MIDWEEK MINUTES July 18, 2015
Midweek
Minutes
July 18,
2015
Hello,
Winners!
Ah yes, it's time for county fairs. Not only is that
another food occasion of which to beware, but it's another summer occasion that
requires us to change our routines...and maybe causes us frustration in our
weight loss efforts if we aren't prepared. Every feel like your weight loss
journey is like a roller coaster ride? Has this summer been like that? Are you
thrown off your "routine" by days of vacation or "stay-cation", changing your
routine, miscellaneous food occasions, travel? Have you been away from Weight
Watchers because you think you will be back in the autumn when things are "back
on routine"? Well...this is what I have to say about that . . . Phooey!
Dr. Daniel Kirschenbaum says, "The reduced structure of
summer time more generally creates challenges. You could find yourself at home
more, around food and snacks more often, and at parties. Do you find yourself guilty of
"vacation mentality"?
The main reason that we put on extra
pounds during the summer is that we are socializing more than usual and it seems
that every event is built around food. During the summer there are barbeques,
beach parties, pool parties, vacations, reunions, actual vacations, the fourth
of July, ballgames, the county fair, the end of summer, etc. We are also asked
to bring food to many of these events and that seems to add to the situation,
says Connie Green.
Dr. Kirschenbaum
continues, " It often goes something like this,' Well, this is my time to
relax – and enjoy myself. I don’t want to focus on what I’m eating, just enjoy
food and take it easy.
Weight controllers can
take at least three important steps to prevent their summers from taking the
usual toll on waistlines and momentum.
First, you can make a
commitment to ban the “vacation mentality” from your summer. You can relax and
have fun on your vacation and during your summer without thinking in such a
self-destructive way. The summer can get you outside and relaxed with friends or
through adventures. You can keep your commitment very much alive during this
time. Remind yourself that relaxation and enjoyment of free time does not have
to be accompanied by self-destructive eating and inactivity.
Second, you can plan
into your vacation or summer time some structures that will help you. Beginning
your day with some significant activity, like a 30-40 minute brisk walk,
provides a great structure and a time to re-focus on your commitment to healthy
living. Other common structures used by successful weight controllers include
taking active vacations (something other than lying around on beaches) and
making sure they have breakfast every morning.
Finally, you can focus
on those healthy and wonderful fresh fruits and vegetables in your shopping and
eating. Why not make them the centerpiece of every lunch and dinner? Add them to
cereals for great additions to breakfasts, as well."
Want to jump off that
roller coaster for good? Come back to your next meeting NOW! If you can't
weigh in at your regular meeting, do what many members are doing and weigh in at
another location. Check the Weight Watchers' website for other meetings near
you by typing in your zip code. We can do it together! Yes, we can!
See you at the
meeting! --Zig
Member
Milestones!
Superior: –18.8
lbs.
Hastings -7.6
lbs.
10
lb.star
Rita R. ( S
)
60 lb.
star
Jon ( S
)
Perfect Portions
Help
yourself! Dishing up just-right amounts can help you stay on
track.
Getting serving sizes right is often more
than meets the eye — yet it's one of the keys to helping you lose weight and
keep it off. Using easy tricks and tools like measuring cups
and food scales makes it easy to dole out perfect portions of just about any
food, drink or ingredient when you’re at home. But toting those tools around
when you’re at a party or a picnic or a backyard barbecue or a food festival or
any other deliciously dangerous event of summer simply isn't practical.
Up for discussion at your meeting this
week: the challenges of getting portion sizes right when you're not at home. Use
your guesstimating skills and brush up on portion equivalents so you can easily
(and often stealthily) use visual match-ups anywhere, anytime. When you're home
this week, weigh and measure your food and beverages; the more you measure, the
more natural it will feel. Use some of the tips and tricks that you'll learn in
the meeting.
Train your brain to recognize the
right size
You'll find that the more you measure at home, the easier it’ll be to gauge accurate portions when you’re eating out. So whenever you measure and serve yourself, take a mental snapshot: "Here's what one cup of couscous looks like. This is a teaspoon of butter." Then no matter where you're dining — the office cafeteria, a food court at the mall, or your favorite Chinese buffet — you'll feel more confident in your ability to eye the right size. And if you need a few ideas, the list below is a good place to start. Remember though, one of the keys to making healthy habits like this one stick, is to find out what works best for you.
