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MIDWEEK MINUTES July 11, 2015


Midweek Minutes
 July 11, 2015
Hello, Winners!
Yes, it’s getting time for county fairs already!
What could be better than fresh produce in summertime Nebraska!  Is your mouth watering for sweet corn?
Do you have a garden? 
Are you willing to share some of your extra produce at our meetings? 
Do you have a great low POINT recipe to share which includes lots of fruits and veggies?
This time of year is such fun.  OK, I don't get too excited about having to put on tons of bug spray when I go out to the garden, but I actually like pulling the weeds (my back doesn't like it, but my grandkids help), and seeing the fresh veggies coming.
At the store, the fruits are cheaper, and what a great variety for fruits there are!  I hit the Farmer’s Market after the Saturday meeting in Hastings! 
So, get out the grill,
check out some of our Weight Watchers' recipe books,
and let's get into the 2nd half of the summer by paying more attention to getting healthy and fit!

I feel July is a great month for paying attention to ME.  I really have only a few weeks until school starts to work on myself.  Sound selfish?  NOPE!  NOT taking care of myself would be selfish.  It's going to be a long winter, and I know that I need to be in peak condition in August. 
I urge you to think about that habit  to Take Care of Yourself as well.   I really deserve to concentrate on myself this month...not my house (the spring cleaning is done)...not planning for the new school year (that planning continues August 1)...just me!!!  Some of the things I need to do for myself is making time for planned exercise, getting fresh air, looking for recipes to use those fruits and veggies, TRACKING what I eat, and making my health a priority by getting those yearly checkups.  It's so important because I hope to be around for awhile.

When I put this into writing, I am making it real, too.  I ask you to help me because I am a member, just like you.  I have my ups and downs, my temptations, and I know that NOBODY makes the choices for me except me, but I can't do this alone.  How about you?  Have you been to your meeting lately?  Let's help each other take care of ourselves.  If not now, when?  See you at the meetings! –Zig

Member Milestones
Superior: –13.8 lbs.
Hastings: –5.2 lbs.

What's Your Pleasure?

Taking time out for yourself can help you succeed!
Article By: Rachelle Vander Schaaf
Raising kids, meeting work deadlines, doing chores around the house — the to-dos never end. With all those people and activities vying for your time and energy, your own needs can slide down the list of priorities. You scrap your good intentions to exercise more, plan healthier meals or attend your next meeting — never mind going to the movies, catching up with a friend or swinging in a hammock. But the truth is, the less attention you give yourself, the more the pounds can add up. Good news: The reverse is also true.
So go for it: Adopt a "me first" attitude. Selfish? Not at all, say experts: "You'll have a better outlook, more energy and greater stamina when you invest in yourself," says Howard Eisenson, MD, former director of the Duke University Diet and Fitness Center. And those benefits will boomerang for the good of all those folks who rely on you. That's what we call a win-win! Finally — and perhaps, most important, you're likely to find that putting yourself first can help you win at weight loss.

In your meeting, you discussed how to inject moments of fun, escape, lightheartedness and relaxation into your life. What you choose to do matters less than that it's something that you truly like to do. Here's a blueprint for making such timeouts a regular reality.
  • Accept that spending time on you does not deprive others. "I had one client who actually felt anxious taking time to exercise because it wasn't work," says nutritionist Katherine Tallmadge, MA, RD. "But will taking half an hour or an hour for yourself really hurt someone or something else? No, it won't."
  • Be true to yourself. "Take time to reconnect with who you are and what you value," says Eisenson. "Try yoga or meditation, take a walk or listen to music, pick up an old interest or hobby." Rediscover coin collecting, playing an instrument, scrapbooking or any other enjoyable activity that helps you unwind—and keeps your hands out of a bag of chips.
  • Build a break (or two) into each day. Try to make your "me time" a priority, just as important as tracking your meals or getting in 10,000 steps. The more it becomes part of your routine, the more consistent the payoff. It doesn't have to be much — even a 2-minute "brain break" as you close your eyes and breathe deeply can do the trick. The key is to be sure it's something you enjoy and that will leave you feeling better and happier.
Get Happy! Bring a Friend: 
If a Monthly Pass or Total Access member brings a guest to a meeting and that guest purchases a Meetings (Includes OnlinePlus) subscription plan by 8/29, then both the member and the guest who joins will get one free month added to their respective subscription. 

