MIDWEEK MINUTES September 10, 2016
Midweek Minutes
September 10, 2016
Hello, Winners!
Is it just me, or is the time flying way too fast? I hope your Labor Day was a relaxing day for you. I missed the folks in Superior on Monday, but we're going to be ready for a new season this week!
Come this week on the regular Monday meeting night... We’ll take a look back at summer, but we are ready for a RESTART! So, we’ll look at how to plan for a successful fall.
It may still be summer, but my "outdoor girl" cat Rowena, who spent her nights outside all summer, came in and slept inside for the first time since May...so I know fall is coming...and so is the first leg of the "Bermuda Triangle" of holidays!
We also have a few new products and great SALE item,
and we have a whole lot of fun!
So, let's WIPE THE SLATE CLEAN
and have a SUPER FALL weight loss season!!!
Bring a FRIEND and have TWICE the FUN (and friend gets a free kit) !!!!
See you in the meeting room! –Zig
We’re a bit more likely to loosen the reins a little over the summer, so now’s the perfect time to assess yourself and how you’re doing with your plan. As you take stock of the big picture, using the “summer selfie” exercise in your Weekly, think about how you can use the idea for a quickie check-in every day: How did I do on my goal? Any non-scale victories to celebrate? Were there moments I’ll learn from?
Whether you’re a newbie or a seasoned member, taking stock of your day can help you identify which actions helped, and which hindered, your weight loss and healthy living efforts. It can also help keep you in touch with all the positive changes you’ve been making—which can be key if you’ve been on plan for while and you need some motivation mojo. If a daily review feels like another tedious item to check off your daily to-do list, take heart. Just a few minutes is all you need. Think of it as something you’re doing for yourself, rather than a duty to work, family, or community.
Awareness leads to action! Here’s what those five minutes can help you do: make mid-course corrections, be more prepared for challenges, use slip-ups as a tool for learning (not for beating yourself up), and most important, set yourself up for the next day. Simply ask yourself what worked, what could have gone better, and what tweaks you can make to help you move forward.
Here’s how to make your five-minute checkup a reality:
Here’s how to make your five-minute checkup a reality:
- Set a regular time and place for your checkup. It could be during your train ride home from work or just before you hit the sack. Where or when isn’t important. What matters is consistency and focus. If you link your five-minute checkup to something you do regularly—like brushing your teeth—it can become a habit more easily.
- Mentally walk through your day. Consider any and all aspects of your plan. Some days you may focus more on the what, when and why of your food choices. Or on how active you were during the day. Were there missed opportunities to move a little more? How did tracking go? Did you face any food or emotional triggers? How did you respond? Did you connect with someone who supports your goals?
- Plan your focus for the next 24 hours. Think about or jot down 1 or two areas you’d like to focus on in how you follow the Plan. Then include one small, simple action you can do to help get you there. Remember, it’s about progress — not perfection.
NEW PRODUCTS!!!
Guide to Behavior Change
Your Weight Is Important
Over the past few years it has become clear that weight is an important health issue. Some people who need to lose weight for their health don't recognize it, while others who don't need to lose weight want to get thinner for cosmetic reasons. We understand that in some ways your weight is different from, for example, your cholesterol level or your blood pressure, because you can't see what these are by looking at someone. Many patients have had health care providers who approached their weight in a less-than-sensitive or helpful manner. Some patients may have had health care encounters in which they felt blamed, but not helped. Successful weight management is a long-term challenge.
Weight can affect a person's self-esteem. Excess weight is highly visible and evokes some powerful reactions, however unfairly, from other people and from the people who carry the excess weight. The amount of weight loss needed to improve your health may be much less than you wish to lose, when you consider how you evaluate your weight. Research has shown that your health can be greatly improved by a loss of 5–10 percent of your starting weight. That doesn't mean you have to stop there, but it does mean that an initial goal of losing 5–10 percent of your starting weight is both realistic and valuable.
