MIDWEEK MINUTES February 18, 2017

 
Midweek Minutes
February 18, 2017
 
Hello, Winners!
 
Although some of you may have Presidents' Day off from work, we ARE having a Weight Watchers' meeting in Superior.  We do not get that holiday off from school but we got a 3-day weekend by having yesterday off.  It was great.  I did my taxes and, because of the warm temperatures, I spent the afternoon outside raking sticks from that ice storm.  I’ll do more today.
 
Originally the holiday is supposed to commemorate two great Presidents, Washington and Lincoln.  I just read somewhere that before 1968, people didn't mind celebrating two holidays on Lincoln's real birthdate (Feb 12) and Washington's real birthdate (Feb 22).  With Valentine's Day, February really was a fun month in the middle of dreary winter! But the holiday evolved into just another Monday off for federal employees, (no offense intended to those of you who have the day off).
 
So, now we just are supposed to honor the Presidential office. (Some trivia you can use at the water cooler on Monday, if YOU have to work!!!)  I know that elementary students do some special events and learn about the Presidents.  That's a good thing!   Presidents' Day is also not a holiday that makes me want to eat.  That's also a good thing!   However, if you are planning on going out to eat for the holiday, remember what we talked about in our meetings this week AND, keep on tracking every bite!
 
What I notice about this holiday are the "Presidents' Day Sales", and so Weight Watchers also has some great stuff on sale, and we have some new products too! Be sure you check them out!
 
What power and responsibilities do Presidents have?  They make budgets...they pass laws with the welfare of all in mind...they are Commander-in-Chief of the U.S. Armed Forces...they surround themselves with knowledgeable advisors...and they represent our government as head of state around the world. 
 
Let's take this opportunity to reflect on our own power and responsibilities as Weight Watchers members. We are in charge of ourselves!  We have the responsibility to plan our health, our environment, and our choices with regard to food and activity.  We have a budget of SmartPoints values, and we should not create a deficit!  We must constantly make decisions and plan strategies which move us closer to our goals., and we should surround ourselves with the support we need.  As a Weight Watchers' member, you can be a role model for your family and your community.
 
So, Hail to the Chief! YOU are the President of your weight loss journey!  Let's have a unanimous vote to meet together this week by saying, "I __________, do solemnly swear, that I will faithfully execute the Office of President of my Weight Loss Journey, and will to the best of my Ability, control my environment, make good choices, and plan for my weight loss success!"
 
See you soon! –Zig
 
Let's Hail these Members and their Milestones!
 
TOTAL LOSS: –19.6 lbs.
 
 
5 lb. star
Amy R.
 
 
10 lb. star
Barb M.
Korin P.
Nancy H.
 
Living in a chaotic or messy house can leave you feeling overwhelmed and stressed. No surprise: It’s hard to focus when so many things are scrambling for attention. And, as your Weekly points out, the stress of living in such surroundings can also affect how well you can manage your weight. Consider: A crowded, disorganized kitchen makes it harder to cook (and easier to choose microwave meals, snacks, and other grabbable eats. A bedroom with a bursting closet and dresser means it’s hard to get your gym clothes ready to go. There’s a physiological aspect, too: Increased stress can crank up the production of the hormone cortisol, which may be a factor in obesity.
Bring in the good stuff

Luckily, small, single-move changes can make a difference. If you don't bring potato chips into the house, you won't eat them. (And if there's someone who does want them in the house, like your kid or spouse, find a spot where you won't see them. Or repackage them in a plain opaque container you label with the SmartPoints® value per serving.) If you stock your fridge with cut-up fresh peppers and carrots, you’re less likely to reach for something you don't really want. If you replace your whole milk with fat-free, you'll start drinking fat-free. If you put fresh fruit in a bowl on your kitchen table, grabbing an apple for a snack is effortless. Simply keeping your kitchen counters clear of a lot of stuff can help, too. Creating a healthy home needn't be hard work—here's how one member did it.
Beyond the kitchen

But it's not just your cupboards and fridge that can help you stay on plan. Declutter the den/family room, too. Clear out the snack table and bring in some hand weights and maybe an exercise ball so you can move while you watch TV. Your bedroom is another place where calm can help: People who are consistently sleep-deprived are more likely to be overweight.

So create a sleep-inviting haven by putting away clothes, and banishing the TV and laptop. Room-darkening shades can help, too. And clear the decks (or desks!) at work. The vending machine. The working lunch. The Friday pizza run. When you’re surrounded by such not-so-plan-friendly distractions, here's help navigating these treacherous waters!
 









