September/October 2013

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rev-it-up walks easy at-home workout new stretching rules

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SEPT|OCT 2013
Whats love got to do with it?
How a little more amour can help you hit your goal weight.

77

frst course
13 14 20 22
Action plan
Why a pup may be your best partner for losing.

First course
The latest, freshest news to help you nd success.

Knit wit
How to rock a slimming sweater dress.

Denim redux
Three modern ways to wear a denim shirt .

Every leaf speaks bliss to me, uttering from the autumn tree.
EMILY BRONT

PHOTOGRAPHY: JOHNR.

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sept|oct 2013

22
Accessorize your denim!

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61
Get limber now.

your best
25 30 32 35 42 45 54 58 61
Drink your water
Hydrating advice from three top experts.

success
63 70 72
Success secrets
Three members share their weight-loss stories.

One hot potato

How to turn a so-so side into a lling main dish.

Losing in Boston
Dropping 75 pounds was no tea party, but she did it!

Make your own caramel apples.

89

Made to order

PointsPlus-friendly choices at an American bistro.

Breast cancer 411

one womans tale of positivity and strength.

Nutrient all-stars
Three nutrients you dont know, but should.

features
78
Love at rst bite
rethink your relationship with your dinner plate.

Pin to win
Create an inspiration board to fuel your weight loss.

82 84

Love is...
losing weight together. Here, one couples tale.

Brown-bag it
novel ideas for packing lunch with a punch.

Language of love?
Ditch the fat talkand feel better about yourself.

Hit it!
Supercharge your walks with our speed workout.

House work
Tone up with household items.

cook
89 92
Pick a winner
Four delicious ways to enjoy an apple a day.

Stretch it out
The new rules of stretching.

Nice legs!
ban the boring breast chicken, that is.

78

98 102 105 108

40
PHOTOGRAPHY: KAREN PEARSON; HAIR: GEORGE ORTIZ AT cONTAcT NYc; MAKEUP: BOBBY BUjISIc fOR MAc PRO AT jUdY cASEY, INc; MANIcURIST: YUKO; fASHION STYLING: jENNIfER fRENcH; STYLE EdITOR: LIZ BROUS. TOP: ELIE TAHARI; jEANS: LUcKY BRANd. ALTERNATE fOOd cOvER PHOTOGRAPHY: dAvId MALOSH; fOOd STYLING: SIMON ANdREwS.

Pumpkin eater

A jack-o-lantern for dinner? not exactly...

32 54 84 63, 82

Spice things up
Six single-serve recipes with a tasty kick.

Thai score
Give your game-day snacks an exotic twist.

Bring home the bacon

yes, you can eat it in our mealsand desserts, too!

in every issue
4 6 8 112 118 120
CEO letter Our voice Your voice Recipe box Shop, etc. Now & then

20
Slip on a sweater dress.

september/october 2013 / Weight Watchers Magazine

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food as self-medication
I recently had the opportunity to attend an excellent presentation by a psychologist who had just completed about 50 in-depth interviews with people losing weight as part of a research project. As a psychologist, he had a unique angle on the topic that was not only a function of his understanding of the human psyche but also of his ability to get his subjects to open up. The research was a treasure trove of insight and perspective. Many of the studys results were not necessarily surprising, but they were no less profound. I couldnt possibly hope to do it justice in a single letter; however, a few of his primary observations stood out: 1. Obesity is a symptom of emotional challenges. His graphic to depict this was the familiar iceberg with an itty bit above the surface and a huge mass below. 2. Its really rough to solve a weight issue without addressing the knotty drivers underneath. 3. Obesity is particularly difcult to address when times are tough and stressful. It frustrates me that I continue to observe an ongoing tendency in the conversation to boil obesity down to a few simplistic statements. One that particularly bugs me is the overused declaration: Its simple! Its all calories. Just take in less and burn more. Really? Sadly, most of us already know this, yet we nd ourselves unable to sustain the effort to meet the demands of this seemingly elemental calorie formula. Even worse, I see far too many people aspiring to a level of caloric perfection, often frustrating themselves into a heap in the process. Why? They arent attacking the underlying issue. We know from research that merely seeing reward food gives us a dopamine rush. When we are feeling stressed or vulnerable, our brains are trained to seek some way of making the uncomfortable feeling go away. We can numb the sensation through a shot of whiskey, a cigarette and, yes, a scoop of ice cream. Having a bad breakup? Have some Ben & Jerrys! Its unfortunate we use food this way because, frankly, its hard to recognize when we do it. Most of us are reasonably aware that when we dive for a bottle of wine after a horrible day, we are knowingly self-medicating. Yet, when we do this with food, we may be only vaguely conscious that we are doing exactly the same thing. Where wine is a grown-up indulgence, getting a treat is much like mothering ourselves. Throw in a kiss and hug on top of a bowl of ice cream, and there is precious little wrong with the world. So while abusing a bottle of wine might be viewed as a little unseemly, abusing a pint of ice cream is just what mom might have ordered. I buy into the issue of emotional eating because I very much perceive it in myself. Give me a really crummy, stressful day, and I am craving food in a seriously dangerous way. Give me an uphill week, and I deserve a wanton weekend of food self-abandonment. Whether I like to admit it or not, I use food to self-medicate. In fact, after a hard week of travel and feeling utterly fatigued and sorry for myself, thats exactly what I did in my hotel room last night. frustration works much the same way. At minimum, if I am gorging on food in a torrent of tears, I at least want to be aware and acknowledge that Im abusing food to numb my brain. At best, I can nd some other way to make myself feel better, like taking a walk or breaking some dishes. Addressing an underlying source of stress is much harder to do, and honestly, I dont think Im very good at it. However, I do take great comfort in knowing that Im not alone. I had the chance to attend a battery of Weight Watchers meetings across the country last week, and over and over, I saw the value of people opening up about their challenges, and observed others who felt a sense of relief that they werent the only person in the room struggling with this stuff.

In dealing with a weight issue, self-awareness counts for a lot

as you go through the long process of changing your lifestyle. I am much more tuned in today to the whys of my eating challenges than when I rst started. That awareness doesnt make me perfect, but it does help me nip trouble in the bud more quickly. Being around other people going through the same process makes it all that much easier and comforting. In this context, its ironic that being perfect on the Program can lead to so many wrong directions. Its impossible to be perfect, and its not even desirable. Rather, admitting and recognizing our aws and vulnerabilities is what gives us the true power to address the challenges of our waistlines. When it comes to weight, touchy-feely can ultimately win the day. Now where is the damned Teddy bear when I need it?! Cheers,
PHOTOGRAPHY: MATT FuRMAn.

