MIDWEEK MINUTES April 2, 2016

 
 
Midweek Minutes
April 2 , 2016
 
Hello, Winners!
 
No, it can’t be April yet!  But, yes, it is.  The time just flies by, and I am into my crazy, busy, nutsy season.  I have to be honest.  While other teachers are eagerly waiting for summer break,  I am wanting the time to crawl right now.  As you know, it’s prom time for me, and that’s huge.  Then, I also do the yearbook...which is HUGE-ER!  But, yes, I WILL be ready for summer break when the halls are quiet for the two weeks after school’s out it will take me to finish up the yearbook.
 
Meanwhile, it’s non-stop TO-DO lists because it’s now “crunch time.”  With prom and yearbook, I work on them basically the whole school year, but people don’t really see the progress behind the scenes.  “All of a sudden” it’s spring, and my classroom and the stage are jammed with mostly complete decorations the students have been working on for several weeks.  The students now get more and more excited as they can envision what the whole thing will look like.  The yearbook kids, too, are looking at more than just ideas in their minds as they complete pages.
 
It’s that way with weigh management too.  Many members have been working hard all winter, and NOW, it’s time to take off the coats, isn’t it?  It’s time to see the results of the hard work because it’s there!
 
It’s also time to receive your “Find Your Adventure” charm.  If you attended 4 out of 5 meetings between March 6 and April 9, you EARNED the charm! You’re seeing the results!  Way to go!!!
 
I am so happy that so many members have been consistently coming and staying for meetings!  They tell me that this is part of their routine to take care of themselves.  This is the time just for them to discuss challenges and talk to others who know what it’s like to do this journey. I am so thankful that you come every week!  Let’s keep this going because we have learned that time, patience, and determination make for success!
 
So, yes, I am determined to have a great prom...to have a great and finished yearbook...and then have an awesome summer break!!!
 
See you this week in the meeting room! ~Zig
 
 
 
Member Milestones
 
Superior: –26.2 lbs
Hastings: –15.8 lbs
 
5 lb. star
Sherri J. ( S )
 
10 lb. star
Dena A. ( S )
 
20 lb. star
Valerie M. ( S )
 
 
 
If you’ve spent any time wandering through the delicious options in our Food section, you know that you don’t need lots of fat, sugar—or SmartPointsTM values—to make a meal come alive. (Just take a look at the ideas in the Weekly!) Still, it’s easy to fall back on the same-old, same-old dishes: Chicken and broccoli on Monday, pasta and salad on Tuesday, pork stir-fry on Wednesday… you get the picture. 

You like these standbys just fine, thanks—they’re easy, reliable, and good—but you’d like ’em even better with a twist of tastes, maybe a new herb or spice.  A good starting place: Sizzle chopped or minced fresh ginger, onion, and/or garlic in a pan with cooking spray or a little oil or butter. Aromatics like these add fragrance and flavor with scant or no fat. Acids such as mustards, lemon or lime juice, and wine will also wake up your palate—and expand your flavor palette! Mix and match 0 or 1 SmartPoints flavor enhancers and you’ve multiplied your options for creating mouthwatering meals.

Zing! Try your hand at these quick, easy, and versatile ideas, and you’ll have a lineup of meal-making marinades, dips, sauces, or spice rubs. All are a cinch to make.
Tuscan Tang Mix 2 tablespoons balsamic vinegar, 1 tablespoon Dijon mustard, and minced garlic. This garlicky sauce makes a delicious marinade for chicken and red meat. Add a dollop to meats or steamed vegetables for extra flavor.
Double Pepper Purée Blend 1 roasted red pepper, a quarter of an onion, and ¼ teaspoon each red pepper flakes and salt. Try this mellow, spicy sauce on fish and chicken.
Moroccan Spice Mix 1 tablespoon each cumin and cinnamon, ½ teaspoon salt, and a pinch of cayenne. Rub on chicken, fish, or meat before grilling.
Shortcut Savory Mix 1 crushed bouillon cube with 2 teaspoons lemon juice; rub on fish or chicken before grilling.
Aromatic Herb Mince equal parts herbs (such as dill, basil, cilantro, oregano, tarragon, sage, thyme or rosemary) and aromatics (chives, leeks, shallots, onions). A squeeze of lemon or lime juice will brighten the flavor. Or, add a dash of hot pepper sauce for extra spiciness. Sprinkle on meats or mix into vegetables.
My Oh Mayo! Spice up low-fat mayo or plain yogurt with one or more of the pantry staples below. Spread it on sandwiches, grilled meats, fish, chicken, or vegetables.
Thin it out with water and—voila!—you have a zesty dressing.

