MIDWEEK MINUTES June 20, 2015
Midweek
Minutes
June 20,
2015
Hello,
Winners!
It’s going to be a jam-packed week
for me this week. I will need all your support. We got Father’s Day, my
birthday and a wedding celebration in the next 7 days. I’ll warn you right now
that there probably won’t be a newsletter next weekend, or it won’t happen until
Sunday! Haha!
Seriously, as my
birthday is upon me, I have to think back on my life as a Weight Watchers'
member so that it motivates me to keep on keepin' on. Body parts are not the
same as they were when I was younger, but that shouldn't stop me from being
active and being fit and healthy. "You're not getting older; you're getting
better" is what they always say, right? I am an Ageless
Goddess!
So, what
birthday words of wisdom about life, food, and weight management can I impart? I
reached Lifetime the first time on Weight Watchers in 1972...43 YEARS AGO!!! I
have been overweight pretty much since I was 9 years old. There were activities
I wanted to participate in but was self-conscious because of my weight. Weight
Watchers was the first food plan that worked for me. That, along with riding my
bicycle to UNL summer school, got me to goal that first time.
Did I keep the
weight off for 43 years? No. I didn't stay with the plan but did stupid diets
for the next 20-some years, and if there's any wisdom from all of this, DON'T
LEAVE Weight Watchers!!!
I wish I had
learned all my weight management lessons back then, but it was not until 1998
(June 19, 1998 to be exact, that I walked BACK into Weight Watchers for the
THIRD time...2nd time didn't last much past returning to goal because I thought
I was smarter than the program and could do it on my own). It didn't work on my
own, so I finally learned that maybe I need to do this program for the rest of
my life, and one way to do that was to become a WW leader! It wasn't easy to
dig into some of the underlying reasons I was overweight, which we all know have
to do with more than food, but it is definitely important to figure things out,
make good choices, and move forward. I admit that I am a member first, and I
NEED this program!
In your weight
loss journey, remember my mantra: "You can't change your weight until you change
your mind." It's a choice...whether or not you want to commit to changing your
life. Weight loss is not a sprint, it's a marathon! It takes time to do it the
healthy way. It takes time to learn new habits. I'm still working on
them.
Weight
management is not only about how you look and being a smaller size (although
that's pretty darn fun!), but it's about how you feel...your health and
fitness...inside and out. It's about making good choices in a society that is
growing bigger by the minute with bad choices. I really like feeling good, not
feeling old, and having the energy to do the things I want to do. And I am STILL
learning every day. I admit, there are still days where exercise and eating
properly are the farthest thing from my mind! I've had two total hip
replacements and it's changed my fitness routine somewhat. I still like to eat,
and that will never change! With age should come wisdom,
right?
So, if I can
impart any wisdom to you, it would be this...what are you waiting for? Commit
and get serious about making the program work for you. Decide now that you want
to do everything in your power to make this your year. Don't skip the meetings
in the summer either. I NEED the accountability, and I need the support. I know
how to get back on track when I veer off, but it's sure a lot of work to lose
after the easy gains!
I also remember June as the month I walked into Weight
Watchers. This time of year is special to me for many reasons. Let's
make it special for YOU TOO! (If you haven't been to the meeting room for
several weeks, we want you
back!)
Superior: If
you want to have your potluck on Monday, this will be the last Monday in June
(already)!
Remember, if
you don't get an email, you can always go here to see this newsletter and older
ones http://midweekminutes.blogspot.com/, or you can go to our ZIG'S WINNERS
Facebook page.
Heads Up to Hastings Members:
Our meeting starts at 8 A. M. Please try to be there between 7:30 and 8 so we
can start the meeting on time. Also, there will not be a meeting on July 4, so I
hope you will attend another meeting during that week. Hppy Father’s Day! See
you soon! --Zig
Member
Milestones
Superior: –11
lbs.
Hasitngs: –17
lbs.
5 lb.
star
Susan S. ( H
)
15 lb.
star
Julie D. ( S
)
Get Happy: The Power of Mindfulness
Paying attention can pay off with less
stress, more joy, and even weight loss. Here are some ways to reap the
benefits.
