MIDWEEK MINUTES February 27, 2016
Midweek
Minutes
February 27,
2016
Hello,
Winners!
How’s everyone doing? Thank you to
Pat and Trish for doing Monday’s meeting...believe me, I know you had more fun
than I did at Parent/Teacher Conferences! Haha! I just sat down to write this
newsletter. Donald Trump is on TV behind me doing a rally...and I am very happy
to be home today. It’s been
really busy, and it doesn’t look as though it’s going to let up any time
soon.
I’m taking today just for
ME-TIME...even though it involves doing laundry and cleaning! Haha! It’s like
heaven for me. Tonight, I’ll watch a movie and relax! Tomorrow evening, I
HAVE to watch THE WALKING DEAD which means I have to tape the Oscars. How about
you? What are you doing for yourself? It’s important to find the balance in
your life when you can and do something for yourself.
That brings me to my favorite
newsletter topic, where I use the Oscar-nominated movies in my message...here
goes. (Keep in mind, this has nothing to do with the actual movies
themselves!)
I don’t live in BROOKLYN. I live in rural Nebraska. Keep in mind that my
town is never in the SPOTLIGHT except for unpleasant
news...like being part of a major drug bust this past week!!! MAD MAX: FURY ROAD has nothing on us! But there ARE
fabulous things going on in rural Nebraska! Send in your BRIDGE OF SPIES to see what we are doing with Weight
Watchers! In our meetings, there is a full ROOM of
members who are living the dream by working the program and getting fit and
healthy! You must be a MARTIAN if you haven’t heard
of Beyond the Scale. Members who felt like THE BIG
SHORT when they walked
in that first day of Beyond the Scale, now are 8 weeks into the New
Year and feeling like THE REVENANT (look that up)! It’s a whole, new life! They’re working
hard, eating real food, and are pleased as punch with their results! Say it
loud, and say it proud! Coming to Weight Watchers is the best decision we ever
made!
Well, that’s it, folks! Hope your
weekend is fabulous! Remember Pol Luck Monday in Superior!
--Zig
Member
Milestones
Superior –19.2
lbs
Hastings –20.6
lbs.
15 lb.
star
Teresa S. ( S )
Valerie M. ( S
)
Kathy W. ( S
)
Stephen K. ( H )
Where does lasting weight loss come from? A specific plan. This
week’s meeting, and the ideas in your Weekly
can help you get started. Tap into the experience and insights of a Weight
Watchers expert at 24/7 Chat who’s “been there, lost that” to help you set
winning goals. Another time-honored way to create good goals is to use the SMART
approach, originally devised as a way to set business goals. But the principles
hold for life goals, too.
A good goal for you is….
Specific.
Imagine exactly how you want to see yourself once you reach your weight goal. Maybe it’s in a specific size of clothing or able to participate in a certain activity that you're not quite able to tackle right now. And when it’s stated positively (“I want to be able to ride a rollercoaster,” rather than “I don’t want to have to sit out the rides as the amusement park”) it’s more powerful.
Imagine exactly how you want to see yourself once you reach your weight goal. Maybe it’s in a specific size of clothing or able to participate in a certain activity that you're not quite able to tackle right now. And when it’s stated positively (“I want to be able to ride a rollercoaster,” rather than “I don’t want to have to sit out the rides as the amusement park”) it’s more powerful.
Measurable.
This one is pretty obvious for weight loss—but you might have other goals that don’t involve numbers on a scale or measuring tape. Still, there are ways to assess your progress: You can walk farther without stopping, or your blood pressure is down, or you can fit into a size-smaller jeans.
This one is pretty obvious for weight loss—but you might have other goals that don’t involve numbers on a scale or measuring tape. Still, there are ways to assess your progress: You can walk farther without stopping, or your blood pressure is down, or you can fit into a size-smaller jeans.
Achievable.
While your goal should stretch you, it shouldn’t be impossible or based on what other people might choose as their goals. And keep it focused on what you can do—refusing seconds at dinner or cooking more often rather than going out—rather than what you want other people to do, like wishing your spouse would stop bringing home ice cream.
