MIDWEEK MINUTES March 12, 2016
Midweek
Minutes
March 12,
2016
Top 'O
the Mornin' to ya, Winners!
There's
that Irish holiday coming this week. That got me thinking about what people do
to celebrate...and, of course, people wear green. There will also be parades,
Irish stew, and green beer.
I don't
do the beer thing, but thinking GREEN is very appropriate for Weight Watchers
too. I have been having fun tracking my food this week on my phone app...going
GREEN and saving paper. Do you track on your phone or on etools? If you have a
Monthly Pass, you get FREE etools, and it's really fun to enter your daily food
intake...giving you a different way to motivate yourselves to track (journal).
If you don't have a Monthly Pass and etools, you can get a special deal this
week.
What
ELSE can you do that is green? Well, I made myself a terrific salad with DARK
green lettuce and spinach and all kinds of other healthy veggies thrown in.
What
about going GREEN with exercise too? There's some nice weather in store this
week for going out and enjoying the GREENING up of the outdoors and saving money
with a free workout.
I have
included lightened up versions of some Irish favorites in the newsletter because
'tis not the luck 'o the Irish that will get us to goal, is it? That's a lot of
Blarney! What it takes is a little discipline and focus, working the
program, and coming to the meetings!
Think
it's "too hard" to eat healthy, track, change habits, come to meetings, or
exercise? Well, "It's Not Easy Bein' Green" (lyrics
by Joe Rapposo), says Kermit, the Frog. I changed the lyrics a
little.
It's not
that easy bein' fit;
Having to spend each day counting POINTS.
But then I think it could be worse being 10, 20, or 30 pounds up-
or something much less fit than that.
It's not easy bein' fit.
It seems you blend in with so many other ordinary things.
And people tend to pass you over 'cause you're not standing out like you used to do.
But fit means walking outside in Spring.
And clothes can be cool and friendly-like.
And fit can be big like an ocean, or important like a mountain, or tall like a tree.
When fit is all there is to be
It could make you wonder why, but why wonder why?
Having to spend each day counting POINTS.
But then I think it could be worse being 10, 20, or 30 pounds up-
or something much less fit than that.
It's not easy bein' fit.
It seems you blend in with so many other ordinary things.
And people tend to pass you over 'cause you're not standing out like you used to do.
But fit means walking outside in Spring.
And clothes can be cool and friendly-like.
And fit can be big like an ocean, or important like a mountain, or tall like a tree.
When fit is all there is to be
It could make you wonder why, but why wonder why?
Wonder, I am fit
and it'll do fine; it's beautiful!
And I think it's what I want to be.
And I think it's what I want to be.
It’s
not GREEN, but the graphic is...and it’s going to happen, and that means
DAYLIGHT SAVINGS TIME. Don’t forget to set your clocks ahead ahead
tonight!!!
As a
leader buddy said, "Choose your hard!" In other words, it's hard to be
overweight. It's hard to lose weight. It's hard to keep it off. Choose your
hard. I choose to work the program. How about you? Hope to see you this week
at the meeting! Happy St. Patrick’s Day!—Zig
Member
Milestones
Superior:
Hastings: –16
lbs.
5 lb.
star
Laura K. ( H
)
Sarah W. ( H
)
Oh, to have a personal chef. Just imagine: a
healthy-yet-hearty breakfast prepared every morning, a gourmet lunch packed to
go, and a hot dinner waiting for you nightly. More to the point, every wholesome
meal and snack would ready for you at just the perfect moment: when you’re
hungry but not ravenous.
OK, back to reality. Most likely, you're the chef in the
house. You probably juggle hectic schedules, never-ending to-do lists, and long
workdays. But if you wait until 6 p.m. to decide what’s for dinner, greasy
takeout could wind up on the table. A few of these last-minute "convenience
dinners" could tip you back into unhealthy eating habits.
Planning meals will help to keep you in control and on
track—especially when life gets busy. Want more reasons?
- Your choices will be healthier, since you're not making spur-of-the-moment decisions when you're already hungry. What kind of choices are we talking about? Check out Your 30-SmartPoints-a-Day Menu.