So what to do about emotional eating? There are two options,

though they are not mutually exclusive: 1. Find something other than food to use for self-medication. 2. Acknowledge and address the underlying source of stress. I try to make it a point to know myself well enough that I can identify when Im in a particularly emotional state that will lead to an attendant negative food reaction. I once heard a therapist give a talk on how to recognize anger before it becomes a full-blown tantrum. He noted that each of us has an emotional thermostat that we can observe for a temperature beginning to rise. He stated that the trick is to check your thermostat and gure out where it is so you can detect the areup early. For me, registering stress or

This Teddy bear doesnt seem up for providing emotional support... We often throw out the
term emotional eating in an almost dismissive way as though it were an afiction only of the weak and needy. Yet, if we really look within ourselves, all of us with weight issues practice emotional eating whether we recognize it or not. From our earliest days, we are given treats when we are sad. We earn treats when we get a good grade. We all enjoy the nurturing benets of what we call comfort food. Food becomes both reward and medication. This isnt psychobabbleits chemistry.

David Kirchhoff
CEO
TwiTTEr: @dkirChhOff BlOg: wEighTwaTChErs.COm/manmEETssCalE

September/OCtOber 2013/ Weight Watchers Magazine

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Per Serving

See nutrition information for sodium and calorie content.WEIGHT WATCHERS for services and PointsPlus are registered trademarks of Weight Watchers International, Inc., and are used with permission by General Mills, Inc. 2013 Pet Incorporated

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Language, Please!
My butt looks huge. Im as big as a house! Ive put on so much weight. I feel so fat/bloated/gross. These throwaway lines probably have a familiar ring, as most of us have heard, thought or uttered phrases like this in reference to our bodies. Its automatic fat-speakdone without thought and seemingly innocuous (although research shows negative body banter is often used by women and, increasingly, men as a way to connect with each other). Its insidious, though, signaling to others how you really feel about yourself (or not!) while undercutting any precious condence wins youve made in your quest to lose. If youve been trying to change your habits or behaviors when it comes to your weight, you know that becoming more self-awareabout your actions, choices and languageinvolves efort. To get more in tune with what youre truly saying and thinking about yourself, I recommend the following:

1. Pay attention to the words you choose, especially when the topic is your body. And if you nd youre engaging in any smack talk, stop. Show yourself some respectyou already are if youre reading this magazine, since it demonstrates that youre serious about losingand try this: Pinpoint a few (or more) positive words that describe your body (curvy, strong, healthy, energetic) and use them. A lot. Repeat them out loud a few times, too, so you get comfortable with saying them when referring to yourself. And dont wait until youve reached your goal. While many readers tell us that they tend to think of life in a holding pattern until theyve lost the pounds, I ofer some hard-earned advice: Life is too short and precious to be spent waiting for it to start when (ll in the blank). 2. Next, take a long, hard look at all of the relationships
(to others, food, the gym, etc.) that afect your body, condence and weight. This may sound like silly psychobabble, but its not, if you consider the latest research that shows how critical healthy relationships are to your weight. To that point, this issue provides plenty of candid advice on how to handle your most intimate relationships. Check out the stories starting on page 77: Theyre based on solid research ( Language of Love? alone cites more than 14 studies). Then remember that assessing is part of the process you need to experience if you truly want to be successful in reaching your goals.

It looks like pasta and meatballs, but is it?

For the answer, check out our latest cookbook, sold in Weight Watchers meeting rooms, Family Style: 180 Classic, Scrumptious Dishes Everyone Will Love, and practice a litle culinary creativity at your next family dinner.

Nancy Gagliardi

science is about the slow accumulation of evidence and the gradual evolution of understanding
6

This is one of my favorite quotes from the new book by health writer and consultant Stacey Colino. Shes probably one of the most solid people I knowand thats a good thing, given that her business is communicating the latest advances. Having worked on numerous projects (books, magazine and web) at Weight Watchers for more than a decade, shes logged plenty of time vetting whats truly useful (and doable) for losing. So we want to give a shout-out to her new book with David L. Katz, MD, Disease Proof: The Remarkable Truth About What Makes Us Well (Penguin, 2013). Its a thoughtful look at making sense of what works and what doesnt when it comes to adopting a healthy lifestyle.

September/OCtOber 2013/ Weight Watchers Magazine

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PHOTOGRAPHY: MICHELLE HOLDEN (PORTRAIT).

EDITORIAL DIRECTOR

How have your relationships impacted your weight? E-mail me at nancy@weightwatchers.com.

FULL FLAVOR
UNDER 95 CALORIES PER SERVING

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DONT BELIEVE IT?

FEWER CALORIES

SIP

FOR YOURSELF.

Per 5 fl. oz - Calories 95, Carbohydrates 7.6g, Protein less than 1g, fat 0g

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your voice

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so long, summer
COOL EATS
I made the Strawberry Cheesecake IceCream Trufes for a friends partythe guests inhaled them!
Genevieve M., MO

The July/August 2013 issue helped you stay focused during the dog days (while enjoying all the season had to offer). Heres what inspired you to keep losing.
Ive been struggling with yo-yo dieting for years. Not only is it comforting to know Im not alone, its also nice to get some tips on how to avoid it.
Kerry H., CO

this october, consider buying these items: theyre pretty, and a portion of the proceeds goes to breast cancer initiatives!

WrISt It
Sport these stylish bracelets, and 25 percent will go to the Dr. Susan Love Research Foundation.

Omm-AZING
Find your nirvana on this yoga mat, and $1 will go to the Breast Cancer Research Foundation.

NO SNOOZe
Wake up for your a.m. workouts with this alarm clock, and 30 percent will go to Susan G. Komen for the Cure.
Areaware pink alarm dock, $38, shophorne .com.

The Turkey, Rice and Blackberry Rolls sound exotic, and they look easy to make!
Jo C., TX

Chavez for Charity pink stone bracelets, $10 each, chavezforcharity.com.

Gaiam Pink Ribbon II yoga mat, $22, amazon.com.

up And dOwn
Do You Yo-Yo? was so encouraging. Everything that I have read in the past seemed to say that losing and gaining is worse than staying overweight.
Mary Beth L., CO

InSpIRE mE
I was training for a 5K, but I gave up. Reading I Tried It gave me the resolve to start training again. Thanks for reigniting my motivation!
Rachel D., NJ

Lose For Good is Back!

