MIDWEEK MINUTES May 9, 2015
Midweek
Minutes
May 9,
2015
Hello, Winners!
How will you celebrate this year? This could be a
challenging weekend. Are you ready to party? Graduation
celebrations are once again staring us in the face! How about those ballgames
beginning already? "Well", said the reluctant WW member, " I just might as well
throw in the towel...this is not the time to count POINTS, journal, or watch
portion sizes." Right? WRONG!
This is EXACTLY the time to make that game plan...and
forget that excuse bag at home! Remember...WE are in this for LIFE, and our
bodies do NOT take a vacation from that!
If we are serious about changing our bad habits into
healthy, positive ones, then let's do it NOW! If
not now, when?
How long have we been saying that we can do this ONE
MORE WEEK? Does that just mean if there is NOTHING special going on in our
lives? Well, there is ALWAYS something going on...because, folks, this IS your
life! And we are going to overcome those obstacles, tackle those challenges,
and get to those goals we have set for ourselves! WE CAN DO IT together! Just
think...what do you want to feel like by Memorial Day??? I want to feel like a
million because I did not let FOOD control me! How about you?
I hope you have a wonderful day as
a mother or with your mother. And you can pretend that I, as your WW mother, am watching you! STAY SAFE if we have any nasty weather this
weekend. See you in the meeting room!
--Zig
Mothers = Role
Modelsby Jennifer May, M.S.,
R.D., M.S.
Mother’s Day is a
great time to have fun with your family and also to look at the role you play in
their lives. After all, you are one of the most influential people in your
child’s life. Being a good role model for a healthy lifestyle helps children
grow and develop into healthy adults. Let’s take a look at how moms can help
children develop healthy eating habits throughout their lifetime:
Offer
children a variety of food items so they can obtain a wide array of nutrients.
Be open to new foods and encourage children to try new tastes
and textures when eating.
As
children get older, encourage them to help with meal preparation. Children can
help with grocery lists and menu ideas. Look through a cookbook together and ask
them for their opinions on what to try. Let them help in the kitchen. They can
locate ingredients, measure amounts, and mix things together. (And they can help
clean up the mess!)
Keep some children’s cookbooks at home. This is a great option
as kids get older – Williams-Sonoma’s, The Kid’s Cookbook: A great book
for kids who love to cook.
Eat healthy daily – let your children see you
eating plenty of fruits, vegetables and whole grains. When the house is filled
with healthy foods, everyone will eat and enjoy
them.
Keep meals simple – make one meal for the entire family. That
way everyone eats together and you don’t feel like you have to make different
meals for everyone’s different tastes.
Don’t make food a tool to reward or comfort your
children.
Offer options. For example – would you like an apple or some
grapes for a snack?
Make meal time a stress-free family affair. Talk about the
events of the day and limit distractions – no television, computer or phone
calls.
Have a healthy attitude about food and your children will too!
Happy Mother’s
Day!
These Members have
graduated to a new LOW weight!
Superior: –11.8 lbs.
Hastings –8.4
lbs.
20 lb. star
Karen M. ( H
)
Your meal-plan action plan
Learn how to fit
healthy meals into your hectic daily schedule.
Work, dinner, shopping, the kids and your fitness
routine—most weeks, "jam-packed" doesn’t begin to describe your schedule, right?
And in the midst of all that rushing around, it's tempting to let your
intentions to prepare and eat healthful meals trail in your wake. After all,
it's easier just to grab something on the go, or to skip meals all together. But
busy times don’t have to mean you can’t stick to your weight-loss plans. All you
have to do is be creative!
Prepare to be prepared
You know the many benefits of preplanning and forethought when it comes to losing weight. In your meeting, you went through a "plan to plan" scenario to help you set aside time and resources to make meal-planning a reality. This way, even during your most hectic weeks, you will be in good position to whip up a meal plan. Do it regularly and the setup — making time to sit down with your list, picking a day to shop, checking ingredients and tools — becomes second nature.
