MIDWEEK MINUTES November 21, 2015
Midweek
Minutes
November 21,
2015
Happy Thanksgiving,
Winners!
We are officially into the holiday
season! It’s here, folks! We had great meetings this week talking about how to
handle the big day. Are you ready? We CAN have a happy, healthy holiday season
without going overboard!
When I stop and get coffee at the
convenience store before school, there are people with donuts, sugared drinks,
and processed breakfast items. This concerns me. Then, there’s the gal who is
eating nothing for breakfast...drinking some diet shake thing for lunch...and
who know what for supper. This is insanity! Why the extremes, I
ask?
One thing I LOVE about Weight
Watchers (besides the fact that it changed my life) is that it is REAL. We CAN
eat a holiday dinner and enjoy the special foods on this plan! I’m not trying
to put down any diets (well, maybe I’m not going to say much positive about
them) is that they are NOT REAL LIFE! Some people are still “dieting” with
pills and potions and boxes from UPS, so HOW is that going to teach them a
sustainable way to keep the weight off? Yes, you can lose weight on a diet.
But, what does it teach us?
I’m sure many of you, like me, have
done your fair share of “stooooopid diets”, as I call them. The thing about a
diet is that not only is it temporary (because we always “go off” of it), but
also, it’s not a healthy, long term way to live. I know a couple of people who
lost a huge amount of weight...looked thin and trim...and ALL of them have
gained that weight and MORE back.
You’re tired of depriving yourself
on a diet, so the next thing you know, you go to an “All-You-Can-Eat Buffet” and
continue to eat as if each day were Thanksgiving. Oh, sure, I lived that way in
between going Weight Watchers—on and off diets, but for the last 17 years, my
weight has been pretty much the same, meaning that I have been at about the same
weight, give or take. It’s not a diet.
The number on the scale doesn’t
mean as much to me as how I feel and if my clothes fit. It’s all in the
behaviors. Regardless of hip replacements and getting older (body parts are no
longer where they once were!), a consistent, healthy meal plan with tracking and
portion control plus regular activity is KEY. Raise you hand if you agree!!! I
hope that my being a Weight Watchers staff member has inspired some people to
know that anyone can follow this program for LIFE!
It’s NOT about getting to a number
and saying, “Well, I’m finally there so I can go back to my old ways.” On
Weight Watchers, we learn a new way to live. We learn about good foods and
portion sizes. We learn to take care of ourselves so we can take care of
others. We learn that moving and getting in daily activity is what a healthy
person does.
Wherever you are in your personal
journey to good health and a healthy weight, it’s never too late to re-invent
yourself. It’s never too late to choose the healthy path. What we try and
learn as Weight Watchers’ members is NOT to eat because of emotions. We can
learn that we CAN take care of ourselves without turning to food. We can learn
that convenience food is NOT convenient to our health or our pocketbooks! We
learn that we don’t need to jump on the latest band-wagon for whatever weight
loss product is trending.
Weight Watchers is the GOLD
STANDARD, and 2016 is going to be even better! Trust me! I learned the hard
way.
Congratulations to all my members.
I am so thankful for you all! See you in the meeting room...we’re going to have
our basket raffle!! --Zig
Member
Milestones
Superior: –8.4
lbs.
Hastings: –2.4
lbs
The Great Plate
Recipes, tips, and tricks for a happy
(and healthy) Thanksgiving!
Few holidays are as food-focused as Thanksgiving. (We call
it Turkey Day, for gobble sake!) From the bird to the buttered rolls to the
creamy, cheesy sides, holiday temptation abounds. So your go-to weight-loss
strategies — like having a nutritious and energizing breakfast or chewing gum
while cooking — might need a few reinforcements. A little advance planning (call
it a "plate rehearsal") and a few PointsPlus® value
calculations can be just what you need to feel more relaxed, in control and
ready to enjoy all the day has to offer.
The great plate game plan
Setting a smart strategy for Thanksgiving is about more than making a list of foods you plan to eat (along with their corresponding PointsPlus values). Think about adding a few of these simple maneuvers to your playbook.
