MIDWEEK MINUTES August 27, 2016
Midweek
Minutes
August 27,
2016
Hello,
Winners!
It's the end
of August...a time of transition and change. Yes, it’s time for the State Fair too!. I grew up
in Lincoln, and when I was a kid, the last thing we did in the summer before
school started was to attend the State Fair. Now, of course, school has already
been in session for a week or two. High school sports teams have started
competitions. Are you ready for the Fair Food temptations? the tail-gate
parties? the cooler weather? Are you getting into the new routine of the
upcoming season? At our meetings this week, our members sure began returning to
the meeting room! That is SO terrific!!! It seems as though folks are ready
for some settling down after a crazy summer and focus on getting a healthy
lifestyle going. Do you have a friend you can invite to the meeting? We have
such fun, and it's even more fun when you bring a BUDDY!
This poem has been around for
awhile, but it is a classic.
"Don’t Quit!"
When you’ve eaten too much and you can’t write it down
And you feel like the biggest failure in town
When you want to give up just because you gave in,
So What? You went over your points just a bit
It’s your next move that counts…. So don’t you dare quit!
It’s a moment of truth, it’s an attitude change.
It’s learning the skills to get back in your range.
It’s telling yourself, You’ve done great up till now.
You can take on this challenge and beat it somehow!
It’s part of your journey toward reaching your goal.
You’re still gonna make it, just stay in control.
To stumble and fall is not a disgrace
If you summon the will to get back in the race!
But, so often the strugglers, when losing their grip, just throw
In the towel and continue to slip.
And learn all too late when the damage is done,
That the race was not over…. They still could have won!
Lifestyle change can be awkward and slow,
But facing each challenge will help you grow.
“Success” is “failing” turned inside out,
It’s the bright silver tint in a gray cloud of doubt.
So, when you’re pushed to the brink, just refuse to submit,
If you bite it, you write it…But don’t you dare Quit.!!!
When you’ve eaten too much and you can’t write it down
And you feel like the biggest failure in town
When you want to give up just because you gave in,
So What? You went over your points just a bit
It’s your next move that counts…. So don’t you dare quit!
It’s a moment of truth, it’s an attitude change.
It’s learning the skills to get back in your range.
It’s telling yourself, You’ve done great up till now.
You can take on this challenge and beat it somehow!
It’s part of your journey toward reaching your goal.
You’re still gonna make it, just stay in control.
To stumble and fall is not a disgrace
If you summon the will to get back in the race!
But, so often the strugglers, when losing their grip, just throw
In the towel and continue to slip.
And learn all too late when the damage is done,
That the race was not over…. They still could have won!
Lifestyle change can be awkward and slow,
But facing each challenge will help you grow.
“Success” is “failing” turned inside out,
It’s the bright silver tint in a gray cloud of doubt.
So, when you’re pushed to the brink, just refuse to submit,
If you bite it, you write it…But don’t you dare Quit.!!!
Have a great weekend, and we'll see you at the meeting!
It’s POTLUCK MONDAY in Superior, so please consider bringing some WW-friendly
goodies to share. –Zig
Member
Milestones
Superior: –16.2
lbs.
10 lb.
star
Jodi
B.
It’s your time to sparkle! Right now
through Saturday, 9/3, Weight Watchers has a great deal going on- 50% off* when
you purchase a Meetings subscription plan! Learn more & get started here:
http://weightwtch.rs/sparkletoday
Maybe you….
- Feel better about yourself. There's a spring in your step, eagerness at the beginning of a new day, and the attitude that you can take on the world. You're well on your way to a healthier new you, and it’s a powerful feeling.
- Like what the tape measure's telling you Sometimes the scale doesn't show what your clothes can, especially if you’ve been doing toning and strengthening moves. You might gain a little muscle mass; it's denser than fat and occupies less space, so your circumference shrinks a bit. To chart these changes, take your measurements, or compare how your clothes fit to your pre-Weight Watchers days.
- Can buy a smaller size! It's the classic milestone: You head to the mall to buy a new pair of jeans (because that belt just isn't doing the job any more), and you see that you've dropped a size, or two. Yessss!
- Know when to say "no, thanks" Your discipline is real and you're proud of it. You don’t eat something just because it’s there or because someone offers it. You carefully stick to your plan and know when your body's telling you that you're satisfied.
- Recognize your triggers Hormonal swings. A major deadline at the office. You know what your danger zones are and you've lined up ways to de-stress and decompress that don't involve food, but do deliver what you need.
