MIDWEEK MINUTES November 7, 2015
Midweek
Minutes
November 7,
2015
Hello, Winners!
Well, hasn't this weather been a mixed bag? Happy Veteran's Day!
In our meetings this week we talked about limiting our sugars and saturated
fats. We talked about how to handle those famous soup and pie suppers that the
VWFs host...plus how to handle other eating occasions which are starting to pop
up on a way-too-frequent basis. Putting our forks down and sipping water as our
routine this month is SUCH a GREAT routine for this time of year, isn't it? We
are just the scratching the surface of all the strategies and holiday survival
tips that we are going to cover in November meetings. We would love to see you
come and share!
As Thanksgiving gets closer, we Weight Watchers are planning and
thinking about food...and what to serve for the holiday...what to eat on BUSY
days...and what to do besides OVEREAT when we go somewhere. Our November topics
talk about all that and more! I encourage you NOT to miss any meetings if you
can help it!
We also need to be thinking about eating HEALTHY. This time of year
is full of too much SUGAR and CHOCOLATE and GREASE! How many of you have gone
shopping and stopped for PIZZA, huh? Oops! What needs to happen so that you have
a successful mall experience without eating too much junk?
We also need to be thinking about how to get that exercise in when
we're not only TOO BUSY, but it's now COLD and DARK out there! Hope you find
some good reading in this email about that.
Enjoy your
Veteran's Day weekend. It's great weather for raking, and if that's not your
thing, I'm sure you can find something active to do. I saw a biker on my way
home. Get out while the getting is good because next week's forecast seems a
bit brisk.
Don't let that stop you from coming to the meetings! See you there!
--Zig
PS: I asked Hastings members
to update their emails this morning...however...they wrote down email addresses
with no names next to them. I don’t know which
emails belong to some people!! Haha! I have some of your emails already in my
list, so that’s good...and now I hope everyone will be getting the newsletter.
Remember, I also link this newsletter on ZIG’S WINNERS Facebook Page...although
I don’t guarantee when that will occur. Thanks so MUCH for being my
members!
Member
Milestones
Superior: - -20.2
lbs.
Hastings: –12
lbs.
70 lb.
star
Vicki S. ( H
)
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!
Notice anything… different?
Thursday, November 05,
2015
As you may have heard, some exciting things have been
happening at Weight Watchers lately. To make sure that you have the best
experience possible, we’ve made some very cool upgrades to make the Plan Manager
much more intuitive and
easy to use.
Here’s what some of our members had to say about the BETA experience:
“LOVE LOVE LOVE everything about this beta version. I don't track online often as I use the app more than anything, but this is a great visual!! Simple, stream lined.”
“So much cleaner and easier to use!”
So what’s new?
· 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!
Like what you see? We’d love to hear it! Wish something was there? We’d love to hear it, too! Talk to us by clicking “Give feedback” at the bottom of the page. (Since the homepage is still in BETA, there are bound to be a few hiccups here and there. Please bear with us while we get our feet wet.)
Some features are under construction (including the Recipe Builder, meal building, and food browsing) so you might not see them, but they’ll be back soon and better than ever!
Here’s what some of our members had to say about the BETA experience:
“LOVE LOVE LOVE everything about this beta version. I don't track online often as I use the app more than anything, but this is a great visual!! Simple, stream lined.”
“So much cleaner and easier to use!”
So what’s new?
· 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!
Like what you see? We’d love to hear it! Wish something was there? We’d love to hear it, too! Talk to us by clicking “Give feedback” at the bottom of the page. (Since the homepage is still in BETA, there are bound to be a few hiccups here and there. Please bear with us while we get our feet wet.)
Some features are under construction (including the Recipe Builder, meal building, and food browsing) so you might not see them, but they’ll be back soon and better than ever!
Be Nutrition Savvy
Thumbs up for
fruits and veggies! Thumbs… not so up on saturated fat and sugar! Here’s how
(and why) to strike a healthy balance.
It's all over the news: "Saturated fat unhealthy!" "Sugar is
bad for you!" And, indeed, too much sat fat has been linked to heart disease, as
has sugar (the kind that you'll find added to foods, such as soft drinks, baked
goods, and candy). Diabetes is another ailment linked to overconsumption of
sugar. And, of course, overdoing either is linked to obesity.
Dial it down
Along with the ideas in your Weekly and from your meeting, look for opportunities to sideline these two troublemakers. You probably know that processed foods—from chips and cookies to frozen meals and desserts—can crank up both fat and sugar. When possible, check the nutrition label for grams of sat fat and sugar, not just its PointsPlus® value. The label will also indicate how much the item delivers of the maximum recommended daily intake. And that number can be ugly. One frozen ham-and-cheese stuffed sandwich comes in at a whopping 30%.
