MIDWEEK MINUTES October 1, 2016

October 09, 2016

MIDWEEK MINUTES October 1, 2016

Midweek Minutes

October 1, 2016

Hello, Winners!

Welcome to October! It certainly feels like summer has flown the coop this morning! It's been GREAT weather too!!! This is my kind of autumn...great walking weather!

Happy Birthday to all those October babies. Join us in the meeting room this month for some new pink products coming to meeting rooms this October, to coincide with our Project L.I.F.T campaign, will be an all new exclusive Pink Journal and Pink Water Bottle.

And even better news: All profits from the sale of these products through November 30^th will be going to benefit American Cancer Society’s efforts to save lives from breast cancer!

As a rule, I love autumn. At our house, it used to be the beginning of the "holiday" season.

Monday is my daughter's birthday. There are also those ballgames, marching band competitions, harvest, hayrack rides...all which spell F-O-O-D to us. Don't deny it! (For me there's also the stress of the end of the first quarter at school coming up FAST!)

There was a time for me when October meant the start of "cook and eat it until January because, after all, it IS the holiday season"! Well, NOW we find better ways to celebrate than just with comfort foods.

What are some ways YOU can celebrate the season besides FOOD?

Well, we DO live in the HEARTLAND where food IS a part of celebrations and get-togethers...so being smart in the supermarket was our topic this week. This is not only a great time of the year for walking, (got in 13,000 steps on my Apple Watch on Thursday) but also it's a great time for choosing healthy foods and heading off that "Bermuda Triangle." It’s also a great time to come to your meetings, and get gorgeous for the holiday season!

I have attached the October calendar. Hope it inspires you!

See you lighter at the next meeting! -Zig

Member Milestones

Total Loss: –10.2 lbs

35 lb. star

Norma J.

and

DEB F.- 100 lb. star

On a typical day, you might feel that there’s barely enough time to take care of your obligations, attend to family and friends, and grab some food here and there. Healthy living seems like one more thing to shoehorn in. And forget “me time.”

But think: Are you making the most of your time? Being a perfectionist, or not delegating tasks at work or home can siphon off precious hours. So can clutter: You have to move it, work around it, sort through it. Maybe you spend a lot of time procrastinating, surfing the web, or saying “yes“ when you’re buttonholed to volunteer for something you really don't want to do. Learning how to manage your time so you have more of it for the things you do want to do is this week’s meeting topic.

Take a good look at your "spending habits". Lack of time can block your way to a healthy lifestyle: You need enough of it to cook, be active, and plan meals and snacks. And above and beyond that, lack of time can make the rest of your life feel cramped and stressed. Who wants to live like that from day to day?

Save time, see success

A frequent theme in meetings is planning—and how it’s essential for success. Spending a few minutes coming up with plans can actually save you time, because it can make you less likely to scramble for last-minute solutions. In fact, if you do it right, you can add an hour to your day (without losing sleep). That can give you more time for yourself too!

So plan! And try these five time-tested time savers as well:
Prioritize. Make your health—and in particular your weight loss—the most important task on your list. Speaking of which…
Make lists! They'll help you organize your thoughts and put your plans into action.
Delegate. Once you know what you need to do and you've written it all down, ask your family for help. There's no reason you should have to do it all yourself.
Say "no." If there isn't enough time in your day for you to prioritize your health, you have too much on your plate. Which to-dos can you cut?
Get "timely" inspiration. At your next meeting, ask the friends around you how they do it. And check out Success Stories and Connect for tips.

Buy the pink water bottle and the pink journal and get a FREE Glow Box!

Weight Watchers And The American Cancer Society Launch Initiative To Support Holistic Health For Breast Cancer Survivors

Project L.I.F.T. campaign engages communities to rally behind breast cancer survivors struggling with weight gain, helps survivors enhance well-being post-treatment

NEW YORK, Aug. 15, 2016 – Today, Weight Watchers International, Inc. (NYSE: WTW) launched Project L.I.F.T. – Live Inspired, Fight Together – a new movement, in collaboration with the American Cancer Society, to inspire and guide breast cancer survivors with free resources focused on tackling the unexpected weight gain that can follow breast cancer treatment. While breast cancer patients have information available to them on breast cancer diagnosis, treatment and recovery, little advice is available to survivors grappling with the very real – though often unexpected – weight gain that can come after treatment. Project L.I.F.T. aims to change that.

