MIDWEEK MINUTES May 16, 2015
Midweek
Minutes
May 16,
2015
Hello,
Winners!
School’s out! It seems early, but that’s
alright. Kids were done here yesterday. Today was graduation, so this
newsletter is kind of short. Many people at the graduation made the comment, “
Are you still teaching?” I don’t know how that makes me feel. Did they mean
that in a good way or a bad way? One year at a time...I’ll see how I feel when
the weather gets cold again! Ha! I DO; however, LOVE my summers!!!!
Even if you aren't getting out of school, the season and
the routines are changing. SUMMERTIME! What does that mean for you? Does it mean
BALLGAMES? MEMORIAL DAY? WEDDINGS? REUNIONS? GARDENING? THE SWIMMING POOL? BBQs?
ROAD TRIPS and VACATIONS? (It means I still have to finish the yearbook, at
school for a couple of weeks), but my point is...now is the time to PLAN AHEAD
for the upcoming summer season. NO MORE EXCUSES!!! AND...we don't want the
season to slip by too fast. It will, you know...and are YOU ready to make this
YOUR summer?
If you are like me, you have a list of summer chores to
do...even if you are not a teacher. On the one hand, I am so excited to get
going on several projects. On the other hand, I think of ALL the chores and
projects I need to do, I get discouraged and want to procrastinate. There are
also fun things I want to do this summer, so I shall look at those as rewards
for doing what's necessary. I can work on tasks one day at a time, chunk them
down, and reward myself (not with food) when each job gets done. I have some
resting to do as well because that's all part of the summer routine...to refresh
myself mentally, and I want to work on building a strong WW summer this year as
well.
Where does Weight Watchers fit in? Let's travel together
through the summer with WW. Let's work the program one day at a time, and then
reward ourselves with NON-FOOD rewards for our milestones. Are you with me? We
want to enjoy the summer (AND MAKE IT LAST AWHILE). We also want to focus on
ourselves and NOT use the summer as an excuse to relax the program. Let's NOT
get the "vacation mentality" in our weight management efforts. It's easy to get
into the mindset that you will get back into "the routine" when school
starts...but that is where we get into trouble!
Summer is NOT the time to let the program slide, so be SURE to plan
to attend your meetings this summer! You know you can even go to a WW meeting
even when you are out of town. I invite any former Edgar meetings to Superior,
Hastings, or Geneva (with Leader Pat) to continue your
journey.
Let's have the BEST summer
ever...thinner...fitter...and journeying to our goals! Proclaim this "the summer
of ME!" Remember, when you are
struggling, YOU NEED THE MEETING! When you are ON PROGRAM, the MEETING NEEDS
YOU!!!! I shall see you this week for sure, right???
RIGHT!
Technically, our Superior pot luck would be the last
Monday of the month...however, we will not be meeting on Memorial Day...so let’s
make those great recipes for our families!
Member
Milestones
Superior: –11.6
lbs.
Hastings: –7.8
lbs.
5 lb.
star
Debbie W. ( S
)
Julie D. ( S
)
Rose W. ( H
)
May 3 – May 23 Crunchy Snacks will be on sale for $3.95
May 3 – June 27 Smoothies will be on sale for $4.95
May 10 – May 23 2 for $20 Bundle offers o Pick any 2 for $20: Fruit
Solutions To-Go, Salad Solutions To-Go or Salad Dressing Cruet (Regular price
$12.95 each)
or
Pick any two for $20: Shop, Eat Out or Power Foods Guide (Regular
Price $11.95 Each)
also
Permanently
Discounted while supplies last: Creamy Coconut Smoothies and Dulce de Leche Mini
Bar for $3.95. Aloha! Almond, Berry-licious Cashew Chew for $3.95 and Chili Lime
Multigrain Crisps for $3.95
Spring-clean your fridge
Bring in the best and brightest (and freshest!)
foods of the season – and clear out the not-so-helpful stuff – to help your
weight-loss efforts.
Setting yourself up for success is one of the cornerstones
of the Weight Watchers program. Now's a great time to apply that approach to
your fridge (and your freezer and your pantry). Start by taking advantage of the
increasing variety of warm-weather fruits and vegetables at your supermarket or
farmers' market: asparagus, strawberries, peas, apricots and so on. Because
they're in season, they're at the peak of flavor and nutrition, and well worth
bringing home.
