MIDWEEK MINUTES October 22, 2016
Midweek
Minutes
October 22,
2016
Hello,
Winners!
October is going WAY TOO
FAST! I can’t believe it. Halloween is actually on a Monday evening in about a
week! I think I must be super-busy to make the time go so fast. I might have
overdone it because I kind of got sick. I really wanted to stay for the meeting
last Monday, but I couldn’t. Maybe the stomach flu? Maybe something else. It
was a few days before I felt myself. Thank you to Trish and Linda for taking
care of the meeting...and thank you to everyone else who
helped!
What I do know about this week
past was that I didn’t track, and I didn’t eat right. So, my pledge to you is
to get back on the horse! That’s the plan! How about you? Whether or not you
had a bug or a busy week or all of the above, let’s do this together. Let’s
take the next several weeks before Thanksgiving to focus on eating healthy,
moving more, and coming to meetings! I know that even though I didn’t feel
well, I really missed the meeting to get me focused.
You know, it
really isn't fair. The "Bermuda Triangle" of holidays has already widened. Why
do "goodies" have to appear at the workplace SO OFTEN? Why do there need to be
THREE kinds of cake, cinnamon rolls AND muffins in the teachers' lounge on THE
SAME DAY? I did spy a platter of carrots and celery near the "Chex Mix" and the
plate of cheese and crackers!
Normally "FAT
FRIDAYS" at least are predictable, and one can maneuver around them and avoid
them. But, just in the past couple of weeks, the teachers lounge has been
blind-sided with huge "Bosses Day" cookies, two days of gooey, Halloween treats,
and then an explosion of what looked like leftovers of a wedding shower/birthday
party.
It's
starting...that holiday deluge of food. What's a Weight Watchers' Member to do?
(Getting a cold or the stomach problems where you aren’t eating is not the
answer because that's temporary).
It's easy to
preach "stay away" from the lounge, but come on now...a person has to have her
coffee... the pot of which resides said lounge. It's interesting that when I
walk by the lounge, I notice the same folks in there. Funny, how the people who
don't seem to have weight problems are not the ones I see. Does that mean that
those folks I do see in there do have a weight problem? Let me just say that by
observation, there is no shortage of those of us who will fill Weight Watchers'
meeting rooms in January! I admit, if I were not a Weight Watchers' member, I
would probably make unlimited visits to the lounge myself.
Meanwhile,
what are some good strategies for us to survive holidays at the office? I have
included a couple of articles below. It's a dangerous time of year between now
and January. I need to renew my focus daily that my goal is NOT to sample every
tempting food item I see. (Another goal is NOT to preach at co-workers, and
that's tough). Bringing and eating my usual healthy lunch and snacks is great
because I know that I am doing good things for myself.
I also know I
DON'T want to participate in the holiday eating marathon! Kim Garrison,
certified personal trainer has a great article about how to help us stay focused
through the "Holiday Weight-Gaining" season and avoid that "gift that keeps on
giving"...extra holiday pounds!
Hope you
are all avoiding the illnesses running rampant. I am recovering (which includes
the return of my appetite, darn it), and I hope you will join me in the meeting
room this week. It's time to get serious against the onslaught of holiday food!
–Zig
Member
Milestones
Total Loss : –15
lbs.
Sleuth out added sugar
“The key is to cut back on processed foods and keep an eye out for added sugar,” says Stirling. “Read the ingredients to see if a food contains sugar or an alternative—high-fructose corn syrup, evaporated cane juice, maltose, dextrose, sucrose, or glucose.” (In fact, an easy way to play detective is to look for the suffix –ose, which indicates a form of sugar is lurking within.) To figure out sugar content, she adds, “look at the nutrition label and divide the grams of sugar by four—that’s how many teaspoons are in there.”But keep in mind that fruit and milk can have naturally occurring sugar, which is present in far lower quantities and doesn’t affect the body in the same way that added sugars can. Basically, sugar that’s been added to foods serves only to jack up non-nutritive calories.
Try these smart sugar swaps:
| SWAP OUT | REPLACE WITH |
|---|---|
| Store-bought pasta sauce | Homemade pasta sauce |
| Flavored yogurt | Low-fat or fat-free yogurt topped with fresh fruit |
| Sweetened cereal | Plain oatmeal or low-sugar cereal topped with chopped nuts and cinnamon |
| Granola bars | Handful of nuts and fresh fruit |
| Sweetened soft drink | Seltzer or club soda with a squeeze of citrus, crushed mint, or Weight Watchers Water Enhancers |
Lick those bad habits: Kimberly Garrison: 6 weight-control tips for surviving the holidays
'TIS THE SEASON - the holiday weight-gain
season. That's right, next week is the official kickoff, and I'm not talking
about football.
