MIDWEEK MINUTES April 18, 2015
Midweek
Minutes
April 18,
2015
Hello,
Winners!
I sure hope that my
newsletter will come to everyone this week. I spent an hour on it and then
accidentally deleted it! Now I have to pretty much start over!
Sigh.
With prom coming next
week, I’m not sure I will get a newsletter out then, and I wanted to have a nice
one today. Oh brother. It is what it is. I am so happy that people want the
newsletter and like the calendar. I didn’t like the computer crash, losing my
contact lists, and now a mulligan.
It’s the calm before
the storm...PROM WEEK! We’re doing a Gatsby-themed prom. I’ll take photos all
throughout the decorating and the event. We’ve been working hard making
decorations and planning everything. It usually turns out fine even though I
will be exhausted! We host a track meet and have music contest this week in
addition to prom. They just had to do a new gym floor, and I am nervous that we
are the first group using the gym even with tarps put
down.
About 995 of the 1001 details for prom have
been accomplished. A phrase I heard on TV the other day sticks in my
mind..."this is where adrenaline meets exhaustion." That's exactly the way I
feel. One less thing to think about is having Leader Sherry do my Saturday
morning meeting. Thank you, Sherry.
As most of you know, I don't just attend prom, I plan the prom (#33). For
about 72 hours each year, I AM the "prom queen" in town. It's difficult
to eat healthy with a totally different schedule, but I will manage because of
planning and setting up my SPACES. I thought I would put my plans into
writing to keep me honest!
I have my fat free salad dressing and my
doggie bag. I could say, "Boy, do I DESERVE to go off plan and eat ALL that
delicious banquet food! I earned LOTS of ACTIVITY POINTS PLUS VALUES, and I
NEED the self-nurturing of a really high caloric meal" (not to mention at least
several large Hershey bars throughout this weekend prom process), but I won't
say that, and I DON'T have any HERSHEY BARS! A couple of bubble baths and a
chiropractor's appointment will give me the comfort my body really needs!
Do you have a special eating occasion coming
up? Are you all planned for it? What if you mess up? Just jump back on the horse
and continue with the program at the next meal.
How about you? Will there be evil forces at work against your plan this
week? Hey...if I can hang in there, so can you, and we shall meet again! Thank
you to Trish for doing the meeting last Monday. I was under the weather. -Zig
Member
Milestones
Superior: –19.6
lbs.
Hastings: –10.4
lbs.
15 lb.
star
Amy C ( H )
20 lb.
star
Paul ( S )
50 lb.
star
Vicki S. ( H
)
Foods that love you back
Fruits and vegetables are nutritional
rock stars that can fuel your weight-loss efforts, especially with these
delicious ideas!
With Weight Watchers, you have the tools you need to help
you lose weight, get fit, and maintain a healthy lifestyle. And a major part of
the Plan is our emphasis on the best-of-the-best choices: foods that provide the
most nutrients for the fewest PointsPlus® values. Small
wonder we call these foods Weight Watchers Power Foods. In your
meeting this week, you discovered ways to use these foods in fresh, delicious
new ways, just in time for spring! Let’s dig a little deeper into Power Food
standbys fruit and vegetables.
The power of produce
For most members, all fruits and most vegetables are at the top of their "Power list" — because along with their richly nutritious profile, they cost you exactly 0 PointsPlus® value per serving, leaving you more room in your budget for other foods you love. Check out these creative and nutrient-rich combinations that will wake up your taste buds while making it easier to stick to your Plan. When you find ones you love (and will eat most often), create tracking short-cuts by saving these meals and snacks as Favorites.
Breakfast
Lunch
Dinner
Dessert
Anytime
Remember that fruit or vegetable combos with lean protein, whole grain and/or healthy fat tend to be more satisfying.
The power of produce
For most members, all fruits and most vegetables are at the top of their "Power list" — because along with their richly nutritious profile, they cost you exactly 0 PointsPlus® value per serving, leaving you more room in your budget for other foods you love. Check out these creative and nutrient-rich combinations that will wake up your taste buds while making it easier to stick to your Plan. When you find ones you love (and will eat most often), create tracking short-cuts by saving these meals and snacks as Favorites.
Breakfast
- Mix veggies into an omelet. Or sauté them and serve as a side for scrambled eggs.
- Top hot cereal with thawed frozen berries, grated apple or unsweetened applesauce.
- Blend fresh or frozen fruit with Greek yogurt for a thick, satisfying smoothie.
Lunch
- Toss orange segments or sliced strawberries in your salad for a burst of flavor and appetizing color.
- Add pear or tomato slices to a grilled-cheese sandwich.