Once this good stuff is in your house, here's how to make the most of it:
Once this good stuff is in your house, here's how to make the most of it:
- Put “green-light” snacks in plain sight. Fresh fruits and veggies should be the first thing you see when you open your fridge, along with healthy items like low-fat cheese, yogurt, hard-boiled eggs or whatever else you like to munch on. Ideally, everything should also be pre-washed and trimmed if necessary and portioned into easy-to-grab single servings. (Apply the same strategy to your pantry with popcorn, nuts and other shelf-stable snacks.) Budget 15 minutes after your grocery-store run to getting everything squared away.
- Keep treats out of sight or out of the house. This one seems like a no-brainer, but can be a hard rule to follow! If you absolutely can’t control yourself around certain trigger foods, like cheese or ice cream, you’re better off not having them at home at all (even low-fat or fat-free varieties, if you might consume them in quantity). Otherwise, stash them in the back of the fridge or freezer, so they’re not an in-your-face temptation. Having a list can help you stick to your good intentions once you step into the supermarket; you can download and print this one to take with you.
- Ditch restaurant leftovers if they’ll just taunt you. Bringing home half of a healthy but oversized meal is one thing. Hanging onto containers of your husband’s Chinese food or your daughter’s leftover pepperoni pizza is only a good idea if you know you’ll be able to resist them, or work them into your daily PointsPlus budget. If not, they’re better off in the trash. Tip: If your leftovers can be frozen, that’s another option – it’s hard to impulse-eat a slice of pizza straight from the freezer!
10 Foods to Always Have on Hand
With the right staples in your fridge and
cupboards, you can get dinner on the table in about 10 minutes.
"There's nothing to eat."
That has to be one of the most disheartening assessments you can make after examining the contents of your refrigerator. Of course, it opens the door to takeout or a restaurant meal and, very often, a far bigger portion of a much unhealthier food than you would have eaten at home.
The solution? Keep an intelligently stocked kitchen so you're never more than 10 minutes of cooking time away from a healthy meal. Thanks to Christopher Mohr, PhD, RD, a dietician and exercise physiologist in Louisville, Kentucky, we've compiled a list of 10 foods that will help you create simple meals at a moment's notice. Plus, "they'll give you a variety of nutrients without an abundance of calories," Mohr says.
1. Boneless, skinless chicken breast
"Chicken can be prepared with almost anything you have in the house," says Mohr. Grill it for a sandwich, spice it up with curry and cumin for Thai-style satays, or just throw it in a salad. There are thousands of choices.
Tip: Frozen chicken will last up to six months in your freezer (well sealed) and will quickly add low-fat protein to any meal.
Serving size: 3 oz of cooked boneless, skinless breast meat
PointsPlus® value: 3
2. Frozen vegetables
No one's freezer should be without them. Stock your favorites, from broccoli to spinach (which can improve everything from soup to pasta). Frozen vegetables can last up to one year, so it's no sweat to keep all the ingredients necessary for an instant, colorful stir-fry. Or, add them to a quick vegetable soup, like minestrone. For more variety, check out Green Giant's line of products — they're Weight Watchers endorsed!
Serving size: 1/2 cup
PointsPlus value: 0
3. Unsalted dry-roasted nuts
Choose the roasted, unsalted version you can find in most supermarket produce sections, not the oily snack mix kind. "They're loaded with healthy fats, plus you can use good mixed nuts as toppings for stir-fry and salads," says Mohr.
Tip: Instead of breadcrumbs, crush the nuts and use them to coat chicken-breast strips for a tasty, protein-packed "breaded" cutlet.
Serving size: 1/4 cup
PointsPlus value: 6
4. Fat-free broth
No cook would ever be caught without broth (vegetable, chicken or beef). You can use it to flavor meat, thin sauces, make gravy — and a million other options.
Tip: Throw raw vegetables into broth and they'll last up to three days longer, says Mohr. "They'll not only stay more crisp, but they'll be more flavorful because they'll absorb the flavor of the stock," he adds. Set the pot over a flame and you have an instant healthy soup. Toss in a chicken breast for a tasty meal.