- Order like a pro You order your fish grilled, not deep-fried; tomato sauces, not creamy ones—unless you want it and can work it into your SmartPoints® Budget. You ask for salad dressings on the side and vegetables as appetizers. You even share that rich dessert with a friend (and if it doesn't taste good, you don't finish your portion. Life's too short for a dried-out brownie!).
- Cook like a pro Your stir-fry is made with just a touch of oil and lots of veggies, and you've discovered the pleasures of high-flavor spices and herbs. You've mastered some nifty techniques and feel at home in your kitchen.
- Really enjoy your meals You've invested in some classy placemats and bought some candles. You turn off the TV, turn up the relaxing music, and truly savor your food, with or without company.
- Choose food-free rewards When you reach weight-loss milestones, you indulge in new workout clothes or a massage instead of a bag of potato chips.
- Exercise without exhaustion And you can walk up the stairs without feeling out of breath and run for the bus with ease. You've built up endurance and strength — and there's also less of you to lug around!
- Have the power! You've worked hard and your efforts are paying off. You know what it takes to get where you want to be, and you can do it.
Find great recipes like
these wt https://www.weightwatchers.com/us/m/cms/article/steak-lovers
A
Back-to-School Weight-Loss
Lesson
By Toby Bilanow | www.weightwatchers.com
By Toby Bilanow | www.weightwatchers.com
It's hard to believe those long and lazy days of
summer are rapidly winding down. If you've got kids at home, you're already
packing them up for school. Even if you don't, you've no doubt got too much on
your plate as the pace picks up at work and home.
But here's some really good news:
That back-to-school rush and nip in the air can be a real inducement to get back
on the weight-loss track. "You have new routines and different weather, so
making healthier changes is an easy adjustment you can combine with other
changes," says Susan B. Roberts, PhD, a weight-loss expert at Tufts University
School of Nutrition.
"You can acquire a lot of bad
habits in the summer," says Roberts. "All those fruit and ice drinks, for
example, are great when they 'replace' other foods in the warm months but are
not good news when they supplement them. So think about cutting back on liquid
calories while keeping up the healthy salads that were so refreshing in
summer."
September also conjures up
our own memories of being a kid and returning to school, lunchbox in tow. "Taking food with you is a great way to save calories,"
Roberts advises. "Virtually nothing you buy out is as healthy as home-packed
food."
Ready, Set, Go!
That's why it's important to prepare ahead, says Lona Sandon, MEd, RD, American Dietetic Association spokesperson. "Don't wait until the last minute to shop for school supplies, and include food storage baggies for yourself. This way you don't have an excuse not to take along a healthy lunch and snacks."
That's why it's important to prepare ahead, says Lona Sandon, MEd, RD, American Dietetic Association spokesperson. "Don't wait until the last minute to shop for school supplies, and include food storage baggies for yourself. This way you don't have an excuse not to take along a healthy lunch and snacks."
She also recommends you stock your pantry and
refrigerator with plenty of healthy foods for easy-to-prepare meals and
snacks. That means trading the chips and margarita mix of summer for delicious
and nutritious fall foods like crisp apples. "If you're well stocked up at home,
you'll be less tempted to hit the drive-thru," she says.
Finally, don't let all the fall
activities undermine your fitness routine. "If your evenings are filled with
shuttling kids to and from activities, then try to get your 30 minutes of
exercise in the morning or during your lunch hour," she suggests. "Instead of
watching the game from the bleachers, walk the perimeter of the field for 30
minutes."
With a few simple changes and
back-to-school planning, you can make that brisk autumn weather work in your
favor as the days grow shorter — and the pounds keep
dropping!
Member
Recipes
Blueberry
Muffins
Makes 12 Muffins @ 5
SP
Ingredients
1 cup low-fat plain yogurt
1/3 cup light orange juice
1 large egg
3 tablespoons margarine or butter, melted
1 1/2 teaspoons vanilla extract
2 cups all-purpose flour
1/2 cup no-calorie granulated sweetener*
3 tablespoons granulated sugar
1 tablespoon baking powder
1/2 teaspoon baking soda
1 cup fresh blueberries
1/3 cup light orange juice
1 large egg
3 tablespoons margarine or butter, melted
1 1/2 teaspoons vanilla extract
2 cups all-purpose flour
1/2 cup no-calorie granulated sweetener*
3 tablespoons granulated sugar
1 tablespoon baking powder
1/2 teaspoon baking soda
1 cup fresh blueberries
Instructions
1. Preheat the oven to 400°F.
Lightly spray 12 muffin cups with nonstick baking spray (Paper or foil liners
may be added before spraying. Spraying the inside of paper liners with baking
spray will keep the muffins from sticking to the paper.)
