weight watchers - february 2015 usa
DESCRIPTION
Weight Watchers - February 2015 USATRANSCRIPT
jan/feb
J A N UA R Y / F E B R UA R Y 2 0 1 5 1
THE ULTIMATE COMFORT FOOD.
100
T H I S W I L L B E C O M E S O S E C O N D N A T U R E — Y O U W O N ’ T R E C A L L W H A T L I F E W A S L I K E B E F O R E . — T I F F A N Y, H O W E L L , N J
Our take on this go-to
classic.
EAT IT UP67Scarlet feverOut-of-the-box ideas for a sweet, juicy grapefruit.
72Pop cultureFive ways to upgrade your kernels.
75Pick a peck...of pickles! Add loads of flavor to your meals.
79Recipe genieWe raid one Member’s pantry and help her create three tasty recipes.
82Chef challengeTalking vegetables with master chef Ottolenghi.
86Let’s go out for...Lighten up a date night dinner with these tips.
92Hot stuffFresh lunches using your office’s appliances.
95Friday night specialIt’s family taco time!
100Not your mother’s casseroleWarm, hearty—and healthy—comfort dishes.
106Make mine a miniGuilt-free chocolatedesserts? Yes, please!
112Match gameGrilled cheese and soup is absolutely on the menu.
120Dinner for oneFive supereasy meals for a stress-free week.
PH
OT
OG
RA
PH
Y: C
ON
PO
ULO
S; F
OO
DS
TY
LIS
T:S
IMO
N A
ND
RE
WS
; PR
OP
ST
YL
IST:
PA
IGE
HIC
KS
.
PH
OT
OG
RA
PH
Y: C
ON
PO
ULO
S.
jan/feb
B
BBQ chicken chopped salad ......................80
Butternut squash farro bake .............................104
Butternut squash soup ........................................ 118
C
Celery salad with feta and soft-boiled egg ..................... 82
Chicken parmigiana........... 120
Chicken sauté with peppers and goat cheese ...................80
Chili-lime black bean soup.......................................... 118
Chocolate-coconut popcorn seasoning ................................ 72
Chocolate-raspberrypetits fours.............................110
Classic lasagna....................104
E
*Easy pico de gallo..............97
G
Goat cheese and mushroom quesadillas with chipotle crema....................................... 118
Grilled Cheddar cheese with pickles ............. 118
Grilled Swiss cheese with Dijon mayonnaise................ 119
I
Individual chocolate soufflés....................................110
M
Malted milk mudslide shooters ..................................110
Microwave popcorn (homemade) .......................... 72
O
Open-face garlic and mozzarella toasts with sage................................ 118
P
Parmesan-ranch popcorn seasoning ................................ 72
Pickled onions .......................97
Pumpkin pie popcorn seasoning ................................ 72
R
Red grapefruit, goat cheese, avocado and mesclun salad........................70
Roasted chicken and quinoa salad ........................ 120
Roasted tomato soup with dill.................................... 118
Rustic cassoulet..................104
S
*Salmon with potatoes and asparagus ..................... 120
Slow-cooker French onion soup.......................................... 119
*Spanish-spiced popcorn seasoning ................................ 72
Spanish-roasted pepper bisque ...................................... 119
Spicy chicken soft tacos with goat cheese..................80
Spicy manchego and serrano panini....................... 119
Steak dinner ....................... 120
T
Tofu stir-fry........................... 120
Turkey taco filling.................97
W
Wasabi-gingerpopcorn seasoning.............. 72
White chocolate peanut butter cups.............110
recipe index
Meat-free and
marvelous.
107CHOCOLATE. PERIOD.
HEALTHIEST EVER25Score more sleepPress snooze with our time-saving tips.
29Make your kitchen work for youGet organized to lose weight, now!
30Stock up on successGet this Member’s grocery shopping strategies.
36What’s on your plate?What all those label buzzwords mean for you.
IN EVERY ISSUE4Editor’s letter
6Member spotlightThis diva danced her way into a bright future.
8Supercharged supportA Member dishes on her one-on-one with a coach.
14Second helpingsWhat’s happening at WeightWatchers.com.
17Full plateThe latest weight-loss news.
124More about youFind your dream vacay.
130Shop, etc.
132Lost and foundA Member’s yoga passion.
WORK IT OUT47The fit listBounce into shape.
48Q and AThree personal trainers bust fitness myths.
52Feed your egoMembers share “Oh, I’m blushing” compliments.
54Close down the gymWhy working out afterdinner is a great choice.
58Beause your mind needs to eat, tooQuick hits of inspiration.
60Off & running!Make the transition from walker to runner with our easy eight-week plan.
82
RECIPES MARKED WITH * WORK WITH THE SIMPLY FILLING TECHNIQUE
SAVE $4.00
ALWAYS COMPLETE. FOR THE MOST IMPORTANT PARTS OF YOU.™
Applies to all Centrum® multivitamins, except Centrum® FlavorBurst® and Centrum® Liquid.
IS YOUR DIET MISSING SOMETHING?Centrum® multivitamins include the 6 essential
nutrients people don’t get enough of from food alone.
EXPIRES 02/28/15. CONSUMER: LIMIT ONE COUPON PER PURCHASE of products and quantities stated. LIMIT OF 4 LIKE COUPONS in same shopping trip. Coupons not authorized if purchasing products for resale. Void if transferred, sold, auctioned, reproduced or altered from original. Any other use constitutes fraud. You may pay sales tax. Do not send to Pfi zer Consumer Healthcare.DEALER: Sending to Pfi zer Consumer Healthcare, P.O. Box 880130, El Paso, TX 88588-0130 signifi es compliance with the “Pfi zer Consumer Healthcare Redemption Policy”, copy available by writing to the above address. Cash value is 1/100th of 1 cent. ©2015 Pfi zer Inc.Exclude trial and travel sizes.
F O R A L I M I T E D T I M E O N LY
030005-043584
You know we love food. Just look through these pages. Food gives you energy, it tastes delicious, and it brings us together—it’s not the enemy. What we all struggle with is our complicated relationship with food.
The simple act of eating has become confusing and intimidating. Access to fresh fruits and vegetables can be limited, money can be tight and the greasy spoon down the street can seem like the fastest, easiest (and sometimes only) option. What’s more, many of us look to food for more than it can give. We eat when we’re happy, sad, stressed and often when we’re not even hungry. Battling all that can feel overwhelming.
We have redesigned our magazine to help you peacefully coexist with food. Our new columns, increased news coverage and feature stories specifically
address this challenge:
Find the Time focuses on one healthy habit and how to fit it into your day. In this issue we talk about sleep, and how to score an extra half hour (page 25). 5 Rules to
Lose By delivers Member and Coach strategies for common topics such as portion control, eating out, motivation, traveling and holiday eating. This issue: How to Make Over Your Kitchen (page 29). In Fitness Q&A, our Wello trainers answer your ques-tions on strength training,
stretching, cardio and more (page 48). Market Fresh’s Grace Young shops for the season’s most delicious produce. This month, she’s loving grapefruit (page 67). Flavor Boost spotlights a single ingredient that offers powerful flavor for a low PointsPlus value. We kick off with pickles (page 74). Chefs lighten a favorite recipe in Chef Challenge, and we launch with the incredible Yotam Ottolenghi (page 82). Family Dinner features a menu and game plan for get-ting the whole family cooking and eating—without losing your mind—like this issue’s “Friday Night Special” (page 95).
I’m most excited about featuring our Member stories in a new way. We show them out and about, living their healthy lives. They are our rock stars. And they are our inspiration—the fight to reach and maintain a healthy weight can be difficult. When you read their stories—their challenges and their triumphs—you won’t feel alone or out of control. These are the folks on the front line of changing their relationships with food for good.
Our magazine is not the only thing changing at Weight Watchers. We’ve launched Personal Coaching—your very own dedicated coach experience. What are people saying about it? Go to page 8 to find out!
Happy New Year!
4 J AN UAR Y / F E B R UAR Y 2 0 1 5 / weightwatchers.com
editor’s letter
food fight
If you love what you do, it doesn’t feel like work. Here, our food team has a little fun on the last day of the shoot!
Theresa DiMasiEditor in Chief/VP, Content
Instagram: @theresadimasi
Making Red Pepper Dip with my first-born, part of our Cooking with Kids video series.
BEHIND THE SCENES
contains over 500
mouthwatering
recipes, each hand-
picked by Weight
Watchers’ editors
and designed to
work perfectly
with the PointsPlus®program. Yes, Mac
and Cheese, Spaghetti
and Meatballs, Pork
and Black Bean Chili,
Cheddar-Chicken Que-
sadillas and Chocolate
Cake! And much more.
OUR NEW BOOK...
what does your fridge say
about you? Show us on Instagram.
#fridgeconfessions.
LET ME KNOW WHAT YOUTHINK OF
THIS NEW [email protected]
@WEIGHTWATCHERS
MADE WITH LOVEBAKED WITH BOB’SWe know when you bake it’s more than food, it’s an act of love. And, when you use any one of our specialty fl ours you can be confi dent that your friends and family will taste and feel the love. With our full line of nine Bob’s Red Mill baking
fl ours, you can fi nd the right fl our for any recipe.
To learn about all of our fl ours visit www.bobsredmill.com
PH
OT
OG
RA
PH
Y: S
HA
NN
ON
GR
EE
R; H
AIR
AN
D M
AK
EU
P: E
RIC
A W
HE
LA
N U
SIN
G A
NA
STA
SIA
BE
VE
RLY
HIL
LS
.
6 J AN UAR Y / F E B R UAR Y 2 0 1 5
LISA KASDAN AGE 31 HEIGHT 5'8" LOST 50 LB*
QUICK FIRESeven questions: Ready, set, go!FAVORITE FRUIT? Grapes.
TOP INDULGENCE? A slice, or two, of pizza at my favorite late-night place.
BIGGEST ACCOMPLISHMENT? Tucking my shirt into my pants, and keeping the weight off.
GYM OR HOME WORKOUT?
Gym—or dancing!
FAVORITE FOOD TO COOK? Hmm, that’s a hard one. Fried rice, egg rolls, tofu stir-fry, a good pasta dish with tons of veggies and anything on the grill.
SALAD OR SANDWICH?
Salad.
YOUR INSPIRATION? My mother motivates me every day. I take after her—she’s a lawyer, too!
member spotlightAttorney by day, ballroom dancer by night—Lisa shares how she two-stepped her way to goal.AS TOLD TO KATERINA GKIONISADDITIONAL REPORTING BY MANDY RICH
W H AT A R E YO U W E A R I N G ? It’s my first custom-made American Rhythm ballroom dress; I wear it to dance competitions.
H O W D I D YO U G E T I N V O LV E D ? I grew up with a background in the arts, singing and dancing in musicals all through high school. I continued singing professionally over the years, even per-forming at Lincoln Center in 2010. I joined Weight Watchers after that night.
W H Y A F T E R T H AT N I G H T ? I felt like a million bucks walking out of the dressing room, but then I saw the video afterward and I was shocked by how unhealthy I looked.
D I D A N Y T H I N G S U R P R I S E YO U A L O N G T H E WAY ? I began falling in love with cooking and I started going to the gym more often—kickboxing class-es actually helped me lose the bulk of my weight. I became more involved with dancing as I got closer to my goal, and it really toned my body. Now when I’m performing in showcases and competi-tions, I still can’t believe that I’m doing dips and lifts while wearing an outfit like this. It’s just surreal, and it’s amazing.
success secrets
“Swing is my
favorite dance— salsa and cha-cha are close seconds!”
*People following the Weight Watchers plan can expect to lose 1–2 lbs/wk.
Want it sweet?Check the neck to know it’s ripe.
It’s easy. Just use your thumb to apply gentle pressure to the neck, near the stem. If it yields slightly, your pear is ripe, sweet and juicy. If it’s fi rm, let it ripen at room temperature for a day or two. Find our favorite recipes at usapears.org.
8 J AN UAR Y / F E B R UAR Y 2 0 1 5 / weightwatchers.com
supercharged support
Sometimes talking on the phone with someone about your struggles is all you need to stay motivated. And (shameless
plug!) that’s what Weight Watchers Personal Coaching is all about. We got
the inside scoop from one of the first Members to try coaching. Her story may
just inspire you to get personal, too.
I immediately liked the idea of Personal Coaching.I had a new baby and I work full-time, so I couldn’t go to meetings. At first I was nervous about the weekly calls, but once I got started I couldn’t get enough. My coach, Meg, helped educate me and walked me through the basics of the program.I’m so lucky to have her as my coach. She helps me set goals each week and always comes up with cool mantras that keep me moti-vated. And weget very specific:Which days are hard for you? When will you exercise? She even sends a follow-up
e-mail after every call with an action plan for the upcoming week. I’ve never had that kind of individual attention before.
The sessions keep me accountable and they’re so convenient. It’s while my daughter is at Girl Scouts or while I’m driving home from work—
whenever I have a free moment.
I’d done Weight Watchers meet-ings years ago, but losing weight is harder after having kids. In the meetings, I could just go and hide in the back of the room. No one knew my unique struggles unless I spoke up. But the calls are tailored to me. I’m also not really an extro-verted person, so being able to
speak to a coach one on one really fit well with my personality.
I wouldn’t have been successful without Meg. She listens to me and doesn’t beat me up if I slip up. At one point I was still making progress, but not as much as I wanted. She’s such a positive motivator. She’d say, “You don’t understand. You are successful. You can do this.”
THE COACH GETS IT:
“If she has a wedding or a
birthday party to go to, we talk about
in-the-moment strategies to
stay on track. If she wants cake, she can
have it as long as she
planned it out in advance.”
“When I coach her, I get so much back
as well. I have confidence in
her, and I think she can
feel that. When you have that same goal in
mind, it’s great to have someone
with you. I’m glad to be on that journey
with her.”
ALYSONTRIED
COACHING AND NOW
SHE’S HOOKED!
You’re not sure if you can get to the gym, so walk the stairs at work this week and park your car farther away in the parking lot to get more steps in.
Plan your meals for the week on Monday night.
Make your car WW-friendly by bringing fruits and vegetables for your drive home. You can also put a nonperishable snack in your glove box. Meet Meg, Alyson’s coach!
success secrets
PH
OT
OG
RA
PH
Y: J
EF
F H
AR
RIS
(G
RID
PA
PE
R);
IA
IN B
AG
WE
LL
(CA
KE
).
out how she can have aplanned indulgence and stay ON TRACK, too.”
xx When I joined, I wasn't really
a meetings person, so coaching would've been perfect for me.
Members tell us about their progress on their own schedule
and on their own terms.
PROMOTION
our coaches make it convenientAll you need is ahalf hour——it can be first
step making true changes in your life.
“A Member tells me that she
—Catherine, coach
struggles at work —Malisa, Member
COACH
"THE BEST PART? AFTER WE TALKED, MY COACH WOULD WRITE ME A FOLLOW-UP E-MAIL REMINDING ME OF OUR CONVERSATION. I WOULD’VE FORGOTTEN ALL THE LITTLE DETAILS OTHERWISE!"
COACH
since a colleague is always bringing in DONUTS. I’d ask the Member, ‘Do you want to FIT IN a donut once a week?’ If she does, we'll figure
—Krissy
—Catherine
—Michelle, Member
“Even when I gained 0.6 or lost 0.8 pounds, having a
coach was like having a friend remind you not how much more
you have to lose, but how far you’ve come.”
“I spoke to a Member who knew what her first major issue was : SHE DRANK EIGHT CANS OF REGULAR SODA A DAY. She liked black coffee, so Tuesday through Thursday she was going to have coffee instead of soda in the morning. Then SHE STARTED TO TRADE OUT ANOTHER AFTERNOON SODA for a glass of water . We started with these two SMALL CHANGES and added more along the way. As she saw success, SHE ACTUALLY WANTED TO DRINK LESS SODA.” —Gretchen
ÎÎÎJ
|
t
PROMOTION
our coaches get personal
“My coach really listened to everything
I had to say. I love going out for Mexican food, so after we talked, she
sent me links to Mexican recipes that I can make at home!”
—Malisa, Member
91
There is no one strategyxthat w�ks e�ry�e, so coaching helps
MEMBERS learn how MAKE Program their own. —Susan
COACH
xx My trip to Disney World was coming up, so my
coach sent me the Disney Destination Guide from
weightwatchers.com,which was so helpful.
She’s my companion on this journey.xx
—Michelle, Member
COACH
Before the first call, I sp�d a lot �� reading the Member’s assessment.
What are her challenges? Where she improve, and how can I help her?”
PROMOTION
Customized support at your convenience and on your terms, a personal action plan and real guidance from experienced coaches who have been in your shoes—that's what you'll get from Personal Coaching, our new approach to losing weight. Read what some of our Members and coaches have to say:
YourWayToLose
—Malisa, Member
“My personal coach was so encouraging, and
it was great that she knew how to keep
me motivated— she'd remind me about
my upcoming wedding so I could keep going.”
our coaches get real
Every Monday morning, my coach and I talk about the
success I’ve had and the obstacles I’m facing that week.
And I love knowing that if I have a problem on
Thursday, I can still reach out to her for advice.
—Michelle, Member
Introducing Weight Watchers Personal Coaching
READ MORE FROM OUR MEMBERS & COACHES
COACH
—Amy
It,s 2 am and there,s a doughnut in the house.
Don,t sweat it-we,ve got this.
It’s here! 24/7 Chat.Support from experienced Weight Watchers
coaches who know what it’s like and are there for you wherever, whenever you need it.
Weight Watchers has a weight-loss system for your body and a support system for your brain.
Help with the hard part.
®
weightwatchers.com / J A N UA R Y / F E B R UA R Y 2 0 1 5 13
The stories in Weight Watchers magazine represent Members’ individual experiences. Eating patterns, activity levels and adherence all play significant roles in determining weight loss and maintaining that loss. For many people, weight loss is temporary. Ask at our centers for details about our maintenance record. Check with your physician before beginning or dramatically changing a fitness routine.
SUBSCRIBER SERVICESFor the print edition, go to weightwatchers.com/magazine, e-mail customer service at [email protected] or call 800-978-2400. For the digital edition, go to zinio.com/weightwatchers or e-mail customer service at [email protected].
Change of address:
Weight Watchers Magazine P.O. Box 6245 Harlan, IA 51593
For Canadian information:
Publications Mail Agreement No. 40906006/Registration No. 12327 1561 RT0001
Return undeliverable
Canadian addresses to:
Weight Watchers, Inc. 2835 Kew Drive Windsor, Ontario N8T 3B7
Theresa DiMasiEditor in Chief/VP, Content
Melanie Mannarino Ed Melnitsky Executive Editor/Content Director Creative Director
EDITORIALManaging Editor Diane Pavia
Senior Editors Jamie Gerardi, Amy Gorin
Associate Editors Jason de Beer, Mary Elizabeth Hurn
Assistant Editor Katerina Gkionis
Style Editor Elizabeth Brous
Community Manager Anita Sado
Editorial Assistant Mandy Rich
Copy Editor Ann Lien
CULINARY Executive Food Editor Lisa Chernick
Food & Recipe Editors Eileen Runyan; Leslie Fink, MS, RD
Editors Jackie Mills, MS, RD; Deborah Mintcheff; Alice Thompson
ARTSenior Designer Elizabeth Stem
Consulting Photo Director Marybeth Dulany
Consulting Designers Sheri Geller, John Lanuza, Robert O’Connell
Art Assistants Caitlin-Marie Miner, Kelsey Pillischer
PRINT | MOBILE | TABLET | DESKTOP
My cast-iron skillet gives meats and
veggies a perfect, crunchy sear. Lemons. Their
zest and/or juice brighten and improve
everything they touch; sweet or savory.
I use low-fat chicken broth instead of
water to cook rice. So much more flavor!
Herbal salts. They add something special to
an ordinary dish.
Andrew R. AmillVP/Media Sales
Stacey Newman Weldon Eastern Advertising Manager, New York 212-589-2700
ADVERTISING OFFICESNEW YORK
National Direct Response
Gregory L. Pepe [email protected]
Warren R. Berger [email protected]
tel: 212-779-7172
CHICAGO/MIDWEST
Kevin Zoeller [email protected]
Gale [email protected]
tel: 312-782-8855
WEST COAST
Jay Monaghan [email protected]
tel: 415-777-4417
TEXAS
Julie Lee [email protected]
tel: 214-477-0128
tel: 972-386-6186
Ad Sales CoordinatorAshley Skibicki
Research ManagerJulia Klauber
Production ManagerAlan Biederman
Finance ManagerAditya Rathod
Circulation DirectorJim Motrinec
Circulation ManagerLauren Scull
Reduced-fat pesto: Stir into veggies, spread
on a baked potato, add to sandwiches.
Coconut oil spray! None of the mess
of the jarred stuff.
Kitchen scissors: for quickly adding herbs to my meals.
WHAT’S YOUR KITCHEN SECRET
WEAPON?
Anchovy or mushroom paste for a savory
umami taste.
14 J AN UAR Y / F E B R UAR Y 2 0 1 5 / weightwatchers.com
PH
OT
OG
RA
PH
Y: C
AT
HE
RIN
E L
ED
NE
R/G
ET
TY
IM
AG
ES
(H
EA
RT
PIL
LOW
);
CH
RIS
FA
NN
ING
(R
UN
NE
R).
I never realized how quickly chicken could go bad in the fridge. “Beat belly bugs” saved me and my family a trip to the emergency room. Thanks! —TRICIA R., TX
Sometimes I get so locked in the mindset that I need the perfect place, type of clothing and amount of time to get my steps in, that I just don’t get them in at all. “Walk it off”made me realize Ican go walking any time! —KAY R., WA
The “Desserts with a secret”were even better than I imagined.Definitely sharing the Double German Chocolate Mini Cupcakes with my WW meeting Members. These are secrets I’m proud to tell!
—ANNEMARIE K., MI
second helpingsGet healthy-living news, fitness ideas and 24/7 inspiration with our
online communities and WeightWatchers.com.
MOVE OVER,VALENTINE’S DAYToday, 1 in 4 deaths in the United States is attributed to heart disease—and being overweight is a major risk factor. Get the latest news about how maintaining a healthy lifestyle can benefit your heart at weightwatchers.com/healthyheart.
February is American Heart Month.
How do you work the Plan? We love reading your tips and strategies, so keep ’em coming! Use #Weight Watchers on Twitter, Insta-gram and Face-book. Each issue, we’ll share our favorites here.
@JessicaHamMK
I make sure I
have the right
pre-workout
snack and good
food waiting
at home. No
hungry shopping!
@CAnheliger
Texting my
daily points
with another WW
Member to keep
both of us
accountable.
@Brenda7712
Telling myself
that the way I
ate before got
me nowhere
and the way
I’m eating now
will give me
a new life!
JOIN THE CONVO!
THUMBS UPTO @JENNY LOSINGITFOR KEEP-ING THIS MAT AT THE SIDE OF HERBED. IT’S THE FIRST THINGSHE SEES EACH MORN-ING, AND ITHELPS KEEPHER MOTI-VATED AND ON TRACK. YOU GO, GIRL!
#REGRAM!
mail callHere’s what you thought of our November/December 2014 issue …
“12 days of fitness” got me moving immediately. By the time I got to #12, my abs were already burning from the plank pose I got into for #2!” —CADY D., PA
LETTER OF THE MONTH
we hear ya!
We love this set of nine dice that’ll determine what’s for dinner. The protein die has been updated to include vegetar-ian options (think seitan as a turkey alternative). Other dice feature cooking methods, meats, grains/carbs, herbs, bonus adds (like nuts) and veggies.
Create 186,000-plus recipe options. $24, foodiedice .com
Feeling uninspired in the kitchen? Let Foodie Dice decide the menu.
oh, the possibilities
BY CARI WIRA DINEEN
N U T R I T I O N H E A LT H F I T N E S S C U LT U R E B E A U T Y FA S H I O N P
HO
TO
GR
AP
HY
: JE
FF
HA
RR
IS; P
RO
P S
TY
LIS
T: E
RIN
ME
RH
AR
WIT
H E
HM
AN
AG
EM
EN
T.C
OM
Inside
full plate
weightwatchers.com / J A N UA R Y / F E B R UA R Y 2 0 1 5 17v
18 J AN UAR Y / F E B R UAR Y 2 0 1 5 / weightwatchers.com
full plate
THE NEWS YOU CAN USE
1. Sleep in!Don’t bother getting up for breakfast—unless you wantto. A handful of new studies suggests that eating break-fast may not help weight loss, after all. About 300 breakfast eaters and breakfast skip-pers weighed about the same after four months, in a study at the University of Alabama, Birmingham. However, in a different study, breakfast skippers had less a.m. energy—which shows that breakfast may have other benefits.
2. Erase workout from your vocabNext time you go for a walk, think of it as fun—not fitness—and you may curb your craving for sweets. When 56 women walkers were told to either go on a fitness walk or a sightsee-ing stroll, the group that didn’t have “workout” on the brain ate 55 percent fewer M&Ms following the walk, according to a recent preliminary study by Cornell University scientists.
to-lose listWho says losing weight is no fun?
NO MORE WHOLE PAYCHECKAt the new thrivemarket.com, you pay $60 annually for up to half off retail prices for healthy goods. For each membership sold, a low-income family gets one free.
LOOK SLIMMER IMMEDIATELY Model-turned-
blogger Molly
Sims knows a
bit about weight
loss: She shed
79 pounds after
her pregnancy. In
her new book, The
Everyday Super-
model, she offers
beauty and fashion
trade secrets. Our
fave, which goes
against how most
of us shop: “Buy
a size up. Models
almost never wear
clothes that are
tight, while most of
[the rest of] us try
to squeeze into
a smaller size.”
Shopping this way
could help limit
bulges and bumps.
TEACHING IT TOCRAVE A KALE SALADMORE THAN FRENCHFRIES MAY BE POSSIBLE, PER PRELIMINARYRESEARCH FROM TUFTSUNIVERSITY. KEEP EATINGWHAT’S GOOD FOR YOUAND OVER TIME YOURBRAIN MAY ADJUST, SAYSTUDY AUTHORS.—SARAH ELIZABETH RICHARDS
RETRAINYOURBRAIN
MAKE A RESOLUTION THAT’LL STICKWhether you’re among the 12 percent of people absolutely certain they’ll keep their New Year’s resolution or the 88 percent who aren’t, life coach Christine Hassler offers stick-to-it tips:
Downsize your expectations. Make a specific and attainable resolution. Instead of deciding to shed the same 10 pounds you lost and gained back last year, choose a smaller goal that delivers feel-good results, such as exercising five days a week.
Wait a month or two. It takes at least a few weeks of doing something consistently to make it habitual. Give yourself time to feel like a resolution is part of your daily routine.
MAKE IT HEALTHIER
When you decide to snack on some cheesy mac,
use whole wheat noodles for a fiber boost.
3. Pick up the joystickAnother way to sideline that longing for chocolate: Dust off your Nintendo. Playing Tetris for a few minutes may significantly lower cravings for chips or choco-late, per a small study in Appetite. Tetris too throwback for you? Other highly visual games (think Candy Crush) might also keep thoughts from food, says study co-author Jackie Andrade, PhD.
4. Eat mac ’n’ cheese when you're happyHaving fave comfort foods when you’re feeling frazzled could be more fattening. Women who’d been stressed within the last day burned one-third fewer calories after eating a meal of eggs, turkey sausage, biscuits and gravy, versus times when they weren’t stressed, per a small study in Biological Psychiatry.
FRESH
SNOW
KIDS
WITH CABIN
FEVER
CAR
WITHOUT
4-WHEEL
DRIVE
BURNING 132 CALORIES*
WHILE PLAYING IN THE SNOW
FOR 30 MINUTES
* FOR THE AVERAGE AMEREICAN WOMAN WHO IS 5'3" AND WEIGHS 166 LB.
R E C I P E F O R
S U C C E S S
PH
OT
OG
RA
PH
Y: M
IKA
EL
DU
BO
IS/J
OH
NE
R (
SN
OW
PL
AY
); S
PL
AS
HN
EW
S/C
OR
BIS
(M
OL
LY);
CO
RIB
S (
KA
LE
); I
ST
OC
KP
HO
TO
(B
AR
);
TR
AV
IS R
AT
HB
ON
E/T
RU
NK
AR
CH
IVE
(P
AS
TA).
.
+ + =
Your heart is precious.Help support its health with NEW TruHeartTM.*
The only± heart health supplement specially formulated with ingredients to:
Try new TruHeartTM from One A Day®
• Help lower bad cholesterol†
• Help support healthy blood pressure‡*
• And includes CoQ10
20 J AN UAR Y / F E B R UAR Y 2 0 1 5 / weightwatchers.com
SWEETVICTORYA big win: As a
result of consumer
requests, more
manufacturers
are dropping high
fructose corn
syrup (HFCS)
from packaged
goods and
bringing back
real sugar or
honey. Some of
the biggest
companies to
recently eliminate
the sweetener
or to offer HFCS-
free options:
General Mills,
Kraft, Panera
Bread, Pepsi,
Starbucks and
Subway. Those
against HFCS
believe it’s a big-
ger contributor
to obesity than
sugar because of
the way the body
processes it—but
the research isn’t
conclusive. What
is clear: All sugars
have roughly
the same calorie
count, 16 to 21
per teaspoon.
MOVIE MATH On Feb. 13, Fifty Shades of Grey debuts. If you’re tied up, how many activity PointsPlusvalue will you earn?
People across the country are pairing off with foodie pen pals. The idea: Curate a food care package (usually $15 worth), add a handwritten note or recipe and mail it out. Try it through a club (theleangreen bean.com/foodie-penpals) hosted by Ohio dietitian Lindsay Livingston.
