be
back next year!
Isn’t that like our
weight loss efforts? Many times we have tried, gotten to a certain point, and
never made it further? Have you asked yourself why that is? Surely, it couldn’t
be because we didn’t try. Something happened. Regardless of what that is, the
girls on the basketball team never gave up. They fouled. They got injured.
Their decisions backfired. BUT, they NEVER gave up.
We have that choice
too. Whether it’s our first time at Weight Watchers or our 15th. Let’s not
give up. What needs to happen for us to hang in there through emotional eating,
lapses in activity, illness and injuries, or whatever? My almost lifelong
journey with Weight Watchers has taken many detours. Even in the 17 years I
have been a staff member, the road has not always been smooth. Sometimes I
coasted. Sometimes I really worked hard. It has not been a perfect journey,
and yours won’t be either.
Words to remember?
If I don’t do anything, I won’t change anything. See you in the meeting room!
-Zig
Awesome Member Milestones
Superior: –12.4
lbs.
Hastings: –21.6
lbs.
1o lb.
star
Amy C. ( H
)
Angie U. ( H
)
5%
Janet B. (
H )
BIGGEST
LOSERS
Jon A. ( S
)
Angie U. (
H )
Eating Food — or Your Feelings?
If you
sometimes eat to satisfy emotions instead of hunger, here's
help.
Ever consoled yourself with a candy
bar, celebrated with a cheeseburger or chomped your way through a bag of chips
while tackling a stressful work project? Few among us haven't done so.
When we seek comfort or pleasure from eating (as opposed to satisfying physical
hunger), we typically crave foods that are loaded with fat and sugar. While
eating those so-called "comfort" foods can ease your feelings in the short term,
it won't address what's really behind your cravings. And it can be decidedly
less than comforting when that emotional eating leads to weight gain, which in
turn can trigger negative feelings and even more overeating. In your meeting
this week, you learn how to identify what might drive you to eat besides hunger:
not wanting to waste food, being influenced by others, the clock saying it's
time to eat — and, of course, emotions. That last one is a biggie. Let's dive a
little deeper into it, and see how to minimize emotional eating.
Take back control
If you're surrounded by unhealthy foods that make it hard for you to stay in control when your emotions are on an even keel, just imagine how much harder it is to face your edible kryptonite when you're stressed, sad, anxious or excited. So, first things first: Eliminate trigger foods from spaces you can control, like your kitchen, car and office desk (because you can't eat it if you don't have it). Near food that's calling your name? Say "sayonara" and go somewhere else.
Reach out for help
Remember your Spaces tool is loaded with simple strategies to help you stay on course wherever you happen to be. Other resources that can help put a welcome roadblock in the way of emotional eating: Pre-tracking, which makes you more likely to stick with your Plan. And you can find smart voices and advice from the Community.
Turn to the expert: you
Only you know what makes you to turn to food at certain times. Spend a few minutes thinking about the questions below. They can help you identify triggers and find healthy, food-free ways to deal.
Take back control
If you're surrounded by unhealthy foods that make it hard for you to stay in control when your emotions are on an even keel, just imagine how much harder it is to face your edible kryptonite when you're stressed, sad, anxious or excited. So, first things first: Eliminate trigger foods from spaces you can control, like your kitchen, car and office desk (because you can't eat it if you don't have it). Near food that's calling your name? Say "sayonara" and go somewhere else.
Reach out for help
Remember your Spaces tool is loaded with simple strategies to help you stay on course wherever you happen to be. Other resources that can help put a welcome roadblock in the way of emotional eating: Pre-tracking, which makes you more likely to stick with your Plan. And you can find smart voices and advice from the Community.
Turn to the expert: you
Only you know what makes you to turn to food at certain times. Spend a few minutes thinking about the questions below. They can help you identify triggers and find healthy, food-free ways to deal.
- What emotions or situations make me feel like reaching for food? Really think about this one. In addition to the usual suspects — stress, anger, sadness, and frustration — feelings like boredom, excitement, even happiness, might also be triggers.
- How will I feel if I eat this; how will I feel if I don't? Those are a powerful pair of questions, not least because they can promote mindfulness, which is a great weight-loss tool. Think about the short-term impact of eating the food (maybe you're comforted, or distracted). And then consider the longer-term fallout: Will you feel guilty or angry with yourself for "giving in"? If you don't eat the food, imagine how differently you'll feel.