Its that time of year again lose For Good, Weight Watchers annual hunger-ghting initiative, returns from September 15 to October 12! As members and subscribers lose weight and participate in Lose For Good activities, they can help Weight Watchers donate money to ght hunger locally and around the world. And look out for lose-A-Palooza on September 23, a one-day social media event to help eliminate hunger. Visit weightwatchers .com/loseforgood for more details.

in our Voice, WWM s editorial director explained why she loves to read. Based on your passionate responses, you do, too:
A good book is a great escape from the chaos of our daily lives. I usually have two books handy: one for daytime reading and one to soothe me to sleep. Karen W., Canada In the past few weeks, I have read Flight of the Intruder by Stephen Coonts and Inferno by dan Brown, among others. I am disabled and reading a good book relieves my pain. Regina R., FL Ive been reading since I was threeI had polio and i was conned to a wheelchair, so i couldnt play with the other kids. At age ten, I started using my fathers library card because I found the childrens books boring. Now at 65, I average two or three books a week! Nancy B., FL

What you thought of our two different covers for the July/August 2013 issue:

COVERwORTHY COmmEnTS

I loved seeing the roast beef sandwich on the cover. I didnt think I would be able to eat that and lose too, so it was a nice surprise.
Janet P., WI

I prefer the cover with the woman because I hope to be able to wear an outt like hers sometime in the near future.
Balinda D., FL

What do you think of the September/october 2013 issue? E-mail us with your feedback at wwmeditor@weightwatchers.com.

WAnt to Join the ReAdeR PAnel? Turn to p. 118 to nd out how you can be part of WWM s network of readers.

September/OCtOber 2013/ Weight Watchers Magazine

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Nancy Gagliardi
VP/Editorial Director

Ed Melnitsky
Creative Director

Michele Shapiro
Executive Editor

Art Department
Deborah Hardt
Photo Director Senior Designer Elizabeth Stem Consulting Designers

Editorial
Diane Pavia
Managing Editor Senior Editor Amy Gorin Associate Editor Rachel Morris Assistant Editor Katerina Gkionis
Copy Editor Janice K. Bryant Style Editor Elizabeth Brous Health Consultant Stacey Colino

Laura Baer, Marilu Lopez, Suzanne Smith

Art Assistant Caitlin-Marie Miner

Culinary
Food Editor (Magazine) Carol Prager

Food Editor (Books) Eileen Runyan

Editors Jackie Mills, MS, RD; Deborah Mintcheff; Alice Thompson

Andrew R. Amill
VP/Media Sales New York Senior Account Manager Account Manager

212-589-2700

Stacey Newman Weldon

TracyHayes

Peanuts have more energy-boosting protein than any nut.

Advertising Offices
New York
National Direct Response

Gregory L. Pepe gpepe@mediapeople.com Warren R. Berger wberger@mediapeople.com tel: 212-779-7172 Los Angeles/Southwest John Buckingham buck@vmsales.net tel: 310-478-3833 Southeast Rachel Locascio rachel@redclaymedia.com tel: 404-543-2229

Texas Julie Lee jlee@neeseandlee.com tel: 214-477-0128 Jo Neese jneese@neeseandlee.com tel: 972-386-6186 San Francisco/Northwest Jay Monaghan jay@monaghanmedia.com tel: 415-777-4417 Detroit Don Heth don@hethmedia.com tel: 248-318-9489

Chicago/Midwest Kevin Zoeller kevin@zoellermediasales.com Suzanne Kirkland suzanne@zoellermediasales.com Lorri Day lorri@zoellermediasales.com tel: 312-782-8855

Marketing Coordinator

Circulation Director

Melanie Friedson
Research Manager

Jim Motrinec
Circulation Manager

Julia Klauber
Production Manager

Susi Chapman
Finance Manager

Alan Biederman

Darren Shah

subscriber services
For the print edition, go to weightwatchers.com/magazine, e-mail customer service at WWMcustserv@cdsfulfillment.com or call 800-978-2400. For the digital edition, go to zinio.com/WeightWatchers or e-mail customer service at support@zinio.com. 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.

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.
Weight Watchers Magazine/ SEPTEMBER /OCTOBER 2013

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nationalpeanutboard.org

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course
Time for a walk?
For your dog, the answer is always yes. But her insistent pleading to head to the park is a win for you, too: Dog owners are 54 percent more likely to get the recommended amount of physical activity than those without a pooch, according to the American Heart Association (AHA). A brisk half-hour walk every day with your pup is an easy way to hit the 150 minutes per week of moderate exercise suggested by the AHA. TIP Gripping a leash causes you to shorten the swing of your arms, which can slow you down. To free your hands and boost calorie burnshop online for a leash that fastens around the waist.

first

A daily walk will reduce her obesity risk, too.

PHOTOGRAPHY: mARTinA sAndkueHleR/jumP fOTO.

+ Pay attention to

In thIs sectIon:

your plate + Tricks to help you eat less treats + Health news to smile about
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Need a boost?
If your mood isnt merry or your energy is low, put these two tips to the test.

PiCK

Iron-rich foods
Obese women are almost three times as likely to suffer from premenstrual syndrome (Pms) as others. but a new study of more than 3,000 nurses found those who consumed 20 to 45 mg a day of nonheme ironthe type found in plants and supplementswere 30 to 40 percent less likely to develop Pms than women who consumed less. try it Soybeans, spinach and tofu are all good natural sources of iron.

What was the last thing you ate?

chances are you dont remember, if you were doing something else at the time like reading the newspaper or checking e-mails. A new british study suggests that such distractions can stand in the way of your weight loss. in fact, the researchers found that paying close attention to your food while you eatthat is, being mindful and creating a clear mental record that you store in your minds databasemay actually lead you to eat less at your next meal. These tips will help you keep tabs throughout the day: Take an after shot. if you snap a pic of your food before you eat, try taking an after photoeven when the plate is empty. it will help you recall exactly how much you ate, says lead author eric Robinson, PhD. Stack your plates. if youre at a buffet, stack your used dishes instead of letting the server clear them away. The pile of plates will act as a visual reminder to eat less at your next meal (and the entire day).

Energy drinks
An analysis of seven studies suggests that downing caffeine-spiked beverages may increase blood pressure and disturb heart rhythm. Your best bet if you need an energy boost? stick to natural sources of caffeine. try it Go for coffee, green tea or a few squares of dark chocolate.

sKiP

50%
HOW MUCH MORE FOOD DistRaCtED sHORtLY aFtER FiNisHiNG a MEaL OR sNaCK tHaN UNDistRaCtED ONEs.
PHOTOGRAPHY: JAmie GRill/cORbis (wOmAn); isTOckPHOTO (sPinAcH, TeA).

