MIDWEEK MINUTES May 28. 2016
Midweek
Minutes
May 28, 2016
Hello,
Winners!
It’s been a soggy
week, hasn’t it? I hope the severe weather hasn’t caused any damage where you
are. But hey! I got the yearbook finished, and now all I have left to do is
clean out my classroom, and my summer will begin!!!
It's been a very
busy week, but aren't they all? Hope you are planning a great Memorial Day
weekend! Because our seasons are changing, so are our routines. Is summertime
harder or easier for you to stay on program? There are so many breaks in our
routines with everything from reunions to ballgames to holidays.
Another leader
named Salle quoted this:
"Are these going to be excuses to eat more
"casual calories" than usual. Well, I guess it depends on how much you want to
reach your goal. Maybe this year will be the year that we'll learn to enjoy the
people we're actually spending the holidays with rather than stuffing ourselves
on the food. Hey, don't start yelling at me yet - I didn't say don't eat those
hotdogs or hamburgers or ribs - I just mean don't think the food IS the holiday,
it's only a part. It all goes back to the things we keep talking about -
learning how to eat no matter when, no matter where - it's all just portion
control. There isn't even a magic formula - eat less, lose more! Taste and enjoy
everything, just don't over indulge."
I couldn't have said it better
myself! Although we will
not have a meeting in Superior on Monday, I wish you all a wonderful
holiday! Please go to a meeting in Fairbury on Tuesday, or Geneva and Concordia
on Wednesday, or Hastings almost any day. If you are a Monday member and didn’t
get your coupon, here is it to print out and take to an alternate meeting this
week so you can get a free box of bars when you come to Superior on June
6.
I'm going to
grill (indoors or outdoors) for the holiday, and IF it doesn't rain, I think
that the pool might figure into the holiday as well!
Have a safe and happy Memorial Day Weekend!
–Zig
Member
Milestones
Superior: –8.8
lbs.
Hastings: –9.8
lbs.
Some people find
prime-time television hours the hardest on their weight-loss plan; others say
midnight's the worst. Still others fall off-track mid-afternoon. And for a
smaller group, right after breakfast is the most difficult time to stay away
from snacks.
In a recent poll, we asked
WeightWatchers.com users what the hardest time of day was for them to stick to
their diet plan. Two percent said morning, 32 percent said mid-afternoon, 46
percent said evening, and 18 percent said late at night. Which time zone do you
fall in?
Whichever your "weak" time
is, we can help. We asked Kimberly Glenn, MS, RD, LD, of Northside Hospital's
weight-reduction clinic in Atlanta, Georgia, for some time-tested
advice.
Morning Munchies
Helen of Dundurn, Saskatchewan, Canada, says: I eat breakfast each morning (I know you aren't supposed to skip meals), but struggle thereafter. I always crave something sweet. It's a vicious cycle.
Helen of Dundurn, Saskatchewan, Canada, says: I eat breakfast each morning (I know you aren't supposed to skip meals), but struggle thereafter. I always crave something sweet. It's a vicious cycle.
Glenn says: First things first, start out with
a healthy breakfast; you can do it on the run. Make sure you include protein and
fiber — without them, you'll get hungry quicker. Try:
High-fiber cereal, milk
and fruit.
Packets of oatmeal, made
with milk.
If you eat breakfast at 7
a.m. and feel hungry again at 10, don't be distressed. If you're on a good
schedule, you should feel hungry every three or four hours. Have a healthy
snack, maybe a piece of fruit, just to tide you over. And if it's going to be a
long time until your next meal, include protein in your snack — maybe eat a Luna
or other protein bar.
Afternoon Appetite
Elaine of Cheyenne, Wyoming, says: As soon as I hit the door at home, my hunger pangs go wild! I have to have something to curb my appetite until dinner is ready. Usually I make smart choices, but sometimes I fall into the "ugh" mode.
Elaine of Cheyenne, Wyoming, says: As soon as I hit the door at home, my hunger pangs go wild! I have to have something to curb my appetite until dinner is ready. Usually I make smart choices, but sometimes I fall into the "ugh" mode.
Glenn says: Most people have a hard time at
this time of day. A lot of people eat lunch between 11 and 1 and dinner at 6, so
a snack in between makes sense. Try:
Yogurt and
cereal
Cottage cheese and
fruit
Avoid sugary,
empty-calorie foods. If you eat things like that, you'll still be hungry and you
may overeat later. An afternoon snack should give you energy and keep you full
until dinner.
Evening Grazing
Jamie of Sun Prairie, Wisconsin, says: After I've had my three sensible meals during my busy day, [during the evenings] I simply want to relax at home and snack. It's so easy to "throw in the towel" after behaving well all day.
Jamie of Sun Prairie, Wisconsin, says: After I've had my three sensible meals during my busy day, [during the evenings] I simply want to relax at home and snack. It's so easy to "throw in the towel" after behaving well all day.