Serving size: 1 cup
PointsPlus value: 0
5. Lean ground beef
"Ground beef is loaded with iron, zinc and protein; it's always good to have some on hand to add nutrients to meals," says Mohr. You could grill it into a burger or crumble it into any conceivable dish.
Serving size: 3-ounce cooked patty
PointsPlus value: 3
6. Basil leaves
When you need a touch of class — and perhaps to create the illusion that you put more effort into cooking the meal than you really did — add a few whole, fresh basil leaves. It's a flavorful spice and garnish that's visually appealing. You can use it in numerous ways: to make pesto, to flavor fish and meats, or to liven up fresh tomatoes and mozzarella.
Serving size: Almost any
PointsPlus value: 0
7. Extra virgin olive oil
Sure, it's high in PointsPlus values, but it's one of the most versatile sources of good fat — and a little goes a long way. It's important to purchase "extra virgin" olive oil for a flavor boost. When a recipe demands an oil or fat, it's the best choice.
Serving size: 1 teaspoon
PointsPlus value: 1
8. Canned, crushed or whole tomatoes
Chili, pasta sauce, soup — sooner or later, a recipe will call for tomatoes, so keep a can in the pantry. They're a great source of potential cancer-fighting lycopene and vitamin C.
Serving size: 1 cup
PointsPlus value: 0
9. Chicken sausage
"It comes frozen or fresh and is lower in fat than regular pork sausage," says Mohr. It'll add spicy flavor to otherwise drab meals. Create a sausage version of Bolognese by adding it to marinara sauce, or eat it on a roll hot dog-style. Grill and split two links for a Cuban sandwich. Give yourself an extra five minutes in the morning, and you might even eat it for breakfast.
Serving size: 1 1/2 ounces cooked
PointsPlus value: 1
10. Dried whole-wheat pasta
A fail-safe anytime you crave a quick, filling dinner. Whole-wheat pasta has more fiber than white flour pasta, so a smaller serving fills you up more. You can add penne to soups, or eat angel hair with a low-calorie marinara sauce or a dash of olive oil, garlic cloves (which you should also keep on hand) and red pepper flakes.
Serving size: 1 cup cooked
PointsPlus value: 4
That has to be one of the most disheartening assessments you can make after examining the contents of your refrigerator. Of course, it opens the door to takeout or a restaurant meal and, very often, a far bigger portion of a much unhealthier food than you would have eaten at home.
The solution? Keep an intelligently stocked kitchen so you're never more than 10 minutes of cooking time away from a healthy meal. Thanks to Christopher Mohr, PhD, RD, a dietician and exercise physiologist in Louisville, Kentucky, we've compiled a list of 10 foods that will help you create simple meals at a moment's notice. Plus, "they'll give you a variety of nutrients without an abundance of calories," Mohr says.
1. Boneless, skinless chicken breast
"Chicken can be prepared with almost anything you have in the house," says Mohr. Grill it for a sandwich, spice it up with curry and cumin for Thai-style satays, or just throw it in a salad. There are thousands of choices.
Tip: Frozen chicken will last up to six months in your freezer (well sealed) and will quickly add low-fat protein to any meal.
Serving size: 3 oz of cooked boneless, skinless breast meat
PointsPlus® value: 3
2. Frozen vegetables
No one's freezer should be without them. Stock your favorites, from broccoli to spinach (which can improve everything from soup to pasta). Frozen vegetables can last up to one year, so it's no sweat to keep all the ingredients necessary for an instant, colorful stir-fry. Or, add them to a quick vegetable soup, like minestrone. For more variety, check out Green Giant's line of products — they're Weight Watchers endorsed!
Serving size: 1/2 cup
PointsPlus value: 0
3. Unsalted dry-roasted nuts
Choose the roasted, unsalted version you can find in most supermarket produce sections, not the oily snack mix kind. "They're loaded with healthy fats, plus you can use good mixed nuts as toppings for stir-fry and salads," says Mohr.
Tip: Instead of breadcrumbs, crush the nuts and use them to coat chicken-breast strips for a tasty, protein-packed "breaded" cutlet.