• Soy sauce and scallions
• Wasabi
• Saffron and garlic
• Roasted red pepper and parsley
• Cajun spice mix and lemon juice
• Capers and horseradish
• Mustard and Worcestershire sauce
• Basil and garlic
• Dill and tarragon (great with chicken!)
• Parmesan, extra-sharp cheddar, blue, or feta cheese. (These cheeses are very pungent so you need very little to spice up your food — about 1 teaspoon per 2 tablespoons of mayo or yogurt.
 
 
 
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It’s a common misconception that physical activity requires going to the gym, or buying expensive exercise equipment for your home. But the fact is there are many enjoyable everyday activities  from gardening to walking your dog  that can help you reach your fitness goals. 
And while you may be surprised that the recommendation is higher for keeping weight off than it is for losing weight, several research studies have found this to be true. Why? Most likely there are two reasons: People are willing to reduce food intake to a greater extent during active weight loss than for the long term, and once people "get into" activity and feel the benefits, they choose to do more.
When it comes to improving your activity level, start small and adopt a new mantra: "Anything is better than nothing."
Increase your daily physical activity with a few of these suggestions, and you'll find that moving a little bit more isn't as hard as you think.
At Home: Get off the couch
You've had a long day at work, dinner has been cooked and cleaned up, and you've been looking forward to watching your favorite TV show all day. Great! Use this opportunity to do a commercial-break workout. Try completing one set of 20 lunges, squats, crunches, arm circles or as many push-ups as you can per break. Repeat this for each commercial break during your show. (Even better if you're watching an hour-long program!)

Brush and squeeze.
Use the time that you're brushing your teeth to squeeze your butt muscles. Hold for one count and repeat. Do this trick in the morning and at night.

Use your steps.
While you can probably lug your overstuffed laundry basket to the washer in one trip, you'll burn extra calories by making multiple trips up and down the steps.

Squat at every opportunity.
Instead of thinking, "I don't feel like picking that up now," view a cluttered floor as a chance to get some leg and butt work in. Bend your knees when putting away clothes, shoes and everything else that isn't where it should be.

Do it yourself.
Around the house, try mowing your yard with an old-fashioned push mower, or take an afternoon to tend the garden or add a new coat of paint to a room or two. In the kitchen, instead of using a food processor or buying produce pre-cleaned, cut and bagged, chop fresh vegetables. And mix ingredients with a spoon using elbow grease if an electric mixer isn't necessary.

At the Office: The Desk Workout
To strengthen calf and ab muscles—and to help with your posture—sit up straight and squeeze in your stomach as you lift up on your toes to tighten your calves. Work the calf muscles further and shape up your ankles by stretching your leg and pointing your toes forward and backward 20 times, then circle your feet and ankles 20 times on each foot.

Stand up.
Whenever you pick up your phone, stand up at your desk to give your body a stretch and an energy boost. Try to keep files you use often in an overhead compartment so that you need to stand up to reach them.

Go the distance.
Start using a restroom farther away from your desk. Refill your water at a fountain that's on the other side of the office. Schedule a "daily reminder" to walk a lap around your office; it's a great opportunity to meet new colleagues, and no one will know your ulterior motive.

Move before you eat.
Put your snacks in the kitchen so that you have to move for food, and do a lap or two around the office before sitting down with it.

While on Vacation: Ocean Moves
The possibilities for aquatic exercise at the beach are nearly limitless: swimming, bodysurfing, boogie-boarding, surfing, windsurfing, kayaking, snorkeling and waist-deep water walking.

Sand Solutions
Want to stay dry? Grab some buckets and shovels; get to work on building a large sand castle or sculpture. All of that digging and scooping will give your arms a great workout. Make friends with your beach blanket neighbors and organize a game of beach volleyball, football or paddleball.

Give your car a vacation.
Turn an ice cream excursion into walk with the family. Walk to a store to pick up groceries and snacks. Visit a nearby playground with your children and push them on the swings or do pull-ups on the bars.

Keep going.
Set mini-activity goals for yourself and try to take advantage of every opportunity to move. Use excuses like "I have to go to the mailbox," or "I need to visit the ATM" as motivation to enjoy some fresh air and walk. Change your mindset about necessary chores being something you have to do, and turn life's odd jobs into healthier lifestyle choices.
 