Glenn says: Where are you eating when you eat
at this time? Do you have a favorite chair that you eat and watch TV in? When
you're in a "comfort" place like that, you're likely to lose track of the
quantity you take in. The first step is to try to not eat in your "happy place,"
but if you really want to, have a set snack — don't graze.
Try to stick with snacks
that have built-in portion control. Last but not least, enjoyyour snack: There's
nothing wrong with having one, just so long as you don't go
overboard.
Midnight NibblingKaren of Brooklyn, New York,
says: My worst time is late at night. I have trouble falling
asleep, and tend to go in the kitchen and nibble.
What Glenn says: You need to ask yourself, am
I really hungry or am I just bored? Am I eating because of stress or an
emotional issue? Close the kitchen — make it off-limits until the morning — or
limit yourself to sugar-free hot chocolate or hot tea. Have a snack planned for
a certain time: Limit yourself to that one snack and see if it satisfies you.
(And if you're having a serious problem with insomnia, you might want to discuss
it with your doctor.)
5/29–6/4: The Starter Kit will be on sale for $29.95.
from
etools
With swimsuit season in full swing, you won't win any
hostess-with-the-mostess awards by stuffing your pals silly with heavy beef
patties and franks. We asked David Tutera, celebrity party planner for Jennifer
Lopez, Prince Charles, and Elton John to share his tips for throwing a healthy
summer shindig.
With Tutera's advice, your friends will never know
you've lightened the menu (unless they happen to get on the scale), and you
won't sabotage your own plans to drop a few pounds.
- Start out smart
Why offer the ubiquitous onion dip with limp potato chips (and watch your shady neighbor double-dip), when healthier, more flavorful options abound? Skewer shrimp and pineapple chunks on the grill for low-fat nibbles, or mix grape tomatoes and watermelon balls for a vibrantly colored first-course salad. Alternatively, Tutera suggests rolling newspaper, wax paper, or white construction paper into cones to fill with grilled asparagus and green beans, so your friends can mingle as they nosh. - Sip lightly
Party drinks needn't be a choice between over-sugared piña coladas (mega calories, morning-after bloat) and zero-flavor diet soda (it's a party, after all). Strike a delicious compromise with white wine sangria brimming with fresh fruit. Or, try Tutera's signature sipper: Blend Belvedere vodka, seltzer, and a splash of diet lemonade. Garnish with mint. - Entertain new entree
ideas
"You don't need to be at the beach to have a clambake," says Tutera, who steams lobster, mussels, clams, shrimp, and low-fat turkey sausage along with corn, leeks, and onions for a New England summer meal. You could also serve grilled mahi mahi or tuna brushed with honey on a bed of greens with a side of grilled fruit, fruit salsa, or mango chutney. It's an entrée with a lot of plate appeal and without the hamburger hangover. - Sweeten the deal
Fruits and fresh berries topped with low-fat crème fraiche or low-fat whipped cream will satisfy your guests' sweet tooth without sending them into sugar shock, says Tutera. For a cool finale, scoop a trio of sorbets into a glass or an oblong dish and top them off with a sprig of mint or basil. - Set the scene
"A lot of people think summer parties are just about being outside," says Tutera, adding that in entertaining, as in life, it's the little things that count. So pick a fabulous tablecloth to set the mood, substitute your paper plates for colorful plastic, load up on candles (but keep smelly citronellas away from the food) and finish with pots of sunflowers or a tray of natural grass. - Get moving
"Music is the heartbeat of any party," says Tutera. Not only is it a salve for the dreaded awkward silence, but the right soundtrack is bound to get your friends burning off their meals faster than you can say merengue. Pop in a crowd-pleasing mix and you're good to groove.
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…
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.
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
What’s the Simply
Filling technique?
Don’t feel like
counting? Simply Filling is our no-count plan for folks who don’t like to track,
or just want to try something new. To follow it, eat from this list of Simply Filling
foods. As long as you
stick to the foods on the list, you don’t have to track any of them. Want a food
that’s not on the list? That’s fine! Just be sure to track it using your Weekly
SmartPoints.
You can (and
should!) have 2 teaspoons of healthy oils (olive, canola, sunflower, safflower
or flaxseed) each day. And you don’t have to count those SmartPoints values.
Remember to eat
portions that feel right to you — not so much that you feel stuffed and not too
little that you still feel hungry.
To switch to this
tracking method, go to Settings > Food and select Simply Filling under
Method. If you decide that Simply Filling isn’t right for you, you can easily
switch back to Tracking.
Put the plan at your fingertips! The Weight Watchers Mobile app has it all (and does it all) so you can lead a healthier life — and it’s included with your subscription! Get started now by downloading the Weight Watchers Mobile app on iTunes or Google Play.
There’s whole FUN
store on the weight watchers website. Here’s one cool, new
item...