I'm talking about Halloween, which typically marks the
start of our holiday eating marathon. I bet you already have candy corn or
miniature Snickers on your desk. And if you don't, somebody in the office does.
Temptations abound!
For almost five straight months during the winter season, annual holiday traditions help us pack on the pounds. First there's Halloween, followed by Thanksgiving, Christmas, Hanukkah, Kwanzaa, New Year's and, finally, Valentine's Day.
This year, I'm offering a holiday season pre-emptive strike. That's right, get those New Year's resolutions out of the closet right now, along with your skinny jeans, so you can avoid those unwanted gifts of extra pounds!
Here are six tips to help you stay focused and hit the ground running come Jan. 1, 2010.
Lick your old bad eating habits right
now.
Don't fool yourself into thinking miniature candy won't
hurt. Bite-size candies may be small in stature, but oh, do they pack a wallop
of calories. The average "fun size" Snickers, Heath bar or Butterfinger has
about 80 calories. I could put away three fun sizes in about three minutes.
That's close to 300 calories, or, to put it another way, about an hour of
vigorous walking or 45 minutes of vigorous running.
And, we haven't even sliced the pumpkin pie yet.
Yikes!!!!!
Write it down
Most people hate keeping a food journal because it makes them accountable. No one wants to record their consumption of half a bag of the candy they had intended for the trick-or-treaters, even if nobody else is going to know.
Facing the truth can be the toughest opponent of all.But if you keep a food journal, I guarantee you will eat healthier, and less. So get a 2-by-3-inch spiral notepad and write down everything you eat. You'll be surprised. You may shed a few pounds, too.
Work it out
In or out of the gym, it doesn't matter. Just do it. Make getting exercise a priority most days of the week, even if you only have 30 minutes. Be sure to mix it up with strength, cardiovascular, balance and flexibility exercises. The gym, the park, your living room, your bedroom - it's not the location that matters. Fitness is cumulative, and it all adds up.Small steps - big success
Rome wasn't built in a day, and neither were you. Whether your goal is to put on 5 to 10 pounds of muscle or shed 5 or 50 pounds of fat, take your time. Don't expect to lose 50 pounds in five weeks. With expectations like that, you'll surely lose the battle and end up frustrated and tired.What you want to do is take small, manageable steps. Commit to walking daily for 30 minutes or more. Weight-train two to three times a week. Meditate. Do yoga a couple a times a week. And if weight loss is your goal, lose one to two pounds a week.
Embrace the scale
If you don't own a body-weight scale, get one. It doesn't have to be high-tech and expensive. A simple, $25 scale will do just fine. Every morning when you get up, jump on that scale before you step foot in the shower to see if you are trending upward, staying the same or shedding a few pounds.While the scale is just one measure of your health, it's a good one. Weighing in daily, you'll see how quickly those fun-size snacks add up.
Also, keep in mind that one day of cheating sets you back about three days. In other words, it will take you about three days of clean eating to get back to where you were.
A three-day weekend of overindulging will set you back about nine days. How do you like them apples?
Celebrate relationships
Instead of putting so much energy into the food, let's make this holiday season more about celebrating our relationships. Let's create environments with family, friends, foods and activities that support a healthy lifestyle. Offer more vegetables and fruits at the celebratory table. Provide more water and fewer high-calorie sugary drinks; lay low on the alcohol.Beginning today, try these seven tips on for size. I promise you'll thank me when you put on your New Year's tux or little black party dress.
Guidelines to Good
Health
|
Article By:
Michelle Fowler
|
|
When you were a kid, your mother probably made sure that
you ate three balanced meals a day.
Meat, veggies, fruit – the works. And who knows, maybe all
those apples did keep the doctor away. But as soon as you moved out of
the house, you gained a lot more than your independence. You gained the right to
eat whatever you
wanted.
|
Good Health Guidelines. You've probably heard about the Good Health Guidelines. They explain that a balanced diet consists of vitamins, minerals and macronutrients – the same qualities of food that can help you lose weight. The most nutritious foods are lower in calories and fat, higher in fiber, and should keep you satisfied until your next meal or snack. Read on to better understand the basics of eating right:
Fruit can be a great replacement for sugary desserts. Plus, it's loaded with vitamins.
Vegetables can be enjoyed cooked or raw, just make sure to eat your five servings of fruit and vegetables each day to get the nutrients you need.
Whole-grain foods are a great source of fiber. Choose them over processed foods whenever possible.
Dairy products can help keep your bones strong by offering you a very necessary nutrient: calcium. Try to have two servings (low-fat or fat-free) each day.
