MIDWEEK MINUTES December 10, 2016
Midweek
Minutes
December 10,
2016
Hello,
Winners!
Yes, it
certainly is cold! It IS supposed to be warmer for our meeting on Monday. I
hope you will all be there.
As the month flies by, we know we are super-busy with those added
occasions and to-do's that come with the holidays. Do you ever get cocky? I mean,
suppose you had a loss at the scale. Do you ever then think, "Well, I can have
that piece of fudge, that handful of nuts, that bite of chocolate, and not have
to count it because it won't show"?
This is NOT the time of year to think that way. We're NOT going to
get cocky. We're NOT going to gain all the weight back that we lost. We ARE
going to track every bite! Do you WANT to lose weight and get to your goal? Do
you want to have Christmas treats? Yes, you CAN do both. We CAN have some of
the goodies...just not ALL of the goodies. Let's face it, it's all about
moderation and substitution.
We also need to PLAN AHEAD for those special occasions. Write down
your plan. Think about your envirnoment and decide what stays and what goes.
Don't succumb to spur of the moment BLT's (bites, licks, and tastes). Be
conscious when you are eating. Don't mindlessly start on some treat and keep
going! The holidays are NOT license to overeat. There are also ROUTINES we can
establish to help us through our weight loss journey. Everyone is encouraged to work on one change you will make
this week to get you closer to your goals! Are you working on
yours?
Remember my number ONE rule. NEVER GO TO A HOLIDAY
GATHERING HUNGRY! Keep on tracking. What's going to be in your SPACES that
might distract you? What GO-TO snack will you have on hand? Notice how you are
feeling when you are tempted to grab that cracker with cheese spread! Keep your
plan in mind where alcohol is served because that lowers your defenses. Get some
exercise, and get some good rest too.
And,
above ALL, attend your meetings!!! We'll see you there! No excuses! --Zig
Member
Milestones
Total
loss
12.2
lbs.
That’s awesome! I hope you
will all come to the meeting even if you don’t weigh in because we are still
earning BLING!
Along with the stress busters in your Weekly, these tips from Gorkin can help you stay grounded amid the hustle and bustle of the season:
- Just say "no" Be realistic about how many parties you can actually attend—or want to. Remember that saying yes to every invitation can lead straight to not-so-merry burnout. Also, going to tons of parties means an overload of party food.
- Stay in your groove Carve out time for yourself—and greedily guard it. If you have a fitness routine, try to stick with it; aim to arrange holiday chores and events around your schedule, not the other way around.
- Take baby steps It's easy to feel overwhelmed by the enormity of holiday tasks, like sending out 114 holiday cards. Certain tasks are more doable when broken into chunks. For example, you could write a few cards at a time over the next few weeks, downsize your list, or send e-greetings (eco-friendly and fast!). If you have kids, enlist them to stuff envelopes and put on the stamps!
- Appoint a "designated nagger" Give your partner or a close friend permission to call you on it when you start worrying too much. Ask them to remind you to slow down, take a deep breath, and do a reality check about whatever’s stressing you out: overeating, skipping a workout, not finding the perfect gift for everyone down to your boss's cat.
- Have a “holiday draw” Sit down with your family and discuss the sources of stress and conflict that always seem to rear up this time of year. Then hand out crayons and paper, and have everyone draw pictures of your "family stress image"—a big ogre wearing a Santa hat or a giant present exploding like a firecracker, for example. "This is a great way to get out your frustration in a positive way," says Gorkin.
- Take a lavender break Light a lavender-scented candle in your bathroom and take a hot bath, or use lavender-scented bath oil. A study on lavender found that the scent helped people feel more relaxed and (bonus!) do mental calculations more accurately than other scents did.
- Walk it out Head to a peaceful park or woodland (without your phone) and focus on breathing in the crisp winter air or watching snow falling— it can actually be a form of meditation. It’s also a positive way to re-energize—fatigue can make you snappish, cranky, and definitely low on holiday spirit.
- Stroll down memory lane Fill a hatbox or shoe box with objects that are important to you, such as your child's first tooth, family photos, inspirational poems or quotes. Keep it Whenever stress looms, take out your box and enjoy the warm feelings your mementos inspire.
The holiday season
is a grueling stretch marked by party after party and finger foods galore. You
know the culprits, like avocado- and sour cream-based dips, world-cheese
platters of Brie, Camembert and Stilton, deep-fried calamari — and that’s not
even counting the beer, wine, and hard booze. As if that’s not enough, you’ve
also got employee birthdays, retirements, and engagements as further reason for
celebration at the office.
But being on Plan
doesn’t mean you need to insult your boss by passing on her prize-winning
strawberry cheesecake. With careful planning and a little bit of discipline, you
can stay on track through the holidays.