- What non-food activities could make you feel better instead? These don’t need to be super-fancy or out-of-the ordinary. A hot bubble bath can be both relaxing and refreshing. A brisk walk is a great way to clear your head, get away from temptations, and earn activity PointsPlus® values). Reading a magazine or playing a game on your phone can provide a few minutes of pleasant distraction. Turning to a non-food solution to address a feeling is called "reframing." This technique both sidesteps the danger of eating something you might regret, and solves for whatever emotional hole needs filling. (Check out the reframing exercise on page 5 of your Weight Watchers Weekly to practice this healthy switcheroo.)
DAYLIGHT SAVINGS!
Oatmeal &
Smoothies on sale 3/8 - 3/28 for $4.95
Snack Bars on sale
3/8-3/28 for $3.95
A quote by Member Wanda: “Bought the 4-week target workout DVD.
I love it. 10 minutes is all you need and
man do I feel it.”
How to Fix Bad Food Habits
Clean your
plate, your mom always said. Get the most you can for your money. Never throw
anything away. Here are some deep-down lessons about food and emotional eating
that we can help you unlearn.
Every time you sit down to a meal, your mind is busy
digesting as much information as your stomach — messages which could be making
or breaking your weight-loss resolve.
"These eating lessons, which we absorb from our parents, peers, advertising and our internal self-talk have a big influence over when, what and how much we eat," says Jackie Raha, manager of Weight Watchers Group Service Development, who has extensive experience in clinical counseling and creates success strategies such as Weight Watchers 10 Tools for Living.
But unlearning lessons that may be making you eat may be as easy as recognizing what they are. Here are some of the most deep-seeded food lessons, and some tips on how you can unlearn them:
"These eating lessons, which we absorb from our parents, peers, advertising and our internal self-talk have a big influence over when, what and how much we eat," says Jackie Raha, manager of Weight Watchers Group Service Development, who has extensive experience in clinical counseling and creates success strategies such as Weight Watchers 10 Tools for Living.
But unlearning lessons that may be making you eat may be as easy as recognizing what they are. Here are some of the most deep-seeded food lessons, and some tips on how you can unlearn them:
- "Clean your plate" and "Waste not, want
not."
"Although applied to children with the best intentions, this food lesson teaches us to ignore our body's signals about feeling full, which can cause overeating," says Raha.
Antidote: Put your fork down between bites of food so that you eat more slowly – your body needs at least 20 minutes before your brain registers that you are full. "If you start to feel uncomfortable or full halfway through a meal, stop eating, no matter how much food is left – you've had enough," says Raha. Remember: You don't have to waste leftovers. They can always be frozen or reheated the next day. - "Get the most for your money."
This encourages an all-you-can-eat approach to meals — bad news for your waistline.
Antidote: "Start thinking of food in terms of nutritional and enjoyment value," suggests Raha. If you're tempted to get a second serving of Chinese just because it's free, think ahead to the high costs in health bills and low self-esteem that an unhealthy diet results in." - "I've had a bad day, so I deserve dessert."
Once we start rewarding ourselves with food, any event can become a trigger – we miss the bus home from work, for instance, and that's excuse enough to overindulge.
Antidote: Pursue non-food rewards and reconciliations. These may include:- Renting a hilarious comedy on video.
- Coffee with a good friend.
- Singing at the top of your lungs.
- "If I skip breakfast, I'll be able to eat a bigger
dinner."
"People who skip breakfast tend to snack on whatever is available – often foods that are high in fat and calories but low in nutrients," warns Sue Snider, a nutritional specialist and lecturer at the Animal and Food Sciences Department of the University of Delaware in Newark, Delaware. "Then by dinnertime, they feel justified in overcompensating by eating three courses or having seconds."
Antidote: "Research studies show people who eat small amounts of food throughout the day are often more successful in cutting their calorie intake," Snider says. In short: instead of skipping meals, try eating smaller healthy snacks, such as raw nuts, fruit or yogurt.
FINAL WEEK of
Join for Free – 12/28/14 – 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.
Rise & Shine Challenge, Week 3
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!
