MIDWEEK MINUTES October, 29, 2016
Midweek
Minutes
October 29,
2016
Hello,
Winners!
Happy Halloween!
I heard at the scale that many
members are having struggles with the already crazy holiday foods appearing
everywhere. It’s already challenging, isn’t it? As I sit here and write this,
I have the TV on, watching my first Hallmark Christmas movie of the
season...yes, they are playing Christmas movies already! This one is all about
a wedding, though, and yes, people were over-eating and baking cookies. They
were all slim people, though...and it’s a movie...not real
life.
We all know that if we overdo
it at parties and potlucks, we are not going to ring in the New Year as slim
people. So, let’s remember what we talked about at our meeting, taking the
first leg of the Bermuda Triangle, Halloween, head on.
1. If we have a plan, it’s
easier to stick to it. We know the foods we like and the foods we want
throughout the holidays...so we plan for moderate portions of them. Did you see
the two photos I put on our ZIG’S WINNERS FB page with the two caramel dips?
One was 9 SP and one was 3SP. In this case, I want some caramel with my apples,
but I don’t want to spend 9 SP. On the other hand, there will be foods where I
want the higher points, but I will have to plan for them.
2. When, yes,
WHEN, we have a slip-up, we move on. If we got too busy to do
our regular walking, or the weather isn’t cooperating, have a back-up plan. If
we over-indulge and mess up our SmartPoints budget one day, move on and get BACK
on the plan at your next meal.
3. TRACK it-- the good, the
bad, and the ugly.
4. Concentrate on those GOOD
decisions you make most of the week.
5. As you look back on that
slip-up, ask yourself what was going on that lead to the point where you went
off track. That will help you know how you want to handle it when a similar
temptation comes up in the future.
Mostly, the holidays are
predictable. We know that there will be goodies wherever we go. Even shoe
stores have cookies this time of year! So, at the beginning of your week, jot
down any days that might be a challenge for you. Then, plan how you will handle
them. A preemptive plan can really help with those occasions which throw us off
routine. Remember these are holiDAYS, not holiWEEKS!
We will have our potluck at
the meeting on Monday...we LOVE sharing SmartPoints recipes! See you
there—Zig
Member
Milestones
Total Loss –10
lbs.
40 lb.
star
Don W.
Maybe you’re unexpectedly swamped with work or family
obligations. Or you’re finding it hard to kick back into high gear after
loosening the reins this summer. Or you had a week of, well, let’s say your
Tracker isn’t pretty.
Whatever the reason, you’re not sticking so closely to your plan, and it's showing up on the scale. But a slip is no big deal, and that's essential to remember. If you think it is a big deal, you may be more likely to throw in the towel, and then it becomes a slide, because it seems too much to overcome. Turning things around is a matter of small steps, laid out in advance. Because the most important thing to remember is that at some point, Everyone. Slips. Up. And the second most important thing to remember is that it’s what you do next that really matters.
Being prepared with a simple plan of action that you’ll fire up in the event of a slip helps you get back in the groove, minus the guilt. Here are some tactics to have in your back pocket when you need them.
Go back to basics
The first step? Make like a newbie again. When you first made up your mind to join Weight Watchers, you probably loaded up on guides to read, organizational tools, and lots fruits and veggies—not to mention a gung-ho attitude. The excitement of starting something new gives you the drive and motivation to stick with your weight-loss plan. But if you've lost sight of that motivation, become disorganized, misplaced your reading guides, or let your cabinets slowly collect junk food, now is the time to get back on track.
Refresh your plan
Don't underestimate the power of shiny new supplies; it's like back-to-school shopping for grownups! Maybe a magnetic notepad for your fridge door to keep a running grocery list of plan-friendly foods. Or our 12-week Journal; nothing like opening a fresh book, ready to capture your daily food and drink, inspiring thoughts, and physical activity. Or perhaps a new pair of running shoes are just what you need to get you moving again.
Would a new lunch box encourage you to bring more homemade lunches to work? Don't forget the tools you may have on hand already: Maybe you need to dig out your food scale and measuring cups to restore your portions to their optimal size. Finally, who better to bring you back to the fold than your fellow members? Check out Connect on the mobile app and on our website!