Fill your (smaller) plate
One of the simplest
ways to monitor how much you’re eating is to consolidate your food for the
evening onto one small side plate.
“Fill half your
plate with vegetables, 1/4 with a lean protein such as chicken or fish — not
fried, breaded or soaked in oil or a marinade — and 1/4 with ‘your choice’ as
long as it stays within your SmartPoints budget for the day. If you go back for
seconds, choose mostly vegetables and a serving of protein,” says Jaimie Sherry,
MS, RD, CDE, CDN, a nutritionist at New York Presbyterian Hospital and Weill
Cornell Medical College.
Be mindful about mindless grazing
According to
WeightWatchers.com nutritionist and recipes editor Leslie Fink, MS, RD,
“Anything that comes in a dip or chip basket is dangerous territory,” since it's
very easy to dip and munch without thinking about how much food you're eating
overall.
Don't try to keep
track of how many times you reach for yet another guacamole covered tortilla
chip or handful of nuts. Instead, take single items on a plate and look for more
friendlier alternatives like sushi, grilled chicken skewers, or stuffed
mushrooms.
Bellying up to the bar
Another red flag is
the open bar, offering a bounty of sugary cocktails and creamy frozen drinks,
not to mention hearty beers. But if you get looped into doing a few rounds with
your work buddies, stick to bottled, light beer or a glass of red or white wine
or sangria.
As Fink suggests,
“Think of ways to add flavor but not calories to your favorite drinks, like an
extra splash of hot sauce in a bloody Mary, a twist of lemon or lime in your
vodka, or Diet Coke with your rum.”
Mind over consumption
Instead of having a
handful of pigs-in-a-blanket, get out on the dance floor and practice your
best Dancing With the Stars moves for some added activity. Or, how about
just chatting with the guy in finance you never see. By keeping your mouth and
hands occupied with things that don’t involve food or booze, you’ll end up
consuming less of both.
| More Office Party Tips... |
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Jaimie Sherry, New York Presbyterian and
Weill Cornell Medical College nutritionist, also recommends the following:
-Don’t go hungry. People often skip meals or eat less before the big event. But you're more likely to consume more than normal if you haven't eaten all day. -Exercise the day of the party. Feel good about yourself, burn extra calories, and remind yourself that you're making positive choices. -Determine ahead of time at least two ways of turning your attention away from food. If you're going to have an alcoholic beverage, enjoy it at the end of your meal. Don’t let your glass of wine determine how much you're going to eat. |
Fitting in Fitness at
Christmas
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Article By: Sophie Wale
www.weightwatchers.com
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The party season is in full swing,
so is it actually possible to include exercise in our seasonal celebrations?
Here are tips from Community users around the world.
Whatever holiday you're celebrating, chances are, you'll be spending time eating and drinking with friends and family throughout this week. Before you blow off your fitness routine until the new year, read over the ways Community users find time to exercise over the holidays. Here are some of our favorite tips we gathered from people around the world. Running You don't have to join a gym to go for a run or a walk. If you can't manage to squeeze it in during your working week, why not head out at the weekend? On a crisp, fresh morning, there is nothing more exhilarating than being in the outdoors. "I'm planning on going for a run on Christmas morning so that I feel fresh, and virtuous for the rest of the day!" "My husband and I are going to do a 10-mile run in the morning. Then I won't feel so bad when we go over to his family and eat and eat and eat! It's important to keep up your level of exercising as you will be eating and sitting around more during the holidays." "I go running either straight after work or in the morning. I find it a flexible activity, since I can go as often or as little as I want to." Walking Going for a walk on Christmas Day is a great way to work off those little indulgences, and it's a great way to get the family off the couch and out in the fresh winter air. "I'm planning on keeping up my exercise routine over Christmas. It's the best way for me to de-stress — even if it's a walk with the kids to get outside." "One of the best parts of Christmas Day is the long walk after lunch. Wrap up in a big scarf and gloves, rope in family members and walk for an hour then return all refreshed and ready to be warmed up with a low-fat hot cocoa!" Exercising at home It's highly likely that you've got a workout video tucked away in your collection, a pair of dumbbells under your bed, or a jump rope neatly tied in a drawer. Dust them off and get them out, it's easier than you think to fit in some exercise in the comfort of your own home. "I will do my exercise video then lots of walking over Christmas." "I have a treadmill which I use daily, I walk my dog twice a day and also do toning exercises so I will try and keep it up. I'll need the exercise to counteract the Christmas desserts!" Dance fever There's plenty of boogieing to be done over the festive season, so get on the dance floor early and show everyone what you're made of. Not only will you be earning yourself some activity POINTS® values, but more dancing means less nibbling and drinking! "I play a CD and dance to it. I don't want to feel like I have to start all over again in the New Year." "I'll put on a CD and dance for an hour before I go out for any meals." "I teach line dancing, and although my classes will close over the holidays, there are so many socials to go to that I will do more dancing than ever. Ice skating It's great fun and a fantastic all-around workout. You can go with your friends for a fun day out, or make it a romantic occasion with a loved one. Look up local rinks in your area in the phone book online. |
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
Herb-Crusted Rib
Roast
Our herb-crusted
roast makes a wonderful holiday dinner. Turn leftovers into flavorful steak
sandwiches or eat some for breakfast with scrambled eggs.