- You won't be thinking about food all the time. As the little exercise in the Weekly shows, we tend to be swayed by external triggers, not necessarily physical, internal triggers. It might seem counterintuitive, but scheduling meals helps keep your mind off food between meals and snacks because the decision is made. And—even better—you’re less likely to eat because of external triggers when you’re not really hungry.
- You won’t seesaw between “running on empty” and “too full.” Research shows that going too long without eating can make us way too hungry, so that we overdo it when we finally do eat. If you’re having a meal or snack at least every four hours, your hunger and energy levels remain more even and predictable throughout the day.
- It gives you structure. Knowing when you'll be eating lets you arrange the rest of your day accordingly — so you benefit from a more orderly, controlled schedule all around. Having a solid meal schedule can also have a ripple effect, helping you stick with other healthy behaviors.
- You can save some cash by planning menus to take advantage of supermarket deals. Plus, when you’re doing the cooking, you'll save money you'd normally spend on takeout and pre-packaged meals.
- It’s an opportunity to teach kids about healthy foods. Get them into the kitchen with you, prepping meals and learning to appreciate the variety of nutritious ingredients and delicious dishes. The more kids learn at home, the easier it will be for them to make smart food choices at school, at restaurants, and beyond.
12/6 until further notice: Buy two
companions for $20 (Grocery Guru and Menu Master).
3/6–3/26: ALL Smoothies will be on sale for
$5.95.
3/6–3/26: Smoothie Shaker Bottle will be on
sale for $4.95.
3/6–3/26: Oatmeal is on sale for $4.95.
3/13–3/19: The Journal will be on sale for
$7.95
Whether you shop at a supermarket or
your local farmers’ market, we give you tips for choosing the best fresh foods
of each season and turning the bounty into tasty home-cooked meals. With lushly
photographed dishes to tempt you, you’ll find irresistible recipes to enjoy all
year long.
Product Highlights
• 150 SmartPoints™ value recipes that make the most of what’s in season!
• bonus chapter of 15 farm-fresh main dishes that are ready in 20 minutes or less
• includes 81 gluten-free recipes
BELIEVE IT OR NOT, THERE ARE SOME HEALTHY OPTIONS AT TACO BELL. THERE ARE A COUPLE OF SMARTPOINTS ITEMS FOR UNDER 10 POINTS. RECOMMENDATIONS: ANY OF THE HARD SHELL OR SOFTSHELL TACOS. THE FRESCO TACOS ARE PRETTY DECENT FOR POINTS AS WELL.
TACO BELL SMARTPOINTS – BREAKFAST
A.M. Grilled Taco –
Bacon – 7 SmartPoints
A.M. Grilled Taco – Egg & Cheese – 5 Smart
Points
Cinnabon® Delights™ (2 Pack) – 6
SmartPoints
Grilled Breakfast Burrito – Fiesta Potato – 10
SmartPoints
Hashbrown – 5 SmartPoints
Taco Bell SmartPoints Dollar Cravings
Beefy Mini Quesadilla – 7
Cheese Roll-Up 6
Cheesy Bean & Rice Burrito 6
Cinnabon® Delights™ (2 Pack) – 6
Cinnamon Twists – 7
Shredded Chicken Mini Quesadilla – 5
Spicy Potato Soft Taco – 8
Spicy Tostada – 7
Cheese Roll-Up 6
