MIDWEEK MINUTES November12, 2016
Midweek
Minutes
November 12,
2016
Hello,
Winners!
Everywhere I look online, I
find articles on how to get through the holidays and not gain weight, and they
make it sound pretty simple. The answer everyone seems to throw around when
thinking about managing weight is to eat less and exercise more. That sounds
good, but we all know there is more than meets the eye to managing our weight
especially during the holiday season. That got me thinking...you
know, there is an old saying which can be modified for weight management around
these holiday times: "An ounce of prevention is worth a pound of cure."
During these next two months, our lives are even more
jam-packed than normal. Time is at a premium. Tasty treats are everywhere we
go. At our meetings, we have been talking about making realistic goals for the
holidays. Some of our members want to keep losing weight; some think that
maintaining their weight loss thus far is a realistic goal for them that
losing.
Whatever your
goals are, let's rework that old saying. Dr. Samuel Klein says, "An ounce of
prevention is worth a pound of weight gain." Whether you want to continue to
lose weight or just not gain over the holidays, let's try some of these
tips.
1. ACTIVITY:
IT'S A GIFT YOU CAN GIVE TO YOURSELF. It's tough to stick to a normal routine
during these next two months; however, whether you are shopping, cleaning for
guests, putting up holiday lights, traveling, or just rushing off to ballgames,
anytime you are active, this is better than sitting. When you can, keep doing
your workout routines because you know that not only is it important to you, but
it's important FOR you...and can keep you balanced. Give yourself the gift of
being active as much as you can.
2. FOOD: BE
AWARE OF WHAT YOU ARE EATING.
Let's face
it...it's everywhere...and even when you can't see it, you can sure smell it.
Don't waste your POINTS on junk! For example: Don't eat those store-bought
dinner rolls or that can of cranberry sauce. Go for what you really want and
then take only half of a portion. Then, REALLY enjoy it...NO GUILT... and get
away from the food table. If you think you want more, it's good to wait 15-20
minutes to let your stomach know you ate. Oh, and be sure to track your
POINTS.
3. TIME: ENJOY
THE SEASON. It's busy this time of year...we know that. We get stressed. We
eat. We get tired. We eat. We get emotional. We eat. We let down our defenses.
We eat. It's cold out. We eat. Well, it's a special time of year...and we
think we deserve to over-indulge. We OVEREAT! After all, we try to make
everything perfect. (It has to be perfect, or ...or WHAT? What's the worst that
could happen?) We are not perfect. Can you learn the word "NO"? What's wrong
with figuring out your priorities and not overloading yourself? Not a thing?
Plan what you can...get lots of rest...learn to delegate...and enjoy the
season.
I don't want
anyone to come out of the holiday season with a weight gain. It's not that the
scale that is our enemy (it's just a piece of metal). We can be our OWN
enemies. Remember what the holiday season means to you and embrace THOSE things
instead of food. I found a writer named Karly on the internet, and I quote this
paragraph.
"You can
have meaningful holidays while also zipping up your jeans in January. Holiday
overwhelment, debt and weight gain are all symptoms of disconnect: a broken
link between what you truly desire and the obligations that keep you from
honoring them. The solution is self-care: balancing nurture (indulging in the
delights of the season that create a rich, holiday feel) with structure (setting
limits so that you don’t overindulge, whether it be on desserts, gifts, or too
many activities.) This is empowered, authentic
living."
I hope one of
the things you truly desire includes coming to meetings...not out of obligation,
but as important self-care.
Hope to see
you this week! --Zig
Planning is key—but you know what can happen to the best-laid plans when they bump up against reality! Late nights and less downtime can sap your energy, which can dent your motivation, which can make less-than-optimal choices seem more alluring. You get the picture. So it helps to have a plan not only for your goal, but for the things that can trip you up along the way.
For starters, be realistic about how many dinners, happy hours, and cookie swaps you can (and want to) attend. Become best friends with your calendar. Along with noting the parties and holiday events, block off time for activity, sleep, and for yourself.
Then use these tactics to help you cruise through seasonal roadblocks.
Holiday hitch: Parties
- Plan the day of the event itself. Will you be active that morning? What will you eat that day before and/or after the event? Having a small meal before the party can help curb the urge to overindulge once you're there.
- Skip the booze, alternate it with water, or try a little cranberry juice topped off with club soda and a twist of lemon.
- Tempted by trays of high SmartPoints finger foods? Don’t sink into the sofa with a plateful. Get up and mingle. Or hit the dance floor and earn some FitPoints values.
- Don't shop when you're hungry. Ever. Before you go, eat a small, healthy meal with some protein.
