MIDWEEK MINUTES March 26, 2016
Midweek
Minutes
March 26,
2016
Happy
Easter, Winners!
Do you
have
your
holiday plans in place? Do you know EGGS-actly what you are
going to do (to the best of your ability)? This can be an
EGGS-tremely good holiday for you or not. It's your choice.
Be EGGS-cellent!
Remember, Winners... the stress of the holiday
preparations, the eating out, and the family gatherings does not have to play
havoc with your program. YOU make the decisions; YOU control your thoughts and
actions; and YOU can do EGGS-actly what you need to do to stay
ON PROGRAM! No EGGS-cuses! Remember..."There's ALWAYS another
choice."
EGGS-asperated about getting your taxes done on time? Don't let
STRESS spell DESSERTS backwards to you!!! Don't let yourself
EGGS-plode!
Don't forget to EGGS-ercize and let that stress GO!!!! If you
know you are going to be eating a BIG meal on Easter, you can eat lighter the
rest of the day or use some of that WEEKLY POINTS ALLOWANCE!
Eggs-periment with
new recipes to keep it EGGS-citing and low POINT.
We
CAN learn to be EGGS-perts at this weight loss game and have
the ON PROGRAM holiday EGGS-actly the way we dream
it!
Have a Happy Easter weekend, and yes, there will be
meetings this coming week! –Zig
P.S. I have attached the calendar for
April plus a basic shopping list
P.P.S. Superior members are welcome to
bring potluck on Monday.
Member
Milestones
Superior: –10.8
lbs.
Hastings: –3.8
lbs.
5 lb.
star
Tricia K. ( S
)
10 lb.
star
Sarah W. ( H
)
Laura K. ( H
)
20 lb.
star
Kathryn W. (S
)
—John Bingham, a self-proclaimed couch potato who became a marathoner.
How do you identify yourself? You might use such labels as your job (“project manager” or “nurse”), your relationships (“son” or “mom”), or your personality (“organizer” or “procrastinator”). But what about also claiming an identity as “someone who works out”? It can take time—and an attitude adjustment—to feel comfortable putting yourself squarely in that category. But when you do, you might find that you’re more open to new activities, to pushing yourself just a little more, and to moving more often. In your meeting and in this week’s Weekly, you’ll find ways to assess where you are and where you might want to go with your activity. A good way to firm up your commitment is to think of yourself as an active person.
5 steps to becoming a person who works out.
You may have heard your Leader talk about the concept of Levels of Change. The idea is that the change tends to happen from the outside in, all the way to your core identity. It’s a useful framework for outlining helpful behaviors and thoughts.
- Make your environment activity-friendly: Think about how your surroundings help—or hinder—your exercise intentions. Can you keep a jump rope or balance ball by the TV? Reserve a top drawer for your workout clothes? Stick an inspirational motto on your bathroom mirror?
- Take up healthy actions. Which new activities have you started since you started Weight Watchers? How do you fit them into your day? (You can get some pointers in our “Master the Plan” video: “Fitting in Fitness.”
- Assess your capabilities: What can you do now that you couldn't (or wouldn’t) do before joining Weight Watchers®? Is there an activity you'd like to try? What's been holding you back? Our Hot5® app can show you some new fitness tricks.
- Look at your beliefs: How does the way you feel about yourself affect your ability or drive to be active? What can help you feel empowered to take up exercise or try something new?
- Arrive at a new identity: Seeing yourself as an active person, as well as, say, a salesperson, mom, and organizer, is a matter of combining the externals—a healthy environment and helpful actions—with your positive feelings about yourself. Look in the mirror and you’re likely to see a confident, hopeful person ready for your next workout!
THIS WEEK
ONLY!!!
And those thoughts are even more important when the attention our weight-loss garnered begins to fade and the compliments stop coming. As you (and others!) begin to accept your new shape as same-old, that's when it becomes tempting to slip into old habits.
"When you're no longer focusing on how important this is to you, that's when you might start to get sloppy about portions," says Jackie Raha, who remembers clearly the moment, years ago, that she couldn't bend over to tie her sneakers. "I see great value in recalling the pain of carrying that extra weight."
Ronda Gates, author of The Scale Companion, adds, "I can't celebrate the great successes in my life unless I also appreciate the failures and what I've learned from them."
Try using the following as reminders of your own journey:
- Keep an old photo of yourself at your top weight. Stash it in a secret place, such as a pocket in your purse that's easy to access.
- Keep a pair of your "heavy" pants. Display them in a part of your closet that you always see.