While your goal should stretch you, it shouldn’t be impossible or based on what other people might choose as their goals. And keep it focused on what you can do—refusing seconds at dinner or cooking more often rather than going out—rather than what you want other people to do, like wishing your spouse would stop bringing home ice cream.
Realistic.
Make your weight-loss goals a good fit with your lifestyle. Going to the gym every day of the week? Hmm. Maybe not right for you. But scheduling a class two or three times a week on days that are normally free for you? Yeah, that might be more like it.
Make your weight-loss goals a good fit with your lifestyle. Going to the gym every day of the week? Hmm. Maybe not right for you. But scheduling a class two or three times a week on days that are normally free for you? Yeah, that might be more like it.
Time-bound.
Keeping in mind that slow and steady wins the race, set a timeframe for when you hope to have dropped a size, or no longer need a seatbelt extender, or have hit a certain weight. Having a date in mind helps you get and stay fired up. Realistically, you can expect to lose about one to two pounds per week on average. Over a year, those one to two pounds can really add up. (One pound dropped per week equals 52 pounds lost in a year, and two pounds dropped per week equals 104 pounds lost in one year!)
Keeping in mind that slow and steady wins the race, set a timeframe for when you hope to have dropped a size, or no longer need a seatbelt extender, or have hit a certain weight. Having a date in mind helps you get and stay fired up. Realistically, you can expect to lose about one to two pounds per week on average. Over a year, those one to two pounds can really add up. (One pound dropped per week equals 52 pounds lost in a year, and two pounds dropped per week equals 104 pounds lost in one year!)
NEW!!!!
OPEN - HEAT - READY
TO EAT!
Why do fruits and
vegetables count in beverage recipes? Are there other times I
need to count it? And how much is too much? Don’t worry — we’ve got some answers
for you.
When
I add fruit to the smoothies I create, it counts SmartPoints values for it. I
thought fruit was zero!
Fruit and most
vegetables are zero when you eat them. But once they become part of a smoothie,
the experience of eating them changes.
Research
shows that liquids don’t promote the same feeling of fullness as solid foods do.
1. When
you drink something, it eliminates the act of chewing which may impact the
signals between the belly and brain 2.This
means that the smoothie or juice you’re drinking will not promote the
same amount of fullness between meals as eating the fruit might.
12/6 until further notice: Buy two
companions for $20 (Grocery Guru and Menu Master).
2/28–3/5: Fitbit Sale: Fitbit Charge HR on
sale for $139.95, Fitbit Flex and Fitbit One on sale for $89.95, and Fitbit Zip
on sale for $54.95.
I
encourage everyone to text @wwzig to
81010 and get REMIND for instant messages from me! I will also post on
the ZIG’S WINNERS Facebook page.
We will also call the TV stations. Other than
that, please use common sense when weather threatens...and email ME at hasi@gtmc.net if you are not sure about
our having a meeting.
You can also call
the Weight Watchers' 800 number to find out if we are having a
meeting.
1-800-651-6000.
