MIDWEEK MINUTES May 23, 2015


Midweek Minutes
May 23, 2015
Hello, Winners!
HOORAAY!!!! Let summer vacation begin!  I am ready.  The usual chores await, but so does the pool!  The newsletter is a bit abbreviated due to the holidays, but our meetings will be going full force this summer after the holidays!
Remember, Superior folks...NO MEETING on MONDAY due to the Memorial Day holiday. 
I really liked this article by Julia Havey because it says what I wanted to say only BETTER! 

"OHMIGOSH! Can you believe that the school year is drawing to a close? I can't! My daughter got done yesterday and has exams all next week and my son finishes up next Friday.I swear I was buying school supplies and taking 1st day of school pictures like a month ago! Where does all the time go? Looking back, it sure seems like it went by so quickly.

How does that relate to weight loss. Let me tell you:
People oftentimes delay "getting started" on their weight loss journey because they think it is going to take forever to get their weight off and out of despair and frustration, they put it off until "tomorrow". That tomorrow NEVER comes!
However, a whole year's worth of tomorrows come and go before you even realize they happened. It is all a time warp blur and life quickly speeds by us.
Here is a quote to remember: "Time flies--whether you are having fun or not!" or in our case, "whether you are living healthfully or not!"

I spoke with a woman yesterday who wants to lose 100 pounds. She said she has put off doing anything because she is discouraged and thinks it is going to take forever. I asked if she had school age children. Yes, she said. I asked her if it felt like no time at all since school started and now the year is over. Yes, she said.
I pointed out that had she started on her weight loss journey on the first day of school and stayed consistent for the entire academic year, that she could have expected to lose around 72 pounds. Cried, she did. (ok Yoda!)

Oh yea, that's right! 72 pounds! At a safe and sound rate of 2 pounds lost a week, 8 pounds a month, over 9 months that would be 72 pounds off of her body! So, guess what?

8 months from now, when the New Year get rung in, will you have 64 pounds off, or whatever your goal less than that is?

You will if you get consistent with your choices, strive for better health in all that you do and keep a positive attitude.

Sure, weight loss takes time; but time flies!"

Have a great holiday weekend!  We WILL be meeting in Hastings, and you’re welcome to come! –Zig



Member Milestones
Superior –11.6 lbs.
Hastings – 3.6 lbs.

Your summer eating guide

Step up the flavor with these deliciously simple ideas!
Article By: Michelle Fowler
Warmer weather and longer days call for leisurely, lazy meals with good friends and family. With fresh fruit and vegetables abounding — plus the ease and Plan-friendliness of grilling — it ought to be easier to stick to your PointsPlus® budget, right? Well, not so fast. The thing about summer is all those great meals aren’t always taking place in the safety of your own home. In your meeting and in the Weekly, you considered your what-to-eat options for different out-and-about scenarios: eating on the road, at a restaurant and so on. Let’s focus here on how to dive into summer eating at its most classic: the backyard barbecue. The good news is you don’t have to confine yourself to the old grilled chicken-breast standby or the no-frills green salad.

Wake up your taste buds!
No need to reinvent the wheel to give summer classics a fresh twist. For example, something as simple as swapping a spice or an herb can make a difference. Or roast and grill to bring out the natural sugars in foods, rather than boiling or steaming. Seasoning food before cooking it, as well as properly salting water for rice or pasta can dramatically boost flavor. And using fresh seasonal produce is a great way to highlight different flavors and textures in your recipes.

Take summer meals to the next level
What are some of the foods you like serving to guests (and eating yourself!) this time of year? Salads? Give them main-course appeal by topping your greens with meat, seafood or chicken strips hot off the grill. Corn? Roast and season kernels for a light and flavorful finger-food snack. Watermelon? Blend it into a frozen cocktail—like the one in this roundup of lightened-up summer cocktails. Dips? Burgers? Pasta salad? Check. Check. Check. And sure, grilling may be the unofficial cooking technique of the season because you can get food on the table quickly and keep the house cool, but using a toaster oven is a comparable alternative!
Along with your weekly meeting, eTools is also a treasure trove of member-tested, member-approved, plan-friendly recipes and meal ideas! Here are a few good places to start.