 
 
CONTEST!!!
TWO WAYS TO WIN!!!
1. Figure the SmartPoints Values for the White House’s favorite Meatloaf Recipe below
OR
2. Lighten up the recipe, write it down and it's SmartPoints value to bring to the meeting next time
and draw for PRIZES!

WHITEHOUSE MEATLOAF

The recipe, as recorded in the files of Gwendolyn King, an aide to First Lady Pat Nixon:
  • 1.5 pounds ground beef
  • 3 tbsp bread crumbs
  • 2 tbsp whipping cream
  • 2 tbsp tomato sauce
  • 1 egg
  • 1 tbsp chopped parsley
  • 2 tsp salt
  • ¾ tsp ground black pepper
  • 1 tsp seasoning salt
  •  
Mix all ingredients well with meat; form loaf.
Place loaf in pan, cover top with additional tomato sauce (spread very thin over loaf).
Bake for 50 minutes.
Set oven at 375 degrees and turn down to 350 degrees after 30 minutes.
Serves six.

Ready to get started?

  1. Join Weight Watchers between 2/14/17 and 3/1/17
  2. Purchase an eligible subscription plan: a 6-month OnlinePlus plan, or a 1 or 3-Month Meetings, Personal Coaching, or Total Access plan in a participating area by March 1, 2017.
  3. Set a personal weight loss goal and lose a minimum of 10 lbs
    Choose something that feels motivating but reachable in the next 3 months. You don't have to declare this or put it on a form. This is your own personal goal. A reasonable 3-month goal is in the range of 10-26 lbs (a safe rate of weight loss is up to 2 lbs a week). Lose a minimum of 10 lbs or shoot for the moon. Either way we’ll be cheering you on!
  4. Download and complete the "It Pays to Lose Weight with Weight Watchers" form
    The downloadable form can be found here. 
  5. Send in the signed form between 5/15/17 and 6/15/17 along with proof of your weight loss
    Mail to the address provided on the refund form. Hate stamps? Email it to getpaidtoloseweight@weightwatchers.com. See below for proof of weight loss requirements    .

 
 
Tune in every THURSDAY NIGHT at 8 p.m. ET/ 5 p.m. PT!
 
 
Here’s how to watch:
Text OPRAH to 855-299 for a direct link and reminders! It’s the easiest way to find it.

Or… in the Weight Watchers Mobile app, go to Connect and search for the username connectingwithoprah.

Or… if you want to watch it on the subscriber site, go to the Oprah tab on Living.
Tune in every THURSDAY NIGHT at 8 p.m. ET/ 5 p.m. PT!
 
 
BUNDLES!!!
 


Member Recipes
 
 
 
Veggie EGGS-plosion MUG
Ingredients:
1/2 cup sliced mushrooms
1/4 cup thinly sliced onion
1/4 cup chopped asparagus
1/4 cup diced tomato, patted dry
1/2 cup fat-free liquid egg substitute (like Egg Beaters Original)
1 wedge The Laughing Cow Light Original Swiss cheese
Optional seasonings: black pepper, garlic powder

Directions:
In a large microwave-safe mug sprayed with nonstick spray, microwave mushrooms, onion, asparagus, and tomato for 2 minutes, or until softened. 

Blot away excess moisture. Add egg substitute, stir, and microwave for 1 minute. 

Stir in cheese wedge, breaking it into pieces. Microwave for 1 minute, or until set. Enjoy! 

MAKES 1 SERVING @ 2 SP
www.hungrygirl.com



Greek Shredded Chicken
1/6th of recipe (about 3/4 cup): 193 calories, 6g total fat (1.5g sat fat), 362mg sodium, 6g carbs, 0.5g fiber, 2g sugars, 27.5g protein

SmartPoints® value 3*

There are roughly 800 ways to enjoy this flavor-packed chicken: in lettuce cups, in a high-fiber tortilla, over a bed of shredded lettuce,
straight-up with a fork, in crispy taco shells, wrapped in steamed cabbage leaves... Well, we can't list 'em all!

Cook: 3 - 4 hours on high or 7 - 8 hours on low

Ingredients:
1 1/2 lbs. raw boneless skinless chicken breasts, halved
1 cup chopped red onion
1/2 cup sliced black or kalamata olives
1/4 cup lemon juice
1/4 cup plus 2 tbsp. reduced-fat crumbled feta cheese
Seasonings: salt, black pepper, garlic powder, onion powder, oregano

Directions:
Place chicken in a slow cooker, and season with 1/4 tsp. each salt and pepper. Sprinkle with 1 tsp. each garlic powder, onion powder, and oregano.