Serving size: 1/4 cup
PointsPlus value: 6
4. Fat-free broth
No cook would ever be caught without broth (vegetable, chicken or beef). You can use it to flavor meat, thin sauces, make gravy — and a million other options.
Tip: Throw raw vegetables into broth and they'll last up to three days longer, says Mohr. "They'll not only stay more crisp, but they'll be more flavorful because they'll absorb the flavor of the stock," he adds. Set the pot over a flame and you have an instant healthy soup. Toss in a chicken breast for a tasty meal.
Serving size: 1 cup
PointsPlus value: 0
5. Lean ground beef
"Ground beef is loaded with iron, zinc and protein; it's always good to have some on hand to add nutrients to meals," says Mohr. You could grill it into a burger or crumble it into any conceivable dish.
Serving size: 3-ounce cooked patty
PointsPlus value: 3
6. Basil leaves
When you need a touch of class — and perhaps to create the illusion that you put more effort into cooking the meal than you really did — add a few whole, fresh basil leaves. It's a flavorful spice and garnish that's visually appealing. You can use it in numerous ways: to make pesto, to flavor fish and meats, or to liven up fresh tomatoes and mozzarella.
Serving size: Almost any
PointsPlus value: 0
7. Extra virgin olive oil
Sure, it's high in PointsPlus values, but it's one of the most versatile sources of good fat — and a little goes a long way. It's important to purchase "extra virgin" olive oil for a flavor boost. When a recipe demands an oil or fat, it's the best choice.
Serving size: 1 teaspoon
PointsPlus value: 1
8. Canned, crushed or whole tomatoes
Chili, pasta sauce, soup — sooner or later, a recipe will call for tomatoes, so keep a can in the pantry. They're a great source of potential cancer-fighting lycopene and vitamin C.
Serving size: 1 cup
PointsPlus value: 0
9. Chicken sausage
"It comes frozen or fresh and is lower in fat than regular pork sausage," says Mohr. It'll add spicy flavor to otherwise drab meals. Create a sausage version of Bolognese by adding it to marinara sauce, or eat it on a roll hot dog-style. Grill and split two links for a Cuban sandwich. Give yourself an extra five minutes in the morning, and you might even eat it for breakfast.
Serving size: 1 1/2 ounces cooked
PointsPlus value: 1
10. Dried whole-wheat pasta
A fail-safe anytime you crave a quick, filling dinner. Whole-wheat pasta has more fiber than white flour pasta, so a smaller serving fills you up more. You can add penne to soups, or eat angel hair with a low-calorie marinara sauce or a dash of olive oil, garlic cloves (which you should also keep on hand) and red pepper flakes.
Serving size: 1 cup cooked
PointsPlus value: 4
Why Aren't You Losing
Weight?
Even when you feel like you're doing everything right, certain
behaviours can still get in the way of weight loss.
Weight loss is not a simple matter.
To succeed, you must change the behaviours that are getting in your way. There
are small changes you can incorporate into your daily routine that can help you
develop healthier habits and achieve your weight loss goals.
1.
Skipping Breakfast
Running late for work again? Before you bolt out the door on nothing but a cup of coffee, be aware that skipping breakfast can be bad news for weight loss. Chances are, you're going to feel hungry later, and that may be when you have less access to healthy food and are more likely to reach for a doughnut.
Running late for work again? Before you bolt out the door on nothing but a cup of coffee, be aware that skipping breakfast can be bad news for weight loss. Chances are, you're going to feel hungry later, and that may be when you have less access to healthy food and are more likely to reach for a doughnut.
Antidote: Keep something on hand that you can eat on
the run, such as fruit, yogurt or fat-free cereal bars.
2.
Feasting on Family Favourites
When your kids or spouse have a favourite family meal, it's hard to ban it from your menu list. Family favourites, such as lasagna, are often high in fat and calories.
When your kids or spouse have a favourite family meal, it's hard to ban it from your menu list. Family favourites, such as lasagna, are often high in fat and calories.
Antidote: Serve yourself a smaller serving of the main
meal and a large serving of vegetables or salad. It's also a good idea to try to
find a lower-fat version of the family favourite.
3.