GO SHOPPING,GET PAID
CROSS-COUNTRY BURNS CALS!And on January 10, try it for free at more than 100 locations; find one at wintertrails.org
BELIGAN WAFFLES
FRENCHTOAST
If you decide to whip up a
sweet weekend breakfast
(perfect for a snowy morn-
ing!), homemade French
toast or waffles are delicious
go-tos. Here’s how typical
recipes stack up:
best bet
DearFriend,Eatthis
Close to goal? Before you spring for new clothes, sign up for fashionism.com, a cash-back portal to beauty and fash-ion retailers like Sephora. Download a button that sits on your toolbar; when you shop, the button reveals deals like free shipping and a cash-back percent for each store. The savings are deposited into your PayPal account. Voilà!
SCULPT YOUR BUTT, POWER YOUR DEVICEThis isn’t a futuristic thriller; it could be your reality one day. While pedaling on stationary bikes for half an hour, volunteers wore a tempo-rary tattoo that measured output of lactate (what muscles break carbs down to during cardio) through sweat. The lactate was converted to electricity that could charge a digital watch for one minute.—KATERINA GKIONIS
WINNER!
full plate
THE NEWS YOU CAN USE
2 WAFFLESPOINTSPLUS
VALUE: 12TOP WITH
FRESH FRUIT OR LOW-CAL
SYRUP!
2 SLICES FRENCH TOASTPOINTSPLUSVALUE: 8
PH
OT
OG
RA
PH
Y: A
ND
RE
W B
ET
TL
ES
/TR
UN
KA
RC
HIV
E (
LIP
ST
ICK
); A
CP
/TR
UN
KA
RC
HIV
E (
WO
MA
N);
GE
RO
BR
ELO
ER
/CO
RB
IS (
WA
TC
H);
CO
RB
IS
(HO
NE
Y);
ER
IKIS
AK
SO
N/C
OR
BIS
(S
KI)
; LE
VI B
RO
WN
/TR
UN
KA
RC
HIV
E (
WA
FF
LE
, TO
AS
T).
PH
OT
OG
RA
PH
Y: J
OR
DA
N S
IEM
EN
S/G
ET
TY
IM
AG
ES
(S
UR
FE
R);
CH
RIS
TIA
N K
AR
GL
/CO
RB
IS (
OR
AN
GE
); J
OH
N M
UN
SO
N/C
OR
BIS
(F
OO
TB
AL
L);
JE
FF
HA
RR
IS (
UN
DE
RW
EA
R).
weightwatchers.com / J A N UA R Y / F E B R UA R Y 2 0 1 5 23
full plate
THE NEWS YOU CAN USE
...does it have a home gym? At airbnb.com, you can pick a getaway spot with healthy add-ons—some complimentary. Just use the filter tool to search for anything from “bikes” to “pool.” If you can’t find what you’re looking for, message a potential host to ask. “Hosts can most likely point you toward great local experiences, too, including the farmers’ market with the most diverse produce selection,” says a spokesperson for airbnb.
SUNDAY FUN-DAYOn the Monday
following an NFL
game, saturated fat
and caloric intake
may increase sig-
nificantly in cities
with losing teams,
shows preliminary
research in Psy-chological Science. “When your team
loses a game, it’s
as if you lose the
game,” says study
co-author Yann
Cornil. “You don’t
say, ‘they lost,’ but
rather, ‘we lost.’ ”
Come out a winner
no matter who
you root for with our
fitness version
of a drinking game:
WHEN THERE’S A… YOU WILL DO…Shot of the stadium blimp 5-second side plank
Beverage commercial 10-second run in place
Play that’s reviewed 20-second plank
Touchdown 6 crunches
Time-out 3 tricep dips
Personal foul 7 squats
Touchdown dance 6 lunges
Loss by your team 10 jumping jacks
Win by your team 10-second “Superman”
Trophy that’s shown 5 bicep curls, holding the remote control
quick and healthyThe new wave of fast-food restaurants is prioritizing superhealthy menu items. Some on our radar:
LYFE KITCHENAll the dishes at this counter-service joint (in California, Colorado, Illinois, Nevada, New York and Texas; see lyfekitchen.com) have less than 600 calories and 1,000 mg sodium.
SPINACH AND AVOCADO FRITTATAPointsPlusvalue: 10
roomwith a workoutLocation is one thing
when it comes to a
vacation rental. The
real question is...
Make copies for your
pals to ensure you
score a workout—
and some laughs.
—MANDY RICH
PALM BEACH SALAD WITH GRILLED CHICKENPointsPlusvalue: 8
CHOP’TAt this salad bar, choose your fixin’s or order off the seasonal menu that fea-tures local ingredients and changes every two months. Find outposts in New York City and Washington, DC; visit choptsalad.com.
TERIYAKI TWIST BOWLPointsPlusvalue: 11
FRESHIIThink custom wraps, salads, quinoa bowls and fresh-pressed juices. The restaurant cuts out excess packaging and heavy energy usage. Find loca-tions throughout the US and Canada, too, at freshii.com.
NEW YEAR,NEW SCENT
Breathe deep! Find the sweet smell of weight-loss success in one of these
citrusy scents. Orange, tangerine, grapefruit and bergamot may all boost
happiness and help relieve anxiety and stress—promoting just the right
attitude to reach your 2015 goals.
Bath and Body Works Fresh Brazil Citrus Shea Body Cream con-tains pomelo, tangerine and pineapple. $12.50, bathandbody works.com.
The musky-sweet Annick Goutal Amande Gourmande Candle features blood orange. $60, annick goutal.com.
Kat Burki Private Collection Freesia & Pink Grapefruit Eau de Toilette is laced with bergamot. $48, nordstrom.com.
BUH-BYE, WORKOUT SWEAT STAINSWe tried ’em—they work: The Knock Out! Smart Panties Thong ($17, knockoutpanties.com) absorbs odors and wicks away moisture, keeping clothes dry.
Inside H E A LT H N U T R I T I O N F O O D W E I G H T- LO S S S U C C E S S O R G A N I Z AT I O N
weightwatchers.com / J A N UA R Y / F E B R UA R Y 2 0 1 5 25
PH
OT
OG
RA
PH
Y: S
TE
PH
AN
IE R
AU
SS
ER
/TR
UN
K A
RC
HIV
E
healthiest ever
55P E R C E N T O F
A M E R I C A N S F E E L T H E Y D O N ’ T H AV E E N O U G H
T I M E I N A D AY.
M O R E T H A N
We can’t walk your dog (or feed the kids or pay your bills) for you—but we can help you get through your to-dos faster so you can snooze an extra half hour. You’re welcome.
There are many good reasons to get between seven and nine hours of sleep each night. Experts say that amount could help you lose weight, fend off colds and even amp up your sex drive. But more than half of us can come up with dozens more reasons why it’s so hard to log that much slumber—53 percent of Americans don’t get enough on weeknights, found a National Sleep Foundation survey. Make these small tweaks to your daily routine and you can sleep in later.
BY ABIGAIL LIBERS
score more sleep
FIND
THE TIME
ILL
US
TR
AT
ION
S: A
M I
CO
LL
EC
TIV
E.
26 J AN UAR Y / F E B R UA R Y 2 0 1 5 / weightwatchers.com
healthiest ever
FIND THE TIME
Haven’t you heard? No one shampoos daily anymore. Washing your hair just two or three times a week keeps it healthier and silkier—and saves you precious prep time. Battle oily strands with a blast of dry shampoo. Try it Tresemmé Fresh Start Smoothing
Dry Shampoo, $5, walmart.com.
Streamline your routine by using a caddy to organize primping tools. You won’t waste time rummaging through drawers and makeup bags looking for brushes, eyeshadow, bobby pins, lotions and more. Try it 5-Section Acrylic Tote, $20,
containerstore.com.
Slip it over your head—and you’re done! You won’t waste time staring into your closet trying to turn separates into inspiring outfits.
That morning coffee run is a total time suck. Skip the lines and wake up to fresh java—even if you don’t have an automatic coffeemaker. Just connect your coffee machine’s plug to an outlet timer (the device that turns the lights on and off in your home when you’re on vacay), then set it for a few minutes after wake-up time. Pour your brew into a travel cup and sip on the go.
Pick no-prep items like bananas, yogurt, single-serve whole-grain cereal and nuts so you don’t spend time watching the toaster or standing over the stovetop.
The average American spends 15 minutes a day on Facebook, per a Nielsen study. Restrict viewing to two five-minute daily sessions—one in the morning and one in the evening. Set your smartphone’s timer or use RescueTime.com, which alerts you when you’re getting close to your surfing limit.
Hang a hook by the door (or screw a cup hook into the bottom of a picture or mirror frame). Designate that as your key spot.
Sometimes talking takes less time than texting back and forth. Pick up the phone already!
E XPE RTS Julie Morgenstern, professional organizer and author of Time Management From the
Inside Out; Jet Rhys, stylist and owner of Jet Rhys salons in Solana Beach, CA; Laura Vanderkam, author
of 168 Hours: You Have More Time Than You Think.
L I M I TS O C I A L M E D I AS AV E : 5 M I N U T E S
C A L L I N S T E A D O F T E X TS AV E : 2 ½ M I N U T E S
N E V E R L O S EYO U R K E Y SS AV E : 3 M I N U T E S
S I M P L I F Y B R E A K FA S TS AV E : 2 M I N U T E S
B R E W YO U R O W NS AV E : 5 M I N U T E S
W E A R A D R E S SS AV E : 4 M I N U T E S
C R E AT E A B E A U T Y S TAT I O N S AV E : 2 M I N U T E S
S K I P T H E S U D SS AV E : 6 ½ M I N U T E S
+
+
+
+
+
+
+
weightwatchers.com / J A N UA R Y / F E B R UA R Y 2 0 1 5 29
RULES TO LOSE BY
healthiest ever
PH
OT
OG
RA
PH
Y: S
HA
NN
ON
GR
EE
R; P
RO
P S
TY
LIS
T: B
RIA
N H
EIS
ER
FO
R E
HM
AN
AG
EM
EN
T.C
OM
(K
ITC
HE
N);
P
HO
TO
GR
AP
HY
: CO
N P
OU
LOS
; FO
OD
ST
YL
IST:
SIM
ON
AN
DR
EW
S; P
RO
P S
TY
LIS
T: P
AIG
E H
ICK
S (
FR
UIT
AN
D M
&M
S).
HIDE AND DON’T SEEKI won’t let chocolate in my kitchen! My husband stores his peanut M&Ms out of my sight in his home office.
make your kitchen work for youGive your food hub a healthy-living makeover!Weight Watchers Member and bloggerDebbie Koenig
shows you how to better organize your space to encourage healthy eating.
FILL ’ER UP!
Ball Regular Mouth Jar Storage Caps, $6–$8 for 8, amazon.com.
OXO Butter DishFinally, a butter
tray with teaspoon markings.
$10, oxo.com.
FoodSaver FM2100 Vacuum Sealer
Produce can stay fresher, longer.
$120, foodsaver.com.
Weight Watchers Steamer Bowl
Microwave veggies for an easy side. $10–$13, WW meeting rooms.
TOOLS TO HELP YOU LOSE
3 . S TE A L (I D E A S ) FRO M TH E O FFICEI love to repurpose office supplies to keep my kitchen organized. I store large, flat items like baking sheets, cutting boards and serving trays in vertical file holders in cupboards and even on the countertop.
4 . FLI P YO U R LI DSI have a giant stash of half-pint Mason jars, which have measurements that tell you the volume of their contents—useful for leftover brown rice or wheatberries. But the metal lids they come with aren’t very user-friendly, so I replace them with white plastic caps that pop right off.
5 . DI SPL AY TH E FRU IT SO F YO U R L A B O RI place diced mango and clementine wedges in a bowl, front and center in the fridge, so they’re the first things I see when I open the doors. I add toothpicks so my 8-year-old son and I can easily grab a healthy snack.
Debbie Koenig is the author of Parents Need to Eat Too: Nap-Friendly
Recipes, One-Handed Meals, and Time-Saving Kitchen Tricks for New Parents.
Read her blog, Feed the Parents, at weightwatchers.com/feedtheparents.
1 . S TR E A M LI N E S PICE SI love adding low-calorie flavor with spices. It’s easier to store and stack my seasonings in matching jars—so I bought a few dozen wide-mouth, 4-ounce jars, transferred everything into them, then had a quick session with a label maker.
2 . SET U P A S TA SHI store meal extras in the freezer in a clear plastic box meant to hold sweaters. When I have no idea what to make for dinner at 6 p.m., I check the box! I also use plastic shoe boxes to hold uncooked proteins, fruit and vegetables in the fridge.
2
3
4
5
AS TOLD TO AMY GORIN
30 J AN UAR Y / F E B R UAR Y 2 0 1 5 / weightwatchers.com
PH
OT
OG
RA
PH
Y: A
UG
US
TU
S B
UT
ER
A; H
AIR
AN
D M
AK
EU
P:E
RIC
A W
HE
LA
N U
SIN
G A
NA
STA
SIA
BE
VE
RLY
HIL
LS
; WA
RD
RO
BE
ST
YL
ING
: AL
AN
A J
. KE
LE
N.
SH
OT
ON
LO
CA
TIO
NA
T F
AIR
WA
YM
AR
KE
T.
healthiest ever
CHANGING FOR GOOD
“I NEVER REALIZED A SHOPPINGLIST COULD KEEP ME ON TRACK, BUT IT DOES!”
In high school I got a job at my local
grocery store: I was a bookkeeper and
a cashier, and I also checked in grocer-
ies as they came off the truck. I was
familiar with the inventory and became
savvy at spotting a deal—like buy-1-get-
1-free Entenmann’s crumb cakes—but
I didn’t go shopping for the family.
That was my parents’ job. My mom
mixed in healthy meals with comfort-
food favorites, but I always preferred
the heavier meals. When she’d cook
stock up on successT H I S F O R M E R S U P E R M A R K E T
C L E R K L E A R N E D H OW TO
F I L L H E R G R O C E RY C A R T TO
H E L P H E R R E AC H H E R G OA L .
A S TO L D TO KAT E R I N A G K I O N I S
DANIELLE DECARO AGE 25 HEIGHT 5 '1"LOST 61 LB*
30 J AN UAR Y / F E B R UAR Y 2 0 1 5
Turn the page for more
*People following the Weight Watchers plan can expect to lose 1–2 lbs/wk.
CRUNCH ON
POWERTO KEEP YOU ROLLINGRIGHT ALONG
Energize your day with the crunch of almonds. Get 6g of energy-giving protein, 4g of hunger-slaying fi ber and essential nutrients in every heart-healthy handful, ready whenever you need it most.
Learn more at Almonds.com.
Scie
nti
fi c e
vid
en
ce s
ug
gest
s, b
ut
do
es
no
t p
rove, th
at
eati
ng
1.5
ou
nces
per
day o
f m
ost
nu
ts, su
ch
as
alm
on
ds,
as
part
of
a d
iet
low
in
satu
rate
d
fat
an
d c
ho
lest
ero
l m
ay r
ed
uce t
he r
isk o
f h
eart
dis
ease
. A
on
e-o
un
ce h
an
dfu
l h
as
13g
of
un
satu
rate
d f
at
an
d o
nly
1g
of
satu
rate
d f
at.
© 2015 Almond Board of California. All rights reserved.
32 J AN UAR Y / F E B R UAR Y 2 0 1 5 / weightwatchers.com
PH
OT
OG
RA
PH
Y: M
AX
IMIL
IAN
ST
OC
K L
TD
./G
ET
TY
IM
AG
ES
(A
SP
AR
AG
US
); J
UA
NM
ON
INO
/GE
TT
Y I
MA
GE
S (
FIS
H).
healthiest ever
CHANGING FOR GOOD
“AFTER A FEW WEEKS OF EATING THE SAME THINGS, I DECIDED IT WAS TIME TO BRANCH OUT.”
D.
Go grocery shopping and build a healthy kitchen with our weight-loss-friendly shopping list at weightwatchers.com /healthygroceries.
ASPARAGUS I always thought asparagus looked like thick grass. Then, this past summer, my dad prepared it fresh from our garden, and I loved it. Now, I use nonstick spray, salt and pepper, and I roast the stalks in the oven—so, so good!
SURPRISE IN STORE
I’M MORE WILLING TO EXPERIMENT
WITH NEW FOODS THESE DAYS:
NEAT IDEA!
FLOUNDER The fried version was my go-to, until I learned to make it in a healthier way: I spray the flounder with Pam, add garlic, thin tomato slices, sautéed onions and grated cheese and pop it in the oven. It’s delicious!
When I couldn’t find a pair of capris that fit, I knew it was time to make a change.
Italian meatballs, sausage and homemade sauce over pasta, or her delicious mac ’n’ cheese, I’d always overeat. On top of the extra helpings, those dishes weren’t good for my weight, which I’ve struggled with my whole life.
I worked part-time at the grocery store until I turned 23, when I became a teacher’s assistant. I was living at home, and still eating too much of Mom’s delicious food, but I finally decided I needed to start making changes. I joined Weight Watchers, and after my first meeting, I went
straight to the supermarket. Even after all those years working there, I was com-pletely overwhelmed. So I stuck to the “safe” foods: I bought fruits and veggies, packets of oatmeal, Weight Watchers bread and ice cream and frozen dinners. If I could tell the PointsPlus value of the item right away, it was in my cart!
But after a few weeks of eating the same things, I decided to branch out. I started watching the way my parents cooked—always experimenting with spices and different ingredients. I first made a stir-fry with rice and steamed veggies; it was a fresh meal that was low in sodium, and I loved it. I’d also get ideas from Members at my weekly Meetings. I learned that instead of eating the presweetened oatmeal packets, cooking my own would taste so much better.
Turn the page for more
Individual results may vary.
About the millions with type 2 diabetes who’ve taken NovoLog® to help them reach their A1C goals since 2001.
• A safe and effective mealtime insulin option proven to help control blood sugar when taken with long-acting insulin
• Fast-acting with a low rate of low blood sugar
• It’s the mealtime insulin doctors prescribe most, available in FlexPen®—a discreet, prefilled, dial-a-dose insulin pen (No refrigeration once in use.a)
• Covered by most health insurance and Medicare plans
Because diabetes changes over time, your medicine may also need to change to help control blood sugar spikes when you eat. You may have started your diabetes management with pills. Now you’re taking long-acting insulin at night or in the morning. If you’re still not at your A1C goal, consider adding NovoLog® for the additional control you need at mealtime. Become one of the millions who‘ve taken NovoLog® to help them reach their A1C goals.
Indications and UsageWhat is NovoLog® (insulin aspart [rDNA origin] injection)?• NovoLog® is a man-made insulin used to control high blood
sugar in adults and children with diabetes mellitus.
Important Safety InformationWho should not take NovoLog®? Do not take NovoLog® if:• your blood sugar is too low (hypoglycemia) or you are allergic
to any of its ingredients.Before taking NovoLog®, tell your health care provider about all your medical conditions including, if you are:• pregnant, plan to become pregnant, or are breastfeeding.• taking new prescription or over-the-counter medicines,
including supplements. Talk to your health care provider about how to manage low blood sugar. How should I take NovoLog®?• Read the Instructions for Use and take exactly as directed.• NovoLog® is fast-acting. Eat a meal within 5 to 10 minutes
after taking it.• Know the type and strength of your insulin. Do not change your
insulin type unless your health care provider tells you to.• Check your blood sugar levels. Ask your health care provider what
your blood sugar levels should be and when you should check them.• Do not share needles, insulin pens, or syringes. You may
give or get an infection from another person.
What should I avoid while taking NovoLog®?• Do not drive or operate heavy machinery, until you know how
NovoLog® affects you.• Do not drink alcohol or use medicines that contain alcohol.What are the possible side effects of NovoLog®?Serious side effects can lead to death, including: Low blood sugar. Some signs and symptoms include:• anxiety, irritability, mood changes, dizziness, sweating, confusion,
and headache.Your insulin dose may need to change because of:• weight gain or loss, increased stress, illness, or change in
diet or level of physical activity.Other common side effects may include:• low potassium in your blood, injection site reactions, itching,
rash, serious whole body allergic reactions, skin thickening or pits at the injection site, weight gain, and swelling of your hands and feet and if taken with thiazolidinediones (TZDs) possible heart failure.
Get emergency medical help if you have:• trouble breathing, shortness of breath, fast heartbeat, swelling
of your face, tongue, or throat, sweating, extreme drowsiness, dizziness, or confusion.
Please see Important Safety Information. Please see Brief Summary of Prescribing Information on adjacent page.
a Once in use, NovoLog® FlexPen® must be kept at room temperature, below 86oF, for up to 28 days.
Needles are sold separately and may require a prescription in some states. You are encouraged to report negative side effects of prescription drugs to the FDA. Visit www.fda.gov/medwatch, or call 1-800-FDA-1088. Talk to your doctor about the importance of diet and exercise in your treatment plan.
Cornerstones4Care®, FlexPen®, and NovoLog® are registered trademarks of Novo Nordisk A/S.© 2014 Novo Nordisk Printed in the U.S.A. 0614-00022057-1 August 2014
If you need assistance with prescription costs, help may be available. Visit pparx.org or call 1-888-4PPA-NOW.
Ask your health care provider about adding NovoLog® for the additional control you need. Learn more at novolog.com and sign up for support from Cornerstones4Care®.
Available by prescription only.
For information about NovoLog® contact: Novo Nordisk Inc. 800 Scudders Mill Road Plainsboro, New Jersey 08536 www.novonordisk-us.com 1-800-727-6500
Revised: October 2013
Novo Nordisk®, NovoLog®, FlexPen®, and FlexTouch® are registered trademarks of Novo Nordisk A/S.NovoLog® is covered by US Patent Nos. 5,618,913, 5,866,538, and other patents pending.
FlexPen® is covered by US Patent Nos. RE 41,956, 6,004,297, RE 43,834, and other patents pending.
FlexTouch® pen is covered by US Patent Nos. 7,686,786, 6,899,699, and other patents pending.
Manufactured by: Novo Nordisk A/S DK-2880 Bagsvaerd, Denmark
© 2005-2013 Novo Nordisk 1113-00019102-1 12/2013
Patient InformationNovoLog® (NŌ-vō-log)
(insulin aspart [rDNA origin] injection)
This is a BRIEF SUMMARY of important information about NovoLog®. This information does not take the place of talking to your healthcare provider about your diabetes or your treatment. Make sure that you know how to manage your diabetes. Ask your healthcare provider if you have any questions about managing your diabetes.
What is NovoLog®?® is a man-made insulin that is used to control high blood sugar in adults and children with diabetes mellitus.
Who should not take NovoLog®?Do not take NovoLog® if you:
® or any of the ingredients in NovoLog®.
Before taking NovoLog®, tell your healthcare provider about all your medical conditions including, if you are:
Before you start taking NovoLog®, talk to your healthcare provider about low blood sugar and how to manage it.
How should I take NovoLog®?Read the Instructions for Use that come with your NovoLog®.
® exactly as your healthcare provider tells you to.NovoLog® starts acting fast. You should eat a meal within 5 to 10 minutes after you take your dose of NovoLog®.
Do not change the type of insulin you take unless your healthcare provider tells you to. The amount of insulin and the best time for you to take your insulin may need to change if you take different types of insulin.Check your blood sugar levels. Ask your healthcare provider what your blood sugars should be and when you should check your blood sugar levels.Do not share your NovoLog® FlexPen®, FlexTouch® or needles with another person. You may give another person an infection or get an infection from them.
What should I avoid while taking NovoLog®?While taking NovoLog® do not:
® affects you.
What are the possible side effects of NovoLog®?NovoLog® may cause serious side effects that can lead to death, including:Low blood sugar (hypoglycemia). Signs and symptoms that may indicate low blood sugar include:
Your insulin dose may need to change because of:
Other common side effects of NovoLog® may include:
injection site (lipodystrophy), weight gain, and swelling of your hands and feet.
Get emergency medical help if you have:
These are not all the possible side effects of NovoLog®. Call your doctor for medical advice about side effects. You may report side effects to FDA at 1-800-FDA-1088.
General information about the safe and effective use of NovoLog®.Medicines are sometimes prescribed for purposes other than those listed in a Patient Information leaflet. You can ask your pharmacist or healthcare provider for information about NovoLog® that is written for health professionals. Do not use NovoLog® for a condition for which it was not prescribed. Do not give NovoLog® to other people, even if they have the same symptoms that you have. It may harm them.
What are the ingredients in NovoLog®?Active Ingredient: insulin aspart (rDNA origin)
Inactive Ingredients:
More detailed information is available upon request.
weightwatchers.com / J AN UA R Y / F E B R UA R Y 2 0 1 5 35
CHANGING FOR GOODhealthiest ever
PH
OT
OG
RA
PH
Y: H
IRO
SH
I HIG
UC
HI/
GE
TT
Y I
MA
GE
S (
BA
NA
NA
S);
DO
RL
ING
KIN
DE
RS
LE
Y/G
ET
TY
IM
AG
ES
(Y
OG
UR
T).
“I’M HAPPY WITH WHAT I’M BUYING, AND THE ITEMS ARE GOOD FOR ME, TOO.”
So I started with plain oats, and for sweetness, I’d sauté apples and add them in, with a touch of cinnamon.
Most important, four months after joining, I got an iPhone. I downloaded the Weight Watchers app—I love the barcode scanner—where I found shopping lists and discovered new recipes.
Now, I stick to the perimeter of the store for dairy, produce
and meat. I try to avoid the bread aisle so I don’t spot the Nutella. And if I want a snack, I’ll grab pretzels or popcorn instead of crumb cake.
I never realized that a grocery-shopping list could keep me on track, but it does! It makes the whole experi-ence less frustrating—I don’t wander around the store anymore; I just go in and get whatever I need.
It’s a great feeling to be comfortable with my food choices. I’m happy with what I'm buying each week, and the items are good for me, too—and to be honest, I never knew being healthy could be this delicious!
DANIELLE’S SUPERMARKET SWEEP
BEST MARKET I find that produce
here is fresher and less expensive!
TRADER JOE’S To prevent boredom with my
meals, I’ll grab their pizza veggie burgers or crab cakes.
WALMART It’s my go-to for almond
milk, coffee creamer, cottage cheese and yogurt.
My parents have always gone to different stores to find the freshest foods at the lowest prices. Now, I follow their lead. Here’s my list of hot spots:
I know my triggers, so I steer clear of the cookies and cake aisle.
FRESH ADVICE
Better’n CHOCOLATE®
Chocolate Flavored Peanut Butter Spread
Wonder Natural Foods Corp. Watermill NY 11976
Available In CINNAMON CHOCOLATE, COCONUT CHOCOLATE,
RASPBERRY CHOCOLATE, and
PEPPERMINT CHOCOLATE
For the store nearest you or to buy online go to
www.betternpeanutbutter.com/j
INTRODUCINGNEW
For People Who Love Their Health As
Much As They Love Their Chocolate!
84% Less Fat than Chocolate Hazelnut Spreads
84% Less Fat than Chocolate Spreads
89% Less Sugar
Only 100 Calories A Serving
✔ No saturated fats or trans fats
✔ All natural
✔ Gluten free and dairy free
✔ GMO free
✔ Tastes great
✔ OU Kosher certified
✔ And we’re pasteurized!
healthiest ever
36 J AN UAR Y / F E B R UAR Y 2 0 1 5 / weightwatchers.com
what’s plate? onyour
No doubt you’ve seen the word “sustainable” come up anywhere talk turns to food—from the fish case at the grocery store to nightly news headlines. But the term is marketing hype, not a formal designation. “When it comes to food, ‘sustainability’ has a general meaning,” says Bill Laychur, corporate executive chef at Pennsylvania State University. “To me, it means keeping
waste down. For others, it could mean shopping locally.” If you’re thinking about eating sustainably, the more important words to pay attention to, experts say, are “local,” “organic,” “grass-finished” and “hormone-free.” (And just as critical is making sure your food is safe.) Ask the right questions to make the best food decisions for yourself, your family, your health and your wallet.
organic
Sometimes it seems as if it ’s not enough to eat lean prote ins , whole gra ins
and fresh produce . Supermarket buzzwords l ike
free-rangeGMO
can make your eyes cross and your he ad ache . The key to eating smart: Learn the lingo,
and shell out extra money only on what matters most to you .
“sustainable”and the vague-but-we ighty
HORMONE-FREE local
PH
OT
OG
RA
PH
Y: K
EN
JI T
OM
A/T
RU
NK
AR
CH
IVE
.By Amy Gor in
NON-
made with
real cherries!
38 J AN UAR Y / F E B R UAR Y 2 0 1 5 / weightwatchers.com
PH
OT
OG
RA
PH
Y: J
EF
F H
AR
RIS
(S
TR
AW
BE
RR
IES
); J
ON
AT
HA
N K
AN
TO
R/G
ET
TY
IM
AG
ES
(B
RO
CC
OL
I). I
LL
US
TR
AT
ION
: RA
ND
YG
LA
SS
.
healthiest ever
What do those strawberries cost?
FROZEN, CONVENTIONAL $3.49 (per 16 oz )
Nutritional edge Unlike
veggies, fruits aren’t blanched
before they’re frozen—so
they don’t lose heat-sensitive
vitamin C. Fresh and frozen
strawberries contain about the
same amount of vitamin C.
FRESH, LOCAL, ORGANIC $2.25 (per 16 oz )
Nutritional edge Organic
strawberries may contain
more iron and magnesium—
common in organic soil—than
conventionally grown ones,
shows preliminary research.