McDonald’s Menu with Weight Watchers SmartPoints
Side Salad (0 SP)
Apple Slices (0 SP)
Creamy Ranch Sauce (4 SP)
Premium Bacon Ranch Salad w/o chicken (5 SP) or with Grilled Chicken (6 SP)
Premium Southwest Salad w/o chicken (5 SP) or with Grilled Chicken (8 SP)
Grilled Honey Mustard Snack Wrap (7 SP)
Grilled Ranch Snack Wrap (8 SP)
Hamburger (8 SP)
6 piece chicken nuggets (8 SP)
Grilled Chicken Classic Sandwich (9 SP)
Cheeseburger (10 SP)
Apple Slices (0 SP)
Creamy Ranch Sauce (4 SP)
Premium Bacon Ranch Salad w/o chicken (5 SP) or with Grilled Chicken (6 SP)
Premium Southwest Salad w/o chicken (5 SP) or with Grilled Chicken (8 SP)
Grilled Honey Mustard Snack Wrap (7 SP)
Grilled Ranch Snack Wrap (8 SP)
Hamburger (8 SP)
6 piece chicken nuggets (8 SP)
Grilled Chicken Classic Sandwich (9 SP)
Cheeseburger (10 SP)
Consider trying one of these two McDonald’s smart point lunch ideas instead:
1. Premium Bacon Ranch Salad with Grilled Chicken and 1/2 packet of creamy ranch sauce (8 WW SP)2. Grilled Honey Mustard Snack Wrap, apple slices and side salad with 1/2 packet of creamy ranch sauce (9 WW SP)
Member
Recipes
McDonalds Copy Cat Skinny Shamrock
Shake
¾ cup fat-free frozen vanilla yogurt, see
shopping tip
½ cup fat-free milk
⅛ teaspoon peppermint extract or mint
extract
5 drops green food
coloring
2 packets Truvia, Stevia, Splenda or your
favorite sugar substitute
3-4 ice cubes
Ingredients for Topping:
Fat-free or Light whipped cream,
optional
Instructions
1. Combine all shake ingredients in a
blender and blend on high speed until smooth. Stop blender and stir with a
spoon to help blend everything. Blend again for a few seconds.
2. Pour into a glass. Top with light
whipped cream, if desired and enjoy immediately. You really don’t need the
whipped cream. It still tastes great without it!
Makes 1 (1½ cups)
serving
Weight Watchers SmartPoints 8
www.skinnykitchen.com
Cheddar Bay Pull Apart
Muffins
yield: 12
PULL APART MUFFINS
1 (16.3 oz) can of Pillsbury Grands
Southern Homestyle Butter Tastin’ refrigerated biscuit dough (you can use a
different Grands flavor if you want but I really recommend the buttery one for
this recipe)
3 oz (3/4 cup) shredded 2% Sharp Cheddar
cheese
1 tablespoon light butter (I use Land
O’Lakes)
½ teaspoon parsley
flakes
¼ teaspoon salt
1/2 teaspoon garlic
powder
¼ teaspoon Old Bay
seasoning
Pre-heat the oven to 350. Lightly mist 12
cups in a standard muffin/cupcake tin with cooking spray and set
aside.
Separate the biscuits onto a cutting
board and cut each one into 9 pieces (cut into thirds in each direction).
Transfer the biscuit pieces into a mixing bowl and stir in the shredded cheddar.
Melt the butter in the microwave in a small dish. Drizzle the melted butter over
the biscuits and stir until coated. Sprinkle the remaining seasonings into the
bowl and then stir to combine.
Spoon the biscuit mixture evenly into the
prepared cups of the muffin tin. Place the tin in the oven and bake for 15-16
minutes until the biscuit pieces have puffed up and the tops are
golden.
WEIGHT WATCHERS
SMARTPOINTS:5 per muffin (SP
calculated using the recipe builder on weightwatchers.com)
Carrot Cake Protein
Pancakes
Yield: 3 Servings (about 3
pancakes)
SmartPoints: 4
Nutritional Value:
Calories per Serving 175, Fat 2 g, Saturated Fat 0 g, Carbohydrates 22 g, Fiber 3 g, Sugar 3 g, Protein 18 g
SmartPoints: 4
Nutritional Value:
Calories per Serving 175, Fat 2 g, Saturated Fat 0 g, Carbohydrates 22 g, Fiber 3 g, Sugar 3 g, Protein 18 g
Ingredients
– 1/4 cup Plain or vanilla protein powder
– 1/2 cup Plain low fat Greek yogurt (or plain vanilla yogurt)
– 1/2 tsp Cinnamon
– Pinch Ground ginger and nutmeg [1]
– Pinch Salt
– 1/2 tsp Baking powder
– 2 Egg whites
– 1 cup Old fashioned oats (gluten free if sensitive)
– 1/2 cup Water
– 2-4 Packets of stevia, (or sweetener of choice to taste)