The great plate game plan
Setting a smart strategy for Thanksgiving is about more than making a list of foods you plan to eat (along with their corresponding PointsPlus values). Think about adding a few of these simple maneuvers to your playbook.
- Build a budget. Consider your weekly PointsPlus Allowance and decide how you want to factor it into your Turkey Day budget. Don't forget to leave some flexibility for splurges, like a piece of grandma's irresistible pie.
- Plan your plate. This is the time to consider tricks like loading up on veggies. Or whether you'll have a serving of stuffing or mashed potatoes. (Or perhaps a half-serving of both?) If you're not hosting the meal, call whoever is to get a sneak peek at the menu. Volunteer to prep a PointsPlus friendly dish for the feast; get some tasty ideas from the Community Recipe Swap.
- Bring an anchor along. If you're worried about wavering from your plan, bring a small item (a picture, a goal written on a piece of paper, a Bravo star from your weekly meeting) you can keep in your pocket or place discreetly near your plate that will remind you of why you're making smart choices in the first place.
- Don't be a pushover. You may be "encouraged" to try aunt Grace's famous stuffing or cousin Tom's special pumpkin pie. If you've accounted for these foods (or you're fine with eating and tracking them), then by all means, enjoy! But if you really don't want something, just picture yourself choosing foods that match your pre-planned plate and then politely and confidently refuse whatever you don't want. You can always ask to take a serving home to eat "when you're not so full." (What you do with it once you're home is your decision!)
- Take a post-turkey trot. As soon as you're finished eating, excuse yourself from the table. The longer you linger, the more enticing those picked-over, half-empty platters and bowls will look. Invite guests for a stroll around the neighborhood. It'll offer you a nice opportunity to catch up with friends and family, as well as help you digest your meal, and score a few activity PointsPlus values.
- Track, track, track. Pre-tracking is one of the best strategies to help you stay on course because it's easier to make healthy decisions when you're not staring at tempting food. In the morning, pre-track all your meals for the day. Even if you end up eating more than you planned — track it! Accountability (not perfection) is key.
- Liberate leftovers. If you're the host, you'll probably have leftovers. So, if you won't be able to sleep knowing that there's half a pie in the kitchen, freeze leftovers immediately or give your guests doggie bags to take home.
The biggest change in 50 years is coming to
Weight Watchers.
Get ready for the NEW Weight Watchers.
It’s all kinds of good.
50% off Cookbook Sale until further notice:
Small cookbooks $4.95, large cookbooks $7.45
9/6 until further notice: Starter Kits will
be discounted to $24.95
9/27 until further notice: Smoothies and
Oatmeal discounted to $4.95
9/27 until further notice: Granola Bites
discounted to $3.95
10/4 until further notice: Crunchy Snacks
& Snack Bars discounted to $3.95
10/4 until further notice: Oil Sprayer,
Salad Dressing Cruet, Salad Solutions To-Go and Fruit Solutions To-Go discounted
to $9.95
11/1 until further notice: All Fitness
items discounted to $9.95
11/8–11/28 BOGO: Buy 2 Mini Bars for $5
11/15–11/21 BOGO: Buy 2 Cookies for
$2
BAD WEATHER: If there will be a meeting cancellation due to SNOW, etc., please stay tuned to NTV or KHAS-TV. I will call them to announce a meeting cancellation by 3 P.M. for Superior...and as early as I can (or the night before) for Hastings Saturday morning meetings. You can also log on to their websites where they have weather closings.
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.
Community Talks: Thanksgiving Day Activities
Thanksgiving is filled with family, fun and food,
but often laziness gets the better of us. Here are some enjoyable ways to avoid
grogginess and the TV.
We’ve asked the WeightWatchers.com Community to inspire us with what
activities they do on T-Day to beat the slump at the end of the meal. While not
all the activities they suggest are ones that will burn off a turkey's-worth of
calories, anything that takes the mind off yummy leftovers is a bonus. Find out
what family activities Community Users are enjoying, and then share your
suggestions on the Message Boards.
Skipping the turkey day stupor In SAYRAY85’s family, football is a big deal. “We love to go outside after Thanksgiving lunch and divide into teams.”
