MIDWEEK MINUTES January 21, 2017
Midweek
Minutes
January 21,
2017
Hello,
Winners!
After a wild
week of ice, snow, rain, and fog, today’s weather awesome! We managed to
reschedule Monday’s meeting until Thursday this last week, and thanks to
everyone for driving in the fog! We might have an normal Monday meeting this
week before some weather rolls back in they say. Let’s think
positive!
I was just sitting here thinking what to talk about in the
newsletter I looked through my old newsletters and thought I would update an
older message. When I meet new members, sometimes I tell my weight management
story. If you’re new, you may not know my story, but everyone seems most
interested in two places. One is that although I have been a Weight Watchers'
Lifetime Member since 1972, but I have NOT been at goal the whole time. I came
back 3 times over the years to lose that same weight and more weight before I
learned that I needed to stay with Weight Watchers forever.
The other thing that seems to catch people's attention is when I
tell everyone about my experience with the new Smart Points program. That got
me thinking. Why are those two areas of the MOST interest? The first point of
interest: I think it's because so many of us have quit and come back multiple
times. It's never too late to begin again.
January is such an exciting month (when the weather cooperates)
when lots of new members come, and lots of members return who have been gone for
awhile. Typically, by March, the number of members in the meeting room has
leveled off, which is a shame . That has always concerned me. So, what needs
to happen for folks to realize that the meeting and the program are NOT
something to just try for awhile?
Some people have come only once to get the new program. They have
not been back. If they can lose weight and keep it off on their own, well,
great. That's not the case for me. Some people think they should be losing
fast, so they quit because they think they are wasting their money. Others come
and weigh, but they don't stay for the meetings. Some people come and don't
lose weight because they are not working the program, and then they
quit.
All of the times when I was an active member but not an employee, I
worked the program. I stayed for the meetings. I laughed and cried at the
scale. I lost the weight. Twice, I made the dreadful mistake of thinking I
could keep weight off on my own. I know I can't. Perhaps you think that a
leader has it all down. Nope. I sure don't. I am a member first. It took me
a third time through losing those pounds to learn that this is a program I need
to do for the rest of my life.
The second point of interest: When I tell my story about how Smart
Points broke through what I thought was a permanent plateau for me, due to the
fact that in the last few years I have had some physical stuff going on, which I
thought was just going to be my fate to be blessed to be at goal and bouncing up
and down. I hope that members will see that they are never too old...never to
handicapped...and never too set in their ways to start fresh! It's NOT just
hype. It's real life! It works! It’s healthy. It's a REAL LIFE plan, and it's
worth your efforts to work it. Who wants to keep on yo-yoing forever?
So, please, come
to our meeting. If you weighed in January, you actually don’t have to weigh
again until February if the ice storm messed with your food on those days. If
you don’t get the motivation you need from the meeting, please let us know what
YOU NEED to hear. We have a whole bunch of LIFETIME members at GOAL who are
role models for us. They attend EACH WEEK and are so valuable to us (as they
have told us we are VALUABLE to them! ) I am SO honored to be your leader, and I
want THIS to be the LAST time you have to lose that weight! We’re all in this
together!
See you on
Monday! –Zig
The Weight
is Melting like the ice with these Member Milestones
Total loss:
–14.6 lbs.
Reclaim your attention
Think about your last couple of meals. Were you doing anything else while eating? Like, say, texting or checking Connect on the app? Looking at your smartphone can become a reflex to the point that you lose focus on your plate. Turn off the TV and the smartphone, clear the table, and focus on your food. Mindful eating means you are fully present. Your heart rate naturally slows and your breathing deepens; you’re physically calmer and better able to savor your meal.
The five steps in your Weekly can help you set yourself up for dining deliberately. Then consider these additional tactics to boost your mindfulness for mealtime.
Plan menus. When you’re in a hurry, you might just grab whatever’s convenient—and bolt it with the same lack of focus. Deciding what to eat ahead of time eliminates this on-the-fly hazard. Stuck and need last-minute menu mojo? Check out our Starter Meals. You’ll find delicious options for breakfast, lunch, dinner, even snacks.
Eat regularly. Don’t let more than four hours go by between meals, so you aren’t famished, and therefore prone to gobble your grub, when you sit down to eat.
Take for a quiet moment. Before you dig in, stop to reflect—on your mood, the food, what you're grateful for, or something else contemplative. A mini-meditation before a meal can help you switch off automatic eating.