Healthy oils can have a bad reputation, but they provide your body with essential fatty acids and Vitamin E. Stick with healthier versions like olive, canola, sunflower, safflower or flaxseed.
Protein like meat, poultry, fish, eggs, dried beans and soy products can really provide the staying power you need to feel satisfied longer. Go for at least one or two servings each day.
Limit added sugar and alcohol. Feel free to enjoy the occasional sweet or alcoholic treat, just don't overdo it. Too much can lead to excess calories – and excess calories can really add up!
Liquids — especially water are essential to maintain a healthy body. Aim to drink at least six glasses a day to stay hydrated.
Multiple vitamin-mineral supplements can provide any nutrients that are missing from your diet. Look for a supplement that provides no more than 100% of the Daily Value (%DV), Recommended Nutrient Intake (RDI), or Dietary Reference Intake (DRI).
Save 30%
in the Meeting Room:
Dates:
Tuesday, 10/18/16 through Monday, 10/24/16
Offer: Enrolling members save 30% on 1- and
3-month Subscription Plans purchased in the meeting
room.
Monthly
Pass pricing for Enrolling Members:
-
1-month Plan price: $45.45 (30% off $44.95 + $20 Starter Fee)
-
3-month Plan price: $108.40 (30% off of 3 months at $44.96 + $20 Starter Fee)
BAD WEATHER: If there will be a meeting cancellation due to SNOW, etc., please stay tuned to NTV or KHAS-TV. I will call them to announce a meeting cancellation by 3 P.M. for Superior...and as early as I can (or the night before) for Hastings Saturday morning meetings. You can also log on to their websites where they have weather closings.
You can also call the
Weight Watchers' 800 number to find out if we are having a
meeting.
1-800-651-6000. Those of you who have signed up for the
REMIND notices on your phone, I will send you a remind message. I will also try
to post on FB.
Member
Recipes
Pumpkin Pie
Pancakes
Serves 4
1/2 cup all purpose flour
1/2 cup white whole wheat (or simply 1 cup all purpose flour)
1 teaspoon baking powder
1/2 teaspoon baking soda
2 teaspoons ground cinnamon
3/4 to 1 teaspoon ground ginger (I prefer 1 teaspoon)
1/2 teaspoon allspice
1/4 cup no-calorie granulated sweetener** (or 6 packets of any sweetener you prefer)
1 large egg
2/3 cup canned pumpkin
2 teaspoons molasses (or 1 Tbsp. brown sugar)
3/4 cup buttermilk
1/2 cup white whole wheat (or simply 1 cup all purpose flour)
1 teaspoon baking powder
1/2 teaspoon baking soda
2 teaspoons ground cinnamon
3/4 to 1 teaspoon ground ginger (I prefer 1 teaspoon)
1/2 teaspoon allspice
1/4 cup no-calorie granulated sweetener** (or 6 packets of any sweetener you prefer)
1 large egg
2/3 cup canned pumpkin
2 teaspoons molasses (or 1 Tbsp. brown sugar)
3/4 cup buttermilk
**To use all natural Truvia for Baking, use just 2
tablespoons
1. In a medium bowl, combine the flours, baking powder, baking soda,
spices, and sweetener.
2. In a separate bowl, beat the egg and add the pumpkin, molasses and
buttermilk. Mix until thoroughly combined. Pour the liquid ingredients into the
dry ingredients and stir until batter forms. (Batter will be slightly thick).
Let batter set up for 5 minutes (this helps them to cook up
lighter).
3. Very lightly spray a nonstick skillet
or griddle with cooking spray and place over medium heat. Pour 1/4 cup of batter
per pancake onto the skillet and spread into a 4-inch circle. Cook the pancake
for 3 to 4 minutes on the first side, or top gets a few bubbles and bottom is
browned. Flip the pancake and cook for an additional 2 to 3
minutes.
2 pancakes = Smart Points
5
Apple Caramel Pizza,
Kim's
number
of servings: 8 @
4 SP
This looks sinful, but it's a little slice of heaven. A crumb
toppoing piled on top of cinnamon sugared apples and drizzled with home-made
buttery caramel sauce.
1 Kim's Light Flatbread
½ cup Whey Low Granular Sugar
1½ tbsp flour
1 tsp cinnamon
4 medium apples
TOPPING:
2 tbsp flour
½ cup Whey Low Gold (Brown) Sugar
½ cup rolled oats
1 tsp cinnamon
3 tbsp light butter
2 tbsp Kim's Light Caramel Sauce (see recipe below)
½ cup Whey Low Granular Sugar
1½ tbsp flour
1 tsp cinnamon
4 medium apples
TOPPING:
2 tbsp flour
½ cup Whey Low Gold (Brown) Sugar
½ cup rolled oats
1 tsp cinnamon
3 tbsp light butter
2 tbsp Kim's Light Caramel Sauce (see recipe below)
Preheat oven to 350°.