Then put it into action! Cooking just for yourself? Get great meal ideas to fill out your plan. Whether you’re prepping for yourself or a family, pre-tracking can make meal planning pay off.
Here are a few savvy ideas for planning ahead so you can make a healthy meal fit into your schedule:
At the Office
Coworkers are notorious for stocking the office and meeting rooms with fattening goodies. So come to work well-armed:
Shopping and errands can leave few options in the way of nutritious options. Try to:
Preparing healthy meals at home can sometimes be difficult. Here's some help:
Prepare to be prepared
You know the many benefits of preplanning and forethought when it comes to losing weight. In your meeting, you went through a "plan to plan" scenario to help you set aside time and resources to make meal-planning a reality. This way, even during your most hectic weeks, you will be in good position to whip up a meal plan. Do it regularly and the setup — making time to sit down with your list, picking a day to shop, checking ingredients and tools — becomes second nature.
Then put it into action! Cooking just for yourself? Get great meal ideas to fill out your plan. Whether you’re prepping for yourself or a family, pre-tracking can make meal planning pay off.
Here are a few savvy ideas for planning ahead so you can make a healthy meal fit into your schedule:
At the Office
Coworkers are notorious for stocking the office and meeting rooms with fattening goodies. So come to work well-armed:
- Bring a healthy lunch from home.
- Have smart snacks like granola bars and fruit at the ready so that you're not tempted by high-fat, low-nutrition foods.
- Keep your water bottle full throughout the day.
- Work in activity by taking a walk at lunchtime.
Shopping and errands can leave few options in the way of nutritious options. Try to:
- Carry smart snacks in your purse.
- Choose fast-food salads with grilled meat and dressing on the side.
- Resist impulse eating by chewing sugar-free gum.
Preparing healthy meals at home can sometimes be difficult. Here's some help:
- Stock your kitchen with canned and frozen vegetables, canned tomatoes, whole wheat pasta, bagged salads and other easy-to-throw-together meal staples.
- Whip up a large crock pot meal to freeze for nights when you're too tired to cook.
- If you go for take-out, stick with healthy choices like steamed Chinese dishes with the sauce on the side.
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)
Permanently Discounted
while supplies last: Creamy Coconut Smoothies and Dulce de Leche Mini Bar for
$4.95.
Aloha! Almond
and Berry-licious Cashew Chew for $3.95
NEXT WEEK’S MEETING
“You can’t eat it if you don’t
have it”
How
are you set up for working the
plan successfully?
Let’s talk about what we need
to REMOVE, REPLACE, and REARRANGE to make
our spaces ready for
success!
Member
Recipes
Oh Boy
It’s Taco Night !
Ingredients
1 pound lean ground
beef
1 cup diced onions
1 tablespoon minced
garlic
1 package (1 ounce) Lawry’s
Taco Seasoning
⅔ cup water
1 box (12 shells) taco shells,
we used Mission white corn taco shells
Topping
2 cups or more chopped or
shredded romaine lettuce, as desired
1 1/2 cups or more chopped
tomatoes, as desired
3/4 cup (3oz) reduced-fat
cheddar cheese or lite Mexican blend
Instructions
1. In a large pan or skillet,
add the beef, onions, and garlic. Sauté together until the meat is browned.
Bring
to sink, pour in a colander and
drain off any excess fat. Add beef mixture back to the pan.
2. Add taco seasoning, water
and mix well. Bring to a boil, turn heat to simmer and cook for 5
minutes.
2. To make one taco-add about
1/4 cup taco meat to the shell. Fill with as much lettuce and tomato
you
desire and top with 1
tablespoon cheese.
