MIDWEEK MINUTES April 15, 2017
Midweek
Minutes
April 15,
2017
Hello,
Winners!
Hold on to your hat, Vonda,
the CINNALICIOUS snacks came!!! (I had to start my newsletter with that because I know she has been
waiting and waiting!) I’ll bring them to the meeting on
Monday!
This is going to be the
busiest week of the year for me. Next Saturday is our prom (#35 for me). I
don’t promise a newsletter next week, at least not a very long one. It’s also
Easter this weekend this weekend, so I am home for a 4-day “calm before the
storm”, so to speak. I’m starting this newsletter on Friday evening. I was
fortunate to get my house all clean today since it was dampish outside. I hope
to be able to work in the yard tomorrow, but who knows? If it’s too wet to mow,
I guess the grass will be a mile high before I get the next chance since we host
a track meet on Tuesday where I must take yearbook photos, decorating two
nights...then the big event of prom...and then there’s the tearing down on
Sunday afternoon.
The menu for prom will be high
in calories (brisket and twice-baked potatoes), but I shall earn plenty of
activity points as I beat up my body for 4 days. The thing I have learned is
that I can plan my meals. I can track what I eat. I don’t have to have junk in
the house to eat for Easter. I will use some of this weekend to stock up on
healthy food, and I will get enough sleep. I am blessed to be able to pull off
prom each year as I get older...mostly because of Weight Watchers!
Do you have a special eating occasion coming up? Are you
all planned for it? What if you mess up? Just jump back on the horse and
continue with the program at the next meal.
How about you? Will there be evil forces at work
against your plan this week? Hey...if I can hang in there, so can you, and we
shall meet again! See you Monday!
Happy Easter!!!-Zig
Member
Milestones
Total loss: -23.2
lbs.
Protein is a biggie. But many people don’t get quite enough of this nutrition hero, which is the main building block of your cells; it basically keeps your body humming along, and is essential for its smooth functioning. Because protein makes up so much of our body, eating enough can help preserve muscle—which can be important as you lose weight. What’s more, as your Weekly explains, protein can help you feel more satisfied than carbs or fats—so lean protein is a good friend to us folks on plan! How much is enough? You should aim for 8 grams of protein for every 20 pounds you weigh.
Sources are plentiful: 3 ounces of cooked 95% lean ground beef gives you 22 grams of protein; 3 ounces of cooked salmon delivers 18. Not a meat eater? No worries: A cup of plain fat-free Greek yogurt packs 20 grams; cup of fat-free cottage cheese has 15. You get 6 grams of protein in an egg, and 7 in half a cup of black beans. Search for any food in the Tracker to see its protein content.
While we’re on the topic of nutrition heroes, take a look at these other candidates—an absolute rainbow of delicious choices!
- Green foods contain folic acid, vitamin C, and potassium. Think spinach, avocado, peppers, and broccoli.
- Yellow foods like lemons, pineapple, yellow peppers, and bananas are loaded with vitamin C, and potassium.
- Orange foods contain vitamins A and C. Try sweet potatoes, carrots, mangoes, oranges, and apricots.
- Red foods like strawberries, tomatoes, raspberries, and cranberries are full of vitamin C.
- Brown foods contain zinc and vitamin E. Think nuts and fortified cereals.
A Sweet Treat For The Easter
Bunny
Carrots are not just for rabbits. But the Easter Bunny would
certainly approve of a carrot dish as part of a holiday meal.
Because of their natural
sweetness, carrots have long been part of the dessert menu as well as the salad
bar. In the Middle Ages, carrots were used in sweet cakes and other desserts.
They are still used in sweets in the Middle East and Asia, and are preserved in
jams and syrups. In California, carrot juice is popular.Carrots are members of the parsley family - the edible, bright orange roots beneath feathery green tops. Carrots were first cultivated in central Asia and the Middle East, and used as a medicine rather than as a vegetable. But carrots weren't always orange. In the 10th century, they were white or purple. The Dutch developed orange carrots in the 1600s.
The carrot is a rich source of beta-carotene and other nutrients in the carotenoid family, which have been linked with numerous health benefits, including lowered cancer risk. Health experts agree that eating carotenoid-rich foods like carrots is a better way to get these nutrients than through dietary supplements.
Carrots are a great convenience food. They're inexpensive and available year round. And even children who won't touch other vegetables eat carrots.
Choose carrots with a bright, even color and smooth skin. Avoid limp ones, which are past their prime. Pick medium-sized, tapered carrots, which are sweeter and more flavorful than small ones, and more tender than larger, more mature carrots.
Before storing, cut off any greens, since they can sap moisture. Store carrots in a perforated plastic bag in the crisper drawer of the refrigerator. Avoid storing carrots near apples, which emit a gas that can give carrots a bitter taste. Limp carrots can be firmed up by placing them in a bowl of ice water until they firm up.