Get Your Oats On
Eating a breakfast high in fiber can help you feel full and help lower your cholesterol. Oatmeal is a great source of fiber, along with other whole grains; read more about the ton of health benefits you get from these grains in our Science Center's Whole Grains article.
However, not all oats are the same. Those packets of instant oatmeal are handy and tasty, yet they are not always a great source of fiber and they are often loaded with added sugar. Check the labels, or just listen to your hunger signals. If you're hungry a short while after eating, either switch out your breakfast, or add extra fiber and/or protein with some fruit and nuts, or a spoonful of peanut butter. Irish oats are a whole different ballgame from a taste perspective: thick and nutty, and truly satisfying to eat. They're not as tricky to make as some believe, and you can even do them in the slow cooker with some fruit and spices (try apple, raisins, cinnamon and nutmeg).
Buddy
Up
You know the old saying, "Two heads are better than one?" Well, that holds true for weight loss, too. Buddying up as you continue with the Rise & Shine challenge will be especially rewarding around the three-week mark, as you may find that excuses for turning the alarm clock off are becoming easier to find. If you’re promised to meet a friend, or you’ve roped your other half in, however, you suddenly have someone else to be accountable to.
In order to benefit from having a weight-loss buddy, however, you need to pick the right person. Partnerships work best when the following hold true:
1. You have similar behavior goals. Your buddy system will work best if your goal matches your potential partner's goals.
2. You have a similar commitment to eating right and exercising. If you are very serious about losing weight and your partner is wishy-washy, the partnership won't work.
3. Your schedules mesh. You can't jog together easily if your partner has to start work more than about 45 minutes earlier or later than you.
4. You agree to reinforce positive behavior and offer each other lots of praise. It’s great to develop healthy new behaviors, but if it’s not reinforced, it’s less likely to stick.
5. You exercise at similar intensities An effective partner not only shares your activity, but also does it at the same intensity as you. If you walk fast and your buddy dawdles, someone will have to change speeds.
If you can't find the perfect buddy in your circle of friends and acquaintances, look in your community. Post a buddy-wanted note at work, church, social organizations or the local parks and recreations department. Once you’ve found that important person, you'll both be on the road to weight loss in no time.
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!
Get Your Oats On
Eating a breakfast high in fiber can help you feel full and help lower your cholesterol. Oatmeal is a great source of fiber, along with other whole grains; read more about the ton of health benefits you get from these grains in our Science Center's Whole Grains article.
However, not all oats are the same. Those packets of instant oatmeal are handy and tasty, yet they are not always a great source of fiber and they are often loaded with added sugar. Check the labels, or just listen to your hunger signals. If you're hungry a short while after eating, either switch out your breakfast, or add extra fiber and/or protein with some fruit and nuts, or a spoonful of peanut butter. Irish oats are a whole different ballgame from a taste perspective: thick and nutty, and truly satisfying to eat. They're not as tricky to make as some believe, and you can even do them in the slow cooker with some fruit and spices (try apple, raisins, cinnamon and nutmeg).
| High-powered Oatmeal Boosts |
|---|
|
You know the old saying, "Two heads are better than one?" Well, that holds true for weight loss, too. Buddying up as you continue with the Rise & Shine challenge will be especially rewarding around the three-week mark, as you may find that excuses for turning the alarm clock off are becoming easier to find. If you’re promised to meet a friend, or you’ve roped your other half in, however, you suddenly have someone else to be accountable to.
In order to benefit from having a weight-loss buddy, however, you need to pick the right person. Partnerships work best when the following hold true:
1. You have similar behavior goals. Your buddy system will work best if your goal matches your potential partner's goals.
2. You have a similar commitment to eating right and exercising. If you are very serious about losing weight and your partner is wishy-washy, the partnership won't work.
3. Your schedules mesh. You can't jog together easily if your partner has to start work more than about 45 minutes earlier or later than you.
4. You agree to reinforce positive behavior and offer each other lots of praise. It’s great to develop healthy new behaviors, but if it’s not reinforced, it’s less likely to stick.
5. You exercise at similar intensities An effective partner not only shares your activity, but also does it at the same intensity as you. If you walk fast and your buddy dawdles, someone will have to change speeds.
If you can't find the perfect buddy in your circle of friends and acquaintances, look in your community. Post a buddy-wanted note at work, church, social organizations or the local parks and recreations department. Once you’ve found that important person, you'll both be on the road to weight loss in no time.