When you're stressed, it can be tempting to try to
escape those feelings by watching TV, surfing the web — or even, yeah, eating.
But fleeing the mental tumult doesn't help in the long run. A better, if
counterintuitive solution: Tune in, not out. Paying attention to your
surroundings, your food, and your actions can help right away (you slow your
racing pulse, enjoy food more, and are even less injury-prone), and over time by
helping you make more thoughtful choices. In fact, being mindful is part of
self-monitoring, a skill that helps you lose weight. Your meeting featured a short mindfulness exercise just to give you
a taste of its benefits. (Feeling more relaxed, for starters). When you have
more time, try some of these ideas. If you have…
10 minutes: Find a quiet place — perhaps in your car or in the bathroom — where no one can bother you. Some members find it helpful to hold a memento of a relaxing time, such as a seashell, a pebble or a leaf. Just close your eyes, relax your jaw, breathe and recall the feelings of being in that serene time and place.
20 minutes: Leave your to-do list and cell phone behind and take a 20-minute walk. Focus on the here and now: the sidewalk, the sound of sprinklers, the warmth of the sun, the caressing breeze.
30 minutes: Try a few relaxing yoga poses, like these moves, which are good for beginners. If you're not into yoga, take a bath, dance to a favorite song or try some simple, ease-out-the-kinks stretches.
Whenever your weight-loss efforts start to overwhelm you, bring yourself back to the present, and breathe slowly and deeply to regain your focus. It's a great way to stay on Plan for life.
You start out with big plans to change your life. Your energy is high and you can see yourself ready to move forward on your desires, goals, and dreams. For the first few days or weeks, things are going smoothly, and then one day your energy is a little less focused. Maybe you reached an obstacle, or the work of reaching your goal was more than you anticipated. Soon, before you know it, you slip back into your old habits and the way things were before.
Rationalization: When we rationalize, we place the blame of our defeat or failure upon outside persons or circumstances. This is a defense mechanism used to take the sting out of a difficult situation. We devise self-satisfying but flawed reasoning for our behaviors and actions (or lack of action). It seems logical in the moment, but it simply disconnects us from the truth. We justify why things are too difficult, why we are failing, or why we cannot move forward. Rationalization is how we attempt to explain why it is okay that we cannot create success or accomplish a goal. By blaming something or someone, we give ourselves permission to avoid accountability and responsibility for our own lives.
Perfectionism:
Perfectionism can be a double-edged sword. It has the capacity to provide either great joy and personal growth . . . or misery. Perfectionism can be a gift that offers with it a driving energy, determination, and the ability to achieve success. Used as a positive characteristic, it has the capacity to motivate you to achieve your dreams. However, if perfectionism is combined with a self-punishing attitude, it can drive you into feelings of inferiority, despair, and inaction. Driving yourself to do everything perfectly creates unrealistic self-imposed rules, stress, and quitting when things do not go perfectly. Realize that it is okay to make mistakes and allow yourself to be flexible. Count on the fact that your journey to create change will be filled with highs and lows. There will be challenges and failures. A key to perfectionism is not to eliminate this characteristic, but to harness its positive attributes.
Procrastination:
Sometimes procrastination is glaringly obvious. However, procrastination also comes in many guises. There are infinite subtle ways to keep your self from taking positive action. Sometimes people make it look like they are “working” hard to figure out how to reach their goals. They stay very busy “trying” to “solve” the problem. If you notice this behavior in your own life, you may fool others and even yourself, but really, you are just stalling. You are either taking action to make your dreams come true or not taking action. If you are not taking action, that is okay, but notice how your choices make you feel. Be honest with yourself. Do your choices bring your more joy? Or, do they decrease the amount of joy in your life?
Creative Avoidance:
Cleaning, laundry, shopping, mowing the lawn. You are just too busy, with too many chores, and too many obligations. The dog, the kids, the house, and your elderly parents. These excuses seem so real, because in a way they are real. They exist. However, the truth is that you make time for the things that you feel are important. If everything and everyone comes before you, what you are really saying is that your life and your happiness does not matter to you, and it just is not your responsibility. Face up to excessive busyness. Of course, your dreams are important! Put yourself at the top of your priority list and take action everyday. Do not allow yourself get distracted and overly involved with other less important things.