LOCAL How far did that broccoli travel? Much of our fresh food isn’t fresh at all: A typical fruit or vegetable travels about 1,500 miles from farm to plate. This is far from the definition of “local,” which is a food that’s journeyed less than 400 miles from its origin. From the time it takes for produce to land in a distribution center, be transported across the country (or continent), appear in another distribution or storage center and sit days on the shelf before being purchased, your “fresh” apples may be close to a year old.
So what’s compromised when you buy aged produce? From the moment a fruit or veggie is picked, light-sensitive vitamins begin to degrade—so much so that an orange drops 14 percent of its immunity-helping vitamin Cwithin eight days of refrigeration, while green
beans can lose 77 percent in about the same time, per British and Spanish research.
Locally grown produce tends to be
fresher: Most growers harvest crops less
than 24 hours before selling. However, only bigger farmers may be able to afford refrigerated trucks, which slow the growth of decay-causing bacteria in fresh produce, preserving vitamins and minerals. Withoutrefrigeration, even local fruit and veggies may lose nutrients in the short ride to market.
And because local farmers don’t have to worry about long-distance shipping, they can prioritize taste over sturdiness in the face of a long trip. “I grow the Chandler for its authentic strawberry flavor—but it isn’t stored for long,” notes Jim Cochran, owner of Swanton Berry Farm in Davenport, CA.
Leslie Fink, MS, RDNutritionist and recipe editor, Weight Watchersmagazine and WeightWatchers.com
My shopping checklist “I go for organic if I’m going to eat the whole fruit, like a berry. For a banana, I won’t bother.”
Where I spend “I don’t want my kids exposed to growth hormones and antibiotics, so I buy dairy free of both.”
Saving strategy “I purchase cheap in-season produce and freeze it. I’ll use it in soups and sauces.”
Why I Buy
FRESH, CONVENTIONAL$2.99 (per 16 oz )
Nutritional edge Most brand-
name berries come from
California or northern Mexico.
Even after that trip, fresh
strawberries are an excellent
source of disease-fighting
antioxidants—slightly more so
than frozen, organic ones.
EXPERTS Christine M. Bruhn, PhD,
food science expert at University of California, Davis; Douglas Shaw, PhD,
small fruit geneticist at University of California, Davis
Let’s do some snackin’ math. For the same calories, you get a lot
Watch your figure.· 160 calories· 6 grams protein
Watch your backside.· 160 calories· 2 grams protein
PH
OT
OG
RA
PH
Y: T
RA
VIS
RA
TH
BO
NE
/TR
UN
K A
RC
HIV
E (
TO
MA
TO
). I
LL
US
TR
AT
ION
: RA
ND
YG
LA
SS
.
healthiest ever
ORGANIC What can organic do for your health?“Organic” doesn’t mean pesticide-free. Rather it promises that produce was grown on land not treated with USDA-prohibited substances for at least three years; it may have been farmed using plant-derived organic pesticides. A piece of organic produce has, on average, about a third of the synthetic pesticide residues of conven-tional produce, found a Bulgarian study. It’s that difference you pay for: an extra 33 percent for a pint of grape tomatoes.
Early research shows negative effects of
all pesticides, both organic and synthetic.
Prenatal exposure to synthetic ones is linked with abdominal obesity in girls, per Flemish research. As for organic pesticides, exposure in the womb may be associated with cognitive and motor-skill deficiencies, shows a study in NeuroToxicology. But none of this research is conclusive. “There’s a lot of conflicting data out
there,” says Leah Sarris, executive chef and program director of the Goldring Center for Culinary Medicine at Tulane University. “Until we have something that says we’re hurting ourselves by eating non-organic produce, people should focus on simply eating more fruits and vegetables.”
And while you may have heard that certain organic foods, like tomatoes, are more nutrient-rich than conventional counter-parts, “we don’t have good evidence that organic foods have important health ben-efits,” says Walter Willett, MD, DrPH, chair of the nutrition department at Harvard’s School of Public Health. If you’re worried about the potential consequences of eating conventionally grown produce, and you can’t or don’t want to go all organic, spend extra only on produce for which you eat the skin—like pears and apples. Almost 90 percent of the pesticide residues in a conventionally grown Granny Smith apple are in the peel, per the Bulgarian study.
Organic for all Demand for organic food
has more than doubled in
the last decade, per the US
Department of Agriculture
(USDA). And now, packaged
organics are more widely
available at affordable
prices. Last year, Walmart
announced its Wild Oats
line and the addition of
70-plus organic packaged
foods including olive oil,
quinoa and marinara sauce.
“Customers said they would
consider purchasing products
from an affordable organic
line, so we responded to
this,” notes Molly Blakeman,
a spokesperson for Walmart.
Additionally, private
label foods with organic
ingredients are available
through Aldi’s SimplyNature,
Wegmans’ Food You Feel
Good About and Whole
Foods Market’s 365 Everyday
Value. Foods from these lines
cost about 10 percent less
than comparable name-
brand organic ones. Don’t
have access to these stores?
Shop from thousands of
shelf-stable organic foods at
amazon.com/grocery.
D O N ’ T S E E T H I S S E A L? T H E N YO U ’ R E N O T B U Y I N G O R G A N I C , S I N C E T H E U S D A A L L O W S CO M PA N I E S T H AT H AV E “ O R G A N I C ” IN THEIR BR AND NAME ( T H I N K N E W M A N ’ S OW N O R G A N I C ) T O S E L L N O N -O R G A N I C F O O D S .
Marion Nestle,MPH, PhDProfessor of nutrition, food studies and public health, New York University
My shopping checklist
“When I can, I buy seasonally. In the winter, I’ll go for berries from Chile if they look good.”
I check labels for “As few ingredients as possible. I like to minimize the processed foods that I eat.”
Saving strategy “I have a garden on my terrace, where I grow organic herbs, lettuce and tomatoes.”
40
Why I Buy
42 J AN UAR Y / F E B R UAR Y 2 0 1 5 / weightwatchers.com
PH
OT
OG
RA
PH
Y: J
EN
NIF
ER
LIV
ING
ST
ON
/TR
UN
KA
RC
HIV
E (
FIS
H).
IL
LU
ST
RA
TIO
N:
RA
ND
YG
LA
SS
(P
OR
TR
AIT
).
healthiest ever
SUSTAINABLE What’s the smartest catch?With seafood, the word “sustainable” does hold water. Shopping sustainable means your purchase was fished or farmed in a way minimally impacting the environment and not compromising the seafood as a food source.
While eating sustainable seafood benefits
both sea creatures and your taste buds
(enjoy that striped bass for decades to come!), it doesn’t necessarily impact your health. What might are the toxic mercury, dioxins and polychlorinated biphenyls (PCBs) in popular fish and seafood; think high PCB levels in farmed salmon and high mercury levels in canned albacore tuna. The biggest worry with mercury is prenatal intake, as it may hinder the growth of a baby’s brain and nervous system. PCBs and dioxins have been linked with cancer, although some groups call this risk overhyped. And experts are divided on whether you should leave farmed fish in the seafood case: A study by Harvard scientists, for instance, found that if 100,000 people were to eat farmed salmon once a week for 70 years, the PCB intake could cause six
cancer deaths—but prevent about 7,000 deaths from heart disease. Take precautions: When eating farmed fish, trim skin and fat to cut levels of PCBs by up to 40 percent. Also vary the types of farmed fish you eat to minimize potential exposure to toxins.
Although some farmed fish are lower in PCBs—mainly the sustainable type—wild-caught are generally more nutritious. Wild salmon are higher in protein and have less fat because they eat a diet of algae and plankton, versus fish meal made of grains and soybeans. Plus, which is likelier to get more exercise (and be less fatty): a fish swimming in open water, or one stuck in a tank?
When it comes to shrimp, you should be con-cerned about the country of origin. Americans are eating record amounts—3.8 pounds per person a year—and most of that’s imported from Asia. These fish are often farmed in tiny systems with little water flow, resulting in disease. And the shrimp may be given anti-biotics—outlawed in US shrimp farms—in an attempt to thwart off that disease. Buy from anywhere in the US except Louisiana, where fisheries are likely to be mismanaged.
Fish watch The
Environmental Working
Group (EWG) Seafood
Calculator (ewg.org/seafoodcalculator)
reveals how much you can safely eat.
WA S T H AT T O M AT O P I C K E D BY A N U N D E R PA I D WO R K E R ? N O T I F I T H A S A FA I R FO O D L A B E L , W H I C H M E A N S I T WA S G R OW N A N D P I C K E D BY WO R K E R S E A R N I N G WAG E S OV E R T H E F E D E R A LP OV E R T Y L I N E . T H E T O M AT O E S ( S O L D AT WA L M A R T A N D W H O L E F O O D S M A R K E T ) CO S T A N EXTR A PE N NY PE R P O U N D, W H I C H G O E S S T R A I G H T T O T H E WO R K E R S .
Jessica Caouette, MS, RDCooking and nutrition educator, Share Our Strength’s Cooking Matters
My shopping checklist “I ask myself what’s in season and looks the freshest. Then I ask: ‘Should I buy some organic?’ ”
I check labels for “Whole-grain foods at the beginning of the ingredients list.”
Protein pick “I use inexpensive proteins like beans and eggs. When I buy poultry, I’ll purchase organic, local chicken—but it’s pricey, so I don’t get much.”
Natural look Download
the Non-GMO Project
Shopping Guide App
(itunes.com, free) to make shopping
for non-GMO foods easier.
Thumbs-up eats EWG’s
Food Scores app (itunes.com,
free) considers nutrition,
how much a food was processed and
health and safety concerns.
Shop the best Use these apps and sites to make the best-for-you food choices.
Why I Buy
weightwatchers.com / J A N UA R Y / F E B R UA R Y 2 0 1 5 45
PH
OT
OG
RA
PH
Y: N
ICH
OL
AS
EV
EL
EIG
H/G
ET
TY
IMA
GE
S (
ME
AT
); A
ND
YC
RA
WF
OR
D/G
ET
TY
IMA
GE
S (
MIL
K);
GE
TT
YIM
AG
ES
(C
OR
N);
IS
TO
CK
PH
OT
O (
LA
BE
L).
hormonefree
GRASS-FINISHED What kind of life did your hamburger have?Meat eaters, take note: With more attention being given to the condi-tions of cows and other animals raised for food, terminology is more confusing. Ultimately, this discussion is better for the animals and for you.
When it comes to burgers and steaks, the term “grass-fed” doesn’t mean much; all cows eat grass. What does have meaning: “Grass-finished” designates a cow that spent its entire life (typically about two years) outside, versus a “grain-finished” cow that typically lives just one-and-a-half years, and is outside for a year or so. While grass-finished beef has more heart-healthy omega-3s than conventional, grain-fed requires extra food and fertilizer, increasing its carbon footprint. Thus environ-mental advocates promote limiting how much beef you eat. “If every-one on the planet were to adopt a lower-meat, Mediterranean diet, the amount of land needed to feed us would lower by 30 percent,” says David W. Wolfe, PhD, a plant and soil ecology expert at Cornell University.
For chicken, the label terminology is trickier. Companies may slap on a “hormone-free” label, a marketing ploy since all US-raised chicken must be free of hormones. “Free-range” means a chicken was given access to the outdoors for part of each day—but may have chosen to stay indoors. Organic chicken is free-range and was fed 100 percent organic feed. It’s also free of antibiotics, which could cause the development of antibiotic-resistant bacteria in chick-ens and the people who eat them.
RBGH Are there hormones in your milk?Because milk is one of the most-consumed foods in the US (the aver-age person drinks about 274 cups a year), you may worry about possible hormones and pesticides in your glass. Both regular and organic milks contain trace pesticides: at most, a quarter of what’s allowed by the US Environmental Protection Agency, although more pesticides are found in conventional milk than organic. A big difference between the two is that the man-made recombinant bovine growth hormone (rBGH) or recom-binant bovine somatotropin (rBST)—which stimulate milk production in animals—is used in some convention-ally produced milk. Although the hormones can’t be absorbed by humans, some studies have linked rBGH with higher rates of prostate cancer; however, more research needs to be done to prove this connection.
Still, it seems American consumers
would rather be safe than sorry: As use of rBGH has declined over recent years—less than 1 in 5 cows are treated with it now—it’s become easier to find non-organic milk without the hormone. Many large grocery chains, such as Kroger and Walmart, prohibit it in their store-branded milks.
A “ H O R M O N E - F R E E ” L A B E L H A S M E A N I N G I N T H E DA I RY WO R L D S I N C E C H E E S E , YO G U R T A N D I C E C R E A M M AY CO N TA I N H O R M O N E S . T O AVO I D T H E M , S H O P O R G A N I C O R LO O K FO R FO O D S W I T H T H E L A B E L , S U C H A S I T E M S F R O M A LTA D E N A , B E N & J E R RY ’ S A N D S T O N Y F I E L D FA R M .
GMO Is my breakfast cereal a genetic freak?You likely encounter genetically modified organisms (GMOs) in more places than you know: In the US, many traditional crops are GMO (think soy, canola, corn, alfalfa sprouts, sugar beets, zucchini and yellow squash). And have you eaten a pluot (a cross between a plum and an apricot), tangelo (a tangerine-grapefruit hybrid) or purple tomato recently? All were genetically modified. GMO foods introduce new flavors and allow food to stay fresh longer, while offering more antioxidants and vitamins.
“As with most technologies, GMO
can be used in beneficial or harmful
ways, so we can’t make generaliza-tions about them being good or bad,” says Willett. “The modifications currently allowed in the US for human foods are unlikely to directly harm human health, but larger environmental consequences are possible.” For instance, crops can put bees and birds, which help to pollinate plants, at risk; and GMO corn can be toxic to monarch butterflies. If you want to avoid GMO foods, buy organic (by definition GMO-free) or look for the Non-GMO Project Verified Seal.
Add it i onal report ing by Trac i e McMill an and Mandy R ich
healthiest ever
Live smart. Eat better.Visit Eatyourbest.com/TeriyakiChicken for nutritional information.
Teriyaki Chicken& Vegetables
ViV sis tt Eaatytyyouourbrbesest.t cocom/m/TeeriyayakikiChChicickekenn foor nunutrtrititioionaal ininfoformrmatatioion.n.WEIGHT WATCHERS on foods and beverages is the registered trademark of WW Foods, LLC. WEIGHT WATCHERS for services and PointsPlus are the registered trademarks of Weight Watchers International, Inc.
Trademarks are used under license by H.J. Heinz Company, L.P. © H.J. Heinz Company, L.P. 2014. © 2014 Weight Watchers International, Inc. All rights reserved.
PH
OT
OG
RA
PH
Y: A
UG
US
TU
S B
UT
ER
A; H
AIR
& M
AK
EU
P:E
RIC
A W
HE
LA
N U
SIN
GA
NA
STA
SIA
BE
VE
RLY
HIL
LS
; ST
YL
IST:
AL
AN
A J
. KE
LE
N.
YO U ’ LL B E M O R E G R ACE FU LDoing stability exercises (like single-leg
squats) on a mini-trampoline improved balance
among people who had recently suffered ankle
sprains, according to a small study from the
Journal of Strength and Conditioning Research.
The workout activates muscles, including the
deep abdominal wall, that are crucial for balance,
researchers say.
3
F I T N E S S Q & A , A F T E R - H O U R S GY M S E S S I O N , B E C O M E A R U N N E R
SR
REBOUNDING
Jump and you’ll smile—upward activities like jumping are
associated with happiness, according
to a preliminary study from the
National Institutes of Health. And that’s
not all: Hop on a rebounder
(mini-trampoline) and score even more
benefits now.BY KAREN ASP
IT TO RCH E S C A LO R I E S
Stop walking,
start jumping!
One small study
found that people
who rebounded
burned about the
same calories per
minute as those
who exercised on
a treadmill.
IT M AY BOOS T I M M U N IT YJumping on a rebounder 20 minutes
a day could increase circulation in
the lymphatic system, which could result
in lower cholesterol; improvements
in chronic infections, such as sore
throats and earaches; and
fewer colds and bouts of the
flu, says Benjamin Snider,
ND, a naturopathic
doctor in Waterloo,
Ontario, Canada.
Want to start jumping? Go to weightwatchers.com/rebounding for info on mini-trampolines and finding rebounding gyms in your area.
IT’S ADDIC TIVE
Enjoying yourself is
a big part of exercise
adherence, Kravitz
says, making it more
likely that you'll com-
mit for the long haul.
5
YO U R J O I NT S WILL RE JOICEThose with knee
or back pain, don’t
fret! Rebounding helps
absorb and reduce the
amount of impact on
your joints, says Len
Kravitz, PhD, coordina-
tor of exercise science
at the University of New
Mexico, Albuquerque.
41
2
48 J AN UAR Y / F E B R UAR Y 2 0 1 5 / weightwatchers.com
PH
OT
OG
RA
PH
Y: K
YO
SH
INO
/IS
TO
CK
(S
NE
AK
ER
), B
LU
ES
TO
CK
ING
/IS
TO
CK
(D
UM
BB
EL
L). I
LL
US
TR
AT
ION
S: R
AN
DY
GL
AS
S.
Q What are the best exercises to
target belly fat? —JILL, MENTOR, OH
AWouldn’t it be nice if we could just zap away that pooch? Unfortunately, it’s
impossible to target trouble spots, but a mix of cardio, strength training and proper eating will help you get there. Aim for 3 to 4 days of cardio a week; try fast walk-ing, jogging, biking, kickboxing, elliptical training or any other heart rate–raising activity for 45 to 60 minutes. For strength training, focus on performing functional movements—they mimic how you move in everyday life—using major muscle groups like your legs, glutes, upper back, chest and core (try squats, walking lunges and push-ups). As for food: Limit high-calorie items like candies, soda and alcohol, and boost your intake of produce, whole grains and lean protein. —Kristy
Q Does exercise have the same
effect if you work out for
30 minutes straight or three separate
10-minute stints? —SUE, HADDAM, CT
A I’ve always been an advocate of “It’s not what you do, it's how you do it.” Finding
your own rhythm is crucial when trying any fitness routine. If an hour-long workout is too much for you, break it up into parts. Take a 20-minute walk in the morning and do 40 minutes of step aerobics in the eve-ning—it’ll be just as effective as a straight hour of fitness. Add some interval training, alternating short bursts of high-intensity cardio with longer periods of moderate activity, and you could burn more calories both during and after your workout. Figur-ing out your style will certainly help you reach your goals. —Donny
TRAINER ON DECKwork it out
DON’T BE SHY—ASK THESE TRAINERSANYTHING! E-mail your query to [email protected].
CARDIO KING
Donny Brocs
As a semi-professional
football player, Donny
used music as motivation
in his training. He now
specializes in weight loss,
conditioning and strength-
and sports-training.
Donny is certified through
the NASM and holds a BA
in physical education.
M E E T T H E
T R A I N E R S
TONING PRO
Kristy Lee Wilson
Ms. Fitness Universe 2013
and a former Cirque du
Soleil performer, Kristy
is a certified personal
trainer through the
National Academy of
Sports Medicine (NASM)
and a nutrition specialist.
LOW-IMPACT EXPERT
Sara Fimiani
Her experience as a
personal trainer, along
with past work in a
physical therapy clinic,
drives Sara’s passion for
helping clients get back
to their previous fitness
level. Sara is certified
through the American
Council on Exercise and
holds a BS in nutrition.
A Create a fitness regimen that has a 5:2 or 5:3 ratio (30 minutes of cardio five
days a week and 30 minutes of strength training two or three days a week), which is in line with recommendations from the American College of Sports Medicine. Car-dio may help decrease blood pressure
and help your heart work more efficiently, while strength training could help you strengthen muscles and improve your balance and posture. I tell my clients that combining both might give them a better quality of life overall—and who doesn’t want that? —Sara
Q What’s the best ratio of cardio to strength training? —RANAE, PAYNESVILLE, MN
AIM FOR A 5:2 OR
5:3 CARDIO TO
STRENGTH-TRAINING
RATIO
Turn the page for more
OUR WELLO TRAINERS BUST MYTHS AND
ANSWER YOUR FITNESS QUESTIONS.
Our fitness experts hail from wello.com, which delivers live one-on-one personal training sessions and group fitness classes via webcam. Want to take a class? Use code WWMagFitJan for
a free Wello group fitness class and start moving, wherever you are.
work it out
TRAINER ON DECK
PH
OT
OG
RA
PH
Y: E
LIZ
A3
17/I
ST
OC
K (
WA
TE
R B
OT
TL
E),
MA
-K/I
ST
OC
K (
SM
OO
TH
IE),
DL
ER
ICK
/IS
TO
CK
(S
AN
DW
ICH
), K
IVO
AR
T/IS
TO
CK
(S
AL
AD
), L
AU
RIP
AT
TE
RS
ON
/IS
TO
CK
(P
EA
NU
T B
UT
TE
R),
KIA
CH
EN
G B
OO
N/
VE
ER
(O
ME
LE
TT
E),
AD
LIF
EM
AR
KE
TIN
G/I
ST
OC
K (
GR
AN
OL
AY
OG
UR
T).
STAY HYDRATED!Make water your number one priority after you work out.
PRE- WORKOUT
QWhat should I eat before and after a
workout? —ELIZABETH, BEAVER DAM, WI
A Having a small meal one to two hours pre-workout is ideal; working out on an
empty stomach won’t help burn more fat—itcould even set back your efforts. Without fuel to aid your body, exercise intensity and overall calorie burn may actually be reduced (you could lose muscle, too). That doesn’t mean you have to carbo-load; eat-ing a light but filling snack could give you the energy you need to power through. Im-mediately after your sweat session, drink a glass of water to rehydrate your body. Then, within 30 to 60 minutes, eat a meal with lean protein and complex carbs. Carbohy-drates replace the muscle glycogen burned, and protein helps repair the muscle break-down that occurs during exercise, espe-cially during resistance training. Good fats are not essential post-workout, but you can add them to help you feel full longer. Check out my meal ideas to the right! —Kristy
POST- WORKOUT
1 slice reduced-calorie toast, 1 Tbsp
peanut butter
4PointsPlus
value each!
½ c low-fat Greek yogurt,
¼ c low-fat granola
2 slices reduced-calorie bread, 2 oz grilled chicken,
2 Tbsp hummus, lettuce, tomato
2 c lettuce, 3 oz grilled chicken, ¼ c bulgur,
2 Tbsp low-fat vinaigrette
½ c berries, ½ c low-fat Greek yogurt,
¾ c fat-free milk
2 eggs, ¼ c each: low-fat shredded
cheddar, mushrooms, tomato, green peppers
5PointsPlus
value each!
KRISTY’S BEST EATS
jollytime.com
The ONLY popcorn endorsed by Weight Watchers®.
the WholeBag!*
52 J AN UAR Y / F E B R UAR Y 2 0 1 5 / weightwatchers.com
PH
OT
OG
RA
PH
Y: A
UG
US
TU
S B
UT
ER
A; M
AK
EU
P: E
RIC
A W
HE
LA
N U
SIN
G A
NA
STA
SIA
BE
VE
RLY
HIL
LS
; H
AIR
: SA
CH
A H
AR
FO
RD
FO
R B
UM
BL
E A
ND
BU
MB
LE
; WA
RD
RO
BE
ST
YL
IST:
AL
AN
A J
. KE
LE
N.
work it out
FEED YOUR EGO
GISSELL, 34
“I got a short haircut to go with my new, slimmer body, and people have been telling me I look 10 years younger.”
“AS A FOOD SCIENTIST, I DEVELOP ICE CREAM FLAVORS. PEOPLE TELL ME THEY’RE SHOCKED THAT I’M SURROUNDED BY ICE CREAM AND CAN STILL LOOK LIKE THIS!” BRIDGET, 25
“When I wear skinny jeans and heels—which I never did before losing 22 pounds—my husband tells me how good I look. It means everything to me!” MICHELLE, 55
“A co-worker said
my calves looked
fierce. I hadn’t
noticed that my legs
are leaner and more
muscular since
I started running.”DIANA, 32
“A FRIEND TOLD ME MY GREEN DRESS REALLY COMPLEMENTS MY EYES! THE OLD ME WORE MOSTLY BLACK, BUT SINCE LOSING MORE THAN 40 POUNDS, I WEAR BRIGHTER COLORS.”NANCY, 51
There’s nothing like flattery for a serious confidence boost.
Here’s what got our WW Members glowing.
what’s the best
compliment you’ve received
this month?
15-0
078A
WK
1 ©
20
15 C
atherines
YOUR PURCHASE OF $25 OR MORE10$
OFF
To redeem at catherines.com use promo code: AD52CA
Valid January 5 – February 15, 2015
NEW CUSTOMER BONUS!
promotion code: 777137308
For the store near you, call 1 (800) 971-4973 or visit us online at catherines.com.
®
catherines.com
Not valid on storewide discounts of 40% off or higher, bra and panty discounts, Amazing Deals, clearance items, Perfect Price items, past purchases and layaways, credit card payments or the purchase of Gift Cards or Perks Memberships. Excludes hosiery and accessories at catherines.com only. Not combinable with coupons or Catherines Cash. Valid on Catherines purchases only. One coupon per customer. Valid on in-stock merchandise only. No cash value. Discounts given at the time of purchase will be deducted from returned merchandise. In the event of a refund, discount will be forfeited and may not be reused. Qualifying purchase is determined after discounts and before taxes and shipping. Surrender coupon at checkout. Valid online from 12:01 A.M. PT until 11:59 P.M. PT on dates shown. Additional exclusions may apply.
NEW YEARYouNEW
(Get moving with this $10 Bonus!)
Energize your style with fashion activewear that fi ts
you beautifully.
in sizes 16W – 34W and 0X – 5X
®
PH
OT
OG
RA
PH
Y: L
AU
RA
BA
RIS
ON
ZI (
WO
MA
N).
work it out
AFTER-DINNER SPRINT
The next time you find yourself wanting to slip into yoga pants and curl up on the sofa to watch Scandal, don’t. Head to the gym instead—it’s a much better way to decompress, plus burn calories and maybe even work out harder than you would in the morning, suggests a small study in Biology of Exercise. Researchers measuring the performance of cyclists found that they exerted more power and exercised longer in the evening. But, hey, we don't want to strong-arm you; we think the following benefits are pretty convincing on their own.
Why you should work out, not veg out, post dinner.BY MICHELE BENDER
close down the gym
54 J AN UAR Y / F E B R UAR Y 2 0 1 5 / weightwatchers.com
ROUND-THE-CLOCK WORKOUT
Snap Fitness, Anytime Fitness and 24-Hour Fitness locations are open at all hours; Google “gyms open 24 hours near me” to learn more.
83 T H E P E R C E N TA G E O F V I G O R O U S E X E R C I S E R S W H O S A I D T H E Y S L E P T W E L L , V E R S U S 5 6 % O F N O N E X E R C I S E R S .
Turn the page for more
NO, IT WON’T KEEP YOU UP AT NIGHT.
SOURCE: A POLL FROM THE NATIONAL SLEEP FOUNDATION.
GRAB YOUR BAG, AND GO!Warm Up gym bag, $79, athleta.com.
WEIGHT WATCHERS on foods and beverages is the registered trademark of WW Foods, LLC. WEIGHT WATCHERS for services and PointsPlus are the registered trademarks of Weight Watchers International, Inc. Trademarks are used under license by Wells Enterprises, Inc. ©2014 Weight Watchers International, Inc. All rights reserved.
Find out more about Weight Watchers ice cream novelties at WeightWatchers.com/icecream
{ }
It’s dulcé de leché ice cream dipped in dark
chocolate — yum from start to fi nish. Only 3 PointsPlus® value? How’d that happen?
Crazy-delicious, that’s how.
PH
OT
OG
RA
PH
Y: J
OH
N A
ND
TIN
A R
EID
/GE
TT
YIM
AG
ES
.
work it out
AFTER-DINNER SPRINT
YOU CAN TRY SOMETHING NEW. Peak gym times are between 7 and 10 a.m. and again between 5 and 8 p.m. Attendance drops after 8 p.m., so if you’re normally self-conscious about exercising in front of other people, at this hour you can let your fitness flag fly. Not shy at all? It’s a great time to take your pick of machines—and try the ones that usually have a queue of sweaty gym members waiting their turn. “Mixing it up is good for your body and your head,” says certi-fied personal trainer John Rowley, director of wellness for the Inter- national Sports Science Associa- tion and author of The Power of Positive Fitness.
YOU’LL SCORE SOME PERSONAL ATTENTION. With fewer gym-goers there, train-ers will have more time to help you. If you notice that a particular trainer has amazing arms, legs or abs, ask what her three favorite exercises are for that area. “She should be flattered and will want to share,” explains Lacey Stone, celebrity personal trainer and fit-ness expert. Another option: “Tell a trainer you're new to the gym and not ready for a full training session, but need help with an exercise or two,” she suggests. Or just be on the lookout: “Some train them-
selves in the evening, so it might be a good time to observe them.”
THE FLOOR IS YOURS. Group-fitness studios are usu-ally unoccupied at night. “Use the empty space to perform exercises that require more room, such as movement-based stretches and walking lunges,” suggests Kira Stokes, who teaches expert-level classes at Equinox Sports Club New York and Ripped Fitness, as well as outdoor classes in Central Park. These roomy locales are also a great place to try a workout from a magazine, fitness app or website that requires equipment (kettle-bells, for example) you don’t have at home. Or set up your own circuit using steps, mats and jump ropes. Bonus: You’ll have a mirror, so you can watch your form.
56 J AN UA R Y / F E B R UA R Y 2 0 1 5 / weightwatchers.com
—John Rowley
“Exercising at night
is a nice transition
from a busy day.