Fight the Boredom Munchies
Prone to eating
when you've got nothing to do? Here are 15 ways to keep busy.
What makes you blow your diet? A big presentation at work? A
fight with your hubby? Absolute boredom?
Whatever it is, you're not alone. According to Cynthia G. Last, PhD., author of The 5 Reasons We Overeat (Birch Lane Press), the trick to really understand your triggers.
Ask yourself what's wrong, and why you're using food to feel better. Talk to friends and family. And know that, as Last says, "Boredom that never feels like it goes away might be part of a depression." If you think that's the case for you, ask your doctor for help.
Another possibility, says Samantha Heller, RD, senior clinical nutritionist at the New York University Medical Center in New York City, is that overeating may be a sign of stress. You feel like you have so many things to do that you're avoiding all of them.
Whatever's the culprit, first understand your motivation, then come up with a plan. Try this:
First, analyze your pattern.
When does boredom eating become a problem for you? Mid-week? Evening? If you know when it's most likely to strike, you'll be better prepared for the battle.
Then come up with alternatives.
Plan what you'll do instead of eating the next time you're bored or stressed. "On an index card, make a list of alternate activities," says Last. "Have the list with you at all times so you can take it out when you need it."
Make sure your list is full of fulfilling things you like to do. Include a variety of things that will suit different moods and times of day. Be sure to add a few items that will help you toward your weight goal, too. Here are some ideas to get you started:
If you have 10 minutes…
Whatever it is, you're not alone. According to Cynthia G. Last, PhD., author of The 5 Reasons We Overeat (Birch Lane Press), the trick to really understand your triggers.
Ask yourself what's wrong, and why you're using food to feel better. Talk to friends and family. And know that, as Last says, "Boredom that never feels like it goes away might be part of a depression." If you think that's the case for you, ask your doctor for help.
Another possibility, says Samantha Heller, RD, senior clinical nutritionist at the New York University Medical Center in New York City, is that overeating may be a sign of stress. You feel like you have so many things to do that you're avoiding all of them.
Whatever's the culprit, first understand your motivation, then come up with a plan. Try this:
First, analyze your pattern.
When does boredom eating become a problem for you? Mid-week? Evening? If you know when it's most likely to strike, you'll be better prepared for the battle.
Then come up with alternatives.
Plan what you'll do instead of eating the next time you're bored or stressed. "On an index card, make a list of alternate activities," says Last. "Have the list with you at all times so you can take it out when you need it."
Make sure your list is full of fulfilling things you like to do. Include a variety of things that will suit different moods and times of day. Be sure to add a few items that will help you toward your weight goal, too. Here are some ideas to get you started:
If you have 10 minutes…
- Write down the foods you've eaten so far today.
- Make a grocery list of healthy foods.
- Schedule your next exercise session.
- Write an email to a friend you haven't caught up with in awhile.
- Shop online for a new fitness gadget.
- Go for a walk.
- Look through past weeks in your Weight Tracker. Check out weeks that worked, and see if there's anything you did then that you can do again this week.
- Check out the Message Boards in the WeightWatchers.com Community section.
- Read a favorite book or relax with a magazine.
- Look through healthy recipe ideas.
- Clean out your closets. Throw away clothes that are now too big, or donate them to charity.
- Go for a long bike ride.
- Start a new project. Whether it's fixing something in your house, building a bookshelf or starting a garden.
- Take your kids to the park.
- Spend the afternoon at your local museum. This will get you out of the house and walking around, and what better way to get your mind off food than to absorb a little culture?
NEXT WEEK’S
MEETING
“Mindful
Eating”
Overall, do you think you’re more
or
less likely to eat on Plan when
you’re
distracted? Let’s talk about how we
stay in control
in this crazy world!
Member
Recipes
Green Whipped Salad
1
pkg fat-free, sugar-free instant pistachio pudding mix
16
oz can of crushed pineapple, drained
8
oz fat-free whipped topping
Mix all ingredients
together. Refrigerate for 2-3 hours.
This salad can also
double as a dessert. So yummy!
