MIDWEEK MINUTES October 21, 2017

Midweek Minutes

October 21, 2017

Hello, Winners!

What’s new with you this week?  It’s been beautiful weather even though it’s getting dark earlier.  As I was driving to the meeting last Monday, I saw the wind turbine things have started to go up near Lawrence.  I have today (Friday) off for “fall break”, and it’s really windy out, but the temperatures are nice!

Next to my house I have several temporary neighbors living in their RVs.  What I don’t understand is that they leave at 5:30 in the morning to go to work (I assume) when it is still dark for another couple of hours.  Then they’re home before I get home from school.  That doesn’t make sense to me.

At any rate, because it’s so windy, the trash cans that my neighbors have blew over...and I saw a LOT of fast food containers.  That’s America, folks!

People are eating food that has practically no nutritional value, is high in saturated fats, and high in added sugar. We talked about that at our last meeting.  It’s not hard to find healthy snacks, make meals that use seasonal veggies and lean meats.  It doesn’t take much time either. Why don’t most people do it?  

I suppose there are many reasons.  Some people don’t know how to cook.  Some people are “too busy” to cook.  We just happen to have some great cookbooks on sale in the meeting room. Recipes that don’t take much time and are healthy are out there!

As Weight Watchers’ members, we rethink what we put into our bodies.  I know my members make a conscious effort to read labels and make good choices.

The holidays are coming!  Let’s have a healthy one!  Can we have a treat once in awhile? Certainly.

I hope you can attend this week’s meeting.  We are talking about that phrase “Emotional Eating.”  That’s a subject affects many of us, especially during the holiday season.  Hope you can be there!

--Zig

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Cholesterol. We all have it in our bodies, and we might even know our numbers for "good” (HDL cholesterol) and “bad” (LDL cholesterol). The bad stuff—LDL cholesterol—can build up in your arteries, raising your risk for heart disease. None of that is a myth.

What is a myth: the notion that dietary cholesterol—the kind found in eggs, shrimp, and other animal proteins—can raise your body’s cholesterol. There’s just no evidence to back that up. As the Dietary Guidelines for Americansputs it, “cholesterol is not a nutrient of concern for over-consumption.”

So what is a “nutrient of concern”? Saturated fat found in animal sources, but some plant sources as well, including coconut oil—is. Paying attention to foods that are high in sat fat, and swapping out for ones that are lower in sat fat, can help. Check your Weekly for some eye-opening sat fat stats—and savvy substitutions that, by the way, will save you SmartPoints® values.

Eggs over easy!

So now that eggs, yolks and all, are back on the menu, check that your batch is fresh, get some tips for cooking them perfectly, and whip up some eggs-ellent meals!

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With fall approaching, the colors are changing—the leaves, yes, but also what’s on our plates. Farmers’ markets and the grocers’ produce sections are full of yellows, reds, purples, and oranges. But what do you do with a red cabbage? A spaghetti squash? A celery root?

Eating in the summer is easy. Most greens can be eaten raw. But autumn vegetables take a little more thought. For one thing, many take more time to cook. And most have to be prepped before cooking.

Don’t despair! Roasting is our favorite way to prepare most of these vegetables. Use this handy chart to get started:

Vegetable	Preparation	Oven Temperature	Time (about)
Acorn Squash	Halve and seed, then bake cut-side down on lightly sprayed 9 x 13-inch baking dish until tender.	400℉	35 minutes
Apples (not a vegetable per se, but a true treat in the autumn)	Halve, core, and roast cut-side down on a lightly sprayed baking sheet until brown and tender.	375℉	40 minutes
Butternut Squash	Halve and seed, then set on a lightly sprayed baking sheet cut-side up and bake until browned and tender.	375℉	45 minutes
Carrots (in any color, even yellow or purple)	Wash well and leave whole if under 5 inches long. (If washed, there’s no need to peel them for roasting.) Halve larger carrots widthwise. Roast in a single layer on a lightly sprayed baking sheet, turning once, until browned and tender.	400℉	20 minutes
Celery Root	Use a paring knife to slice off the outer “skin.” Cube, coat with nonstick spray, and roast in a pan until tender and lightly browned.	375℉	35 minutes
Parsnips	Peel, then slice off the thin, pencil-like ends. Cut the fatter ends lengthwise into two or three pieces. Coat with nonstick spray and roast until browned and tender.	375℉	25 minutes
Pumpkin	Peel, seed, and cube. Coat with nonstick spray and roast on a rimmed baking sheet until brown and tender.	375℉	45 minutes
Red Cabbage	Cut into eight wedges (for a medium cabbage) through the core (thereby keeping each piece intact). Lightly coat them with nonstick spray and bake on a lightly coated, rimmed baking sheet until lightly browned and tender with crispy edges.	375℉	20 minutes
Spaghetti Squash	Halve lengthwise and scrape out the seeds, then bake cut-side down on a well-sprayed, rimmed baking sheet until tender. Scrape the flesh into long threads with two forks.	400℉	30 minutes
Sweet Potatoes	For 10-ounce sweet potatoes, prick each in a few places with a fork, then place on a rimmed baking sheet and roast until tender.	375℉	50 minutes

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In life’s daily whirlwind, essential-yet-not-truly-urgent tasks like flossing, exercise, and even 15 minutes of peace and quiet can fall off your priority list. Sure, you could stay up an hour later to get everything done, but sleep is yet another essential to-do that helps your body and brain self-restore and prepare to face another busy day.