At home, try cutting back on the amount of oil you cook with. You can still enjoy favorites like Macaroni and Cheese. And simple switches can cut your sugar intake nicely—like seltzer or diet soda in place of sugar-sweetened bubbly drinks. Fancy a sweet treat to eat? Check the Recipe Finder; or try Pecan Fudge Brownies or Whoopie Pies. YUM.
Cutting down on sat fat and sugar gives you another benefit: more chances to get in more servings of good-for-you fruits and vegetables. (Yay!) Aside from the fact that all fresh fruits and most vegetables have zero PointsPlus values, they deliver the following perks:
There are many ways to include more fruits and vegetables into your meals. Variety is key. When you go grocery shopping, pick up a fruit you've never tried before; spice up your green beans with a drizzle of fiery peanut sauce; try broiling or grilling fruit. There are lots of ways to go beyond boiled or steamed; try the Smoky Parsnip Fries featured on the cover of the Weekly.
Here are some tricks to try:
Dial it down
Along with the ideas in your Weekly and from your meeting, look for opportunities to sideline these two troublemakers. You probably know that processed foods—from chips and cookies to frozen meals and desserts—can crank up both fat and sugar. When possible, check the nutrition label for grams of sat fat and sugar, not just its PointsPlus® value. The label will also indicate how much the item delivers of the maximum recommended daily intake. And that number can be ugly. One frozen ham-and-cheese stuffed sandwich comes in at a whopping 30%.
At home, try cutting back on the amount of oil you cook with. You can still enjoy favorites like Macaroni and Cheese. And simple switches can cut your sugar intake nicely—like seltzer or diet soda in place of sugar-sweetened bubbly drinks. Fancy a sweet treat to eat? Check the Recipe Finder; or try Pecan Fudge Brownies or Whoopie Pies. YUM.
Cutting down on sat fat and sugar gives you another benefit: more chances to get in more servings of good-for-you fruits and vegetables. (Yay!) Aside from the fact that all fresh fruits and most vegetables have zero PointsPlus values, they deliver the following perks:
- They make you feel fuller.
- They're rich sources of disease-fighting antioxidants.
- They reduce the risk of heart disease.
- They provide folic acid, vitamins and minerals.
- They increase energy, fight infection, improve regularity, keep skin healthy, promote normal blood clotting, and build bones.
There are many ways to include more fruits and vegetables into your meals. Variety is key. When you go grocery shopping, pick up a fruit you've never tried before; spice up your green beans with a drizzle of fiery peanut sauce; try broiling or grilling fruit. There are lots of ways to go beyond boiled or steamed; try the Smoky Parsnip Fries featured on the cover of the Weekly.
Here are some tricks to try:
- Snack on crudités with salsa, hummus, low-fat dip, or dressing.
- Add vegetables to frozen entrees, pasta dishes, soups or wraps. Or pizza—how about Garlicky Spinach and Fontina Pizza?
- Use frozen veggies to save time. Add them to recipes or use them on their own.
- Buy fresh seasonal, local or organic veggies, which are often more flavorful.
- Mix fruits—orange or apple slices, strawberries or a sprinkling of dried cranberries—into salads for a refreshing new taste.
What’s Happening!
About
Me!
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. It’s not selfish, it’s
strategic. So join us for 6 out of 8 weeks and take some time for
YOU!
The Truth About
Sugar
|
Article By: Leslie Fink,
M.S., R.D.
|
|
Despite a slew of fat-free food
products, the American waistline continues to expand. Experts now wonder if
sugar could be partly at blame.
Just because something is non-fat, does not mean it's automatically good for you. Fat-free does not mean calorie-free, and calories are what pack on the pounds. In fact, many nonfat and reduced-fat foods have just as many calories as the real thing: For instance, one regular Oreo contains 53 calories; the reduced-fat kind has 47. Food manufacturers have used several types of carbohydrates including sugar to replace fat, and that's when the calories start to add up. At 15 calories per teaspoon, sugar is not a freebie. You get no vitamins, minerals, protein or fiber from sugar, just empty calories that don't leave you satisfied. How Much Is Enough? In the U.S., sugar consumption is estimated at 16 percent of the daily calories consumed by the average adult. That's 20 teaspoons of sugar a day for a sample diet of 2,000 calories — 10 teaspoons more than the USDA (creators of the Food Guide Pyramid) recommends. In fact, just one can of regular soda, containing nine to 13 teaspoons of sugar, can put you over the top of the USDA's guidelines. The secret to any good diet is moderation: Enjoy sugary foods every now and then rather than every day and you'll be scoring an A+ for your health. Not All Sugars Are Equal Like fats, not all sugars are created equal. It's important to distinguish between the foods that contain naturally occurring sugars and some nutritional value, like fruit and milk, and those foods with a lot of added sugars, which tend to be nutritional nothings. Your best bet is to read a food package to see how far down sugar is on the ingredient list. The closer to the end, the less it contains. Keep an eye out for some of sugar's aliases such as corn syrup, high fructose corn syrup, brown sugar, honey, maltose, corn sweeteners and dextrose. Then start to rethink your relationship to sugar. Just as with fat, some sugar is OK, but too much is not. Find lower-sugar alternatives like those listed below for your daily staples, and save the chocolate mud pie for when you want a really decadent treat.
|
My Success Story
What “Me Time” have you focused on this
week?