If a PAYG (Pay As You Go) or free Lifetime member brings a guest to a meeting room and that guest purchases a Meetings (Includes OnlinePlus) subscription plan by 8/29, then the guest who joins will get one free month added to their Meetings (Includes OnlinePlus) subscription, while the member will receive a free 6-month subscription to Weight Watchers Magazine. 
 
July 12 – 18: ALL Kitchen/Portion Tools on sale
Electronic Food Scale - $24.95 
Gourmet Measure Spoon Set- $19.95 
Collapsible Steamer Bowl- $7.95 
Measuring Cups - $3.95
The following items (reg. priced at $12.95) will be $9.95: Fruit & Salad Solution To Go, Salad Cruet, Microwavable Measuring Bowls, Take Along Tumblers

Find More Me Time Every Day

The minute you get up for a little "me" time - read a book, make a phone call - your family, your office, your parents are all at your heels like newborn pups. Here's how to teach the people in your life a new trick: how to let you be you for a bit.
Article By: Stephanie Osfield
Sound appealing? Here are some of Reading's tips that will help you add an hour to every day:
In the morning:
  • Get up earlier and go for a walk, so your evening is free to relax after work.
  • Buy groceries for tonight's dinner on your way to work, rather than on the way home - the store will be less crowded.
  • Put in a load of wash and get your partner to help you hang it out. When you get home, it will be done.
  • Clean one room before you go to work - by the weekend the housework will be done.
  • Spend fifteen minutes soaking in an aromatherapy bath before the kids are awake. "You won't oversleep any more because you'll look forward to getting out of bed," says Reading.
In transit (on the bus or train):
  • Write birthday cards or letters.
  • Read the newspaper (and skim the headlines) or listen to a talking book.
  • Work out your day's schedule.
At work:
  • Take breaks - go for a walk or head to the park for lunch - you'll work far more effectively all afternoon.
  • Ring ahead to check whether your doctor is running on time.
  • Make a "to do" list: "Then number each task in order of importance," says Reading. "Tackle the biggest most taxing job first and you'll feel more energized all day."
  • Stop being a perfectionist. "Learn where to cut corners and set times within which to complete tasks," Reading advises.
At night:
  • Grab your cordless phone and pay bills by credit card while you stir the minestrone.
  • Use your answering machine to screen calls and avoid unnecessary interruptions that eat into your night.
  • Get a friend or relative to pick up the kids from baseball practice. Then do the same for them next week.
  • While cooking, clean as you go.
  • Let it go. "Remember, nobody has ever died from an untidy house," says Reading. "Whereas overwork has been proven to lead to chronic fatigue, cancer, ulcers and heart attacks."
On weekends:
  • Delegate jobs like unloading the dishwasher to your partner and kids.
  • Food shop outside peak-hours so you don't waste time in lines. Reading suggests you: "Organize a buddy system with a friend, where you buy her groceries one week and she gets yours the next."
  • Cook in bulk and freeze the leftovers.
  • Say no to social engagements every Friday night. "Then make a date with your partner, even if you just dress up and enjoy a candlelit dinner at home - you'll feel like you've pampered yourself," says Reading.
 

Thank you so much for the chuckles, Leader-Buddy Nancy V.!


Keeping Veggies Fresh
Article By: Leslie Fink, MS, RD

Q: I don't know how to store fresh vegetables in the fridge. Do I take them out of their plastic bags? Is there anything special I should do before putting them in the fridge? How long can I expect them to last?