(2 PP for 1/2 cup of
the salad by itself. Makes 12 servings)
Chicken Fried Steak
4 servings, 5 pp
each
1 pound trimmed top round steak
1 cup low-fat buttermilk
3/4 cup all-natural whole wheat panko-style bread crumbs
1 teaspoon garlic powder
3/4 teaspoon freshly ground black pepper, plus more to taste
1/2 teaspoon paprika
1/4 teaspoon ground turmeric
1/8 teaspoon salt
2 pinches ground red pepper
Olive oil spray
Place the steak on a clean, flat work surface. Using the toothed side of a meat mallet, pound it on both sides, until it is 1/4" thick. Cut it into 4 equal pieces. Place the pieces in a medium plastic bag and pour the buttermilk over them. Marinate in the refrigerator for at least 6 hours or overnight.
Place 2 sheets of waxed paper or parchment paper on a clean, flat work surface.
Add the panko to the bowl of a food processor fitted with a chopping blade. Process until they are fine crumbs. Spoon the bread crumbs onto a plate.
In a small bowl, mix the garlic powder, black pepper, paprika, turmeric, salt, and red pepper.
Remove 1 steak from the buttermilk and let any excess drip off. Over a sheet of waxed paper, sprinkle both sides of the steak evenly with about one-quarter of the spice mixture. Immediately transfer the steak to the crumbs. Coat both sides. Then place the breaded steak on the second sheet of waxed paper. Repeat with the remaining steaks, placing them side by side so they don't touch on the paper. Mist the tops of both sides of the steaks with spray and sprinkle with additional pepper to taste.
Place a large nonstick skillet over medium-high heat. When hot, mist it with spray. Cook the steaks for 1 to 3 minutes per side, or until the breading is crisp on the outside and the insides are cooked to desired doneness (be careful not to overcook the steaks--if you do, the breading will become soggy and fall off the steaks). Lightly mist the finished steaks with spray and serve immediately.
Makes 4 Servings
(This was made as a side dish, but the servings were large. If you wanted to make it a main meal and into 4 servings it came to 7.5 points each, round up to 8)
4 oz (dry pasta) small pasta (I used Barilla small bowties)
3 laughing cow wedges (I used the Swiss)
½ cup fat free cream (I used Land O’Lakes)
1 Package Broccoli with cheddar (I used the 3 serving size box)
2 Cheddar Cheese sticks (I used the weight watchers cheddar)
¼ Cup Parmesan cheese
Salt to taste
2 tablespoons lite butter (I used I can’t believe it’s not butter)
¼ cup reduced fat shredded cheddar cheese
Preheat oven to 400 degrees. Microwave cheesy broccoli according to the package directions and set aside. Boil pasta according to package. After pasta is drained, in a medium sized pan over medium heat add cooked pasta, cooked broccoli and cream and stir together. Add a little salt to taste (I used about ¼ teaspoon). Stir well and lower heat then add laughing cow wedges and cheddar cheese sticks broken into pieces and butter. Stir well and you’ll see it’s melting. Next mix in parmesan cheese and remove from stove. Transfer mixture to a small casserole dish sprayed with Pam (I used a glass pie plate). Sprinkle the shredded cheddar cheese on top and bake for 20 mins uncovered. After 20 mins place under broiler on for 2 mins to brown the dish.
2 small cans (or one large) water packed tuna drained
1 bag of mixed vegetables (I used a 12 oz bag)
1 cup reduced fat sour cream
1 can 98% fat free cream of chicken soup
3 oz No Yokes noodles (cooked) (weigh the noodles dry to get 3oz)
½ cup Italian bread crumbs
1 ½ Cup shredded Cheddar cheese
¼ Cup Parmesan Cheese
2 teasp Montreal chicken seasoning
1 teaspoon crushed red pepper (optional)
2 tablespoons lite butter (I used I can’t believe it’s not butter lite)
½ Cup lite cream, or milk (I use Land O Lakes fat free cream)
Preheat oven to 400 degrees. In a large saucepan over medium heat add cream of chicken soup, lite cream and sour cream. Toss in the Montreal seasoning and crushed red pepper. Stir till mixture begins to get warm, not bubbly, just warm. Add drained tuna and mix, next add mixed vegetables and keep over low heat stirring. Mix in cooked No Yokes and stir. Add in 1 cup of the cheddar cheese and gently stir. Remove from heat. Spray a large casserole dish with Pam and transfer this mixture to the dish. Sprinkle remaining cheddar cheese evenly over top of dish and set aside while you prepare your topping. Melt 2 tablespoons of butter in the microwave for 30 seconds. Mix butter with ½ cup Italian bread crumbs in a separate bowl and sprinkle bread crumb mixture evenly over casserole. Sprinkle top with parmesan cheese and bake for 40 mins covered. After 40 mins remove foil and place under broiler for 3 mins to crisp the top. Cut dish into 6 servings before you plate so you know how much equals 6.