Set a time and place. Sit down to eat, preferably at a table (not your desk). A view out a window, or a place outside at a picnic table, helps create a pleasing vibe. Even if you have just 15 minutes to eat, you can make the most of those minutes.
Take it all in. Engage all your senses. How does the food look and smell? Anticipate that first taste and really savor each mouthful.
Downsize your bites. Eating a meal shouldn’t be a race to the finish line. Take smaller bites, put your fork down in between, chew each mouthful thoroughly (fiber-rich foods like apples and broccoli take longer to chew), and take a sip of water before lifting your fork again.
Avoid social sidetracks. Dining out with family and friends is one of life’s pleasures. But laughter and chatter can distract you from what and how much you’re eating, so keep checking in with your plate (and your appetite).
Don’t have a Monthly Pass
yet? Save money!
Bread &
Antipasto
Use oil,
not butter
Not only is olive oil a source of healthful monounsaturated fat, but a Cornell University study found that diners who used olive oil as a bread condiment ate 23 percent less bread than those who used butter. Just don’t soak the bread entirely; one dip is enough.
Not only is olive oil a source of healthful monounsaturated fat, but a Cornell University study found that diners who used olive oil as a bread condiment ate 23 percent less bread than those who used butter. Just don’t soak the bread entirely; one dip is enough.
Don’t O.D.
on lunchmeat
A common meat antipasto is misto salumi, or Italian charcuterie that includes dried meats like the familiar prosciutto. While these meats are high in fat they usually come in very thin slices. A thin slice can be satisfying because it’s intense in flavor, but the key is to not make a sandwich with it...
A common meat antipasto is misto salumi, or Italian charcuterie that includes dried meats like the familiar prosciutto. While these meats are high in fat they usually come in very thin slices. A thin slice can be satisfying because it’s intense in flavor, but the key is to not make a sandwich with it...
Consider
going tapas
It’s perfectly fine to make a tasting meal of antipasti. You can pick one indulgence, like risotto balls, and balance it with a number of healthier selections.
It’s perfectly fine to make a tasting meal of antipasti. You can pick one indulgence, like risotto balls, and balance it with a number of healthier selections.
Don’t
overlook soup
Soup is a main course in authentic Italian restaurants but you can also order it as an appetizer. Traditional Tuscan and Florentine soups, with combinations of escarole, beans, pasta and sausage, can be good alternatives to meat antipasti or salads filled with cheese.
Soup is a main course in authentic Italian restaurants but you can also order it as an appetizer. Traditional Tuscan and Florentine soups, with combinations of escarole, beans, pasta and sausage, can be good alternatives to meat antipasti or salads filled with cheese.
Pasta or main
course
Have your
penne with protein
If it’s an option, pay to add chicken or shrimp to your pasta. Even though you’re adding something, you’ll eat less food overall with one course. And that single plate will be more filling and satisfying than pasta alone.
If it’s an option, pay to add chicken or shrimp to your pasta. Even though you’re adding something, you’ll eat less food overall with one course. And that single plate will be more filling and satisfying than pasta alone.
Go halves
on pasta
Often, it’s not the pasta itself, but the portion that is most destructive to a healthy diet. You can order a half portion, or order two different half portions, and split the difference between a splurge and a healthier choice.
Often, it’s not the pasta itself, but the portion that is most destructive to a healthy diet. You can order a half portion, or order two different half portions, and split the difference between a splurge and a healthier choice.
Fill your
plate with air
A hollow pasta, like ziti, orecchiette, bucatini, etc., will appear to give you a larger portion size than solid pasta, like spaghetti or fettuccine. And that may help you eat less of it while still feeling satisfied. The opposite is true of risotto. “White pasta and white rice are nutritionally similar, but rice is much denser so you’re likely to eat a larger portion of risotto than of a lighter, hollow pasta.
A hollow pasta, like ziti, orecchiette, bucatini, etc., will appear to give you a larger portion size than solid pasta, like spaghetti or fettuccine. And that may help you eat less of it while still feeling satisfied. The opposite is true of risotto. “White pasta and white rice are nutritionally similar, but rice is much denser so you’re likely to eat a larger portion of risotto than of a lighter, hollow pasta.