EatERs CONsUMED

Track as you go. if you tend to record your daily intake all in one sitting, consider doing it in real time. You may think you wont forget your full belly, but Robinsons research suggests many people do.

App of the month Is that chicken breast the size of your palm or a deck of cards? If you have
trouble with portion sizes, this app can help. Look up a food and use the slider bar to increase or decrease the size of the portion picturedand its matching nutrition facts. Figwee Portion Explorer, $2, itunes.com.

14

September/OCtOber 2013 / Weight Watchers Magazine

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by DebbIe KoenIg

WEIGHT WATCHERS for services and PointsPlus s are registered trademarks of Weight Watchers International, Inc. and are used with permission by Crystal Farms. Consuming portions larger than one serving size will result in a PointsPlus s value of greater than 0. 2013 Crystal Farms

per serving

BUT WAIT, THERES LESS.

Found in the egg case. Recipes at allwhites.com

BUT WAIT, THERES MORE.

PROTEIN PER SERVING

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Found in the egg case. Recipes at allwhites.com

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Color games
When shopping for Halloween treats, keep your green guard up.

Just because a calorie label on the front of a

package is green doesnt mean its healthy. In a Cornell University study, participants were shown two photos of the same caloriES candy bar. The images were identical, except one 13% DV wrappers PEr Pack calorie label had a green background, while the other was red. The calorie counts of both were the same, yet participants perceived the candy with the green label to be more healthy.

260

Spill it!
A holiday devoted to sweets? Talk about scary. Here are ve ways to combat candy overload on st. Hallows eve.

Bottom line: Always read

all nutritional labels (front and back) on any foods before you purchaseand never judge a product by the color of its packaging.

eAt beforehANd Have a satisfying dinner with a lling lean protein, such as grilled tilapia, before handing out candy, so you wont be as tempted to dip into the stash. dress UP keep your waistline topof-mind by sporting a costume with a snug belt.

MAke It LAst Hand out long-lasting treats like lollipops or jawbreakers. since the treats take a while to nish, theyre more difcult to overeat than, say, fun-size chocolate bars.

CLose UP shoP set a rm schedule for doling out treats (such as 6 to 8 p.m.), and give whatever remains to the lucky child who rings the bell closest to 8 oclock sharp.

swItCh wItChes Get your kids haul out of the house quickly by welcoming the switch witch, Halloweens version of the Tooth Fairy. before your kids turn in, have them leave their loot bags bedside. Then, swap the leftover candy for a prize such as a book of stickers or color markers.

Book Bag
defeNd YoUrseLf

As fall kicks into high gear, these three reads will help you stay strong, eat well and boost productivity.
get AheAd eAt sMArt
PHOTOGRAPHY: isTOckPHOTO (cAnDY).

In this lively memoir-cumself-defense guide, the author details how learning karate helped her overcome a lifetime of fear.
Smile at Strangers by Susan Schorn (Houghton Mifin Harcourt, 2013), $25.

Do you have what it takes to succeed? Through anecdotes and interviews, the author looks at the behaviors of successful people (think Oprah Winfrey and Bill Gates).
What the Most Successful People Do Before Breakfast by Laura Vanderkam (Penguin Group, 2013), $14.

Need help navigating the complex issues surrounding food politics, such as obesity and factory farming? This book ofers smart explanations and political cartoons.
Eat Drink Vote by Marion Nestle (Rodale, 2013), $22.

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Make a promise to yourself. Promise to get serious about getting to the weight thats right for you. Once you start, weigh in on a precision electronic Weight Watchers scale. Itll make it easy to see how youre doing. Thats a promise!

Go dental
Shedding extra weight wont only make you happy it may actually improve your smile. Substantial evidence links periodontitis (gum disease) and obesity, according to an analysis in General Dentistry. If healthier gums arent motivation enough to lose, consider the web of connections between obesity, periodontitis and these other serious maladies:

Cardiovascular Disease bacteria responsible for gum disease have also been found in arterial plaque, resulting in blockage. The bacteria penetrates through the gum tissue and into the bloodstream, says charline krejci, DDs, coauthor of the analysis. Preterm labor Periodontal disease and obesity are both linked to preterm labor. (Periodontal bacteria have even been found in the placenta.) Diabetes Patients with uncontrolled gum disease tend to have more trouble managing their blood sugar. in studies, patients who got their periodontal disease under control also showed improvements in controlling their blood sugar.

PHOTOGRAPHY: ADA summeR/cORbis.

To learn more about Weight Watchers scales, go to www.conairscales.com or scan to see scales

the latest cavity fghter? a litle cheese! a recent study found that eating a single slice (or 10 g) of cheddar protected teeth against damaging acids.
Weight Watchers Magazine/ September/OCtOber 2013

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WEIGHT WATCHERS is the registered trademark of Weight Watchers International, Inc. and is used under license. 2013 Weight Watchers International Inc. All rights reserved.

Get the free mobile app at http://gettag.mobi

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A cowl neckline draws the eye up to your face.
Dazzling

dull This dress has horizontal stripes and a shapeless silhouette that do nothing for her gure.
PhotograPhy: Karen Pearson (model); Claire Benoist (still liFes); ProP styling: norine smith; Fashion styling: alana Kelen.

{ slimmer in seconds!}

KNit
WIt

A sweater dress is cozy, stylish andsurprise! slimming. Heres how to choose one that atters.
Work some ruching Ruched (or softly pleated) side seams make a knit frock more forgiving across the tummy, hips and rear. Hit the spot The hemline of a sweater dress should hit just above the knee. Miniskirt lengths make it seem as if you forgot your pants, while below-the-knee styles can look dated and dowdy. Pump it up Got shapely stems? Opt for classic pumps or chic ankle booties. Balance out bigger thighs by pairing a sweater dress with knee-high boots.

zaP-taStic! Knits are known for generating hair-raising static electricity. Neutralize the charge by swiping a dryer sheet over your dress before putting it on, or misting with an antistatic spray.

Dark, slightly sheer tights show of a bit of leg while sculpting gams.

Stay sleek Banish any bulges by wearing a shapewear slip underneath your dress.

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FROCKS
TAKE THE PLUNGE

ROCK THESE

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A V-neckline creates a longer, leaner look. Jazz up a solid dressand put the spotlight on your waistlineby adding a skinny belt.
Lane Bryant pointelle sweater dress, $75, lanebryant.com.

New Lee Perfect Fit. Make every side your good side.
New styles that instantly slim, t and atter.

SEE A PATTERN?