Ingredients for Topping:
Instructions
1 pound trimmed top round steak
1 cup low-fat buttermilk
3/4 cup all-natural whole wheat panko-style bread crumbs
1 teaspoon garlic powder
3/4 teaspoon freshly ground black pepper, plus more to taste
1/2 teaspoon paprika
1/4 teaspoon ground turmeric
1/8 teaspoon salt
2 pinches ground red pepper
Olive oil spray
Place the steak on a clean, flat work surface. Using the toothed side of a meat mallet, pound it on both sides, until it is 1/4" thick. Cut it into 4 equal pieces. Place the pieces in a medium plastic bag and pour the buttermilk over them. Marinate in the refrigerator for at least 6 hours or overnight.
Place 2 sheets of waxed paper or parchment paper on a clean, flat work surface.
Add the panko to the bowl of a food processor fitted with a chopping blade. Process until they are fine crumbs. Spoon the bread crumbs onto a plate.
In a small bowl, mix the garlic powder, black pepper, paprika, turmeric, salt, and red pepper.
Remove 1 steak from the buttermilk and let any excess drip off. Over a sheet of waxed paper, sprinkle both sides of the steak evenly with about one-quarter of the spice mixture. Immediately transfer the steak to the crumbs. Coat both sides. Then place the breaded steak on the second sheet of waxed paper. Repeat with the remaining steaks, placing them side by side so they don't touch on the paper. Mist the tops of both sides of the steaks with spray and sprinkle with additional pepper to taste.
Place a large nonstick skillet over medium-high heat. When hot, mist it with spray. Cook the steaks for 1 to 3 minutes per side, or until the breading is crisp on the outside and the insides are cooked to desired doneness (be careful not to overcook the steaks--if you do, the breading will become soggy and fall off the steaks). Lightly mist the finished steaks with spray and serve immediately.
Makes 4 Servings
BROCCOLI MACARONI AND
CHEESE
6 SERVINGS
5 POINTS PER SERVING
6 SERVINGS
5 POINTS PER SERVING
(This was made as a side dish, but the servings were large. If you wanted to make it a main meal and into 4 servings it came to 7.5 points each, round up to 8)
4 oz (dry pasta) small pasta (I used Barilla small bowties)
3 laughing cow wedges (I used the Swiss)
½ cup fat free cream (I used Land O’Lakes)
1 Package Broccoli with cheddar (I used the 3 serving size box)
2 Cheddar Cheese sticks (I used the weight watchers cheddar)
¼ Cup Parmesan cheese
Salt to taste
2 tablespoons lite butter (I used I can’t believe it’s not butter)
¼ cup reduced fat shredded cheddar cheese
Preheat oven to 400 degrees. Microwave cheesy broccoli according to the package directions and set aside. Boil pasta according to package. After pasta is drained, in a medium sized pan over medium heat add cooked pasta, cooked broccoli and cream and stir together. Add a little salt to taste (I used about ¼ teaspoon). Stir well and lower heat then add laughing cow wedges and cheddar cheese sticks broken into pieces and butter. Stir well and you’ll see it’s melting. Next mix in parmesan cheese and remove from stove. Transfer mixture to a small casserole dish sprayed with Pam (I used a glass pie plate). Sprinkle the shredded cheddar cheese on top and bake for 20 mins uncovered. After 20 mins place under broiler on for 2 mins to brown the dish.