- Stir finely diced bell pepper and celery into tuna salad for a sandwich. Or skip the bread altogether and scoop up the salad with fresh veggies.
Dinner
- Swap pasta for spaghetti squash and bulk up homemade (or jarred) sauce with shredded carrots and zucchini.
- Pair fruits with your favorite savory dishes, cooked in a sauce or just served alongside as an accompaniment (think pork with apples, poultry with cranberries, etc.).
- Make a “kitchen-sink” pilaf using farro, brown rice, barley or quinoa and toss in thawed veggies. Then stir in some beans and top with a little shredded cheese (Parmesan or sharp cheddar) for an easy vegetarian meal. Try other vegetarian options that are packed with Power Foods.
- Whip up the Power Foods-rich recipe on the cover of your Weekly: Ginger-Soy Pork with Pineapple and Sweet Potato.
Dessert
- Top a cookie or brownie with fresh or thawed frozen fruit and a dollop of nonfat whipped topping.
- Make “ice cream” by freezing overripe bananas and mashing them (once slightly thawed). Change the flavor by adding different fruit.
- Enhance the flavor of fruits you have on hand. Macerate strawberries in balsamic vinegar. Or bake apples with cinnamon and honey.
Anytime
Remember that fruit or vegetable combos with lean protein, whole grain and/or healthy fat tend to be more satisfying.
- Spread apple wedges in a little almond or peanut butter.
- Have veggie slices with hummus or tzatziki for dipping.
- Top cottage cheese with fresh or thawed frozen berries.
- Make “cracker stacks” using thin slices of apple and cheddar cheese.
- Have a yogurt parfait. Layer in your favorite fruit, some nuts and ground flaxseeds.
From April 12 – 27: Free Starter Kit for
new/returning members who join and purchase a subscription plan.
From April 12
– June 6: Join For Free (Pay As You Go)
4/5 – 4/25: Mini Bars will
be on sale for $4.95
4/5 – 5/2 All Cookbooks
will be on sale for 25% off: large cookbooks for $11.20; small cookbooks for
$7.45
Eat Eggs to Lower Diabetes Risk
Friday, April 17, 2015
Eggs are one of my favorite foods—at 5.5 g protein,
they're a good source of protein, offering about 12 percent of my daily need
(and about 10 percent for a man). When I need an easy go-to dinner, I’ll whip up
an egg-white veggie omelet or scrambled eggs. And many weekend mornings, I’ll
make a hearty French toast with a batter of an egg, two egg whites, 1 teaspoon
vanilla extract and a dash of cinnamon—topped with chopped pecans and pan-fried
bananas or apples.
Now a new study of 2,332 middle-aged and older Finnish men, published in The American Journal of Clinical Nutrition, shows that those eating more eggs (including ones in recipes) had a significantly decreased risk for developing type 2 diabetes.
In the study, low intake was about one medium egg per week, while high intake was about three and a half medium eggs weekly. A possible explanation for the findings is that in the U.S. and many other countries, eggs are often eaten alongside other fatty foods, including processed red meat like bacon and sausage, which are associated with increased risk of type 2 diabetes. U.S. egg eaters are also more likely to smoke and exercise less. However, in this study, egg eaters were less likely to smoke and ate a healthier diet—including unprocessed red meat, fruits, vegetables and foods rich in monounsaturated fatty acids (such as avocado, olives and nuts). As well, eggs offer many nutrients that could benefit health.
Eggs are known to be a high-cholesterol food, with about 200 mg per egg. When the Scientific Report of the 2015 Dietary Guidelines recently came out, national nutrition experts told us that dietary cholesterol is no longer the concern we once thought it was. The report, which was submitted to the Secretaries of the U.S. Department of Agriculture and the Department of Health and Human Services in preparation for the development of the new U.S. Dietary Guidelines, notes that there is no conclusive link between intake of dietary cholesterol (like the cholesterol found in eggs) and blood cholesterol levels, which increase risk of heart disease and type 2 diabetes. The previous recommended daily cap for dietary cholesterol was 300 mg.
At the same time, other research shows that more important for lowering blood LDL "bad" cholesterol levels is increasing intake of monounsaturated fat and polyunsaturated fats (found in canola oil, flaxseeds and walnuts) and keeping intake of saturated fat less than 10 percent of calories (so about 17 g of saturated fat per a 1,500-calorie daily diet).
This new study isn't a green light to eat a lot of eggs; rather, it shows that we shouldn’t be afraid of moderate egg intake and that it's best for eggs to be eaten alongside foods that are either low in fat or rich in healthy fats—as well as nutrient-rich fruits and vegetables.