10 minutes: Find a quiet place — perhaps in your car or in the bathroom — where no one can bother you. Some members find it helpful to hold a memento of a relaxing time, such as a seashell, a pebble or a leaf. Just close your eyes, relax your jaw, breathe and recall the feelings of being in that serene time and place.
20 minutes: Leave your to-do list and cell phone behind and take a 20-minute walk. Focus on the here and now: the sidewalk, the sound of sprinklers, the warmth of the sun, the caressing breeze.
30 minutes: Try a few relaxing yoga poses, like these moves, which are good for beginners. If you're not into yoga, take a bath, dance to a favorite song or try some simple, ease-out-the-kinks stretches.
Whenever your weight-loss efforts start to overwhelm you, bring yourself back to the present, and breathe slowly and deeply to regain your focus. It's a great way to stay on Plan for life.
MY FAVORITE WORD:
SALE!!!
Flash Sale ends
MONDAY 6/22: Save 50% when you buy a meetings subscription plan (Monthly Pass).
Pay only $22.45
for your first month of Monthly Pass or $67.40 for your first 3 months. Savings
based on the Standard Monthly Plan rate of $44.95 per
month.
Can Meditation Help You Lose Weight?
Sure, meditation can be relaxing. But can
simply sitting and breathing actually help you lose lbs?
Meditation is a centuries-old method for clearing the
mind and calming the body. A few decades ago, it was known only as an Eastern
religious practice or as mysteriously bohemian (the Beatles, for example, were
avid meditators). But in recent years, meditation has gone mainstream.
Recommended as a stress-reducing technique by hospitals and doctors across the country, meditation's myriad benefits include reduced blood pressure, healthier arteries and an enhanced sense of well-being. With all these benefits going for it, meditation is an ideal tool for relaxation and self-discovery on the way to your weight goal.
Breathe Your Way to Peace — and Thinner Thighs?
"The very core place to start is the breath," says Alison Shore Gaines, a holistic counselor at Kripalu Center for Yoga & Health in Lenox, Massachusetts. In her "Conscious Eating for Sacred Nourishment" workshops, Gaines teaches students to take five deep breaths before eating. "A lot of times when we eat habitually, we get poised for action — we lean in and the tummy gets tight and we get ready to shovel," she says. Taking five breaths relaxes the body and clears the emotional palate. "This way people enjoy their food, they really taste it, they really see it — and they eat less because they're enjoying more and going slower."
Before you get too excited, though, remember: Meditation is not a quick fix. "You can't just magically sit down and meditate and tomorrow have no weight on your body," says DeDe Lahman, a certified yoga instructor and body image lecturer in New York.
A Practice of Presence
Of course, a meditation practice involves more than a few deep breaths. But it is simple. "Meditation is about stopping and being present, that is all," writes Jon Kabat-Zinn, PhD, in Wherever You Go, There You Are; Mindfulness Meditation in Everyday Life. He adds, "Mostly we run around doing. Are you able to come to a stop in your life, even for one moment? Could it be this moment? What would happen if you did?"
What happens on the physical level is what Herbert Benson, MD, the Harvard doctor who initiated meditation studies in the 1970s, calls the "Relaxation Response." He discovered that during meditation, brain waves shift into a state similar to — and sometimes more relaxed than — sleep. This level of relaxation lowers the amount of stress hormones that can contribute to pain and illness.
Meditation can also clear a foundation for healthier thinking and feeling. "When you meditate, all the junk comes up, all the clutter," says Lahman. "The negative body images come up, the desires for certain foods come up, and the emotions that are attached to those desires come up. The more they surface, the more you can put them in your mental recycle bin and start with a clean slate."
Meditation How-Tos
There are many types of meditation. Find one that resonates with your beliefs, and make sure your instructor has plenty of experience. In the meantime, you can try the following:
Recommended as a stress-reducing technique by hospitals and doctors across the country, meditation's myriad benefits include reduced blood pressure, healthier arteries and an enhanced sense of well-being. With all these benefits going for it, meditation is an ideal tool for relaxation and self-discovery on the way to your weight goal.