Behaviors That Will Help You Lose Weight and Maintain It
Set the Right Goals
Setting the right goals is an important first step. Most people trying to lose weight focus on just that one goal: weight loss. However, the most productive areas to focus on are the dietary and physical activity changes that will lead to long-term weight change. Successful weight managers are those who select two or three goals at a time that are manageable.
Setting the right goals is an important first step. Most people trying to lose weight focus on just that one goal: weight loss. However, the most productive areas to focus on are the dietary and physical activity changes that will lead to long-term weight change. Successful weight managers are those who select two or three goals at a time that are manageable.
Useful goals should be (1) specific; (2) attainable (doable); and (3) forgiving (less than perfect). "Exercise more" is a great goal, but it's not specific. "Walk 5 miles every day" is specific and measurable, but is it doable if you're just starting out? "Walk 30 minutes every day" is more attainable, but what happens if you're held up at work one day and there's a thunderstorm during your walking time another day? "Walk 30 minutes, 5 days each week" is specific, doable, and forgiving. In short, a great goal!
Nothing Succeeds Like Success
Shaping is a behavioral technique in which you select a series of short-term goals that get closer and closer to the ultimate goal (e.g., an initial reduction of fat intake from 40 percent of calories to 35 percent of calories, and later to 30 percent). It is based on the concept that "nothing succeeds like success." Shaping uses two important behavioral principles: (1) consecutive goals that move you ahead in small steps are the best way to reach a distant point; and (2) consecutive rewards keep the overall effort invigorated.
Reward Success (But Not With Food)
An effective reward is something that is desirable, timely, and dependent on meeting your goal. The rewards you choose may be material (e.g., a movie or music CD, or a payment toward buying a more costly item) or an act of self-kindness (e.g., an afternoon off from work or just an hour of quiet time away from family). Frequent small rewards, earned for meeting smaller goals, are more effective than bigger rewards that require a long, difficult effort.
Balance Your Food Checkbook
"Self-monitoring" refers to observing and recording some aspect of your behavior, such as calorie intake, servings of fruits and vegetables, amount of physical activity, etc., or an outcome of these behaviors, such as weight. Self-monitoring of a behavior can be used at times when you're not sure how you're doing, and at times when you want the behavior to improve. Self-monitoring of a behavior usually moves you closer to the desired direction and can produce "real-time" records for review by you and your health care provider. For example, keeping a record of your physical activity can let you and your provider know quickly how you're doing. When the record shows that your activity is increasing, you'll be encouraged to keep it up. Some patients find that specific self-monitoring forms make it easier, while others prefer to use their own recording system.
While you may or may not wish to weigh yourself frequently while losing weight, regular monitoring of your weight will be essential to help you maintain your lower weight. When keeping a record of your weight, a graph may be more informative than a list of your weights. When weighing yourself and keeping a weight graph or table, however, remember that one day's diet and exercise patterns won't have a measurable effect on your weight the next day. Today's weight is not a true measure of how well you followed your program yesterday, because your body's water weight will change from day to day, and water changes are often the result of things that have nothing to do with your weight-management efforts.
Avoid a Chain Reaction
Stimulus (cue) control involves learning what social or environmental cues seem to encourage undesired eating, and then changing those cues. For example, you may learn from reflection or from self-monitoring records that you're more likely to overeat while watching television, or whenever treats are on display by the office coffee pot, or when around a certain friend. You might then try to change the situation, such as by separating the association of eating from the cue (don't eat while watching television), avoiding or eliminating the cue (leave the coffee room immediately after pouring coffee), or changing the circumstances surrounding the cue (plan to meet your friend in a nonfood setting). In general, visible and reachable food items are often cues for unplanned eating.
Get the Fullness Message
Changing the way you go about eating can make it easier to eat less without feeling deprived. It takes 15 or more minutes for your brain to get the message that you've been fed. Eating slowly will help you feel satisfied. Eating lots of vegetables and fruits can make you feel fuller. Another trick is to use smaller plates so that moderate portions do not appear too small. Changing your eating schedule, or setting one, can be helpful, especially if you tend to skip, or delay, meals and overeat later.