A print helps distract the eye from problem areas, and the banded waist shows off a more narrow middle.
Donna Morgan sheath, $130, donna-morgan.com.

Sweater dress shopping? Look for these three gureattering designs:

DETAILS, DETAILS

An argyle pattern with diagonal lines appears to whittle the waist. Opt for one with a dark navy or black background to minimize hips and tummy. A vertical cable down the middle of the dress lengthens the torso. A t-and-are silhouette is a good choice for pearshaped gures because it showcases a smaller waist while skimming over a bigger bottom half.
For info on our models outt, see shopping guide, p. 118. 2013 VF JEANSWEAR INC.

/leejeans

@leejeans

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course
The laid-back denim button-down is making a comeback this fall. Heres how to teach your old jean shirt some stylish new tricks.
Blazer focus
Best dress Fancy pants

Denim redux

1 2 2 1

3
Bright pumps make a jean shirt girlier.

1 2 4

Pair casual denim with a colorful tted blazer and faux leather leggings. Wear pumps to lengthen legs, and underscore the modern vibe with a chunky necklace.
1. Target gold chain necklace, $25, target .com. 2. JCPenney blazer, $52, jcp.com. 3. Simply Vera Vera Wang leggings, $36, kohls.com. 4. Brn Crown classic velvet pumps, $140, borncrown.com.

Opposites attract when you dress down a frilly lace dress with no-nonsense denim. Layer your jean shirt over last summers sleeveless shift, add a skinny belt andvoila!instant fall chic.
1. Simply Vera Vera Wang necklace, $55, kohls .com. 2. Darling dress, $123, darlingclothes .com. 3. LuLu*s belt, $11, lulus.com. 4. AMI Clubwear pumps, $30, amiclubwear.com.

Glam up a boyish button-down with pretty pants. This brocade-patterned pair has a slim silhouette. Wear with cute jeweled ats and a long necklace for a great weekend look.
1. Simply Vera Vera Wang necklace, $38, kohls.com. 2. Coldwater Creek pants, $80, coldwatercreek.com. 3. Princess Vera Wang Eclat ats, $55, kohls.com.

Bella Dahl button-down shirt, $145, saksfthavenue.com.

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september / october 2013 / Weight Watchers Magazine

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PHOTOGRAPHY: CLAIRE BENOIST; PROP STYLING: NORINE SmITH; fASHION STYLING: ALANA kELEN.

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When Youre Smart, It Shows.

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your

best
k drink Up!
Aim for at least 48 ounces, or 6 cups, of uid daily.

PHOTOGRAPHY: JuliAn lOve/ GeTTY imAGes.

I dont drink enough water.

Heres some weight-loss news worth drinking in: Eating foods rich in water may help you drop pounds. Getting enough H20 may boost your health, too; since your body is about 60 percent water, every time you sweat, urinate or exhale, youre sapping the precious reserve that helps keep energy levels up. Struggling to get your ll? Turn the page for our expert tips. by Hallie levine Sklar
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Weight Watchers Magazine/ september/october 2013

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your best

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Eat it
Im an obesity researcher who has studied the efects of consuming water-rich foods for most of my career. Among my ndings: Eating H20 is more helpful for weight loss than drinking it. (Sipping up to 16 ounces before or during a meal does not afect how much you eat, according to four studies that I oversaw.) You can get H20 from fruits, vegetables and waterbased soups, all of which contain at least 80 percent water. Foods that are rich in water are low in calories but satiating because your body thinks youre eating more than you are. One rule that I swear by: Start your meal with a brothbased soup or a salad. A study I coauthored found that eating a lowcal soup before lunch reduces total caloric intake by about 20 percent. In another study, subjects who started of with a small salad took in 12 percent fewer calories. You can also get H2O from dessert: Orange wedges and cantaloupe slices are both high-water fruits. So eatand drinkup.
Barbara rolls, PhD, professor of nutritional sciences at Pennsylvania State University, in University Park.

nosugar H20

if youre a avored water fan, read the label: A 20-ounce bottle can contain up to 150 calories and 33 g carbs (sugar). Look for avored waters that are labeled unsweetened. Or make your own thirst quencher by adding a splash of orange, grapefruit or cranberry juice to your water bottlethen lling from the tap.

Drink it
contrary to what many people believe, coffee and tea are not dehydrating they have little to no diuretic effect. But they do contribute to uid intake, along with milk, juice and soft drinks. Often these liquids are high in sugar, so you still need to watch your intake.
Stanley Goldfarb, MD, professor of medicine at the University of Pennsylvania, in Philadelphia.

Drink again...and again

As a sports dietitian I can tell you that getting enough water is critical for regulating body temperature, especially when you warm up and cool down during exercise. My rule of thumb: About an hour before any workout, consume approximately 20 ounces (2 cups) of water. Then have another 20 ounces during or after a one-hour routine. If you sweat heavily or your clothes are soaked after a workout, sip a few extra ounces to replace lost uids. Moving for more than an hour? You may want to refuel with a sports drink, which provides carbohydrates for energy. It also replaces electrolytes lost through sweating, which are important because they help balance body uids. You also can steal this trick from top athletes: Nosh on ice pops throughout the day. A sugar-free Popsicle has 0 PointsPlus values and provides a couple ounces of water.
leslie Bonci, MPH, rD, director of sports nutrition at the University of Pittsburgh Medical Center for Sports Medicine.

For ve fun ways to make water taste like a treat, go to weightwatchers.com/waterworks.

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september/october 2013/ Weight Watchers Magazine

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PHOTOGRAPHY: cORbis.

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When you lose weight during the Lose For Good campaign, Weight Watchers will help feed families in need.* So from September 15 to October 12, your pounds lost can count for good.

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*Available in participating areas only from 9/15/13 to 10/12/13. Weight Watchers will donate up to $500,000 based on weight loss and other campaign activities; 70% to Share Our Strength and 30% to Action Against Hunger. Full campaign details, including the donation metrics, are available at www.weightwatchers.com/loseforgood. **Registration fee waived. Must pay weekly meetings fee. Offer valid 9/1/13 to 10/19/13 in participating areas only. Cannot be combined with other offers.
2013 Weight Watchers International, Inc., owner of the Weight Watchers registered trademark.

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your best

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One hot potato

Turn a simple side into a lling meal by layering on the avors. by AMY GORin
TASTy ToPPERS
Savory tomato
Add 2 c baby spinach to the sun-dried tomatoes and cook just until wilted. The power veggie isnt just tasty; its bernutritious, thanks to bone-fueling vitamin K and immunity-helping vitamin A.