May 3 – June 27: Smoothies will be on sale for $4.95 
May 23 – May 30: Starter Kits will be on sale for $24.95
Permanently Discounted while supplies last: Creamy Coconut Smoothies $4.95.
Dulce de Leche Mini Bar,
Aloha! Almond,
Berry-licious Cashew Chew Snack Bars
and Chili Lime Multigrain Crisps – on sale for $3.95 


Use a CHEAT SHEET whenever you plan to eat! 
Here’s the COOKOUT CHEATSHEET.  You can find all the CHEAT SHEETS on eTools!
Being at a backyard celebration doesn’t mean you have to stray from Plan. Whether you prefer a hamburger or hot dog (or both!), our tips will show you how to make smarter choices as you pass the grill.

Plan ahead. Whether that means going for an early jog the morning of, or saving all of your Weekly PointsPlus Allowance for the big day, forward thinking is the most important strategy to employ.

Know what’s being served. Before you head straight to the chip bowl, ask the host what he or she is serving for the main course and dessert. Are there low PointsPlus value options? Great! Now you know you can have three deviled eggs instead of one.

Have an alcohol strategy. A few options to consider: have a glass of water between each drink; tell yourself you won’t drink until a certain time; or pre-track your drinks before you leave the house. It’s easier to say no to another round when the beers are already in your tracker.

Load up on vegetables. Fill half of your plate with grilled veggies or salad if it’s an option. Then choose your main. And speaking of plates — swap the large plastic dinner plate for the smaller dessert plate. Chances are, you’ll eat less.

Bring something (secretly) healthy. Call the host and see if you can bring the potato salad or the macaroni salad. We promise, only you’ll know it’s a Weight Watchers recipe.

Know your portion sizes. We all want a half cup of potato salad to look like Mt. Everest on our plate. But the harsh reality is it’s only about half the size of your palm. Be realistic as you track.

Get active. Throw a Frisbee or take a dip in the pool. More time spent being active means less time sitting at the picnic table. You can even play cards or think of other non-food-related activities to keep from grazing throughout the party.

Know your condiments. Sure a grilled chicken sandwich is lower in PointsPlus values than other options. But if you slather it with mayonnaise and cheese, you might end up with a meal you didn’t budget for. Your best bets are: mustard, lettuce, tomato, onion and pickles—all of these have zero PointsPlus values. Two tablespoons of ketchup has 1 PointsPlus value and each tablespoon of mayo has 3 PointsPlus values. Each slice of American cheese has 3 PointsPlus values.

Forgive yourself. If you slip up and go over your Daily or Weekly PointsPlus Allowance, don’t sweat it. Start again tomorrow and maybe squeeze in an extra workout next week.

The Challenge of Change

How to hang on when everything around you is shifting.
Article By: S. Kirk Walsh
You get laid off from your long-term job; a close family member passes away unexpectedly; or your spouse finally gets that sought-after promotion — on the other side of the country.
Major life changes. Sometimes they're expected and other times they can hit you like a brick wall. And, as you probably know, with change often comes stress.
"The biggest challenge is coping with the stress," explains Lona Sandon, MEd, RD, assistant professor of clinical nutrition at University of Texas Southwestern. "And often this stress is counterproductive to weight loss. Typically you find yourself eating more to fill some kind of void or need that can't be satisfied otherwise." Or, your mind and time might be occupied with the crisis at hand, rather than your weight-loss efforts.
So, what should you do in the face of a major life change? Try the following tips:
  • Rethink your strategy. Not everyone likes to hear this, but a worthy goal when you're under stress is "to maintain your current weight, not to lose it," says Sandon. Changes in life often limit "the amount of energy and time we have to devote to weight loss," explains Lisa Dorfman, MS, RD, LMHC, sports nutritionist for the University of Miami Athletics. If your goals and expectations are too high, you'll be more likely to set yourself up for failure during a stressful time, adds Sandon. Then, what should you do? "Reassess your plan so that it accommodates the changes in your life," suggests Dorfman.
  • Maintain an exercise program. Physical activity does a lot when it comes to improving one's mental and physical health during stressful times, says Sandon. Even just a walk around the block will help to improve your overall state of mind.
  • Stock up on healthy foods in your kitchen or desk drawer, so you're not tempted. "If you have an apple or low-fat granola on hand, you'll be less tempted to stop by the vending machine and pick up a candy bar," says Sandon. Instead of a pick-me-up, a quick dose of sugar or caffeine will often leave you feeling worse.