MISSYRAELIZRBETH is the girl who earns a lot of activity PointsPlus™ values on Thanksgiving. She has many young cousins who like to go for walks, especially when it snows, and they love to play hide and go seek.
“After our Thanksgiving Day meal,” tells FARRFAMILY5, “we usually go out in the boat. In Florida it is a great way to spend time with our kids. They ride the tube and try wakeboarding.”
ldianis’s family has made it a tradition to go for a long walk together in the evening after the meal. “It puts all that freshly consumed energy to work,” she tells, “it also helps the food settle and jumpstarts digestion, and we feel better and sleep better that night.”
1CUTEMOM1 takes Thanksgiving activities into the 21st century. “As long as the weather is decent, my family and I go Geocaching. It gets you out and hiking in search of a ‘treasure box’ with a GPS. Based on who's over for the meal we can decide what level to do”
Doing the day differently After the feast BLACKBELT61 takes her guests out onto her deck and lights a huge fire. “With around 25 people all gathered around the bright orange and purple flames on a cool New England night, the many generations share stories, sing songs, recite poetry and dance. It is a fabulous way to bond and make the day even more special.”
MR.SLIM and his kids spend some time helping out at the local soup kitchen. “It helps take a lot of focus away from ‘The Feast,’” he shares.
DUNEDIVA1 lives in a warm climate so her family takes quad bikes to a desert in Southern California and spends Thanksgiving in the sand. “We love to ride the dunes - but we have a full Thanksgiving dinner with our friends and family and eat outside in the desert. We bury our turkey to cook it!”
Sticking to the basics “The best way to get activity in on Thanksgiving,” according to psych05 “is to go Black Friday shopping with your pedometer!”
DLDEROSSETT’s family tradition is that after dinner her relatives all go to the movies to see the newest Christmas release.
Where sunny422 lives in Michigan it's usually pretty nasty outside so her family plays games. “Blokus is a favorite but we also like Clue and Trivial Pursuit.”
BOUNCINGTIGGER1’s son’s high school band plays in the downtown Chicago parade. Her family takes the train down and walks all around the city.
Skipping the turkey day stupor In SAYRAY85’s family, football is a big deal. “We love to go outside after Thanksgiving lunch and divide into teams.”
MISSYRAELIZRBETH is the girl who earns a lot of activity PointsPlus™ values on Thanksgiving. She has many young cousins who like to go for walks, especially when it snows, and they love to play hide and go seek.
“After our Thanksgiving Day meal,” tells FARRFAMILY5, “we usually go out in the boat. In Florida it is a great way to spend time with our kids. They ride the tube and try wakeboarding.”
ldianis’s family has made it a tradition to go for a long walk together in the evening after the meal. “It puts all that freshly consumed energy to work,” she tells, “it also helps the food settle and jumpstarts digestion, and we feel better and sleep better that night.”
1CUTEMOM1 takes Thanksgiving activities into the 21st century. “As long as the weather is decent, my family and I go Geocaching. It gets you out and hiking in search of a ‘treasure box’ with a GPS. Based on who's over for the meal we can decide what level to do”
Doing the day differently After the feast BLACKBELT61 takes her guests out onto her deck and lights a huge fire. “With around 25 people all gathered around the bright orange and purple flames on a cool New England night, the many generations share stories, sing songs, recite poetry and dance. It is a fabulous way to bond and make the day even more special.”
MR.SLIM and his kids spend some time helping out at the local soup kitchen. “It helps take a lot of focus away from ‘The Feast,’” he shares.
DUNEDIVA1 lives in a warm climate so her family takes quad bikes to a desert in Southern California and spends Thanksgiving in the sand. “We love to ride the dunes - but we have a full Thanksgiving dinner with our friends and family and eat outside in the desert. We bury our turkey to cook it!”
Sticking to the basics “The best way to get activity in on Thanksgiving,” according to psych05 “is to go Black Friday shopping with your pedometer!”
DLDEROSSETT’s family tradition is that after dinner her relatives all go to the movies to see the newest Christmas release.
