MIDWEEK MINUTES September 16, 2017
Midweek Minutes
September 16, 2017
Hello, Winners!
What’s up with all the Monarch butterflies??? Is it because of all the hot weather we have been having? If someone knows, please tell me.
Other than that...it’s almost FALL! Normally Nebraska really doesn't have textbook seasons. We have "hot, cold, wet, and windy"...sometimes in the same 24 hours, but fall is different. You can't even call it autumn...it's FALL! Autumn is just too fancy a name for us out here on the Plains. For example...the leaves really do FALL! The hardy oaks hang onto their leaves and make a beautiful show when one drives on the highway (or try D Street in Lincoln by the Plymouth Congregational Church next time you go to a Husker game), but those cottonwood leaves fly in the wind, and wind we do have!
People decorate their porches with cute decorations and pumpkins from local pumpkin patches...squirrels are all over the place...apples are a staple this time of year...football is in high gear... harvest is right around the corner... you can actually have days when the air conditioner and heater are NOT needed...and the smell of wood smoke on an outdoor walk outside is amazing!
I guess you can tell I love fall. But does the fall food take a priority in your anticipation for the season, or do you love something particular about fall besides the food? Think about this time of year as a new beginning before that cold winter and those holiday parties, and come to a meeting! Fall is jumping at Weight Watchers! In our meetings we'll be getting prepared for those holidays, and NOW is the time to get busy, like those squirrels. Don't let this great season pass you by! Don't make excuses that you will "come back after the 1st of the year" because there is too much food temptation out there! NO!
Let's make this FALL weight management season the BEST one ever! Then I hope to see you at the meetings this week!
Have a great weekend, everyone! --Zig
Member Milestones
TOTAL LOSS: -8.4 lbs.
5 lb. stars
Amy R.
Sheryl T.
Keep a record of what you eat and drink and you'll do more to succeed at weight loss than almost anything else. Tracking keeps you accountable, mindful, and knowledgeable. You’re more likely to make positive food choices when you’ve committed to writing down every bite you eat (even on days you go over your SmartPoints® Budget). And as your Weekly points out, you're better able to choose what foods are "worth it" to you!
The good thing is, you don’t have to be perfect—it’s more important to be consistent and to give tracking your best shot. Estimating your portions, if you’re not able to weigh and measure them, is fine. Skipping a meal is fine—so long as you get back in the saddle at your next meal or as soon as you can. To help you with tracking, we have a bunch of resources, literally at your fingertips.
Your tracking toolbox
On our website: This is your online home base, with access to a SmartPoints Tracker and a calculator with a Quick Add feature. Plus, there's a Recipe Builder, weight tracker, and more. You can “favorite” meals you eat regularly for easier tracking, look up offerings from hundreds of popular restaurants, and add recipes right to your tracker. Click here to take a tour.
Our mobile app: Take your Tracker and other tools wherever you go by downloading the app to your smartphone. You’ll also have a nifty Barcode Scanner (to look up and instantly track SmartPoints values of packaged foods). There’s even a voice-activated search that’s integrated with the Tracker. Just tap the microphone icon on the keyboard in the app’s search bar, say what food you’re looking for and tap the results to track instantly. Track within your "Healthy Eating Zone" and you'll get a blue dot to mark the day! Post your triumph on Connect with the #bluedotchallenge hashtag!
Old-school pen and paper: You can pick up a SmartPoints Tracker free in your meeting room. This handy booklet is easy to stash in a purse or book and offers an easy, at-a-glance way to log SmartPoints values.
It should be so simple. As pet owners, we control how much our animals eat. Feed Fido the proper amount and he’ll stay lean. Yet 58 percent of cats and 54 percent of dogs in the United States are considered obese or overweight, according to estimates from the Association for Pet Obesity Prevention (APOP).
It’s almost as big a problem in scope as the human obesity crisis, says Ernie Ward, DVM, a veterinarian in North Carolina and APOP’s founder. “The majority of American adults are overweight and so are our pets. It’s a problem for a wide demographic.”
How do you know if your four-legged companion is at risk? Look for visual clues, but also consult with your vet, who can tell you how much your buddy should weigh. Follow your vet’s advice on how much to feed your pet for healthy weight loss, and stick to the plan. (Sound familiar?) Meanwhile, use these smart tips to help keep everyone’s tail wagging.
1. A little healthy “people” food may help.
While you should always check with your vet first, there’s nothing wrong with serving your pet a hybrid of commercial food and some people food, Ward says. “I love giving my dogs a variety of veggies, like broccoli, celery, and asparagus, and apples as low-calorie crunchy treats,” he says. “My cats love a flake of salmon or tuna; that really satisfies them.” One warning: Never feed a pet chocolate, grapes, raisins, onions, or small round foods as they may cause health problems, especially for dogs.
2. Get them up and moving.
How much activity does your animal need? Use this gauge: Dogs should get 30 minutes of exercise a day, but this can be broken up into 10 minute intervals during the day, Ward says. Cats need to bust a move, too. “The minimum exercise for a cat is three 5-minute play periods a day,” Ward says. “Play with a laser pointer or feather dancer, or have them chase a toy.”
3. Don’t expect big losses.
For a cat, a 5-pound weight loss is a lot. A good goal is about a half-pound lost per month with veterinary supervision, Ward says. Dogs and humans are much more similar when it comes to weight loss, however. “Like us, dogs can get into an aerobic state, whereas cats will do 90 seconds of effort and be done for hours.” This means that with exercise a dog can lose 1 to 2 percent of its body weight per month.
