MIDWEEK MINUTES January 9, 2016

 
 

 
 
 
Midweek Minutes
January 9, 2016
 
 
Hello, Winners!
 
Starting a brand new year with a brand new program is exciting!  It’s an exciting month with all the new and returning members embracing the new “Beyond the Scale” program.  How many of you are determined to let this be the LAST time you have to make the New Year’s resolution to lose weight and get healthy?  We can do this!
 
This month is exciting, too, because I have a new grandson coming...supposedly around the end of the month, but he seems like an anxious guy already.  It could happen sooner!  Being a grandma is MUCH more fun that doing the labor, and I remember all that with my pregnancies and labors vividly!  (I may have overdone the part about “eating for two”, as I recall.) As a grandma, I can have all the fun, but NO MORE eating for two!  I just get another piercing in my ear!
 
Wouldn’t that it be nice with our weight management journey...do whatever we want but lose weight and get healthy...well, that won’t happen.  What HAS happened in 2016 is that Weight Watchers is AGAIN the #1 commercial “diet”plan, according to U.S. News and World Report...WAY AHEAD of the new US nutrition guidelines!   SEE, that’s why I trust in WW, and why YOU should too.  Following the program has kept me at goal for 17 years!
 
Those years I did not follow the program, I did stooooopid diets.  I have to chuckle every time I see a January commercial for those quick fixes.  I sure HOPE none of you who haven’t attended our meetings in a LONG TIME have that quick-fix mindset anymore.  It’s NOT about a quick fix or a diet fad or starting over every new year.  It’s about a NEW LIFE!  Just THINK about Oprah.  Although wealthy and famous, she struggles with her weight just like the rest of us...and FINALLY she joined us. (Yes, she believes in the program enough to buy into it!)  I bet she gets to her goal, and I bet she stays with it the rest of her life.  I know I will!  How about you?
 
I want to be around to dance with my newest grandson at his wedding, or meet a great-grand-baby!  I will do everything in my power to make that happen.  Be at your next meeting because we together we CAN do this! –Zig
 
 
Member Milestones
 
Welcome to all our new January members!
 
Superior: –6 lbs.
Hastings: – 4 lbs.
 
 
 
 
Weekly Extra Jan. 3, 2016: Start Smart
If you're ready to lose weight, eat healthier, and live happier, you've come to the right place! Weight Watchers new SmartPointsTM plan makes it easier for you to make good choices, like lean protein, fruit, and vegetables. Along with eating well, tracking—keeping a record of everything you eat and drink, and even your daily activity—is crucial to success. As you discussed in your meeting, tracking shows you what and how much you're eating; and it helps you fit your choices into your SmartPoints Budget. Plus it keeps you accountable: You’re more likely to make smart food choices when you’ve committed to writing it down (even/especially on days you go over budget!). And when it comes to activity, it can be mighty motivating, too—just imagine seeing your FitPointsTM add up on a Fitbit or other activity monitor! So, yes, tracking is a pretty great tool. But we know life gets in the way sometimes. The important thing is to aim for consistency. Not perfection. Here are a few tools to help you.
Mobile app: Take the tools with you wherever you go on your smartphone (for iPhone, iPad and Android.) You can track food and activity, use the Barcode Scanner (to look up and instantly track SmartPoints values of packaged foods), and search and track meals, recipes, even restaurant dishes.There’s a voice-activated search that’s integrated with the Tracker, too! Just tap the microphone icon on the keyboard in the app’s search bar, say the food you’re looking for, and tap the results to track instantly. If you use a Fitbit, it'll sync to your activity tracker automatically. If not, you can track your moves manually. Oh, yeah, speaking of tracking: You can track your weight, too. 
Digital tools on the website: First stop: Fill out your Personal Assessment—it'll help us personalize advice and info just for you. Then check out your Trackers for SmartPoints, FitPoints, and weight; a Quick Add/Calculator; a “Favorites” tab to add foods/meals you eat regularly for easier tracking; dishes from hundreds of popular restaurants. You can add recipes right to your Tracker, like Flank Steak Citrus Salad, from the Weekly. Ready to jump in? Check out our fun Tracking video to get the scoop. And yes, you can still use pen and paper  to track if you prefer—or if you're not able to use your digital tools. Pick up a paper Tracker free in your meeting room.
Have more questions? Get the lowdown on the whys and hows of the plan in our Master the Plan video series. With insights from Gary Foster, PhD, our Chief Science Officer, you'll learn more about plan basics and delve deeper into other topics, from dining out to getting social support to making time for you (very important, by the way.) You’ll become a plan mastermind!
 