Put a Kim's Light Flatbread onto a cookie sheet. Toast in the
oven for 5-6 minutes, until slightly firm.
Combine Whey Low Granular Sugar, flour and cinnamon in a
medium sauce pan. Add peeled, diced apples and toss. Cook on a medium setting
until apples caramelize and start to get softer.
Remove flatbread crust from oven. Arrange the apples in a single
layer over the flatbread to completely cover it.
For the topping: Combine the flour, Whey Low Gold (Brown)
Sugar, oats, cinnamon, and butter in a bowl. Mix well. Use clean hands to
get in there and mush it together until it's the texture of wet sand. Sprinkle
topping evenly over the apples.
Bake at 350° for 15-20 minutes or until apples are tender. Remove
from oven and immediately drizzle with Kim's Light Caramel Sauce. Cut
into pizza slices and serve.
Makes 8 servings @ 4 SP
Stuffed Jack-O-Lantern Sandwiches,
Kim's
number of
servings: 1
5 Smart
Points
ingredients
½ Kim's Light Flat Bread
½ oz swiss cheese slice
2 oz sliced lean ham
½ egg white, beaten
½ oz swiss cheese slice
2 oz sliced lean ham
½ egg white, beaten
Directions
Preheat oven to 350°. Beat egg white and
set aside.
Cut Kim's Light
Flatbread in half. Then fold that half in half. With it folded, cut out a pumpkin shape.
Do not trim the folded edge.
Open the
pumpkin shaped flatbread and, using a sharp knife, cut out three triangles to
form eyes and nose on one half. On the other half, place the cheese, then the
ham. Leave 1/4" of bread around the edges making sure the cheese and ham stay in
the center. Fold the side with the cut outs back in place and you should see a
jack-o-lantern staring back at you.
Using a
pastry brush, brush egg whites around the inside edges of the flatbread. Use a
fork to press the edges together. Then brush egg white all over the top. Place
on cookie sheet and bake for 5-7 minutes until golden
brown.
Apple Cider
Cupcakes
number of servings:
18 @ 4 SP
ingredients
Cake
3 envelopes of Alpine® Spiced Cider Sugar Free Mix
1½ cup hot water
½ cup unsweetened applesauce
½ cup fat free sour cream
¾ cup Whey Low Granular
½ cup egg substitute
2 cups sifted flour
1 tsp baking soda
2 tsp baking powder
¼ tsp ground cloves
¼ tsp ground cinnamon
1 cup Fiber One® Cereal, ground (measure before grinding)
Icing
2 envelopes Alpine® Spiced Cider Sugar Free Mix
6 oz fat free cream cheese
⅓ cup Whey Low Powdered Sugar
3 envelopes of Alpine® Spiced Cider Sugar Free Mix
1½ cup hot water
½ cup unsweetened applesauce
½ cup fat free sour cream
¾ cup Whey Low Granular
½ cup egg substitute
2 cups sifted flour
1 tsp baking soda
2 tsp baking powder
¼ tsp ground cloves
¼ tsp ground cinnamon
1 cup Fiber One® Cereal, ground (measure before grinding)
Icing
2 envelopes Alpine® Spiced Cider Sugar Free Mix
6 oz fat free cream cheese
⅓ cup Whey Low Powdered Sugar
Directions
CAKE: Dissolve the
Alpine® Sugar-Free Spiced
Cider Mix with the water. In a mixing bowl, beat
the applesauce, sour cream, and Whey Low® Granular
Sugar on high speed until smooth. On medium speed,
beat in the egg substitute until well-combined. Add in the flour, baking soda,
baking powder, spices and Fiber One®. Mix on low, until it is almost completely
mixed and add the Alpine® Cider Mixture and mix on medium speed, until smooth.
In a muffin pan, lined with foil cups and lightly sprayed. Pour ⅓ cup into each
of the muffin cups. Bake at 375º for 25 minutes. Cool
completely.
ICING: In a large
bowl, mix together the Alpine® Spice Cider
Mix (unprepared) and Whey Low® Powdered
Sugar. Add cream cheese and beat until smooth. Be
sure the cupcakes are completely cooled before icing them. Use 2 tbsp of
frosting on ice each cupcake.
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 newsletters from me, please reply
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I also try to post the newsletter on our private FB page "Zig's
Winners" and the Google Blog called Midweek Minutes http://midweekminutes.blogspot.com/.
Find us on FB and ask to join our own private support group!
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