Working the stress
out of your body
gives you a clear
mind to head home
and go to sleep.”
A V O I D
G Y M P E A K
H O U R S
5-8 p.m.
THESE THREE REASONS WILL PUNCH OUT ANY EXCUSES:
To learn more about Weight Watchers® scales,
go to www.conairscales.com
WEIGHT WATCHERS is the registered trademark of Weight Watchers International, Inc. and is used under
license. ©2015 Weight Watchers International Inc. All rights reserved.
Scales by ™
ResolveNew year, new you, new tool.
It’s accurate and displays your progress.
Resolve to do it… yes, you can!
14AD009013
Live smart. Eat better.Visit Eatyourbest.com/PotRoast for nutritional information.ViV sis t t EaEatytyouourbrbesest.t.cocom//PoPotRtRoaoastst fforor nututrititiononalal inforormamatitionon..
WEIGHT WATCHERS on foods and beverages is the registered trademark of WW Foods, LLC. WEIGHT WATCHERS for services and PointsPlus are the registered trademarks of Weight Watchers International, Inc.Trademarks are used under license by H.J. Heinz Company, L.P. © H.J. Heinz Company, L.P. 2014. © 2014 Weight Watchers International, Inc. All rights reserved.
Home Style Beef Pot Roast
PH
OT
OG
RA
PH
Y: S
UN
GJI
N K
IM/G
ET
TY
IM
AG
ES
(S
UN
SE
T),
CH
RIS
CR
AY
ME
R/T
RU
NK
AR
CH
IVE
(W
OM
AN
AR
M W
RE
ST
LIN
G),
KR
IST
IAN
E V
EY
/JU
MP
FO
TO
AG
EN
TU
R (
GIR
L W
ITH
B
AL
LOO
NS
), I
MA
GE
SO
UR
CE
/CO
RB
IS (
FE
MA
LE
JA
VE
LIN
TH
RO
WE
R),
ST
EP
HA
NIE
RA
US
SE
R/T
RU
NK
AR
CH
IVE
(W
OM
AN
ON
BIC
YC
LE
), V
IAF
RA
ME
/CO
RB
IS (
MO
UN
TAIN
S)
58 J AN UAR Y / F E B R UAR Y 2 0 1 5 / weightwatchers.com
SOUL FOODwork it out SHARE WITH FRIENDS!
Follow @weightwatchers on Pinterest to find these
quotes and more.
because your mind needs to eat, too
The likelihood of hitting a target goes
up dramatically when you
aim at it. —MELISSA,
FLEETWOOD, PA
WE CAN ONLY GO forward.—MARY BETH, LOUISVILLE, CO
SURROUND YOURSELF WITH THOSE WHO INSPIRE YOU.
WHETHER STRONGER OR FASTER THAN
YOU, THEY’LL MOTIVATE YOU.
—LISA, KENNEBUNK, ME
The beginning is the most important part of any work.
—PLATO
What would you say to someone who is working toward a weight-loss goal? E-mail us at [email protected].
TELL US!
60
PH
OT
OG
RA
PH
ER
: AU
GU
ST
US
BU
TE
RA
; HA
IR &
MA
KE
-UP
: ER
ICA
WH
EL
AN
US
ING
AN
AS
TAS
IA B
EV
ER
LY H
ILL
S; W
AR
DR
OB
E S
TY
LIS
T: A
LA
NA
J. K
EL
EN
.
running!off
IF WALKING HAS ALWAYS BEEN YOUR GO-TO WORKOUT, IT’S TIME TO STEP IT UP A NOTCH.* OUR EASY
8-WEEK PLAN WILL HELP YOU BURN MORE CALORIES, BUILD CARDIO FITNESS AND REACH YOUR GOALS FASTER THAN EVER.
BY MICHELE STANTEN
*Check with your doctor before increasing activity.
work it out
Partner Snore™ technology lets you gently raise your
partner’s head*
PartnerSnore™
Snoring? Now there’s even an adjustment for that.*
FlexTop™ King c4 mattress shown on a FlexFit™ 3 adjustable base. Upholstered furniture sold separately. *May temporarily relieve common mild snoring in healthy adults. Available with Split King and FlexTop™ King mattresses on FlexFit™ 2 and 3 adjustable bases. †Restrictions apply. See savings card for details and expiration date. © 2014 Select Comfort Corporation
FlexTop™
Mattress
FlexTop™ King mattress lets you elevate the top half of
each side independently.
Free Catalog and $50 Savings Card† Visit www.sleepnumber.com/wwjan15 or call 1.800.831.1211 (ext. 77476) for information about the Sleep Number bed and a $50 savings card
Whether you prefer supreme softness or conforming comfort, SLEEP NUMBER® beds feature DualAir™ technology, allowing you to adjust each side to your ideal fi rmness and support—your SLEEP NUMBER® setting. With a FlexFit™ adjustable base, you can read, watch TV, and surf the web. There’s even a Partner Snore™ feature that lets you sleep peacefully together.*
And now, when you add optional SleepIQ® technology, you can know your best sleep and prove it. Using the DualAir™ technology inside the mattress, SleepIQ® tracks your sleep and provides you with information that empowers you to achieve your best possible sleep, night after night. There’s nothing to wear, nothing to turn on. All you have to do is sleep.
Thanks to our exclusive Partner Snore™ technology, the Sleep Number® mattress and FlexFit™ adjustable base bring couples together again.
Sleep Number® beds are now available with optional SleepIQ® technology
62 J AN UAR Y / F E B R UAR Y 2 0 1 5 / weightwatchers.com
PH
OT
OG
RA
PH
Y: M
AR
TIN
A S
AN
DK
UE
HL
ER
/JU
MP
FO
TO
(W
OM
AN
); A
UG
US
TU
S B
UT
ER
A; H
AIR
& M
AK
E-U
P:
ER
ICA
WH
EL
AN
US
ING
AN
AS
TAS
IA B
EV
ER
LY H
ILL
S; W
AR
DR
OB
E S
TY
LIS
T: A
LA
NA
J. K
EL
EN
.
Remember what you’d do as a kid when you heard a “last one to the…” challenge? You’d run! It was just something you did every day, usually several times. You were light on your feet, sailing through the air. Run-ning was freeing and fun back then— and it can be again! And this time, the rewards could be even greater than bragging rights or the best swing on the playground.
While walking and other types of mod-erate exercise offer many health benefits, running amps up your results. You might tack on more years to your life without sacrificing another ice-cream sundae or adding another grueling workout to your schedule. Runners (of all speeds) live an average of three years longer than non-runners, according to new research
published in the Journal of the American College of Cardiology. And all it takes is 5 minutes a day (anyone can do that!), even if you’re overweight or a smoker. Researchers suspect that’s because run-ning is a vigorous, high-intensity exercise that improves cardio fitness faster than moderate activities such as walking. (Be sure you always check with your doctor before turbo-charging your work-out routine.)
As for weight loss, running offers a better workout in less time! You could burn more calories running than you would walking, even if you go a similar distance, a study in the journal Medicine & Science in Sports & Exercise found. And, you’ll finish faster.
So, it only takes 5 minutes a day to live longer? And I can exercise for less time and lose more weight? Get ready to pick up the pace!
SLIP ON A (PROPER) PAIR OF SHOES Head to the running section in your shoe store. “You want a running shoe, not a walking one or cross-trainer,” notes Bryan Heiderscheit, PT, PhD, professor and director of the University of Wisconsin Health Sports Medicine Runners Clinic. Run-ning shoes are designed to take more impact and to help you move faster. Make comfort your top priority. Find a brand that fits you well, then sample a variety of styles to get a feel for each as you run around the store (yup, we’re serious). “Run for a minute or two and notice if there’s any abnormal pressure on your feet,” says Heiders-cheit. “The best shoe is the one that feels like you have to work the least in it.” And wear seamless socks so that your foot rests comfortably (without rubbing against the interior) to prevent any foot wounds.
WA L K ( A N D R U N ) O N A I RThis shoe cushions your foot with every step
you take, making your walks/runs feel
very smooth. Ryka Ultimate, $60, ryka.com.
E D I TO R S’ P I C K SWe tested dozens of running shoes,
and here are our top three:
H I G H - I M PAC T O P T I O NThis sneaker’s shock absorption technology
delivers enhanced motion control.
New Balance 860v4, $100, newbalance.com.
A R U N N E R ’ S FAVO R I T EWith arch support and a super-padded
heel, this classic offers ultra stability. Brooks
Adrenaline GTS 15, $120, brooksrunning.com.
work it out
;“IN THE BEGINNING,
I DREADED MY RUNS. BUT OVER TIME, I STARTED TO HIT
MY STRIDE AND I LOVED THAT I FELT LIKE AN ATHLETE.”
—SARAH DUNN, RUNNING SINCE 2009
weightwatchers.com / J A N UA R Y / F E B R UA R Y 2 0 1 5 63
With every step you take, you’re
getting fitter (even if you run slowly),
and your runs will become easier.
Here’s how to speed up that process,
without pushing yourself too hard.
1. Slow down. “Don’t run any faster than you can fast-walk. Speed is the last thing you should worry about when you’re starting out,” says Budd Coates, a running coach and co-author of Runner’s World Running on Air. You’ll slowly condition yourself as you gain more endurance.
2. Be light on your feet. When you run, land gently, with your foot un-derneath you to minimize impact and
prevent overstriding, says the University of Wisconsin’s Heiderscheit.
3. Choose a softer surface. Asphalt is more forgiving than concrete (most roads are asphalt, black or gray, and made of gravel and tar, while sidewalks are usually concrete, which is light-colored cement). Softer surfaces like a track, gravel or dirt path, or a smooth grassy area, will further reduce impact.
4. Learn to belly breathe... You’ll take in more oxygen (which helps pre-vent muscle fatigue) with a belly breath than if you breathe from your chest, advises Coates. To practice, lie faceup with your hands on your belly. As you
inhale, push air down into your belly (contracting the diaphragm) so it expands and your hands rise. As you exhale, relax your belly and push (contracting the lower abs) the air out so your hands lower. Do this (lying or sitting) two or three times a day, taking at least 10 breaths each time, and try it while you run. If you start panting or notice your shoulders and chest mov-ing up and down, you’re chest breath-ing. Slow to a walk, catch your breath and try again.
5. ...and change your breathing pattern. The impact from running is more stressful on your body as you start to exhale because your dia-phragm relaxes and your core becomes unstable, says Coates. Most people inhale and exhale every two or four steps, which means you’re constantly stressing the same side. To balance the stress, alternate your breathing by inhaling for three steps and exhaling for two—you’ll land on a different foot each time you exhale.
6. Know when to back off. Feeling a little discomfort at first is normal. If you get a side stitch or your knees ache during a run, slow down, walk or stop and stretch until the pain sub-sides, then resume at a lower intensity. See a doctor if you have a recurring problem, or notice any nonhealing foot wounds lasting more than two days, says Heiderscheit.
SIGN UP FOR A 5K.
Sounds daunting,
but it’s only 3.1 miles.
“Committing to a race even
before going out for your
first run can be a great way of
motivating yourself to train,”
says Creffield. (After all, you
don’t want your entry fee to
go to waste.) Check out our
three options on p. 64.
RECORD YOUR
RUNS. Research
shows that tracking your
workouts helps you to stick
with them. And now apps
allow you to share your
routines on social media to
garner more support. Some
runner favorites: Strava,
Endomondo, Runtastic,
Runkeeper and MapMyRun.
FIND A PARTNER.
“Your workout will
double as a social hour,” says
Jen Van Allen, co-author
of The Runner’s World
Big Book of Running for
Beginners. Plus, you'll know
if you're going too fast; if
you are huffing and puffing
or finding it tough to hold
a conversation, slow down.
GIVE YOURSELF
A PEP TALK. Skip
the “I can’t do this” inner
monologue. Instead, tell
yourself that you’re “feeling
good.” Positive talk could
help make your workouts feel
easier, according to a 2014
British study published in the
journal Medicine & Science
in Sports & Exercise.
FOCUS ON YOU.
No one is staring.
Really. “Most people are so
wrapped up in their own
lives, they don’t have the time
or desire to worry about you
when you’re running in the
park,” Creffield says. “Block
everyone else out. Remember
that the only opinion that
counts is your own.”
THINK LIKE A RUNNER“IF YOU CAN’T CONVINCE YOUR MIND TO BE A RUNNER, YOU’LL NEVER GET YOUR BODY TO BECOME ONE,” SAYS JULIE CREFFIELD, AUTHOR OF GETTING PAST THE FIRST 30 SECONDS AND CREATOR OF THEFATGIRLSGUIDETORUNNING.COM.
6 secrets to pain-free running
Turn the page for more
“I WANTED TO DELETE AN UNFLATTERING PHOTO OF MYSELF FROM MY FIRST HALF MARATHON,
BUT THEN I THOUGHT ABOUT HOW I’D JUST CONQUERED 13.1 MILES!"
—ROBYNN MCGANN, RUNNING SINCE 2010
64 J AN UAR Y / F E B R UAR Y 2 0 1 5 / weightwatchers.com
Three Races to Try
The Color Run
thecolorrun.com
The Electric Run
electricrun.com
The Super Run
thesuperrun.com
PH
OT
OG
RA
PH
Y: B
OR
IS A
US
TIN
/GE
TT
Y I
MA
GE
S. I
LL
US
TR
AT
ION
S: R
EM
IE G
EO
FF
RO
I.
This training plan, developed by run-ning coach Jenny Hadfield, co-author of Running for Mortals, will gradually introduce you to running. By the end of eight weeks, you’ll be doing an equal amount of running and walking.
Do the workouts below on three nonconsecutive days each week. On off days, you can walk, strength- train, practice yoga or do other moder-ate activities. (Rest one or two days each week.) If you find a progression too challenging, repeat the previous week’s routine for another week or two, to give your body time to adjust.
Then, join our 12-Week “Become a Runner by Summer” Challenge on weightwatchers.com/becomearunner
challenge. You’ll be running for at least 30 minutes straight—and ready to tackle a 5K.
SIDE STEPS (targets hips,
glutes) Tie an elastic exercise
band in a loop and slip around
toes and balls of feet. Sit back
slightly into partial squat.
Take 5 steps to right, then to
left (band around feet will add
resistance for deeper stretch).
Repeat for 30 to 60 seconds.
ONE-LEG HEEL RAISES
(targets calves) Stand with
feet shoulder-width apart.
Lifting left leg one inch from
floor, rise up onto balls and
toes of right foot, then slowly
lower heel. Do two sets of 15
reps, then switch legs.
PLANK LEG LIFTS (targets core, legs)
Lie facedown with elbows under shoulders,
forearms and palms flat on floor and toes
tucked. Lift body off floor, balancing on
forearms and toes. With abs tight, squeeze
glutes and slowly lift and lower right leg.
Do 8 to 10 reps with each leg. Too hard? Hold
plank position, working up to 1 minute.
The more muscle you have—and the stronger those muscles are—the easier it will be to push your body off the ground with every step. Try these exercises two or three days a week.
3 MOVES TO POWER UP YOUR RUNS
Cool down by walking (or jogging slowly) at the end of your run, and then stretch. Do the following stretches two or three times, holding each for 30 seconds.
MAKE IT A FEEL-GOOD FINISH
HIP-FLEXOR STRETCH
Stand with left leg straight
behind you and right knee
bent, toes pointing forward
with torso upright. Tuck
tailbone under, feeling a
stretch in the front of left hip
at the top of thigh. Switch
legs and repeat.
HAMSTRING
STRETCH Place
right heel on curb or
low bench, keeping leg
straight (not locked).
With head and chest
lifted, slowly lean
forward from hips,
feeling stretch in back
of right thigh.
Your 8-week walk-to-run plan
*This includes a 5-min warm-up and 3-min cooldown.
32 min
36 min
36 min
36 min
WEEKS RUN INTERVAL
WALK INTERVAL
TIMES TO REPEAT
TOTAL TIME*
1 & 2
3 & 4
5 & 6
7 & 8
30 sec
1 min
1.5 min
2 min
2.5 min
3 min
2.5 min
2 min
8
7
7
7
work it out
“RUNNERS ARE AN EXTREMELY WELCOMING
GROUP. THEY’LL CHEER FOR YOU, NO MATTER WHAT.”
—NORA HAEFELE, RUNNING SINCE 2013
READY TO RUN A 5K?
EXCLUSIVE!
CALF STRETCH
Stand with toes
and balls of feet on
edge of a step and
drop heels, feeling
a stretch in calves.
JUST WALK.TM
AND TAKE THE WORKOUT OF YOUR WORKOUT!Introducing the TreadClimber® cardio
walking workout that combines the motions of a treadmill,
stepper and elliptical to burn up to 3.5X the calories of a treadmill.
CALORIES BURNED IN 30 MINUTES
612 3.5XBowflex® TreadClimber®
(3.0 mph, Max. Treadle Setting)
Source: University of Wisconsin (TreadClimber TC5, 2011) and Adelphi University Study (Stepper, 2004). Calorie burn varies by model.
Stepper(Workout Level 3.0)191
(3.0 mph, 0% Incline)Treadmill165
Scan this code to get your FREE INFO KIT plus get access to our new digital brochure.
® Buy Back Guarantee! If you don’t see incredible results—we’ll give you your money back!†
†Your Satisfaction is guaranteed. If you’re not happy with your purchase, return it within 6 weeks for a full refund, less all shipping and handling. Call for complete details. Prices are subject to change.‡Offer subject to change without notice. Not valid with any other offer. Source: University of Wisconsin (TC5, Treadmill, 2011) and Adelphi University Study (Stairclimber, 2004). Calorie burn varies by model. Δ No spam promise, standard messaging and data rates apply. Text HELP for help, STOP to quit. For Terms & Conditions and Privacy Policy, please visit treadclimber.com. ©2014 Nautilus, Inc. All rights reserved. Bowfl ex, the Bowfl ex logo, TreadClimber, the TreadClimber logo and Just Walk are either registered trademarks or trademarks of Nautilus, Inc. Nautilus, Inc. 17750 SE 6th Way, Vancouver, WA 98683. P0115WEWATPURP
FREE $200 SAVINGS CARD and FREE INFO KIT for a limited time!‡
Call 1.800.714.6143STEP to 467467
visit GetYourTC.com
$200 OFF*Redeem Your Free Savings Card Today!
Great Taste and Calorie Free. How does Walden Farms do it?
FREE Bottle of “ZERO” Pancake Syrup & Healthy Recipes. Visit waldenfarms.com/WJF15 for details
Great Taste and Calorie Free. How does Walden Farms do it? Rich Natural Flavors...
Switch & Save Hundreds of Calories Every Day The Walden Way””
Try this healthy Walden Farms dessert prepared with Walden Farms Calorie Free Pancake
Syrups and Dips taste incredibly delicious including Real Chocolate from Premium Natural Cocoa Beans, Rich Caramel, Pure Vanilla and delicious Fresh Fruit Extract from
Walden Farms Syrups are great on pancakes, ice cream and fresh fruit or in coffee,
Best of all, you can use all the Walden Farms you want, it still adds up to Zero!
© 2015 Walden Farms, Inc100% GUARANTEED 800.229.1706 USee What’s New at WALDENFARMS.COM
Pancake Syrup • Chocolate Syrup • Caramel Syrup • Fruit Syrups • Chocolate Dip • Caramel Dip • Marshmallow Dip • Fruit Spreads • Peanut Spread • Chocolate Peanut Spread Cinnamon Raisin Peanut Spread • Cranberry Sauce • Pasta Sauces • Mayo • Flavored Mayo’s • Salad Dressings • Coleslaw Dressing • BBQ Sauces • Ketchup • Single Serve Packets
Find us onFacebook
Walden Farms • Zero Calories, Zero Fat, Zero Carbs, Zero Gluten, Zero Sugars of Any Kind!
TAC O N I G H T G R I L L E D C H E E S E C H O C O L AT E A N D M O R E
eat it up
MARKETWATCH
Look for fruit that’s heavy
(translation: juicy!) with no soft
spots and a slightly flat end. Press
the skin; it should feel springy and have a
smooth texture.
weightwatchers.com / J A N UA R Y / F E B R UA R Y 2 0 1 5 67
Store at room temperature away from direct sunlight up to 1 week or refrigerate in the vegetable bin 2 to 3 weeks. The fruit is juiciest when eaten at room temperature.
JUICY INFO
scarlet feverGrace Young This season, when the fruit selection at the market can be bleak, I look forward to the arrival of ruby red grapefruit with great anticipation. Unlike white (actually yellow) grapefruit, the jewel-toned varieties are so sweet and delicious that I peel and eat them like oranges, which is also the healthiest way because cook-ing destroys their more delicate vitamins. The fruit's unexpected juiciness gives winter recipes a refreshing jolt and adds sweet, tart punch to the winter table. Ruby reds are a luscious, easy way back to healthy choices after holiday indulgences.
PRACTICE YOUR SERVE
For a quick, grilled
dessert, sprinkle peeled, sliced grape-fruit rounds with a pinch of sugar; grill 1 minute to caramelize the sugar. Serve with a dollop of fat-free Greek yogurt.
Cool spritzer: Steep a bit of freshly grated ginger in grapefruit and lime juices with a splash of seltzer.
Make grapefruit salsa
for broiled chicken or fish. Cut segments of 1 grapefruit into small pieces and combine with 1 thinly sliced scallion, 1 tsp minced jalapeño and 2 or 3 Tbsp red wine vinegar.
PH
OT
OG
RA
PH
Y: C
ON
PO
ULO
S; F
OO
D S
TY
LIS
T: S
IMO
N A
ND
RE
WS
; PR
OP
ST
YL
IST:
PA
IGE
HIC
KS
.IL
LUS
TR
AT
ION
: RA
ND
Y G
LA
SS
.
70 J AN UAR Y / F E B R UAR Y 2 0 1 5 / weightwatchers.com
cook it up
MARKET WATCH
RED GRAPEFRUIT, GOAT CHEESE, AVOCADO AND MESCLUN SALADPREP 30 MINS // COOK 0 MIN // SERVES 4
5 c mesclun 2 c red or pink grapefruit
segments 1 medium ripe avocados,
quartered, peeled and thinly sliced (cut the avocado right before serving to prevent discoloring)
2 c Belgian endive cut crosswise into ½-inch pieces
½ red onion, thinly sliced 3 oz herb goat cheese,
crumbled 5 tsp extra-virgin olive oil 3 Tbsp grapefruit juice 2 tsp Dijon mustard 1 medium clove garlic, crushed ½ tsp low-sodium soy sauce ½ tsp salt ⅛ tsp freshly ground pepper
1 Divide mesclun, grapefruit segments, avocados, endive, red onion and goat cheese among 4 dinner plates. 2 In a small jar combine oil, juice, mustard, garlic, soy sauce, salt and pepper. Screw on the lid and shake until well combined. 3 Remove garlic clove and drizzle dressing over salads.
PER SERVING (2½ c salad, 4 tsp dressing): 297 cal, 20 g total fat, 6 g sat fat, 560 mg sod, 24 g total carb, 14 g sugar, 8 g fib, 10 g prot. PointsPlus value: 8
Use grapefruit juice in place of vinegar in salad dressings.
SWAP IT!
Plump segments make a tangy
addition to fruit and savory salads;
this recipe is a favorite.
Grace Young is the award-winning author of
Stir-Frying to the Sky's Edge, The Breath of
a Wok and The Wisdom of the Chinese Kitchen
as well as a serious fruits and vegetables
enthusiast. Check out her Stir-Fry Guru series
on weightwatchers.com, and visit her at
graceyoung.com.
Peel the grapefruit as you would an orange, using your hands. Lightly score the peel with a paring knife to make
removing it easier.
Hold the grapefruit over a shallow bowl to catch all the
juice as you cut. Using a sharp paring knife, start at the top
and remove all the bitter white pith in thin strips.
Slip knife between flesh and membrane; cut toward center of fruit to free each segment.Squeeze remaining juice from membranes. Discard seeds.
3
2
1
SEGMENT LIKE A PRO
BONUS RECIPE IDEA
Add grapefruit segments to a chicken salad made with
chopped onion, raisins, Greek yogurt and chopped fresh dill.
+
72 J AN UAR Y / F E B R UAR Y 2 0 1 5 / weightwatchers.com
PH
OT
OG
RA
PH
Y: C
ON
PO
ULO
S.
Our right-now favorite way to snack on popcorn is to flavor air-popped kernels with these five easy, DIY seasoning blends.
AMERIC AN FAR M E R S WE ET SALT Y KET TLE POPPE D CORN
Nice flavor balance.
DOC POPCORN HOPPIN’
JAL APE ÑOLike a good kick? You’ll love this.
SKINNY POP BL ACK
PE PPE RPleasantly hot,
bold taste.
SMARTFOOD DE LIG HT WHITE
CH E DDAREven “smarter” than
the original.
eat it up
FIVE WAYS TO SNACK
54
3
INSTANT GRATIFICATION
Here are our favorite preseasoned
bagged popcorns. (PointsPlusvalue based on a 2-cup serving.)
21
2 PointsPlus value
3 PointsPlus values
1 WASABI-GINGERToss 2 c hot air-popped
popcorn with 1 tsp sesame oil,
¼ tsp wasabi powder, ¼ tsp
ground ginger, ¼ tsp garlic salt
and a drizzle of low-sodium
soy sauce.
PointsPlus value: 3
2 PARMESAN-RANCHCoat 2 c hot air-popped
popcorn with butter-flavored
cooking spray and toss with 2 tsp grated Parmesan cheese,
1 tsp buttermilk powder, ¼ tsp
garlic salt and ¼ tsp dried dill. PointsPlus value: 2
3 SPANISH-SPICED Coat 2 c hot air-popped
popcorn with olive oil–flavored
cooking spray and toss with ¾ tsp dried oregano, ½ tsp
smoked paprika, ½ tsp lime
zest, ¼ tsp ground cumin
and a pinch of salt.
PointsPlus value: 2
4 CHOCOLATE-COCONUTToss 2 c hot air-popped popcorn
with 2 tsp unsweetened cocoa
powder, 2 tsp sweetened
shredded coconut, 1 tsp melted
coconut oil, 1 tsp powdered
sugar and a pinch of salt.
PointsPlus value: 3
5 PUMPKIN PIECoat 2 c hot air-popped
popcorn with butter-flavored
cooking spray and toss with 1 tsp brown sugar, ½ tsp
pumpkin pie spice, ½ tsp ground
cinnamon and a pinch of salt. PointsPlus value: 2
popculture
M A K E ITCan’t find your hot-air popper? Place 2 Tbsp popcorn in a paper lunch bag, fold the open end 3 times to close, place bag in microwave, standing up, and cook on High 2-4 minutes. To avoid burnt kernels, stop when popping slows to 2-3 seconds between pops. Makes about 4 cups.
SweetLeaf® is the stevia brand consistently winning international awards for taste and innovation.
BUY: www.ShopSweetLeaf.com and in your natural foods or grocery store
RECIPES & MORE: SWEETLEAF.COM
Make one sweet resolution and say
goodbye to sugar!
Let us help you keep your resolution.Add SweetLeaf Stevia® Sweetener to your favorite drinks and
recipes, and stick to your goal. Made from naturally sweet
stevia leaves, SweetLeaf® adds unbeatable delicious fl avor to
foods and beverages without adding calories, carbs, sugars
or artifi cial ingredients. Here’s to a sweet 2015.
ZERO sugar ZERO calories ZERO glycemic responseZERO carbs NO artifi cial ingredients
119 delicious recipes to help you keep your new year’s goals. Buy Cooking with SweetLeaf Stevia®
ShopSweetLeaf.com
WITH SWEETLEAF STEVIA
119R E C I P E SI N S I D E
Hungry for the best in taste, nutrition, and freshness?
EBIt’s soGiving your family the best has never been so easy! Compared to ordinary eggs, EBs provide:
25% less saturated fat 10 times more vitamin E 3 times more vitamin B12 4 times more vitamin D 2 times more Omega 3 38% more lutein 175 mg cholesterol (58% DV)
Along with superior nutrition comes superior taste: EBs deliver more of
everyone loves. Superior taste, freshness, nutrition, quality, variety, and value–only one egg makes it easy. EBs!
egglandsbest.com
facebook.com/EgglandsBestEggs @EgglandsBest
Winner Eggs CategorySurvey of 45,086 people by TNS
Better taste. Better nutrition.Better eggs.TM
Also available in Cage Freeand Organic varieties
weightwatchers.com / J A N UA R Y / F E B R UA R Y 2 0 1 5 75
FLAVOR BOOSTeat it up
PH
OT
OG
RA
PH
Y: C
ON
PO
ULO
S; F
OO
D S
TY
LIS
T: S
IMO
N A
ND
RE
WS
; PR
OP
ST
YL
IST:
PA
IGE
HIC
KS
.
pick a peckA piquant punch of pickled pop for little to no PointsPlus value? You’ll want to add these sweet/spicy/salty bites of crunch to (almost)everything you’re eating.BY MARY ELIZABETH HURN
ADD FLAVOR NOW!
Chop to make
a spicy relish for
sandwiches.
Top a chicken
breast with
a pickled slaw.
Nestle spears
with hot dogs,
Chicago style.
Liven up
soft tacos with
pickled onions.
Add chopped pickles
to tartar, hollandaise
and other rich sauces.
Layer pickles
on egg salad or
chicken salad.
R E U S E TH E B R I N E Once you’ve eaten the last of the pickles, use the juice as a meat-tenderizing marinade, swap it for vinegar in salad dressings, add a splash to a Bloody Mary or just add more veggies to make another batch of pickles.
Can’t find these varieties at your local grocery store? Check out online retailer mouth.com.