Social Overeating
Eating whatever you wanted at a restaurant was OK in the days when people ate out only a few times a year. But these days we dine out every week, if not every day.
Eating whatever you wanted at a restaurant was OK in the days when people ate out only a few times a year. But these days we dine out every week, if not every day.
Antidote: Search the menu for meals cooked using
low-fat methods, such as grilling or stir-frying, and ask for sauces and
dressings on the side. That way you can control how much you
have.
4.
Not Counting Every Bite
A few potato chips while you open the mail. Just a few cookies while you help the kids with their homework. When we snack, we tend to be standing up or have our attention focused on another task. This can lead to thinking the calories "don't count." Unfortunately, they do.
A few potato chips while you open the mail. Just a few cookies while you help the kids with their homework. When we snack, we tend to be standing up or have our attention focused on another task. This can lead to thinking the calories "don't count." Unfortunately, they do.
Antidote: Set ground rules, such as "I don't eat in
the car or while I'm watching television." And always, keep track of everything
you eat during the day. Knowing you'll have to write it down will make you think
twice about having that one bite.
5.
Expecting Too Much Too Soon
After several months of dedication you're down in the dumps—you feel the scale has barely moved. Expecting too much weight loss too soon is an extremely common blunder. A healthy rate of weight loss is up to two pounds a week. But many people aim for more than that, then feel like failures and give up when they don't reach that unrealistically high goal.
After several months of dedication you're down in the dumps—you feel the scale has barely moved. Expecting too much weight loss too soon is an extremely common blunder. A healthy rate of weight loss is up to two pounds a week. But many people aim for more than that, then feel like failures and give up when they don't reach that unrealistically high goal.
Antidote: Make "slow and steady" your mantra. If you
really don't believe that one to two pounds lost amounts to much, lift two
pounds of butter the next time you're at the supermarket. You'll realize how
well you're doing.
Weight Watchers can offer a variety
of tips to help you break the bad habits that can keep you from reaching your
weight loss goals. Learn more about our
approach.
IN THE MEETING ROOM THIS
WEEK
You’re invited to a Memorial Day
barbecue next week full of friends and family.
Also invited: cornbread,
drinks, desserts, and other tempting, high
PointsPlus
value foods.
What can you do to make sure you
leave the party happy with your
choices?
COME TO THE MEETING AND LET”S GET READY FOR
SUMMER!!!!!!!!!!!!!
Member
Recipes
Crockpot Baked
Beans
1 pound Lite Kielbasa or Smoked Turkey Sausage,
quartered then chopped
1 medium red onion,
chopped
1 cup Ketchup
3/4 cup packed dark brown sugar
1/4 cup Agave Nectar (I used X-Agave), honey or
sugar
2 tbsp apple cider vinegar
2 tbsp molasses
2 tbsp yellow mustard
1/4 cup Chipotle Barbeque sauce, if you want a little
kick, optional
1 tsp sea salt
1/2 tsp freshly ground black pepper
3 cans (15-1/2 ounces each) pinto beans, drained and
rinsed
1. Add your Kielbasa sausage to a pan sprayed with
nonstick spray over medium heat. Cook until lightly browned, 5-7 minutes, then,
set aside.
2. Using the same pan, add your chopped onion and cook
until slightly browned/caramelized.
3. While your sausage and onions cook, mix together
ketchup through black pepper and set aside.
4. Spray your crock pot with nonstick spray or use a
crock pot liner. Add your beans, sausage, onions and sauce mixture. Stir to
combine and cook on high for 2 hours or low for 4 hours.
Serve straight from the crock pot and
enjoy!
Makes about 20, 1/2 cup servings
PointsPlus® Value: 4
Broccoli and Bacon Salad Recipe
4 cups
broccoli, finely chopped
1 1/4 cups
jicama, chopped into small, bite sized pieces
1 small red
onion, finely chopped
6 slices
cooked extra lean turkey bacon, finely chopped
1/4 cup
reduced-fat mayonnaise
1/2 cup fat
free Greek yogurt plain
3 garlic
cloves, minced
1 tbsp cider
vinegar
1 tsp brown
sugar
3 tbsp dried
cranberries
1 tsp
salt
½ tsp black
pepper
Whisk garlic,
mayonnaise, yogurt, vinegar and sugar in a large bowl.