Ingredients
4pound(s)uncooked
lean whole beef rib(s), trimmed of visible fat
1
1⁄2tsptable salt
1⁄2tspblack
pepper
2clove(s)garlic
clove(s), minced
1⁄4cup(s)Dijon
mustard
2Tbsplight
mayonnaise
1
1⁄2tsphorseradish sauce
1⁄4cup(s)fresh parsley,
chopped
2Tbspfresh thyme,
chopped
2Tbspdill, fresh,
chopped
Preheat oven to
375°F. Season roast with salt and pepper.
Step
2
In a small bowl,
combine garlic, mustard, mayonnaise and horseradish. In another small bowl,
combine parsley, thyme, dill and 1 tablespoon of mustard
mixture.
Step
3
Place meat,
rib-bone down, in a roasting pan; coat top with remaining mustard mixture and
cook meat until an instant-read thermometer inserted in center of roast
registers 110°F. Coat roast with remaining mustard mixture and press herb
mixture onto mustard with your hands.
Step
4
Continue cooking
roast until a thermometer inserted in center of meat registers 140°F for medium,
or longer until desired degree of doneness. Cover loosely with foil and then let
stand 20 to 30 minutes before carving into 12 thick slices. Yields 1 slice per
serving.
Mini Chocolate Chip
Cookies
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2 tbsp butter, softened
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2 tsp canola oil
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1⁄2
cup dark brown sugar
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1 tsp vanilla extract
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1⁄8
tsp salt
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1 large egg white
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3⁄4
cup all-purpose flour
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1⁄4
tsp baking soda
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3 oz semi-sweet chocolate chips
Preheat oven to 375 degrees F (190 degrees C).
In a medium bowl, cream butter, oil, and brown sugar
together.
Add vanilla extract, salt, and egg white. Mix
thoroughly.
Mix flour and baking soda and add to creamed mixture. Mix
well.
Add chocolate chips and stir to distribute evenly.
Drop dough by rounded half teaspoons on a nonstick baking
sheet.
Bake cookies for 4-6 minutes.
Cool on a wire rack.
Per serving: 3 SmartPoints for 2 cookies
Cheesy Potato
Bake
Yields: 8 servings | Serving Size: about
3/4 cup | Calories: 193 | Total Fat: 5 g | Saturated Fat: 3 g | Trans Fat: 0 g |
Cholesterol: 18 mg | Sodium: 287 mg | Carbohydrates: 25 g | Dietary Fiber: 3 g |
Sugars: 5 g | Protein: 2 g | SmartPoints: 7 |
Ingredients
1 cup low-fat milk
2 tablespoons
cornstarch
2 pounds potatoes, sliced
thin
4 ounces shredded low fat cheddar
cheese
4 ounces shredded low fat Swiss
cheese
1 cup nonfat Greek
yogurt
1 teaspoon fresh thyme
leaves
1/2 teaspoon salt
1/2 teaspoon freshly ground
pepper
Directions
Preheat oven to 400 degrees
F. Lightly spray a 9x13 baking dish with cooking spray. Add the potatoes to the
dish and season with salt and pepper. Combine the cheeses in a
bowl.
Combine the milk and
cornstarch in a medium saucepan and bring to a boil. Boil, while whisking
continuously for about 1 minute. Turn off he heat and add half the cheese and
the yogurt. Stir in the thyme and season lightly with salt and pepper. Pour the
sauce over the potatoes.
Cover and bake for 30
minutes, until bubbly. Uncover, sprinkle with remaining cheese and bake for 15
more minutes, until potatoes are tender when pierced with a knife and cheese is
browned and bubbly. www.skinnyms.com
Bubble up
lasagna
Serves: 6
9SP/8PP per serving
Ingredients
1 7.5 oz package of biscuit dough, I buy
the great value (4 pack) in the U.S, if you can't find them then use the bigger
pillsbury biscuits and weigh out 7.5oz
1 lb cooked extra lean ground
beef
1 cup diced red onion
1¼ cup light (reduced fat) pasta
sauce
1 Tbsp italian herb seasoning mix (or a
blend of basil & rosemary)
½ cup light ricotta
cheese
1.5 tsp pesto (optional) but adds a nice
taste
2 Tbsp liquid egg
whites
¾ cup fat free cottage
cheese
1.5 Tbsp finely grated parmesan
cheese
½ cup light shredded mozzarella
cheese
Instructions
Cook and drain your ground
beef.