Cheesy Bean & Rice Burrito 6
Cinnabon® Delights™ (2 Pack) – 6
Cinnamon Twists – 7
Shredded Chicken Mini Quesadilla – 5
Spicy Potato Soft Taco – 8
Spicy Tostada – 7
Taco Bell SmartPoints Fresco Menu
Fresco Crunchy Taco – Beef – 6
Fresco Soft Taco – Beef – 5
Fresco Soft Taco – Shredded Chicken – 4
Fresco Soft Taco – Steak – 4
TACO BELL SMARTPOINTS FRESCO STYLE
Cheesy Fiesta Potatoes – 8
Cool Ranch®
Doritos® Locos Taco Supreme® = 6
Double Tostada – 8
Fiery Doritos®
Locos Taco Supreme® – 6
Gordita Supreme® – Beef – 9
Gordita
Supreme® – Chicken – 8
Gordita Supreme® – Steak – 8
Grilled Steak
Soft Taco -6
Nacho Cheese Doritos® Locos Taco Supreme® –
6
Pintos ‘n Cheese – 6
Soft Taco –
Chicken – 5
Soft Taco Supreme® – Beef – 7
Spicy Potato
Soft Taco – 8
Spicy Tostada – 7
TACO BELL SMARTPOINTS SIDES
Black Beans – 2
Black Beans & Rice – 5
Cheesy Fiesta Potatoes – 8
Chips and Salsa – 8
Nacho Cheese Doritos® Chips – 4
Pintos ‘n Cheese – 5
Premium Latin Rice – 3
Black Beans & Rice – 5
Cheesy Fiesta Potatoes – 8
Chips and Salsa – 8
Nacho Cheese Doritos® Chips – 4
Pintos ‘n Cheese – 5
Premium Latin Rice – 3
TACO BELL SMARTPOINTS HEALTHY CHOICES AT TACO BELL
Soft Taco – Chicken – 5
Soft Taco Supreme® – Beef – 7
Spicy Potato Soft Taco – 8
Spicy Tostada – 7
Fresco Crunchy Taco – Beef – 6
Fresco Soft Taco – Beef – 5
Fresco Soft Taco – Shredded Chicken – 4
Fresco Soft Taco – Steak – 4
A.M. Grilled Taco – Bacon – 7 SmartPoints
A.M. Grilled Taco – Egg & Cheese – 5 Smart Points
Sides
Soft Taco Supreme® – Beef – 7
Spicy Potato Soft Taco – 8
Spicy Tostada – 7
Fresco Crunchy Taco – Beef – 6
Fresco Soft Taco – Beef – 5
Fresco Soft Taco – Shredded Chicken – 4
Fresco Soft Taco – Steak – 4
A.M. Grilled Taco – Bacon – 7 SmartPoints
A.M. Grilled Taco – Egg & Cheese – 5 Smart Points
Sides
Black Beans – 2
Black Beans & Rice – 5
Nacho Cheese Doritos® Chips – 4
Pintos ‘n Cheese – 5
Premium Latin Rice – 3
Pintos ‘n Cheese – 6
Black Beans & Rice – 5
Nacho Cheese Doritos® Chips – 4
Pintos ‘n Cheese – 5
Premium Latin Rice – 3
Pintos ‘n Cheese – 6
Member
Recipes
Skinny Irish Pub Beef
Stew
Ingredients
Ingredients
Cooking Spray
1¼ pounds lean beef stew meat, trim any
fat, cut into 1-inch cubes, see shopping tip
2 teaspoons extra virgin olive
oil
5 cups onions, chopped (about 3
onions)
2 garlic cloves,
chopped
1 tablespoon tomato paste, see shopping
tip
1 (24oz) container of Swanson’s reduced
sodium beef stock or broth (3 cups)
1 (12 oz) bottle lite beer or 1 (11.2oz)
bottle Guinness Draught beer (if using Guinness, it adds 1 more Weight Watchers
POINTS PLUS per serving)
2 bay leaves
½ teaspoon salt
½ teaspoon fresh ground
pepper
2 cups (~ 2 medium) baking potatoes,
peeled and cut into ½ inch chunks
2 cups (~2 medium) sweet potatoes (yams),
peeled and cut into ½ inch chunks
1½ cups carrots, peeled and cut into ½
inch slices
2 tablespoons
cornstarch
A little water
Instructions
1. Coat a large nonstick pan, pot or
Dutch oven with cooking spray. Add beef cubes to pan and cook for 5 minutes,
over medium-high heat. Turn to brown all sides. Using a slotted spoon, remove the beef from pan.