  • Stay close to your support group. Whether it's your sibling, your weekly poker game, or your Weight Watchers meeting, stick with your tribe. Expressing your feelings with people close to you will go a long way toward easing your level of stress, says Sandon. If you can find others who are going through the same life circumstances, even better. You will feel less alone and less likely to resort to food as an antidote to stress. And when life takes a turn, remember that in due time you'll be back on track and return to the regular pattern of your life.

    • Join and purchase a Meetings subscription plan (Monthly Pass)** between April 28 and June 1, 2015, lose 10 lbs within your first two months and * Lose 10 Lbs On Us:

    Refund forms are available at WeightWatchers.com/lose10 and must be submitted between June 1 and August 15, 2015 – see site for full details. Members who purchase Meetings including OnlinePlus (Monthly Pass) via the website must enroll at a participating Weight Watchers meeting location by June 8, 2015 to be eligible. Your subscription must be active and current to be eligible for refund. Offer not available for Pay As You Go payment options and for subscription plans in effect as of April 27, 2015. Available in participating areas only. Not available in At Work meetings. ** Meetings including OnlinePlus (Monthly Pass): Payment for initial plan required in advance. After your initial plan period, your account will be automatically charged each month until you cancel. See pricing poster for full details. © 2015 Weight Watchers International, Inc., owner of the WEIGHT WATCHERS registered trademark. All rights reserved. Weight Watchers will refund your two months’ worth of applicable fees paid. If you purchased our 3-Month Savings Plan, you will be refunded 2/3 of the sign-up price. Available to new members only. Visit WeightWatchers.com/lose10 for complete details.

    Enjoy Vacation Without Gaining a Pound

    Don't take home extra baggage from your summer getaway. Try these strategies to stay on Plan, on vacation.
    Article By: Mike Bruno
    For months you've been saving up for that much-needed vacation. You've brought bagged lunches to work, passed on that tempting new pair of heels, and cut down on pricey restaurant meals with friends – all in the name of a little rest and relaxation.
    The thing is, you've also been so good about sticking to your diet, and you've finally lost that extra weight. The last thing you want is to return from your blissful, indulgent vacation and discover that you've put the pounds back on.
    Let's be realistic: Nobody loses weight while on vacation. Yes, you might even put on a pound or two. But here are some simple ways you can make sure your vacation doesn't ruin your weight-loss efforts.

    Don't rely on airplane meals. The average airline meal has 1,054 calories — and that's if you even get a meal, according to Suzanne Schlosberg, author of The Ultimate Workout Guide for the Road. So-called snack boxes can pack an even higher caloric punch. Many airlines offer low-fat meal choices, but you're better off packing some homemade goodies for the flight, or even buying a yogurt and fresh fruit before you get to the gate.

    Beware of cruises. A cruise is a giant, floating buffet. Sure, there's usually a gym at your disposal, but barbells are no match for the endless supply of daiquiris and midnight spreads. Pace yourself, and avoid the "see food" diet: Just because you see it all in front of you, doesn't mean you have to try everything.

