MIDWEEK MINUTES November 14, 2015
Midweek
Minutes
November 14,
2015
Hello,
Winners!
As I write this, there are
41 more days until Christmas. At least that’s what the big sign inside the door
at Wal-Mart says. It’s coming, and Thanksgiving is just two weeks
away!
Everywhere I look online I
find articles on how to get through the holidays and not gain weight, and they
make it sound pretty simple. The answer everyone seems to throw around when
thinking about managing weight is to eat less and exercise more. That sounds
good, but we all know there is more than meets the eye to managing our weight
especially during the holiday season. That got me thinking...you
know, there is an old saying which can be modified for weight management around
these holiday times: "An ounce of prevention is worth a pound of cure."
During these next few weeks, our lives are even more
jam-packed than normal. Time is at a premium. Tasty treats are everywhere we
go. At our meetings, we have been talking about making realistic goals for the
holidays. Some of our members want to keep losing weight; some think that
maintaining their weight loss thus far is a realistic goal for them that
losing.
Whatever your
goals are, let's rework that old saying. Dr. Samuel Klein says, "An ounce of
prevention is worth a pound of weight gain." Whether you want to continue to
lose weight or just not gain over the holidays, let's try some of these
tips.
1. ACTIVITY:
IT'S A GIFT YOU CAN GIVE TO YOURSELF. It's tough to stick to a normal routine
during these next two months; however, whether you are shopping, cleaning for
guests, putting up holiday lights, traveling, or just rushing off to ballgames,
anytime you are active, this is better than sitting. When you can, keep doing
your workout routines because you know that not only is it important to you, but
it's important FOR you...and can keep you balanced. Give yourself the gift of
being active as much as you can.
2. FOOD: BE
AWARE OF WHAT YOU ARE EATING.
Let's face
it...it's everywhere...and even when you can't see it, you can sure smell it.
Don't waste your POINTS on junk! For example: Don't eat those store-bought
dinner rolls or that can of cranberry sauce. Go for what you really want and
then take only half of a portion. Then, REALLY enjoy it...NO GUILT... and get
away from the food table. If you think you want more, it's good to wait 15-20
minutes to let your stomach know you ate. Oh, and be sure to track your
POINTS.
3. TIME: ENJOY
THE SEASON. It's busy this time of year...we know that. We get stressed. We
eat. We get tired. We eat. We get emotional. We eat. We let down our defenses.
We eat. It's cold out. We eat. Well, it's a special time of year...and we
think we deserve to over-indulge. We OVEREAT! After all, we try to make
everything perfect. (It has to be perfect, or ...or WHAT? What's the worst that
could happen?) We are not perfect. Can you learn the word "NO"? What's wrong
with figuring out your priorities and not overloading yourself? Not a thing?
Plan what you can...get lots of rest...learn to delegate...and enjoy the
season.
I don't want
anyone to come out of the holiday season with a weight gain. It's not that the
scale that is our enemy (it's just a piece of metal). We can be our OWN
enemies. Remember what the holiday season means to you and embrace THOSE things
instead of food. I found a writer named Karly on the internet, and I quote this
paragraph.
"You can
have meaningful holidays while also zipping up your jeans in January. Holiday
overwhelment, debt and weight gain are all symptoms of disconnect: a broken
link between what you truly desire and the obligations that keep you from
honoring them. The solution is self-care: balancing nurture (indulging in the
delights of the season that create a rich, holiday feel) with structure (setting
limits so that you don’t overindulge, whether it be on desserts, gifts, or too
many activities.) This is empowered, authentic
living."
I hope one of
the things you truly desire includes coming to meetings...not out of obligation,
but as important self-care. Hope to see you this week!
--Zig
Member
Milestones
Superior: –8.4 lbs.
Hastings: –4.8 lbs.
5 lb. star
Valerie M. ( S )
60 lb. star
Linda K. ( S )
Supermarket Smarts
Conquer the
aisles—and come home with the right stuff—thanks to our shopping
tips.