You'll find that the more you measure at home, the easier it’ll be to gauge accurate portions when you’re eating out. So whenever you measure and serve yourself, take a mental snapshot: "Here's what one cup of couscous looks like. This is a teaspoon of butter." Then no matter where you're dining — the office cafeteria, a food court at the mall, or your favorite Chinese buffet — you'll feel more confident in your ability to eye the right size. And if you need a few ideas, the list below is a good place to start. Remember though, one of the keys to making healthy habits like this one stick, is to find out what works best for you.
| On the go | |
| Lip balm | 1-ounce serving of cheese |
| Folding wallet | 1-ounce slice of French bread |
| Sunglasses |
6-ounce fish
fillet
|
|
At a sporting event
|
|
| Hockey puck | ½ cup serving of mashed potatoes, beans, or ice cream |
| Golf ball | ¼ cup of nuts |
| Baseball | 1 medium piece of fruit |
| Tennis ball | 1 cup serving of rice |
| In the office | |
| Roll of transparent tape | 1 small piece of fruit |
| Standard pink eraser | 1-ounce serving of cheese |
| 2" x 2" self-stick note | 1 brownie |
| At a restaurant or hotel | |
| Tea cup | 1 cup of cooked pasta or rice |
| Half an orange | ½ cup of coleslaw |
| Mini bar of soap | 1-ounce serving of cheese |
|
On a business trip or vacation
|
|
| CD/DVD | Large bagel or 1 pancake |
| USB thumb drive | 1-ounce serving of cheese |
| Pocket digital camera | 3-ounce serving of meat |
Second flash Sale - Tuesday July 21 to Monday, July 27:
The deal: New subscribers save 50% on select subscription
plans, including Meetings (Includes OnlinePlus)
In meeting rooms, we'll be selling Meetings (includes
OnlinePlus) at these great low prices: o Special 50% Off Standard 1-Month Plan
Price: $22.45 o Special 50% Off 3-Month Savings Plan Price:
$67.40
Road Trip Dining
Don't let
fast-food joints and minimarts knock you off track on your next road
trip.
Picture this: You're driving on a dark highway somewhere
between the Grand Canyon and St. Louis, watching sign after sign for fast-food
go by. You're starving and tired, and that's a dangerous time to pull over and
try to resist a Big Mac.
With a little careful planning, however, you can eat smart on the road and not succumb to temptation.
At the road stop
Most stops offer the typical fast-food options: burgers, fried chicken, maybe Mexican. If you're lucky, you'll happen upon a diner or a fast food chain that offers a wider range of foods. No matter where you end up, here's a basic rule of thumb: Keep portion sizes, unhealthy fats and sugar levels in check.
These guidelines not only help keep your weight loss on track, but they'll also make for a safer trip. Eating large meals on the road may leave you sluggish, even groggy—not exactly how you want to feel behind the wheel. A lighter, well-balanced meal is the ideal mix for staying alert at the wheel.
Here are a few food-specific tips to help keep your diet in check:
Burgers
Stick with a plain, small burger. Forget the quarter-pounders, and don't even think about the Big Macs.
Chicken and Fish Sandwiches
Avoid fish sandwiches; they sound leaner, but in the hands of fast-food restaurants, they get drenched in unhealthy fat. Chicken sandwiches are all over the map calorie-wise; the grilled ones are usually a good bet, but only if you skip the mayo, dressing and cheese.
Tacos and Burritos
The smaller and simpler, the better; avoid the big ones ("Supremes"), and request no sour cream. Chicken or bean varieties are usually leaner than beef.
Pizza
Vegetable toppings are best, the more the better. Stick to one to two slices, depending on their size; and avoid the personal or six-inch pizzas, which are often higher in fat and calories than two regular slices. Sometimes you can order the pizza without cheese as well.
Sides
French fries, onion rings, chicken nuggets. Save these for special occasions as they are high in fat and empty calories. The exception: sides of diner vegetables, often packaged together as an entrée. Anything steamed or boiled is fine. Baked beans are a good choice. But avoid the creamed corn and spinach, and only opt for mashed potatoes or mashed butternut squash if they're not laden with butter. A baked potato, dry rice or small side of pasta with marinara are good options, too. Quiz the server about their preparation method before ordering.