Preheat oven to 375F, spray a 9x13
casserole dish with some coking spray.
Dice your onion, in a bowl mix your
ground beef, onion, pasta sauce and seasoning together.
Cut up your 10 small biscuits into 6
small pieces each (60 pieces in total)
Pour half of your meat mixture into the
bottom of your dish.
In a small bowl mix your ricotta, egg
whites and pesto together, drop by small spoonfuls onto meat mixture and spread
around covering as much as you can.
Evenly place your small biscuits pieces
on top of your ricotta.
Add the remaining meat mixture, then top
with your cottage cheese. Sprinkle parmesan cheese on top.
Bake in oven uncovered for 25 minutes,
remove from oven, sprinkle your mozzarella cheese on top and return to oven for
10 minutes.
Cut into 6 equal servings, each serving
weighs approx 9-10oz, 9 smart points per serving, 8 points
plus
Nutritional info per serving.. Calories
332,.. Fat 13.1g,... Sat fat 5.4g, .. Carbs 24.2g.. Fiber 2.2g... Sugars
3.6g,... Protein 28.4g
*Please note, I use the WW recipe builder
to get my point value, and I also use my fitness pal to get the nutritional
numbers, products can vary and I can only get the point values for recipes based
of my products, if you get a higher or lower number then it is most likely due
to product brands..
www.drizzlemeskinny.com
Skinny Chai
Cookies
Yields: 2 dozen cookies | Serving Size: 2
cookies | Calories:185 | Total Fat:8.9 g | Saturated Fat: 6.5 g | Trans Fat: 0 g
| Cholesterol: 24 mg | Sodium: 494 mg | Carbohydrates: 24.1 g | Dietary Fiber:
0.7 g | Sugars: 9.1 g | Protein: 2.4 g | SmartPoints: 8 |
Ingredients
1/4 cup unsalted butter,
softened
1/4 cup coconut oil, solid
state
1 cup sucanat
1 egg
1/4 tsp vanilla
1 1/2 tsp cinnamon
1/2 tsp cardamom
1/2 tsp ginger
1/4 tsp allspice
1/8 tsp black pepper
2 tsp baking powder
1 3/4 cup whole wheat
flour
Directions
In a large mixing bowl,
combine the butter, coconut oil, and sucanat. Cream the ingredients together
with a fork or hand mixer until smooth.
Add the egg and vanilla and
mix well.
Next, add the cinnamon,
cardamom, ginger, allspice, black pepper, and baking powder. Mix until well
combined. Finally add the flour 1/2 cup at a time and mix until completely
incorporated.
Cover mixture with plastic
wrap and chill in refrigerator for 30 minutes.
Preheat oven to 350 degrees
Fahrenheit and line 2 baking sheets with parchment paper. Remove chilled dough
from refrigerator and begin to roll dough into balls. (Each ball of dough will
be approximately 2 teaspoons).
Place balls of dough on the
baking sheet and gently flatten with a fork. Sprinkle with additional sucanat if
desired.
Bake cookies for 10 minutes.
Allow cookies to cool before serving.
www.skinnyms.com
Lightened up almond crescent
cookies
Author: Drizzle
Serves: 36 2SP each
Ingredients
⅓ cup light butter (room temperature) I
used Gay Lea light (pictured below and I showed you the nutritional info so you
can compare with maybe a different brand)
⅓ cup 0% plain yogurt, greek or reg (I
used Skyr by PC available in Canada)
¼ cup sugar
1 tsp almond extract
1 tsp vanilla extract
1¼ cup flour
1 cup almond flour
(meal)
3-4 Tbsp icing sugar (confectionery
sugar)
Instructions
Preheat oven to 350F, line a large baking
sheet with parchment paper.
In a bowl cream together your butter,
sugar and yogurt. Add in your extracts.
Slowly sift in your flour and then your
almond flour. Dough will be crumbly.
Using your hands form into a few small
dough balls.
Take about 1 Tbsp of dough at a time and
shape into your cookies, place on baking sheet.
Bake in oven for 18-20 minutes cookies
should be a golden brown on the bottom.
Let cool 10 minutes then dust with your
icing sugar.
Makes 36 cookies, 2 smart points each or
1 point plus. Cookies best stored in fridge after first day.
Nutritional info per cookie..
Calories..55.. Fat 3g...Sat fat 0.7g... Carbs 5.8g... Fiber 0.5g.. Sugar 2.1g ..
protein 1.2g www.drizzlemeskinny.com
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