Lean green

Heat 2 tsp sliced herbed sundried tomatoes (packed in oil) in a nonstick pan. These avorful gems supply potassium, an electrolyte that helps control blood pressure.

Choose prosciutto over bacon to cut the fat in half. Cook 1 slice 1 to 2 minutes per side in a nonstick skillet, then crumble on top. Delish!

Crispy bite

TATER TIPS
Start here! Poke your spud with a fork before zapping.

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September /OctOber 2013 / Weight Watchers Magazine

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PHOTOGRAPHY: TRAvis RATHbOne; fOOd sTYlisT: ROscOe beTsil.

Potatoes are rich in ber, fullling 12 percent of your daily need. To make yours a nutritious powerhouse, start by choosing a medium Idaho potato (2" to 3" ) over a large oneand save 4 PointsPlus values. Microwave, then top with 1 Tbsp plain fat-free Greek yogurt, which has 2 g less fat than the same amount of sour cream. Load with 1 tsp antioxidant-rich chopped scallions, then pile on our nutritious add-ons (above). This nal masterpiece has just 7 PointsPlus values.

ENJOY RESPONSIBLY 2013 Anheuser-Busch, Michelob Ultra Light Cider, St. Louis, MO. Light Cider has 1/3 less cal. than an avg. of the leading regular hard ciders. 120 cal./serv. in light hard cider vs. 180 cal./serv. in an avg. of the leading regular hard ciders.

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A three-course meal for only 10 PointsPlus values? Absolutely, with these smart (and surprisingly nutritious!) American bistro picks.
by Rachel MeltzeR WaRRen, RD

Made to order
entre

appetizer

dessert

Shrimp cocktail
Unlike deep-fried popcorn shrimp, this appetizing starter is a nutrient-dense powerhouse, packed with 19 percent of your daily protein need. The shrimp also provide omega-3 fatty acids, which have anti-inammatory properties. Plus, they fulll a quarter of the weekly seafood intake recommended to help keep your heart healthy.
1.5 oz (6 medium) shrimp with 2 Tbsp cocktail sauce pointsplus value: 2

Portabella mushroom burger

Break from your burger routine by trading ground beef for a meaty mushroom. Portabellas provide a solid hit of potassium, which helps control blood pressure. Bypass the cheese slice in favor of creamy avocado (rich in heart-healthy fats). Then swap the roll for a toasted English mufn and fries for a side salad with arugula to add bone-fueling vitamin K.
2 oz Portabella with 1 English mufn, medium avocado, 1 c arugula pointsplus value: 5

Chocolate sorbet with berries

End your meal on a light, less-fat note with this ice cream alternative that boasts intense chocolate avor. Most orders come with three small scoops, so request a single one instead. Also ask for a side of fresh raspberries; they contain vitamin C, an antioxidant that helps your immune system function optimally.
IllustratIons: Mara louIse Cespon.

c sorbet with 1 Tbsp raspberries pointsplus value: 3

trending at your fave restaurant

Lunch or dinner out adds an average of 140 to 160 calories to the meal, according to the USDA. To keep calories in check, look for these nutritious menu options when placing your next order. Fresh produce A reason to visit an upscale restaurant: About 90 percent offer justpicked produce, says the National Restaurant Association. Local fruits and veggies are often more nutritious than imported varieties.

Low-cal items Restaurants are offering more and more low-calorie dishes. Of note: meals under 550 calories at Dennys and less than 590 calories at The Cheesecake Factory both good for an occasional splurge.

Fish dishes Step aside, tuna and salmon: Restaurants are broadening seafood offerings to include sh like Branzino (low-fat with a mild sweet avor) and Arctic char (high in omega-3s with a salmonlike taste).

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September/OCtOber 2013/ Weight Watchers Magazine

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your best

Nutrient all-stars
Scurvy, rickets and other diseases linked to nutritional deciencies are unfamiliar to many Americans, thanks to an abundant fortied food supply. still, you could be missing out on a few critical nutrients that don't garner much attention. In a review of 100-plus nutrients, researchers focused on ve daily nonnegotiables. While you most likely know about two of thember and calciumthe other three arent exactly household names. Take the quiz below, and turn the page for answers to get to know them better.

Do you know which vitamins and minerals are must-haves for staying healthy as you lose? These three should be on your radar. by Julie seguss

PHOTOGRAPHY: JAmes WORRell/GeTTY imAGes.

1 2 3

Im a mineral found in bananas, avocados and beets, and I can help improve blood pressure. I am
a. Fiber b. Potassium c. iron

Im found in such foods as salmon, tuna and eggs. You can also get a dose of me from UV rays. I am

a. Vitamin D b. Vitamin C c. Vitamin A

If youre vegan or vegetarian, you may have less of me in your diet. I can help keep your brain healthy as you age. I am
a. iron b. Folate c. Vitamin B12

How did you score? See p. 40.

Weight Watchers Magazine/ September/OctOber 2013

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35

WorldMags.net If you are serious about losing weight...

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The Weight Watchers App* puts the tools I need to lose weight right in the palm of my hand. Or in my purse, the bottom of my gym bag, the backseat of my car, between the sofa cushions.

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2013 Weight Watchers International, Inc., owner of the Weight Watchers registered trademark.

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WorldMags.net We Put Peanut Butter QUIZ ANSWERS: in your body comes from UV rays. 1. b Potassium Eating more But dont rely on sun exposure to get On A potassium-rich foods helps your ll, because sunbathing without neutralize sodium in the body. SPF puts you at risk for skin cancer, Healthier, This is critical, since sodium is one and wearing sunscreen reduces of the major causes of hypertension. production of D. Look to salmon Low Fat, (The typical American and swordsh for hefty consumes 3,400 mg doses; a 3-ounce serving Nutrient Low Calorie of sodium daily, know-how of either exceeds your signicantly more than Theres a reason daily recommendation. Diet! ber is a go-to the recommendation of

your best

Bettern Peanut Butter

85% Less Fat than Peanut Butter. Only 100 Calories Per Serving.