BEETS CARROTS STRING BEANS PEPPERS CAULIFLOWER
M IX IT U P Experiment with inter-esting vegetables like cauliflower and string beans—flavor profiles can range from super- sweet to slightly tart to extremely spicy.
Q U I C K P I C K L E Did you know you can make your own in a flash? In a small bowl, mix any favorite vinegar with a pinch of sugar, salt and fresh dill then add sliced or chopped cukes. Chill for 10 minutes and they’re ready to eat!
I TEACH A CLASS OF 4TH GRADERS
Copyright © 2014 Pfi zer Inc.All rights reserved. May 2014 TRA655404-02
IT’S NOT OK TO JUST GET BY WITH RA PAIN.
Visit RethinkRA.com to order your free RethinKit today.
Nobody chooses to have RA, but you do have
control over how you live your life with it.
If you feel like you’re just getting by, talk to
your doctor. But keep in mind that patients
and rheumatologists often think about RA
in different ways. Rethinking how you have
the conversation could make a difference in
what your doctor recommends.
eat it up
FIX MY DINNER
PH
OT
OG
RA
PH
Y: C
ON
PO
ULO
S.
recipe genieEach issue we take one reader’s favorite ingredients and transform them into fresh new recipes. Who needs three wishes?!
+ +
ANDREA’S KITCHEN STAPLES
BBQ CHICKEN CHOPPED SALAD1
CHICKEN SAUTÉ WITH PEPPERS & GOAT CHEESE3
SPICY CHICKEN SOFT TACOS WITH GOAT CHEESE2
“I love cheese, and goat cheese is lower in calories, fat and cholesterol than its cow’s milk counterpart.”
“Chicken breasts are my go-to dinner ingredient on school nights. The kids enjoy making their own healthy chicken strips while I pre-pare side dishes.”
“Everything tastes better with tomato sauce! It’s a healthy ingre-dient that everyone loves and no one complains about.”
Let the Recipe Genie work its magic on your favorite ingredients. E-mail your three kitchen staples to [email protected].
TELL US!
79
“I’VE BEEN VERY BUSY TRAINING FOR IRONMAN,
SO I’M NOT ABLE TO BE CREATIVE WITH MY MEALS
ALL THE TIME.”—ANDREA, WW SUCCESS STORY
eat it up
FIX MY DINNER
80 J AN UAR Y / F E B R UAR Y 2 0 1 5 / weightwatchers.com
BBQ CHICKEN CHOPPED SALADPREP 18 MIN // SERVES 4 Use up leftover plain tomato sauce with this quick and easy barbecue sauce recipe.
BBQ SAUCE AND CHICKEN
½ c canned tomato sauce 1 Tbsp honey mustard 1 Tbsp dried barbecue
seasoning mix 2 tsp dark brown sugar 1 tsp onion powder ½ tsp Worcestershire sauce 1 lb uncooked boneless
skinless chicken breasts, pounded ¼-inch-thick
½ tsp kosher salt, or to taste ¼ tsp black pepper,
or to taste
SALAD
6 c chopped romaine lettuce 2 c grape tomatoes, halved 1 medium sweet red pepper,
chopped ½ c canned black beans,
rinsed and drained ½ c canned corn ¼ c reduced-fat ranch
dressing ¼ c crumbled goat cheese ¼ c chopped scallions
1 Preheat a grill or grill pan to high heat.2 In a medium bowl, combine tomato sauce, mustard, barbecue seasoning, sugar, onion powder and Worcester-shire sauce; set aside. 3 Season chicken with salt and pepper. Cook chicken, flipping once, until almost done, about 2 minutes per side. Next, baste chicken with reserved sauce a few times, flipping on grill while coating both sides with sauce, and cook until done, about 1 to 2 minutes more. Move chicken to a cutting board and let rest for a few minutes before slicing. 4 In a large serving bowl, combine lettuce, tomatoes, pepper, beans, corn and dressing; toss to coat. Top salad with chicken; garnish with cheese and scallions. Yields about 2½ cups salad, 3 ounces chicken, 1 tablespoon cheese and 1 tablespoon scallions per serving.
PER SERVING (3 oz chicken plus 2½ cups salad): 298 cal, 9 g total fat, 3 g sat fat, 965 mg sod, 28 g total carb, 11 g sugar, 6 g fib, 31 g prot. PointsPlus value: 7
NOTES The barbecue sauce can be made up to 5 days ahead. Feel free to play with other types of mustard or seasonings.
The chicken can be grilled, sliced and chilled until ready to serve.
The beauty of this salad is that you can really use any mix of greens and veggies you have on hand. Try it with baby spinach, sliced celery, chopped or shredded carrots, cucumbers, mushrooms and other types of peppers.
SPICY CHICKEN SOFT TACOS WITH GOAT CHEESEPREP 15 MIN // SERVES 4A quick braise in a flavorful sauce yields tender and juicy shredded chicken—perfect for soft tacos like these but equally delicious on a roll or served over rice.
1 c canned tomato sauce 1 c chopped onion 1 medium jalapeño, seeded
and minced 2 tsp minced garlic 1 tsp chili powder ½ tsp ground cumin 1 tsp kosher salt Cooking spray 1 lb uncooked boneless
skinless chicken breasts 8 small corn tortillas,
warmed 1 c shredded cabbage ½ c crumbled goat cheese ½ c chopped cilantro Lime wedges for serving
1 In a medium bowl, combine tomato sauce, onion, jalapeño, garlic, chili powder, cumin and salt; set aside. 2 Coat a small saucepan with cooking spray; heat over high heat. Add chicken; brown chicken, flipping once, about 2 minutes per side. 3 Add tomato mixture to pan and pour in about ¼ cup water (or as much as is needed to just cover chicken). Reduce
heat to low and bring to a simmer; cover and cook until chicken is cooked through, about 35 minutes. Remove chicken to a plate to rest. 4 Increase heat to high and cook sauce, stirring a few times, until sauce reduces and thickens, about 5 minutes.5 Meanwhile, finely shred chicken using 2 forks; add chicken to reduced sauce to heat through.6 To serve, top each tortilla with about ½ cup chicken, 2 tablespoons cabbage, 1 tablespoon goat cheese and 1 tablespoon cilantro; drizzle with fresh lime juice.
PER SERVING (2 tacos): 337 cal, 9 g total fat, 4 g sat fat, 1049 mg sod, 33 g total carb, 6 g sugar, 6 g fib, 32 g prot. PointsPlus value: 8
NOTES For a crispier tortilla, using tongs, hold each tortilla over the flame or burner of your stove and turn as neccessary to char edges all the way around.
To up the heat in this dish, you can stir in some canned chipotle in adobo, serrano peppers or cayenne.
Instead of cabbage, you can top your tacos with sliced bell peppers, cooked mushrooms or fresh avocado (could affect PointsPlus value).
CHICKEN SAUTÉ WITH PEPPERS & GOAT CHEESEPREP 15 MIN // SERVES 4This delicious mixture of tender chunks of chicken, sautéed bell peppers and onion in tomato sauce topped with tangy bits of goat cheese is wonderful served simply with French bread or spooned over pasta, rice, couscous or quinoa. 1½ Tbsp all-purpose flour ¼ tsp table salt ¼ tsp black pepper, freshly
ground 12 oz uncooked boneless
skinless chicken breasts, cut into chunks
2 tsp extra-virgin olive oil, divided
2 medium yellow, orange and/or red bell peppers, cut into strips (about 3½ c)
1 medium onion, thinly sliced (about 2 c)
2 cloves garlic, minced (about 2 tsp)
1 can (8 oz) tomato sauce ¼ c water ¼ c sliced or torn fresh basil leaves ¼ c soft goat cheese, at room temperature
1 On a plate, combine flour, salt and pepper; add chicken and toss to coat. 2 Heat 1 teaspoon oil in a large nonstick skillet over medium-high heat. Add chicken and cook, turning occasionally, until lightly browned and cooked through, about 6 min-utes; remove to a plate. 3 Heat remaining 1 teaspoon oil in same skillet over medium-high heat. Add pep-pers and onion; toss to coat. Cover and cook, stirring occasionally, until peppers and onion are very tender, about 12 minutes. 4 Add garlic; sauté until fragrant, about 30 seconds. Stir in tomato sauce and water; bring to a simmer over medium-high heat, scrap- ping up browned bits from bottom of pan. 5 Return chicken and any accumulated juices to skillet; heat through. Remove from heat and stir in basil; crumble goat cheese over top. Yields about 1 cup per serving.
PER SERVING (1 cup chicken and 1 Tbsp goat cheese): 191 cal, 6 g total fat, 2 g sat fat, 567 mg sod, 12 g total carb, 6 g sugar, 3 g fib, 21 g prot. PointsPlus value: 7
NOTES Also delicious with any number of vegetables you happen to have instead of the peppers. Use about 3 ½ cups of the following vegetables or a combination to equal 3 ½ cups: sliced zucchini and yellow squash, diced eggplant, cubed butternut squash or cut green beans.
No fresh basil on hand? Crumble in some dried basil, oregano or thyme instead. Other tasty additions you may have on hand: sliced Kalamata olives, a few capers, crushed red pepper or a splash of balsamic vinegar.
Whip up delicious, healthy dishes when you pick up our newly revised cookbook.
This bestseller is perfect for food lovers who want to stay on track without sacrificing taste.
Available everywhere books are sold. www.hmhco.com/cooking
Great Food. Healthy Living .Weight Watchers® helps you bring it all together.
82
PH
OT
OG
RA
PH
Y: C
ON
PO
ULO
S; F
OO
DS
TY
LIS
T:S
IMO
N A
ND
RE
WS
; PR
OP
ST
YL
IST:
PA
IGE
HIC
KS
. IL
LU
ST
RA
TIO
N: R
AN
DY
GL
AS
S.
COOK LIKE A CHEF
eat it up
veggie takeover
CELERY SALAD WITH FETA AND SOFT-BOILED EGG*PREP 45 MIN // COOK 6 MIN // SERVES 4
8 celery stalks, cut on the diagonal into ⅛-inch-thick slices (4 c)
2 green peppers, seeded and sliced into ¼-inch-wide strips (2 c)
1 medium onion, thinly sliced (1⅓ c)
1 tsp superfine sugar½ tsp salt
4 lemons ⅔ c celery leaves½ c flat-leaf parsley leaves 1 c cilantro leaves
4 Tbsp capers 1 Tbsp green chiles, seeded and
finely sliced2 Tbsp olive oil, plus extra
to finish Black pepper, to taste 4 eggs
½ c feta broken into ¾-inch chunks
1 Place celery, green peppers, and onion in a bowl, sprinkle with sugar and salt. Mix well. Set aside for30 minutes to soften veggies and draw out some of the juices, which will make up part of the dressing.2 Slice off the top and tail of each lemon and cut down the side, fol-lowing its natural line, to remove the skin and white pith. Over a small bowl, cut between the membranes to remove the individual segments. 3 Add lemon segments, celery leaves, parsley, cilantro, capers, chiles, olive oil and some black pep-per to the softened vegetables. Mix gently to combine. 4 Just before serving, carefully spoon the eggs into a pot of boiling water and simmer gently for 6 minutes. Run under cold water until the eggs are just cool enough to handle but still warm inside, then peel them gently. 5 Arrange the salad on individual plates, dot each with feta and place a soft-cooked egg on top, broken in the middle. Finish with a few drops of olive oil and some freshly ground black pepper and serve at once. PER SERVING (2¼ c salad mixture, 1 egg and 2 Tbsp feta): 254 cal, 16 g total fat, 5 g sat fat, 690 mg sod, 19 g total carb, 9 g sugar, 6 g fib, 12 g prot. PointsPlus value: 7
Turn the page for more
London-based chef and restaurateur Yotam Ottolenghi’s newest cookbook, Plenty More (Ten Speed Press), deliciously illustrates something vegetarians have known for decades: A dish doesn’t need meat to succeed. In this one, celery takes center stage, supported by runny egg yolk, crumbled feta and fresh herbs. Eat your veggies!
*Recipe adapted from Plenty More for Weight Watchers magazine.
BY MARY ELIZABETH HURN
©/®
The J.M. S
mucker C
ompany.
With a name like Smucker’s,® it has to be good.
Put Smucker’s® Sugar Free Blackberry Jam in your oatmeal, and the whole morning brightens up. Explore all the pairing possibilities at smuckers.com/pairings
IT’S TASTIER THAN MILK.
PEOPLE WITH TASTE BUDS SAID SO.
Silk Vanilla Almondmilk is deliciously smooth and most people prefer its taste to milk. Try for yourself.
National Taste Test 2013; Silk Vanilla Almondmilk vs. dairy milk. Character is a trademark of WhiteWave Foods.
#silkbloom
weightwatchers.com / J AN UAR Y / F E B R UAR Y 2 0 1 5 85
PH
OT
OG
RA
PH
Y: F
RA
NC
ES
CO
RU
GG
ER
I/G
ET
TY
IM
AG
ES
(L
EM
ON
), O
KE
A/I
ST
OC
K (
OL
IVE
OIL
), F
LOO
RTJ
E/G
ET
TY
IM
AG
ES
(C
OR
IAN
DE
R),
BIA
LY, D
OR
OTA
I B
OG
DA
N/C
OR
BIS
(M
ISO
),
IAN
O’L
EA
RY
/GE
TT
Y I
MA
GE
S (
TAM
AR
IND
), A
NT
ON
IOS
MIT
SO
PO
ULO
S/G
ET
TY
IM
AG
ES
(T
OM
AT
O).
COOK LIKE A CHEFeat it up
To get more expert cooking tips and to read an extended Q&A with
Yotam Ottolenghi, go to weightwatchers
.com/Yotam.
“
in Ottolenghi’s kitchen
K I T C H E N
C R I M E S :
“The easiest way to make a vegetable lose flavor is to overcook it. A quick blanch before being tossed in a little oil and chargrilled in a pan makes for a very different experience in terms of texture, color and, of course, flavor.”
M O S T
V E R S A T I L E
V E G G I E :
“If I say tomato—happy to be tossed, blanched, simmered, braised, grilled, roasted, fried and baked—will your readers point out that it is, officially, a fruit?”
M O S T
U N D E R R A T E D
V E G E T A B L E :
“Leeks are all too often relegated to the side of a plate, or lost with the onions or shallots at the bottom of a pan. They need to shout a bit louder for center stage, I think. They have a subtle sweet-ness, creamy texture and onion flavor that I love and that can stand on its own in a more pronounced context. They are brilliant fried or braised, and their sweetness means they go well with sharp sauces.”
THE 5 HEALTHY INGREDIENTS I ALWAYS HAVE ON HAND: Lemon juice, olive oil, fresh herbs—coriander is high in flavor. Also miso and tamarind paste: healthy ingredients that pack huge amounts of flavor into a dish.”
A champion of vegetables and an authority on spices, the renowned chef shares a few of his secrets!
12345
PACK A GLASS FOR A FLAVORVACATION.
Silk Unsweetened Almond Coconut Blend is a tropical
twist of island coconuts and almond deliciousness.
It’s a fl avor getaway for your taste buds, and it’s only
35 calories per serving.Try for yourself.
#silkbloom
PH
OT
OG
RA
PH
Y: A
RT
HU
R B
EL
EB
EA
U/T
RU
NK
AR
CH
IVE
(C
OU
PL
E),
GO
JAK
/IS
TO
CK
(T
OR
TIL
LA
CH
IPS
), J
AM
IE G
RIL
L/G
ET
TY
IM
AG
ES
(O
LIV
ES
)
REQUEST CRUDITÉ for salsa dipping in lieu of a handful of tortilla chips. SAVE: 3 PointsPlus values
RESTAURANT TIPS & TRICKSeat it up
a romantic eveningWhether you’re celebrating Valentine’s Day, an anniversary or just because,
dig into this expert dining advice. BY JESSICA MIGALA
86 J AN UAR Y / F E B R UAR Y 2 0 1 5 / weightwatchers.com Turn the page for more
MAKE IT A NIGHT TO REMEMBERThe three most popular romantic dinner cuisines are Italian, French and fondue, per a restaurant.com survey. Go ahead, join the crowd: We’ve got menu recs for each.
ALL ITALIAWant pasta? Go for it. But order a side, not a main—topped with marinara, probably the lightest sauce on the menu. A grilled, lean protein (salmon or chicken) entrée is a good bet, since it’ll have less oil than a fried (e.g., eggplant Parmesan) or roasted dish.
COQ AU WINThe French don’t really cook every-thing in butter and cream; they also use healthy techniques. Bypass fatty dishes (potatoes au gratin, steak au poivre) in favor of coq au vin (chicken in red wine sauce), bouillabaisse (seafood in broth) or ratatouille (stewed veggies).
DO THE ’DUEFondue doesn’t have to be all cheese and chocolate. Skip the gooey version, and order a lighter option with lean proteins in vegetable broth (bouillon). Opt for dipping sauces like teriyaki glaze, passing on cream- or curry-based ones.
THE POWER OF LOOK AWAY FROM THE BREAD! Skip the slice. Instead order a
small bowl of olives; munch on six.
SAVE: 1 PointsPlus value
let’s go out for...
Set the mood. Make rezzies at a restaurant known for its “couples” vibe, since dim lighting and soft music may dial down your appetite, shows research in Nutrition.
Pretend it’s
a first date. Ask: What’s your dream vacation? What did you collect as a kid? You’ll get to know your honey better—and slowing down may curb your calorie intake.
READER TIP
Look forward to
after dinner. “My boyfriend and I choose restaurants in neighborhoods with nice scenery that caters to walking. We’ll stroll for an hour or so, burning off some of what we ate!”
GRACE M., WWM READER
IN MIAMI
More people with type 2 diabetes are learning aboutblood sugar control that lasts for up to 24 hours.
FlexTouch® and Levemir® are registered trademarks of Novo Nordisk A/S.Lantus® and SoloSTAR® are registered trademarks of sanofi -aventis.© 2014 Novo Nordisk Printed in the U.S.A. 1014-00023722-1 November 2014
If you need assistance with prescription drug costs, help may be available. Visit pparx.org or call 1-888-4PPA-NOW.
Today’s the day to ask your health care provider about Levemir® FlexTouch®.
Call 866-407-9583 or visit levemir.com for more information.
Lasts up to 42 days without refrigeration once in use ,a 50% longer
than Lantus®, which lasts 28 days.b
Levemir® can be taken once or twice daily.
• Levemir® can give you blood sugar control for up to 24 hours, and helps lower your A1C • In medical studies, people who took Levemir® gained less weight than those taking Lantus®
• Pay no more than $25 per prescription for Levemir® FlexTouch® if eligible, for up to 2 yearsc
If your blood sugar numbers aren’t where you want them to be, ask your health care provider about Levemir®
a Once in use, Levemir® FlexTouch® must be kept at room temperature, below 86°F, and not refrigerated for up to 42 days.
b The opened (in-use) Lantus® SoloSTAR® device must be discarded 28 days after being opened.
cIf you are eligible, restrictions may apply. See levemir.com for complete details.The weight benefi ts of Levemir® when used alone or with other medicines have not been established. The actual weight effects of Levemir® and these other medicines are not known.
What is Levemir® (insulin detemir [rDNA origin] injection)?• Levemir® is a man-made insulin used to control high blood sugar in adults and children with diabetes mellitus.• Levemir® is not meant for use to treat diabetic ketoacidosis.Important Safety InformationWho should not take Levemir®?Do not take Levemir® if: • you have an allergy to Levemir® or any of the ingredients in Levemir®.Before taking Levemir®, tell your health care provider about all your medical conditions including, if you are:• pregnant, plan to become pregnant, or are breastfeeding.• taking new prescription or over-the-counter medicines, including supplements.Talk to your health care provider about how to manage low blood sugar.How should I take Levemir®?• Read the Instructions for Use and take exactly as directed.• Know the type and strength of your insulin. Do not change your insulin type unless your health care provider tells you to. • Check your blood sugar levels. Ask your health care provider what your blood sugar levels should be and when you should check them.• Do not share your Levemir® FlexTouch® with another person,
even if the needle is changed. Do not reuse or share needles with another person. You may give another person an infection or get an infection from them.
• Never inject Levemir® into a vein or muscle.What should I avoid while taking Levemir®?• Do not drive or operate heavy machinery, until you know how it affects you.• Do not drink alcohol or use medicines that contain alcohol.What are the possible side effects of Levemir®?Serious side effects can lead to death, including:Low blood sugar. Some signs and symptoms include:• anxiety, irritability, mood changes, dizziness, sweating, confusion, and headache. Your insulin dose may need to change because of: • change in level of physical activity, weight gain or loss, increased stress, illness, or
change in diet.Other common side effects may include:• reactions at the injection site, itching, rash, serious allergic reactions (whole body
reactions), skin thickening or pits at the injection site (lipodystrophy), weight gain, swelling of your hands and feet and if taken with thiazolidinediones (TZDs) possible heart failure.
Get emergency medical help if you have:• trouble breathing, shortness of breath, fast heartbeat, swelling of your face,
tongue, or throat, sweating, extreme drowsiness, dizziness, or confusion.
Please see Brief Summary of Prescribing Information on next page.
Needles are sold separately and may require a prescription in some states.You are encouraged to report negative side effects of prescription drugs to the FDA. Visit www.fda.gov/medwatch, or call 1-800-FDA-1088.
Levemir® comes in FlexTouch®, the only prefi lled insulin pen with no push-button extension.
Available by prescription only.
Patient InformationLEVEMIR® (LEV–uh-mere)
(insulin detemir [rDNA origin] injection)
This is a BRIEF SUMMARY of important information about Levemir®. This information does not take the place of talking to your healthcare provider about your diabetes or your treatment. Make sure that you know how to manage your diabetes. Ask your healthcare provider if you have any questions about managing your diabetes.
What is Levemir®?• Levemir® is a man-made insulin that is used to control high blood sugar in adults and children with diabetes mellitus.• Levemir® is not meant for use to treat diabetic ketoacidosis.
Who should not take Levemir®?Do not take Levemir® if you:• have an allergy to Levemir® or any of the ingredients in Levemir®.
Before taking Levemir®, tell your healthcare provider about all your medical conditions including, if you are:• pregnant, planning to become pregnant, or are breastfeeding.• taking new prescription or over-the-counter medicines, vitamins, or herbal supplements.Before you start taking Levemir®, talk to your healthcare provider about low blood sugar and how to manage it.
How should I take Levemir®?• Read the Instructions for Use that come with your Levemir®.• Take Levemir® exactly as your healthcare provider tells you to.• Know the type and strength of insulin you take. Do not change the type of insulin you take unless your healthcare provider tells you to. The amount of insulin and the best
time for you to take your insulin may need to change if you take different types of insulin.• Check your blood sugar levels. Ask your healthcare provider what your blood sugars should be and when you should check your blood sugar levels.• Do not share your Levemir® FlexPen®, FlexTouch® or needles with another person. You may give another person an infection or get an infection from them.• Never inject Levemir® into a vein or muscle.
What should I avoid while taking Levemir®?While taking Levemir® do not:• Drive or operate heavy machinery, until you know how Levemir® affects you.• Drink alcohol or use prescription or over-the-counter medicines that contain alcohol.
What are the possible side effects of Levemir®?Levemir® may cause serious side effects that can lead to death, including:Low blood sugar (hypoglycemia). Signs and symptoms that may indicate low blood sugar include:• dizziness or light-headedness • blurred vision • anxiety, irritability, or mood changes• sweating • slurred speech • hunger• confusion • shakiness• headache • fast heart beatYour insulin dose may need to change because of:• change in level of physical activity or exercise • increased stress • change in diet• weight gain or loss • illnessOther common side effects of Levemir® may include:• Reactions at the injection site, itching, rash, serious allergic reactions (whole body reactions), skin thickening or pits at the injection site (lipodystrophy), weight gain, and
swelling of your hands and feet.Get emergency medical help if you have:• trouble breathing, shortness of breath, fast heartbeat, swelling of your face, tongue, or throat, sweating, extreme drowsiness, dizziness, confusion.These are not all the possible side effects of Levemir®. Call your doctor for medical advice about side effects. You may report side effects to FDA at 1-800-FDA-1088.
General information about the safe and effective use of Levemir®.Medicines are sometimes prescribed for purposes other than those listed in a Patient Information leaflet. You can ask your pharmacist or healthcare provider for information about Levemir® that is written for health professionals. Do not use Levemir® for a condition for which it was not prescribed. Do not give Levemir® to other people, even if they have the same symptoms that you have. It may harm them.
What are the ingredients in Levemir®?Active Ingredient: insulin detemir (rDNA origin)Inactive Ingredients: zinc, m-cresol, glycerol, phenol, disodium phosphate dihydrate, sodium chloride and water for injection. Hydrochloric acid or sodium hydroxide may be added.
More detailed information is available upon request.
Available by prescription only. For information about LEVEMIR® contact: Novo Nordisk Inc. 800 Scudders Mill Road Plainsboro, New Jersey 08536 www.novonordisk-us.com 1-800-727-6500Revised: October 2013
Novo Nordisk®, Levemir®, NovoLog®, FlexPen®, FlexTouch®, NovoFine®, and NovoTwist® are registered trademarks of Novo Nordisk A/S.LEVEMIR® is covered by US Patent Nos. 5,750,497, 5,866,538, 6,011,007, 6,869,930 and other patents pending.FlexPen® is covered by US Patent Nos. RE 41,956, 6,004,297, RE 43,834 and other patents pending.
FlexTouch® is covered by US patent Nos. 7,686,786, 6,899,699, and other patents pending.Manufactured by: Novo Nordisk A/S DK-2880 Bagsvaerd, Denmark
© 2005-2013 Novo Nordisk 1113-00018995-1 12/2013
ADVERTISEMENT
PROMOTIONS, EVENTS & SPECIAL OFFERSPOINT IT OUT
➦LEE MISSESIntroducing New Lee® Easy Fit Jeans, featuring slimming stretch fabric that holds its shape to provide all-day comfort for active lifestyles. Knit comfort, denim style. Comfort Never Looked So Good. lee.com
➦WALDEN FARMSNo Calories, Fat, Carbs, Gluten or Sugars of any kind. Made with rich natural fl avors like Real Chocolate from Premium Natural Cocoa Beans.For FREE OFFERS visitwaldenfarms.com/sjf15
➦CALIFORNIA ALMONDSCrunch into delicious California Almonds. Visit Almonds.com to fi nd out how you can have the energy to keep up with anyone. Crunch On. almonds.com
➦WEIGHT WATCHERS OATMEAL BAKESBlueberry Almond Oatmeal Bakes are baked with fl avorful oatmeal, tasty blueberries and real almonds. It’s a delicious way to start happy. Get a coupon at oatmealbakes.com.
➦MINUTE® READY TO SERVE RICEPerfectly portioned and microwaveable in 60 seconds, lunch is a cinch with Minute® Ready to Serve Rice. Our Brown Rice is 100% whole grain & gluten-free. minuterice.com
➦NAKANO RICE VINEGARSNakano Rice Vinegars come in eight fat-free fl avors and provide a delicious alternative to heavy dressings and mayo for only 20 calories/tablespoon. mizkan.com/brands/nakano/healthy-lunch-tips.aspx
➦U.S. POTATO BOARDWarm up with healthy potato soup. Potatoes add fl avor, texture and a boost of nutrition to this Lightened-Up Loaded Baked Potato Soup. Get the recipe at potatogoodness.com.
➦JOLLY TIME® HEALTHY POP®FIVE cups popped popcorn equals just 100 calories, 2 grams of fat and 5 grams of fi ber. JOLLY TIME® Healthy Pop®... tasty, delicious and always satisfying! jollytime.com
➦BOWFLEX Introducing the NEW 14 Minute Workout by Bowfl ex Max Trainer®MAX CALORIES.MAX EFFICIENCY.MAX RESULTS. max-trainer.com
➦EGGLAND’S BESTCrack into freshness with Eggland’s Best. Eggland’s Best eggs are fresher, and stay fresher longer than ordinary eggs. Eggland’s Best: Better Taste. Better Nutrition. Better Eggs.® egglandsbest.com
➦USA PEARSFind healthy recipes for any meal of the day and learn how to ripen pears to sweet and juicy perfection at usapears.org
➦CATHERINES®Discover Catherines for beautiful styles in sizes 16W-34W and 0X-5X. For the store near you visit us at catherines.com
➦WEIGHT WATCHERS SCALESStep onto a Body Analysis Scale from Weight Watchers Scales by Conair™ to monitor weight plus body fat, water, bone mass and BMI. Wow! conairscales.com
PH
OT
OG
RA
PH
Y: A
NN
AB
EL
LE
BR
EA
KE
Y/G
ET
TY
IM
AG
ES
(IC
E C
RE
AM
), H
OW
AR
D S
HO
OT
ER
/GE
TT
Y I
MA
GE
S (
ST
RA
WB
ER
RY
SH
OR
TC
AK
ES
), K
AR
AN
DA
EV
/IS
TO
CK
(E
SP
RE
SS
O),
E
TIA
MM
OS
/IS
TO
CK
(S
OR
BE
T),
JU
LTU
D/I
ST
OC
K (
CH
OC
OL
AT
E C
OV
ER
ED
CH
ER
RIE
S)
90 J AN UAR Y / F E B R UA R Y 2 0 1 5 / weightwatchers.com
RESTAURANT TIPS & TRICKS
eat it up
EXPERTS: Molly Kimball, a dietitian in New Orleans; Cynthia Sass, MPH, MA, RD, author of Your Diet Is Driving Me Crazy: When Food Conflicts Get in the Way of Your Love Life
2. EAT OFF THE LIGHT MENU. The pad Thai has how many calories? Diners who ordered from menus listing calorie counts made picks with 151 fewer calo-ries, per a recent study. Many chains,
including The Cheesecake Factory and
T.G.I. Fridays, offer light menus with
dishes that are under 600 calories.