Breathe Your Way to Peace — and Thinner Thighs?
"The very core place to start is the breath," says Alison Shore Gaines, a holistic counselor at Kripalu Center for Yoga & Health in Lenox, Massachusetts. In her "Conscious Eating for Sacred Nourishment" workshops, Gaines teaches students to take five deep breaths before eating. "A lot of times when we eat habitually, we get poised for action — we lean in and the tummy gets tight and we get ready to shovel," she says. Taking five breaths relaxes the body and clears the emotional palate. "This way people enjoy their food, they really taste it, they really see it — and they eat less because they're enjoying more and going slower."
Before you get too excited, though, remember: Meditation is not a quick fix. "You can't just magically sit down and meditate and tomorrow have no weight on your body," says DeDe Lahman, a certified yoga instructor and body image lecturer in New York.
A Practice of Presence
Of course, a meditation practice involves more than a few deep breaths. But it is simple. "Meditation is about stopping and being present, that is all," writes Jon Kabat-Zinn, PhD, in Wherever You Go, There You Are; Mindfulness Meditation in Everyday Life. He adds, "Mostly we run around doing. Are you able to come to a stop in your life, even for one moment? Could it be this moment? What would happen if you did?"
What happens on the physical level is what Herbert Benson, MD, the Harvard doctor who initiated meditation studies in the 1970s, calls the "Relaxation Response." He discovered that during meditation, brain waves shift into a state similar to — and sometimes more relaxed than — sleep. This level of relaxation lowers the amount of stress hormones that can contribute to pain and illness.
Meditation can also clear a foundation for healthier thinking and feeling. "When you meditate, all the junk comes up, all the clutter," says Lahman. "The negative body images come up, the desires for certain foods come up, and the emotions that are attached to those desires come up. The more they surface, the more you can put them in your mental recycle bin and start with a clean slate."
Meditation How-Tos
There are many types of meditation. Find one that resonates with your beliefs, and make sure your instructor has plenty of experience. In the meantime, you can try the following:
- Sit straight in a comfortable, quiet place.
- Close your eyes.
- Relax your muscles.
- Pay attention to your slow and natural breathing.
- When distracting thoughts occur — and they will — simply notice them and gently bring your attention back to the breath. You may have to do this often at first.
- Continue for 10 to 20 minutes.
- Try to practice once or twice daily. With time, meditation will "bring a sense of relaxation, of coming to peace," says Gaines. "And from that place of peace we make better choices."
What’s Your Excuse?Where
Are You Going and How Are Your Holding Yourself Back?
By Dr. Annette Colby, RD
You start out with big plans to change your life. Your energy is high and you can see yourself ready to move forward on your desires, goals, and dreams. For the first few days or weeks, things are going smoothly, and then one day your energy is a little less focused. Maybe you reached an obstacle, or the work of reaching your goal was more than you anticipated. Soon, before you know it, you slip back into your old habits and the way things were before.
If you set out to achieve positive life change, you
will you will meet challenges and inner resistance. It is an expected part of
the journey. You may get so frustrated that you doubt your self, your dreams,
and your abilities. However, when you meet inner resistance, do not give up. It
is just part of the process, and you are in good company. Every successful
person first had to learn how to lead him or herself through the stickiness of
wanting to quit when the journey gets difficult. I imagine all people who
eventually achieved a goal must have had, at one time or another, a motivational
quote written on a yellow Post-it note stuck right where they could see it
everyday. It would be one of those encouraging sayings such as Ella William’s
tidbit, “Bite off more you can chew, then chew it.”
Creating a better life is a work in progress. The big
question is: How will you handle inner objections and setbacks? Will you quit on
your most meaningful dreams? Will you talk yourself out of taking action? What
explanations do you give to let yourself off the hook?
You owe it to yourself to do whatever it takes to make
positive changes in your life. Below is a list of inner roadblocks to success.
Once you recognize that these roadblocks are really just excuses, you can stop
hiding behind them and once again find your empowerment and confidence. Read
below to discover the four most common types of excuses – and what you can do to
move beyond them.