Where sunny422 lives in Michigan it's usually pretty nasty outside so her family plays games. “Blokus is a favorite but we also like Clue and Trivial Pursuit.”
BOUNCINGTIGGER1’s son’s high school band plays in the downtown Chicago parade. Her family takes the train down and walks all around the city.
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, EARN THIS COOL CHARM, and take some time for
YOU!
THANKSGIVING
POINTS PLUS VALUES
Holiday POINTS PLUS Values
EntreesTurkey breast, 4 oz =4 PP
Ham, 2 oz slice = 2
PP
Prime Rib, 3 oz. = 4 PP
Salmon, 1 oz smoked = 1 PP
Prime Rib, 3 oz. = 4 PP
Salmon, 1 oz smoked = 1 PP
Starches, Carbohydrates, SpreadsSweet
potato, 1/2 cup = 2PP
Mashed potato, 1/2 cup = 3 PP
Baked potato, 10 oz. uncooked or 8 oz cooked = 5 PP
Stuffing, 1/2 cup = 5 PP
Dinner roll, 2 oz. = 4 PP
Mashed potato, 1/2 cup = 3 PP
Baked potato, 10 oz. uncooked or 8 oz cooked = 5 PP
Stuffing, 1/2 cup = 5 PP
Dinner roll, 2 oz. = 4 PP
Butter, regular or whipped, 1 tsp = 1 PP
Margarine, regular, 1 tsp = 1 PP
Gravy, 1/4 cup = 3 PP
Gravy, 1/4 cup = 3 PP
Candied Sweet Potatoes, ½ cup = 5
PP
Vegetable Side Dishes
Hot Dish: string beans, cream of mushroom soup, onions, 1/2 cup = 3 PP
Tossed mixed greens salad, 1 cup =0 PP
Dressing, 1 tbsp. Full fat = 2
Olive, 6 large or 10 small = 1 PP
Pickle, one medium dill = 0 PP
Cranberry Sauce, 1/4 cup = 3 PP
Hot Dish: string beans, cream of mushroom soup, onions, 1/2 cup = 3 PP
Tossed mixed greens salad, 1 cup =0 PP
Dressing, 1 tbsp. Full fat = 2
Olive, 6 large or 10 small = 1 PP
Pickle, one medium dill = 0 PP
Cranberry Sauce, 1/4 cup = 3 PP
Beverages
Fruit punch, 4 oz (1/2 cup) = 2 PP
Wine, 4 oz (1/2 cup) = 3 PP
Beer, 8 oz = 3 PP
Mineral or sparkling water, 8 oz = ) 0 PP
Fruit punch, 4 oz (1/2 cup) = 2 PP
Wine, 4 oz (1/2 cup) = 3 PP
Beer, 8 oz = 3 PP
Mineral or sparkling water, 8 oz = ) 0 PP
Desserts
Pumpkin Pie, 1/8 of 9" one crust = 11 PP
Apple Pie, 1/8 of 9" two crust = 11 PP
Pumpkin Pie, 1/8 of 9" one crust = 11 PP
Apple Pie, 1/8 of 9" two crust = 11 PP
Pecan Pie 1/8 of 9” once crust = 14 PP
Meringue Pie, any type, 1/8 of 9" = 10 PP
Mincemeat Pie, 1/8 of 9" two crust = 13 PP
Ice cream, regular, 1/2 cup = 8 PP
Meringue Pie, any type, 1/8 of 9" = 10 PP
Mincemeat Pie, 1/8 of 9" two crust = 13 PP
Ice cream, regular, 1/2 cup = 8 PP
Whipped Cream, 1/4 cup full fat
= 3 PP
Snacks
Candy/Fudge, 1 oz = 3 PP
Bar Cookies, 1 = 3 PP
Cheese, 1" cube = 3 PP
Salami, 1slice/1oz = 3 PP
Saltines, 6 = 2 PP
Guacamole or Hummus, 1/4 cup = 4 PP
Egg Roll, 3 oz pork, shrimp, = 4 PP
Deviled Egg, 1/2 of egg, regular mayo = 4 PP
Pretzels, 7 twists, regular = 2
Candy/Fudge, 1 oz = 3 PP
Bar Cookies, 1 = 3 PP
Cheese, 1" cube = 3 PP
Salami, 1slice/1oz = 3 PP
Saltines, 6 = 2 PP
Guacamole or Hummus, 1/4 cup = 4 PP
Egg Roll, 3 oz pork, shrimp, = 4 PP
Deviled Egg, 1/2 of egg, regular mayo = 4 PP
Pretzels, 7 twists, regular = 2
Dip, many types, 2 tablespoons = 2
PP
IN THE MEETING ROOM
What comes after Thanksgiving dinner? Leftovers.