Makes 12 tacos
Serves 6 (2 tacos
each)
Weight Watchers POINTS PLUS
3
Broccoli Bacon
Salad
1 clove(s) garlic, minced
1/4 cup(s) low-fat mayonnaise
1/4 cup(s) reduced-fat sour cream
2 teaspoon(s) cider vinegar
1 teaspoon(s) sugar
4 cup(s) finely chopped broccoli crowns (see Tips &
Techniques)
1 can(s) (8-ounce) sliced water chestnuts, rinsed and
chopped
3 slice(s) cooked bacon, crumbled
3 tablespoon(s) dried cranberries
Freshly ground pepper to taste
Whisk garlic, mayonnaise, sour cream, vinegar, and
sugar in a large bowl.
Add broccoli, water chestnuts, bacon, cranberries,
and pepper; stir to coat with the dressing.
Serves 6 @ 2P+
Grilled Steak
Fajitas
Servings: 6 • Serving Size: 2
fajitas (3 oz meat total + onions, peppers + 2
tortillas)
Points+: 8
pts
For the Steak
2 lbs flank steak, trimmed of
fat
3 cloves garlic,
crushed
1 tbsp cumin (or to
taste)
2 scallions, sliced
(optional)
salt + fresh pepper to
taste
For the Onions and Peppers
3 medium onions, sliced into
long strips
3 bell peppers (I used
multi-colors), sliced into strips
1 tbsp olive oil
salt + fresh pepper to
taste
12 7" flour tortillas, such as
La Tortilla Factory Low Carb High
Fiber
I like to season the steak a
few hours ahead. Pierce steak with a fork all over to
tenderize. Season steak
with cumin, garlic, scallions,
salt and pepper. Allow steak to rest at room tempurature at least 10 minutes
before grilling.
In a large grill-safe pan such
as a clay Chamba or cast iron skillet combine onions, peppers, olive oil, salt
and pepper.
Toss well to
coat. Place on the
BBQ and cook on medium-low heat, tossing
occasionally
until onions are caramelized,
about 20 minutes. This could also be cooked inside on the stove as
well.
When the onions and peppers are
done, set aside to keep warm on the top rack
of your grill; raise the
flame of the grill to high
flame. Discard scallion and
sear steak 4-6 minutes without moving, turn the steak
over and cook a few more
minutes until rare or medium rare (well done will be too tough).
Remove
from grill
and let it
rest a few
minutes before cutting. Cut meat into small cubes and
combine with the cooked onions
and peppers and
serve with tortillas, cheese,
guacamole and sour cream.
Gina's Weight Watcher
Recipes
Frozen Strawberry
Margarita with Weight Watchers
Points
6 ounces
tequila
2 ounces triple
sec
10 ounces frozen
strawberries
4 ounces frozen limeade
concentrate
2 tablespoons
sugar
1 cup ice
cubes
1 lime, sliced for garnish,
optional
1. In a blender, add the
tequila, triple sec, strawberries, limeade and sugar. Blend on high until
combined.
Add the ice cubes and
little at a time while blending on high. Blend until smooth.
2. Serve in margarita
glasses and garnish each with a lime slice.
Makes 4
cocktails
Weight Watchers POINTS PLUS
8
Roasted Cauliflower Recipe
(serves 4)
8 cups cauliflower from one large head
1/8 cup soy sauce
1 tablespoon vegetable oil
1 teaspoon sugar
1/2 teaspoon ground black pepper (optional)
8 cups cauliflower from one large head
1/8 cup soy sauce
1 tablespoon vegetable oil
1 teaspoon sugar
1/2 teaspoon ground black pepper (optional)
Chop
cauliflower into small florets. Preheat oven to 450 F. Mix ingredients together
in a large bowl and marinate for 20 minutes mixing once.
Place on
aluminum foil lined, rimmed baking sheet and roast for 20 minutes. Serve hot,
cold, or room temperature.