Rationalization: When we rationalize, we place the blame of our defeat or failure upon outside persons or circumstances. This is a defense mechanism used to take the sting out of a difficult situation. We devise self-satisfying but flawed reasoning for our behaviors and actions (or lack of action). It seems logical in the moment, but it simply disconnects us from the truth. We justify why things are too difficult, why we are failing, or why we cannot move forward. Rationalization is how we attempt to explain why it is okay that we cannot create success or accomplish a goal. By blaming something or someone, we give ourselves permission to avoid accountability and responsibility for our own lives.
Tip: No improvement is possible unless we take
responsibility for all of our actions, inactions, choices, and behaviors. A
choice to take action, even when things seem most difficult, sends a powerful
message to yourself about what you are creating and what you believe about your
own self-worth. Write down what you want to achieve, what is important to you.
Then create an excuse money jar. Every time you hear yourself making an excuse
for why you cannot or will not take action today, put a pre-defined amount of
money into your jar. When you decide to move forward on your goal again, use the
money to reward yourself for showing up and making your life important!
Perfectionism:
Perfectionism can be a double-edged sword. It has the capacity to provide either great joy and personal growth . . . or misery. Perfectionism can be a gift that offers with it a driving energy, determination, and the ability to achieve success. Used as a positive characteristic, it has the capacity to motivate you to achieve your dreams. However, if perfectionism is combined with a self-punishing attitude, it can drive you into feelings of inferiority, despair, and inaction. Driving yourself to do everything perfectly creates unrealistic self-imposed rules, stress, and quitting when things do not go perfectly. Realize that it is okay to make mistakes and allow yourself to be flexible. Count on the fact that your journey to create change will be filled with highs and lows. There will be challenges and failures. A key to perfectionism is not to eliminate this characteristic, but to harness its positive attributes.
Tip: Perfectionism is, in its purest form, an
inner calling to find and fulfill one’s destiny; to realize one’s potential. For
this to occur, perfectionism must be joined with the courage to follow your own
inner passion. Perfectionism contains the energy to continually explore and
search and grow and evolve. Come to understand that you grow because that is who
you are. You are not trying to become perfect or better than others, rather
exploring new avenues of self-expression. You achieve not to gain approval from
others, but because you were born to journey.
Procrastination:
Sometimes procrastination is glaringly obvious. However, procrastination also comes in many guises. There are infinite subtle ways to keep your self from taking positive action. Sometimes people make it look like they are “working” hard to figure out how to reach their goals. They stay very busy “trying” to “solve” the problem. If you notice this behavior in your own life, you may fool others and even yourself, but really, you are just stalling. You are either taking action to make your dreams come true or not taking action. If you are not taking action, that is okay, but notice how your choices make you feel. Be honest with yourself. Do your choices bring your more joy? Or, do they decrease the amount of joy in your life?
Tip: Remind yourself that you do not have to
take action. You alone decided that your goal was important to you, and you are
choosing to utilize free will to make it happen. Go back to basics and reaffirm
why you first committed to creating change. Read your goals and notice if they
are still important to you. This will lessen the feelings of resentment and
rebellion. If having your goal is still important, commit to taking daily
action. Even if it is small action. Do not allow yourself to put things off
until tomorrow or Monday. What can you do today that says in no uncertain terms
that your decisions and dreams are important to you? No one owes you a great
life – except for you. Embrace your opportunity and responsibility to affect
your life. Not only do you deserve to have what you want, you have the power to
make your dreams happen.
Creative Avoidance:
Cleaning, laundry, shopping, mowing the lawn. You are just too busy, with too many chores, and too many obligations. The dog, the kids, the house, and your elderly parents. These excuses seem so real, because in a way they are real. They exist. However, the truth is that you make time for the things that you feel are important. If everything and everyone comes before you, what you are really saying is that your life and your happiness does not matter to you, and it just is not your responsibility. Face up to excessive busyness. Of course, your dreams are important! Put yourself at the top of your priority list and take action everyday. Do not allow yourself get distracted and overly involved with other less important things.