Add broccoli,
jicama, onions, bacon, cranberries and pepper; stir to coat with the
dressing.
Entire
recipe makes 6 servings
Serving size is 1 cup
PointsPlus® Value: 2
Serving size is 1 cup
PointsPlus® Value: 2
Macaroni Salad
1-3/4 cups multi-grain macaroni, uncooked
3 cups small broccoli florets
1 red bell pepper, chopped
1 cup reduced fat mayonnaise with olive oil
1/4 cup reduced fat sour cream
2 tbsp Dijon mustard
2 hard boiled eggs, chopped
1. Cook macaroni in a large saucepan as directed on package, adding the broccoli and bell pepper to the boiling water for the last 2 minutes; drain.
3 cups small broccoli florets
1 red bell pepper, chopped
1 cup reduced fat mayonnaise with olive oil
1/4 cup reduced fat sour cream
2 tbsp Dijon mustard
2 hard boiled eggs, chopped
1. Cook macaroni in a large saucepan as directed on package, adding the broccoli and bell pepper to the boiling water for the last 2 minutes; drain.
Rinse with cold water and drain well.
2. Mix together the mayonnaise, sour cream and mustard in a large bowl.
Stir in macaroni mixture and eggs. Refrigerate at least 2 hours or until well chilled.
Yield: 16 Servings
Serving Size: 1/2 cup per serving
Weight Watchers PointsPlus+ = 3 per serving
2. Mix together the mayonnaise, sour cream and mustard in a large bowl.
Stir in macaroni mixture and eggs. Refrigerate at least 2 hours or until well chilled.
Yield: 16 Servings
Serving Size: 1/2 cup per serving
Weight Watchers PointsPlus+ = 3 per serving
HG's Picnic-Perfect Pasta
Salad
Serving Size: 1/8th of
recipe (1 heaping cup)
PointsPlus® value 3
PointsPlus® value 3
Salad
6 oz. (about 2 cups) uncooked rotini pasta with at least 4g fiber per 2-oz. serving
1 zucchini, chopped
1 large tomato, chopped
1 yellow bell pepper, seeded and chopped
1 large cucumber, chopped
1 cup artichoke hearts packed in water, drained and chopped
1/2 cup roasted red peppers packed in water, drained and chopped
1/2 cup chopped scallions
1/4 cup sliced black olives
Dressing
1/3 cup fat-free Italian dressing
1/4 cup finely chopped fresh basil
2 tbsp. sun-dried tomatoes packed in oil, drained, patted dry, finely chopped
Optional: salt and black pepper
Directions:
Prepare pasta according to package instructions. Drain well and transfer to a large bowl. Set aside.
Combine dressing ingredients in a small bowl and mix until blended. Set aside.
Add all remaining salad ingredients to the bowl with the cooked pasta. Add dressing and toss to coat.
Cover and refrigerate for
at least 1 hour, until completely chilled.
If you like, season to taste with salt and black pepper. Enjoy!
MAKES 8 SERVINGS
If you like, season to taste with salt and black pepper. Enjoy!
MAKES 8 SERVINGS
Skinny Root Beer
Float
1-1½ cups(8-12
ounces) chilled diet root beer, I used A&W diet root
beer
½ cup Breyers fat-free creamy vanilla ice cream
or fat-free frozen yogurt
1. Pour 1 cup diet root beer into a tall glass.
Drop in ½ cup scoop of ice cream.
Taste it. If desired, add ½ cup more diet root
beer.
2. Serve with a straw.
Makes 1 serving = 2 PP
This newsletter is in no
way affiliated with Weight Watchers, Inc. It is simply a motivational tool that
I offer to members who attend my Weight Watchers meetings and wish to receive
it.
Remove from list? If you no
longer wish to receive weekly newsletters from me, please reply to this message
indicating "Remove from list" in either the subject header or the body of the
message.
I also try to post the newsletter on our private FB page "Zig's
Winners" and the Google Blog called Midweek Minutes http://midweekminutes.blogspot.com/.
Find us on FB and ask to joinour own private support
group!
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