For one
serving = 88 calories, 3.6 g fat, 12.3 g carbohydrates, 4.5 g protein, 5.1 g
fiber, 509 mg sodium, 1 Points+
Fabulous
Skinny Lemon Blueberry Coffee Cake
Muffins
Cake
Ingredients
1 (18.25 oz) box Duncan
Hines Lemon Cake Mix
1 (3.4 oz) package instant
lemon pudding mix
1 cup
buttermilk
½ cup water
⅓ cup unsweetened
applesauce
¼ cup canola
oil
2 tablespoons fresh lemon
juice
3 egg whites
1 egg, we used Eggland’s
Best eggs
1½ cups blueberries, fresh
or frozen
Streusel Topping
Ingredients
1 cup rolled
oats
½ cup brown sugar,
packed
2 tablespoons all purpose
flour
¾ teaspoon
cinnamon
2 tablespoons reduced-fat
butter or Smart Balance Light, melted
Drizzle
ingredients
⅔ cup powdered
sugar
1 tablespoon fresh lemon
juice
Instructions
1. Preheat oven to 350
degrees. Coat a muffin pan with cooking spray with flour, see shopping tip. In
an
electric mixer or large
bowl using a hand mixer, add the cake mix, pudding, buttermilk, water,
applesauce,
canola oil and lemon juice.
Mix until blended. Add the egg whites, egg, and beat until smooth. By
hand,
gently fold in the
blueberries.
2. Pour batter into the
muffin cups. Fill each to almost the top. Spread evenly.
3. To make streusel: In a
small bowl add oats, sugar, flour, cinnamon and mix together with a fork.
Gradually
add melted butter and stir
to coat well. Top each muffin with about 1 tablespoon streusel.
4. Bake for 30-35 minutes
until a toothpick inserted comes out clean. Remove from oven and cool for
about
10 minutes. Carefully
loosen each muffin with a knife and remove onto a plate. Cool before adding
the
drizzle.
5. To make the drizzle: In
a small dish, combine sugar, lemon juice and mix until smooth.
6. Drizzle 1 teaspoon over
the top of each muffin. Store the muffins covered on the kitchen counter
for
several days. They freeze
great too.
Makes 18
muffins
Shopping
Tip
Cooking spray with flour is
a great find. This spray makes removing the muffins easy. We also
recommend
it when baking cakes.
You’ll find it in the aisle where cooking oil is found.
If you can’t find a Duncan
Hines lemon cake mix substitute it with a Duncan Hines yellow cake
mix.
Prep
Tip
Resist adding more
blueberries than specified in this recipe, as the extra moisture creates muffins
with fruitsoaked
bottoms. The timing of
adding the blueberries can make or break the look of this muffin. If you
add
them too soon, the berries
will break and turn the batter blue.
Weight Watchers POINTS PLUS
7
Rhubarb Strawberry
Crisp(makes 8 servings)
2 large stalks rhubarb, chopped (about
3 cups)
1/2 pound strawberries, hulled and sliced
2 tablespoons honey
1 tablespoon cornstarch (optional)
1 cup rolled oats
1/4 cup packed brown sugar
1 teaspoon ground cinnamon
2 tablespoons butter or coconut oil
1/2 pound strawberries, hulled and sliced
2 tablespoons honey
1 tablespoon cornstarch (optional)
1 cup rolled oats
1/4 cup packed brown sugar
1 teaspoon ground cinnamon
2 tablespoons butter or coconut oil
Preheat the oven to 350 degrees. In a
medium bowl mix together rhubarb, strawberries, and honey. Add cornstarch if you
want a thick "pie-like" consistency. Spoon into ramekins ensuring a good mix of
strawberries and rhubarb in each one.
In the same bowl, mix oats, sugar,
cinnamon, and butter until crumbly. Spread over the top of the fruit.
Bake for 30 minutes until rhubarb is
tender and the topping is browned. Serve warm with a dollop of whipped cream
(optional).
One serving is 117 calories, 3.7 g
fat, 20.2 g carbohydrates, 10.7 g sugar, 2.0 g protein, 2.6 g fiber, 25 mg
sodium, 3 Points+
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.
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