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Member Recipes


Pumpkin Spice Muffins
Smartpoints: 2 per muffin

Ingredients
– 1 15 ounce can of pumpkin
– 1 Spice Cake Mix
– 1 Cup of water

Directions:
1. PreHeat oven to 350 degrees
2. Mix together all ingredients together in bowl
3. Line or grease your cupcake pan
4. Fill half to 3/4 full.
5. Bake for about 15-22 minutes depending on your oven





Asian Style Beef and Broccoli
Yield: 4 servings
Serving Size: 1/4 of recipe
SmartPoints: 6
Nutritional Value:
Calories: 218, Total Fat: 8 g, Saturated Fat: 2 g, Trans Fat: 0 g, Cholesterol: 43 mg, Sodium: 320 mg, Carbohydrates: 17 g, Dietary Fiber: 3 g, Sugars: 5 g, Protein: 20 g

Ingredients
– 1 clove garlic, crushed
– 1 medium onion, coarsely chopped
– 1 (2-inch piece) ginger, crushed
– 1 Tbsp. Olive oil
– 10 ounces beef, sliced to strips
– 10 ounces broccoli, florets
– 1 bell pepper, seeded and sliced
– 1/4 cup lite (lower-sodium) soy sauce, optional Tamari or coconut aminos
– 1/2 tsp. honey
– 3 Tbsps. fresh lemon juice
– 1/4 tsp. ground black pepper
– 1/2 cup water, divided
– 1 Tbsp. cornstarch or arrowroot

Directions
1. Over medium heat, in a wok or saucepan with olive oil, sauté the garlic, ginger and onion for 3 minutes.
2. Add the beef and cook for 5 minutes.
3. Add the broccoli and bell pepper.
4. In a small bowl, mix the soy sauce, honey, lemon, and ground pepper.
5. Adjust to taste.
6. In another small bowl, mix the starch and half of the water.
7. Set aside.
8. Pour the soy sauce mixture in the wok then add the remaining half of the water.
9. Cook for 10 – 15 minutes or until the vegetables are cooked through but still crispy.
10. Pour the cornstarch mixture and cook until the sauce is thick.
11. Serve with steamed brown rice or quinoa.






Chicken Caesar Wrap
Yield: 6 servings/3 wraps
Serving Size: 1/2 wrap
SmartPoints: 8

Ingredients
– 1 pound chicken breast fillets
– 4 Tbsps. freshly-squeezed lemon juice
– 4 Tbsps. extra-virgin olive oil
– 1 Tbsp. Worcestershire sauce
– 2 Tbsps. low-fat Greek yogurt
– 1 clove garlic, finely chopped
– 1/2 tsp. Kosher or sea salt
– 1/2 tsp. black pepper
– 1/4 tsp. dried oregano
– 3 whole grain tortillas (tortilla recipe)
– 3 cups lettuce, coarsely chopped
– 1/4 cup whole wheat croutons
– 1/3 cup Parmigiano Reggiano (Parmesan) cheese, shaved or grated

Directions
1. Over medium heat, on a barbecue grill or griddle, grill both sides of the chicken.
2. Cook until it reaches an internal temperature of 165 degrees.
3. While cooking the chicken, prepare the sauce.
4. In a small bowl, whisk the lemon juice, extra-virgin olive oil, Worcestershire sauce, yogurt, garlic, salt, pepper, and oregano.
5. Set aside.
6. When the chicken is cooked, dice then transfer to a large bowl.
7. Pour half of the sauce on the chicken while still warm and mix well.
8. Add the lettuce, croutons and the remaining sauce and toss to combine.
9. Spoon the salad in the tortillas.
10. Sprinkle the Parmesan.
11. Roll the tortillas and slice in the middle.






NO Bake Rice Krispy Peanut Butter Granola Bars
Yield: 1 Servings
Serving Size: 1 (572 g)
SmartPoints: 6

– 1 1⁄2 cups Rice Krispies (for a firmer bar increase up to 2 cups)
– 1 1⁄2 cups quick-cooking oats
– 1⁄2 cup brown sugar, packed
– 1⁄2 cup dark corn syrup or 1⁄2 cup light corn syrup or 1⁄2 cup honey
– 1⁄2 cup reduced-fat peanut butter (or can use regular peanut butter)
– 1 tsp. vanilla
– 1⁄2 cup dark raisin (or can use either 1/2 cup chopped nuts or 1/2 cup seeds or 1/2 cup coconut)
– 1⁄3 cup mini chocolate chip (to prevent melting refrigerate or freeze the chocolate chips before mixing in)

Directions:
1. lightly grease 11 x 7-inch.
2. Can use a 13 x 9-inch baking dish but you will have a thinner bar.
3. In a large bowl combine Rice Krispies cereal, oats and raisins.
4. In a saucepan stir the corn syrup or honey.
5. Brown sugar until just at a boil.
6. Immediately remove from heat.
7. Stir in the peanut butter and vanilla until well combined.
8. Pour over the dry ingredients in the bowl.
9. Mix to combine.
10. Mix in mini chocolate chips (if using) work fast the mixture hardens quickly.
11. Transfer the mixture into prepared baking dish.
12. Then using slightly wet hands push evenly down into the pan.
13. While the mixture is still soft, for easier slicing take a sharp knife and slice into desired size bars.
14. Chill until firm.
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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