- At least once a week, admire your cheekbones, vibrant eyes, and elegant chin.Tell yourself how good you look and how much better your smile shines without the extra baggage.
- Celebrate the anniversary of reaching your goal weight. Treat it like you would any other anniversary or birthday. Take that day and pamper yourself with a treat for another healthy year.
- Keep a journal of small successes. Log such accomplishments as, "I walked up two flights of stairs to the movie theater instead of taking the escalator," or "I got an idea for a flower garden while riding my bike through the neighborhood today."
- Identify your supporters and your saboteurs. "Don't hang out with people who drain you," says Gates.
- Ask for feedback. And when you receive compliments, treat them as an opportunity to graciously accept the positive commentary and commit it to memory, so you can mentally call upon that warmth when you need it later.
Sales this
week!
You can print this list from etools.
Try clicking this link GO-TO
SHOPPING LIST...or... I have also attached the pdf to this
email.
Member
Recipes
Skinny and Hearty Brisket
1
tablespoon olive oil
3 garlic
cloves, chopped
4 medium
onions, sliced
1 (4
pounds) lean brisket of beef, ask your butcher to cut it for you, trim off any
excess fat
2 cans (12
ounces each) light beer
2
tablespoons Lipton onion soup mix
2
tablespoons canned tomato paste
2
tablespoons brown sugar, packed
4
tablespoons hot water
5 medium
carrots, peeled and sliced into large pieces
3 ounces
(about 10) dried pitted prunes
3 ounces
(about 10) dried apricots
Instructions
1. Preheat
oven to 500 degrees.
2. In a
large nonstick pan, heat the olive oil. Add the garlic, onions and sauté until
soft.
3. Add
onions to a large roasting pan. Place the meat on top. Pour in 1 can of beer.
Cover and bake for 20 minutes.
4. In a
small bowl, stir together onion soup mix, tomato paste, brown sugar and hot
water to make a paste.
5. Remove
the meat from the oven and spoon mixture over meat. Surround the meat with
carrots and remaining can of beer.
6. Reduce
heat to 325 degrees, cover pan and cook until tender about 1¼
hours.
7. Add in
prunes and apricots. Bake for 30 more minutes.
8. This
dish is best made a day or 2 in advance. Cool slightly and refrigerate for up to
2 days.
9. Earlier
in the day you are going to serve it, skim off any fat that has formed on the
top of the brisket. To carve-thinly slice the meat against the grain. To do
this, secure meat with tongs or a fork and carve with a sharp knife. Slice
downward on an angle with long strokes. Add sliced meat back to pan. To
reheat-preheat oven to 350 degrees. Place roasting pan, covered, in oven and
heat for about 45 minutes until completely heated.
8. Place on
a serving plate. Spoon the carrots, onions, dried fruit and sauce on top of the
meat. Leftovers will freeze great!
Serves 10
(each serving about 5 ounces of brisket, 1 apricot, prune and
sauce)
Prep Tip
This brisket is best when prepared in advance. I usually cook it a day or two before the serving and store in the refrigerator. This allows any excess fat to form along the top. Simply remove the fat with a spoon, slice the meat and reheat just before serving. When made in advance and allowed to sit, it tastes better. In addition, making in advance means less last-minute holiday prep work.
Shopping Tip
The leanest part of the brisket is usually from the bottom section of the brisket, which has less fat. Ask your butcher to cut you a very lean 4 pound piece.
5 oz serving = Weight Watchers POINTS PLUS 8
Stuffed Sweet Potatoes Southwestern
Style
Yields: 4 | Serving Size: 1 potato |
Calories: 215 | Total Fat: 2 g | Saturated Fat: 1 g | Trans Fat: 0 g |
Cholesterol: 0 mg | Sodium: 15 mg | Carbohydrates: 43 g | Dietary Fiber: 8 g |
Sugars: 3.5 g | Protein: 8.5 g | SmartPoints: 6 |
4 small sweet potatoes
1 teaspoon olive oil
1 small red onion,
diced
1 clove garlic, minced
1 teaspoon ground cumin
1/2 teaspoon chili
powder
1 cup canned, chopped tomatoes with
juices
1/2 cup cooked black
beans
1/2 cup frozen corn kernels
2 tablespoons fresh chopped
cilantro
Sea salt and freshly ground pepper, to
taste
Preheat oven to 400 degrees
F.
Put the sweet potatoes on
baking sheet and bake for 30 minutes. Remove from oven, prick a few times with a
fork and put back in the oven for 30 more minutes or until
tender.