A: Although the best storage methods for fresh vegetables can vary within each vegetable category (green onions differ from Spanish onions, for example), here's a list with some basic guidelines. A few overall points to keep in mind first, though:
  • Refrigeration can damage some vegetables (such as potatoes), yielding an off-flavor or mushy texture.
  • Keep vegetables that are not stored in the refrigerator (such as potatoes and onions) away from heat sources and out of sunlight.
  • Some vegetables (like eggplants) can be left on the counter to ripen and then refrigerated to extend their lifespan.
  • When storing vegetables in plastic bags, make sure to poke some holes in the bag to allow for proper air circulation. Or buy perforated plastic vegetable bags.
  • Keep vegetables and fruits in separate produce drawers because some fruits, such as apples and pears, produce a substance called ethylene that hastens ripening of other produce.
  • Do not store potatoes and onions together because they each give off gases that can cause the rapid decay of the other.
  • Although some vegetables can last for long periods of time when properly stored, try to use them sooner, rather than later, for optimal flavor and nutrient value.
  • Add crispness back to limp vegetables like celery and asparagus by placing them stem-side down in a small amount of water; refrigerate until crisp.
  • Last but not least, do not wash vegetables until you're ready to eat them!
Vegetable
Storage Tips
Artichoke Refrigerator life: 4 to 5 days. Add a few drops of water to a plastic bag.
Asparagus Refrigerator life: 4 to 5 days. Wrap stalk bottoms in a damp paper towel and place in a loosely closed plastic bag.
Broccoli Refrigerator life: 4 days. Store in an open plastic bag.
Cabbage, Whole Refrigerator life: 1 to 2 weeks in a plastic bag.
Cabbage, Cut Refrigerator life: 1 to 2 days if wrapped tightly in plastic wrap.
Carrots Refrigerator life: Very variable. Store in their original plastic bag.
Cauliflower, Whole Refrigerator life: Up to 5 days. Store stem-side up in a plastic bag.
Celery Refrigerator life: Up to 2 weeks. Store in a plastic bag.
Cucumber Refrigerator life: 1 week if waxed; less if not waxed.
Eggplant Refrigerator life: 3 to 4 days. Store in a plastic bag.
Garlic Shelf life: A few weeks to a few months, depending on size. Store in a dark, cool spot.
Green beans Refrigerator life: 3 to 5 days. Store in a plastic bag.
Leafy Vegetables Refrigerator life: 3 to 5 days. Wrap in a damp paper towel and place in a plastic bag.
Leeks Refrigerator life: Up to 1 week. Loosely wrap in a plastic bag.
Lettuce Refrigerator life: Varies greatly by type. Leave in plastic bags.
Mushrooms Refrigerator life: Varies greatly by type. Store in a loosely closed paper bag on a refrigerator shelf and not in the produce drawer.
Onions, Whole Shelf life: 3 to 4 weeks. Store in a cool, dry, open space.
Onions, Cut Refrigerator life: 2 to 3 days if tightly wrapped in plastic wrap.
Peas Refrigerator life: 1 to 2 days. Store in a plastic bag.
Peppers Refrigerator life: Up to 1 week. Store in a plastic bag.
Potatoes, New Shelf life: 1 week. Store in a cool, dark, dry place.
Potatoes, all-purpose and baking Shelf life: Up to 2 months. Store in a cool, dark, dry place in a burlap, brown paper or perforated plastic bag.
Pumpkin Shelf life: Up to 1 month in a cool, dry place.
Scallions (green onions) Refrigerator life: Up to 3 days. Store in a plastic bag.
Squash (Winter), whole Shelf life: Up to 3 months. Store in a cool, dry place.
Squash (Winter), cut Refrigerator life: Up to 1 week if wrapped tightly in plastic.
Squash (Summer) Refrigerator life: Up to 1 week. Store in a plastic bag.
Sweet Potatoes Shelf life: Up to 1 month if stored in a cool, dry place; up to 1 week if stored at room temperature.
Tomatoes
Shelf life: Up to 2 days once fully ripe. Store at room temperature for the best flavor.

The Healthiest Restaurant Meals  (The Eat List Blog on www.weightwatchers.com)

Thursday, July 09, 2015
 I love trying new restaurants—whether I'm in my own neighborhood or passing through another state or country. Because many restaurant dishes are more caloric than ones I'd make at home, I aim to keep the calories in check by ordering a salad or a side veggie with my entrée. While at a neighborhood bistro last weekend, for instance, I shared a white pizza with truffle oil (with slices left to take home) and a watermelon-and-feta salad.

So if you’re choosing restaurant over fast-food food, are you really saving on calories, fat and sodium? Researchers at University of Illinois at Urbana-Champaign set out to answer this question.