Pack your bags
Even though you'll end up eating most of your meals by the side of the road, you'll still need some snacks and beverages to keep you hydrated and to stave off excessive hunger and bingeing. You'll make better choices if you keep these in the car to tide you over:
A Water Bottle
It should contain at least one cup of water per person at all times. Staying hydrated is especially critical for the driver, since dehydration causes confusion, dizziness and fatigue.
Fresh Fruit and Vegetables
Given the choices out there, this may be your only fresh produce for the day. Pre-slice them for convenience, so you're not biting into a peach with juice running down the steering wheel. Best bets: sliced apples (drizzle them with lemon juice to prevent browning), seedless grapes, pre-washed baby carrots or celery sticks.
Fat-free or Reduced-fat Crackers
You're better off with a whole-grain variety. Whole-grain foods supply you with a nice, steady source of energy as opposed to white, processed, flour-based foods, which send blood sugar (and energy) levels up and down quickly. Good choices: Hain fat-free whole-wheat crackers or Wasa multigrain crackers.
With a little careful planning, however, you can eat smart on the road and not succumb to temptation.
At the road stop
Most stops offer the typical fast-food options: burgers, fried chicken, maybe Mexican. If you're lucky, you'll happen upon a diner or a fast food chain that offers a wider range of foods. No matter where you end up, here's a basic rule of thumb: Keep portion sizes, unhealthy fats and sugar levels in check.
These guidelines not only help keep your weight loss on track, but they'll also make for a safer trip. Eating large meals on the road may leave you sluggish, even groggy—not exactly how you want to feel behind the wheel. A lighter, well-balanced meal is the ideal mix for staying alert at the wheel.
Here are a few food-specific tips to help keep your diet in check:
Burgers
Stick with a plain, small burger. Forget the quarter-pounders, and don't even think about the Big Macs.
Chicken and Fish Sandwiches
Avoid fish sandwiches; they sound leaner, but in the hands of fast-food restaurants, they get drenched in unhealthy fat. Chicken sandwiches are all over the map calorie-wise; the grilled ones are usually a good bet, but only if you skip the mayo, dressing and cheese.
Tacos and Burritos
The smaller and simpler, the better; avoid the big ones ("Supremes"), and request no sour cream. Chicken or bean varieties are usually leaner than beef.
Pizza
Vegetable toppings are best, the more the better. Stick to one to two slices, depending on their size; and avoid the personal or six-inch pizzas, which are often higher in fat and calories than two regular slices. Sometimes you can order the pizza without cheese as well.
Sides
French fries, onion rings, chicken nuggets. Save these for special occasions as they are high in fat and empty calories. The exception: sides of diner vegetables, often packaged together as an entrée. Anything steamed or boiled is fine. Baked beans are a good choice. But avoid the creamed corn and spinach, and only opt for mashed potatoes or mashed butternut squash if they're not laden with butter. A baked potato, dry rice or small side of pasta with marinara are good options, too. Quiz the server about their preparation method before ordering.
Pack your bags
Even though you'll end up eating most of your meals by the side of the road, you'll still need some snacks and beverages to keep you hydrated and to stave off excessive hunger and bingeing. You'll make better choices if you keep these in the car to tide you over:
A Water Bottle
It should contain at least one cup of water per person at all times. Staying hydrated is especially critical for the driver, since dehydration causes confusion, dizziness and fatigue.
Fresh Fruit and Vegetables
Given the choices out there, this may be your only fresh produce for the day. Pre-slice them for convenience, so you're not biting into a peach with juice running down the steering wheel. Best bets: sliced apples (drizzle them with lemon juice to prevent browning), seedless grapes, pre-washed baby carrots or celery sticks.
Fat-free or Reduced-fat Crackers
You're better off with a whole-grain variety. Whole-grain foods supply you with a nice, steady source of energy as opposed to white, processed, flour-based foods, which send blood sugar (and energy) levels up and down quickly. Good choices: Hain fat-free whole-wheat crackers or Wasa multigrain crackers.
Dining Out Dos and Don'ts
Afraid
dinner out will ruin your diet before you even start your entrée? These 10 dos
and don'ts will help.