"There are more than 3.5 million breast cancer survivors living in the U.S. alone with a history of invasive breast cancer.1 Through this program we've developed with the American Cancer Society, we will uniquely support these survivors and guide them on the road to achieving their best holistic health post-treatment," said Stacey Mowbray, President of Americas at Weight Watchers International, Inc. "We believe the Weight Watchers culture of extraordinary encouragement combined with the resources to inspire and guide healthier choices can really make a difference for survivors."

"What struck us when we started talking to people within the breast cancer community was the unexpected post-treatment weight issues they face. In fact, one study found breast cancer survivors are twice as likely to gain more than 11 pounds within five years of treatment compared with women who are cancer-free.2 Additionally, women who gained weight after breast cancer diagnosis had an elevated risk of both recurrence and mortality. This risk elevated with increasing weight gain.3 Between our community and resources, and those of the American Cancer Society, we know we can really make a difference and help mobilize survivors to reclaim their health."

This fall, through Project L.I.F.T., Weight Watchers, in collaboration with the American Cancer Society, will deliver:

Content For Survivors:

Weight Watchers Project L.I.F.T. Online Content: Available to both Weight Watchers Members and non-members and in collaboration with the American Cancer Society, Weight Watchers will provide free information on its WW Living site designed for breast cancer survivors. This content will help women understand why they might have gained weight, how losing a modest amount of weight can provide many health benefits, and how they can work to lose the weight through information and support within the community.
Weight Watchers Magazine: To celebrate survivors during National Breast Cancer Awareness month in October, Weight Watchers is featuring three breast cancer survivors who are also Weight Watchers Members in the September/October issue of Weight Watchers magazine, on newsstands August 16.

American Cancer Society Making Strides Against Breast Cancer® Events: Every three-to five-mile Making Strides walk, occurring during the month of October, is a powerful and inspiring opportunity to unite as a community to honor breast cancer survivors, raise awareness about steps to reduce the risk of developing breast cancer or find it early, and raise money to help the American Cancer Society save lives from breast cancer. Weight Watchers Members, staff, family, and friends across the country can join and support the Weight Watchers team at Making Strides events nationwide, joining walks in their local communities under the Weight Watchers banner. To find and sign up for a local Weight Watchers walk, please visit MakingStridesWalk.org/weightwatchers.

Wear WW Proud: Weight Watchers has designed a special T-shirt, which Weight Watchers team members can wear during the walks. Beginning in mid-September, shirts will be available online for purchase athttp://shop.weightwatchers.com/ with profits benefitting the American Cancer Society's efforts to save lives from breast cancer.
On-The-Ground Activations: Weight Watchers will have an on-the-ground sponsorship presence in 11 local walk events with Weight Watchers photo booths for walk participants to capture and share the moment.

October Limited Edition Products: Beginning in mid-September and throughout the month of October, Weight Watchers will sell a limited edition water bottle and journal in its meeting rooms and in its online shop athttp://shop.weightwatchers.com with profits benefiting the American Cancer Society's efforts to help save lives from breast cancer.

Breast Cancer Survivor Talks: Weight Watchers will open its doors to members and non-members throughout October in 11 select markets nationwide, inviting all who are interested to participate in an open discussion to share their stories, encourage each other and learn together.

"This campaign will help spark dialogue and create positive connections that support breast cancer survivors in living healthier lives," said Colleen Doyle, MS, RD, Managing Director of Nutrition and Physical Activity for the American Cancer Society. "Whether a woman is struggling with exercise after surgery or body changes resulting from treatment-triggered early menopause, this partnership will provide tremendous value to breast cancer survivors during a time when support, help and guidance can make a very positive difference in their lives."

To learn more about Weight Watchers Making Strides walks, please visit MakingStridesWalk.org/weightwatchers.

Limited edition products and Making Strides team T-shirts will be available in September athttp://shop.weightwatchers.com/.

For more information, visit https://www.weightwatchers.com/us/projectlift.