2. In a medium bowl, whisk
together the first five ingredients (yogurt through vanilla extract). Set
aside.
3. In a large bowl, stir
together the next five ingredients (flour through baking soda). Add blueberries
and stir lightly to coat with flour. Make a well in center of the dry
ingredients and pour in the yogurt mixture. Using a large spoon or spatula, stir
just until the dry ingredients are moistened. Spoon the batter evenly into
prepared muffin tins, filling each cup 2/3 full.
4. Bake for 15 minutes or until
the center springs back when lightly touched. Cool for 5 minutes before moving
to a wire rack.
Note: While these never last
long in my house, leftover muffins can be tightly wrapped and frozen. To refresh
simply pop them in the microwave for 30 seconds or until warm.
*To use all natural Truvia for
Baking use 1/4 cup + 2 tablespoons, and omit adding both the sweetener and the
granulated sugar. www.marlenekoch.com
Harvest Chicken Salad
Sandwiches
MAKES 4 SERVINGS
Ingredients
3 tablespoons light
mayonnaise
3 tablespoons nonfat Greek yogurt
2 teaspoons cider vinegar
2 teaspoons sugar
1 1/2 cups diced cooked chicken breast
1/2 cup diced celery
1/2 cup chopped apple
3 tablespoons reduced-sugar dried cranberries
4 large red lettuce leaves
4 slices light wheat or white bread
3 tablespoons nonfat Greek yogurt
2 teaspoons cider vinegar
2 teaspoons sugar
1 1/2 cups diced cooked chicken breast
1/2 cup diced celery
1/2 cup chopped apple
3 tablespoons reduced-sugar dried cranberries
4 large red lettuce leaves
4 slices light wheat or white bread
Instructions
1. In a medium bowl, mix
together the yogurt, mayonnaise, vinegar and sugar. Add the next four
ingredients (chicken through cranberries), and stir well to
combine.
2. To assemble the sandwiches,
take four slices of bread and place a lettuce leaf on each. Top with 2/3 cup of
chicken salad, and a remaining slice of bread.
Marlene Says: I used Ocean Spray Reduced Sugar Craisins® in
this recipe. They have 50% less sugar and three times the fiber of the original
Craisins® dried cranberries.
Nutrition Information Per
Serving: (1 sandwich) Calories 200 | Carbohydrate 28g (Sugars 9g) | Total Fat 5g
(Sat Fat .5g) | Protein 16g | Fiber 6g | Cholesterol 30mg | Sodium 380mg |
Quick and Healthy Taco
Salad
Makes 4 servings @ 8
SP
Ingredients
Dressing:
1⁄3 cup light sour cream
1⁄3 cup low-fat yogurt
½ cup chopped cilantro, loosely packed
2 tablespoons lime juice (about 1 lime)
1⁄8 teaspoon garlic salt
1⁄3 cup low-fat yogurt
½ cup chopped cilantro, loosely packed
2 tablespoons lime juice (about 1 lime)
1⁄8 teaspoon garlic salt
Salad:
1 medium red bell pepper,
diced
3⁄4 pound lean ground beef
1/2 teaspoon chili powder
3⁄4 cup salsa
6 cups chopped romaine lettuce
2 green onions, sliced
3⁄4 cup low-fat Mexican blend cheese
2 medium tomatoes, cut into wedges
Reduced fat tortilla strips, optional
3⁄4 pound lean ground beef
1/2 teaspoon chili powder
3⁄4 cup salsa
6 cups chopped romaine lettuce
2 green onions, sliced
3⁄4 cup low-fat Mexican blend cheese
2 medium tomatoes, cut into wedges
Reduced fat tortilla strips, optional
Instructions
1. For the dressing, combine
all the ingredients in a blender and blend until smooth.
2. For the salad, spray a
large non-stick skillet with cooking spray and place over medium heat. Add diced
pepper and sauté 3 to 4 minutes or until slightly softened. Add the beef and
chili powder to the pan and sauté 5 to 6 minutes or until meat is well browned.
Stir in the salsa and cook for one minute to combine. Remove from
heat.