A better option: smarten up about the way you spend your time and you can actually get more of it. “By really focusing on the task at hand — instead of doing 15 things at once — you’ll gain a few minutes here and a few minutes there,” says professional organizer Marla Cilley, aka The Fly Lady. Add up all those saved minutes, and you’ve got yourself a whole hour — or more! — to indulge in a bubble bath, take an invigorating walk or organize your spice cabinet (hey, to each her own!). Start here to find a little more time in your everyday.

Create a launch pad. To end the morning chaos of finding everyone’s backpacks, briefcase or gym bag, designate a place by the front door (hooks on a wall, a dresser with a drawer for each of you) where everyone puts their packed bags the night before. Spending 5 minutes tonight to get organized for tomorrow is an investment that pays great dividends, says The Fly Lady. “If your kid can’t find his homework as the bus arrives, it could take you nearly an hour to track it down and then run it to school for him,” she reasons.

Time saved: 20 minutes

Put your keys on a leash. Have you ever upended your purse on the front steps in an effort to find your house keys? Wasted minutes in a parking lot digging for your car keys? Can you count the times you’ve asked the universe, “Where are my keys?” End the madness: put your keys on a lanyard keychain that’s long enough to hang outside your purse, suggests The Fly Lady. Give a tug and voila! Keys in hand — no digging, dumping or searching required.

Time saved: 5 minutes

Clean out your bag. While we’re on the subject of purses, clean out and organize yours once a week. Take a few minutes while you’re catching up on Dancing With the Stars or waiting to pick your kid up from soccer practice to throw away old receipts and candy wrappers, organize your wallet and agenda. Restock with a fresh pack of tissues and a tin of mints. Staying on top of your purse clutter will make it easier to find things while you’re on the go.

Time saved: 3 minutes

Presort your laundry. As long as everyone in the house is tossing laundry into a basket, why not sort whites and darks as you go? “Get a hamper with several dividers so each family member can automatically presort,” says Fly Lady, or buy a set of mesh bags for each family member – one for whites, one for darks.

Time saved: 10 minutes

Buy in bulk. Sometimes, buying in bulk can backfire (see: the giant bag of tortilla chips that stares you down whenever you open the pantry). But if you strategize, it can be a real timesaver. “Keep your pantry stocked with regular necessities, such as rice, beans, paper goods, cleaning products, shampoos and toothbrushes, and you’ll spend less time dashing to the store when you run out,” says Christine Hohlbaum, author of The Power of Slow: 101 Ways To Save Time in Our 24/7 World. Save more time by shopping online: Alice.com finds coupons and deals on your favorite essentials, then reminds you when you might be running low so you can avoid a last-minute trip to the drugstore. The Fly Lady recommends buying birthday cards in bulk (check wholesale clubs like Costco and Sam’s Club) and mailing them out once a month.

Time saved: 30 minutes (to and from the store and post office)

Soak as you go. Before you start dinner tonight, fill your kitchen sink with hot soapy water. “As you start cooking, dump in dirty utensils, plates, pans and cutting boards,” says The Fly Lady. “While your meal cooks, your dishes get a good soak.” No more scraping sticky spatulas and fry pans = More time to spend enjoying dessert!

Time saved: 10 minutes

Clean the shower while you’re in there. “It’s quicker to spray some cleaner and do a swipe and a rinse while you’re already in there naked then to scrub the shower walls fully-clothed,” says Fly Lady. Stock your shower with more than just shampoo and body wash; Stash a cleaner and sponge nearby so you can do a quick clean-up at least once a week.

Time saved: 10 minutes

Don’t get sidetracked by your computer. Email and gadgets are meant to make our lives easier, but often they’re a huge time suck. Commit to checking your email only twice a day — and responding only once. “It’s hard at first, especially if you’re used to checking 50 times a day,” says blogger Laura Brady Saade, founder of Give Me 10, a time management consulting firm, who is dedicated to making the most of small gaps of time. “But all those quick replies and checking messages that you know you’ll respond to later eats away at your day.” Train yourself by setting your smartphone to ring only when certain important numbers are calling.

Time saved: 10 minutes

Keep wipes under every sink in the house. Wait for your bathroom to get icky with a week’s (or more!) worth of grime and you’re looking at a good hour of cleaning and scrubbing. Instead, spend two minutes each day swiping the counter, sink and toilet with one flushable wipe; use another to remove any hair from the floor. And once a month, drop an automatic cleaner tablet in the toilet bowl. Avoid getting sucked into doing more by setting a timer for 10 minutes. “It doesn’t have to be perfect, it just has to be clean,” says Brady-Saade.