September’s gift boxes
contain:
1 Preheat oven to 350°F. Coat a shallow 1½-quart baking dish with nonstick spray. 2 Put green beans in a steamer basket; set basket in a saucepan over 1 inch of boiling water. Cover tightly and steam until beans are crisp-tender, about 4 minutes; drain and rinse with cold water. Spread beans on a large kitchen towel; pat dry. Transfer to prepared baking dish. 3 For topping, finely chop 1 shallot. Thinly slice remaining 2 shallots; set aside. Heat oil in a large nonstick skillet over medium heat; add chopped shallot. Cook, stirring occasionally, until tender, about 4 minutes. Add bread crumbs; cook, stirring occasionally, until golden, about 3 minutes. Transfer mixture to a large bowl; stir in thyme, ¼ tsp salt, and the pepper. Set aside to cool; stir in pecorino cheese. 4 To make sauce, in a microwavable measuring cup, microwave milk on High until hot, about 3 minutes; remove and cover to keep warm. Or heat milk in a small saucepan over medium-high heat just until small bubbles appear around edge of pan, about 5 minutes. Remove from heat; cover and keep warm. 5 Meanwhile, melt butter in the skillet over medium heat; add sliced shallots. Cook, stirring occasionally, until golden, about 4 minutes. Add mushrooms; increase heat and cook, stirring occasionally, until tender, about 5 minutes. Stir in flour; cook, stirring frequently, about 1 minute. Add hot milk in slow, steady stream, stirring constantly; bring to boil over medium heat, whisking constantly. Cook 1 minute; stir in remaining ½ tsp salt and the nutmeg. 6 Pour sauce over beans; toss gently to coat. Sprinkle evenly with bread crumb topping; bake until topping is golden and sauce is bubbling, 25–30 minutes. PER SERVING (¾ cup): 146 cal, 6 g total fat, 3 g sat fat, 329 mg sod, 20 g total carb, 9 g sugar, 4 g fib, 6 g prot. SmartPoints value: 4. *To make the bread crumbs, cut 1½ ounces of a baguette into slices. Pulse in a blender until coarse crumbs form.
Whatever the reason, you’re not sticking so closely to your plan, and it's showing up on the scale. But a slip is no big deal, and that's essential to remember. If you think it is a big deal, you may be more likely to throw in the towel, and then it becomes a slide, because it seems too much to overcome. Turning things around is a matter of small steps, laid out in advance. Because the most important thing to remember is that at some point, Everyone. Slips. Up. And the second most important thing to remember is that it’s what you do next that really matters.
Being prepared with a simple plan of action that you’ll fire up in the event of a slip helps you get back in the groove, minus the guilt. Here are some tactics to have in your back pocket when you need them.
Go back to basics
The first step? Make like a newbie again. When you first made up your mind to join Weight Watchers, you probably loaded up on guides to read, organizational tools, and lots fruits and veggies—not to mention a gung-ho attitude. The excitement of starting something new gives you the drive and motivation to stick with your weight-loss plan. But if you've lost sight of that motivation, become disorganized, misplaced your reading guides, or let your cabinets slowly collect junk food, now is the time to get back on track.
Refresh your plan
Don't underestimate the power of shiny new supplies; it's like back-to-school shopping for grownups! Maybe a magnetic notepad for your fridge door to keep a running grocery list of plan-friendly foods. Or our 12-week Journal; nothing like opening a fresh book, ready to capture your daily food and drink, inspiring thoughts, and physical activity. Or perhaps a new pair of running shoes are just what you need to get you moving again.
Would a new lunch box encourage you to bring more homemade lunches to work? Don't forget the tools you may have on hand already: Maybe you need to dig out your food scale and measuring cups to restore your portions to their optimal size. Finally, who better to bring you back to the fold than your fellow members? Check out Connect on the mobile app and on our website!
Halloween can be a wicked time to stay
on Plan. Store aisles overflow with 5-pound bags of candy, your kids come home
with all their loot from parties and trick-or-treating, and at night's end
you're inevitably left with half a bowl of candy by the front door. How can you
be expected to resist your favorite candies when they are within arm's reach, no
matter where you turn? Easy! Use these sneaky tricks to wrangle all the treats.
1. Resist sales and
bargains. Don't fall for coupons
or BOGO deals. A 5-pound bag of candy on sale is still a 5-pound bag of candy.
Buy what you think you'll hand out to trick-or-treaters, and not a mini-bar
more.
2. Buy
late. The closer to Halloween
you buy the candy, the better. And once you bring it home, don't even rip open
the bag until the first trick-or-treater comes. That way, you'll have less total
temptation time to cope with.
3. Choose candy you don't
like. Hate coconut? Load up on
Mounds and Almond Joy. You get the idea.
4. Devise a game
plan. Start giving out more
candy to each costumed kid as the night wears on, so there's less left over. If
there are still remainders, get them out of the house. Give the candy away to a
food charity, collect it all and offer it to the neighbors, or bring it to work
(and drop it off in a different department!).
5. Go out on a full
stomach. If you plan to escort
your kids house-to-house, make lunch your big meal of the day, so you're not
walking around hungry with bags full of candy at your disposal. Carry a mug of
something hot to sip on, or chew minty gum. It’ll help kill your urge to sample.