No saturated fats or trans fats All natural GMO free Gluten free and dairy free Tastes great OU Kosher certified And its pasteurized! Sold at Trader Joes, Whole Foods, Target, Shaws, Jewel, Bi-Lo and other select food stores For the store nearest you, go to www.betternpeanutbutter.com/sp
Also available in Low Sodium, Chocolate, Banana, and new Hot Pepper and Maple Bacon

for good health: less than 2,300 mg for It absorbs 3. c Vitamin B12 healthy adults.) Heres cholesterol as This vitamin all-star how it works: Potassium it moves through works with folate to helps lower your risk of you. Women hypertension by triggering ages 31 to 50 can make (and keep) red blood cells healthy. your kidneys to excrete meet the daily requirement Most Americans get excess sodium through (25 g) with enough vitamin B12 urine and sweat. However, beans, fruits through their dietas it is most Americans take in and veggies. found in a variety of foods only half the amount of from seafood, poultry and red meat potassium they require. to eggs, beans, nuts and yogurt. But if (See Potassium Power, below.) You need 4,700 mg daily youre 50 or older, look to additional sources. As we age, we lose the ability 2. a Vitamin D to absorb naturally occurring vitamin This vitamin has been grabbing B12 because the stomach produces headlines of late, given that less acid to properly break down the 42 percent of Americans dont get food its in, says David Grotto, RD, enough, according to a recent study in author of The Best Things You Can Nutrition Research. (Take particular Eat (De Capo Lifelong Books, 2013). note if youre African American Luckily, you can still reap the benets or Hispanic, as youre at a much with supplements and B12-fortied greater risk for deciencythough foods like cereals and tofu. The researchers arent sure why.) Vitamin fortied (or synthetic) form is well D helps absorb calcium, which keeps absorbedparticularly important as bones healthy. Its most prevalent (and you age since emerging research links cheapest!) available form is sunlight B12 with preserving mental function. You need 2.4 mcg daily up to 90 percent of the vitamin D

You need 600 IU daily

Potassium power
Heres how to get a days worth of this mighty mineral.
BreakfaSt 1 c fortied bran akes cereal (227 mg) with 8 oz nonfat milk (382 mg) 1 large banana (487 mg) 6 oz orange juice (372 mg) Lunch 2 c spinach (335 mg) with c rinsed and drained canned white beans (595 mg), c sliced cherry tomatoes (177 mg), 2 tsp olive oil (0 mg) and 1 tbsp lemon juice (16 mg) Snack 6 oz plain fruitavored nonfat yogurt (330 mg) 2 tbsp almonds (126 mg) Dinner 3 oz salmon (416 mg) 1 c steamed broccoli (331 mg) 1 medium baked sweet potato (542 mg) DeSSert 1 c melon (404 mg)

totaL* 4,740 mg
www.betternpeanutbutter.com/sp
Wonder Natural Foods Corp. Watermill NY 11976

Available online at

*Total days food has 28 PointsPlus values.

40

September/OctOber 2013/ Weight Watchers Magazine

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your best

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Pin in to w
amm yann h by mar

n spiratioto n i n a g y Creatins a craf t y wa oals. i board meet your g ers set and

A colorful corkboArd plastered with motivational photos and mementos is more than just a way to spruce up a bare wall. The board also makes you stop, think and visualize your goals. The images you choose to post become ingrained in your mind, providing a subconscious nudge to stay on track, says Melissa McCreery, PhD, a psychologist based in Bellingham, Washington. Ready to create your own board (or rethink a current one)? Read on to nd out if a real or virtual version is your best bet.

The board Use a bulletin or magnetic board to display the inspiring images you compile. What to post tailor your pinups to your personal weight-loss goal, says mcCreery. if you want to slim down for health reasons, post an image of a pretty necklace youll buy when you lower your cholesterol, and family photos to remind you of the people cheering you on. The benets strategic placement of your corkboard (next to the fridge or above your treadmill, for example) will help you think twice before dipping into the entire pretzel bag or choosing the couch over an early evening walk. Pin pointer a personalized board will resonate with you more than generic images, so add elements that represent you, such as a photo of your favorite walking path or a handwritten motivational mantra.

Private eye

Go social

What not to post erskinny

A note on pics of sup h micro celebs and models wit your middles: Keep them off d that we sho dy stu w ne board. A l at sfu ces suc women were less lly ua tin con en wh t igh losing we lrai a of exposed to a photo yourself thin model. Surround strong hy, alt with images of he d. tea ins women

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september / october 2013/ WEIGHT WATCHERS MAGAZINE

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PhotograPhy: Claire Benoist; ProP styling: norine smith.

The board Choose a virtual board on an online photo-sharing website such as Pinterest. What to post endless web pages of engaging images means theres no limit to what you can pin to your board. Be selective, though: scroll past the ourless chocolate cake image and instead pick the photo of the headstand

youre working toward in yoga class or a tank top that you want to get to show off your kettlebelltoned arms. The benets its quick, easy and free to create online inspiration boards. and knowing that friends, family and even strangers are viewing your pins could help boost your resolve. goal setting in a social environment makes you more accountable for what you post, says mcCreery. it feels good to show others how youre working towardand achieving your vision. Plus, seeing peoples encouraging comments on your pins (the color of that tank top would look great on you!) will spur you on. Pin pointer Download Pinterest to your phone so that whenever you feel your motivation agging, you can scroll through the images for an instant boost.

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Discover fresh and light modern potato sides ready in under 30 minutes. Visit potatogoodness.com

2013 United States Potato Board. All rights reserved.

Family Favorite Baked Fries

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your best

noSMuSh SaMMy

Tote your sandwich in a hard-shelled containerand upgrade that paper bag to an insulated, zippered version.

Packing your lunch is a nonnegotiable when youre looking to lose. These novel ideas will make mealtime a cinch. by SHARON LIAO
already bring your lunch to work, you should: In one recent study, those who prepped their midday meal lost 5 more pounds in a year than those who ate lunch out at least once a week. So why not boost your chances with these packhappy tips?

Brown-bag it!
No time to pack lunch every day? Stock up on Mondays: Use your lunch hour to shop for a weeks worth of ingredients to stash in the ofce fridge, such as wholegrain bread, low-sodium deli ham, prewashed greens, baby carrots, hummus and apples. With these lunch basics on hand, you wont be tempted by nearby delis and drivethrus, says Melissa Lanz, founder of meal-planning site thefresh20.com.

If you dont

Make it at work.

PHOTOGRAPHY: dieGO ceRvO /veeR.

Cooking in bulk saves timebut having the same lunch ve days in a row is no fun. Shake up your lunch repertoire by nding a coworker who wants to eat healthier, too. Discuss on Fridays which big-batch recipe (soups, stews, chili) each of you will make over the weekend, and portion out ve single-serve containers. Then swap meals two or three times a week. Too busy to cook? Trade an occasional half sandwich or piece of fruit with your pal.

trade like a kid.