1. CHOOSE À LA CARTE. An app, entrée and dessert for 50 bucks sounds like a good deal. But chances are, choosing
the Valentine’s Day prix fixe means
you’ll end up with too much food with too many calories—like carb-loaded dishes that cost restaurateurs less to make, versus veggie-laden ones.
5. ORDER FIRST. You’ve decided on the grilled chicken. But your date orders the lobster mac and cheese before you chime in—and suddenly a rich, cheesy main sounds delish. People tend to
order like their tablemates, suggests a University of Illinois study, so speak up first to set a healthy precedent.
3. PLAN YOUR SPLURGES. Have a slice of bread or half an app, a glass of wine or a dessert in a shot glass (offered at Seasons 52 and other eateries). Going for an app? Split a seafood dish; have 3 shrimp with 2 Tbsp cocktail sauce, or a half-dozen raw oysters, for 2 PointsPlus value.
4. GET YOUR ENTRÉE. While your date may ask you to go splitsies on chicken scampi (35 PointsPlus values), eating an
entire center-cut filet mignon portion
(12 PointsPlus value) is a slimmer pick.
REMEMBER THESE SIX STRATEGIESto lighten things up.
Can’t picture finishing a special
meal without a sugary finish? Try these
delicious options:
½ C U P S O R B E T
M I N I S T R AW B E R R Y S H O R T C A K E
2 PointsPlus value
3 PointsPlus value
8 OZ FAT- F R E E C A P P U CC I N O
1 PointsPlus value
F R E S H F R U I T W I T H 1 T B S P
C H O C O L AT E F O N D U E
3 PointsPlus value
S MALL
SWEETS
½ C U P I C E C R E A M
4 PointsPlus value
This drink’s highest calorie
source: wine, which is
diluted with juice, fruit and
sometimes club soda. Often,
hard liquor like brandy is
mixed in to boost alcohol
content—but this usually
adds calories. Look for a
pick without the addition,
such as Red Lobster’s Triple
Berry Sangria (3 PointsPlusvalue per 8 oz).
SANGRIASECRET
BUON APPETITO! FORMORE POINTERS
ON ORDERINGITALIAN,visit weightwatchers.com
/Italian.
Live smart. Eat better.Visit Eatyourbest.com/HomestyleTurkey for nutritional information.
Homestyle Turkey Breastwith Stuffi ng
ViV sis t t Eaatytyouourbrbesest.t cocom/m/Hoomemeststylyly eTeTururkekey y foor nunutrtrititioionaal ininfoformrmatatioon.n.WEIGHT WATCHERS on foods and beverages is the registered trademark of WW Foods, LLC. WEIGHT WATCHERS for services and PointsPlus are the registered trademarks of Weight Watchers International, Inc.
Trademarks are used under license by H.J. Heinz Company, L.P. © H.J. Heinz Company, L.P. 2014. © 2014 Weight Watchers International, Inc. All rights reserved.
92 J AN UAR Y / F E B R UAR Y 2 0 1 5 / weightwatchers.com
PH
OT
OG
RA
PH
Y: J
EF
F H
AR
RIS
; FO
OD
/PR
OP
ST
LIS
T: E
RIN
ME
RH
AR
WIT
H E
HM
AN
AG
EM
EN
T.C
OM
(S
AN
DW
ICH
, PO
TAT
O I
N B
AG
, T
HE
RM
OS
); M
AR
K F
ER
RI (
BA
CO
N P
OTA
TO
); I
ST
OC
K (
SC
AL
E).
eat it up
BROWN BAG ITA REASON TO HOMEMADERestaurant entrées could have 205 more calories than a home-cooked version of the dish, according to a new study in Public Health Nutrition.
hot stuffYOU MAY BE CRAVING WARM, COMFORTING MEALS,
BUT CREATING THEM AT WORK COULD BE A CHALLENGE. BEFORE YOU THROW IN THE NAPKIN AND
HIT THE DRIVE-THRU, TRY THESE TASTY LUNCH IDEAS USING YOUR OFFICE’S EVERYDAY APPLIANCES.
Potatoes are portable and supereasy to pre-pare when you have a microwave. And with a PointsPlus value of only 4 for a medium one, they’re also a Plan-friendly lunch we can get behind. Just prick your potato with a fork a few times and microwave for 5 to 13 minutes, depending on the size, turning it over halfway through. Slice down the middle, top it (see below) and pair with a low PointsPlus value soup for a filling, inexpensive meal.
We’ve all eaten a sad, soggy sandwich from home and vowed never again. The key to mak-ing the best sammie is last-minute assembly: Pack your ingredients separately in zip-top bags (or the handy container we’ve dis-covered, below), then head to the company “kitchen” at lunchtime. Slice veggies as your bread toasts, then top the hot, crunchy bread with your cheese and sit tight for a minute or two before adding other fillings. The result will be melty, gooey and worth the wait.
All you need is a sturdy, insulated container and a spoon. In the morning just remember to fill your container with hot (even boiling) water to preheat it, then dump out the water, add your warm soup or stew and head out the door.
SMART PRODUCT:Potato ExpressSlip your spud
into this insulated
steam pocket
before micro-
waving to shave
minutes off your
cooking time.
Available at buy potatoexpress.com.
SMART PRODUCT:Lunch CubeTo avoid soggy
bread and
crushed in-
gredients, this
durable sand-
wich-stacking
cube keeps
items neatly
separated.
Sistema Klip It to Go, available at wayfair.com.
SMART PRODUCT:King Food JarThermos is still
the gold standard
when it comes to
keeping meals
hotter longer. Our
favorite is this
16-oz vacuum-
insulated jar. It
keeps soups hot
for up to 7 hours
(yep, we timed it!)
and even comes
with a collapsible
spoon that fits
under the lid.
Available at shop thermos.com.
IF YOU’VE GOT A MICROWAVE… Try a baked potato
IF YOU’VE GOT NOTHIN’…Pack some soups and stews
IF YOU’VE GOT A TOASTER… Make a gourmet sandwich
Weight Watchers subscribers can find more than 200 easy
soup recipes at weightwatchers .com/soupsforwork.
NEAT IDEA!
OH, STUFF IT! The spud is just the vehicle—try these topping combos that are sure to satisfy:
Salsa + light sour cream
Canned turkey chili + green onions
Low-fat American cheese + cooked broccoli
Spinach + feta
Bacon bits + low-fat cheddar shreds
BY MARY ELIZABETH HURNBORED WITH BASIC IDAHOS?
Try a sweet potato—
a medium one has
a PointsPlus value
of only 3!
Your stacking strategy should be: bread, cheese, meat, veggies, con-diments, bread.
Check out heather’s recipe and all our potato-loving bloggers at potatogoodness.com
potatogoodness.com | one stop for delicious potato inspiration© 2015 United States Potato Board. All rights reserved.
As our family has made changes to the way we eat, we’ve now found ourselves falling in love with potatoes. They’re so quick and easy, you can use them, like, a million ways, and you don’t need heavy sauces to make them really sing.
I favor fresh herbs and spices. An example? Chimichurri Twice-Baked Potatoes. Fresh parsley, oregano, garlic and olive oil make up this Argentinean-inspired sauce that is whipped into baked potatoes. Then you bake them again,
- Heather Christo, heatherchristo.com
TASTY STRIKES TWICE
fresh!
Chimichurri Twice-Baked Potatoes
Jazz up dessert raspberry-style,cut into tender grilled chicken, or get
cheesy during snacktime. Either way, you’re living life to its fl avorfullest.
For Sure
There’s more to learn atWeightWatchers.com/SensibleFoods
WEIGHT WATCHERS on foods and beverages is the registered trademark of WW Foods, LLC. WEIGHT WATCHERS for services and PointsPlus are the registered
trademarks of Weight Watchers International, Inc. Trademarks are used under license. ©2015 Weight Watchers International, Inc. All rights reserved. Selection may vary by store.
PH
OT
OG
RA
PH
Y: C
ON
PO
ULO
S; F
OO
D S
TY
LIN
G: S
IMO
N A
ND
RE
WS
; PR
OP
ST
YL
ING
: PA
IGE
HIC
KS
.eat it up
FAMILY MEAL
95
friday night CELEBRATE THE END OF A BUSY WEEK AND GET A HEAD START ON FAMILY TIME WITH A FLEXIBLE, ALL-HANDS-ON-DECK TACO DINNER.BY DEBBIE KOENIG
Nothing pleases a crowd—even one with vegetarians, gluten-free folks and picky eaters—more than a do-it-yourself taco bar.Sauté turkey (or tofu) for the filling, and serve tons of veggies for healthy
toppings. With everyone pitching in, dinner prep becomes a bonding
opportunity. While the kids dice and shred (see pg. 96) you supervise the action and get the scoop on everyone’s week (as sneaky parents know, one way to get kids to open up is to catch ’em while they’re busy doing something else).
TURKEY TACO FILLING
QUICK PICKLED ONIONS
EASY PICO DE GALLO
ASSORTED TOPPINGS
SOFT WHOLE WHEAT
TORTILLAS
SOFT CORN TORTILLAS3
ENJOYTURN THE
PAGE FOR
MORE
2ASSEMBLE
EVERYONE CAN
MAKE THEIR
OWN TACOS
1PREP
SET TOPPINGS OUT
IN MUFFIN TINS
96 J AN UAR Y / F E B R UAR Y 2 0 1 5 / weightwatchers.com
eat it up
FAMILY MEAL
get in on the actWhen everyone pitches in, dinner’s on the table in no time. You know best what your kids can handle, but these to-do lists are a great place to start.
WITH SUPERVISION, LITTLE ONES AGES 2 TO 5:
Gather ingredientsWash vegetablesRun the salad
spinnerFold napkins and
place silverware
SLIGHTLY OLDER KIDS, AGES 5 TO 10:
Measure and stir the spice mixture
Shred cheeseSet out plates
and glassesArrange
toppings in serving bowls
AGES 10 AND UP
CAN DO ANY OF THE ABOVE, PLUS:
Chop vegetablesMake the pico
de gallo (though you might want to handle the jalapeño yourself)
Cook the taco filling
WHICH LEAVES THESE FORTHE GROWN-UPS:
Thinly slice and pickle the onions
Bake the hard taco shells
Organize and catch up with your family
TOPPINGS MAKE THE TACO
THINLY SLICED RADISHES DICED FRESH TOMATO, CUCUMBER, JICAMA OR BELL PEPPER SHREDDED CABBAGE, LETTUCE, CARROTS OR SPINACH WHOLE
LETTUCE LEAVES CHOPPED WHITE ONION OR SCALLIONS FAT-FREE SALSACILANTRO LEAVES PICKLED JALAPEÑOS LIME WEDGES
Hungry for more ways to get kids into the kitchen? Check out our online video series: weightwatchers.com/cookingwithkids.
NEAT IDEA!
SLICED OLIVES REFRIED BEANS GUACAMOLE OR SLICED AVOCADO LIGHT SOUR CREAM SHREDDED REDUCED-FAT CHEDDAR OR
JACK CHEESE CRUMBLED COTIJA CHEESE
J A N UA R Y / F E B R UA R Y 2 0 1 5 97
EASY PICO DE GALLOPREP 15 MIN // SERVES 4Seed and dice 2 medium tomatoes
and combine with ¼ c finely
chopped red onion, 1 jalapeño,
finely chopped (remove seeds and ribs to tone down the heat), 2 Tbsp
finely chopped cilantro, the juice
of 1 lime and ¼ tsp salt, or to taste.PER SERVING (¼ c): 10 cal, 0 g total fat, 0 g sat fat, 76 mg sod, 2 g total carb, 1 g sugar, 1 g fib, 0 g prot. PointsPlus value: 0
PICKLED ONIONS PREP 30 MIN // SERVES 8Put 1 medium red onion, thinly sliced, into nonreactive bowl. Combine ½ c cider vinegar,
¼ c hot water, 2 tsp honey and½ tsp salt and pour over onions. Set aside 30 minutes, stirring occasionally.PER SERVING (2 Tbsp): 13 cal, 0 g total fat, 0 g sat fat, 146 mg sod, 3 g total carb, 2 g sugar, 0 g fib, 0 g prot. PointsPlus value: 0
TURKEY TACO FILLINGPREP 5 MIN // COOK 25 MIN //SERVES 4Mix together 1½ Tbsp chili
powder, 2 tsp ground cumin,1 tsp paprika, 1 tsp salt, ½ tsp
garlic powder, ½ tsp onion
powder, ½ tsp dried oregano
and ¼ tsp cayenne and set aside. Place 12 oz ground
turkey breast in large nonstick skillet over medium heat and cook, breaking apart with back of spoon, until no longer pink, 3 to 5 minutes. Sprinkle with seasoning mix and add ½ c
water; then lower heat and simmer, stirring occasion-ally, until most of liquid is absorbed, 10 to 15 minutes. Stir in 1½ tsp brown sugar and1 Tbsp cider vinegar; simmer 2 to 3 minutes. Transfer to serving bowl.PER SERVING (approx ½ c): 130 cal, 4 g total fat, 1 g sat fat, 661 mg sod, 4 g total carb, 2 g sugar, 1 g fib, 19 g prot. PointsPlus value: 3
Swap crumbled tofu and
1 tsp vegetable oil for the
turkey.
V
EGETA RIAN?
MAKE-AHEADSPICE BLEND
Future taco nights can beeven easier when you prep a big
batch of the seasoning mix we used for the turkey taco filling.
Quadruple all spice amounts, stir well and store in an airtight
container. For each 12 oz of ground meat, use ⅓ c of the mixture and continue with
the recipe.
SHELL GAMESKIP STORE-BOUGHT hard
taco shells and bake your own.
Wrap a stack of corn or whole
wheat tortillas in a damp
paper towel, then microwave
in 15-second increments until
pliable. Carefully drape each
tortilla over two rungs of oven
rack. Bake at 375°F until golden
and crisp, 7 to 10 minutes.
GOING GLUTEN-FREE? Serve
corn tortillas (check the label
to be sure), or wrap your
fillings in large, soft lettuce
leaves (try Bibb or Boston). Or
use both—those greens make
great “lettuce liners” to
keep from getting soggy.
Nakano® Chili Pork Tacos PointsPlus® value: 4 — M AKES 8 SERVINGS
This quick taco recipe has great fl avor kicked up a notch by using Nakano® Original Seasoned Rice Vinegar and it is so easy to make!
3 Tbsp chili powder ½ tsp. salt ¼ tsp. pepper 1 lb. lean ground pork 1 large onion, sliced 3 large garlic cloves, minced 1 can (15 ounces) pinto
beans, undrained ½ cup Nakano® Original
Seasoned Rice Vinegar ¼ cup water 8 (7-inch) corn tortillas,
warmed
A D V E R T I S E M E N T
More flavor, no FAT This year, resolve to make meals that are healthy and delicious. Nakano® Seasoned
Rice Vinegars add fantastic fl avor to food without adding fat—and have far fewer calories than most everyday condiments. Try these smart swaps…
3 SCRUMPTIOUS SEAFOOD Instead of rich tartar sauce (1 Tbsp tartar sauce=4–8 g fat/40–75 calories), splash shrimp, crab cakes, and clams with 1 Tbsp Nakano® Red Pepper Seasoned Rice Vinegar (0 g fat/20 calories).
4 A BETTER BAKED POTATO Top a baked potato with 1 Tbsp of mild, tangy-sweet Nakano® Original Seasoned Rice Vinegar (0 g fat/20 calories) instead of sour cream (1 Tbsp sour cream=2.5 g fat/26 calories) for fantastic fl avor without the fat.
Visit mizkan.com for more smart swaps, recipe ideas and coupons for your next Nakano® purchase.
1 FAB FLAVOR! Replace 1 Tbsp of mayo (10 g fat/90 calories) with 1 Tbsp Nakano® Original Seasoned Rice Vinegar (0 g fat/20 calories) on your sandwiches, subs and wraps for lots of fl avor and not a drop of fat.
2 SAVOR YOUR GREENS It’s better than butter. Add fl avor to your steamed greens with 1 Tbsp Nakano® Roasted Garlic Seasoned Rice Vinegar (0 fat/20 calories) in place of 1 Tbsp butter (11 g fat/100 calories).
1 Heat chili powder, salt and pepper in a large nonstick skillet over high heat.
2 Add pork, onion and garlic; cook and stir 8 minutes.
3 Add undrained beans, Nakano® Original Seasoned Rice Vinegar and water; cook and stir 10 minutes.
4 Wrap pork in tortillas. Serve with garnishes, as desired.
Optional garnishes: diced tomatoes, chopped cilantro, salsa verde (not included in PointsPlus® value)
PointsPlus IS THE REGISTERED TRADEMARK OF WEIGHT WATCHERS INTERNATIONAL, INC. AND IS USED WITH PERMISSION.
Hundreds of meals in a bottle.
Moroccan Date and Orange Salad
Berry Banana Yogurt SmoothieBerry Banana Yogurt Smoothie
Quinoa Steak SaladQuinoa Steak Salad
With 8 tasty flavors to try, Nakano® Rice Vinegar makesit easy to stay healthy with all kinds of dishes! Stir it in smoothies, splash it on salads or spoon into sweets fora fresh flavor boost that’s fat-free, gluten-free and only20 calories per serving.
Look for us inthe vinegar aisle
Follow us onpinterest.com/NakanoSplash
Shamen Ramen Oriental Cabbage Salad
BY BARBARA CHERNETZ PHOTOGRAPHY BY CON POULOS
Packed with wholesome ingredients, including farro, chicken sausage and fresh vegetables, these one-dish wonders are easy to prepare (for now or tomorrow!) and deliciously warm on a chilly night. Slide one out of the oven, all bubbling and beautiful, and you’ve got a comforting, crowd- pleasing dinner.
100 J AN UAR Y / F E B R UAR Y 2 0 1 5 / weightwatchers.com
101
FO
OD
ST
YL
IST:
SIM
ON
AN
DR
EW
S; P
RO
P S
TY
LIS
T: P
AIG
E H
ICK
S.
Take the shortcuts!SHOP SMART
Buy packaged butternut squash, already peeled and cut into chunks.
DO AHEADFarro (a nutty-tasting, delicately chewy ancient grain) can be made a day ahead; cover and refrigerate. When ready to use, bring to room temperature and fluff with a fork.
BUTTERNUT SQUASH FARRO BAKE
101
PH
OT
OG
RA
PH
Y:
Take the shortcuts!SHOP SMART
Buy packaged baby kale to save time. Just rinse and spin dry. Do the same with shredded carrots.
DO AHEADBread crumbs can be made a day in advance; refrigerate, covered, until ready to use.
SAVE FOR LATERThe cassoulet can be frozen after baking. Spoon individual portions of cooled cassoulet into microwavable and freezer-safe containers. When you’re ready to eat, heat in microwave on High until heated through, about 5 minutes.
RUSTIC
CASSOULET
102 J AN UAR Y / F E B R UAR Y 2 0 1 5 / weightwatchers.com
PH
OT
OG
RA
PH
Y:
Take the shortcuts!SHOP SMART
Tomato paste is widely available in tubes, making it convenient to squeeze out just the amount needed; store the opened tube in the fridge for future use. Look for Amore brand (amorebrand.com). Canned crushed tomatoes melt into a sauce quickly and easily. San Marzano tomatoes are especially flavorful.
DO AHEADMeat sauce can be made up to two weeks ahead and frozen; defrost the day before you need it. Or make sauce one day ahead and refrigerate until ready to use.
SAVE FOR LATERTo freeze the whole lasagna, first bake, cool completely and then refrigerate until cold. Cover with foil and transfer to freezer. Reheat by either thawing overnight in the fridge and adding 15 minutes to the baking time, or by putting in the oven directly from the freezer and doubling the baking time. Individual portions can be frozen in plastic wrap. To reheat, remove plastic, place in a microwavable dish and microwave on High until heated through, at least 5 minutes.
CLASSIC
LASAGNA
“GROWING UP, MY MOTHER MADE LASAGNA EVERY SUNDAY. EVERYONE WAS INVITED. THIS VERSION IS LIGHTER AND HEALTHIER (SORRY, MOM!) BUT JUST AS SATISFYING.” —THERESA DIMASI, EDITOR IN CHIEF
BUTTERNUT SQUASH FARRO BAKEPREP 25 MIN // COOK/BAKE 50–90 MIN // SERVES 12
3 c uncooked farro 1 Tbsp olive oil 1½ lb peeled butternut squash,
cut into ½-inch dice 2 c thinly sliced shallots 2 c diced red bell pepper 2 Tbsp chopped garlic 5 Tbsp chopped fresh sage, divided ½ tsp cayenne pepper 10 oz baby spinach leaves ½ c reduced-sodium chicken broth, warmed 1 Tbsp grated lemon zest ¼ c fresh lemon juice 1 tsp salt ½ tsp freshly ground black pepper 1 c shredded Gruyère 1 c toasted, chopped walnuts ½ c grated pecorino Romano
1 Preheat oven to 375°F. Coat a 13 x 9-inch baking dish with cook-ing spray.2 Cook farro in salted water according to package directions; drain any liquid not absorbed (you should have about 6 to 6½
cups; pearled/semi-pearled farro cooks in 20 to 30 minutes while whole farro cooks in 60 minutes—check your package carefully). Place farro in a large bowl; fluff with a fork.3 In a large deep skillet, heat oil over medium heat. Add squash, shallots, red pepper and garlic; cook, stirring fre-quently, until shallots and pepper are softened, about 5 minutes. Add 3 Tbsp sage and the cayenne; cook, stirring frequently, about 3 minutes. 4 Add spinach; cook, stirring frequently, until spinach is wilted, about 2 minutes. Add squash mixture to farro; toss to combine. Stir in broth, lemon zest, lem-on juice, salt and pepper; stir in Gruyère and spoon mixture into prepared pan.5 In a small bowl, combine walnuts, pecorino and remaining 2 Tbsp sage; sprinkle evenly over farro mixture. Cover with foil and bake for 15 minutes; uncover and cook until casserole is heated through and top is lightly browned, about 5 minutes more.
PER SERVING (1 heaping packed c): 327cal, 12 g total fat, 3 g sat fat, 321 mg sod, 47 g total carb, 5 g sugar, 8 g fib, 12 g prot. PointsPlus
value: 9
Casserole can be
made one day
ahead through
Step 4. Cool,
cover with foil and
refrigerate. Before
baking, add nuts,
cheese and sage
and cover with foil,
as in Step 5.
MA
KE
AH
EA
D
104 J AN UAR Y / F E B R UAR Y 2 0 1 5 / weightwatchers.com
RUSTIC CASSOULETPREP 25 MIN // COOK/BAKE 55 MIN // SERVES 12
1 Tbsp unsalted butter 1 c panko bread crumbs ½ c chopped fresh parsley 1 Tbsp olive oil 1½ c chopped onion 12 oz cooked chicken sausage, diced 2 c shredded carrots 2 Tbsp chopped garlic 3 (15.5- oz) cans small white,
navy or cannellini beans, rinsed and drained
1 (14.5- oz) can fire-roasted diced tomatoes, undrained
1 c reduced-sodium chicken broth 2 Tbsp chopped fresh thyme 1 bay leaf 1 tsp salt ½ tsp freshly ground black pepper 5 oz baby kale 2 Tbsp Dijon mustard
1 Preheat oven to 375°F. Coat bottom of 13 x 9-inch baking dish with cooking spray.2 In a small skillet, melt butter over medium heat; add
panko and cook, stirring constantly until lightly browned, 2 to 3 minutes. Transfer panko to a small bowl; cool and stir in parsley.3 In a large saucepan, heat oil over medium heat; add onion and cook, stir-ring occasionally, until onion is softened, about 5 minutes. Add sausage; cook, until lightly browned, 8 to 10 minutes. Add carrots and garlic; cook just until carrots are crisp-tender, 2 to 3 minutes. 4 Add beans, tomatoes, broth, thyme, bay leaf, salt and pepper; increase heat to high and bring to a boil. Add kale and stir mixture just until kale is wilted, about 2 minutes; stir in mustard. 5 Pour bean mixture into prepared baking dish; sprinkle with panko in an even layer. Cover with foil and bake 15 minutes; remove foil and bake until cassoulet is heated through and top is crusty and golden brown, 5 to 10 minutes more. Slice into 12 pieces.
PER SERVING (1 piece): 239 cal, 5 g total fat, 1 g sat fat, 1,020 mg sod, 34 g total carb, 4 g sugar, 7 g fib, 14 g prot. PointsPlus value: 6
NOTE If you prefer a drier casserole, drain diced tomatoes before use and/or only use ¾ cup broth.
Cassoulet can be
prepped one day
ahead through
Step 4. Cool, cover
and refrigerate.
The next day, pick
up at Step 5.M
AK
E A
HE
AD
CLASSIC LASAGNAPREP 30 MIN // COOK/BAKE 1 HR 40 MIN // SERVES 12
M E A T S A U C E 2 Tbsp olive oil 1½ c finely chopped onion 1 c finely chopped carrot 1 c finely chopped celery 2 Tbsp finely chopped garlic 1 lb 93% lean ground beef ½ c dry red wine 2 (28-oz) cans crushed Italian
plum tomatoes 3 Tbsp tomato paste 2 tsp dried oregano 1 tsp salt ½ tsp freshly ground black pepper ¼ tsp red pepper flakes, or to taste ½ c chopped fresh basilF I L L I N G 1 (15-oz) container part-skim ricotta 1 large egg ½ c grated Parmesan ¼ c chopped fresh flat-leaf parsleyL A S A G N A 16 dry whole wheat lasagna noodles 2½ c shredded part-skim mozzarella
1 Make sauce: Heat oil in large heavy saucepan over medium heat. Add onion, carrot, celery and garlic; cook, stirring frequently until vegetables are tender, about 15 minutes. 2 Increase heat to medium-high and add beef; cook until browned, breaking up meat
with a spoon as it cooks, about 5 minutes. 3 Add wine; cook, stirring once, until most of the liquid has evaporated, 2 to 3 minutes.4 Stir in tomatoes and paste, oregano, salt, black pepper and red pepper; increase heat to high and bring to a boil. Reduce heat to low and simmer, uncovered, until sauce thickens, about 20 minutes; stir in basil. 5 Preheat oven to 375°F. 6 Make filling: In a medium bowl, combine ricotta, egg, Parmesan and parsley. 7 Assemble: Spread 2 cups meat sauce on bottom of a 13 x 9-inch baking dish; layer 4 noodles on top, overlapping to fit.8 Spoon about 2¼ cups meat sauce over noodles; top with ½ cup ricotta mixture and ½ cup mozzarella. Repeat layering with re-maining noodles, sauce, ricotta mixture and mozzarella, reserving ½ cup mozzarella.9 Cover lasagna with foil and bake 45 min-utes. Remove foil, sprinkle with remaining ½ cup mozzarella and bake until cheese melts and lightly browns, about 5 minutes; remove from oven and let rest 15 minutes; slice into 12 pieces.
PER SERVING (1 piece): 354 cal, 13 g total fat, 6 g sat fat, 711 mg sod, 34 g total carb, 7 g sugar, 5 g fib, 27 g prot. PointsPlus value: 9
MA
KE
AH
EA
D
Lasagna can be
made one day
ahead through step
8. Cool to room
temperature; cover
and refrigerate
until ready to bake.
Allow 15 minutes
more baking time
to cook through.
FIND ITALIAN KISS AND OTHER SKINNY RECIPES AT SWEETNLOW.COM/RECIPES105CALOR I ES ©2015 Cumberland Packing Corp. All rights reserved.
J AN UAR Y / F E B R UAR Y 2 0 1 5 / weightwatchers.com
x
miniTHESE PETITE SWEETS WILL SATISFY YOUR YEN FOR CHOCOLATE IN JUST A FEW PERFECTLY PORTIONED BITES (OR SIPS!).
malted milk
mudslide shooters
Rich and frosty, this Mudslide gets a chocolate-and-malted- milk boost.
make mine a
by JULIE HARTIGAN photography by CON POULOS
/ J A N UA R Y / F E B R UA R Y 2 0 1 5 107
x
FO
OD
ST
YL
IST:
SIM
ON
AN
DR
EW
S. P
RO
P S
TY
LIS
T: P
AIG
E H
ICK
S.
white chocolate
peanut butter
cups
White chocolate piping adds a pretty finish.These easy treats are perfect for gifts or parties.
weightwatchers.com / J A N UA R Y / F E B R UA R Y 2 0 1 5 107
108 J AN UAR Y / F E B R UAR Y 2 0 1 5 /
x
TRY THESE TREATS FOR A ROMANTIC EVENING OR AS A SWEET PROJECT WITH THE KIDS!
individual chocolate
A classic, lightened up. Add a flavor twist with a pinch of cayenne pepper, cinnamon or instant coffee.
108 J AN UAR Y / F E B R UAR Y 2 0 1 5 / weightwatchers.com
weightwatchers.com / J A N UA R Y / F E B R UA R Y 2 0 1 5 109
chocolate-raspberry
petits fours
These adorable little cakes are perfect for brunch or a party.
x
malted milk mudslide shootersPREP 10 MIN // COOK 0 MIN //SERVES 14
1 c low-fat milk3 Tbsp Ovaltine Malt
Powder1 c low-fat chocolate
ice cream¼ c Kahlua1 c ice7 tsp chocolate syrup
1 Blend all ingredients, except chocolate syrup, in a blender on high speed until thick and smooth. 2 Pour into narrow 5-oz cups and drizzle with syrup; serve immediately.