TUNA NOODLE
CASSEROLE
6 VERY LARGE SERVINGS
7 POINTS EACH
YOU CAN EASILY MAKE THIS INTO 8 SERVINGS, CUT WHEN DISH IS DONE AND DECIDE HOW MANY YOU WILL HAVE, BUT IF YOU CALCULATE IT AS 6 SERVINGS (WHICH IS WHAT I DID) IT IS 7 POINTS A SERVING
6 VERY LARGE SERVINGS
7 POINTS EACH
YOU CAN EASILY MAKE THIS INTO 8 SERVINGS, CUT WHEN DISH IS DONE AND DECIDE HOW MANY YOU WILL HAVE, BUT IF YOU CALCULATE IT AS 6 SERVINGS (WHICH IS WHAT I DID) IT IS 7 POINTS A SERVING
2 small cans (or one large) water packed tuna drained
1 bag of mixed vegetables (I used a 12 oz bag)
1 cup reduced fat sour cream
1 can 98% fat free cream of chicken soup
3 oz No Yokes noodles (cooked) (weigh the noodles dry to get 3oz)
½ cup Italian bread crumbs
1 ½ Cup shredded Cheddar cheese
¼ Cup Parmesan Cheese
2 teasp Montreal chicken seasoning
1 teaspoon crushed red pepper (optional)
2 tablespoons lite butter (I used I can’t believe it’s not butter lite)
½ Cup lite cream, or milk (I use Land O Lakes fat free cream)
Preheat oven to 400 degrees. In a large saucepan over medium heat add cream of chicken soup, lite cream and sour cream. Toss in the Montreal seasoning and crushed red pepper. Stir till mixture begins to get warm, not bubbly, just warm. Add drained tuna and mix, next add mixed vegetables and keep over low heat stirring. Mix in cooked No Yokes and stir. Add in 1 cup of the cheddar cheese and gently stir. Remove from heat. Spray a large casserole dish with Pam and transfer this mixture to the dish. Sprinkle remaining cheddar cheese evenly over top of dish and set aside while you prepare your topping. Melt 2 tablespoons of butter in the microwave for 30 seconds. Mix butter with ½ cup Italian bread crumbs in a separate bowl and sprinkle bread crumb mixture evenly over casserole. Sprinkle top with parmesan cheese and bake for 40 mins covered. After 40 mins remove foil and place under broiler for 3 mins to crisp the top. Cut dish into 6 servings before you plate so you know how much equals 6.
Weight Watchers-Friendly
Red
Lobster Cheddar Bay Biscuits
2 cups Heart Smart Bisquick biscuit
mix
2/3 cup FF milk
1/2 cup low fat cheddar cheese
(shredded)
1/4 cup light margarine or butter
(melted)
1/4 teaspoon garlic powder
1/4 teaspoon dried
parsley
Preheat oven to 450 degrees.
Mix biscuit mix, milk, and cheddar cheese until soft
dough forms.
Beat vigorously for 30 seconds.
Drop dough by spoonfuls onto ungreased cookie sheet.
Bake for 8-10 minutes or until golden
brown.
Mix melted butter, garlic powder, and dried
parsley.
Brush generously over warm biscuits before removing
from cookie sheet.
Makes 14 @ 3 P+
Makes 14 @ 3 P+
Herb Parmesan
Tilapia
serves 4 ( 5 points)
1 egg white
1 tsp. water
3/4 c. Panko bread crumbs
3 T. grated Parmesan cheese
1 tsp. dried basil
1/2 tsp. dried oregano
1/4 tsp. salt
1/8 tsp. pepper
4 ( 5 oz) tilapia filets
2 tsp. olive oil
1 pint cherry tomatoes, halved or grape tomatoes
1 garlic clove, crushed
Whisk egg white and water in a shallow dish. In another shallow dish, mix Panko with spices. Coat tilapia in egg white, then bread crumb mixture. Spray fish with olive oil cooking spray.
Heat a large nonstick skillet coated with cooking spray. Cook fish in oil. Cover until fish is cooked through.
Remove fish and keep warm. Add tomatoes and garlic to the pan. Cook an additional 3-4 minutes or until tomatoes soften. Serve with fish.
1 egg white
1 tsp. water
3/4 c. Panko bread crumbs
3 T. grated Parmesan cheese
1 tsp. dried basil
1/2 tsp. dried oregano
1/4 tsp. salt
1/8 tsp. pepper
4 ( 5 oz) tilapia filets
2 tsp. olive oil
1 pint cherry tomatoes, halved or grape tomatoes
1 garlic clove, crushed
Whisk egg white and water in a shallow dish. In another shallow dish, mix Panko with spices. Coat tilapia in egg white, then bread crumb mixture. Spray fish with olive oil cooking spray.