- Wear a pedometer or an activity monitor like Fitbit while you walk the mall to inspire you to stay the course.
- Pack a couple of healthy, nonperishable snacks if it'll be a long day. And remember to take a water bottle.
- No time to slave away over a hot stove? Put your slow cooker to work.
- Stick with familiar, basic, healthy—and fast—recipes. Get delicious last-minute meal ideas to see you through rushed evenings.
- Double-batch when you cook staple ingredients—chicken breasts, rice, sweet potatoes—so you can make two meals from one.
When it comes to holiday cooking, Virginia Willis walks a fine
line between lightening up classics and delivering on everyone’s expectations.
“Cooking for Thanksgiving is not just about the bounty of the meal,” says the
author of Lighten Up, Y’all. “It's keeping everyone's psychological
attachment to a particular favorite sacred.” Amp up the health factor while
keeping holiday traditions intact with tips from this Southern chef.
Make invisible swaps
“Most celebration comfort foods are really rich—there’s always
more butter involved than normal, or an extra blob of cream. But it doesn’t have
to be all or nothing: Trim a little here, a little there. For example, if a
recipe calls for sour cream, I replace half with 2 percent or 0 percent Greek
yogurt. Adjustments can be made without impacting the end result, and those
small changes add up to a healthier dish.”
Use big flavors
“Fresh ingredients taste so much better. Buy fresh whole sweet
potatoes, not a can of yams. And if you’re removing fat, add flavor somewhere
else. I’ve made a shift in my cooking to really focus on that umami flavor—it
makes your mouth happy. Sweet potatoes respond fantastically to going savory,
and the pears in this recipe add sweetness for people who expect that.”
Rely on tools
“Instead of free pouring from a bottle of oil when cooking, I use
a food-safe spray bottle with a trigger, and I know that three squirts is a
teaspoon of oil. I’ll squirt the skillet, then use a silicone brush to
completely coat the bottom. The flavor truly doesn’t suffer no matter what
you’re sautéeing. You get delicious results.”
Spread the love
“Pecans are a very traditional Southern nut. I find that leaving
them out of a recipe is a miss, but you can use less by chopping them finer and
spreading them out more. You take a bite and you get the hit of the crunchy
pecan topping, but it’s a more healthful amount.”
Choose wisely
“There are certain flavors that only come with the presence of
butter. By the time you mess around to make a pound cake healthier—using whole
wheat flour, less sugar and butter—it’s not going to taste like Mama’s. I won’t
pass up something that’s delicious just for the sake of saving a few calories.
Instead, I’ll adjust my portion size and increase my exercise.”
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.
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
Skinny Pizza Wrap
Serving size: 1
wrap
Ingredients
1 Flatout®
Flatbread Soft 100% Whole Wheat Wrap
3 Tbsp Ragu® Light
Pizza Sauce
½ Tbsp Italian
seasoning
17 slices turkey
pepperoni
¼ cup low
moisture, part-skim, shredded mozzarella cheese
Instructions
Spread pizza sauce
on wrap.
Top sauce with
Italian seasoning, pepperoni slices and sprinkle with cheese.
Roll wrap tightly.
You can eat this cold or pop it in the microwave for 1:30 minutes or until the
cheese melts.
WWP+: 7
points
Skinny Lobster Roll
Yield: 4
servings
Serving size: 1
roll and ¾ cup lobster mixture
10 oz lobster meat
(or imitation), cooked + chopped (about 3 cups)
½ cup cherry
tomatoes, chopped
¼ cup celery,
finely chopped
3 Tbsp light
mayonnaise
2 Tbsp green
onion, chopped
2 tsp fresh
tarragon, finely chopped
1 tsp fresh lemon
juice
⅛ tsp black pepper
4-8 leaves from
leafy lettuce
4 wheat Bolillo
rolls with centers hollowed out OR New England style hot dog buns
Instructions
Combine first
eight ingredients in a medium size bowl.
Place leafy
lettuce in buns. Spoon the lobster mixture into each bun (about ¾ cup) and
serve!
WWP+: 5
points
Creamy Corn Chowder
Yield: 6
servings
Serving size:
Heaping ¾ cup
Ingredients
4 slices
center-cut bacon
2 tablespoons
unsalted butter
1 onion, diced
1 red bell pepper,
diced
2 tablespoons
white whole wheat flour
2 cups skim milk
1 (14.75-ounce)
can cream-style corn
1 (12-ounce) bag
frozen yellow corn
⅛ teaspoon cayenne
pepper
¼ teaspoon salt
black pepper, to
taste
½ cup reduced-fat
sharp cheddar shredded cheese
Instructions
Preheat the oven
to 400° F. Line a rimmed baking sheet with foil, and place a cooling rack on top
of the foil.
