MIDWEEK MINUTES December 17, 2016
Midweek
Minutes
December 17,
2016
Hello,
Winners!
I hope you are all warm and safe this wintery weekend! I had to
drive up to Hastings Convenient Care this morning. My cold came back as
bronchitis...so yeah...the roads were horrible, but I am safe at home now...with
antibiotics!
Perhaps you have some last minute shopping to do. Perhaps you are
having a celebration with family. Be safe out there today and tonight. The
weather is supposed to be better on Monday, and I hope I will see you all
there. If you can come to the meetings this week, remember some M&Ms!
No, not these guys...
I mean MEETINGS, MOVEMENT, MOMENTUM, MOTIVATION, and MORE that we
get from Weight Watchers. However, if you are thinking of indulging in those
chocolate guys up there, remember this:
JUST ONE LITTLE
M&M?
"M&M's are really football fields." What does this mean? To find out, walk with a 50 cent bag of plain M&M's onto a football field. Open the bag, takeout one little M&M at the back of the end zone. Eat this one M&M! It will last in your mouth about 10 seconds. Start to walk off your M&M by striding across the football field all the way into the far end zone (120yards).
Congratulations! You've just burned off one M&M.
Now turn around and look back at the goal post. If you're willing to walk another football field, enjoy your second M&M. Just remember, there are 53 to 55 of those little sugar coated chocolates in the 50 cent M&M bag.
This wasn't written to depress you, but, hopefully it will at least make you think the next time you pick something up that you should think twice about. Are you willing to spend the time and energy to burn it off?
~~ By the way, one peanut M&M equal two football fields.
~~ Potato chips and Doritos equal two football fields each chip.
~~ Chocolate chip cookies, depending on their size, equal 8-15 footballfields.
~~ A Snickers bar equals 50 football fields.
~~ Miller or Bud Lite equals 18 football fields.
~~ If you choose a regular Miller or Bud ~~ that equals 36 football fields.
~~ A Big Mac, Fries and Shake are 240 football fields or five straight hours of walking.
"M&M's are really football fields." What does this mean? To find out, walk with a 50 cent bag of plain M&M's onto a football field. Open the bag, takeout one little M&M at the back of the end zone. Eat this one M&M! It will last in your mouth about 10 seconds. Start to walk off your M&M by striding across the football field all the way into the far end zone (120yards).
Congratulations! You've just burned off one M&M.
Now turn around and look back at the goal post. If you're willing to walk another football field, enjoy your second M&M. Just remember, there are 53 to 55 of those little sugar coated chocolates in the 50 cent M&M bag.
This wasn't written to depress you, but, hopefully it will at least make you think the next time you pick something up that you should think twice about. Are you willing to spend the time and energy to burn it off?
~~ By the way, one peanut M&M equal two football fields.
~~ Potato chips and Doritos equal two football fields each chip.
~~ Chocolate chip cookies, depending on their size, equal 8-15 footballfields.
~~ A Snickers bar equals 50 football fields.
~~ Miller or Bud Lite equals 18 football fields.
~~ If you choose a regular Miller or Bud ~~ that equals 36 football fields.
~~ A Big Mac, Fries and Shake are 240 football fields or five straight hours of walking.
And, baby, it’s
TOO cold outside today to go walk a football field! So, make healthy choices.
Move a little bit in the house, unless you make it out to a mall. Don’t
worry...the cold is short-lived, and we’ll see you all at the meeting! --Zig
Jingle those bells for these Member
Milestones!
Total
Loss
-9.8
lbs.
Worried about how you'll make it through to the New Year without undoing all your hard work? No need. Between our tools, the flexibility of the plan, and a few smart mental shifts, you make it through the month feeling good about yourself.
The first thing to do, of course, is be realistic: You probably won’t have time to lovingly to wrap all your gifts with handmade paper and elaborate bows, someone will push food on you (here’s how to handle), and a batch of your famous sugar cookies will scorch on the bottom. Your Weekly gives you a fresh way to think about how you think, so that you’re able to face such challenges realistically, creatively, and positively.
Next, turn that revised, fresh thinking into smart actions:
If you haven't done so already, take a few minutes to download the Weight Watchers Mobile app for iOS and Android so you can stick with the tools, recipes, restaurants, and, of course, the encouragement of Connect, our social network.