4. Endure the begging.
How can you handle the constant begging/whining/meowing that results anytime an animal sees food? “Increase the lean protein in your pet’s diet to provide more satiety,” Ward says. Here’s another trick: “Whatever you’re feeding your pet, reserve 20 to 25 percent for a meal right before bed. This will buy you a good night’s rest, too.”
How to spot an overweight Spot (or Miss Kitty)
- Use your eyes As with people, we can visually tell when a pet could stand to shed a few pounds. “With a healthy pet, you should be able to easily feel his or her ribs and hip bones, and see an hourglass figure when viewed from above,” Ward says. Also, your pet’s tummy shouldn’t sag or drag on the floor.
- Use your scale Your vet should weigh your pet at every visit, but in between appointments, use your own scale. Check your weight first, then step on the scale while holding your pet. The difference is the animal’s weight.
Member Recipes
Pumpkin Pie Dip
Skinnytaste.com
Servings: 12 • Serving Size: 1/2 cup • Smart Points: 5
Ingredients:
15 oz can pumpkin
3/4 cup brown sugar, not packed
1 tsp vanilla
1/8 tsp cinnamon
1/8 tsp pumpkin pie spice (or more to taste)
6 oz 0% Greek yogurt (Fage)
8 oz Truwhip
cut up apples, for dipping
Directions:
Mix pumpkin with brown sugar, vanilla and spices, blend well. Mix in yogurt. Fold in Truwhip and chill in refrigerator until ready to eat.
Makes about 6 cups
Pumpkin Bread (Smart Points are not figured)
1 (15 ounce) can pumpkin puree (not pumpkin pie filling)
4 eggs
½ cup vegetable oil
½ cup low fat buttermilk
⅔ cup water or apple cider
1-1/2 cups sugar
3½ cups flour
2 teaspoons baking soda
½ teaspoon baking powder
½ teaspoon salt
1½ teaspoons ground cinnamon
1 teaspoon ground nutmeg
½ teaspoon ground cloves
¼ teaspoon ground allspice
1. Preheat oven to 350 degrees F. Grease and flour 2 9x5-inch loaf pans.
2. In a large bowl, mix together pumpkin puree, eggs, oil, buttermilk, water and sugar until well blended. In a separate bowl, whisk together the flour, baking soda, baking powder, salt, cinnamon, nutmeg, cloves and allspice. Stir the dry ingredients into the pumpkin mixture until just blended. Pour batter into the prepared pans.
3. Bake for 60 to 70 minutes in the preheated oven. (Loaves are done when toothpick inserted in center comes out clean.)
4. Remove from the oven and place on a wire rack to cool. After about 10 minutes, remove the pumpkin breads from their pans and place on wire racks to cool completely.
5. Yield: Makes 2 loaves. 14 slices per loaf.
Skinny Pumpkin Pie Latte
In a saucepan, combine one cup of skim milk,
1 tbs. of pumpkin (I use Libby’s)
and 1 1/4 tbs. of Splenda
Heat and stir until steaming.
Take mixture off the heat and add 1/4 tsp. of pumpkin pie spice and 1 tbs. of vanilla.
Pour into a blender and blend until frothy.
Pour into a mug and top with 1/4 cup of strong coffee or espresso.
Top with fat free cool whip and sprinkle with pumpkin pie spice.
Serves: 1
Weight Watchers Smart Points: 3
Cheesy Potato Soup with Bacon
Serves 12
4 can (8 ounces each) fat free chicken broth
|
50 oz potato, diced (about 3 lbs.)
|
1⁄2 onion, diced
|
4 slice bacon, crisply cooked and crumbled
|
8 oz reduced fat velveeta cheese
|
1⁄4 cup fat-free sour cream
|
2 tbsp flour
|
3 tbsp water
|
In a large pot, combine broth and potatoes. Cover and cook about 20 minutes until potatoes are cooked through.
As potatoes are cooking, saute onions, then add to cooking potatoes.
Mix flour and water; set aside.
When the potatoes are soft, stir in cheese and sour cream and simmer until the cheese is melted.
Thicken with the flour and water mix.
Serve with crumbled bacon on top.
Per serving: 5 SmartPoints
www.kitchme.com
Stuffed Baked Potatoes
Makes 4 servings
2 large baking potato
2 tsp olive oil
2 onion, chopped
1 cup broccoli, chopped
1 cup carrot, chopped
4 garlic cloves, minced
1⁄2 cup non-fat cottage cheese
1⁄4 cup parsley, chopped
2 tbsp parmesan cheese, grated
1⁄2 tsp ground black pepper
1⁄4 tsp salt
Preheat oven to 400 degrees F (200 degrees C).
Poke potatoes with a fork. Bake for 1 hour.
While potatoes are baking, heat oil in a medium skillet. Saute onions for about 5 minutes.
Add broccoli, carrot, and garlic and stir until softened, about 5 minutes. Reduce heat, cover, and cook for 4 minutes longer.
When potatoes are done, remove from the oven and reduce temperature to 350 degrees F (175 degrees C).
Cut potatoes in half and scoop out pulp into a large bowl. Set skins aside.
Add sauteed vegetables, cottage cheese, parsley, parmesan cheese, salt, and pepper to potato pulp. Mash up well.
Spoon mixture into potato skins.
Place stuffed potatoes on a baking sheet and bake until heated through for 15 minutes.
Per serving: 5 SmartPoints
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