While the sweet potatoes are
baking, heat a medium skillet over medium heat. Add the olive oil and the
onions. Cook for 2 minutes, until the onions are softened, but not translucent.
Add the garlic and cook for 30 more seconds, and then add the cumin, chili
powder, and a pinch of salt. Add the tomatoes, beans and corn. Stir until
combined; add the cilantro and season with salt and pepper to
taste.
To serve, remove the sweet
potatoes from the oven, slice down the middle and season lightly with salt.
Divide the filling between the potatoes and serve.
Slow Cooker Baked
Potatoes
Yields: 6 servings | Serving Size: 1/2
potato | Calories: 84 | Points Plus: 4 | Total Fat: 0 g | Saturated Fat: 0 g |
Trans Fat: 0 g | Cholesterol: 0 mg | Sodium: 5 mg | Carbohydrates: 19 g |
Dietary Fiber: 1 g | Sugars: 1 g | Protein: 2 g |
3 large Russet potatoes, rinse well and
pat dry
1 teaspoon kosher or sea
salt
1 tablespoon olive oil
Prick each potato with a fork
on each side. Rub the oil on the potatoes then sprinkle with salt. Wrap each
potato in foil and place in the slow cooker. Cover and cook on low 8 hours or
high 4-6 hours, or until tender.
Remove potatoes from slow
cooker, carefully remove foil and slice down the middle
lengthwise.
Nutella Banana
Bread
4 ripe medium bananas, mashed
1/4 cup unsweetened apple sauce
1 1/4 cup all purpose
Flour
3/4 tsp baking soda
1/4 tsp salt
2 tbsp butter
1/2 cup light brown sugar
2 large egg whites
1/2 tsp vanilla extract
1/4 cup Nutella
1 Preheat the oven to 350
degrees.
2 In a medium bowl, cream together the
butter and sugar. Stir in the egg whites. Add the banana, vanilla, and apple
sauce and mix together. Set aside.
3 In a medium bowl mix together the ∕our,
baking soda, and salt.
4 Gently mix the dry ingredients into the
wet ingredients until just combined. 5 Warm the Nutella up in the microwave for
30-60 seconds until it is softer and melted.
6 Pour the banana bread batter into a
bread pan. Then slowly spoon the Nutella on top and swirl into the bread using a
knife until all of the Nutella has been worked in.
7 Bake for 40-45 minutes until cooked
through. 1 slice = 4 SP. Enjoy!
Supermodel Superfood
Salad
Yields: 6 servings | Calories: 162 |
Total Fat: 13 | Saturated Fat: 2 g | Trans Fat: 0 g | Cholesterol: 35 mg |
Sodium: 16 mg | Carbohydrates: 12 g | Dietary Fiber: 2 g | Sugars: 8 g |
Protein: 2 g | SmartPoints: 6 |
One head of kale
1/4 cup pine nuts
1/2 cup dried cranberries or
currants
Juice of 1 lemon
1/4 cup extra-virgin olive
oil
Pinch of kosher or sea
salt
Remove and discard large
stems of kale leaves. Coarsely chop kale leaves and add to a large serving bowl.
Add pine nuts, dried cranberries or currants.
Squeeze the juice of one
lemon, drizzle with olive oil, and sprinkle salt, toss to
combine.
If desired, garnish with 1/4
cup freshly grated parmesan cheese.
Strawberry
Trifle
5 cups (~2 pints), fresh strawberries,
sliced
2 cups fresh
blueberries
½ cup store-bought prepared strawberry
glaze
1 (14oz) ready baked angel food cake, cut
in half and into 1-inch cubes
1 (8oz) container fat-free frozen Cool
Whip, thawed
2 snack packs of already prepared
fat-free vanilla or tapioca pudding
Instructions
1. In a large serving bowl or trifle
dish, place half the angel food cake pieces on the bottom of
bowl.
2. Sprinkle about 2 cups strawberries
evenly over cake.
3. Dollop 1 package of pudding all over
top of berries.
4. Sprinkle with ½ cup blueberries and
drizzle with ¼ cup strawberry glaze over blueberries.
5. Spread ½ container Cool Whip evenly
over glaze.
6. Repeat the steps starting with angel
food cake and ending with Cool Whip. Decorate top of the Strawberry Shortcake
Trifle with remaining sliced strawberries and blueberries.
7. Chill for at least 1 hour before
serving. Store any leftovers covered in refrigerator.
Makes 16 servings (each serving about ¾
cup)
1 serving is ¾ cup; Weight Watchers SmartPoints 3
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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group!
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