Their study, just published in the European Journal of Clinical Nutrition, found that the extra calories and fat consumed by U.S. fast-food eaters and restaurant diners were about the same: People eating at fast-food restaurants ate an extra 190 calories and 11 g fat, while restaurant diners took in an additional 187 calories and 10 g fat. The amount of extra sodium consumed by the two groups differed the most of any nutrient group studied: Fast-food eaters ate an extra 297 mg, while restaurant diners had an additional 412 mg.

Of course, with a little know-how, you can easily order healthier dishes at restaurants. Here are some to consider:
  • PF Chang’s Steamed Buddha’s Feast: 260 calories, 4 g fat (6 PointsPlus value)
  • Ruby Tuesday New Orleans Seafood: 317 calories, 14 g fat (8 PointsPlus value) 
  • Applebee’s Pepper-Crusted Sirloin & Whole Grains: 340-350 calories, 9-10 g fat (9 PointsPlus value)
    •
  • Olive Garden Baked Tilapia with Shrimp: 360 calories, 12 g fat (9 PointsPlus value)
  • TGI Friday’s Sizzling Chicken & Spinach (410 calories, 15 g fat, 9 PointsPlus value)
Member Recipes
Bok Choy Salad 
( I found a recipe without sugar or butter because most say that you need to cook the noodles in butter and make the dressing with sugar, but I haven't tried this recipe at home yet).
Recipe courtesy Lake Austin Spa Resort
Serves: 8
PointsPlus® Value per serving: 5
1 medium head bok choy, diced
4 green onions, sliced
1 (3-ounce) package ramen noodles
1/2 cup slivered almonds, toasted
2 tablespoons sesame seeds, toasted
1/4 cup extra-virgin olive oil
2 tablespoons lemon juice
1 tablespoon tamari or soy sauce (add more to taste)
Combine bok choy and onions and chill.
Break up the uncooked ramen noodles and combine with the almonds and sesame seeds..
Mix remaining ingredients.
Before serving, combine the bok choy and noodle mixtures. Mix together the oil, lemon juice and tamari. Toss the salad with the dressing to coat.





Crunchy Vegetable Wraps
Serves: 4
PointsPlus® Value per serving: 1
Cups of Fruits and Vegetables per Serving: 1 1/8 cups
Ingredients:
2 Tortillas (spinach or whole wheat)
½ tsp Ranch salad dressing & seasoning mix
¼ cup Broccoli, chopped
¼ cup Carrots, chopped and grated
¼ cup Zucchini, washed and cut into small strips
¼ cup Yellow summer squash, washed and cup into small strips
½ Tomato, diced
2 Tbsp Green bell pepper, seeded and diced
2 Tbsp chives, chopped fine
3 Tbsp Cream cheese, fat free
In a small bowl, stir ranch seasoning into cream cheese, chill.
Wash and chop vegetables.
Steam broccoli in microwave for 1 minute with 1 tablespoon of water.
Spread cream cheese onto flour tortilla, staying one inch from edge. Sprinkle vegetables over cream cheese. Roll tortilla tightly.
Credit: Courtesy of the Connecticut Food Policy Council





Low Fat Sloppy Joes

Yield: 6 servings (3/4 cup meat + 1 bun)
1 teaspoon olive oil
2 cups finely chopped mushrooms
1 cup finely chopped sweet onion
1/2 cup finely chopped green bell pepper
1/4 cup finely chopped celery
1/4 cup finely chopped carrot
2 cloves garlic, minced
6 ounces lean ground turkey breast
6 ounces lean ground beef
1/4 cup ketchup
1 Tablespoon red wine vinegar
1 Tablespoon worcestershire sauce
1 teaspoon dried oregano
1/4 teaspoon salt
1/4 teaspoon pepper
1 (8 ounce) can tomato sauce
6 (1 1/2-ounce) whole-wheat hamburger buns, toasted
1. Heat oil in a large skillet over medium-high heat. Add mushrooms and next 7 ingredients; sauté 5 minutes or until meat is browned, stirring to crumble. Stir in ketchup and next 6 ingredients; bring to a boil. Cover, reduce heat, and simmer 20 minutes, stirring occasionally.
2. Serve on toasted hamburger buns.
Tips:
*These are pretty good with a slice of sharp cheddar melted on top too. Add calories in :)

PointsPlus® Value per serving: 7

 
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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