Some people trying to lose weight steer
clear of restaurants to avoid the large portion sizes, bottomless bread baskets
and all those high-calorie entries. But shunning restaurants altogether isn't a
realistic approach to weight loss — and it's unnecessary.
You can eat out and lose weight. Start with this list of tips to help you navigate the menu options at your favorite fast-food joints and sit-down restaurants. 1. Set a budget. Determine how much you're willing to eat before looking at the menu. Give yourself some leeway by scheduling some exercise on or near days you plan to eat out. Putting in gym time or going for a brisk walk will help offset a little extra eating. And remember, be flexible. You can loosen up a bit on special occasions, as long as you eat carefully most of the time. (Just don't let every day become a special occasion.)
2. Put on your game face. Decide on some guidelines before you go to a restaurant, and stick to them. For instance:
8. Don't go top heavy. Salad bars and garden salads grace menus across the country. But those extra toppings can sabotage your seemingly diet-conscious choices:
You can eat out and lose weight. Start with this list of tips to help you navigate the menu options at your favorite fast-food joints and sit-down restaurants. 1. Set a budget. Determine how much you're willing to eat before looking at the menu. Give yourself some leeway by scheduling some exercise on or near days you plan to eat out. Putting in gym time or going for a brisk walk will help offset a little extra eating. And remember, be flexible. You can loosen up a bit on special occasions, as long as you eat carefully most of the time. (Just don't let every day become a special occasion.)
2. Put on your game face. Decide on some guidelines before you go to a restaurant, and stick to them. For instance:
- Skip the all-inclusive (prix fixe) menu and opt for à la carte selections. Doing so might not be as economical, but you'll probably eat less.
- Take one piece of bread, then ask your server to remove the bread basket from the table.
- Can I have that without butter? Grilled? With the sauce on the side?
- I'd like mixed greens instead of fries with my sandwich.
- Ordering a salad as a starter and then splitting a main entrée with a friend.
- Creating your own scaled-down meal from a couple of appetizers and/or side dishes.
- Au gratin, scalloped, hollandaise.
- Parmigiana, scampi, Bolognese.
- Order something small, like a basic burger. After all, the first bite tastes the same as the last.
- Order yourself a children's meal.
8. Don't go top heavy. Salad bars and garden salads grace menus across the country. But those extra toppings can sabotage your seemingly diet-conscious choices:
- Go light on croutons, grated cheese and bacon.
- Opt for small amounts of low-fat or nonfat dressings on the side.
- Alternating alcoholic beverages with non-caloric sodas or sparkling water.
- Not drinking alcoholic beverages on an empty stomach.
- Eating half the meal and doggie-bagging the rest.
- Pushing your plate away when you're full.
- And remember to eat slowly. It takes 20 minutes for your body to recognize that it's full.
Member
Recipes
Corn, Crab, and Tomato
Salad
This salad is perfect for a hot,
summer day when you do not want to turn on the oven. You can eat this by itself
for lunch or as a side dish with dinner. I served this with grilled bbq chicken
and green beans.
serves 6 ( about 1 c. = 3 points +)
serves 6 ( about 1 c. = 3 points +)
5 T.
fresh lemon juice
1 T.
lemon rind
1 T.
olive oil
1 tsp.
honey
1 tsp.
Dijon mustard
salt and
pepper to taste
2 ( 6 oz.
cans crab meat, drained)
1-½ c.
frozen corn, thawed
½ c. red
bell pepper, chopped
½ c. red
onion, finely chopped
¼ c.
thinly sliced fresh basil leaves
1 pint
grape tomatoes, halved
Whisk together first 6 ingredients ( through salt and pepper).
In a medium bowl, toss remaining ingredients. Drizzle with dressing and toss to coat.
Grilled
Zucchini and Tomato Parmesan Pasta Recipe
Makes 4 servings @ 7
Points +
4 small zucchini, cut
into thin strips (about 2-3” long and 1“ wide)
4 garlic cloves,
minced
3 Roma tomatoes,
sliced
1/2 a small red
onion, chopped
1/2 cup nonfat plain
Greek yogurt
1/4 cup grated
Parmesan cheese
1 teaspoon grated
lemon zest
Juice from one
lemon
1 teaspoon
salt
1/2 teaspoon ground
black pepper
Preheat grill to
high heat.