    Keep active. Instead of watching television all afternoon in your room, take a brisk walk around the hotel or jog on the beach. If it's raining, spend the day walking around the local mall. "Some hotels offer trail maps of their property or the surrounding area," says Wendy Large, manager of Med Central Health and Fitness Center in Mansfield, Ohio. "You might be able to find running or hiking trails."

    Find a hotel that offers rooms with kitchenettes. That way you can cook some of your meals — at least breakfast — and have more control over what you eat and where you spend your DPT.

    Ask the hotel concierge about renting a bicycle. Cycling is a great way to check out the sights without having to sit in bumper-to-bumper traffic, and you'll burn a few calories in the process.

    If your hotel has a pool, dive in and swim some laps. And if you're near the ocean, be sure to take advantage of it. "You'll be surprised at the added workout ocean waves provide," Large said. Of take a long, leg-toning walk in the sand — you'll get in some sight-seeing while you exercise.

    Remember: There's more to vacationing than food. If you go to Paris, for example, you're going to want to enjoy the exquisite cuisine, but make sure meals don't become the main attraction.

    Limit sugary or creamy drinks. Part of kicking back on vacation is having a few libations, but an eight-ounce Pina Colada can have as much as 450 calories and 18 grams of fat. Drink in moderation, and opt for things like light beer, which has only about 100 calories, or liquor blended with non-sugar mixers such as soda water, instead of tonic.

    Eat a high protein, low-fat breakfast each morning. "Protein-laden things like lean ham or eggs will carry you longer so you're not hungry right away," says Susan Allen, RD, CCN, in private practice near Chicago. "That's much better than the carb-heavy continental breakfast most hotels will offer."

    Keep healthy snacks on you at all times so you're not tempted to duck into the nearest fast food joint while you're out sightseeing. "Carry things like protein bars so you're never waiting too long to get to the next meal," Allen says.
     Member Recipes
    KFC Coleslaw Clone
    Makes 8 Servings
    1 cup fat-free Miracle Whip
    1/4 cup Splenda
    8 cups cabbage, finely minced
    2 tbsp carrot, shredded then minced
    2 tbsp minced onion
    Combine the Miracle Whip with the sugar in a large bowl. Mix well until the
    sugar is dissolved. Add the cabbage, carrot, and onion, and toss well. Be sure
    the cabbage is chopped into very small pieces, about the size of rice.
    Cover and chill for several hours.
    SERVING SIZE:  Approximately 3/4 cup
    PointsPlus® Value: 3 

    Ham and Cheese Hash Brown Quiche
    • 20 oz bag of refrigerated shredded hash brown potatoes (such as Simply Potatoes or Reser’s)
    • 4 tablespoons light butter, melted (I use Land O’Lakes)
    • 1 teaspoon salt, divided
    • ¼ teaspoon ground black pepper, divided
    • 4 large eggs
    • ½ cup fat free milk
    • 4 oz (about 1 cup shredded) 50% reduced fat sharp Cheddar cheese, shredded (I used Cabot)
    • 5 oz diced deli ham (I used Hillshire Farm Deli Select Ultra Thin Brown Sugar Ham)
    • 1 scallion diced
    1. Pre-heat the oven to 400. Lightly mist a 9” pie plate with cooking spray and set aside.
    2. Place the shredded potatoes in a large mixing bowl and drizzle with the melted butter.
    3. Add ½ teaspoon of the salt and 1/8 teaspoon of the pepper and stir together until ingredients are well mixed.
    4. Transfer the potatoes to the pie plate and press them down across the surface of the dish and up the sides to form a “crust.” Place the dish in the oven and bake for 30 minutes.
    5. While the potatoes are baking, combine the eggs and milk in a mixing bowl and whisk together until well combined.
    6. Add the shredded cheese, ham, scallions and the remaining ½ teaspoon of salt and 1/8 teaspoon of pepper and stir together until thoroughly mixed.
    7. When the crust is done, remove from the oven and pour the egg mixture into the crust, spreading the ingredients across but leaving a raised edge of crust all around the outside.
    8. Reduce the oven heat to 350 and return the pie plate to the oven for an additional 30 minutes until eggs are set and the hash brown edges are browned. WEIGHT WATCHERS POINTS PLUS:
      Makes 8 servings @5 per serving  www.emilybites.com