On your way home from work you stop off at the grocery store
to pick up some veggies and a side for tonight's dinner, plus some Greek yogurt
and fruit to take to the office tomorrow. You grab a basket and head down an
aisle. Ten minutes later you're standing in front of the cashier and you're
about to pay for a big box of fudge cookies (hey — they were on sale!) and a tub
of full-fat macaroni salad (that sample was delicious). Sound
familiar?
We've all been there. Perhaps you were preoccupied thinking about all the chores that are waiting for you at home. Maybe you've been programmed not to pass up a great deal. Or you're stressed, hungry, or sleepy. Here, and in your meeting this week, you'll discover simple strategies that can help you avoid temptations and distractions and get in and out of the supermarket with the right stuff in your bags.
Have a plan and bring your tools
You can't zone out in front of the TV eating fudge cookies if the box of fudge cookies is still sitting on the store shelf. At-home eating on Plan really starts in the supermarket, so spend a little time preparing for your trip. What fruits and vegetables do you want for eating out of hand? For using in recipes? Do you need to pick up herbs or spices, or a little fresh Parmesan or sriracha sauce, to rev up your meals for few or no PointsPlus® values? Or perhaps you want to try a new grain to help you bust out of a food rut and amp up your motivation.
Making a list and shopping the store's perimeter for Plan-friendly picks are two easy moves that can help you master your supermarket. For example, if you're picking up items for a specific meal, you can use your Weight Watchers Mobile app to select a recipe, and with one tap of a button, add all the ingredients to a shopping list on your smartphone. Buying groceries for the week? Make your list market-friendly by organizing it by aisle. Shop at specialty markets? Then organize by market.
Grab a snack before you go
You've heard this a zillion times before, and it's still true: Shop hungry and you're more likely to succumb to temptations. Whether you shop after breakfast, lunch or dinner, make sure the meal is satisfying and plan-wise. If you don't have time for a proper meal, munch on something quick, simple and wholesome like an apple, baby carrots, air-popped popcorn, whole-wheat crackers and string cheese, or a hard-boiled egg.
Be on high alert
Shopping when you're tired can also make it harder to make healthy choices. Studies have even shown that too little sleep can trigger cravings for high-fat, high-calorie foods, and your resistance to aisle after aisle of temptations plummets. So listen to your body when you're exhausted. Skip the trip for now, and head to bed.
We've all been there. Perhaps you were preoccupied thinking about all the chores that are waiting for you at home. Maybe you've been programmed not to pass up a great deal. Or you're stressed, hungry, or sleepy. Here, and in your meeting this week, you'll discover simple strategies that can help you avoid temptations and distractions and get in and out of the supermarket with the right stuff in your bags.
Have a plan and bring your tools
You can't zone out in front of the TV eating fudge cookies if the box of fudge cookies is still sitting on the store shelf. At-home eating on Plan really starts in the supermarket, so spend a little time preparing for your trip. What fruits and vegetables do you want for eating out of hand? For using in recipes? Do you need to pick up herbs or spices, or a little fresh Parmesan or sriracha sauce, to rev up your meals for few or no PointsPlus® values? Or perhaps you want to try a new grain to help you bust out of a food rut and amp up your motivation.
Making a list and shopping the store's perimeter for Plan-friendly picks are two easy moves that can help you master your supermarket. For example, if you're picking up items for a specific meal, you can use your Weight Watchers Mobile app to select a recipe, and with one tap of a button, add all the ingredients to a shopping list on your smartphone. Buying groceries for the week? Make your list market-friendly by organizing it by aisle. Shop at specialty markets? Then organize by market.
Grab a snack before you go
You've heard this a zillion times before, and it's still true: Shop hungry and you're more likely to succumb to temptations. Whether you shop after breakfast, lunch or dinner, make sure the meal is satisfying and plan-wise. If you don't have time for a proper meal, munch on something quick, simple and wholesome like an apple, baby carrots, air-popped popcorn, whole-wheat crackers and string cheese, or a hard-boiled egg.