More Information about Breast Cancer and Weight Gain:

There are more than 3.5 million breast cancer survivors in the U.S. alone who have a history of invasive breast cancer. 1
Breast cancer is the leading cause of cancer death among women ages 20 to 59. 4
Breast cancer survivors are slightly more than twice as likely to gain more than 11 pounds within five years of treatment as women who are cancer-free. 2
Breast cancer is the most common cancer among American women after skin cancer. 5
1 in 8 women will develop breast cancer during her lifetime. 6
Among women diagnosed with breast cancer, those who gained weight after breast cancer diagnosis had an elevated risk of both recurrence and mortality, adjusting for weight before diagnosis. This risk increased with increasing weight gain.3
More than 30 years of research indicate that weight gain is a common and persistent problem among breast cancer survivors. In fact, 50-96% of women experience weight gain during treatment and many, including some women who remain weight stable during treatment, report progressive weight gain in the months and years after diagnosis. While the amount of weight gain varies depending on type and length of treatment, age at diagnosis, type of cancer and many other factors, studies consistently show that the rate of weight gain among breast cancer survivors is significantly higher than that of the general population and of women without the disease.7

About Weight Watchers International, Inc.
Weight Watchers International, Inc. is the world's leading commercial provider of weight management services, operating globally through a network of Company-owned and franchise operations. Weight Watchers holds more than 32,000 meetings each week where members receive group support and learn about healthy eating patterns, behavior modification and physical activity. Weight Watchers provides innovative, digital weight management products through its websites, mobile sites and apps. Weight Watchers is the leading provider of paid digital subscription weight management products in the world. In addition, Weight Watchers offers a wide range of products, publications and programs for those interested in weight loss and weight control.

1 Miller KD et al. Cancer treatment and survivorship statistics, 2016. CA Cancer 2016;66:271-289.
2 Gross, A., May, B., Axilbund, J., Armstrong, D., Roden, R., & Visvanathan, K. (2015). Weight Change in Breast Cancer Survivors Compared to Cancer-Free Women: A Prospective Study in Women at Familial Risk of Breast Cancer. Cancer Epidemiology Biomarkers & Prevention, 24(8), 1262-1269. doi:10.1158/1055-9965.epi-15-0212
3 Kroenke, C. (2005). Weight, Weight Gain, and Survival After Breast Cancer Diagnosis. Journal Of Clinical Oncology, 23(7), 1370-1378. doi:10.1200/jco.2005.01.079
4 Siegel RL, Miller KD, Jemal A. Cancer statistics, 2016. CA Cancer J Clin. 66(1):7-30, 2016.
5 Breast Cancer Facts & Figures 2015-2016. Atlanta: American Cancer Society, Inc. 2015
6 DevCan: Probability of Developing or Dying of Cancer Software, Version 6.7.3. Statistical Research and Applications Branch, National Cancer Institute, 2015.
7 Vance V, e. (2016). Weight gain in breast cancer survivors: prevalence, pattern and health consequences. - PubMed - NCBI. Ncbi.nlm.nih.gov. http://www.ncbi.nlm.nih.gov/pubmed/208

THIS WEEK ONLY ON SALE!!!

Member Recipes

Mini Cinnamon Rolls

1 package (13.8 ounces) Pillsbury refrigerated pizza dough, see shopping tip

1½ tablespoons reduced-fat butter or Smart Balance Light, melted

4 tablespoons sugar

2½ teaspoons cinnamon

Ingredients for Glaze:

⅓ cup plus 1 tablespoon powdered sugar

1½ to 2 teaspoons nonfat milk

Instructions

1. Preheat oven to 425 degrees. Line a baking sheet with parchment paper or coat with cooking spray.

2. Open the can of pizza dough and stretch out flat onto lined baking sheet. With a pastry brush, spread ½ of the butter (¾ tablespoon) all over dough. If you don’t have a brush, drizzle ¾ tablespoon all over dough and spread with a dull knife or back of spoon.

3. Combine sugar and cinnamon in a small bowl, until well blended. Sprinkle 2 tablespoons of this mixture over the top of pizza dough, covering the butter. Starting at the shorter side, roll up the pizza dough so that the sugar mixture side is now inside the rolled dough. Spread remaining butter over the top and sides of the rolled dough. In addition, sprinkle with 1½ tablespoons cinnamon/sugar mixture all over the the top and sides of the dough.

4. With a sharp knife, cut the roll crosswise into 16 slices. To ensure even size slices, first cut the rolled dough in half. Next, cut each half in half. Cut each piece in half again. Finally, cut each half into half again. You should have 16 slices.

5. Place each piece on the baking sheet and leave room between each for spreading. You might need to re-roll each piece to tighten up the rolls and tuck in the end of each roll to it keep it together. Sprinkle the remaining cinnamon/sugar mixture over the top of each sliced cinnamon roll.

6. Bake in oven for about 12-13 minutes until completely baked. Remove from oven and let cool.

7. To make glaze: In a small bowl, mix together the powdered sugar and enough milk for a thick glaze consistency. Drizzle a little glaze over the cooled rolls.