Time saved: 12 minutes

Schedule in some breathing room. “We often expect to do more than we have time for,” says Hohlbaum, “and the anxiety to make every minute count can actually waste precious moments.” Each day, take a few minutes to daydream, enjoy a cup of tea, or flip through a magazine before you move on to the next thing on your to-do list. “You’ll be able to better focus on the task that awaits you, and be less likely to bungle it and then have to re-do it,” she says. Plus, feeling relaxed and sane can go a long way in making your day feel positive and productive.

Time saved: 7 minutes of re-dos

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Member Recipes

Roasted garlic parmesan potatoes

Author: Drizzle

Serves: 7

5SP - 3.5oz serving (about ½ cup)

Ingredients

4 large potatoes, washed, peeled and cut into cubes.

1 Tbsp olive oil

2 fresh garlic cloves, diced

½ Tbsp oregano

¼ cup finely grated parmesan cheese

Instructions

Preheat oven to 400F, spray a baking sheet with some non stick spray.

Peel and cut your potatoes into cubes, about 1-1.5 inch cubes.

In a bowl toss potatoes with olive oil, parmesan, garlic and oregano.

Lay potatoes out on baking tray and bake in oven for 35-40 minutes, turning every 10 minutes.

Serve right out of oven, makes 7- 3.5 oz servings at 5 smart points each

Loaded baked potato soup

Author: Drizzle

Serves: 8

6SP per 1 cup serving

Ingredients

3 large russet potatoes, peeled and diced small (about 4.5 cups)

3 cups chicken broth

1 garlic clove, diced

2 Tbsp light butter

2 Tbsp flour

1.5 cups 2% milk

3 Tbsp light cream cheese

3 Tbsp light sour cream

6 slices low point bacon (I use center cut, 4SP for 6 slices) cooked and crumbled

Diced green onion & shredded cheese for topping (optional)

Instructions

Cook and drain your bacon and set aside.

Peel and cut your potatoes into small pieces (at least 1 inch cubes or smaller)

Set crock pot to high, add your broth, potatoes and garlic, cook for 2.5 hours.

In a small pan on stove top melt your butter over med-low heat, whisk in your flour then slowly whisk in your milk, stirring often.. Add cream cheese and sour cream and stir often till you have a nice thick cream. Pour into your crock pot and stir well.

Take about 2 cups of your potatoes out of the crock pot and blend in blender, add creamed potatoes back to your soup and stir well, add in your crumbled bacon.

Cook on high for at least one more hour. Potato pieces still in soup should be cooked right through.

Serve warm, makes 8- 1 cup servings at 6 smart points each (5 points plus- old WW program)

Store leftover soup in fridge or freeze.

Meat lovers chili

Author: Drizzle

5SP/5PP per serving

Ingredients

2- 28oz cans diced tomatoes

1 5.5 oz can tomato paste

1 cup reduced fat tomato sauce

Red pepper, diced

Green pepper, diced

Red onion, diced

1 lb raw extra lean ground beef

4 chicken sausages, I used the Al fresco (picture below, incl nutri info to compare)

10 pieces back bacon (the brand and nutri info I used pictured below, info is per 5 pieces)

1 tsp crushed red pepper flakes

1.5 Tbsp chili powder

1 Tbsp dried oregano

Dash of salt & pepper

1 Tbsp franks hot sauce (optional)

Instructions

In a frying pan brown your ground beef, drain.

Cook your back bacon in a pan for 2 minutes turning over once, you can also brown your chicken sausages, they are pre-cooked but I still like to brown them for a few minutes in pan.

Turn your crock pot on to high.

Add in your diced tomatoes, tomato paste, tomato sauce, diced peppers and diced onion. Mix well.

Cut up your chicken sausages and bacon into small pieces. Add to your crock pot along with your cooked ground beef.

Stir in your chili powder, crushed red pepper flakes, oregano, salt & pepper and franks sauce.

Cook on high for 2 hours then turn to warm. Serve when ready.

Makes 9- 1.5 cup serving. 5 smart points per serving. Store in fridge for a few days, chili will freeze well.

*optional to top with little shredded cheese and bacon crumble, add 1 point for this.

Peach crumble biscuit pie

Author: Drizzle

Serves: 4

5SP/4PP

Ingredients

1 7.5oz package biscuit dough, I buy mine at Walmart in the U.S, they are great value brand and come 4 to a pack, each roll has 10 small biscuits and weighs 7.5oz

3 peaches, peeled and diced

1.5 Tbsp sugar

2 Tbsp flour

¾ Tbsp margarine (or light butter) melted

Instructions

Preheat oven to 350F, spray a 8 inch dish with some non stick cooking spray, I use a round dish.

Cut your biscuits into 4 pieces each (giving you 40 pieces) and cover the bottom of your dish.

Peel and cut your fresh peaches, then run through the food processor for 2 minutes, this is optional, you can just keep them in small pieces but I wanted it more of a blended peach, and no I still do not add points for the peaches, this again is optional and do what works best for you as far as if you count for blended fruit..

Cover your biscuits with your peaches.

In a small bowl mix your sugar and flour together, add in melted margarine and mix to form a crumb topping, sprinkle over your biscuits and peaches.

Bake in oven for approx 32 minutes.

Cut in 4 and serve warm, optional to top with some fat free whip cream or cool whip. 5 smart points per serving

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