Tip: Your life is all up to you! No matter how
bad you have got it, you alone determine your thoughts, attitudes, and
behaviors. No more leaving important decisions up to others. No more blaming
others for what goes wrong. Hold yourself accountable for your actions. At the
middle of each day take an honest assessment about whether your current choices
feel good or not. Participate in a straightforward reflection about whether you
have put forth effort into your goal. Did you do something to move yourself
forward and allow success? If not, that is okay; it is only midday and not too
late. Take action now. Go for it. Your success and your happiness are in the
choices you make right now.
LAST WEEK FOR THE
CANDY SALE!
This Week’s Meeting: Get Happy: Keep Your “Why” Close By
What is your “why”? It’s a simple enough
question, have you ever thought about the answer? How is your answer different
from let’s say, a year ago? Five years ago? Looking at and remembering “why” you
do or don’t do something can help you focus on the “how”. “How” are you going to
get to your goal? “How” can you tackle certain obstacles? “How” were you
successful in the past? Since the reasons behind the “why”, your initial
motivator, may change over time it means that your “how” may too. All the more
reason to keep that “why” close “by”!
Member
Recipes
1/6th of recipe (about 1 cup):
147 calories, 2.5g fat, 285mg sodium, 27g carbs, 3.5g fiber, 5.5g sugars, 6g
protein --PointsPlus® value 4*
Grilled veggies, spirally noodles, crumbly feta cheese, and a BBQ ranch sauce!?! It's all true, people...
Ingredients:
4 1/2 oz. (about 1 3/4 cups) uncooked high-fiber rotini pasta
1 red bell pepper, halved lengthwise, stem and seeds removed
1 red onion, ends removed, cut into 1/2-inch slices (rings intact)
1 zucchini, stem end removed, halved lengthwise
1 ear corn, husk removed
1/2 cup crumbled reduced-fat feta cheese
1/4 cup chopped scallions
1/4 cup fat-free ranch dressing
2 tbsp. BBQ sauce with 45 calories or less per 2-tbsp. serving
Directions:
Cook pasta in a medium pot per package instructions, about 8 minutes. Drain and transfer to a large bowl.
Bring a grill sprayed with nonstick spray to medium heat. Place pepper halves, onion slices (rings intact), zucchini halves, and ear of corn on the grill. Grill for 6 minutes with the grill cover down, rotating corn halfway through.
Flip veggies. With the grill cover down, grill until fully cooked and blackened, about 6 more minutes, rotating corn halfway through.
Chop veggies and remove corn kernels from the ear. Add to the large bowl. Add feta cheese and scallions, and lightly toss to mix.
In a small bowl, mix ranch dressing with BBQ sauce. Add to the large bowl and toss to coat. Cover and refrigerate until chilled, about 1 hour. Enjoy!
MAKES 6 SERVINGS @ 4 PP
Grilled veggies, spirally noodles, crumbly feta cheese, and a BBQ ranch sauce!?! It's all true, people...
Ingredients:
4 1/2 oz. (about 1 3/4 cups) uncooked high-fiber rotini pasta
1 red bell pepper, halved lengthwise, stem and seeds removed
1 red onion, ends removed, cut into 1/2-inch slices (rings intact)
1 zucchini, stem end removed, halved lengthwise
1 ear corn, husk removed
1/2 cup crumbled reduced-fat feta cheese
1/4 cup chopped scallions
1/4 cup fat-free ranch dressing
2 tbsp. BBQ sauce with 45 calories or less per 2-tbsp. serving
Directions:
Cook pasta in a medium pot per package instructions, about 8 minutes. Drain and transfer to a large bowl.
Bring a grill sprayed with nonstick spray to medium heat. Place pepper halves, onion slices (rings intact), zucchini halves, and ear of corn on the grill. Grill for 6 minutes with the grill cover down, rotating corn halfway through.
Flip veggies. With the grill cover down, grill until fully cooked and blackened, about 6 more minutes, rotating corn halfway through.
Chop veggies and remove corn kernels from the ear. Add to the large bowl. Add feta cheese and scallions, and lightly toss to mix.
In a small bowl, mix ranch dressing with BBQ sauce. Add to the large bowl and toss to coat. Cover and refrigerate until chilled, about 1 hour. Enjoy!