__________________ the May/June Issue of WWM:
|
Fresh Cherry Strudel
Prep 30 min // Cook 20 min // Cool 30 min //Serves 12
1 Preheat oven to 400°F. Line a baking sheet with parchment paper. 2 Using an electric mixer, beat together cream cheese, confectioners' sugar, egg, lemon zest, nutmeg, and salt in a large bowl. 3 Lay 1 sheet phyllo on the prepared baking sheet; lightly coat with nonstick spray and sprinkle with ½ tsp granulated sugar. Continue layering with remaining 6 sheets of phyllo (no spray or sugar is added on the last sheet). 4 Spread cheese mixture evenly across phyllo stack, leaving a 2-inch border; scatter cherries evenly across top. Using parchment paper to assist, roll phyllo layers over cheese and cherries jelly roll–style; gently flip strudel over so seam is on bottom. Lightly spray top of strudel with nonstick spray; sprinkle with remaining 1 tsp sugar. 5 Bake until phyllo is golden, 15–20 minutes; remove from oven and let cool slightly before slicing into 12 pieces. PER SERVING (1 slice): 104 cal, 4 g total fat, 2 g sat fat, 148 mg sod, 14 g total carb, 7 g sugar, 1 g fib, 3 g prot. SmartPoints value: 4 |
EGGS:
Protein/Weight Management
One egg provides 6 grams of protein, or
12% of the Recommended Daily Value. Eggs provide the highest quality protein
found in any food because they provide all of the essential amino acids our
bodies need in a near-perfect pattern. While many people think the egg white has
all the protein, the yolk actually provides nearly half of it.
The high-quality protein in eggs helps
you to feel full longer and stay energized, which contributes to maintaining a
healthy weight. In fact, research* shows that eggs eaten at the start of the day
can reduce daily calorie intake, prevent snacking between meals and keep you
satisfied on those busy days when mealtime is delayed.
Research
indicates that high-quality protein may help active adults build muscle strength
and middle-aged and aging adults prevent muscle loss. Consuming eggs following
exercise is a great way to get the most benefits from exercise by encouraging
muscle tissue repair and growth.
Member Recipes
Strawberry shortcake muffins with fresh
whip cream
Author: Drizzle
Serves: 12
5SP
Ingredients
1 Tbsp butter
¼ cup sugar
1 egg
2 Tbsp liquid egg
whites
⅓ cup unsweetened apple
sauce
1 tsp vanilla
⅓ cup low fat (1%)
buttermilk
1 tsp baking powder
½ tsp baking soda
1⅓ cup flour
Fresh strawberries
For the whipping cream
1 Tbsp icing sugar (confectionery
sugar)
1 tsp vanilla
½ cup heaving whipping
cream
Instructions
Preheat oven to 375F, spray a 12 hole
regular sized muffin tin with cooking spray, I did not use
liners.
In a bowl cream your butter and sugar
together, add in egg, egg whites, apple sauce, vanilla and buttermilk and mix
well.
Stir in flour, baking soda and
powder.
Divide into your 12 muffin cups and bake
for 18 minutes.
To make your cream use an electric mixer
and beat your cream, icing sugar and vanilla for approx 5-6 minutes until you
get a thick cream.
Slice up your fresh strawberries, cut
muffins in half and layer with cream and strawberry slices, top with more cream
and strawberry.. Cream should cover all 12 muffins.
You can use cool whip if you'd like but
it will melt fast, the muffins without the cream are 3 smart points each (2PP)
points incl the cream is 5 smart points each (3PP)
Nutritional info per muffin (incl cream)
Calories.. 120...Fat 5.6g...Sat fat 3.1g...Carbs 15.5g...Fiber 0.4g... Sugars
5.4g...Protein 2.4g...Sodium 28.8mg
APRICOT-RUM GLAZED SPIRAL
HAM
INGREDIENTS:
1 (6 to 8 pounds) Hickory smoked fully
cooked spiral cut ham
3 tablespoons apricot
preserves
3 tablespoons dark rum
DIRECTIONS:
Preheat the oven to 325F.
Place the ham on a rack in a roasting pan with 1 cup water and bake
on the lower rack for 1 hour.
While ham bakes make the glaze by combining the preserves and rum in
a small saucepan, cook medium heat and whisk until it gets bubbly, about 5 to 8
minutes.
After an hour, remove the ham from the oven and brush with the glaze.
Return the ham to the oven and cook about another 50 to 60
minutes.
NUTRITION INFORMATION
Yield: varies , Serving Size: 3 ounces
Amount Per Serving:
Smart Points: 4
Blueberry Pancakes
125g Self raising flour 2 tsps
Sugar
Pinch of Salt
1 Egg
150 mls Skimmed Milk
100g Fresh Blueberries
150g Low Fat Greek
Yogurt
Drizzle of Sweet Freedom
Syrup
Sift the flour into a bowl, mix in the sugar & salt.
Make a well in the centre of the flour & add the egg & whisk
in the milk to form a smooth batter.
Stir in 100g Blueberries & lightly fry small spoonfuls to make 16
pancakes (serves 4)
I served it with 150g 0% fat Greek Yogurt, Raspberries, Strawberrys
& a drizzle of Sweet Freedom syrup.
5 Smartpoints per serving without yogurt 2 extra Smartpoints for
yogurt
Broccoli and Cheddar Crustless
Quiche
Ingredients
4 large egg
whites
2 large eggs
1/2 cup 2%
milk
1 tbsp light
butter
1/4 cup whole wheat
flour
1 tsp baking
powder
Instructions
Preheat oven to 350 degrees, and mist a
pie plate with non-fat cooking spray.
Melt butter in a large skillet over
medium high heat. Add in the onion and garlic, and sauté for about 2 minutes.
Add in the broccoli, and cook for another 2-3 minutes, or until broccoli is
tender. Season with a bit of salt and pepper. Pour into prepared pie pan. Top
with the shredded cheese.
In a medium bowl, whisk together the
remaining ingredients. Season with additional salt and pepper.
Pour egg mixture into the pie
pan.
Bake for 35-40 minutes or until top is
golden and a knife inserted in center comes out clean; let stand 5
minutes.
Recipe Notes
Entire recipe makes 6 servings
Serving size is 1/6th of quiche
Each serving = 4 Smart Points
Serving size is 1/6th of quiche
Each 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.
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