 
 
What Weight Watchers ALREADY knows!!!!
 
 
 

ALL ABOUT TRACKING

Tracking means keeping tabs on the SmartPoints™ values of everything you eat and drink. (You can also track the activity you do; and you’ll track your weight  once a week.)

Why do it? Simple: Tracking helps you lose weight. It makes you aware of what you’re eating, how much you’re eating, and how many SmartPoints values you’re using. Along the way, you’ll learn healthier choices, too.
Here’s how to track…
1.    Type in food name, in the Track box (on the top left of the homepage or mobile app)
2.    Hit enter or Search
3.    Select portion size and meal time.
4.    Click to add to your tracker. Done!
…and here’s how to make it powerful:
1.    Don’t beat yourself up if you’re not perfect. Just do the best you can. Miss a day? No problem — focus on small, simple things (like planning your next meal) to get back on track.
2.    Be honest and write it all down. Don’t worry — no one else has to see it.
3.    Be accurate — make sure you’re measuring and portioning. We know you can’t bring measuring cups with you everywhere so here’s a handy way to estimate:
Fist (or a tennis ball) = 1 cup
Palm (or deck of cards) = 3 ounces meat, fish, or poultry
Thumb (or lip balm) = 1 ounce meat or cheese
Cupped hand (or lightbulb) = 1 to 2 ounces pretzels or nuts
Thumb tip = 1 Tablespoon
Fingertip = 1 teaspoon


Don’t feel like counting SmartPoints values?
Simply Filling, our no-count option might be perfect for you. You eat from a list of satisfying, nutritious foods  in portions that feel right, so you’re not too full — or still hungry. Just look for foods marked with this a green circle.  You can also have 2 teaspoons of healthy oils (olive oil, canola, sunflower, safflower or flaxseed) a day. No counting! Use your Weekly SmartPoints for foods that aren’t on the Simply Filling list. Follow Simply Filling technique for a day or two — or all the time, whatever what works for you.
To switch your settings to Simply Filling:
1. Click the profile icon at top right of your homepage.
2. Then, click Settings in the drop-down menu.
3. Scroll down to Method and change from “Tracking” to “Simply Filling.”

 
SPECIALS!!!
 
THESE SNACKS ARE ON SALE THROUGH JANUARY 23 
 
 
 
 
 
12/26/15–3/14/16: Free Registration 
Free Registration Monthly Pass: 1-month = $44.95,
3-month = $114.85—No Starter Fee 
PAY AS YOU GO $15 ($14 senior)—No Starter Fee
 
12/26/15–2/15/16: Lose 10 Lbs on Us! returns! Applies to enrolling MP members; PAY AS YOU GO enrollments aren’t eligible.
 
12/28/15–1/16/16: Oprah enrollment email promo to Lapsed Members! Members must purchase 3-month MP Online through link in email & show proof of purchase between 12/28 & 1/16 to receive $10 off the Starter Kit (redeemable in Meetings) and a free 1-year subscription to Weight Watchers magazine (redeemable only online through link in Member’s confirmation email)! Members have until 1/23/16 to redeem $10 off coupon in Meeting Room.
 
 
 
THIS WEEK ONLY
 
 
 
Some locations maybe be back-ordered.
 
 


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 on FB.
 
 
Member Recipes
 
 
 
Slow Cooker Beef and Barley Soup
yield: 8 (1 & 1/2 CUPS) SERVINGS
INGREDIENTS:
2 lbs uncooked lean, trimmed boneless beef chuck steak, chopped into bite-sized pieces)
1 medium onion, chopped
2 celery stalks, chopped
5 medium carrots, peeled and sliced
1 cup sliced white mushrooms
3 garlic cloves, minced
1 cup uncooked pearl barley
48 oz low sodium fat free beef broth
8 oz can tomato sauce
2 tablespoons Worcestershire sauce
¼ cup chopped fresh parsley
2 teaspoons salt
1 teaspoon black pepper

DIRECTIONS:
Place all ingredients in your slow cooker and stir to combine. Cook on low for 8-9 hours or on high for 4 hours.