Fill in the
blanks
My best “Me Time” moment:
_________________________!
It was a challenge to get in “Me Time,”
but I am going try to: _______________
ON SALE UNTIL FURTHER
NOTICE...
Starter Kits
reduced to $24.95
Cookbooks 50%
off ($7.45 for large, $4.95 for small)
Smoothies
(ALL SKUs) & Oatmeal (ALL SKUs) discounted to $4.95
Granola Bites
(ALL SKUs) discounted to $3.95
Mini Bars
(ALL SKUs) discounted to $4.95
Crunchy
Snacks (ALL SKUs) discounted to $3.95
Snack Bars
(ALL SKUs) discounted to $3.95
Cookies (ALL
SKUs) discounted to $1.95
Oil Sprayer, Salad Dressing Cruet, Salad Solutions To-Go and Fruit
Solutions To-Go discounted to $9.95
Meeting
Information
November Theme: Healthy
Holidays
Reflect on Last Week: Be
Nutrition Savvy
Last month we started a Nutrition 101 series on
macronutrients starting with protein. This past week we continued that series
with a discussion of sugars and saturated fats.
Nearly 90% of people in the US exceed the
recommended daily limits of saturated fat and added sugars.
What are you doing so that the food you are
eating is not only good, but good for you?
Action
Plan
What swaps are you making to reduce sugar and
saturated fat?
This Week: Supermarket
Smarts
Grocery shopping is never fun but when it’s this
close to the holidays it can be a nightmare in more ways than one.
While we can’t control the crowds for you we can
help you with tips and techniques that will help you navigate the treacherous
goodies that are so nicely displayed!
Member
Recipes
Weight Watchers Cauliflower Soup
Points: 1 weight watchers pointsplus
Servings: 8 servings
Serving Size: 1 cup
1 tablespoons olive oil
1 medium onion, sliced thin
1 large head fresh cauliflower
Salt, to taste
Sprig of thyme (optional)
4 1/2 cups hot water, divided
Freshly ground black pepper, to taste
Points: 1 weight watchers pointsplus
Servings: 8 servings
Serving Size: 1 cup
1 tablespoons olive oil
1 medium onion, sliced thin
1 large head fresh cauliflower
Salt, to taste
Sprig of thyme (optional)
4 1/2 cups hot water, divided
Freshly ground black pepper, to taste
1. Warm the olive oil in a heavy-bottomed pan. Cook the onion in the olive oil over low heat without letting it brown for about 15 minutes. Don’t worry if it browns a touch, just make sure it doesn’t burn.
2. Add the cauliflower, salt and pepper to
taste, and 1 cup water. Raise the heat slightly to a simmer, cover the pot
tightly and stew the cauliflower for 15 to 18 minutes, or until tender.
3. Add another 3 cups hot water, bring to
a low simmer and cook an additional 20 minutes uncovered. Add the thyme here if
you are using it.
4. Purée the soup in a blender to a very
smooth, creamy consistency. Let the soup stand for 20 minutes. In this time it
will thicken slightly.
5. Serve with a drizzle of olive
oil, Parmesan cheese, fresh black pepper, or fresh herbs.
CROCK POT FRENCH
ONION SOUP
3 large onions -- thinly sliced
1 Tbsp. butter -- melted
1 Tbsp. olive oil
1 tsp. sugar
3 tablespoons flour
1/2 tsp. salt
1/4 tsp. pepper
1 tsp. dried thyme
1 bay leaf
56 oz. low sodium beef broth
In 3-4 quart crockpot, combine onions, melted butter, olive oil, and sugar.
3 large onions -- thinly sliced
1 Tbsp. butter -- melted
1 Tbsp. olive oil
1 tsp. sugar
3 tablespoons flour
1/2 tsp. salt
1/4 tsp. pepper
1 tsp. dried thyme
1 bay leaf
56 oz. low sodium beef broth
In 3-4 quart crockpot, combine onions, melted butter, olive oil, and sugar.
Cover crockpot and cook onions
on high heat for 30-40 minutes or until onions begin to brown around the edges.
Stir thoroughly.
Sprinkle flour, salt, and pepper over the onions; mix well.