    3 Meat BBQ Burgers
    2 tbsp soft bread crumbs
    2 tsp refrigerated or frozen egg product, thawed
    1/4 tsp barbecue seasoning or barbecue spice
    8 oz raw ground chicken
    1 lb uncooked ground turkey breast
    1/2 tsp garlic powder
    1/2 tsp ground black pepper
    6 slices turkey bacon
    1/3 cup shredded reduced-fat cheddar cheese, (optional)
    6 whole wheat English muffins, split and toasted
    2 tbsp bias-sliced green onion

    1. In a medium size bowl, combine bread crumbs, egg product and barbecue seasoning.
    Add chicken; mix well. Shape chicken mixture into six 1/4 inch thick patties.

    2. In another medium size bowl, combine turkey, garlic powder and pepper. Shape mixture
    into six 1/2 inch thick patties. Place chicken patties on top of turkey patties. Shape the edges of the turkey patties up the sides of the chicken patties, pinching the patties together to seal.
    Wrap a bacon slice around each patty and secure with a wooden toothpick.

    3. For a charcoal grill; grill patties on lightly greased rack of an uncovered grill directly over medium hot coals for 14 to 18 minutes or until an instant read thermometer inserted into the side of each patty registers 165° F. turning once halfway through grilling. If desired sprinkle
    cheese on patties for the last minute of grilling. (For a gas grill, preheat grill. Reduce heat to medium. Place patties on lightly greased grill rack. Cover and grill as above).

    4. Remove toothpicks. Place patties on top of muffin bottoms.
    Top with green onion and muffin tops.

    Yield: 6 Servings
    Serving Size: 1 Per Serving
    PointsPlus® Value: 8


    Layered BLT Salad

    4 cups finely shredded lettuce
    1 1/2 cups chopped fresh tomatoes
    1/4 cup bacon bits
    4 slices reduced-calorie white bread, toasted and cubed
    1/3 cup shredded reduced-fat Cheddar cheese
    1/4 cup fat-free mayonnaise
    1/2 cup fat-free Thousand Island dressing
    1 teaspoon dried parsley flakes

    In an 8-inch square dish, layer lettuce, tomatoes, bacon bits, toast cubes, and Cheddar cheese.
    In a medium bowl, combine Thousand Island dressing, mayonnaise, and parsley flakes. Spread dressing mixture evenly over top. Cover and refrigerate at least 30 minutes.
    Divide into 4 servings. Serving size (1/4 recipe)
    PointsPlus® Value: 4


    Classic Macaroni Salad
    8 oz uncooked macaroni, elbow-variety   
    1/8 tsp table salt, or to taste (for cooking pasta)   
    1/2 cup(s) reduced-calorie mayonnaise   
    1 Tbsp red wine vinegar   
    1 tsp Dijon mustard   
    1/2 tsp garlic powder   
      1 cup(s) celery, chopped   
      1/3 cup(s) red onion(s), finely chopped   
    2 Tbsp parsley, fresh, chopped   
    1/4 tsp table salt, or to taste   
    1/8 tsp black pepper, freshly ground, or to taste 
    Cook macaroni in salted water according to package directions; drain and transfer to a large bowl.
    Meanwhile, in a medium bowl, whisk together mayonnaise, vinegar, mustard and garlic powder; stir mixture into cooked macaroni.
    Fold in celery, onion and parsley; season to taste with salt and pepper. Serve warm or chilled. Yields about 2/3 cup per serving.
    PointsPlus® Value: 4
    Servings: 8