WEIGHT WATCHERS SMARTPOINTS:6 per (1 & 1/2 cup) serving




Zuppa Toscana  (Tuscan Soup)
yield: 6 (1 & 2/3 CUPS) SERVINGS @ 5 SP
INGREDIENTS:
4 uncooked strips center cut bacon, diced
1 lb hot Italian poultry sausage, casings removed (I use Wegmans poultry sausage but you can use chicken or turkey sausage)
1 medium onion, diced
2 garlic cloves, minced
32 oz fat free low sodium chicken broth
24 oz (1 ½ lbs) potatoes, cubed into bite-sized pieces (I used baby yellow potatoes so I did not peel them but if you use Russets or some other types you may want to peel them before chopping)
3 oz baby spinach
1 ½ cups fat free half and half
Salt and pepper, to taste


DIRECTIONS:
Bring a skillet over medium heat and add the diced bacon. Cook the bacon until it starts to sizzle and then stir occasionally, continuing to cook it until the bacon pieces are crisp and red/browned. Remove the bacon pieces to a paper towel and dispose of the bacon grease.
Bring a stock pot or dutch oven over medium heat and add the sausage. Cook for a few minutes, breaking apart with a wooden spoon until it starts to brown a bit. Once the meat starts to break apart, add the onion and garlic and stir together. Continue to cook while breaking up meat and stirring regularly until sausage is cooked through and onions are softened.
Pour the chicken broth into the stock pot and increase heat until broth comes to a boil. Stir in the cubed potatoes and wait for the soup to return to a boil. Reduce the heat back to medium and allow to boil for 10 minutes until the potatoes are cooked. Stir in the baby spinach for 1-2 minutes until wilted. Stir in the half and half and allow to heat through another 1-2 minutes. Add salt and pepper to taste. Serve hot and garnish with the bacon pieces from step 1.
WEIGHT WATCHERS SMARTPOINTS:5 per (1 & 2/3 cup) serving




Apple Pie Crumble (7 SP – serves 8)
1 spray(s) cooking spray, butter-flavored if possible
For the crust
1 cup(s) all-purpose flour
2 tsp sugar
1/4 tsp table salt
3 Tbsp unsalted butter, cut into small chunks
2 Tbsp water, at room temp
For the filling
4 medium fresh apple(s), peeled, cored and sliced 1/4-inch thick*
1/4 cup(s) sugar
1 Tbsp all-purpose flour
1/4 tsp ground cinnamon
1/4 tsp ground nutmeg
1 tsp fresh lemon juice
1 Tbsp water, at room temp
For the crumble
2 Tbsp unsalted butter, melted
1/3 cup(s) uncooked rolled oats
5 Tbsp all-purpose flour
2 Tbsp sugar
Instructions
Place oven rack in middle of oven. Preheat oven to 400ºF. Coat a 9-inch pie plate with cooking spray.
To make crust, combine flour, sugar and salt in bowl of a food processor fitted with a steel blade; whiz to combine. Scatter butter over flour mixture; pulse until dough resembles coarse meal. Slowly add water, adding another tablespoon if needed, until dough comes together. Place dough in prepared pan and press dough up sides and around bottom to form a crust; prick bottom of crust with a fork 5 or 6 times.
To make filling, combine all filling ingredients in a medium bowl and toss gently to combine; evenly spread filling over crust.
To make crumble, in a small saucepan, melt butter. Add oats, flour and sugar; stir to combine and scatter over apples.
Bake for 20 minutes. Reduce heat to 350ºF and continue baking until crust and crumble are golden and apples are juicy, about 30 to 40 minutes. If pie crust or crumble is getting too dark, cover with foil for last 20 minutes of baking. Let rest at least 30 minutes before slicing into 8 pieces and serving. Yields 1 piece per serving.