Heat a large nonstick skillet coated with cooking spray. Cook fish in oil. Cover until fish is cooked through.
Remove fish and keep warm. Add tomatoes and garlic to the pan. Cook an additional 3-4 minutes or until tomatoes soften. Serve with fish.
Beer Battered Fish and
Chips
serves 4
4 oz fish and 1/2 c. chips
=PointsPlus® Value:
9
1 pound cod fillets
1 c. light beer
1 pound baking potatoes cut into 1/4 inch strips
1/4 c. canola oil, divided
3/4 c. flour
1/2 tsp. pepper
1/2 tsp. salt, divided
Combine fish and 1/4 c. beer in a bowl. Cover and refrigerate for 30-60 minutes.
Preheat oven to 450. Place potatoes on a jelly roll pan coated with cooking spray. Sprinkle with 1/4 tsp. salt and drizzle with 1 T. canola oil. Toss to coat. Bake 20 minutes or until browned., turning halfway through.
Drain fish; discard liquid. Sprinkle fish with 1/4 tsp. salt.
Mix flour with remaining 3/4 c. beer and pepper. Add fish to beer mixture, tossing to coat.
Heat remaining 3 T. oil in a large nonstick skillet. Remove fish from bowl, shaking off excess batter. Add fish to pan; cook 3 minutes or until browned. Turn fish over; cook an additional 3 minutes or until done
1 c. light beer
1 pound baking potatoes cut into 1/4 inch strips
1/4 c. canola oil, divided
3/4 c. flour
1/2 tsp. pepper
1/2 tsp. salt, divided
Combine fish and 1/4 c. beer in a bowl. Cover and refrigerate for 30-60 minutes.
Preheat oven to 450. Place potatoes on a jelly roll pan coated with cooking spray. Sprinkle with 1/4 tsp. salt and drizzle with 1 T. canola oil. Toss to coat. Bake 20 minutes or until browned., turning halfway through.
Drain fish; discard liquid. Sprinkle fish with 1/4 tsp. salt.
Mix flour with remaining 3/4 c. beer and pepper. Add fish to beer mixture, tossing to coat.
Heat remaining 3 T. oil in a large nonstick skillet. Remove fish from bowl, shaking off excess batter. Add fish to pan; cook 3 minutes or until browned. Turn fish over; cook an additional 3 minutes or until done
Barbecued Pork
Makes 8 servings at 4 points each.
2 lbs. boneless pork top loin
1 c. chopped onion
3/4 c. diet soda
3/4 c. barbecue sauce
Combine all ingredients in a crockpot. Cook covered on high for 5-6 hours or until meat is very tender. Drain and slice or shred pork.
I serve it on wheat buns that are 2 points
Makes 8 servings at 4 points each.
2 lbs. boneless pork top loin
1 c. chopped onion
3/4 c. diet soda
3/4 c. barbecue sauce
Combine all ingredients in a crockpot. Cook covered on high for 5-6 hours or until meat is very tender. Drain and slice or shred pork.
I serve it on wheat buns that are 2 points
Shamrock
Shake
4 PointsPlus
value per serving
1 packet
Weight Watchers French Vanilla Smoothie mix
2/3 cup
water
Ice
1 Mint
Cookie Crisp Mini Bar, chopped
Green food
coloring - 1 or 2 drops
Combine
Smoothie mix and water in blender;
add ice
and blend until thickened. Add
chopped
mini bar and green food coloring
and blend briefly.
Enjoy!
Ingredients for Shake:
¾ cup fat-free frozen vanilla yogurt, see
shopping tip
½ cup fat-free milk
⅛ teaspoon peppermint extract or mint
extract
5 drops green food coloring
2 packets Truvia, Stevia, Splenda or your
favorite sugar substitute
3-4 ice cubes
Ingredients for Topping:
Fat-free or Light whipped cream,
optional
Instructions
1. Combine all shake ingredients in a blender and
blend on high speed until smooth. Stop blender and stir with a spoon to help
blend everything.
2. Pour into a 16 oz glass. Top with light
whipped cream, if desired and enjoy immediately. You really don’t need the
whipped cream. It still tastes great without it!
Makes 1 (16 oz) serving @ 5 PP
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