Sprinkle flour, salt, and pepper over the onions; mix well.
Let cook for 15 minutes longer
on high. Then add thyme, bay leaf, and beef broth and stir again.
Cover crockpot and cook on LOW for 7-9 hours until onions are tender.
Remove bay leaf before serving.
8 servings
Per Serving = 2 PointsPlus
8 servings
Per Serving = 2 PointsPlus
Super Veggie
Minestrone
Servings: 1
Points Plus Values: 3
Ingredients:
1 cup canned minestrone soup low-fat
1 cup fresh spinach chopped
½ uncooked string beans chopped
½ cup fresh tomatoes chopped
1 tbsp grated parmesan cheese
Instructions:
Combine soup, spinach, string beans and tomatoes in a
microwavable bowl; microwave until heated through and spinach is wilted.
Sprinkle with cheese.
Grilled Fajita
Wrap
Servings: 4
Points Plus Values: 9
2 Tbsp fresh lime juice
1 1/2 tsp vegetable oil
2 clove(s) (medium) garlic clove(s), peeled and
crushed
2 tsp chili powder
2 tsp ground cumin
1/2 tsp table salt
1 pound(s) uncooked lean flank steak
1 large uncooked onion(s), thinly sliced
1 medium sweet red pepper(s), seeded and thinly sliced
2 spray(s) cooking spray
1/8 tsp table salt, or to taste, for seasoning vegetables
1/8 tsp black pepper, or to taste, for seasoning
vegetables
4 medium whole wheat tortilla(s)
1/4 cup(s) reduced-fat sour cream
1/4 cup(s) guacamole (homemade or restaurant)
2 Tbsp cilantro, fresh, chopped (optional)
In a medium stainless steel or glass bowl, combine lime
juice, oil, garlic, chili powder, cumin and salt; add steak and rub mixture into
meat with your hands.
Cover bowl; refrigerate at least 6 hours or overnight.
Preheat grill to medium.
Place onions and peppers in a grill basket; off heat, coat
with cooking spray.
Season to taste with salt and pepper and grill, shaking
pan occasionally, until tender, about 10 to 12 minutes.
At same time, grill steak, flipping once, about 16 to 20
minutes for medium doneness; allow meat to rest for 10 minutes.
* To serve, thinly slice steak across the grain. Divide
steak and vegetables among tortillas; top each with a tablespoon of guacamole
and sour cream.
Sprinkle wraps with cilantro; roll up and serve.
Yields 1 wrap per serving.
*Be careful not to overcook the steak. Flank steak can get
tough if cooked too long.
GREEN BEANS WITH CARAMELIZED ONIONS &
BACON
1 pound green beans
1 medium red onion, sliced
1 cup sliced white mushroom, optional
6 slice Cooked Center-Cut Bacon or Turkey Bacon
1 Tbsp Butter
1/2 tsp garlic salt
1/4 tsp black pepper
1. Prepare all veggies – snap ends off beans and break in half, slice onion
and mushrooms.
2. Cook bacon and break into pieces. Set aside.
3. Spray a skillet with nonstick cooking spray and add onions and mushrooms
(if using). Saute onion and mushrooms until tender and slightly
browned/caramelized, about 5 minutes. Set aside.
4. Boil green beans in enough water to cover them for 6-8 minutes or until
crisp tender and drain.
5. Add butter, garlic salt, pepper, onion/mushrooms, and bacon. Stir just
until combined.
Enjoy – makes 6 servings – 1/2 cup each, 1 Points+
Zig's "Killer"
Cranberry Relish
1 bag cranberries
2 apples
2 oranges, peeled or not
1 15 oz. can pineapple chunks,
drained
Process all the above in your food
processor..
Add 1-2 pkgs dry SF red jello (I like
cherry)
Mix together and refrigerate.
YUMMO!
Top with Cool Whip if you want!
0 PP
vlaues!!!
SAVE FOR THANKSGIVING!
IMPOSSIBLE PUMPKIN
PIE
Serves 8
Per serving: 4 PP
Per serving: 4 PP
3/4 cup Splenda
1/2 cup Reduced Fat buttermilk baking mix
2 Tablespoons margarine -- melted
1 12 oz. can evaporated skim milk
2 eggs (use Egg Beaters)
1 15 oz. can pumpkin
2 1/4 teaspoons pumpkin pie spice
2 teaspoons vanilla
Mix all ingredients together. Pour all but 1-2 cups into sprayed pie pan.
Add remaining 1-2 cups after you have the pie pan in the oven so that it will not spill.
Bake 350 degrees for 55 minutes in 9" sprayed pan. Pie is done when knife inserted into the center comes out clean.
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newsletter is in no way affiliated with Weight Watchers, Inc. It is simply a
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