Be on high alert
Shopping when you're tired can also make it harder to make healthy choices. Studies have even shown that too little sleep can trigger cravings for high-fat, high-calorie foods, and your resistance to aisle after aisle of temptations plummets. So listen to your body when you're exhausted. Skip the trip for now, and head to bed.
Is it possible that
something so good can get even better?
Yes, indeed. Weight
Watchers is about to change the way you think
about Weight Watchers.
Coming soon...
Avoiding Grocery Store Temptation
The right
tools can ensure a trip to the market doesn't derail your weight-loss
efforts.
You’re at the supermarket and starving.
How do you avoid temptation in the aisles? All it takes is a few minutes of
advance planning. Here's how to get in and out of the supermarket faster and
with the right stuff in your grocery bags.
Plan ahead.
Take some time to plan menus for the upcoming week. Create seven lunch and dinner menus (fewer than that if you eat some meals out). Keep in mind the week's events: Working late on Thursday? Make it a take-out night. If the dishes you plan don't include vegetables, estimate how many salads or cooked vegetables you want to accompany the meals. Also, plan on a few snacks and get enough cereal or breakfast foods.
As part of your preparation, if you’re a Weight Watchers subscriber and you have a smart phone, take a few minutes to familiarize yourself with the new, free Weight Watchers Mobile tool. You’ll be able to use it when you’re in the store to check the PointsPlus® values of the foods you’re perusing. You might want to make sure you’ve updated your Favorites too; they can act as an evergreen shopping list to make sure you always have your go-to foods to hand.
Create a real grocery list
This isn't the list you hurriedly make as you rummage through your fridge and see that you need more milk or you're out of eggs. Nope, this foolproof shopping list comes right out of the seven-day menu plan strategy.
Make your shopping list market-friendly
To make shopping easier and faster, organize your list according to the sections of the store. Shop at specialty markets? Then organize by market. Here are some basic categories:
Grab a snack beforehand
You've heard this countless times before, and it's still true: Shop hungry and you're more likely to succumb to high-calorie foods. If you don't have time for a whole meal, munch on a quick, healthy snack such as a handful of nuts or a small bag of baked chips before you grab your cart and go.
Hit the supermarket once a week
If possible, shop on the same day each week and spare yourself some aggravation by avoiding the busy times: weekday evenings or weekends (by Sunday, the produce is usually not so hot anyway). If you work during the day, go after 9 p.m.; if you have a more flexible schedule, go during the day.
Make a produce pit-stop
Shopping once a week may be too little for fresh produce, so dart into the market midweek to replenish your supply of fruits and vegetables. In the summer months, save time by stopping off at a roadside stand.
Shop virtually
If you hate spending time in the grocery store, find one that will do it for you. You can shop on the Web, or by simply calling or faxing your order in to a local market; pick it up or have them deliver.
Burn down the aisles
You can be surrounded by food but still burn calories if you spend a little extra time at the supermarket. Here's how:
Sticking to your weight-loss plan can be a lot easier with these strategies in mind. And with Weight Watchers, no supermarket aisle is truly off-limits. You can learn to balance better choices with whatever you desire, and never feel deprived.
Plan ahead.
Take some time to plan menus for the upcoming week. Create seven lunch and dinner menus (fewer than that if you eat some meals out). Keep in mind the week's events: Working late on Thursday? Make it a take-out night. If the dishes you plan don't include vegetables, estimate how many salads or cooked vegetables you want to accompany the meals. Also, plan on a few snacks and get enough cereal or breakfast foods.
As part of your preparation, if you’re a Weight Watchers subscriber and you have a smart phone, take a few minutes to familiarize yourself with the new, free Weight Watchers Mobile tool. You’ll be able to use it when you’re in the store to check the PointsPlus® values of the foods you’re perusing. You might want to make sure you’ve updated your Favorites too; they can act as an evergreen shopping list to make sure you always have your go-to foods to hand.