Be stingy
with the cheese
An ounce of Parmesan cheese adds 4 SmartPoints value. If you want some, ask the waiter to grind a bit onto your pasta — or sprinkle it on yourself and then get that cheese off your table. Otherwise, you’ll be tempted to keep spooning on more cheese throughout your meal.
An ounce of Parmesan cheese adds 4 SmartPoints value. If you want some, ask the waiter to grind a bit onto your pasta — or sprinkle it on yourself and then get that cheese off your table. Otherwise, you’ll be tempted to keep spooning on more cheese throughout your meal.
Understand
gluten-free pasta
You’ll see this on more menus now, but don’t think that gluten-free pasta is healthier or lower in calories than white or whole-wheat pasta. Gluten-free foods were developed for people who have gluten intolerance (or Celiac Disease) and exclude wheat, barley, oats and rye. Unless you can’t tolerate gluten, there’s no benefit to ordering this pasta.
You’ll see this on more menus now, but don’t think that gluten-free pasta is healthier or lower in calories than white or whole-wheat pasta. Gluten-free foods were developed for people who have gluten intolerance (or Celiac Disease) and exclude wheat, barley, oats and rye. Unless you can’t tolerate gluten, there’s no benefit to ordering this pasta.
CHECK OUT
THE SPECIALS!!!!
BAD WEATHER: If there
will be a meeting cancellation due to SNOW, etc., please stay tuned to NTV,
KOLN,KGIN, or KHAS-TV. I will call them to announce a meeting cancellation by 3
P.M. for Superior. 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.
Connecting with
Oprah" is a new, members-only video channel designed to
spark inspiration and connection for each step of your journey!
Videos will air every Thursday on Connect. Here's how to find them:
-
Text OPRAH to 855-299 for a direct link and reminders!
-
Or... in the Weight Watchers Mobile app, search for the username connectingwithoprah
-
Or... if you want to watch it on the subscriber site, go to the Oprah tab on Living
Every week, Oprah will be speaking to you about a
topic that has shaped her life, both before and after joining Weight Watchers.
She'll also introduce other members who will share their experiences, ideas, and
inspiration. During each video, you’ll be able to discuss the topic in real time
with other members from across the country in a live chat feed!
Tune in to
"Connecting with Oprah" at 8pm ET/5pm PT! Text OPRAH to 855-299 for updates and reminders!
Member
Recipes
Monte Cristo
Sandwich
|
1 large egg
|
|
1 egg white
|
|
1⁄2
cup non-fat milk
|
|
4 tsp dijon mustard
|
|
8 slice sturdy whole wheat bread
|
|
4 oz gruyere cheese, thinly sliced
|
|
4 oz low-fat skinless cooked turkey
breast , or chicken, sliced
|
Prep 10 min
Cook 8 min
Ready 18 min
Beat egg, egg white, and milk in a pie
plate or wide, shallow bowl.
Spread mustard on 4 slices of bread.
Layer with cheese and turkey (or chicken), top with remaining slices of bread,
and press together tightly.
Spray a large nonstick pan with cooking
spray; heat over medium heat.
One at a time, dip each sandwich in the
egg mixture to coat, then place it in hot pan.
Cook, pressing down with a spatula, until
lightly brown on both sides, approximately 4 minutes per side.
Per serving: 10 SmartPoints; makes 4
servings
Chicken and Broccoli
Stiryfry
Cooking spray, I like using olive oil
spray
1 teaspoon olive oil
1 pound chicken breasts, cut into bite
size pieces (boneless, skinless)
Juice of 1 lemon
Cooking spray, I like using olive oil
spray
2 teaspoons olive oil
6 cups broccoli, cut into florets, I used
a (12 oz) bag
1 (12oz) bag broccoli slaw, see shopping
tips
1 cup snap peas or Chinese pea pods,
sliced
1 cup red bell pepper,
chopped
1 cup scallions, sliced
3 tablespoons water
2 tablespoons ginger (from a jar), see
shopping tips
2 tablespoons fresh garlic,
chopped
¼ teaspoon crushed red pepper
flakes
¼ cup reduced sodium soy sauce (for
gluten-free use Tamari soy sauce)
3 tablespoons brown sugar (leave out
sugar and add a little honey or stevia for Paleo)
¼ cup rice vinegar, see shopping
tips
Instructions
1. Coat a large nonstick pan or wok with
cooking spray. Add 1 teaspoon oil. Add chicken and squeeze the juice of 1
lemon over the top. Cook over medium-high heat, stirring often, until chicken is
completely cooked, about 4 minutes. Remove from pan and add to a plate. Set
aside.