ON SALE!!!!!!
In the Sept/Oct Issue of WWM:
- How to Cook Everything! 28 Insanely delicious recipes.
- Kitchen Zen: Feed your body and soul.
- Feel better and happier at work today.
- 10 WAYS to make your workout easier.
- Oprah & You. Better Together Sweepstakes Details.
- 23 Healthy swaps. 109 Expert tricks.
Member Recipes
Easy Cheeseburger Pie
Yield: 6 Servings
Serving Size: 1 Serving
Smartpoints: 10
Nutritional Value:
Calories 325, Total Fat 21 g, Saturated Fat 10 g, Cholesterol 135 mg, Sodium 530 mg, Total Carbohydrate 11 g, Dietary Fiber 0g, Sugars 1g, Protein 23 g
Serving Size: 1 Serving
Smartpoints: 10
Nutritional Value:
Calories 325, Total Fat 21 g, Saturated Fat 10 g, Cholesterol 135 mg, Sodium 530 mg, Total Carbohydrate 11 g, Dietary Fiber 0g, Sugars 1g, Protein 23 g
Ingredients
1 lb lean (at least 80%) ground beef
1 large onion, chopped (1 cup)
1/2 tsp. salt
1 cup shredded Cheddar cheese (4 oz)
1/2 cup Original Bisquick™ mix
1 cup milk
2 eggs
1 lb lean (at least 80%) ground beef
1 large onion, chopped (1 cup)
1/2 tsp. salt
1 cup shredded Cheddar cheese (4 oz)
1/2 cup Original Bisquick™ mix
1 cup milk
2 eggs
Directions
1. Heat oven to 400°F.
2. Spray 9-inch glass pie plate with cooking spray.
3. In 10-inch skillet, cook beef and onion over medium heat 8 to 10 minutes, stirring occasionally, until beef is brown; drain.
4. Stir in salt.
5. Spread in pie plate. Sprinkle with cheese.
6. In small bowl, stir remaining ingredients with fork or wire whisk until blended.
7. Pour into pie plate.
8. Bake about 25 minutes or until knife inserted in center comes out clean.
1. Heat oven to 400°F.
2. Spray 9-inch glass pie plate with cooking spray.
3. In 10-inch skillet, cook beef and onion over medium heat 8 to 10 minutes, stirring occasionally, until beef is brown; drain.
4. Stir in salt.
5. Spread in pie plate. Sprinkle with cheese.
6. In small bowl, stir remaining ingredients with fork or wire whisk until blended.
7. Pour into pie plate.
8. Bake about 25 minutes or until knife inserted in center comes out clean.
Oven Baked Tuna Melts
Yield: 6 Servings
Serving Size: 1 Sandwiche
SmartPoints: 8
Serving Size: 1 Sandwiche
SmartPoints: 8
Ingredients:
1 can tuna (6 ounce)
2 celery (medium stalks, chopped)
1/2 cup processed American cheese (low sodium, diced)
1/4 cup light mayonnaise
1 Tbsp. instant minced onion
1/4 tsp. salt
1/8 tsp. pepper
12 whole wheat bread (slices)
1 can tuna (6 ounce)
2 celery (medium stalks, chopped)
1/2 cup processed American cheese (low sodium, diced)
1/4 cup light mayonnaise
1 Tbsp. instant minced onion
1/4 tsp. salt
1/8 tsp. pepper
12 whole wheat bread (slices)
Directions:
1. Wash hands and cooking area.
2. Preheat oven to 350°F.
3. Drain tuna and break the meat apart with a fork.
4. Wash and chop the celery and dice the cheese.
5. Mix tuna, celery, cheese, light mayonnaise, dried onion, salt, and pepper into a medium mixing bowl with a wooden spoon.