Create a real grocery list
This isn't the list you hurriedly make as you rummage through your fridge and see that you need more milk or you're out of eggs. Nope, this foolproof shopping list comes right out of the seven-day menu plan strategy.
Make your shopping list market-friendly
To make shopping easier and faster, organize your list according to the sections of the store. Shop at specialty markets? Then organize by market. Here are some basic categories:
- Fruits and vegetables
- Refrigerator cases (dairy, juice, eggs, etc.).
- Meat, poultry and fish cases
- Canned foods, condiments and oils
- Grains and cereals
- Breads
- Frozen foods
Grab a snack beforehand
You've heard this countless times before, and it's still true: Shop hungry and you're more likely to succumb to high-calorie foods. If you don't have time for a whole meal, munch on a quick, healthy snack such as a handful of nuts or a small bag of baked chips before you grab your cart and go.
Hit the supermarket once a week
If possible, shop on the same day each week and spare yourself some aggravation by avoiding the busy times: weekday evenings or weekends (by Sunday, the produce is usually not so hot anyway). If you work during the day, go after 9 p.m.; if you have a more flexible schedule, go during the day.
Make a produce pit-stop
Shopping once a week may be too little for fresh produce, so dart into the market midweek to replenish your supply of fruits and vegetables. In the summer months, save time by stopping off at a roadside stand.
Shop virtually
If you hate spending time in the grocery store, find one that will do it for you. You can shop on the Web, or by simply calling or faxing your order in to a local market; pick it up or have them deliver.
Burn down the aisles
You can be surrounded by food but still burn calories if you spend a little extra time at the supermarket. Here's how:
- Park in the very farthest spot from the door and briskly walk to and from the car
- Before you pick up a cart, walk up every single aisle in the supermarket as quickly as possible; you may even spot some bargains
- Grab a cart and shop
Sticking to your weight-loss plan can be a lot easier with these strategies in mind. And with Weight Watchers, no supermarket aisle is truly off-limits. You can learn to balance better choices with whatever you desire, and never feel deprived.
November 1 – December 26
Meetings are all about YOU!
It’s not just about food or the number
on the scale.
It’s about putting aside time for YOU.
I
t’s not selfish, it’s strategic.
So join us for 6 out of 8 weeks, EARN
THIS COOL CHARM, and take some time for YOU!
You can also call the
Weight Watchers' 800 number to find out if we are having a
meeting.
1-800-651-6000. Those of you who have signed up for the
REMIND notices on your phone, I will send you a remind message. I will also try
to post of FB.
HOLIDAYS ARE EASIER WITH
WEIGHT WATCHERS MAGAZINE!
On Sale in the Meeting
Room now!
We’re updating our website!
Over the next several weeks you’re going to see changes
trickle in.
What have you noticed?
- Your homepage has a new look and feel! It’s now called My Day and features a beautiful new Tracker, easy access to our top recipes and articles, fun new activity recommendations, and streamlined navigation to make tracking a whole lot simpler.
- We’ve upgraded our Search experience across food and activity. Our database is rigorously maintained by our Food team, to give you the most accurate results.
- You also have a brand new activity dashboard. You can now track your fitness by minutes, activity PointsPlus values, and steps — whatever works for you!
- Want to sync your fitness device to your Weight Watchers account? You still can! Just click on “Connect your device” to see if your favorite is listed.
- In order to experience all this great stuff, be sure to update to the latest version of the Weight Watchers Mobile app!
SKINNY ON WEIGHT WATCHERS 3-2-1 MICROWAVE MUG CAKE
You make the base for this recipe
by combining a box of angle food cake mix with a box of regular cake mix. The
angel food cake mix contains egg whites and the regular cake mix contains
vegetable oil, which means all you need to add is water to whip up a perfectly
proportioned cake in your microwave in minutes. That’s it!