    Mexican Casserole (from Janice)
    2 lbs. ground beef
    1 med onion
    salt and pepper to taste
    Brown the above and drain
    1 can 98% FF cream of mushroom soup
    1 can 98% FF Cream of chicken soup
    1 can green chiles
    1/2 Cup enchilada sauce or picante mild
    24 (2 1/2 pkg) flour tortillas cut into 1/4's
    Spray butter spray on both sides of tortillas.  Line 9 x 15 pan with tortillas, then layer meat suace.  Sprinkle with
    Shredded Mexican Blend cheese (1 1/2 Cups) or favorite cheese.
    Continue layering.  Bake 250 degrees for 30 - 35 minutes until slightly browned and cheese is melted.
    Makes 16 servings @ 5 PPV



    Taco Casserole
    1 pound ground skinless chicken breast
    ½ cup onions, chopped
    ½ cup bell peppers, chopped
    1 clove garlic
    1 package taco seasoning mix
    8 ounces taco sauce
    1 cup fat-free sour cream
    1 cup fat-free cottage cheese
    1 cup low-fat tortilla chips, whole or broken up
    1 cup low-fat cheddar cheese, shredded
    ¾ cup salsa, for garnish (optional)
    Heat oven to 400 degrees. Spray cooking spray on bottom of a 2-quart casserole dish; set aside. In a skillet, cook chicken, onion, peppers, and garlic clove until tender. Add seasoning mix and taco
    sauce; set aside.
    In a medium bowl, combine sour cream and cottage cheese; set aside. Place half the broken chips in the bottom of casserole dish. Add meat mixture to cover the chips, then cover the meat with sour cream mixture. Sprinkle with cheese and remaining crushed chips. Bake, uncovered, for 30 minutes or until cheese has melted. Top with ¾ cup salsa, if desired.
    Makes Eight 1-cup servings
    PointsPlus® Value: 7


    Red, White and Blueberry Cheesecake Bars

    1 1/2 cups graham cracker crumbs
    1/2 stick (4 Tablespoons) butter, melted
    1 1/2 packages (12 ounces) reduced-fat cream cheese
    3/4 cup granulated sugar
    1/4 cup 1% milk
    2 Tablespoons cornstarch
    2 Tablespoons fresh lemon juice
    zest of one lemon
    3 large eggs
    1 cup fresh raspberries (more or less, as desired)
    3/4 cup fresh blueberries (more or less, as desired)
    1. Preheat oven to 350°F. Line an 8x8-inch pan with aluminum foil. Spray lightly with cooking spray.
    2. In a small bowl, mix crumbs and melted butter. Press mixture firmly into the bottom of the prepared pan.
    3. In a food processor (or with an electric mixer) blend cream cheese, eggs, milk, sugar, cornstarch, lemon juice, and lemon zest just until smooth. Do not over-beat.
    4. Pour the cream cheese mixture on top of the crumb crust. Scatter raspberries and blueberries on top.
    5. Bake 35 to 40 minutes, or until touch to center feels slightly firm and set.
    6. Cool completely before cutting. Use foil to lift cheesecake out of pan and onto a cutting board.
    Use a thin, sharp knife to cut into clean-looking bars (wiping blade clean with a paper towel between cuts). Refrigerate until ready to serve.
    Makes 16 servings
    PointsPlus® Value: 5 Source: RecipeGirl.com



    Chocolate Dream Dessert
    2 cups sugar free frozenwhipped topping, thawed
    2 cups skim milk
    1 box (4 serving) Sugar Free Chocolate instant pudding mix
    DIRECTIONS
    1. Spoon 1/3 cup of whipped topping into each of six dessertdishes. Use back of spoon to spread whipped topping ontobottom and up sides of each dish.
    2. Pour milk into a medium size bowl. Add dry pudding mix.Beat with wire whisk 2 minutes or until well blended.Spoon evenly into center of whipped topping in each dish.
    3. at least 1 hour before serving. Store leftovers in refrigerator.
    Yield: 6 Servings Serving size: 2/3 cup
    PointsPlus® Value: 3
     
    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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