6. Manage the kids'
haul. Once the candy's home,
work with your kids to decide what to do with it. Have them pick their 10
favorite pieces and save the rest for lunches and parties. And you can literally
enjoy Halloween for months – chocolate bars freeze very well.
7. Ditch the sense of
occasion. Remind yourself that
you can buy candy any time of the year. There's no need to overdose on fun-size
bars on October 31 when you can enjoy them whenever your heart desires.
8. Keep things in
perspective. Eating a little bit
of candy on Halloween doesn't make a person overweight — it's constant
overeating that can pile on the pounds. So don't assume you can't enjoy even a
single treat, especially since deprivation is a tactic that often backfires.
Track your treats, save up some SmartPoints, and enjoy!
NEW!!!!
October 31 . . .There’s still time to
enter the sweepstakes!!!
- Oprah Chai Tea Set—to help them kick back and relax with a cup of chai tea to end the day!
- Vanilla and Orange Biscotti with Pistachios recipe card—perfect for dipping into your chai tea!
- Bathrobe—plush and cozy for lounging time!
- The Power of Now—inspiration from one of Oprah’s favorite books by Eckhart Tolle.
- Adult Coloring Book with Colored Pencils—to help the winners clear their mind and tap into their creative side!
The sweepstakes wraps up at midnight on
10/31. The clock is ticking on this incredible sweepstakes….
In the Nov/Dec Issue of WWM:
Holidays made Happier. 233 ways
to eat well, enjoy the party & still lose.
The good news about your
metabolism.
Our top secrets to losing
weight during the season.
Plus.....
Success! 29 people: 1,960
pounds lost read their inspiring stories
Unlock your creativity to ease
stress & feel amazing . We show you how.
Have your cake and enjoy it, too! Delectable holiday
desserts p 88.
Green Bean
Casserole
PREP 45 MIN // COOK 25 MIN // SERVES 8
PREP 45 MIN // COOK 25 MIN // SERVES 8
| 1½ lb green beans, trimmed and cut in half
3 large shallots 2 tsp olive oil 1 c coarse, fresh bread crumbs* 1 tsp chopped fresh thyme ¾ tsp salt, divided ¼ tsp freshly ground pepper 2 Tbsp grated pecorino cheese 2 c low-fat (1%) milk 1 Tbsp salted butter 1 (10-oz) package sliced cremini mushrooms 3 Tbsp all-purpose flour Pinch ground nutmeg or cayenne |
1 Preheat oven to 350°F. Coat a shallow 1½-quart baking dish with nonstick spray. 2 Put green beans in a steamer basket; set basket in a saucepan over 1 inch of boiling water. Cover tightly and steam until beans are crisp-tender, about 4 minutes; drain and rinse with cold water. Spread beans on a large kitchen towel; pat dry. Transfer to prepared baking dish. 3 For topping, finely chop 1 shallot. Thinly slice remaining 2 shallots; set aside. Heat oil in a large nonstick skillet over medium heat; add chopped shallot. Cook, stirring occasionally, until tender, about 4 minutes. Add bread crumbs; cook, stirring occasionally, until golden, about 3 minutes. Transfer mixture to a large bowl; stir in thyme, ¼ tsp salt, and the pepper. Set aside to cool; stir in pecorino cheese. 4 To make sauce, in a microwavable measuring cup, microwave milk on High until hot, about 3 minutes; remove and cover to keep warm. Or heat milk in a small saucepan over medium-high heat just until small bubbles appear around edge of pan, about 5 minutes. Remove from heat; cover and keep warm. 5 Meanwhile, melt butter in the skillet over medium heat; add sliced shallots. Cook, stirring occasionally, until golden, about 4 minutes. Add mushrooms; increase heat and cook, stirring occasionally, until tender, about 5 minutes. Stir in flour; cook, stirring frequently, about 1 minute. Add hot milk in slow, steady stream, stirring constantly; bring to boil over medium heat, whisking constantly. Cook 1 minute; stir in remaining ½ tsp salt and the nutmeg. 6 Pour sauce over beans; toss gently to coat. Sprinkle evenly with bread crumb topping; bake until topping is golden and sauce is bubbling, 25–30 minutes. PER SERVING (¾ cup): 146 cal, 6 g total fat, 3 g sat fat, 329 mg sod, 20 g total carb, 9 g sugar, 4 g fib, 6 g prot. SmartPoints value: 4. *To make the bread crumbs, cut 1½ ounces of a baguette into slices. Pulse in a blender until coarse crumbs form.