Lay the bacon
strips on the rack and bake until desired crispiness, 10-15 minutes.
When cool enough
to touch, crumble the bacon and set aside.
Heat a large pot
over medium heat and add the butter. Once melted, add the onion and red bell
pepper, cooking for 8-10 minutes until softened. Reduce the heat to medium-low.
Stir in the flour,
and cook for 1 minute.
Stir in the milk,
creamed corn, frozen corn, cayenne, salt, and black pepper. Cook for 15-20
minutes, until heated through, stirring frequently.
Stir in the cheese
and crumbled bacon, until the cheese is melted.
SmartPoints:
9
Twice-Bake Sweet
Potatoes
INGREDIENTS
4 medium sweet potatoes
½ tablespoon extra virgin olive
oil
½ cup plain, nonfat Greek
yogurt
2 tablespoons brown
sugar
1 teaspoon cinnamon
½ teaspoon nutmeg
2 tablespoons chopped
pecans
64 mini
marshmallows
» Preheat the oven to 375°
F.
»» Wash the potatoes and dry them on a
paper towel, then poke several holes in them with a fork, and brush the oil on
the outsides of them.
»» Wrap each potato in foil, place them
on a baking sheet, and bake until fork-tender, 40-60 minutes.
Reduce the oven temperature to 350° F
after taking the potatoes out of the oven.
»» When the potatoes are cool enough to
touch, cut them in half lengthwise, and scoop out the centers into a large
mixing bowl.
»» Add the yogurt, brown sugar, cinnamon,
and nutmeg to the mixing bowl with the scooped-out potato centers. Mix in a
stand mixer (or handheld
mixer) until smooth.
»» Evenly spoon the mixture back into the
potato skins, and top with chopped pecans and 8 mini
marshmallows.
»» Bake for 10 minutes, or until the
marshmallows are toasted and melting.
1 filled potato half =
4 SP
Zig's "Killer"
Cranberry Relish
1 bag cranberries
2 apples
2 oranges, peeled or not
1 15 oz. can pineapple chunks,
drained
Process all the above in your food
processor..
Add 1-2 pkgs dry SF red jello (I like
cherry)
Mix together and refrigerate.
YUMMO!
Top with Cool Whip if you
want!
0 PP
vlaues!!!
Pumpkin Pie
Dip
Servings: 12 • Serving Size: 1/2 cup •
Points+: 3 pts • Smart Points: 5
Calories: 105 • Fat: 4 g • Protein: 2 g •
Carb: 21 g • Fiber: 1 g • Sugar: 17 g
Sodium: 10 mg • Cholesterol: 1
mg
Ingredients:
15 oz can pumpkin
3/4 cup brown sugar, not
packed
1 tsp vanilla
1/8 tsp cinnamon
1/8 tsp pumpkin pie spice (or more to
taste)
6 oz 0% Greek yogurt
(Fage)
8 oz Truwhip
cut up apples, for
dipping
Directions:
Mix pumpkin with brown sugar, vanilla and spices, blend well. Mix in
yogurt. Fold in Truwhip and chill in refrigerator
Another Green Bean
Casserole
2, 14.5 oz cans french-style cut greens beans, drained
well
1 small can 98% fat-free cream of mushroom soup
Salt & pepper to taste
Garlic powder to taste
1 cup French's® Original Fried Onions
Spray a
2 quart or 9x9 casserole dish with fat-free cooking spray.
Combine
green beans with soup in a mixing bowl. Add seasonings.
Spread mixture into the casserole dish and
top with slightly crushed fried onions.
Bake at
350°F for 20 minutes, or until heated throughout and top is golden
brown
(Didn’t
get to figure the PP for this, sorry)
SAVE FOR THE
HOLIDAYS 
Chocolate Peppermint
Pretzels
Yield: 20
servings
Serving size: 3
pieces
30 pretzel rods,
broken in half
2 ounces baker’s
white chocolate
2 ounces baker’s
semi sweet chocolate
4 red and white
peppermints, crushed
Instructions
Line 2 baking
sheets with parchment paper or a silicone baking mat.
Melt the two types
of chocolate according to package directions.
Transfer both
types of chocolate to 2 sandwich size ziplock bags and make a small cut at the
tip.
Drizzle 30 pieces
with the white chocolate, and 30 pieces with the semi sweet chocolate.
Top them evenly
with the crushed peppermints
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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group!
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