No matter how motivated you are, this is a difficult time to make drastic changes. Keep it simple and celebrate small victories like remembering to pack a healthy snack for work so you’re less distracted by the holiday candy. You might consider keeping your weight loss on hold during the holidays or even allowing yourself a small gain—that can help you feel less pressure. And it’s way better to control your choices than to be too rigid, find yourself feeling deprived, and then overdoing it.
It’s pretty simple: The more often you track what you eat, the greater your chance of staying on plan. So track as well as you can. We know sometimes life can get a bit busy; that’s why the Tracker features lots of shortcuts that help streamline tracking. If all else fails, snapping a photo of your meal can help you keep tabs on what you eat—especially during times when it’s most challenging.
Stocking
Stuffers for you!!!
Busting the Top 5 Excuses to Overindulge During the Holidays
Strategies to Cope
with Holiday Eating
-- By Becky Hand, Licensed & Registered Dietitian
-- By Becky Hand, Licensed & Registered Dietitian
‘Twas the night before Christmas, when all through the
house,
Everyone was eating…even the
mouse!
The most wonderful time of the year is back, and that
means one thing: notorious holiday parties! Between the office buffet,
neighborhood open house, family gatherings, religious festivities, and community
get-togethers, sticking to a healthy eating plan becomes, well, difficult to say
the least.
The reason? Simple. Tempting, high fat, calorie-laden dishes are the common denominator of almost every holiday celebration. And excuses for overindulgence are as easy to find as holiday cheer.
Check out the following excuses. If any of them sounds
familiar, don’t worry. SparkPeople has the strategies to help you deal with
these excuses, and still enjoy the holiday season.
Excuse #1: The food looks and tastes so good! How can I
resist?
It’s true—there will be plenty of terrific foods. But will
you feel good after you eat them? Imagine yourself overindulging. How do
you feel afterwards? Was the taste really worth it? Could you have received the
same pleasure with a smaller amount?
Excuse #2: It’s a special occasion. It only comes once
a year.
The holidays only come once a year, but the parties,
events, and gifts of food never seem to end! Stop and decide which ones are
really worth the splurge. When it is time for the splurge, bank calories from
earlier in the day.
Excuse #3: Everyone else is eating. The hostess will be
offended.
Just because everyone is eating does not mean that you
have to eat everything too. Choosing smaller portions shouldn’t offend anyone.
Remember, “If you half-it, you can have it.” And sometimes it may be necessary
to “just say no”.
Excuse #4: I should offer desserts to the company in my
home.
Keeping your favorite desserts at home usually spells
trouble. When treats are in the house, more of the dessert usually ends up in
you, rather than your guests. Therefore, keep some low fat, low-calorie
alternatives on hand. Make a trip to your local library and flip through the
healthy holiday cooking magazines and books for other creative
alternatives.
Excuse #5: I’ll get back to my healthy eating plan
tomorrow.
This thinking is okay, as long as it is realistic.
Make sure an occasional splurge does NOT become a repeated excuse (or turn into
“next week” or “next month”).
Putting It All Together…
The best defense against holiday eating disasters is a
combination of both planning and
strategy:
1. Take inventory. Identify all the situations
that make it difficult for you to eat healthy during the holiday season. Is it
office parties? Food courts at the shopping mall? Family gatherings? Extra
baking and cooking at home?
2. Plan a system of attack. For example:
- Bring a low calorie appetizer to the office party.
- Don’t go shopping on an empty stomach.
- Use healthier substitutions and make a low-calorie, low-fat dessert for the family gathering.
- Budget calories throughout the day, so you can afford to spend a few more at the party.
- Burn extra calories in a longer-than-usual exercise session. Some research shows that adding just 10 more minutes of intense exercise to your usual workout can stave off holiday weight gain.
- Stay focused by getting 7-8 hours of sleep nightly.
4. Stay positive. Everyone makes mistakes, so
there will be times when even the most disciplined person will slip. Don’t worry
or stress during these mishaps—it is critical to get back on track. Staying
positive is half the battle.
Remember, armed with a good plan and a positive
attitude...
You
will be nestled all snug in your bed,
While visions of carrot sticks (and low-calorie dip) dance in
your head.
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.