Top with onion, olives, and lemon juice. Add 1 1/4 cups water, and stir to mix.

Cover and cook on high for 3 - 4 hours or on low for 7 - 8 hours, until chicken is fully cooked.

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.

Return shredded chicken to the slow cooker, and mix well.

Serve with a slotted spoon, draining the liquid.

Top each serving with 1 tbsp. feta cheese.
MAKES 6 SERVINGS www.hungrygirl.com





Avocado and Chicken Wrap
2 chicken breast, on the bone
2 teaspoons extra-virgin olive oil
1/2 teaspoon kosher or sea salt
1/2 teaspoon black pepper
1/2 teasoon chili powder
1 ripe avocado, peeled, pitted, and chopped
1 tablespoon freshly-squeezed lime juice
1 cup quartered cherry tomatoes
4 scallions, sliced
2 cups chopped bibb lettuce, optional romaine heart
1 (15-ounce) can refried beans
1/2 cup salsa, no sugar added
8 (8-inch), whole grain tortillas (recipe for homemade tortillas)
Directions
Preheat oven to 350 degrees.
Rinse chicken breasts and pat dry with a paper towel. Brush chicken with olive oil and sprinkle with 1/4 teaspoon salt, 1/4 teaspoon pepper, and chili powder. Place in an oven-safe pan, cover, and bake 1 hour, or until juices run clear when pierced with a fork.
Remove chicken from the oven and allow to cool until it can be handled. Remove skin and discard.
Remove chicken from the bone and shred into strips, using a fork or hands.
While the chicken is cooling mash with a fork, chopped avocado, remaining salt and pepper, and lime juice. Pour refried beans into a saucepan, place over medium-low heat and cook just until hot.
Warm tortillas on a dry skillet over medium heat, for about one minute per side, or just until warmed through. Spread over warm tortillas, equal amounts of refried beans, salsa, lettuce, shredded chicken pieces, tomatoes, and scallions. Top each with mashed avocado mixture. Tuck the end under and roll each wrap to serve. Enjoy!
Optional toppings: Green yogurt or sour cream, grated cheddar cheese.
8 servings @ 7 SP
www.skinnyms.com


Mac and Cheese with Chicken and Mushrooms
3 cups uncooked high protein or whole wheat elbow noodles
3 tablespoons white whole wheat flour
4 tablespoons extra-virgin olive oil, divided
1 cup (half pint) baby bella (also called cremini) or button mushrooms, cleaned and cut into slices
1 clove garlic, minced
1 3/4 cups low-fat milk
1 cup reduced-fat cheddar cheese, divided
1 teaspoon paprika
1/4 teaspoon kosher or sea salt
1/4 teaspoon black pepper
2 (4- 5 ounce) boneless skinless cooked chicken breasts or thighs, chopped into bite-sized pieces or 2- 3 cups shredded rotisserie chicken
Directions
Preheat oven to 350 degrees. Prepare an 8 x 8-inch baking pan by coating it with cooking spray or a small amount of olive oil.
Prepare the noodles according to package directions and drain.
In a sauté pan over medium heat, add one tablespoon of oil and mushrooms. Allow to cook for about 5 minutes, until all of the water has released and evaporated from the mushrooms, and they have browned slightly. Add the garlic and cook for 30 seconds, until fragrant. Remove the mushrooms and garlic from the pan.
In the same pan, whisk together the flour and 3 tablespoons olive oil to form a paste. Allow to cook for about one to two minutes, until fragrant and bubbling. Whisk in a small amount of milk, about 1/4 cup at a time. Add the cooked mushrooms. Whisk constantly while adding all of the milk in gradual increments. Whisk in the paprika, salt, and pepper. Increase heat and simmer until thick.
Once thickened, whisk in 1/2 cup of the cheddar cheese and the cooked chicken. Remove from heat.
Add the mixture to the noodles. Stir until fully coated. Pour the mac and cheese into the prepared baking dish. Top with the remaining 1/2 cup of cheese and bake for about 15 minutes, uncovered, until the cheese on the top is melted and golden.
Makes 8 servings @ 11 SP   www.skinnyms.com



Skinny Peanut Butter-Yogurt Dip

1/2 cup Greek yogurt, fat free, plain
1/4 cup natural peanut butter, crunchy recommended

Directions
Combine all the ingredients in a small bowl, refrigerate until ready to eat.
Serve with your favorite fruit or veggie...my favorite is organic apple wedge

2 TBSP @ 1 SP   www.skinnyms.com


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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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/.
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