Thru 5/4/16 at
shop.weightwatchers.com
Member Recipes
Easy Barbecue Chicken
Ingredients Serves 4
1⁄2
cup ketchup
2 tbsp onion, finely
chopped
2 tbsp peach or apricot
preserves
2 tbsp white vinegar
1 tsp Worcestershire
sauce
1 1⁄2 tsp chili
powder
1⁄8
tsp garlic powder
1 cooking spray
6 oz chicken breast, halves
(bone-in)
Directions
Combine first 7 ingredients in a small
saucepan; bring to a boil.
Reduce heat, and simmer, uncovered, 5
minutes.
Set aside 1/2 cup sauce; keep
warm.
Coat grill rack with cooking spray; place
on grill over medium-hot coals (350 to 400 degrees).
Place chicken, bone side up, on rack;
grill, covered, 8 minutes on each side or until done, turning once and basting
with remaining barbecue sauce.
Serve with reserved 1/2 cup barbecue
sauce.
Per serving: 7
Tuna Pasta Salad
Serves 6
6 oz pasta
1 can (12 oz) tuna in water,
drained
1⁄2
cup yellow bell pepper, cut into strips
1⁄2
cup cherry tomato, halved
1⁄4
cup celery, diced
3⁄4
cup low-salt salsa
1⁄2
cup low-fat mayonnaise
1⁄2
tsp ground red pepper
2 tbsp scallion, sliced
Directions
Cook pasta according to package
directions, omitting salt and fat.
Drain pasta, rinse under cold water, and
drain again.
In a large bowl, combine pasta, tuna,
bell pepper, cherry tomatoes, and celery.
In a small bow, combine salsa,
mayonnaise, and red pepper. Add dressing to the pasta mixture; toss. Cover and
chill. Sprinkle with scallions before serving.
Per serving: 5
SmartPoints;
Egg Salad
Yield: 4 Servings
Serving Size: 1/2 cup (77g)
SmartPoints: 3
Serving Size: 1/2 cup (77g)
SmartPoints: 3
Ingredients:
4 large eggs
2 large egg whites, you’ll have to boil these as whole eggs and discard the yolks
2 Tbsps. fresh chives, chopped
2 Tbsps. reduced-calorie mayonnaise (I used FF, less fat = less points!)
1⁄2 tsp. Dijon mustard
1⁄2 tsp. table salt
dill
1⁄4 tsp. black pepper, freshly ground
4 large eggs
2 large egg whites, you’ll have to boil these as whole eggs and discard the yolks
2 Tbsps. fresh chives, chopped
2 Tbsps. reduced-calorie mayonnaise (I used FF, less fat = less points!)
1⁄2 tsp. Dijon mustard
1⁄2 tsp. table salt
dill
1⁄4 tsp. black pepper, freshly ground
Directions:
1. Place eggs in a medium saucepan and pour in enough water to cover them.
2. Set pan over high heat and bring to a boil.
3. Boil 10 minutes.
4. Drain and place eggs in an ice-water bath.
5. When eggs are cool enough to handle, remove shells.
6. Discard yolks from two of the eggs.
7. Cut remaining whole eggs and whites into 1/2-inch pieces (or use an egg slicer).
8. Transfer eggs to a medium bowl.
9. Add chives, mayonnaise, mustard, dill, salt and pepper.
10. Mix until blended.
1. Place eggs in a medium saucepan and pour in enough water to cover them.
2. Set pan over high heat and bring to a boil.
3. Boil 10 minutes.
4. Drain and place eggs in an ice-water bath.
5. When eggs are cool enough to handle, remove shells.
6. Discard yolks from two of the eggs.
7. Cut remaining whole eggs and whites into 1/2-inch pieces (or use an egg slicer).
8. Transfer eggs to a medium bowl.
9. Add chives, mayonnaise, mustard, dill, salt and pepper.
10. Mix until blended.
Key Lime
Pie
Yield: 8 Servings)
SmartPoints: 2
SmartPoints: 2
Ingredients:
1 reduced fat graham cracker crust
1 (1/16 ounce) package sugar-free lime gelatin
1⁄4 C. boiling water
1 (8 ounce) container fat-free whipped topping
2 (6 ounce) key lime pie yogurt
1 reduced fat graham cracker crust
1 (1/16 ounce) package sugar-free lime gelatin
1⁄4 C. boiling water
1 (8 ounce) container fat-free whipped topping
2 (6 ounce) key lime pie yogurt
Directions:
1. In a large bowl, dissolve gelatin in boiling water.
2. Stir in yogurt with wire whisk.
3. Fold in whipped topping with wooden spoon.
4. Spread in crust.
5. Refrigerate for at least two hours.
1. In a large bowl, dissolve gelatin in boiling water.
2. Stir in yogurt with wire whisk.
3. Fold in whipped topping with wooden spoon.
4. Spread in crust.
5. Refrigerate for at least two hours.
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
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I also try to post the newsletter
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Minutes http://midweekminutes.blogspot.com/.
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ask to joinour own private
support group!
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