Christmas Survival Guide
Stay On Track Throughout the Holiday
-- By SparkPeople
-- By SparkPeople
Holidays revolve around food and family, but Christmas actually has its roots in a feast. December 25 officially became the day for Christians to celebrate the birth of Jesus around the fifth century, but the Romans held winter festivities and feasts around that time, including the "Yule" holiday, which involved setting large fires. The traditions merged as time passed, bringing us the Yule log and the special importance placed on food.
Christmas is a time of joy and family celebration. Many of our favorite memories come from time spent with Mom baking holiday cookies or making gingerbread houses. Although Christmas represents serious temptation for a dieter, following these tips will help you succeed instead of "starting over" after the New Year.
Holiday Parties
If you don't eat Aunt Ethel's cookies, you feel rude…but you know just looking at them puts a pound on each thigh!
- Make sure you grab a quick snack before the party starts, so you won't feel famished.
- Decide ahead of time how many cookies you're going to have. Make up for the extra calories through the rest of the day—eat an open-face sandwich with only one piece of bread and have some salsa on your baked potato instead of sour cream and butter.
- Make your own healthy foods to bring to the party. At least you'll know there is something there that won’t blow your diet.
- To get around it, volunteer to be a judge of this year's dessert contest. Judges have just one bit of each treat before deciding which is best. Not willing to judge? Take one spoonful instead of a full piece.
Around this time of year, everyone invites you to lunch—friends, family, co-workers. From heavy Italian sauces to tacos, you know your diet is going to go downhill before you walk in.
- Stay away from anything that says: Creamy, Crispy, or Fried. Order your sauces on the side and ask for a box before your meal begins. Put half of the meal into the box before you start eating. That way, you can still be a part of the clean plate club without overdoing it.
When you’re busy wrapping gifts, last minute shopping, cooking, entertaining—and don't forget about the party hopping—your exercise routine…well, what exercise routine? Try something new with your family and friends this year—get outside and be active. It's fun, it's festive, and it's a great calorie burner.
- Winter brings unique exercise opportunities that you can’t experience any other time of year. From ice skating to snow skiing, there are calorie-burning opportunities everywhere you turn!
- Burn 84 calories ice skating for 10 minutes. Burn 96 calories playing hockey for the same amount of time.
- Cross-Country skiing is one of the best all-around exercises out there. Burn 96 calories in 10 minutes while working both your upper and lower body. Downhill skiing burns 72 calories.
- Using a snow blower burns 54 calories in 10 minutes while shoveling snow burns 72.
- Another great winter exercise is Snow Shoeing. You can burn 96 calories in 10 minutes. This is also a great wintertime activity for expecting mothers because there is a low risk of falling compared to skiing.
Member
Recipes
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)
Shopping Tips
Diced frozen hash brown potatoes can be found in the freezer section of most supermarkets. They come diced and contain no fat, just potatoes. Diced potatoes work much better for this recipe than shredded ones.
Trader Joe’s sells (8 oz) packages of
Black Forest ham. It’s uncured and contains ‘no nitrates.’ In addition, most
health food markets sell this type of ham. Or, use your favorite lean ham such
as Oscar Meyer.
Whenever a recipe calls for using eggs, I
love Eggland’s Best eggs! They have less saturated fat, less cholesterol, more
Vitamin D, more Vitamin E and double the Omega 3 than regular eggs. Most
supermarkets see them in the egg aisle.
Weight Watchers
SmartPoints 4
Hungry Chick Chunky Soup
1/10th of recipe
(about 1 cup): 150 calories, 1g total fat (0.5g sat fat), 570mg sodium, 15g
carbs, 4.25g fiber, 5g sugars, 20.5g protein
SmartPoints™ value
2*
Cook: 3 to 4 hours or
7 to 8 hours
Ingredients
1 1/2 lbs. raw boneless skinless chicken
breasts, halved
1/2 tsp. salt
1/8 tsp. black pepper
Two 14.5-oz. cans (about 3 1/2 cups)
fat-free chicken broth
One 15-oz. can cannellini (white kidney)
beans, drained and rinsed
One 14.5-oz. can stewed tomatoes (not
drained)
2 cups bagged coleslaw mix
2 carrots, chopped
1 small onion, finely diced
1 cup frozen peas
1/4 tsp. ground thyme
1 dried bay leaf
Directions Season
chicken with 1/4 tsp. salt and the pepper. Place all ingredients except
remaining salt in a slow cooker and stir. Cover and cook on high for 3 to 4
hours or on low for 7 to 8 hours, until chicken is fully
cooked.