8. These will keep wrapped on the counter top for a few days. When ready to serve, heat for about 10 seconds in the microwave. They also freeze great.

Makes 16 mini cinnamon rolls @ 3 SP

Breakfast Quiche

Ingredients for Quiche:

2 cups frozen hash brown potatoes (not thawed) diced not shredded, see shopping tips

1 cup (4 ounces) lean ham, chopped, see shopping tips

½ cup red sweet pepper, chopped

½ cup onion, chopped

2 eggs, see shopping tips

4 egg whites

⅔ cup from a (10 ¾ oz) can Campbell’s Healthy Request cream of mushroom soup (condensed)

¼ cup fat-free milk

Black pepper, to taste

Ingredients for Topping:

½ cup reduced-fat cheddar cheese, shredded

Instructions

1. Preheat oven to 400 degrees. Coat a 9 x 9 inch baking pan with cooking spray.

2. In a large bowl, mix together the frozen hash browns, ham, red bell peppers and onions. In a medium bowl, whisk together eggs, egg whites, condensed soup, milk and black pepper. Pour over potato mixture and toss to mix. Add mixture to baking pan. Cover with foil and bake for 30 minutes. Remove foil, sprinkle with cheese and bake an additional 20 minutes until golden brown and cheese is melted.

3. Cut into 6 slices. Using a spatula, carefully remove each slice.

4. This casserole freezes great once baked. I like to wrap into individual servings and store in the freezer. Great for a quick breakfast any day of the week!

Makes 6 servings (each serving, 1 slice) = 4 SP

CROCK POT TOMATO BEEF MACARONI SOUP

1 pound extra lean ground beef

1-½ cups chopped onions

2 cloves garlic, minced

1 can (about 14 ounces) reduced-sodium beef broth

1 tablespoon Worcestershire sauce (optional)

1 can (about 28 ounces) chopped tomatoes

1 jar (about 26 ounces) tomato pasta sauce (I used Classico Tomato Basil)

1 medium red bell pepper, chopped (about 1 cup)

1 cup chopped frozen spinach

3 cups cooked whole grain elbow macaroni (1½ cups uncooked) (I used penne pasta instead)

Ideal Slow Cooker Size: 5 to 6 Quart

In a large nonstick pan or soup pot, cook the ground beef (seasoned with salt and pepper) and onions, breaking up the beef into small crumbles, until the beef is no longer pink, about 5 minutes. Add the garlic and cook, stirring constantly, 1 more minute.

Scrape the mixture into your slow cooker. Add the broth, Worcestershire sauce (if using), tomatoes, pasta sauce, red bell pepper and spinach. Cover and cook on Low for 4 to 6 hours. Stir in the cooked macaroni. Cover and continue to cook until heated through, 10 to 15 minutes.

COOK'S NOTES

Nutritional Estimates Per Serving (1-1/2 cups): 5 SmartPoints

Slow Cooker Broccoli Cheese Soup

Serves: 9 @ 6 SP

INGREDIENTS

3 cans (10.75 ounces each) cream of potato soup

1 package (16 ounces) frozen chopped broccoli, thawed

2 cups chicken or vegetable broth

1 can (12 ounces) low fat evaporated milk

8 ounces reduced fat velveeta cheese (about 2 cups cubed)

Salt and pepper to taste

INSTRUCTIONS

Ideal Slow Cooker Size: 3 to 4-Quart

Place the potato soup, broccoli, and broth in the slow cooker. Stir to combine.

Cover and cook on LOW for 4 to 6 or until the broccoli is very tender.

1. During the last 30 minutes of cooking time, stir in the evaporated milk and cubes of velveeta and continue cooking, with the lid on, until the cheese is melted and soup is hot.

2. Taste and season with salt and pepper.

Chicken & rice crescent topped casserole

Author: Drizzle

Serves: 6

9sp per serving

Ingredients

1 can of low fat cream of chicken soup (284ml)

1 cup chicken broth

½ cup milk (I used 1%)

Juice from ½ squeezed lemon

10 oz cooked chicken (I used shredded but cubed will work to)

2 cups frozen broccoli (feel free to swap out for a different veggie to suit you)

2 cups cooked white rice (or brown if you prefer but it's 2 points higher)

Dash of salt & pepper

⅔ cup reduced fat shredded cheese (I used a 3 cheese blend)

1 pkg pillsbury reduced fat crescent rolls

1 Tbsp finely grated parmesan cheese

Instructions

Preheat oven to 350F, spray a 9x13 casserole dish with cooking spray.