– 1/2 cup Carrots, chopped fine (these will be blended into the batter)
– 1/4 cup Carrots, grated (these will be stirred into the batter)
Optional: 2 tbs walnuts, chopped, 2 tbs golden raisins
Optional Cream Cheese Frosting:
– 1/2 cup (4oz) Low fat cream cheese, softened in the microwave for 30 seconds
– 1/4 cup Low sugar or sugar free maple syrup
– Dash Cinnamon and stevia (or to taste)
– 1/4 cup Plain or vanilla protein powder
– 1/2 cup Plain low fat Greek yogurt (or plain vanilla yogurt)
– 1/2 tsp Cinnamon
– Pinch Ground ginger and nutmeg [1]
– Pinch Salt
– 1/2 tsp Baking powder
– 2 Egg whites
– 1 cup Old fashioned oats (gluten free if sensitive)
– 1/2 cup Water
– 2-4 Packets of stevia, (or sweetener of choice to taste)
– 1/2 cup Carrots, chopped fine (these will be blended into the batter)
– 1/4 cup Carrots, grated (these will be stirred into the batter)
Optional: 2 tbs walnuts, chopped, 2 tbs golden raisins
Optional Cream Cheese Frosting:
– 1/2 cup (4oz) Low fat cream cheese, softened in the microwave for 30 seconds
– 1/4 cup Low sugar or sugar free maple syrup
– Dash Cinnamon and stevia (or to taste)
Directions:
1. Put all of the ingredients in a blender, (except for 1/4 cup grated carrots and the optional add-ins).
2. Blend until smooth!
3. Stir in the additional grated carrots and optional add-ins (if desired).
4. Meanwhile, heat a nonstick griddle (or large nonstick skillet) coated with cooking spray over medium heat.
5. Spoon about 1/4 cup of batter per pancake onto griddle.
6. Turn pancakes over when tops are covered with bubbles and edges look cooked.
7. To make the cream cheese frosting
8. Whisk together the softened cream cheese, syrup, cinnamon and stevia in a small bowl until smooth.
9. Drizzle over pancakes while warm if desired!
10. Enjoy!
1. Put all of the ingredients in a blender, (except for 1/4 cup grated carrots and the optional add-ins).
2. Blend until smooth!
3. Stir in the additional grated carrots and optional add-ins (if desired).
4. Meanwhile, heat a nonstick griddle (or large nonstick skillet) coated with cooking spray over medium heat.
5. Spoon about 1/4 cup of batter per pancake onto griddle.
6. Turn pancakes over when tops are covered with bubbles and edges look cooked.
7. To make the cream cheese frosting
8. Whisk together the softened cream cheese, syrup, cinnamon and stevia in a small bowl until smooth.
9. Drizzle over pancakes while warm if desired!
10. Enjoy!
Breakfast
Quiche
1 cup (4 ounces) lean ham, chopped, see
shopping tips
½ cup red sweet pepper,
chopped
½ cup onion, chopped
2 eggs, see shopping
tips
4 egg whites
⅔ cup from a (10 ¾ oz) can Campbell’s
Healthy Request cream of mushroom soup (condensed)
¼ cup fat-free milk
Black pepper, to taste
Ingredients for Topping:
½ cup reduced-fat cheddar cheese,
shredded
Instructions
1. Preheat oven to 400 degrees. Coat a 9
x 9 inch baking pan with cooking spray.
2. In a large bowl, mix together the
frozen hash browns, ham, red bell peppers and onions. In a medium bowl, whisk
together eggs, egg whites, condensed soup, milk and black pepper. Pour over
potato mixture and toss to mix. Add mixture to baking pan. Cover with foil and
bake for 30 minutes. Remove foil, sprinkle with cheese and bake an additional 20
minutes until golden brown and cheese is melted.
3. Cut into 6 slices. Using a spatula,
carefully remove each slice.
4. This casserole freezes great once
baked. I like to wrap into individual servings and store in the freezer. Great
for a quick breakfast any day of the week!
Makes 6 servings (each serving, 1
slice)
Whenever a recipe calls for using eggs, I
love Eggland’s Best eggs! They have less saturated fat, less cholesterol, more
Vitamin D, more Vitamin E and double the Omega 3 than regular eggs. Most
supermarkets see them in the egg aisle.