Remove and discard the
bay leaf. Transfer chicken to a large bowl. Shred with two forks--one to hold
the chicken in place and the other to scrape across and shred
it.
Stir shredded chicken
and remaining 1/4 tsp. salt into the soup in the slow cooker. Serve up and
enjoy!
MAKES 10
SERVINGS
Directions:
Use a strainer to rinse and drain noodles. Pat dry. In a large microwave-safe bowl, microwave noodles for 2 minutes. Drain excess liquid and thoroughly pat dry. Roughly cut noodles. Bring a large pot sprayed with nonstick spray to medium heat. Add onion, carrots, garlic, and ginger. Cook and stir until veggies have slightly softened and garlic is fragrant, about 5 minutes. Add noodles and all remaining ingredients except scallions. Set heat to high, and bring to a boil. Reduce to a simmer. Cook and stir until veggies are soft, 15 - 20 minutes. Serve sprinkled with scallions, and enjoy! MAKES 8 SERVINGS |
Starbuck’s Skinny Peppermint Mocha
Copycat
Ingredients for
Mocha:
⅔ cup fat-free milk
⅔ cup strong brewed coffee or decaf, I
used Starbucks Vanilla K-cup, see shopping tips
1 tablespoon plus 2 teaspoons unsweetened
cocoa, see shopping tips
2 packages Splenda, Equal, Truvia
(Stevia) or your favorite sugar substitute
⅛ teaspoon peppermint extract, see
shopping tips
Optional Topping Ingredients:
2 tablespoons light whipped
cream
Dash of cocoa or crushed candy cane
pieces
Instructions
1. Brew coffee stronger than usual. In a
small pot, add milk, cocoa, Splenda and peppermint extract. Over medium high
heat, mix until cocoa is dissolved and mixture is hot.
2. Transfer to a blender and process for
about 15 seconds until foamy. If you don’t have a blender, don’t worry. Just
whisk the mixture in the pot continuously with a wire whisk until foamy. Pour
brewed coffee into a large cup and pour hot milk mixture over coffee. Stir to
blend.
3. Top with whipped cream, if
desired.
Makes 1 (1½ cups)
serving
Food Fact
Starbucks Skinny Peppermint Mocha was introduced in 2011. It’s a lighter version of their Peppermint Mocha.
Shopping Tips
I strongly recommend you buy a good quality unsweetened cocoa. It does make a huge difference. I like to use Ghirardelli or Droste. Most supermarkets sell these 2 brands.
Peppermint extract can be found in
supermarkets in the spice section. I bought mine at Trader
Joe’s.
I like to make this drink using the new
Starbucks Vanilla Coffee (k-cup) for the Keurig machine. Most supermarkets and
Target sell this yummy, vanilla coffee. Or use your favorite regular
coffee.
Weight Watchers SmartPoints 3
Skinny
Eggnog
2½ cups Silk® Unsweetened Original
Almondmilk
2 eggs 1 egg white
1 / 3 cup sugar
1 teaspoon cornstarch
1 teaspoon vanilla cinnamon, to taste
nutmeg, to taste
OPTIONAL Cool Whip® Light
topping
Heat a small saucepan
over medium-low heat. Add the almondmilk and vanilla and heat until it almost
simmers; do not bring to a boil. »» In a large mixing bowl, whisk together the
eggs, egg white, sugar and cornstarch until frothy. »» Temper the eggs into the
heated almondmilk. To do this, add about ¼ cup of the almondmilk to the egg
mixture, whisking quickly. Add another ¼ cup and whisk again. Tempering allows
both liquids to come to the same temperature before combining them, so the eggs
do not curdle. »» Add the cooled down egg mixture to the almondmilk, and whisk
them to combine. Stir frequently until it begins to thicken, about 6-8 minutes
»» Sprinkle with cinnamon and nutmeg to taste. »» Serve warm or chilled, and top
with optional Cool Whip as desired.
½ cup serving = 4
Smart Points
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
to this message indicating "Remove from list" in either the subject header or
the body of the message.
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!
Comments
Post a Comment