Other research still links high egg intake with increased risk for heart disease. A healthy person should be able to eat up to seven eggs per week, and the general guideline for those who have heart disease or diabetes is to eat no more than three egg yolks per week. Anyone with a health concern should speak with a medical professional about a personalized intake recommendation.
What are your thoughts on this topic? How do you currently eat eggs, and how might you change your future egg intake?
Amy Gorin is a nutrition expert in the New York City area. She's in the final stretch of her journey to become a Registered Dietitian Nutritionist (RDN), currently completing her Dietetic Internship, and is the former Senior Editor of Weight Watchers
Now a new study of 2,332 middle-aged and older Finnish men, published in The American Journal of Clinical Nutrition, shows that those eating more eggs (including ones in recipes) had a significantly decreased risk for developing type 2 diabetes.
In the study, low intake was about one medium egg per week, while high intake was about three and a half medium eggs weekly. A possible explanation for the findings is that in the U.S. and many other countries, eggs are often eaten alongside other fatty foods, including processed red meat like bacon and sausage, which are associated with increased risk of type 2 diabetes. U.S. egg eaters are also more likely to smoke and exercise less. However, in this study, egg eaters were less likely to smoke and ate a healthier diet—including unprocessed red meat, fruits, vegetables and foods rich in monounsaturated fatty acids (such as avocado, olives and nuts). As well, eggs offer many nutrients that could benefit health.
Eggs are known to be a high-cholesterol food, with about 200 mg per egg. When the Scientific Report of the 2015 Dietary Guidelines recently came out, national nutrition experts told us that dietary cholesterol is no longer the concern we once thought it was. The report, which was submitted to the Secretaries of the U.S. Department of Agriculture and the Department of Health and Human Services in preparation for the development of the new U.S. Dietary Guidelines, notes that there is no conclusive link between intake of dietary cholesterol (like the cholesterol found in eggs) and blood cholesterol levels, which increase risk of heart disease and type 2 diabetes. The previous recommended daily cap for dietary cholesterol was 300 mg.
At the same time, other research shows that more important for lowering blood LDL "bad" cholesterol levels is increasing intake of monounsaturated fat and polyunsaturated fats (found in canola oil, flaxseeds and walnuts) and keeping intake of saturated fat less than 10 percent of calories (so about 17 g of saturated fat per a 1,500-calorie daily diet).
This new study isn't a green light to eat a lot of eggs; rather, it shows that we shouldn’t be afraid of moderate egg intake and that it's best for eggs to be eaten alongside foods that are either low in fat or rich in healthy fats—as well as nutrient-rich fruits and vegetables.
Other research still links high egg intake with increased risk for heart disease. A healthy person should be able to eat up to seven eggs per week, and the general guideline for those who have heart disease or diabetes is to eat no more than three egg yolks per week. Anyone with a health concern should speak with a medical professional about a personalized intake recommendation.
What are your thoughts on this topic? How do you currently eat eggs, and how might you change your future egg intake?
Amy Gorin is a nutrition expert in the New York City area. She's in the final stretch of her journey to become a Registered Dietitian Nutritionist (RDN), currently completing her Dietetic Internship, and is the former Senior Editor of Weight Watchers
Magazine and
WeightWatchers.com. Connect with
Amy on Facebook, Twitter and Instagram.
 In the May/June issue of WWM
|
Plus.....
|
This article was so good that I
wanted to share even though I had to chunk it up!
Next Week in the
Meeting
“Turn your Why into How”
We know what we want. We know why. But do
we know how?
Member
Recipes
Grape
Salad
4 oz. Fat Free Cream
Cheese
4 oz. Fat Free Sour Cream
1/2 Cup Splenda Granular
1 teaspoon Vanilla Extract
3 Cups Green Grapes
3 1/2 Cups Red Grapes
1/4 Cup Brown Sugar
1 ounce Pecans, chopped small
In a medium bowl, combine the sour cream, cream cheese, Splenda, brown sugar, and vanilla. Mix until smooth.
4 oz. Fat Free Sour Cream
1/2 Cup Splenda Granular
1 teaspoon Vanilla Extract
3 Cups Green Grapes
3 1/2 Cups Red Grapes
1/4 Cup Brown Sugar
1 ounce Pecans, chopped small
In a medium bowl, combine the sour cream, cream cheese, Splenda, brown sugar, and vanilla. Mix until smooth.
Add in the pecans and
grapes. Combine well. Refrigerate until ready to serve.