6. Spread tuna mixture on six of the pieces of whole wheat bread .
7. Place a single slice of bread on top of each (you will make a total of 6 sandwiches).
8. Put each sandwich on a square of aluminum foil.
9. Wrap the foil around sandwiches, folding edges securely
10. Bake about 20 minutes or until hot in the middle.
11. Cool slightly before serving.
1. Wash hands and cooking area.
2. Preheat oven to 350°F.
3. Drain tuna and break the meat apart with a fork.
4. Wash and chop the celery and dice the cheese.
5. Mix tuna, celery, cheese, light mayonnaise, dried onion, salt, and pepper into a medium mixing bowl with a wooden spoon.
6. Spread tuna mixture on six of the pieces of whole wheat bread .
7. Place a single slice of bread on top of each (you will make a total of 6 sandwiches).
8. Put each sandwich on a square of aluminum foil.
9. Wrap the foil around sandwiches, folding edges securely
10. Bake about 20 minutes or until hot in the middle.
11. Cool slightly before serving.
Easy Skinny Turkey Taco Soup
Makes 6 Servings @ 5 SP
Ingredients
1 teaspoon canola oil
1 medium onion, chopped
2 stalks celery, chopped
1 pound lean ground turkey
1 (14.5-ounce) can diced tomatoes
1 (14.5-ounce) can black beans, drained and rinsed
1 (14.5-ounce) can reduced-sodium chicken broth
1 (1.5-ounce) package reduced-sodium taco seasoning mix
1 cup frozen corn
1 medium onion, chopped
2 stalks celery, chopped
1 pound lean ground turkey
1 (14.5-ounce) can diced tomatoes
1 (14.5-ounce) can black beans, drained and rinsed
1 (14.5-ounce) can reduced-sodium chicken broth
1 (1.5-ounce) package reduced-sodium taco seasoning mix
1 cup frozen corn
Instructions
SLOW COOKER INSTRUCTIONS
1. Heat the oil in a large non-stick skillet over medium high heat. Add the onion and celery and sauté for 2 minutes. Add the turkey, and cook, breaking up the meat, for 3 to 4 minutes, or until the pink is gone.
2. Transfer to a 4- to 6-quart slow cooker, and add 1 cup water and remaining ingredients . Cook for 3 to 4 hours on high or 5 to 6 hours on low.
STOVETOP INSTRUCTIONS
1. Heat the oil in a large non-stick skillet over medium high heat. Add the celery and cook the onion and cook for 5 minutes or until translucent and starting to soften. Add the turkey, and cook, breaking up the meat, until it is most browned.
2. Add 1 cup of water and remaining ingredients. Stir and simmer on low for 30 minutes.
( 1 1/2 cups ) Smart Points 5
Almost No Fat Banana Bread
Yield: 12 Servings
SmartPoints: 5
SmartPoints: 5
Ingredients:
1 1/2 C. all-purpose flour
3/4 C. white sugar
1 1/4 teaspoons baking powder
1/2 tsp. baking soda
1/2 tsp. ground cinnamon
2 egg whites
1 C. banana, mashed
1/4 C. applesauce
1 1/2 C. all-purpose flour
3/4 C. white sugar
1 1/4 teaspoons baking powder
1/2 tsp. baking soda
1/2 tsp. ground cinnamon
2 egg whites
1 C. banana, mashed
1/4 C. applesauce
Directions:
1. Preheat oven to 350 degrees F (175 degrees C).
2. Lightly grease an 8×4 inch loaf pan.
3. In a large bowl, stir together flour, sugar, baking powder, baking soda and cinnamon.
4. Add egg whites, bananas and applesauce.
5. Stir just until combined.
6. Pour batter into prepared pan.
7. Bake in preheated oven for 50 to 55 minutes, until a toothpick inserted into center of loaf comes out clean.
8. Turn out onto wire rack and allow to cool before slicing.
1. Preheat oven to 350 degrees F (175 degrees C).
2. Lightly grease an 8×4 inch loaf pan.
3. In a large bowl, stir together flour, sugar, baking powder, baking soda and cinnamon.
4. Add egg whites, bananas and applesauce.
5. Stir just until combined.
6. Pour batter into prepared pan.
7. Bake in preheated oven for 50 to 55 minutes, until a toothpick inserted into center of loaf comes out clean.
8. Turn out onto wire rack and allow to cool before slicing.
White Chicken and Cheese Enchilada Casserole
Yield: 8 Servings
SmartPoints: 6
SmartPoints: 6
Ingredients
8oz boneless skinless chicken breast, cooked and shredded
1 small red onion, diced
2 large zucchini, diced
8 whole wheat flour tortillas
1 C. fat free sour cream
1/2 C. reduced fat sour cream
1 4 oz can green chiles
1 Tbsp. whole wheat, all purpose flour
2 C. fat free chicken broth
1 C. reduced fat Mexican cheese blend, shredded
1/4 C. fresh cilantro, finely chopped
2 green onions, diced
2 jalapenos, seeded and diced
1 Tbsp. light butter
1 tsp. cumin
1 tsp. salt
1/2 tsp. black pepper
Zest from 1 lime
8oz boneless skinless chicken breast, cooked and shredded
1 small red onion, diced
2 large zucchini, diced
8 whole wheat flour tortillas
1 C. fat free sour cream
1/2 C. reduced fat sour cream
1 4 oz can green chiles
1 Tbsp. whole wheat, all purpose flour
2 C. fat free chicken broth
1 C. reduced fat Mexican cheese blend, shredded
1/4 C. fresh cilantro, finely chopped
2 green onions, diced
2 jalapenos, seeded and diced
1 Tbsp. light butter
1 tsp. cumin
1 tsp. salt
1/2 tsp. black pepper
Zest from 1 lime
Directions:
1. Preheat oven to 350 degrees.
2. Spray a 9” x 13” casserole pan with non-fat cooking spray.
3. In a large bowl, combine chicken, zucchini, onion, 1/2 cup of the fat free sour cream, ½ cup shredded cheese, cumin, lime zest, salt and pepper.
4. Mix well.
5. One at a time, roll up the chicken mixture into each tortilla .
6. Place in the casserole dish.
7. In a medium sized sauce pan, melt butter, stir in flour and cook 1 minute.
8. Add broth and whisk until smooth.
9. Heat over medium heat until thick and bubbly.
10. Stir in chiles and remainder of the sour cream, and heat until well combined and heated through, about 3-4 minutes.
11. Pour sour cream sauce over enchiladas.
12. Top with the remaining shredded cheese.
13. Bake in oven for about 20-25 minutes or until casserole is cooked through and cheese begins to brown and bubble.
14. Remove from oven and let cool for 5 minutes.
15. Garnish with fresh cilantro, green onions and diced jalapenos.
1. Preheat oven to 350 degrees.
2. Spray a 9” x 13” casserole pan with non-fat cooking spray.
3. In a large bowl, combine chicken, zucchini, onion, 1/2 cup of the fat free sour cream, ½ cup shredded cheese, cumin, lime zest, salt and pepper.
4. Mix well.
5. One at a time, roll up the chicken mixture into each tortilla .
6. Place in the casserole dish.
7. In a medium sized sauce pan, melt butter, stir in flour and cook 1 minute.
8. Add broth and whisk until smooth.
9. Heat over medium heat until thick and bubbly.
10. Stir in chiles and remainder of the sour cream, and heat until well combined and heated through, about 3-4 minutes.
11. Pour sour cream sauce over enchiladas.
12. Top with the remaining shredded cheese.
13. Bake in oven for about 20-25 minutes or until casserole is cooked through and cheese begins to brown and bubble.
14. Remove from oven and let cool for 5 minutes.
15. Garnish with fresh cilantro, green onions and diced jalapenos.
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