In a small bowl, microwave your frozen broccoli with 3Tbsp of water for 2-3 minutes, mixing it half way.

In a large bowl mix your soup, chicken, broccoli, cooked rice, lemon, milk, shredded cheese and salt & pepper. Stir well.

Pour out into your casserole dish.

Take your crescent roll dough and keep it rolled up, cut into 8 equal parts (cut in half, then cut those halves in half) cut all 8 pieces in 4 (see picture below)

Evenly place biscuit pieces over your chicken mixture, sprinkle with grated parmesan.

Bake in oven for approx 28-30 minutes, until your crescent rolls are golden brown.

Makes 6 servings at 9 smart points (9PP) each serving weighs out at approx 11oz and incl 5 crescent pieces.

Nutritional info (not incl broccoli) per serving.. Calories 328..Fat 8.6g...Saturated fat 3.6g... Carbs 38.4g... Fiber 0.4g... Sugars 5.4g... Protein 24.2g

Beef Stroganoff

yield: 6 (1 1/3 CUPS) SERVINGS

INGREDIENTS:

1 tablespoon light butter (I use Land O’Lakes)

8 oz sliced white mushrooms

Salt & black pepper, to taste

1 tablespoon canola oil

1 medium onion, diced

2 garlic cloves, minced

1 ½ lbs lean and trimmed flank steak, sliced into thin strips across the grain

2 teaspoons paprika

4 cups low sodium fat free beef broth

8 oz uncooked egg noodles

1 ½ tablespoons corn starch

1 ½ tablespoons cold tap water

½ cup light sour cream

Diced fresh parsley, to taste

DIRECTIONS:

In a large saute pan or pot, bring the butter over medium heat until melted. Add the sliced mushrooms and stir to coat. Cook for about 5 minutes until the mushrooms are softened and then sprinkle with salt and pepper. Remove the mushrooms to a side plate and return the pan to the burner.

Add the canola oil to the pan and bring them to medium heat. Add the onions and stir to coat. Cook the onions, stirring occasionally, for 3-5 minutes until translucent and fragrant.

Add the garlic, stir, and then cook for another 30-60 seconds. Add the sliced steak to the pan and stir. Sprinkle the steak with salt and pepper.

Cook the steak, stirring occasionally until just browned through, about 6-8 minutes. Sprinkle the paprika over the beef and then stir together until the beef is well coated.

Add the broth to the pan and turn up the heat to bring the broth to a strong simmer. Once simmering, add the egg noodles, reduce the heat to medium-low and cover the pan.

Simmer for 7-8 minutes until the noodles are cooked. While the noodles are cooking, combine the corn starch and water in a small dish and stir together until the corn starch is dissolved.

When the noodles are cooked, remove the lid from the pan and add the corn starch slurry.

Stir the slurry into the broth and allow to cook uncovered for a few more minutes until the sauce is thickened.

Remove the pan from heat and stir in the reserved mushrooms and the sour cream. Sprinkle with parsley and serve.

WEIGHT WATCHERS SMARTPOINTS:9 per (1 1/3 cups) serving (SP calculated using the recipe builder on weightwatchers.com)

HEALTHY CHICKEN SALAD WITH APPLES & CRANBERRIES

2½ cups chopped cooked chicken

3 stalks celery, chopped

1 cup chopped apple (about 1 large; I used a Pink Lady and kept the peel because it was organic)

¼ cup dried cranberries

½ cup nonfat plain Greek yogurt

2 tablespoons Hellman's light mayonnaise

2 teaspoons lemon juice

2 tablespoons chopped parsley (optional)

Salt and pepper to taste

1.    Place the chicken, celery, apple and cranberries in a bowl and stir to combine.

2.    In a small bowl, stir together the yogurt, mayonnaise and lemon juice.

3.    Add to the chicken mixture and stir to mix well.

4.    Stir in the parsley if desired.

5.    Season to taste with salt and pepper.

COOK'S NOTES

Nutritional Estimates Per Serving (about 1 cup): 220 calories, 5 g fat, 13 g carbs, 2 g fiber, 28 g protein and 5 Weight Watchers PointsPlus, 4 SmartPoints

This would be delicious served on whole grain crackers or in a pita or wrap too.

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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MIDWEEK MINUTES October 1, 2016

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