This week we talk about ways to stay mindful in the
presence of all those big-feast leftovers.
Member
Recipes
Best Cornbread
Dressing
Ingredients
1-1/4 cups all-purpose flour
3/4 cup yellow cornmeal
1/4 cup sugar
2 teaspoons baking powder
1/2 teaspoon salt
1 egg
1 cup fat-free milk
2 tablespoons canola oil
2 tablespoons unsweetened applesauce
DRESSING:
2 celery ribs, finely chopped
1 large onion, finely chopped
1/2 cup chopped pecans
1/2 cup reduced-fat butter
6 cups cubed day-old bread (1/2-inch cubes)
2 eggs, beaten
1-1/2 teaspoons poultry seasoning
3/4 teaspoon salt
1/2 teaspoon pepper
2-1/4 to 2-3/4 cups reduced-sodium chicken broth
Directions
In a large bowl, combine the first five ingredients. Combine the
egg,
milk, oil and applesauce; stir into dry ingredients just
until
moistened. Transfer to a 9-in. square baking pan coated with
cooking
spray.
Bake at 400° for 15-18 minutes or until a toothpick inserted
near
the center comes out clean. Cool on a wire rack. Place cubed
bread
on baking sheets; bake for 5-7 minutes or until lightly
browned.
Cool on a wire rack. Cut corn bread into 1/2-in. cubes; set aside.
In a large skillet, saute the celery, onion and pecans in
butter
until vegetables are tender. Transfer to a large bowl. Stir in
the
corn bread, cubed bread, eggs, seasonings and enough broth to
reach
desired moistness (about 2-1/2 cups).
Transfer to a 13-in. x 9-in. baking dish coated with cooking
spray.
Cover and bake at 350° for 35 minutes. Uncover; bake
8-10
minutes longer or until a thermometer reads 160° and top
is
lightly browned.
Yield: 12 servings @ 3/4 Cup = 7 PointsPlus
Editor's Note: This recipe was tested with Land O'Lakes light
stick butter. It makes enough dressing to stuff a 12-pound turkey. If used to
stuff poultry, replace the eggs in the dressing with 1/2 cup egg substitute.
Bake until a meat thermometer reads 180° for poultry and 165° for dressing.
Another Green Bean
Casserole
2, 14.5 oz cans french-style cut greens beans,
drained well
1 small can 98% fat-free cream of mushroom
soup
Salt & pepper to taste
Garlic powder to taste
1 cup French's® Original Fried
Onions
Spray a 2 quart or 9x9 casserole dish with
fat-free cooking spray.
Combine green beans with soup in a mixing bowl.
Add seasonings.
Spread mixture into the casserole dish and
top with slightly crushed fried onions.
Bake at 350°F for 20 minutes, or until heated
throughout and top is golden brown
(Didn’t get to figure the PP for this, sorry)
Pumpkin Pie with Graham Cracker
Crust
Servings: 8
Points Plus Values: 5
Ingredients: 3 oz reduced-fat cinnamon graham crackers, about 5 1/2
sheets
1 Tbsp packed light brown sugar
2 Tbsp regular butter, melted
2 large egg white(s)
1 large egg(s)
1/2 cup(s) dark brown sugar
1/4 tsp table salt
2 tsp pumpkin pie spice, or less to taste
1 cup(s) canned pumpkin
1/2 cup(s) fat free evaporated milk
1/4 cup(s) lite whipped topping
Position rack in middle of oven.
Preheat oven to 350ºF.