Lightly mist
tomato and zucchini slices with an olive oil mister, sprinkle with salt and
pepper, and brush with the minced garlic.
Place veggies on
grill, and cook until grill lines form (about 2 minutes per side), and then set
aside.
Prepare pasta
according to package directions, and reserve some of the cooking
water.
Meanwhile, in
a large bowl, stir together the yogurt, Parmesan, onions, lemon zest, lemon
juice, and salt and pepper.
Transfer the
pasta mixture to the yogurt mixture, and toss to combine.
Add the reserved
pasta cooking water a tablespoon at a time, if necessary, to thin it. Gently
toss in the grilled zucchini and tomatoes, and combine.
Reuben
Sandwich
1 slice Hillshire Farms Select®
pastrami
½ oz reduced-fat Swiss
cheese
1 Light Bagel*
¼ cup sauerkraut
2 tbsp fat-free thousand island
dressing
Cook the pastrami for 1 minute on each
side in a preheated, nonstick pan sprayed lightly with nonstick cooking spray.
Lay the cheese on top. Remove both and place on a toasted *Kim's Light Bagel®. In the heated pan, warm up the sauerkraut before placing it on the bagel. Top with dressing and enjoy!
PointsPlusvalue: 6
Grapes
and Greens Salad
Points: 2 weight watchers pointsplus
Servings: 4
Serving Size: 1/4 salad
8 cups mixed greens
1 cup red grapes, sliced in half
1/4 cup chopped pecans
1/2 cucumber, chopped
1/4 red onion, chopped small
Points: 2 weight watchers pointsplus
Servings: 4
Serving Size: 1/4 salad
8 cups mixed greens
1 cup red grapes, sliced in half
1/4 cup chopped pecans
1/2 cucumber, chopped
1/4 red onion, chopped small
For the dressing
1/4 cup and an additional 2 tablespoons of tomato juice or V8
2 tablespoons balsamic vinegar
1/2 envelope Italian salad dressing mix
1 teaspoon honey
1. Whisk together the dressing in a small bowl and set aside.
2. Toss together the salad in a large
bowl. Drizzle the dressing over and serve. Makes 2 meal portions or 4 side
portions.
Red Velvet Shake
Serving Size: entire recipe
(about 14 oz.)
PointsPlus® value 5*
Ingredients:
1 packet hot cocoa mix with 20 - 25 calories (like Swiss Miss Diet or Nestlé Fat Free)
1 tbsp. sugar-free French vanilla powdered creamer (like the kind by Coffee-mate)
1 tsp. mini semi-sweet chocolate chips
4 drops red food coloring
1/2 cup light vanilla soymilk
1/4 cup light chocolate ice cream
1 1/2 cups crushed ice or 8 - 12 ice cubes
1/4 cup Fat Free Reddi-wip
Directions:
In a tall glass, combine cocoa mix, powdered creamer, and chocolate chips. Add 2 tbsp. very hot water and stir until mostly dissolved.
PointsPlus® value 5*
Ingredients:
1 packet hot cocoa mix with 20 - 25 calories (like Swiss Miss Diet or Nestlé Fat Free)
1 tbsp. sugar-free French vanilla powdered creamer (like the kind by Coffee-mate)
1 tsp. mini semi-sweet chocolate chips
4 drops red food coloring
1/2 cup light vanilla soymilk
1/4 cup light chocolate ice cream
1 1/2 cups crushed ice or 8 - 12 ice cubes
1/4 cup Fat Free Reddi-wip
Directions:
In a tall glass, combine cocoa mix, powdered creamer, and chocolate chips. Add 2 tbsp. very hot water and stir until mostly dissolved.
Thoroughly stir in food
coloring.
Transfer mixture to a blender. Add soymilk, ice cream, and ice. Blend at high speed until smooth.
Pour into the tall glass, top with Reddi-wip, and enjoy!
MAKES 1 SERVING
Transfer mixture to a blender. Add soymilk, ice cream, and ice. Blend at high speed until smooth.
Pour into the tall glass, top with Reddi-wip, and enjoy!
MAKES 1 SERVING
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who attend my Weight Watchers meetings and wish to receive it.
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