Serves: 13 (1/2 Cup Each)
Serves: 13 (1/2 Cup Each)
WWP+: 2
Watergate
Salad
1 (20 oz.) Can Crushed
Pineapple, in juice
1 (1 oz.) Package Sugar Free Pistachio Instant Pudding Mix
8 ounces Nonfat Vanilla Yogurt
1/2 Cup Miniature Marshmallows
1/4 Cup Chopped Pecans, divided
2 Cups Fat Free Whipped Topping
4 Packages Splenda Packets, optional
Stir together crushed pineapple and dry pistachio pudding mix. Stir in nonfat vanilla yogurt, then add mini marshmallows.
1 (1 oz.) Package Sugar Free Pistachio Instant Pudding Mix
8 ounces Nonfat Vanilla Yogurt
1/2 Cup Miniature Marshmallows
1/4 Cup Chopped Pecans, divided
2 Cups Fat Free Whipped Topping
4 Packages Splenda Packets, optional
Stir together crushed pineapple and dry pistachio pudding mix. Stir in nonfat vanilla yogurt, then add mini marshmallows.
Add optional Splenda packets if
you desire. Fold in whipped topping and and add 1/8 cup chopped pecans,
reserving the other half for the top.
Pour into bowl and sprinkle
remaining pecans on top. Refrigerate 4-6 hours or overnight before
serving.
Serves: 10 (1/2 Cup Each)
Serves: 10 (1/2 Cup Each)
WWP+:3
7
Layer
Dip
1 (16 oz.) Can Fat Free Refried Beans
2 Tablespoons Taco Seasoning Mix
1 Cup Light Sour Cream
1 Cup Chunky Salsa
1 Cup Shredded Lettuce
1/4 Cup Green Onions, sliced
1 Cup Chopped Tomatoes
2 oz. Ripe Sliced Olives
Lightly spray the bottom of an 8 or 9-inch baking dish with non-stick cooking spray. You can also make this on a small platter or any decorative dish if taking it to a party.
2 Tablespoons Taco Seasoning Mix
1 Cup Light Sour Cream
1 Cup Chunky Salsa
1 Cup Shredded Lettuce
1/4 Cup Green Onions, sliced
1 Cup Chopped Tomatoes
2 oz. Ripe Sliced Olives
Lightly spray the bottom of an 8 or 9-inch baking dish with non-stick cooking spray. You can also make this on a small platter or any decorative dish if taking it to a party.
In a small bowl, combine the refried beans and taco
seasoning. Spread evenly into the bottom of the dish.
Next spread a layer of sour cream, followed by the
salsa, lettuce, onions and tomatoes. Top with olives.
Cover and refrigerate for at least 3 hours. Serve
with baked tortilla chips (or regular if you’d like) for additional points.
Note: I like to take additional shredded lettuce,
place it on my plate, then add a serving of the 7 layer dip on top along with a
couple of slightly crushed tortilla chips for a low point taco salad.
It keeps me from mindlessly eating a million tortilla
chips and it’s more filling.
Serves: 12 (approx. 1/3 cup + 2 Tablespoons)
WWP+: 2
Serves: 12 (approx. 1/3 cup + 2 Tablespoons)
WWP+: 2
Chicken
Fried Steak
1 Pound Beef Eye of Round Steak
1/3 Cup All-Purpose Flour
1 teaspoon Lawry's Seasoned Salt
3/4 Cup Seasoned Bread Crumbs
2 Egg Whites, beaten
2 tablespoons Skim Milk
1 (12 ounce) Jar Fat Free Chicken Gravy
Preheat oven to 400 degrees. Spray a cookie sheet with cooking spray.
Pound steaks to 1/8 inch thickness. Set aside. In a bowl, stir together flour, seasoned salt, and bread crumbs.
1/3 Cup All-Purpose Flour
1 teaspoon Lawry's Seasoned Salt
3/4 Cup Seasoned Bread Crumbs
2 Egg Whites, beaten
2 tablespoons Skim Milk
1 (12 ounce) Jar Fat Free Chicken Gravy
Preheat oven to 400 degrees. Spray a cookie sheet with cooking spray.
Pound steaks to 1/8 inch thickness. Set aside. In a bowl, stir together flour, seasoned salt, and bread crumbs.
In a separate bowl, beat together egg whites, and
skim milk. Coat meat in crumb mixture.
Dip the coated meat into egg mixture, and then re-dip
in crumb mixture. Place breaded meat on prepared cookie sheet.
Spray top of meat with non-fat cooking spray. Bake
for 10 minutes. Turn over. Spray top of meat with non-fat cooking spray.
Bake an additional 11 minutes. Breading will be
crispy and slightly golden brown when done. Microwave gravy for 2 minutes or
until fully heated.
Pour 1/4 cup gravy over each steak before
serving.
Serves: 6
Per Serving: 7 P+
Per Serving: 7 P+
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