Member
Recipes
BAKED POTATO
SOUP
6
Smart Points 200
calories
TOTAL
TIME: 30 minutes (microwave
directions)
INGREDIENTS:
2 medium russet potatoes, washed and
dried
1 small head of cauliflower (3 1/2 cups
or 16 ounces), stem removed cut into florets
1 1/2 cups fat free chicken
broth
1 1/2 cups 1% reduced-fat
milk
salt and freshly cracked black
pepper
1/2 cup light sour
cream
10 tbsp reduced-fat shredded sharp
cheddar cheese
6 tbsp chopped chives,
divided
3 slices bacon, cooked and crumbled (you
can use turkey bacon if you prefer)
DIRECTIONS:
Pierce potatoes with a fork; microwave on high for 5 minutes turn
over and microwave another 3 - 5 minutes, until tender. Or if you prefer to use
your oven, bake at 400° for 1 hour or until tender. Cool. Peel
potatoes.
Meanwhile, steam cauliflower with water in a large covered pot until
tender. Drain and return to pot.
On medium heat, add chicken broth, milk, potatoes and bring to a
boil.
Use an immersion blender to puree until smooth. Add sour cream, half
the chives, salt and pepper and cook on low another 5-10 minutes, stirring
occasionally.
Remove from heat. Ladle 1 cup soup into each bowl.
Top each serving with 2 tbsp cheese, remaining chives, and
bacon.
NUTRITION INFORMATION
Yield: 5, Serving Size: 1 cup
Slow Cooker Chicken
Burritos
|
1 can (15 oz) kidney beans, rinsed and
drained
|
|
1 can (14.5 oz) diced tomatoes with green
chilies
|
|
1 small red onion, chopped
|
|
1 clove garlic, minced
|
|
1⁄2
tsp chili powder
|
|
1⁄4
tsp dried oregano, crushed
|
|
1⁄2
tsp salt
|
|
1⁄4
tsp black pepper
|
|
3⁄4
cup chicken broth
|
|
1 lb boneless, skinless chicken thigh, cut into bite size
pieces
|
|
12 (6 to 7 inches each) whole wheat
tortilla
|
|
3⁄4
cup reduced-fat mexican cheese,
shredded
|
Place kidney beans, diced tomatoes with green chilies, onion,
garlic, chili powder, oregano, salt, and black pepper in a 3 quart slow cooker
and mix well to combine. Add chicken broth and chicken thighs. Cover and cook on
Low for 5 hours, then drain off liquid (there should be about 6 cups of
filling).
Spoon about 1/2 cup of filling down the center of a tortilla and
sprinkle with 1 tablespoon cheese. Fold up the bottom of the tortilla snugly
over the filling, then fold in the left and right edges. Roll up the burrito to
the top edge, forming a tight cylinder. Repeat with remaining
ingredients.
Per serving: 4 SmartPoints; serves 12
Weight Watchers Pumpkin
Fluff
8oz container of Cool Whip Whipped
Topping, Fat Free (thawed)
16 oz can (or 2 cups) canned
Pumpkin
1 package of fat-free sugar-free instant
vanilla pudding
Pumpkin Pie Spice to
taste
(If you don't have this you can use a
little dash of nutmeg and dash of cinnamon!)
Directions:
mix all ingredients together and divided
into six servings @ 3 SP
Peanut Butter Banana
Cups
Yields: 16 servings | Serving Size: 1
peanut butter banana cup | Calories: 69 | Total Fat: 4 g | Saturated Fat: 2 g |
Trans Fat: 0 g | Cholesterol: 0 mg | Sodium: 15 mg | Carbohydrates: 11 g |
Dietary Fiber: 1 g | Sugars: 7 g | Protein: 1 g | SmartPoints:
3
Ingredients
3/4 cup dark chocolate chips (can also be
dark chocolate cut into small pieces from a bar)
1 medium banana, peeled and sliced into
16 rounds
1/4 cup all-natural peanut butter, store
bought or homemade
1 tablespoon melted coconut oil,
(unrefined extra-virgin preferred)
16 (1.25-inch) baking
cups
Directions
Place a sheet of wax or
parchment paper on the counter top for preparation. Set the baking cups on
top.
Melt chocolate in a
double-boiler or in a small sauce pan over low heat. Allow to cool slightly. In
the meantime, combine the melted coconut oil and peanut
butter.
Add approximately 1 teaspoon
melted chocolate to the bottom of each baking cup, followed by one banana slice,
1 teaspoon peanut butter mixture, and lastly drop about 1/2 teaspoon melted
chocolate in the center of each cup. Carefully place cups on a freezer safe dish
or casserole pan. Cover and place in the freezer until set, approximately 1
hour.
NOTE: Our perfectly portioned
Peanut Butter Banana Cups thaw quickly. For best results, enjoy one at a time
after allowing to set at room temperature about 2-3 minutes. To prevent the
peanut butter mixture from softening too quickly, add 1 tablespoon powdered
sugar to peanut butter and coconut oil mixture before adding to
cups.
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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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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