2. Heat 2 teaspoons of oil in same pan.
Add onions and cook for about 3 minutes. Stir in garlic and continue to cook
until onions are soft, about 2 more minutes. Stir often.
3. Add tomato paste and cook for 1
minute, stirring often.
4. Stir in beef stock and beer, scraping
down the sides to loosen the browned bits.
5. Add back browned beef and stir in bay
leaves, salt and pepper. Bring to a boil, cover, reduce heat and simmer for 1
hour. Stir occasionally.
6. Add potatoes, sweet potatoes and bring
to a boil. Turn down to a simmer, cover and cook for an additional 40
minutes.
7. Stir in carrots, cover and simmer for
30 more minutes.
8. In a small bowl, add cornstarch and a
little water and using a whisk or fork, slowly mix to dissolve. Add dissolved
cornstarch to stew and mix well. Cook uncovered over medium-high heat until
stew is thickened, about 10 minutes.
9. Remove bay leaves before
serving.
Makes 6 servings (each serving 1½ cups
)
Weight Watchers SMART POINTS – 9
Skinny Grilled Reuben SandwichIngredients for Thousand Island Dressing:1 tablespoon ketchup2 teaspoons pickle relish1 teaspoon yellow or spicy brown mustard¼ teaspoon paprika
Ingredients for Grilled Sandwiches:8 slices rye read (I like Oroweat extra sour rye bread)8 teaspoons reduced-fat butter or Smart Balance Light1⅓ cups sauerkraut, drained and rinsed4 slices reduced-fat Swiss or Jarlsberg cheese2 tablespoons spicy brown or yellow mustard
Instructions1. To make the dressing: In a small bowl mix together all dressing ingredients.2. To assemble: Spread 1 teaspoon butter on each slice of bread. Place 4 slices on your work surface, buttered side down. Spread 1 tablespoon of dressing on each of the 4 slices.Distribute pastrami evenly over dressing, followed by sauerkraut and cheese. Spread inside of the other 4 slices with mustard and place on top, buttered side up.3. Heat a large nonstick pan over medium-high heat. Put sandwiches in pan (in batches, if necessary), cover and cook for 2 to 3 minutes, or until the undersides are golden brown.Uncover and turn sandwiches with a spatula, pressing firmly to slightly flatten them.Cook for 1-2 minutes more until the undersides are golden brown.Turn sandwiches again, press with the spatula and cook for 30 seconds or until cheese has melted completely.2. Serve immediately.Makes 4 sandwichesWeight Watchers SmartPoints 10
Roasted Cabbage Wedges
1 medium head green cabbage1 tablespoon olive oilSalt and fresh ground black pepperPreheat oven to 400 degrees. Line a rimmed baking sheet with foil and coat with nonstick cooking spray.Cut the cabbage into 1-1/2-inch thick wedges, removing the core.Brush the wedges with olive oil and place on prepared baking sheet.Try to keep the pieces from falling apart, but if they do start to separate a bit it's fine). Sprinkle the cabbage with salt and fresh ground black pepper.Roast, turning once, until crispy and browned, 30 to 40 minutes. 1 SmartPoint
WEIGHT WATCHER’S FROZEN GRASSHOPPER PIENon-Stick cooking spray4 chocolate wafers (such as “Famous Amos” brand), divided1 (1 oz) box pistachio fat-free, sugar-free instant pudding mix1-1/2 cups cold skim milk¼ tsp peppermint extract2 cups sugar-free frozen whipped topping, thawed1 square of semi-sweet baking chocolate, choppedCrush 2 of the wafers; sprinkle onto bottom of a 9 inch pie plate sprayed with cooking spray.Beat together the pudding mix, milk and extract with a whisk for 2 minutes Stir in the thawed whipped topping and chopped chocolate; spread onto bottom of pie plate. Top with remaining wafers after first cutting them into quarters.Place in freezer for up to 6 hours or until firm. Remove from freezer 10 minutes before serving; let stand at room temperature to soften slightly before cutting to serve
Makes 8 servingsSmartPoints: 4Adapted from ww-recipes.org
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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