3. To assemble, place 1½
cups chopped lettuce on each of four plates. Top each salad with 3/4 cup of the
meat mixture. Sprinkle on ¼ of the green onions, 3 tablespoons cheese, and 3
tablespoons of dressing. Garnish with tomato wedges and optional tortilla
strips, if desired.
NUTRITION INFORMATION PER
SERVING (one salad): Calories 280 | Carbohydrate 11g (Sugars 6g) | Total Fat 14g
(Sat Fat 7g) | Protein 27g | Fiber 3g | Cholesterol 45mg | Sodium 460mg | Food
Exchanges: 3 Lean Meat | Carbohydrate Choices: ½ | Weight Watcher SP 8*
www.marlenekoch.com
Root Beer BBQ
Chicken
Makes 6 servings
Sauce
1 (12-ounce) can sugar-free root beer*
1 cup reduced-sugar ketchup
2 tablespoons apple cider vinegar
2 tablespoons molasses
2 tablespoons Worcestershire sauce
2 teaspoons liquid smoke
1/2 teaspoon onion powder
1/2 teaspoon garlic powder
1/8 teaspoon paprika
1 cup reduced-sugar ketchup
2 tablespoons apple cider vinegar
2 tablespoons molasses
2 tablespoons Worcestershire sauce
2 teaspoons liquid smoke
1/2 teaspoon onion powder
1/2 teaspoon garlic powder
1/8 teaspoon paprika
*Sweetened with sucralose like Hansen’s
is best
21/2 to 3 pounds skinless chicken breasts
and thighs
1. To make the sauce, whisk together all
the sauce ingredients (through the paprika) in a medium saucepan. Bring to a
simmer and cook for 20 minutes, or until thick enough to coat the back of a
spoon.
2. Brown the chicken pieces in a large
skillet coated with cooking spray over medium-high heat. Transfer the chicken to
a baking dish and coat with 3/4 cup of the barbeque sauce. Bake for 45 to 55
minutes at 350°F, or until the chicken is completely cooked through. Add
additional sauce to taste!
Marlene Says: Most barbecue sauces
average 12 to 16 grams of carbohydrate (with 9 to 12 of them coming from sugar)
per typical 2 tablespoon serving. To reduce the amount of sugar, make your own,
or look for a reduced-sugar brand like KC Masterpiece Classic
Blend.
Nutrition Information Per Serving (1/6
recipe)
Calories 200 : Carbohydrate 4g (Sugars
3g) : Total Fat 7g (Sat Fat 2) : Protein 29 : Cholesterol 90 gms : Sodium 420
mg
100 Calorie Apple Pie
Squares
MAKES 12 SERVINGS @ 3
SP
1 sheet frozen puff pastry,
thawed (like Pepperidge Farms)
1 tablespoon all-purpose flour
3 medium apples, about 1 pound
1/2 medium lemon, juiced
2 tablespoons granulated sugar, divided
1/2 teaspoon ground cinnamon
2 tablespoons reduced sugar apricot jam
1 tablespoon all-purpose flour
3 medium apples, about 1 pound
1/2 medium lemon, juiced
2 tablespoons granulated sugar, divided
1/2 teaspoon ground cinnamon
2 tablespoons reduced sugar apricot jam
1. Position the oven rack in the
lower third of the oven, and preheat oven to 400°F. Sprinkle the flour on a flat
surface and lay the pastry sheet on it. Roll out the pastry lightly to make a
14” x 10” rectangle. Transfer pastry to a baking sheet, and refrigerate while
preparing the apples.
2. Peel, core, thinly slice the
apples (1/8” thick), and place in a medium bowl. Add the lemon juice and gently
toss to coat the apples. Sprinkle the chilled pastry evenly with 1 tablespoon
sugar. Arrange the apples over the pastry in rows, slightly overlapping the
slices and leaving a 1/2” pastry border around the outer edge.
3. In a small bowl, combine the
cinnamon and remaining sugar, and sprinkle over the apples. Bake for 30 minutes,
or until golden brown. Remove from oven. In a small microwave-safe bowl, stir
the jam with 1 teaspoon of water and heat on high for 15 seconds. Brush over the
apples and crust. Cut into 12 squares and serve immediately, or set aside and
serve at room temperature.
NOTE: Another name for this
dessert is Apple Slab Pie. If you cut the finished pastry in three equal parts
on the short side, and four on the long side, you will have 12 3-inch squares.
For a “pie” sized serving cut it into 6 portions (and double all of the
nutritional information :).
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