PER SERVING (4-oz shake and ½ tsp syrup): 67 cal, 1 g total fat, 1 g sat fat, 44 mg sod, 12 g total carb, 11 g sugar, 0 g fib, 1 g prot.PointsPlus value: 2
NOTE For an even more grown-up treat, substitute chocolate liqueur for the chocolate syrup.
white chocolate peanut butter cupsPREP 10 MIN // COOK 20 MIN //SERVES 30
10 pitted dates ½ c unsweetened
cocoa powder⅓ c creamy peanut butter3 Tbsp water
1½ Tbsp agave nectar¼ tsp salt½ c white chocolate chips1 tsp vegetable oil
1 Line 30 mini cupcake tins with small paper liners.2 Puree dates, cocoa powder, peanut butter, water, agave nectar and salt in a food pro-cessor or blender; spoon about a rounded teaspoon of batter into each prepared liner. Press each mound of dough into a patty shape us-ing the back of a small spoon or press down in the middle
of each with your finger, to make a disc with an indenta-tion in the middle. 3 Combine chocolate chips and oil in a small glass bowl; microwave until smooth, stopping and stirring once, 30 to 60 seconds. Place chocolate mixture in a plastic zip-close bag and snip off a corner of the bag; divide melting chocolate evenly over cups in any pattern you desire. Let set at room tem-perature about 20 minutes; store in fridge.
PER SERVING (1 candy): 47 cal, 3 g total fat, 1 g sat fat, 35 mg sod, 6 g total carb, 4 g sugar, 1 g fib, 1 g prot. PointsPlus value: 1
individual chocolate
PREP 10 MIN // COOK 16 MIN // SERVES 2
1 Tbsp unsweetened
cocoa powder 1 Tbsp all-purpose flour 3 Tbsp granulated sugar,
divided 3 Tbsp low-fat
chocolate milk 1 large egg white
½ tsp powdered sugar or cocoa powder
1 Preheat oven to 350°F. Coat two 6-oz ramekins with cooking spray. 2 In a small saucepan, whisk together cocoa, flour and 2 Tbsp granulated sugar; set over medium heat. Add milk; cook until smooth, stirring constantly, about 2 minutes. Remove from heat; cool for about 5 minutes.3 Meanwhile, in a medium bowl, whisk egg white until soft peaks start to form. Slowly add remaining 1 tablespoon granulated sugar and continue beating until soft peaks form. Fold cooled chocolate mixture into egg whites, a little at a time, until no white streaks appear.4 Divide batter between pre-pared ramekins; bake until set and tops look slightly dry, 14 to 16 minutes. Dust with
powdered sugar or cocoa powder; serve warm.
PER SERVING (1 soufflé): 121 cal, 1 g total fat, 0 g sat fat, 42 mg sod, 27 g total carb, 22 g sugar, 1 g fib, 3 g prot. PointsPlus value: 3
NOTE Do not open oven until soufflés are done. Cold air can cause them to sink. This recipe can easily be doubled or tripled for larger gatherings.
chocolate-raspberry petits foursPREP 30 MIN // COOK 11 MIN //SERVES 48
1 box white cake mix (disregard box instructions)
1 packet fat-free, sugar-free instant vanilla pudding mix
3 large eggs1¼ c water, divided 2 Tbsp plus 1 tsp vegetable
oil, divided ¼ c unsweetened
cocoa powder ½ c seedless raspberry jam
or fruit spread, thinned with 1 Tbsp water
1 c fat-free, sugar-free instant double chocolate pudding, prepared (or two ½-cup preparedpudding cups)
¼ c semisweet chocolate chips48 fresh raspberries
1 Preheat oven to 325°F. Coat two 13 x 9-inch baking pans with cooking spray.2 In a large mixing bowl, com-bine cake mix, vanilla pudding mix powder, eggs, 1 cup water
and 2 Tbsp oil until smooth. Spoon 1½ c batter into one pre-pared pan; spread into an even layer. 3 Add cocoa powder and remaining ¼ c water to bowl; blend until smooth. Spoon batter into second prepared pan; spread into an even layer. Bake until a toothpick inserted in center of each cake comes out clean, about 10 minutes. 4 Spread vanilla cake with jam; let sit about 10 minutes to cool and to allow jam to soak in. Let chocolate cake cool in pan for same length of time. Run a knife around edges of cake pans; carefully remove cakes from pans. Spread chocolate pudding evenly over jam; top with chocolate cake. 5 Using a ruler, slice prepared cake evenly into 48 squares (6 rows of 8 pieces). Flip 24 mini cakes over so only half of petits fours have chocolate on top. 6 In a small bowl, micro-wave chocolate chips and remaining teaspoon oil until smooth, about 1 minute (stop and stir after 30 seconds). Use a teaspoon and rapid zigzag hand motion to evenly drizzle melted chocolate over tops of cakes; center a raspberry on top of each petit four. Keep chilled until ready to serve.
PER SERVING (1 petit four):77 cal, 3 g total fat, 1 g sat fat, 121 mg sod, 13 g total carb, 9 g sugar, 1 g fib, 1 g prot. PointsPlus value: 2
NOTE Save some melted choco-late to form a dot in the middle of each petit four to help hold raspberries in place.
110 J AN UAR Y / F E B R UAR Y 2 0 1 5 / weightwatchers.com
Add style without piling on the
PointsPlus value.
Create cocoa
powder “snow” with
a small mesh sieve.
Drag a vegetable
peeler across a
chocolate bar for
dramatic curls.
simple garnishes
Per Bake
NEW
matchgameWhen you want something comforting and
delicious, it doesn’t get better than
grilled cheese and soup. These five creamy,
dreamy, ooey-gooey twists on this classic duo
are all grown up and slimmed down.
by Julie Hartigan
photography by Con Poulos
112 J AN UAR Y / F E B R UAR Y 2 0 1 5 / weightwatchers.com
PH
OT
:
OPEN-FACE
GARLIC AND
MOZZARELLA
TOASTS
WITH SAGE
Sage adds earthiness and complements the richness of the cheese.
BUTTERNUT
SQUASH SOUP
smooth move
Puree your way to a velvety soup.
An immersion blender makes
easy work of it—no need to transfer to
a blender in batches, and less
mess to clean up!
FO
OD
ST
YLI
ST:
SIM
ON
AN
DR
EW
S;
PR
OP
ST
YLI
ST:
PA
IGE
HIC
KS
.
CHILI-LIME
BLACK BEAN
SOUP
GOAT CHEESE
AND MUSHROOM
QUESADILLAS
WITH CHIPOTLE
CREMA
Spread the loveA mixture of light cream cheese or mayo with mustard or chipotle peppers adds creamy texture and tang to sandwiches. Spread it on the bread before cooking.
Two-cheese blend Bring down the PointsPlus value by combining flavorful, full-fat cheeses with neutral-tasting, easy-melting, part-skim mozzarella.
FROM OUR TEST KITCHEN
keep it crisp
For beautifully toasted bread, spritz
with nonstick flavored spray and a sprinkling
of salt or spices before cooking.
ROASTED
TOMATO SOUP
WITH DILL
GRILLED CHEDDAR
CHEESE WITH
PICKLES
Don’t be afraid to hack this classic. Mustard and dill add a punch of flavor.
weightwatchers.com / J AN UAR Y / F E B R UAR Y 2 0 1 5 115
SPICY
MANCHEGO
AND
SERRANO
PANINI
SPANISH ROASTED-
PEPPER BISQUE
This luscious soup adds a vibrant pop of color to any cold, drab day.
like your soup more brothy?
Add broth or water—a half cup
at a time—to a pot of soup until it
reaches
the perfect consistency.
116 J AN UAR Y / F E B R UAR Y 2 0 1 5 / weightwatchers.com
Melt my heartWe like to pop finished sandwiches into a 350°F oven for a few minutes to get the cheese even gooier.
Herbal essenceAdd the bright zip of fresh herbs inside grilled sandwiches and as a garnish on soups.
GRILLED
SWISS CHEESE
WITH DIJON
MAYONNAISE
SLOW-COOKER
FRENCH ONION
SOUP
FROM OUR TEST KITCHEN
118 J AN UAR Y / F E B R UAR Y 2 0 1 5 / weightwatchers.com
open-face garlic and mozzarella toasts with sagePREP 10 MIN // COOK 3 MIN // SERVES 4
4 slices light Italian bread ½ tsp garlic salt 1 tsp minced garlic ¾ c shredded part-skim mozzarella ¼ c shredded Parmesan (such as Parmigiano-Reggiano) 2 tsp chopped fresh sage
1 Preheat oven or toaster oven to 350°F. 2 Lightly coat both sides of bread with nonstick spray; season tops with garlic salt. Spread each toast with ¼ tsp garlic, then sprinkle with 3 Tbsp mozzarella and 1 Tbsp Parmesan. 3 Cook sandwiches until cheese melts, 2 to 3 minutes; garnish with sage and serve immediately.
PER SERVING (1 toast): 161 cal, 6 g total fat, 3 g sat fat, 544 mg sod, 16 g total carb, 1 g sugar, 1 g fib, 10 g prot. PointsPlus value: 4
butternut squash soupPREP 15 MIN // COOK 40 MIN // SERVES 6
2 tsp unsalted butter 1½ c chopped onion 1½ tsp salt, or to taste 2 tsp minced garlic Pinch ground nutmeg Pinch cayenne pepper 4 lbs cubed butternut squash (about 10 c) 4 c reduced-sodium chicken broth 3 Tbsp plain low-fat Greek yogurt 1 Tbsp light brown sugar 2 tsp chopped fresh sage ¼ tsp freshly ground black pepper, or to taste
1 Heat butter in a large nonstick soup pot over medium heat. Add onion and salt; cook, stirring occasionally to soften onion, 5 to 7 minutes. Add garlic, nutmeg and cayenne; stir and cook 1 minute. Add squash and broth; bring to a boil over high heat. Reduce heat to low and sim-mer, uncovered, until squash is soft, about 30 minutes; stir in yogurt and sugar.2 Remove from heat and puree soup in pot using an immersion blender (or puree in a regular blender in batches). Serve garnished with sage and black pepper.
PER SERVING (1 c): 188 cal, 2 g total fat, 1 g sat fat, 779 mg sod, 43 g total carb, 11 g sugar, 7 g fib, 4 g prot. PointsPlus value: 5
TIME SAVER Use precut peeled squash or even frozen cubed butternut squash.
goat cheese and mushroom quesadillas with chipotle cremaPREP 12 MIN // COOK 18 MIN // SERVES 4
2 c sliced cremini mushrooms 2 c baby spinach 1 c minced shallots 1 small jalapeño, seeded and minced ½ tsp dried oregano ½ tsp salt plus a pinch, divided ¼ c light sour cream 2 tsp minced chipotle pepper in adobo sauce (or 1 tsp for mild) 4 medium (36 gm each, about 7 inches) whole wheat tortillas ½ c crumbled goat cheese
1 Coat a large nonstick skillet with nonstick spray; heat over medium-high heat. Add mushrooms, spinach, shallots, jalapeño, oregano and salt; sauté until vegetables soften, 5 to 10 minutes. 2 In a small bowl, combine sour cream, chipotle pepper and pinch of salt. 3 Spread half of each tortilla with 1 Tbsp cream mixture; top with one-quarter of vegetables and 2 Tbsp goat cheese. Fold empty tortilla halves over filling; press down gently to close. 4 Off heat, wipe out skillet and coat with cooking spray; heat over medium-high heat. Cook quesadillas, flipping once, until lightly toasted and cheese melts, 3 to 4 minutes per side.
PER SERVING (1 quesadilla): 201 cal, 8 g total fat, 5 g sat fat, 546 mg sod, 31 g total carb, 2 g sugar, 3 g fib, 10 g prot. PointsPlus value: 6
chili-lime black bean soupPREP 15 MIN // COOK 22 MIN // SERVES 6
1 Tbsp extra-virgin olive oil 1 large onion, chopped 1 medium jalapeño, seeded and minced 1 Tbsp minced garlic 1 tsp salt 1½ tsp dried oregano ½ tsp ground cumin 1 tsp ancho chili powder ⅛ tsp cayenne pepper 2 (30-oz) cans black beans, rinsed and drained 2 c reduced-sodium chicken broth Juice of 1 lime 3 Tbsp plain low-fat Greek yogurt ¼ c chopped cilantro ¼ c chopped scallions
1 Heat oil in a large nonstick soup pot over medium heat. Add onion, jalapeño,
garlic and salt; cook, stirring occasion-ally, until onion softens, 5 to 10 minutes. Add oregano, cumin, chili powder and cayenne; stir and cook 1 minute. Add beans and broth; bring to a boil over high heat. Reduce heat to low and simmer, uncovered, for flavors to blend, about 10 minutes; stir in lime juice.2 Remove from heat and puree soup in pot using an immersion blender (or puree in a regular blender in several batches). To serve, stir ½ Tbsp yogurt into each bowl and garnish with cilantro and scallions.
PER SERVING (1 c): 302 cal, 4 g total fat, 1 g sat fat, 1,547 mg sod, 51 g total carb, 2 g sugar, 1 g fib, 18 g prot. PointsPlus value: 7
grilled cheddar cheese with picklesPREP 9 MIN // COOK 6 MIN // SERVES 4
¼ c light cream cheese 3 Tbsp minced shallot 1 Tbsp minced dill pickles or bread and butter pickles 4 tsp grainy mustard 8 slices reduced-calorie bread ¾ c shredded low-fat sharp cheddar
1 In a small bowl, combine cream cheese, shallot, pickles and mustard; spread about 1 Tbsp cream cheese mixture on one side of each piece of bread. Top 4 slices of bread with 3 Tbsp cheese each; cover with remaining bread slices, cream cheese side down. 2 Off heat, coat a large skillet with non-stick spray and heat over medium heat; cook sandwiches, flipping once, until lightly toasted and cheese melts, about 2 to 3 minutes per side.
PER SERVING (¾ sandwich): 176 cal, 6 g total fat, 3 g sat fat, 474 mg sod, 23 g total carb, 3 g sugar, 5 g fib, 11 g prot. PointsPlus value: 5
roasted tomato soup with dillPREP 18 MIN // COOK 45 MIN // SERVES 6
2 (28-oz) cans diced tomatoes, drained 4 medium carrots, thinly sliced 1 large onion, diced 2 tsp salt ¼ tsp freshly ground black pepper 1 tsp sugar 1 Tbsp unsalted butter 1 Tbsp minced garlic ½ tsp crushed red pepper flakes 2 Tbsp fino sherry 1 (28-oz) can crushed tomatoes
weightwatchers.com / J A N UA R Y / F E B R UA R Y 2 0 1 5 119
2 c reduced-sodium chicken broth ¼ c plain low-fat Greek yogurt ¼ c chopped fresh dill ¼ c chopped fresh chives
1 Preheat oven to 450°F. Line a baking sheet with aluminum foil and coat with nonstick spray.2 In a large bowl, toss together tomatoes, carrots, onion, salt, pepper and sugar; spread on prepared baking sheet and roast for 30 minutes. 3 In a large nonstick soup pot, heat but-ter over medium heat. Add garlic and red pepper flakes; cook, stirring, about 1 minute. Add sherry; stir and cook for 1 minute more. Add roasted vegetables, crushed tomatoes and broth, and bring to a boil over high heat. Reduce heat to low and simmer, uncovered, to allow flavors to blend, about 10 minutes; stir in yogurt. 4 Remove from heat and puree soup in pot using an immersion blender (or puree in a regular blender in batches). Stir in dill; serve garnished with chives.
PER SERVING (1 c): 135 cal, 3 g total fat, 1 g sat fat, 1,363 mg sod, 24 g total carb, 14 g sugar, 6 g fib, 6 g prot. PointsPlus value: 4
spanish roasted–pepper bisquePREP 15 MIN // COOK 45 MIN // SERVES 6
10 medium red bell peppers, halved, seeded and cored 1 tsp extra virgin olive oil 1 c chopped onion 2 tsp salt, divided 2 tsp minced garlic 1 large sweet potato, peeled and diced 2 c reduced-sodium chicken broth 1 bay leaf ½ tsp ground cumin ½ tsp smoked paprika 2 Tbsp plain low-fat Greek yogurt 1 tsp honey 2 tsp chopped fresh oregano
1 Preheat broiler to high. Line two baking sheets with foil.2 Spread peppers in a single layer, skin side up, on prepared baking sheets; broil, one pan at a time, until skins are blistered and blackened, 10 to 15 minutes. Wrap peppers tightly in foil; set aside about 10 minutes to steam and loosen skins. When peppers are cool enough to handle, remove skin with your hands (discard skin); coarsely chop peppers. 3 Heat oil in a medium saucepan over medium heat. Add onion and 1 tsp salt; cook, stirring occasionally, until softened, 5 to 7 minutes. Add garlic; cook 1 minute.
Add sweet potato, roasted peppers, broth, bay leaf, cumin and paprika; bring to a boil over high heat. Reduce heat to low, cover and simmer until sweet potato is soft, about 5 minutes. Remove bay leaf; stir in yogurt, honey and remaining 1 tsp salt. 4 Remove from heat and puree soup in pot using an immersion blender (or puree in a regular blender in several batches). Serve garnished with fresh oregano.
PER SERVING (¾ c): 126 cal, 1 g total fat, 0 g sat fat, 817 mg sod, 27 g total carb, 13 g sugar, 6 g fib, 3 g prot. PointsPlus value: 3
TIME SAVER Use 4 cups of drained, rinsed bottled roasted peppers in place of fresh.
spicy manchego and serrano paniniPREP 7 MIN // COOK 6 MIN // SERVES 4
¼ c reduced-calorie mayonnaise 1 tsp smoked paprika 4 whole wheat sandwich thins 4 oz serrano ham ¾ c shredded manchego Pinch salt (optional)
1 In a small bowl, combine mayonnaise and paprika; spread about 1 Tbsp of mixture on bottom of each sandwich thin. Top with 1 oz ham and 3 Tbsp cheese; cover with tops. 2 Heat a large nonstick skillet or griddle over medium heat. Coat both sides of sandwiches lightly with nonstick spray; sprinkle tops with salt, if using. Cook sandwiches until cheese melts, 2 to 3 minutes per side. Slice each sandwich in half and serve warm.
PER SERVING (1 panino): 295 cal, 15 g total fat, 8 g sat fat, 1,326 mg sod, 22 g total carb, 3 g sugar, 5 g fib, 20 g prot. PointsPlus value: 8
NOTE To make this open-faced (as photographed), divide ingredients evenly between bread tops and bottoms and broil until cheese melts.
grilled swiss cheese with dijon mayonnaisePREP 10 MIN // COOK 5 MIN // SERVES 4
¼ reduced-calorie mayonnaise 4 tsp Dijon mustard 8 slices reduced-calorie rye bread 8 slices Weight Watchers reduced-fat Swiss cheese
1 In a small bowl, combine mayonnaise and mustard; spread about ½ Tbsp of mixture on each slice of bread. Top each
of 4 bread slides with 2 slices of cheese; cover with remaining bread, mayo side down. 2 Coat a large nonstick skillet or griddle with cooking spray; heat over medium heat. Grill sandwiches, pressing down lightly with a spatula, until lightly toasted and cheese melts, 3 to 5 minutes.
PER SERVING (1 sandwich): 247 cal, 9 g total fat, 3 g sat fat, 606 mg sod, 22 g total carb, 2 g sugar, 6 g fib, 20 g prot. PointsPlus value: 6
TIP Sliced tomatoes are a great add-on.
slow-cooker french onion soupPREP 20 MIN (PLUS 8-10 HR TO SLOW-COOK ONIONS) // COOK 3 HR // SERVES 6
3 lb uncooked onions, sliced (6 to 7 large onions) 2 Tbsp unsalted butter, melted 2 tsp salt ¼ c fino sherry 2 tsp minced garlic 3 c reduced-sodium chicken broth 3 c reduced-sodium beef broth 5 sprigs fresh thyme, plus extra for garnish 1 bay leaf 1 tsp sugar 1 tsp reduced-sodium soy sauce ¼ tsp freshly ground black pepper 3 Tbsp shredded Parmesan
1 Combine onions, butter and salt in a slow cooker; cover and cook on high until onions are well-browned, 8 to 10 hours. Add sherry and garlic; stir to combine. Leave slow cooker on high, uncovered, to burn off alcohol, 10 to 15 minutes. 2 Stir in broths, thyme, bay leaf and sugar; cook, covered, on high, for flavors to blend, 2 to 3 more hours. Remove thyme and bay leaf; stir in soy sauce and pepper. Before serving, sprinkle with cheese and garnish with thyme.
PER SERVING (1½ c): 165 cal, 5 g total fat, 3 g sat fat, 1,107 mg sod, 23 g total carb, 11 g sugar, 4 g fib, 5 g prot. PointsPlus value: 4
MAKE-AHEAD TIP Soup can be made up to 3 days before serving.
Lighten your sodium loadMany stores carry no- or low-sodium versions of some cheeses, as well as canned beans, broth and tomatoes.
FROM OUR TEST KITCHEN
120 J AN UAR Y / F E B R UAR Y 2 0 1 5 / weightwatchers.com
PH
OT
OG
RA
PH
Y: J
EN
NIF
ER
CA
US
EY
.
CHICKEN PARMIGIANA POINTSPLUS VALUE: 9
Top 3 oz skinless boneless cooked chicken breast with ¼ c
canned tomato sauce with herbs and 2 Tbsp shredded part-
skim mozzarella; heat until warmed through and cheese melts. Enjoy with 1 c cooked whole wheat spaghetti sprinkled with fresh chopped basil, plus 2 c salad (arugula, sliced red onion,
shredded carrots and halved seedless red grapes and cherry
tomatoes) with 2 Tbsp low-fat red-wine vinaigrette dressing.
dinner for oneThese meals make it so easy to sail through the week on food-planning autopilot.
All are for one, but multiply if you’re feeding the fam.
MO
ND
AY
TU
ES
DA
YW
ED
NE
SD
AY
TH
UR
SD
AY
FR
ID
AY
SALMON WITH POTATOES AND ASPARAGUS POINTSPLUS VALUE: 8
Enjoy 3 oz cooked wild salmon (made with lemon juice and fresh herbs of choice); 10 thick or 20 thin asparagus spears, steamed or roasted with cooking spray and salt and pepper, and sprinkled with lemon zest; and 1 small baking potato, unpeeled, cubed and baked until crispy with 1 tsp extra-virgin
olive oil, salt and dried seasonings of choice.
TOFU STIR-FRY POINTSPLUS VALUE: 9
Stir-fry 2 c vegetables (sliced carrots, water chestnuts and
red pepper and whole sugar snap peas) and 1 c cubed firm
tofu with cooking spray, 2 chopped scallions, peeled and
grated fresh ginger and minced garlic to taste. Sprinkle with low-sodium soy sauce to taste and 1 tsp sesame oil. Enjoy with ½ c cooked brown rice.
STEAK DINNER POINTSPLUS VALUE: 9
Enjoy 3 oz sliced lean, trimmed cooked flank steak,
garnished with fresh herbs of your choice, 1 small baked
potato topped with 2 Tbsp reduced-fat sour cream and 1½ c spinach sautéed with 1 tsp extra-virgin olive oil,
2 Tbsp diced onion and minced garlic to taste.
ROASTED CHICKEN AND QUINOA SALAD POINTSPLUS VALUE: 8
Arrange 3 oz sliced skinless boneless cooked chicken
breast, ½ c cooked quinoa, 1½ c mixed greens, ½ small
sliced red pear, ¼ c chopped yellow pepper, ¼ c sliced
cucumber and 2 Tbsp crumbled feta on a plate. When ready to eat, toss with 2 tsp vinegar of choice, 1 tsp extra-virgin
olive oil and salt and pepper to taste.
$AVEZest a whole
lemon, measure for your recipe, then stash extra in a plastic bag
and freeze for next time.
CHECK OUT OUR PRETTY PORTION PLATE! In the new Starter Kit ($25–$30, in WW meeting rooms), you’ll get two 9.5-inch plates, along with other goodies.
POWER PROTEIN
Quinoa isn’t a grain—it’s a seed. It’s also one of the few plant
proteins that’s complete.
SMART SWAP
Reduced-sodium soy sauce has
35 percent less sodium than
regular.
FIBER FILL Whole wheat
spaghetti has more than twice the fiber of the regular type:
6 grams per cup.
$AVEPotatoes provide
a lot of vitamins and minerals for
little cost—just 14 cents for a small one.
weekly meal ticket
DENTAL GUARD protects teeth from clenching and grinding, without the hassle of boiling water.
NASAL BREATHE AID helps reduce snoring and nasal congestion, without skin-pulling adhesive strips.
ALL YOU WILL HEAR IS Zzzz
©20
14 S
plin
tek,
Inc.
sleepright.com888.792.0865
Dental Guard Only:
Get Your Free Brochure and Full Information!Contact Us Today:
1-800-388-8765, Dept. WEWB2A15www.uscieducation.com/WEW15
Find out how you can work at homeor in an office and earn up to $40,000 a year.
Train at home to earn up to $40,000 a year and more!*Now you can train in the comfort of your own home to work at home or in a doctor’s office, hospital or clinic making great money...up to $40,000 a year and more as your experience and skills increase! It’s no secret, healthcare providers need Medical Billing Specialists. In fact, the U.S. Department of Labor projects a significant increase in demand for specialists doing billing for doctors’ offices!
Nationally accredited. Be ready to work in as little as four months!Our experts train you step by step to perform the job of a qualified Medical Billing Specialist. Everything is explained in easy-to-understand language with plenty of examples. You learn exactly what to do and how to do it! You can graduate in as little as four months and be ready to take your first step into this exciting, high-income career.
Work at HomeBe a Medical Billing Specialist
SENTFREE!
No previous medical experience required. Compare the moneyyou can make!We make it easy to learn how to prepare medical claims for Medicare, Medicaid and private patients. And since every medical procedure must be properly billed, there’s plenty of work available. You’ll make great money working with doctors as a part of the medical team doing a job that really helps people.
CL225
U.S. Career Institute®, Dept. WEWB2A15, 2001 Lowe Street, Fort Collins, CO 80525The Original Career School® with over 30 years of education excellence!
*with experience, based on figures from U.S. Dept. of Labor’s BLS website
A+ Rating
Train at home to
Get a Job or Your Money BackWe are so confident in our Certificate Programs that we give you our Success Promise®: When you complete your course and our Success Promise® program, you will get a job within six months or we will give you all of your money back. Visit our website today for full information.
**U.S. Dept. of Labor projects significant growth for specialists doing billing for doctors’ offices.
Work-at-Home Advantage Check List
Be home for your family
Be your own boss
Choose your own hours
SAVE MONEY! No day care, commute, or
office wardrobe/lunches
Possible tax breaks
Tuition discount for eligible military and their spouses
Military education benefits & MyCAA approved
®
U.S. Career Institute was the best decision I made for my career. Before the
program was completed, I signed my first client. This program gave
me the tools to start my own at-home medical billing business.
Nicole F., CT
“
“
$1000 OFFwhen you mention this ad
for a limited time onlyCall Us Toll Free 1-888-984-4957
For your FREE special report and details on a FREE $200 gift
Call Toll-Free Today
1-888-984-4957Please mention promotional code 59696
Enjoy a bath again…Safely and affordably
✓ Easy and Safe Entry - Low entry, double sealed leak-proof door that is easy to open and close.
✓ Durable and Easy to Clean - State-of-the-art acrylic surface.✓ Comfortable Seating - Convenient 17-inch raised seat.✓ Worry Free Enjoyment - Thanks to Jacuzzi Inc.’s Lifetime
Limited Warranty.✓ Maximum Pain Relief - Therapeutic water AND air jets to
help you feel your best.
✓ Relax Fully - All controls are within easy reach.✓ Personalized Massage - New adjustable jet placement for
pinpoint control. This tub is the first to offer a specialized foot massage experience. Its unique spinning motion provides optimal therapy to feet and legs. Best of all, you get it at no additional charge.
✓ No Hassle Installation - Designed to fit in your existing tub space.
Why the Jacuzzi® Hydrotherapy Walk-In Tub is the Best…81
356
FREE $200Gift
FREE
what’s your dream vacation?
START HERE
124 J AN UAR Y / F E B R UAR Y 2 0 1 5 / weightwatchers.com
ILL
US
TR
AT
ION
: LO
SW
/IS
TO
CK
PH
OT
O (
TIC
KE
TS
); D
JDA
RK
FLO
W/I
ST
OC
K P
HO
TO
(D
IVIN
G E
QU
IPM
EN
T);
JA
CK
RU
ST/
IST
OC
K P
HO
TO
(B
EA
CH
CH
AIR
AN
D P
AR
AS
OL)
; V
0L
HA
/IS
TO
CK
PH
OT
O (
TAX
I); S
ILK
EN
ON
E/I
ST
OC
K P
HO
TO
(M
AR
GA
RIT
A);
ST
UD
IOG
ST
OC
K/I
ST
OC
K P
HO
TO
(S
UIT
CA
SE
).
know thyself
ChallengeCulture
Relaxation
Orchestra seats,
please!
Bailamos!
Cab itWalk
Buffet Activities desk
Margaritas Swimming
Prep? I’d rather wing it
Totally
Have their own agendas
You must be having fun
Something’s gone horribly
wrong
Are like-minded
You love a getaway—but not the, ahem, extra baggage that can
come home with you. Find the ideal escape that fits your lifestyle
and helps you stay fit.BY MELISSA DALY
city resortadventureresults
Pick one: street food and
dancing, or five-star restaurant
and a show?