 Chicken Pot Pie
3 cups Swanson’s reduced-sodium chicken broth or your favorite
1½ cups onions, chopped
1 cup potato, peeled and cubed (½ inch cubes)
1 cup sweet potato, peeled and cubed (½ inch cubes)
1 cup carrots, peeled and chopped
1 cup celery, sliced
1 lb chicken breasts (boneless, skinless), cut into bite-size pieces
1½ cups frozen peas (not defrosted)
1½ cup reduced-fat milk
½ cup plus 1 tablespoon all purpose flour
2 tablespoons fresh thyme, chopped or 1 teaspoon dried
¼ teaspoon salt
¼ teaspoon fresh ground black pepper
1 pkg. Pillsbury Golden Layer Flaky Biscuits (100 calories for each biscuit), see shopping tip


Instructions
1. Preheat oven to 350 degrees. In a large pan, add chicken broth and bring to a boil.
2. Stir in onions, potato, sweet potato, carrots and celery. Bring back to a boil, reduce heat and cover. Simmer for 6 minutes.
3. Add chicken pieces and frozen peas, breaking them up. Bring back to a boil, turn heat to simmer, cover, and cook for 5 minutes.
4. Place a colander into a large bowl. Pour chicken, vegetables and broth into colander. Add strained broth back to the pan. Set aside chicken and vegetables.
5. In a separate small bowl, add flour. Gradually add milk to the flour stirring with a whisk, until well blended.
6. Increase heat to medium with the broth. Stir in milk/flour mixture with a whisk. Cook for 5 minutes or until thicken. Stir often.
7. Add back chicken and vegetables, along with thyme, salt and pepper. Mix well.
8. Coat an 11 x 7 baking dish (see Shopping Tip) with cooking spray and pour in the chicken stew.
9. Open the package of biscuits, separate them and place on top of chicken stew. Line them evenly over top.
10. Place the pie on a foil lined baking sheet and bake for 14-16 minutes until the biscuits are real golden brown.
11. To serve, spoon into each bowl and top with 1 biscuit. There will be two extra biscuits for whoever wants it.
Serves 8 (each serving, ⅛ of recipe and 1 biscuit) @ 8 SP




Classic Lasagna
2 Tbsp olive oil
1 1/2 cup(s) uncooked onion(s), finely chopped
1 cup(s) uncooked carrot(s), finely chopped
1 cup(s) uncooked celery, finely chopped
2 Tbsp minced garlic
1 pound(s) uncooked 93% lean ground beef
4 fl oz red wine, dry variety (1/2 cup)
56 oz canned crushed tomatoes, Italian plum variety
3 Tbsp canned tomato paste
2 tsp dried oregano
1 tsp table salt
1/2 tsp black pepper, freshly ground
1/4 tsp red pepper flakes, or to taste
1/2 cup(s) basil, fresh, chopped
Filling
15 oz part-skim ricotta cheese
1 large egg(s)
1/2 cup(s) grated Parmesan cheese
1/4 cup(s) fresh parsley, flat-leaf, chopped
Remaining Items
13 1/4 oz whole wheat lasagna noodles, (16 uncooked noodles)
2 1/2 cup(s) shredded part-skim mozzarella cheese

To make sauce, heat oil in a large, heavy saucepan over medium heat. Add onion, carrot, celery and garlic; cook, stirring frequently until vegetables are tender, about 15 minutes.
Increase heat to medium-high and add beef; cook until browned, breaking up clumps of meat with a spoon as it cooks, about 5 minutes.
Add wine; cook, stirring once or twice, until most of the liquid has evaporated, about 2 to 3 minutes. Stir in crushed tomatoes, tomato paste, oregano, salt, black pepper and red pepper flakes; increase heat to high and bring to a boil. Reduce heat to low and simmer, uncovered, until sauce thickens, about 20 minutes; stir in basil.
Preheat oven to 375°F. To make filling, in a medium bowl, stir together ricotta cheese, egg, Parmesan cheese and parsley.
To assemble lasagna, in bottom of a 13- X 9-inch baking dish, spread 2 cups of meat sauce; layer 4 noodles over top, overlapping slightly to fit. Spoon about 2 1/4 cups meat sauce over noodles; top with ½ cup ricotta mixture and 1/2 cup mozzarella.
Repeat layering with remaining noodles, meat sauce and ricotta mixture, reserving ½ cup mozzarella cheese.
Cover lasagna with foil and bake 45 minutes. Remove foil, sprinkle with remaining ½ cup mozzarella and bake until cheese melts and is lightly browned, about 5 minutes more; remove from oven and let stand 15 minutes before slicing into 12 pieces. Yields 1 piece per serving.
Notes
If you prefer your cheese nice and browned, place under broiler for 30 seconds to 1 minute after baking.
Serves 12 @ 9 SP
This newsletter is in no way affiliated with Weight Watchers, Inc. It is simply a motivational tool that I offer to members who attend my Weight Watchers meetings and wish to receive it.
 
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