3 tablespoons of cake mix + 2 tablespoons of water + 1
minute in the microwave = Weight Watchers 3-2-1 Microwave Mug
Cake
Talk about easy! And of course
this is the perfect recipe for exploring your kitchen creativity by playing with
different cake mix flavors, additions and/or accompaniments.
Weight Watchers 3-2-1 Microwave Mug Cake Variation
Ideas:
- Make a Molten Cake by placing a small piece of chocolate in the middle of the cake before microwaving.
- Make a Caramel Apple Cake by adding a little bit of chopped dried apple to the cake before microwaving and then after it’s baked top with a drizzle of caramel sauce.
- Make a Cranberry Orange Nut Cake by stirring in chopped nuts, dried cranberries and orange zest before microwaving.
- Top your favorite cake with fruit and whipped cream for a light and tasty “shortcake.”
- Drizzle finished cake with chocolate or caramel sauce.
- Spread with your favorite icing or chocolate hazelnut spread.
Member
Recipes
Simple Garden Veggie
Soup
- ½ cup chopped onion
- ½ cup chopped carrots
- ½ cup chopped celery
- 2 garlic cloves, pressed
- 4 cups fat free broth of your choice
- 1 (14-1/2 ounce) can diced tomatoes
- 1 cup chopped cabbage
- 1 cup chopped spinach or kale
- 1 tablespoon tomato paste
- ½ teaspoon dried basil
- ½ teaspoon dried thyme
- ½ teaspoon salt
- 1 cup chopped zucchini
- Chopped parsley or basil for garnish (optional)
- Add ingredients to your crockpot and cook all day long for 8 servings at ZERO PP.
Pumpkin Cornbread 12 squares @ 4 PP
- 1 cup whole wheat flour
- 1 cup cornmeal
- 1 cup canned pumpmin puree
- 1 cup fat free milk
- 1/4 cup honey
- 1/4 cup coconut oil (melted)
- 1 large egg
- 1 tbsp baking powder
- 1/2 tsp cinnamon
- 1/2 tsp allspice
- Preheat oven to 400 degrees. Spray a square (7” x 7”) baking dish with nonfat cooking spray.
- Mix the flour, cornmeal, baking powder, salt, and spices in a bowl.
- In another bowl, combine the oil, honey, egg, pumpkin puree, and milk. Mix well.
- Combine the wet and the dry mixtures together and mix well.
- Spoon only into the baking dish, and bake in the oven for 25-30 minutes, or until a toothpick inserted in the center comes out clean.
- Let cool, then remove from pan, cut into 12 squares, and serve. www.laloosh.com
Thanksgiving Stuffing
Recipe
12 slices of
low calorie, high fiber bread (I used Sara Lee Delighful), dried and cut into
bite size cubes (see Tip)
4 cups water
2 extra large
chicken bouillon cubes (about 1oz)
5 celery
stalks, chopped
1 large onion
chopped
1/4 cup liquid
egg substitute
2 tbsp light
butter (I used Brummel and Brown)
1 tsp fresh
sage, finely chopped
1 tsp fresh
thyme, finely chopped
1 tsp fresh
rosemary, finely chopped
1/2 tsp black
pepper
Preheat oven
to 400 degrees.
In a large
saucepan, heat water, butter and bouillon to a boil.
Add in
celery, onion, sage, thyme, rosemary and pepper, and turn heat down to medium.
Simmer until celery and onion are soft, about 15-20 min.
In the
meantime, put bread cubes into a large oven safe bowl or casserole dish.
Pour broth
over bread cubes and combine gently until all bread cubes are saturated.
Gently mix
in the egg substitute.
Place
stuffing into the oven and bake for about 20 minutes, or until stuffing reaches
desired texture.
Quick
Notes
TIP: To dry
out your bread, turn your oven onto the lowest setting (mine was 175 degrees)
and evenly spread out all the slices of bread on a large, un-greased cookie
sheet.