YOU TRAVEL
TO FIND:
Prepping for a trip
is half the fun, right?
A famous museum is
15 blocks away. You:
You don’t get how people
can hit the beach without:
Your traveling
companions:
A famous museum is
15 blocks away. You:
If you’re dirty and sore,
it means:
At an all-inclusive,
you’re not getting your money’s
worth if you don’t fill up at the:
U.S. PATENT #US8,5
5,526
B2
AB
SO
RB
S H
AR
MFUL SHOCK
Scientifi callyENGINEERED toDEFYGRAVITY
®
The Ultimate Shock Absorbing FootwearAs featured in hundreds of magazines, on radio and TV nationwide, Gravity Defyer® shoes are changing lives every day. They have become a comfort phenomenon, and are being used and recommended by professionals in hospitals, the food service industry, board rooms across the country and more.
A Decade of Science in Every Pair The patented VersoShock® system was developed by Impact Research Technology and is found exclusively in Gravity Defyer® footwear. It absorbs harmful impact relieving discomfort from every step before returning energy that propels
you forward. Stay more active on your feet and experience unparalleled comfort and performance.
Feel WeightlessStanding, walking, and running are easier as the VersoShock® system’s energy return makes you feel lighter, like you’re walking on clouds.
Absorbs Shock on Impact
Energy Return Propels You
®
– Eleanor W
– Ron B
® – Diana B
Gravity Defyer Corp.10643 Glenoaks BlvdPacoima, CA 91331
TRY A PAIR FREEFOR 30 DAYS!
PLUS
FREE SHIPPING*
COUPON CODE: MG8AGW6
OR
3 PAYMENTS OF $43.33
Call 1 (800) 429-0039
GravityDefyer.com/MG8AGW6
*Offer valid for new customers only. Billing options selected during checkout. Shoes must be returned within 30 days and in like new condition for refund or exchange. Free shipping on orders over $100 within the continental US; excluding AK, HI and Puerto Rico. Credit card authorization required. See website for complete details.
NA
TURAL SHAPED SUPPO
RT
REMOVABLE ORTHOTIC
FIRM GRIP
SP
EC
IAL RUBBER OUTSOLE
PR
OPELS YOU FORW
ARD
ROCKER TOE
KEE
PS FEET COOL
AV
S3 VENTILATION SYST
EM
WIG
GLE ROOM FOR TOES
WIDE EURO-STYLE TOE B
OX
Super Walk $129.95
Medium & Wide WidthsWHITE TB9004MWSBLACK TB9004MBS
Medium WidthsBLUE TB9004MUSGREY TB9004MGSBLK/RED TB9004MBR
MEN · SIZES 7.5-15
Medium & Wide WidthsBLK/PURP TB9004FBPWHT/BLU TB9004FWSUWHT/PNK TB9004FWSP
Medium WidthsGRY/PNK TB9004FGP
WOMEN · SIZES 5-11
SHOES THAT WILL CHANGE YOUR LIFE... GUARANTEED! Absorb harmful impactStay comfortable & activeSupport & protect your bodyStand & walk with greater ease
AVAILABLE
SO
OTH
ES SENSITIVE SKIN
SM
OOTH LINING AND C
OLL
AR
G-DEFYSUPER WALK
126 J AN UAR Y / F E B R UAR Y 2 0 1 5 / weightwatchers.com
PH
OT
OG
RA
PH
Y: D
EW
EY
NIC
KS
/TR
UN
K A
RC
HIV
E (
HIK
ING
); B
EN
WA
TT
S/T
RU
NK
AR
CH
IVE
(B
EA
CH
); I
MA
GE
SO
UR
CE
/JO
HN
ER
(C
ITY
TO
UR
IST
).
know thyself
You’d rather log activity zigzagging through city streets than doing laps in an ocean liner’s pool. Get a healthy dose of culture by visiting a
metropolis where most everything is within walking distance. Book a hotel in the city center to make hoofing it more efficient than waiting for a taxi.
With so many top-notch eateries to choose from, indulge in just one “vacation meal” per day, says Rumsey. At other times, stop by an open-air market and make a plate of regional fruits, veggies and little delicacies. Then enjoy a walking tour of the historic district or a bike ride through a park.
Love a challenge? Plan your trip around a destination race, such as the Rock ‘n’ Roll Half Marathon in Washington, DC, or the Divas Half Marathon in San Francisco (many cities have a 5K option, too; find runs in your fave city at runningusa.org). You’ll set a healthy tone for the trip.
You’re no stranger to the occasional midday rum runner, but for you, the ideal sun-soaked getaway should balance relaxation with activity.
“Try one new thing each day,” says Alissa Rumsey, RD, spokesperson for the Academy of Nutrition and Dietetics. “Whether it’s a morning beach yoga class, a snorkeling trip or open-water lap swimming, it’ll get you out exploring while keeping active.” Cruises and all-inclusive resorts allow travel companions to alternate between together time and individual pursuits (kids can attend “camp” while Mom learns to paddleboard).
Tempted to get your money’s worth at the buffet? The cost is the same whether you eat too much and feel bloated or you eat only until you feel satisfied. Make healthy meal choices easier by booking a trip known for light bites. Canyon Ranch offers portion-controlled meals; at Club Med’s Sandpiper Bay resort, you’ll get nutrition guidance along with an array of fitness classes. Royal Caribbean’s new Quantum of the Seas cruises feature a restaurant where all entrées are under 500 calories.
For you, travel is about pushing boundaries—physical, mental and geographical. Consider booking a hike through a national park, or
plan a scuba trip. One predeparture perk: You’ll start earning extra activity PointsPlus value even before you leave. “You’ll have the motiva-tion to train in the months leading up to your departure,” says Rumsey.
If you plan to cycle through the French countryside, start a Spinning routine now. Backpacking through Yellowstone? Work up to cranking the treadmill to the highest incline—while carrying a weighted backpack. Whatever your fitness level, you’ll find the perfect getaway (search ideas at rei.com/travel).
Once your adventure begins, start meals with soup or salad to help prevent overcompensating for your extra activity with food. Filling up with water-rich foods may prevent overeating.
city
resort
adventure
unwind at a
make it an
tour the big
© 2015 Consumer Cellular, Inc. New service activation on approved credit. Cellular service is not available in all areas and is subject to system limitations. Terms and Conditions subject to change. PCMAG.com Readers
Choice Award 2014 for #1 Mobile Carrier, March 12, 2014. Trademark of Ziff Davis, Inc. Used under license. Reprinted with permission. © 2015 Ziff Davis, LLC. All Rights Reserved.
AARP member benefi ts are provided by third parties, not by AARP or its affi liates. Providers pay a royalty fee to AARP for the use of it’s intellectual property. These fees are used for the general purposes of
AARP. Some provider off ers are subject to change and may have restrictions. Please contact the provider directly for details.
NO CONTRACTS. GREAT VALUE.100% RISK-FREE.
PLANS START AT JUST $10 A MONTH
#1 RATEDMOBILE CARRIER
CALL CONSUMER CELLULAR AT (888) 528-3778
OR VISIT US ONLINE AT
ConsumerCellular.com/3778
ALSO AVAILABLE AT
NO CONTRACTS Consumer Cellular plans don’t require
contracts—you can upgrade, change,
or cancel your plan at any time, for any
reason. With Consumer Cellular you are
in control.
GREAT VALUEGet a low, fl at rate with dependable
nationwide coverage. You choose the
voice, text and data plans that best fi t your
needs with the freedom to change them
as often as you like.
100% RISK-FREE GUARANTEEIf you’re not satisfi ed within the fi rst
30 days, 300 minutes, 300 texts or 300MB
of data, whichever comes fi rst, cancel and
pay nothing, no questions asked.
FREE ACTIVATION Activation is free for any new phone or
SIM card—a $35 value. Consumer Cellular
can even transfer your existing phone
number for you at no extra cost.
FAMILY PLANSConveniently share minutes, messages and
data with family for only $10 per month,
per additional line.
A VARIETY OF PHONES From simple phones featuring large,
bright screens and big buttons, to
top-of-the-line smartphones, we have
options to fi t any lifestyle. Or you can use
any Consumer Cellular compatible phone,
we’ll even ship you a SIM card for free.
AARP MEMBER BENEFITSConsumer Cellular was selected as
the exclusive wireless provider for AARP
members because we meet the high-level
of service and quality standards of AARP.
✓ 5% discount every month on service and
usage charges
✓ 30% discount on accessories
✓ Plus a 50% longer risk-free period
SHOWN ABOVE:
HUAWEI ASCEND MATE 2,
MOTOROLA MOTO G, DORO 618
TURN BACK TIME WITH THE
“ANTI-AGING” BREAKTHROUGH
EVERYONE IS TALKING ABOUT!
The truth about human growth hormone (HGH):
What is it? Where does it come from? Can
you boost it naturally? And is it really the fountain of youth?
Anti-Aging News
SPECIALREPORT
recent Shape magazine article
starts out with
a very provocative statement:
“When you see a 50-year-old
actress who can pass for 35, you
can bet that good genes aren’t
the only things responsible
for her youthful glow.” No less
than the famed Dr. Oz began
a recent show by asking his
audience, “How many of you
want to start feeling 20 years
younger right now?” Allure magazine, in its “Anti-aging
Special” issue, highlighted
growth hormone as its year-
end call-out. And it’s no secret
that the rich and famous have
been visiting some of the most
expensive clinics in the world
for controversial human growth
hormone (HGH) therapy.
Why? Because they believe
HGH helps them get slimmer
while increasing lean muscle
mass, boosts mood, heightens
sex drive, gives them plenty
of energy, gets rid of wrinkles
and tightens saggy skin...
making them look and feel
decades – not years, but decades
– younger. In fact, some are
even calling it the “Fountain
of Youth.”
So what exactly is HGH?HGH is a single chain
peptide hormone that’s
manufactured deep
within the brain... in
the pituitary gland.
It’s released into the
bloodstream and travels
throughout the body. It
enters your muscle cells,
stimulating lean muscle
growth so you look
more tight and toned, even if
you haven’t been working out.
When it reaches the skin it
maintains healthy blood flow,
ramps up collagen production
and strengthens the underlying
substructure of the skin’s critical
architecture, keeping your skin
firm, tight and smooth, which
is why so many experts call
HGH the “youth” hormone...
and why some believe it’s the
key to combatting aging. The
problem is that while our bodies
do manufacture HGH, our
levels begin to decline rapidly as
we age, and until recently most
thought the best way to increase
our HGH levels was through
expensive prescription injections
(costs can run as high as $1500
per month). In addition to their
high cost, these synthetic HGH
injections are also extremely
controversial,
because some
experts fear that
introducing
synthetic HGH
into the body
may upset
the natural
production
of HGH.
A“When you see a 50-year-old actress who can pass for 35, you can bet that good genes aren’t the only things responsible for her youthful glow.”
GROWTH HORMONE DECLINE
0
250
500
750
1000
1250
1500
1750
2000
10 20 30 40 50 60 70 800
AMOUNT OF GH SECRETED(in micrograms)
AGE ( in years)
AMOUNT OF GH SECRETED(in micrograms)
AGE ( in years)
Source: Shape magazine
ADVERTISEMENT
Is there a way to increase mean growth hormone levels by more than 600% naturally?Until recently, the answer to
that question would have been
a resounding “No.” However,
things changed when a group
of some of the most highly
respected scientists in the world
presented their research findings
at their 30th Annual Scientific
Meeting in San Antonio,
Texas. Since then, the research
has been presented at The
Academy of Women’s Health’s
21st Annual Congress in
Washington, D.C. and the 9th
World Congress of Cosmetic
Dermatology held in Athens,
Greece. These research results
made headlines, because they
showed that for the first time,
there was an oral compound
capable of increasing mean,
bioactive, serum (blood) growth
hormone levels... by 682%.
The formula that was the
subject of these research
findings is now being sold by
SanMedica International™
under the trade name
SeroVital.® And despite its
much-hyped research, SeroVital
remained an “underground”
sensation... until the famed
Dr. Oz discussed the product’s
research on his show.
He introduced the show
segment by asking his audience,
“How many of you want to
start feeling 20 years younger
right now?” and then discussed
what he called “a new frontier:
stimulating your body’s
production of growth hormones
naturally with amino acids.”
And when Dr. Oz disclosed
that “a recent study [on
SeroVital-hgh] showed patients
given a special blend of amino
acids saw their HGH levels
spike more than 6 times...” and
added, “I have been searching
for this from the day we started
the show. I’ve been looking
for ways of increasing HGH
naturally because I don’t like
getting the injections,” you can
imagine the frenzy he started.
Before long, SanMedica
was having trouble keeping
SeroVital – with its unique,
highly specialized amino acid
formula – in stock. It went from
underground sensation to
full-blown phenomenon. Even
the United States Patent Office
has added to the SeroVital
mystique by issuing not one
but seven U.S. Patents to
protect the SeroVital formula
from imitators.‡
Now, after more than 30 years
of time-consuming, detailed
research, there’s finally an
affordable oral formula that
encourages the pituitary gland
to increase growth hormone
production naturally, without
dangerous drugs or synthetic
hormone injections.
So what’s the catch?Well, there are three. First, as
with HGH injections, SeroVital
is not a “magic bullet,” but one
part of a healthy lifestyle choice
including a sensible diet and
exercise regimen. Second, for
proper absorption, you have to
take SeroVital-hgh on an empty
stomach. That means you either
have to take it first thing in
the morning and then not eat
anything for two hours, or take
it at night, at least two hours
after your last meal... before
you go to bed.
And last but not least, while
SeroVital is far less expensive
than prescription HGH
injections, it’s still not cheap...
SeroVital will cost you about
$100 a month.
Is it worth it?To me, anything that may
reduce wrinkles, tighten
saggy skin, make you slimmer,
increase lean muscle mass,
strengthen bones, and boost
mood, while giving you plenty
of energy and improving sex
drive, is a no-brainer. However,
make no mistake about it,
the “established” medical
community (and of course,
they know everything) would
say its benefits are largely
anecdotal, with research that’s
preliminary. But there’s no
denying that something that has
a chance of making you look
and feel decades, not years, but
DECADES, younger, is... at the
very least... irresistible. Frankly,
I’m ready to try it.
How about you?
So where can you get SeroVital-hgh?SeroVital-hgh is currently
available at all Ulta stores, Kohl’s,
and select GNC locations. Over
the next few months it will
be available on a limited basis
at prestige retailers across
the U.S. Having a hard time
finding SeroVital-hgh? Can’t
wait? You can order it directly
from SanMedica International
by calling 1-800-559-1284
or visit their website at
www.SeroVital.com. Use
the promo code HGH287 at
checkout and shipping is free!†
Anti-Aging News
FEATUREDPRODUCT
They believe HGH helps them get slimmer
while increasing lean muscle mass, boosts mood, heightens sex
drive, gives them plenty of energy, gets
rid of wrinkles and tightens saggy skin...
Dr. Oz says: “I have been searching for this from the day we started the show. I’ve been looking for ways of increasing HGH naturally because I don’t like getting the injections.”
Retailers say: “Frankly, we haven’t seen this much customer excitement in years.”
ADVERTISEMENT
‡SeroVital-hgh is protected by U.S. Patent Numbers 8,551,542; 8,715,752; 8,722,114; 8,734,864; 8,747,921; 8,765,195 and 8,747,922. These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease. †Free standard shipping in the continental U.S.A. only. All trademarks are the property of their respective owners. ©2014 All Rights Reserved. BR14871-14
130 J AN UAR Y / F E B R UA R Y 2 0 1 5
shop, etc.
STOCK UP ON SUCCESS p. 30Rails shirt, $128, shopbop.com; Express Skyscraper low-rise jeans, $80, belt, $30, express.com; Fossil backpack, $198, zappos.com.
FEED YOUR EGO p. 52Michelle Eight Sixty top, $78, lordandtaylor .com; AG Adriano Goldschmied jeans, $178, agjeans.com; DSW clutch, $30, dsw.com; Nine West booties, $109, zappos.com.Diana Lauren Ralph Lauren dress, $139, lordandtaylor.com; Ivanka Trump pumps, $135, zappos.com; H&M tote, $50, hm.com.Gissell H&M dress, $40, hm.com; JTV necklace, $100, jtv.com.Nancy Zara top, $80, zara.com; Express necklace, $35, express.com.Bridget J. Crew top, $88, jcrew.com; Banana Republic pants, $90, bananarepublic.com.
LOST & FOUND p. 132Beyond Yoga long legging, $88, beyondyoga .com; Phat Buddha Bleecker Rhododendron tank, $48, phatbuddhawear.com; Fabletics Oula black tank, $25, fabletics.com.
ABOUT OUR RECIPES Recipes in this magazine have been developed for Weight Watchers Members who are just getting started and for Members who are further along toward their goals, including those who are using our PointsPlus plan. A PointsPlus value is given for each recipe. It’s assigned based on the amount of protein, carbohydrates, fat and fiber contained in a single serving of a recipe.
Recipes include approximate nutritional information: They are analyzed for Calories (Cal), Total Fat, Saturated Fat (Sat Fat), Trans Fat, Cholesterol (Chol), Sodium (Sod), Carbohydrates (Carb), Sugar, Dietary Fiber (Fib), Protein (Prot) and Calcium (Calc). The nutritional values are calculated by registered dietitians, using nutrition analysis software.
Substitutions made to the ingredients will alter the per-serving nutritional information and may affect the PointsPlus value.
Our recipes meet Weight Watchers Good Health Guidelines for eating lean proteins and fiber-rich whole grains and for having at least five servings of vegetables and fruits and two servings of low-fat or fat-free dairy products a day, while limiting your intake of saturated fat, sugar and sodium.
Health agencies recommend limiting sodium intake. To stay in line with this recommendation, we keep sodium levels in our recipes reasonably low; to boost flavor, we often include fresh herbs or a squeeze of citrus instead of salt. If you don’t have to restrict your sodium, feel free to add a touch more salt as desired.
For information about the science behind lasting weight loss and more, please visit weightwatchers.com /science.PointsPlus value not what you expected?
You might expect some of the PointsPlus value in some recipes to be lower when some of the foods they’re made from, such as fruits and vegetables, have no PointsPlus value. Fruit and veggies have no PointsPlus value when served as a snack or part of a meal, like a cup of berries with a sandwich. But if these foods are part of a recipe, their fiber and nutrient content are incorporated into the recipe calculations. These nutrients can affect the PointsPlus value.Alcohol is included in our PointsPlus calculations. Because alcohol information is generally not included on nutrition labels, it’s not an option to include when using the hand calculator or the online calculator. But since we include alcohol information that we get from our nutritionists, you might notice discrepancies between the PointsPlus value you see in our recipes and the value you get using the calculator. The PointsPlus value listed for our recipes is the most accurate value.
SHOPPING FOR INGREDIENTS As you learn to eat healthier and add more Power Foods to your meals, remember these tips for choosing foods wisely:Lean Meats and Poultry Purchase lean meats and poultry, and trim them of all visible fat before cooking. When poultry is cooked with the skin on, we recommend removing the skin before eating. Nutritional information for recipes that include meat, poultry and fish is based on cooked, skinless, boneless portions (unless otherwise stated), with the fat trimmed. Seafood Whenever possible, our recipes call for seafood that is sustainable and deemed the most healthful for human consumption so that your choice of seafood is not only good for the oceans but also good for you. For more information about the best seafood choices and to download a pocket guide, go to environmentaldefensefund.org or montereybayaquarium.org. For information about mercury and seafood, go to weightwatchers.com. Produce For best flavor, maximum nutrient content and the lowest prices, buy fresh local produce, such as vegetables, leafy greens and fruits, in season. Rinse them thoroughly before using, and keep a supply of cut-up vegetables and fruits in your refrigerator for convenient healthy snacks.Whole Grains Explore your market for whole-grain products such as whole wheat and whole-grain breads and pastas, brown rice, bulgur, barley, cornmeal, whole wheat couscous, oats and quinoa to enjoy with your meals.
Weight Watchers magazine is published by W/W TwentyFirst Corporation through a license arrange-ment from Weight Watchers International, Inc. © Copyright 2015 Weight Watchers International, Inc., owner of the WEIGHT WATCHERS trademark. All Rights Reserved. Nothing may be reprinted in whole or in part without written permission from the Publisher. Return postage must accompany all manuscripts, drawings and photos. Publisher as-sumes no responsibility for unsolicited material.
EDITORIAL OFFICE 675 Avenue of the Americas, NY, NY 10010, (212) 589-2700. For subscription information, call (800) 978-2400. Weight Watchers magazine, January/February 2015, Volume 48, Issue number 1 (ISSN 0043-2180), is published bimonthly for $16.00 per year by W/W TwentyFirst Corporation, 675 Avenue of the Americas, NY, NY 10010. Periodicals postage paid at New York, NY, and additional mailing offices. POSTMASTER: Send address changes to Weight Watchers magazine, P.O. Box 6245, Harlan, IA 51593.
PARTICIPATE IN OUR READER PANEL!Interested in being a part of WWM’s
reader panel? E-mail your name, city and state to wwmreaderpanel
@weightwatchers.com. You may be contacted via e-mail to share your thoughts through an occasional short survey, participate in a feature within the magazine or just give your opinions on the topics that matter most as you’re trying to lose weight. By e-mailing us at wwmreaderpanel@weightwatchers
.com, you are opting to receive e-mail communications from the editors of WWM via a carefully selected third party. Thanks for helping us continue to deliver the information and stories that are important to you!
STATEMENT OF OWNERSHIP, MANAGEMENT AND CIRCULATION (required by Act of August 12, 1970: Section 3685,
Title 39, United States Code).
1. Weight Watchers Magazine
2. (ISSN: 0043-2180)
3. Filing date: 10/1/2014
4. Issue Frequency: Bi-Monthly
5. Number of issues published annually: 6 (six)
6. The annual subscription price is $16.00.
7. Complete mailing address of known office of publication: Weight Watchers Magazine, 675 Avenue of the Americas, New York, NY 10010. Contact person: Jim Motrinec. Telephone: 305-441-7155, ext 235
8. Complete mailing address of headquarters or general business office of publisher: 675 Avenue of the Americas, New York, NY 10010
9. Full names and complete mailing addresses of publisher, editor, and managing editor.
Publisher, Andrew R. Amill, Vice President, Publisher, Media Sales, 675 Avenue of the Americas, New York, NY 10010.
Editor, Theresa DiMasi, Vice President, Content, 675 Avenue of the Americas, New York, NY 10010.
10. Owner: W/W TwentyFirst Corp. 675 Avenue of the Americas, New York, NY 10010
11. Known bondholders, mortgages, and other security holders owning or holding 1 percent of more of total amount of bonds, mortgages or other securities: None.
12. Tax status: Has Not Changed During Preceding 12 Months.
13. Publisher title: Weight Watchers Magazine.
14. Issue date for circulation data below: July/August 2014.
15. The extent and nature of circulation:
a. Total number of copies printed (Net press run).Average number of copies each issue during preceding 12 months: 1,657,456. Actual number of copies of single issue published nearest to filing date: 1,580,070.
b. Paid circulation. (1) Mailed outside-county paid subscriptions. Average number of copies each issue during the preceding 12 months: 1,031,207. Actual number of copies of single issue published nearest to filing date: 1,035,252.
(2) Mailed in-county paid subscriptions. Average number of copies each issue during the preceding 12 months: 0. Actual number of copies of single issue published nearest to filing date: 0.
(3) Sales through dealers and carriers, street vendors and counter sales. Average number of copies each issue during the preceding 12 months: 200,321. Actual number of copies of single issue published nearest to filing date: 165,000.
(4) Paid distribution through other classes mailed through the USPS. Average number of copies each issue during the preceding 12 months: 0. Actual number of copies of single issue published nearest to filing date: 0.
c. Total Paid Distribution. Average number of copies each issue during preceding 12 months: 1,231,529. Actual number of copies of single issue published nearest to filing date: 1,200,252.
d. Free or nominal rate distribution (by mail and outside mail). (1) Free or nominal Outside-County. Average number of copies each issue during the preceding 12 months: 5,526. Number of copies of single issue published nearest to filing date: 5,322.
(2) Free or nominal rate in-county copies. Average number of copies each issue during the preceding 12 months: 0. Number of copies of single issue published nearest to filing date: 0.
(3) Free or nominal rate copies mailed at other Classes through the USPS. Average number of copies each issue during preceding 12 months 0. Number of copies of single issue published nearest to filing date: 0.
(4) Free or nominal rate distribution outside the mail. Average number of copies each issue during preceding 12 months: 2,786. Number of copies of single issue published nearest to filing date: 2,489.
e. Total free or nominal rate distribution. Average number of copies each issue during preceding 12 months: 8,312. Actual number of copies of single issue published nearest to filing date: 7,811.
f. Total distribution (sum of 15c and 15e). Average number of copies each issue during preceding 12 months: 1,239,840. Actual number of copies of single issue published nearest to filing date: 1,208,063.
g. Copies not Distributed. Average number of copies each issue during preceding 12 months: 417,615. Actual number of copies of single issue published nearest to filing date: 372,007.
h. Total (sum of 15f and 15g). Average number of copies each issue during preceding 12 months: 1,657,456. Actual number of copies of single issue published nearest to filing: 1,580,070.
i. Percent paid. Average percent of copies paid for the preceding 12 months: 99.3%. Actual percent of copies paid for the preceding 12 months: 99.4%.
16. Electronic Copy Circulation:
A. Paid Electronic Copies. Average number of copies each issue during preceding 12 months: 54,803. Actual number of copies of single issue published nearest to filing date: 52,794.
B. Total Paid Print Copies (Line 15c) + Paid Electronic Copies (Line 16a). Average number of copies each issue during preceding 12 months: 1,286,332. Actual number of copies of single issue published nearest to filing date: 1,253,046.
C. Total Print Distribution (Line 15f) + Paid Electronic Copies (Line 16a). Average number of copies each issue during preceding 12 months: 1,294,643. Actual number of copies of single issue published nearest to filing date: 1,260,857.
D. Percent Paid (Both Print & Electronic Copies) (16b divided by 16c x 100). Average number of copies each issue during preceding 12 months: 99.4%. Actual number of copies of single issue published nearest to filing date: 99.4%.
I certify that 50% of all distributed copies (electronic and print) are paid above nominal price: YES.
17. Publication of statement of ownership will be printed in the January/February 2015 issue of the publication.
18. Signature and title of editor, publisher, business manager, or owner: Jim Motrinec, Senior Consumer Marketing Director.
I certify that all information furnished on this form is true and complete. I understand that anyone who furnishes false or misleading information on this form or who omits material or information requested on the form may be subject to criminal sanction and civil actions.
MarketplaceTo advertise, please contact Jennifer Izzo, Media People [email protected], 212-779-7172
800-445-6621 ext. WW1
Raise $500 – $50,000• Proven fundraiser, ideal keepsake
• FREE features and options, as lowas $2.05 per book
• Sales guarantee, online system,and easy step-by-step process
Call for a FREECookbook Kit
www.morriscookbooks.com
Men’s shoes, too!
Women’s Wide Shoes
wideshoes.com
Sizes 5-13 2E-6E wide
dept. 72A5Hitchcock Shoes Hingham, MA 02043
888-599-WIDE
FREE PROOF SETStatue of Liberty
Half Dollar
Buy the 1986 Statue of Liberty half dollar proof at a sale price and get a FREE modern U.S. proof set!
Both: $10.95 (#45843). 3 sets for $29.85 ($9.95 each). Limit 3 per household. 30-Day No-Risk Home Examination: Money-Back Guarantee. JOIN;
International Coins & Currency
FREEShippingwith code
N5494
with a
lost and found
PH
OT
OG
RA
PH
Y: S
HA
NN
ON
GR
EE
R; H
AIR
AN
D M
AK
EU
P:E
RIC
A W
HE
LA
N U
SIN
GA
NA
STA
SIA
BE
VE
RLY
HIL
LS
;WA
RD
RO
BE
ST
YL
IST:
SA
RA
HP
AR
LOW
.
CAREERI'M FIT, PAIN-FREE, AND I HAVE
MORE ENERGY
THAN EVER.
mind-bodydiscovered
Yoga calmsa
and centers me.
CONNECTION
I
I didn't havethat
BEFORE.
lostI
20lb*
*People following the Weight Watchers plan can expect to lose 1–2 lbs/wk.
I was diagnosed with Hodgkin’s
lymphoma in 2011; yoga helped
my body recover from chemo.
I combined yoga with Weight
Watchers to become as healthy
as possible. When I returned to
my job as a hair colorist, I strug-
gled, thinking about breathing
all those fumes. I knew I’d love
to be a yoga instructor, so I took
a class every day for 30 days. By
month’s end, I knew I’d found
my calling.
forPOSSIBILITIES
LIMITLESSI CAN SEE
MYSELF.AS TOLD TO MANDY RICH
NAIRIKOROGHLIAN
43, 5'9"
The perfect work/lunch balance.Perfectly portioned and microwaveable in just 60 seconds, lunch is a cinch when Minute® Ready to Serve Rice is part of your lunchtime survival kit. Enjoy varieties like our 100% whole grain, gluten-free Brown Rice.
For all the ways to love Minute® Rice, visit minuterice.com. We can help.®
© 2015 Riviana Foods Inc.
The same things that make
Yogi teas delicious, make them work. Over 100 herbs and
botanicals help support things like energy, clarity, awareness
and general feel-goodness. In the natural food or tea aisle.
®,©
2013-2
014 E
ast
West
Tea C
om
pany,
LLC
yogiproducts.com