Weight Watchers SmartPoints 4
Pull-Apart Bacon French Toast
Muffins
SmartPoints: 7 per
muffin
INGREDIENTS
– 5 cups of bread cut into 2cm/1″ cubes (fresh or stale – see notes 1 and 2)
– 3 rashers bacon, diced
– Oil spray
– Egg Mixture
– 3 eggs
– 1¼ cups milk (low or full fat)
– 1 tsp sugar
– 2 pinches salt
To Serve
– Maple syrup (optional)
– 5 cups of bread cut into 2cm/1″ cubes (fresh or stale – see notes 1 and 2)
– 3 rashers bacon, diced
– Oil spray
– Egg Mixture
– 3 eggs
– 1¼ cups milk (low or full fat)
– 1 tsp sugar
– 2 pinches salt
To Serve
– Maple syrup (optional)
Directions
1. Combine the Egg Mixture ingredients in a bowl and whisk with a fork until combined.
2. Add bread cubes and mix well to each piece of bread is well coated with the Egg Mixture.
3. If using fresh bread, set aside for 10 to 30 minutes in the fridge.
4. If using stale bread, set aside for 20 minutes to overnight.
5. If you’re in a rush, use your hands to gently squeeze the cubes to help them absorb the egg mixture faster.
6. Preheat oven to 180C/350F.
7. Spray a medium fry pan with oil spray and heat on high heat.
8. Add the bacon and cook until just starting to brown.
9. Don’t cook until it is very brown because otherwise it will overcook in the oven.
10. Remove bacon from fry pan and drain on absorbent paper.
11. Spray 6 holes in a muffin tin.
12. Mix the bread-egg mixture to evenly disperse the egg mixture that will have settled at the bottom of the bowl.
13. Divide ⅓ of the bread-egg mixture between the 6 muffin cups.
14. Sprinkle with half the bacon
15. Press the mixture down with medium pressure using the back of a spoon.
16. Top with the remaining bread mixture.
17. Use your fingers to lightly compress them.
18. Each muffin should be slightly mounded even after lightly compressing them.
19. The bread cubes on top will puff back up when you bake it.
20. Sprinkle with remaining bacon.
21. Bake for 15 to 20 minutes until the top is golden brown.
22. Let rest for 5 minutes before removing from the muffin tin.
23. Serve with maple syrup, if using.
1. Combine the Egg Mixture ingredients in a bowl and whisk with a fork until combined.
2. Add bread cubes and mix well to each piece of bread is well coated with the Egg Mixture.
3. If using fresh bread, set aside for 10 to 30 minutes in the fridge.
4. If using stale bread, set aside for 20 minutes to overnight.
5. If you’re in a rush, use your hands to gently squeeze the cubes to help them absorb the egg mixture faster.
6. Preheat oven to 180C/350F.
7. Spray a medium fry pan with oil spray and heat on high heat.
8. Add the bacon and cook until just starting to brown.
9. Don’t cook until it is very brown because otherwise it will overcook in the oven.
10. Remove bacon from fry pan and drain on absorbent paper.
11. Spray 6 holes in a muffin tin.
12. Mix the bread-egg mixture to evenly disperse the egg mixture that will have settled at the bottom of the bowl.
13. Divide ⅓ of the bread-egg mixture between the 6 muffin cups.
14. Sprinkle with half the bacon
15. Press the mixture down with medium pressure using the back of a spoon.
16. Top with the remaining bread mixture.
17. Use your fingers to lightly compress them.
18. Each muffin should be slightly mounded even after lightly compressing them.
19. The bread cubes on top will puff back up when you bake it.
20. Sprinkle with remaining bacon.
21. Bake for 15 to 20 minutes until the top is golden brown.
22. Let rest for 5 minutes before removing from the muffin tin.
23. Serve with maple syrup, if using.
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
"Remove from list" in either the subject header or the body of the
message.
TEXT @wwzig to 81010 and get the REMIND APP for
instant messages from me!
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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