2. Coat the same nonstick pan with more
cooking spray. Heat 2 teaspoons oil in pan. Add all the veggies and water.
Stir-fry for about 3 minutes until broccoli softens. Stir in ginger, garlic and
red pepper flakes. Continue to cook and stir-fry for 1 minute. Add back chicken,
add soy sauce, brown sugar and vinegar. Reduce heat and simmer, stirring
frequently, for about 5 minutes.
Makes 4 large servings, each serving ~2
cups @ 5 SP
Skinny Nachos
Supreme
1 pound lean
ground beef, I used 96%
1 cup onions,
chopped
1 tablespoon
garlic, minced
1 (1 oz) package
taco seasonings mix, I like Lawry’s
⅔ cup
water
7 ounces
reduced-fat tortilla chips, (about 100 chips), see shopping
tips
1 (15 oz) can
black beans, rinsed and drained
1 (4 oz) can
Ortega fire roasted diced green chiles, see shopping tips
1¼ cups salsa, I
like Pace Chunky Salsa, medium hot
1½ cups (6 ounces)
reduced-fat cheddar cheese, shredded
6
tablespoons fat-free sour cream or Greek nonfat yogurt
(plain)
Tabasco Sauce,
optional
Instructions
1. Preheat oven to
350 degrees.
2. In a large pan
or skillet, cook ground beef with onions and garlic until meat is browned. Stir
often. Pour cooked meat into a colander in the sink and drain off all excess
fat. Add meat mixture back to pan.
3. Add taco
seasoning, water and mix well. Bring to a boil, turn heat down to simmer and
cook for 5 minutes.
4. Place the
tortilla chips evenly on a large oven proof serving plate or baking sheet coated
with a little cooking spray.
5. Top the chips
with ground beef mixture. Sprinkle beans evenly over the meat. Next, spoon
over beans the fire roasted chilies and then salsa. Sprinkle the cheese all
over the top.
6. At this point,
you can place in the fridge until you’re ready to serve it.
7. When ready to
serve, bake in preheated 350 degrees oven for 15 – 20 minutes until the cheese
is melted and the nachos are hot.
8. Dollop with
ranch dressing or sour cream and add a bit more salsa. If you really like food
spicy, sprinkle a bit of Tabasco sauce over the top!
9. Serve at
once.
Makes 12 servings
(each serving, 1/12 of recipe) @ 5 SP
Chicken Noodle
Soup
2 (32oz) containers Swanson’s
reduced-sodium chicken broth, see shopping tips
1 (14 oz) can Swanson’s reduced-sodium
chicken broth
12 ounces (¾ lb) chicken breasts,
(boneless, skinless), cubed
1½ cups carrots, chopped
1½ cups celery, sliced
1 cup onions, chopped
½ teaspoon dried thyme
Fresh ground pepper, to taste
3 ounces “no yolk” egg noodle (about ⅓ of
an 8 oz bag), see shopping tips
1. In a large pot, add all the
ingredients, except the noodles. Bring to a boil.
2. Reduce heat to low, cover and simmer
for 10 minutes.
3. Remove the cover, stir in noodles.
Cook uncovered for 8 more minutes.
Serves 6 (each serving, 2 cups) @ 4
SP
Raspberry Lemon
Muffins
1 egg
¼ cup liquid egg whites
2 Tbsp brown sugar
⅓ cup unsweetened apple
sauce
2 Tbsp fresh squeezed
lemon
⅓ cup milk (I used 1%)
1 tsp vanilla
1 tsp baking powder
½ tsp baking soda
1 tsp lemon zest
1⅓ cups flour
1.5 cups fresh raspberries (cut in
half)
Instructions
Preheat oven to 350F and spray a 12 hole regular
size muffin tin with some non stick spray, don't use muffin
liners.
In a bowl whisk your egg, egg whites and brown
sugar together, add in your apple sauce, lemon juice,vanilla and milk and stir
well.
Stir in your baking powder, soda, lemon zest and
flour.
If your raspberries are large then cut them in
half, very slowly fold them into your batter.
Pour out batter into muffin tin and divide over
your 12 cups.
Bake in oven for 20 minutes, makes 12 muffins at
2 smart points
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