Let bread
slowly toast in the oven for about 4-6 hours. As soon as bread stiffens, turn
off oven and leave it in there overnight. Bread should be fully stiffened, with
all moisture removed, but not burned or charred.
Entire recipe makes 4
servings
Serving size is about 1 ½ cups
Each serving = 5 Points +
Serving size is about 1 ½ cups
Each serving = 5 Points +
1 10 3/4 oz. can 98% ff cream of mushroom soup (condensed)
1/2 cup ff milk
1 dash pepper
16-20 oz. bag frozen french cut green beans
1 1/3 cups French's French Fried Onions
Mix soup, milk, pepper, beans and 2/3 cup onions in 1 1/2-qt. casserole. Bake at 350°F. for 25 min. or until hot. Stir. Sprinkle with remaining onions. Bake 5 min.
Foolproof Fat-Free Gravy
Makes
2 1/2 cups
2
cups turkey drippings
1/8 teaspoon ground white pepper
1/4 tsp poultry seasoning
1 tsp chicken bouillon granules
1/4 cup plus 1 tbsp unbleached flour
1/2 cup skim milk
1/8 teaspoon ground white pepper
1/4 tsp poultry seasoning
1 tsp chicken bouillon granules
1/4 cup plus 1 tbsp unbleached flour
1/2 cup skim milk
Defat
the pan drippings by placing them in a fat separator cup.
(If
you don't have a separator cup, pour the drippings into a bowl, add a few ice
cubes, and skim off the fat once it rises and hardens.)
Combine
the fat-free drippings, pepper, poultry seasoning, and bouillon granules in a 1
quart saucepan, and simmer over low heat for 5 minutes.
While
the gravy is heating, combine the flour and milk in a jar with a tight-fitting
lid, and shake until smooth.
Slowly
add the milk mixture to the simmering broth, stirring constantly with a wire
whisk.
Continue
to cook and stir until the gravy is thick and bubbly. Transfer the gravy to a
warmed gravy boat or pitcher, and serve hot with the turkey.
PP:
1
SERVING
SIZE: 2 tablespoons
Makeover Homestyle
Gravy
1
large onion, chopped
1
medium carrot, chopped
1
celery rib, chopped
2
teaspoons canola oil
1/2
cup sherry or unsweetened apple juice
2-1/2
cups water
1/2
cup packed fresh parsley sprigs
2 bay
leaves
1/4
cup all-purpose flour
1 can
(14-1/2 ounces) reduced-sodium chicken broth
1
tablespoon turkey drippings
1
teaspoon rubbed sage
1/2
teaspoon browning sauce, optional
1/4
teaspoon salt
1/4
teaspoon pepper
In a
large saucepan, saute the onion, carrot and celery in oil until
tender.
Add sherry; cook and stir 1 minute longer. Add the water,
parsley
and bay leaves; bring to a boil. Reduce heat; simmer,
uncovered, for 30 minutes or until liquid is nearly reduced by
half.
Strain
and discard vegetables and herbs; set liquid aside (liquid
should measure 1-1/2 cups).
In a small saucepan,
combine flour and broth until smooth. Stir in
the
drippings, sage, browning sauce if desired, salt, pepper and
reserved
liquid. Bring to a boil; cook and stir for 2 minutes or
until thickened.
Yield: 3
cups.
Nutrition Facts: 1/4 cup equals 1 PointsPlus
Value
This
newsletter is in no way affiliated with Weight Watchers, Inc. It is simply a
motivational tool that I offer to members who attend my Weight Watchers meetings
and wish to receive it.
Remove from list? If you no longer wish to
receive weekly newsletters from me, please reply to this message indicating
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TEXT @wwzig to 81010 and get the REMIND APP for
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I also try to
post the newsletter on our private FB page "Zig's Winners" and the Google Blog
called Midweek Minutes http://midweekminutes.blogspot.com/.
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ask to join our own
private support group
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