MAKES 6 SERVINGS @ 4 PP
HG Alternative! Cook your veggies on a grill pan, working in
batches, and adjust cook times as needed. If the pan doesn't have a lid, just
loosely cover it with a skillet lid.
When this big bowl of Italian-style pasta salad is unveiled
at your next BBQ or picnic, you'll be the only one who knows that it's low in
calories. This recipe
ROCKS...
Ingredients:
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 @ 3 PP
Ingredients:
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 @ 3 PP
Parmesan
Encrusted Tilapia Fish Sandwich 7 PP
4 ounces Treasures from the Sea Parmesan Tilapia, About 1 filet but best
to weigh it for accuracy. I buy this at Sam's club
1 whole Arnold's Sandwich Thin, (Can use any bread that is 1 WW pt such
as 2 slices of white wheat, or a reduced calorie hamburger bun)
2 lettuce leaves
1 slice tomato
1 slice onion
1 Tablespoon
Hellmann's Dijonnaise
Preheat oven to 400 degrees. Bake Parmesan
Encrusted Tilapia for 20 minutes.Assemble sandwich.
Bacon Cheeseburger Wraps
Source: Emily Bites
Original
Ingredients:
1 lb 95% lean ground beef (raw weight)
1 T McCormick Hamburger Seasoning
4 Laughing Cow Light Queso Fresco & Chipotle Wedges, cut into pieces
2 T Ketchup
2 t Yellow Mustard
1/3 cup 2% shredded sharp cheddar cheese
2 T Hormel Real Bacon Bits
4 light original Flatouts
½ a medium tomato, cut into pieces
1 – 1 ½ cups shredded lettuce
Directions:
1. Bring a large skillet to medium heat. Add the ground beef and hamburger seasoning and cook until meat is browned. Drain meat. Clean skillet and set aside.
2. Place meat in a medium bowl and add the cheese wedges, ketchup, mustard, cheddar and bacon bits. Stir to combine.
Ingredients:
1 lb 95% lean ground beef (raw weight)
1 T McCormick Hamburger Seasoning
4 Laughing Cow Light Queso Fresco & Chipotle Wedges, cut into pieces
2 T Ketchup
2 t Yellow Mustard
1/3 cup 2% shredded sharp cheddar cheese
2 T Hormel Real Bacon Bits
4 light original Flatouts
½ a medium tomato, cut into pieces
1 – 1 ½ cups shredded lettuce
Directions:
1. Bring a large skillet to medium heat. Add the ground beef and hamburger seasoning and cook until meat is browned. Drain meat. Clean skillet and set aside.
2. Place meat in a medium bowl and add the cheese wedges, ketchup, mustard, cheddar and bacon bits. Stir to combine.
Microwave on high for one
minute. Stir again until meat is evenly coated.
3. Spoon a quarter of the meat mixture (around a generous ½ cup) onto the center of each flatout and spread the mixture lengthwise,
3. Spoon a quarter of the meat mixture (around a generous ½ cup) onto the center of each flatout and spread the mixture lengthwise,
leaving about an inch at each end. Evenly distribute the
shredded lettuce and tomato pieces across the top of the meat.
Fold in the 1” ends of the
flatout over the filling and then fold in the long ends to cover it.
4. Lightly mist the large skillet with cooking spray and bring over medium-low heat. Place the wraps fold-side down onto the skillet
4. Lightly mist the large skillet with cooking spray and bring over medium-low heat. Place the wraps fold-side down onto the skillet
(I did them in batches of
two) and let them cook for 3-4 minutes or until golden. Flip the wraps and
continue to cook until golden on the bottom. Cut in half and
serve.