Place graham crackers and light brown sugar in a food processor;
process into crumbs (or smash into crumbs in a sealed plastic food bag with a
rolling pin).
Spoon crumbs into a small bowl; add melted butter and combine with
fingers into a coarse meal.
Distribute crumbs evenly on bottom and up sides of an ungreased
9-inch pie plate.
Chill for 30 minutes before baking.
Bake until crust starts to turn golden, about 8 to 10 minutes; remove
from oven and let cool.
Meanwhile, in a large bowl, using an electric mixer, whip egg whites
until frothy; fold in egg, dark brown sugar, salt, pumpkin pie spice, canned
pumpkin and evaporated milk.
Beat pumpkin custard until smooth and pour into pie shell.
Bake until a knife inserted in center comes out clean, about 45 to 55
minutes.
Slice into 8 pieces, top each piece with 1/2 tablespoon of whipped
topping and serve warm or at room temperature.
Yields 1 slice per serving.
Turkey Reuben
Servings: 1
Points Plus Values: 6
Ingredients:
2 slice(s) reduced-calorie rye bread
1 Tbsp Dijon Mustard
3/4 oz low-fat Swiss cheese
2 oz deli sliced turkey
2 Tbsp sauerkraut, squeezed of excess moisture
1 spray(s) cooking spray
Instructions:
Place bread on a work surface; spread 1/2 tablespoon mustard on each
slice.
On one slice, place cheese, turkey and sauerkraut. Top with second
slice of bread, mustard-side down; press down gently.
Spray a large skillet with cooking spray; set over medium heat. Add
sandwich and press down on it lightly while it cooks (you can even rest a flat
pot lid or a heat-safe plate on top of the sandwich). Cook, turning once, until
toasted and cheese has melted, about 6 minutes. Yields 1 sandwich per
serving.
Skinny Chicken
Salad
- 1½ lbs boneless, skinless chicken breasts
- 2 cups Pacific® Organic Low-Sodium Chicken Broth
- 1 dried bay leaf
- 1 cup red seedless grapes, cut in half lengthwise (20 grapes)
- ½ cup unsalted, raw pecans, coarsely chopped (34 pecans)
- 1 cup celery, diced (about 3 stalks)
- ½ cup plain, nonfat Greek yogurt
- ¼ cup light mayonnaise
- 2 Tbsp apple cider vinegar
- 2 Tbsp honey
- ½ tsp salt
- ¼ tsp black pepper
Instructions
- In a medium stockpot, bring the chicken broth to a boil. Add the bay leaf and chicken, then bring back up to a boil.
- Reduce the heat to medium-low and simmer covered for 15 minutes, flipping over at the halfway mark. The internal temperature should read 165º F.
- Discard the bay leaves and reserve the chicken on a plate until cool enough to touch, then shred and set aside.
- While the chicken is cooling, prepare the dressing in a large mixing bowl by whisking together the yogurt, mayonnaise, vinegar, honey, salt, and black pepper in a large mixing bowl.
- Add the grapes, pecans, celery, and cooled chicken to the bowl, and gently toss all of the ingredients together.
- Chill before serving.
1 Cup = 6 PP
Easy Enchilada
Bake
Instructions
- Preheat oven to 350 degrees. Lightly coat a 9”×13” baking dish with cooking spray and set aside.
- Cook egg noodles according to package directions.
- In a large bowl, combine Greek yogurt, red enchilada sauce, 1 cup Mexican shredded cheese and frozen corn. Set aside.
- In a large fry pan on medium-high heat, cook ground turkey, about 8 minutes. Drain any fat. Add onion, jalapeños and minced garlic. Cook until onions and jalapeños are slightly tender. Add chili powder, cumin, salt, pepper and cream cheese and stir well. Reduce to low heat until cream cheese has softened and is evenly coating turkey.
- Combine turkey mixture with cooked egg noodles and stir in the Greek yogurt mixture. Pour evenly into baking dish and sprinkle top with remaining 1 cup of Mexican shredded cheese. Bake for 15 minutes.
- If desired, serve topped with chopped cilantro, sliced avocado and/or sour cream.
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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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