Yields 4 wraps. WW P+: 8 per wrap (P+ calculated using the recipe builder on weightwatchers.com)
Yields 4 wraps. WW P+: 8 per wrap (P+ calculated using the recipe builder on weightwatchers.com)
Carrot Cake
Cupcakes with Cream Cheese Whipped Cream
Points: 6 weight watchers pointsplus for cupcake with frosting (5 without frosting)
Servings: 14
Serving Size: 1 cupcake
2 cups peeled and finely grated carrots
1 egg
3/4 cup brown sugar
1/4 cup vegetable oil
1/2 cup applesauce
1/3 cup non fat Greek yogurt
1 tsp vanilla
1/4 cup crushed pineapple, well drained
1/4 cup raisins
1/4 cup sweetened shredded coconut
1 cup all purpose flour
1/2 cup whole wheat flour
1 tsp baking powder
1/2 tsp baking soda
1/2 tsp salt
1 tsp pumpkin pie spices(or a combination of cinnamon, cloves, and nutmeg)
Points: 6 weight watchers pointsplus for cupcake with frosting (5 without frosting)
Servings: 14
Serving Size: 1 cupcake
2 cups peeled and finely grated carrots
1 egg
3/4 cup brown sugar
1/4 cup vegetable oil
1/2 cup applesauce
1/3 cup non fat Greek yogurt
1 tsp vanilla
1/4 cup crushed pineapple, well drained
1/4 cup raisins
1/4 cup sweetened shredded coconut
1 cup all purpose flour
1/2 cup whole wheat flour
1 tsp baking powder
1/2 tsp baking soda
1/2 tsp salt
1 tsp pumpkin pie spices(or a combination of cinnamon, cloves, and nutmeg)
Cream Cheese Whipped Cream
4 oz reduced fat cream cheese
4 oz light Cool Whip
1/4 cup powdered sugar
1 tsp vanilla
4 oz reduced fat cream cheese
4 oz light Cool Whip
1/4 cup powdered sugar
1 tsp vanilla
1. Preheat oven to 325 degrees.
2. In a small bowl, whisk together carrots, egg, brown
sugar, oil, applesauce, Greek yogurt, vanilla, raisins, pineapple, and
coconut.
3. In another bowl, whisk together flour, baking powder,
baking soda, salt, and pumpkin pie spices.
4. Stir flour mixture into carrot mixture until well
combined.
5. Fill each cupcake tin about 3/4 full. Bake, rotating
tins halfway through, for 25-28 minutes until cooked through.
6. For creamed cheese whipped cream, beat cream cheese
until smooth and at room temperature. Whip in cool whip and powdered sugar.
7. Frost the cupcakes right before serving,
Enjoy!
Blueberry
Cheesecake Ice Cream
Yield: 12 Servings (Serving Size about 2/3
cup)
2 cups granulated sugar
3/4 cup (6 ounces)
1/3-less-fat cream cheese, softened
4 large egg yolks
3 cups 2% reduced-fat milk
1 cup half-and-half
3 cups fresh blueberries, coarsely chopped
1/4 cup powdered sugar
1/4 cup water
4 large egg yolks
3 cups 2% reduced-fat milk
1 cup half-and-half
3 cups fresh blueberries, coarsely chopped
1/4 cup powdered sugar
1/4 cup water
Directions:
1. Combine first 3 ingredients in a
large bowl; beat with a mixer at high speed until smooth. Combine milk and
half-and-half in a medium, heavy saucepan; bring to a boil. Remove from heat.
Gradually hot milk mixture to cheese mixture, a spoonful at a time (being
careful to temper the mixture & not 'cook' the egg), stirring constantly
with a whisk until all has been incorporated. Return milk mixture to pan. Cook
over medium-low heat 5 minutes or until a thermometer registers 160°, stirring
constantly. Place pan in an ice-filled bowl. Cool completely, stirring
occasionally.
2. Combine blueberries, powdered
sugar, and 1/4 cup water in a small saucepan; bring to a boil. Reduce heat, and
simmer for 10 minutes or until mixture thickens slightly, stirring frequently.
Remove from heat, and cool completely.
3. Stir blueberry mixture into milk
mixture. Refrigerate several hours until mixture is very cold.
4. Pour mixture into the freezer can
of an ice-cream freezer; freeze according to manufacturer's instructions. Spoon
ice cream into a freezer-safe container; cover and freeze for 1 hour or until
firm.
Tips:
*Sprinkle graham cracker crumbs on top
to complete the cheesecake theme!
WW POINTS per serving of 2/3
cup:
PointsPlus® Value: 7
PointsPlus® Value: 7
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