If you feel left out when all your coworkers make lunch plans outside the ofce, heres a way to pack a healthy meal and still show team spirit: Bring an entre (say, a sandwich or salad) from home and eat it 30 minutes before you head out with your colleagues. Then treat yourself to one item, like a cup of vegetable soup or a small frozen yogurtand an extralarge helping of the latest ofce news.
45

Stay social.

Weight Watchers Magazine/ SEPTEMBER/OCTOBER 2013

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ADDICTION IS HOPELESS

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YOUR STORY CAN CHANGE SOMEONE ELSES

Share your story of recovery or message of hope with someone who needs to hear it. Visit drugfree.org and join The Hope Share.
The Partnership for a Drug-Free America, Inc.

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Snap out of your turkey-on-whole-wheat routine with a little inspiration from talented chefs across the country.

your best

lunch rut?
salads

sandwiches
Use whole-grain bread or tortilla of choice. Handheld Cobb Layer romaine lettuce and alfalfa sprouts with watercress, tomato, red onion and avocado slices on bread. Top with crumbled feta and low-fat ranch dressing.

bowls
Serve over whole grain of choice. Chicken Stir-Fry Place grilled chicken

Pick prewashed salad greens of choice. Salmon Nioise Top greens with grilled

Smokin Turkey Steak Yum! Mix greens with grilled Top bread with smoked turkey and avocado slices. Add pico de gallo or salsa. Minted Ham Layer low-sodium ham, top round steak, sliced red onion and diced tomato. Dress with sh sauce, lime juice, minced garlic and chili paste.

salmon, green olives, sliced boiled red potato and cherry tomatoes. Dress with Dijon mustard, lemon juice and olive oil.

radish and cucumber slices on bread. Top with torn fresh mint.

Little India Toss rinsed and drained canned chickpeas, cooked peas and plain fat-free yogurt with grains. Sprinkle with curry powder. Cherry Delight Top grains with

strips, shredded carrots and sliced water chestnuts on grains. Mix soy sauce, chili sauce and ground ginger powder for sauce.

Cheesy V-Burger On bread, place heated veggie burger, low-fat goat cheese, balsamic vinegar and olive oil.

Fresh Guacamole Toss greens with diced red onion, avocado, bell pepper and tomato. Add chopped scallions and fresh cilantro, rinsed and drained canned black beans and lime juice.

chopped celery stalk (including leaves), slivered almonds and dried cherries. Dress with lemon juice and olive oil.

EXPERTS: Brandi Evans, chef and blogger for branappetit.com; Michael Ferraro, executive chef of Delicatessen and Macbar in New York City; Ellie Krieger, RD, host of Food Networks Healthy Appetite and author of So Easy (Houghton Mifin Harcourt, 2012); Jeff Mahin, chef of M Street Kitchen and Stella Rossa Pizza Bar in Santa Monica, CA; Marc Murphy, chef and owner of Benchmarc Restaurants and Benchmarc Events in New York City; John Stage, founder and pitmaster of Dinosaur Bar-B-Que in New York City.

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SEPTEMBER/OCTOBER 2013 / Weight Watchers Magazine

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PHOTOGRAPHY: dAvid mAlOsH.

avoId a Soggy Salad

Pack dressings and other wet ingredients like sliced tomatoes in separate containers, as extra moisture will cause greens to wilt.

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walking special

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Hit it!

Your strolling days are over. Pushing your walking pace gets you to the nish lineand your goal weightfaster.
Your new walking game plan: Go faster. Picking up your clip is a win for weight loss, health and your busy schedule. Let us bring you up to speed. A HEALTHY PACE One of the hottest terms being tossed around the walking world is high-intensity interval training (HIT), or alternating between a brisk and easy pace. And theres a reason the workout is trending: Its a top-notch way to save time. A recent Journal of Physiology study found that three 30-minute HIT sessions are fast as efective as ve track moderate Increase your 60-minute exercise stints a walking speed week for decreasing gradually to diabetes risk and avoid injury; improving heart health. Plus, adding bump up bursts of speed can give your pace by your weight loss an edge. 10 percent HIT workouts can help each week. improve stamina so youll eventually be able to speed walk (or even jog!) for longer durations, increasing calorie burn. QUICK TIP If you think youve already mastered the brisk walk, the truth is you can almost always go faster. People naturally settle into a chatting pace, where they can walk and talk easily, says Lee Scott, founder of WoW Power Walking in Toronto. To reach the speed sweet spot, you need to push beyond this comfort zone. Worried you cant keep up? Our HIT interval workout on p. 56 is custom-made for your walking level. So go on and get moving!

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September/OCtOber 2013/ Weight Watchers Magazine

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PHOTOGRAPHY: cHRis fAnninG.

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,TM, 2013 Kashi Company

Theres a surprising way to get protein at breakfast: Kashi GOLEAN cereals. With protein, plus fiber, they help keep you full all morning. Try GOLEAN, and find out even more about protein at

KASHI GOLEAN cereals contain 13-20% DV of protein per serving; one large egg contains 13% DV of protein. GOLEAN helps increase fiber and protein intake as a part of a healthy, nutritious lifestyle. Diets high in protein (30% of total daily calories from protein) have been shown to help you feel full.

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walking special

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Walking Workout for All Whether youre a newbie or walking pro, choose the 30-minute routine that matches your level and perform the routine three times a week. Start with a 3-minute warm-up (such as lunges and jumping jacks) to prep your body and raise heart rate, then begin the workout. During the push periods, challenge yourself: On a scale of 1 (easy) to 10 (hardest you can go), your efort should feel like an 8 or a 9. During the recovery walks, take down your clip to an easy stroll.

Made for speed

Another way to speed up your walks? Grab some poles for this writer, it was love at rst step. by KARen AsP
Start with a 15-minute pole walk, adding two more minutes each day.

Rookie
30-sec push period 2-min recovery walk repeat 12 times

Regular
Give it a go

1-min push period

1-min recovery walk

repeat 15 times

Pro
1-min push period 30-sec recovery walk repeat 20 times

When i initially heard about nordic walking, i was skeptical. Walking with a set of poles on at terrain sounded, and looked, ridiculous. But, as someone who will try anything once, i decided to give it a shot. im a longtime cross-country skier, so I felt comfortable holding the poles and quickly caught on to the rhythmic motion while the sticks clicked out a one-twoone-two beat on the pavement. it was denitely faster than walking sans poles, and easier on my joints than jogging.

that the more i walked with poles, the more my body changed (not a surprise, as Nordic walking can burn up to 20 percent more calories than a regular stroll). The denition in my arms, core and legs became more pronounced, and my posture improved. i was hooked.

find your calling

A new body wasnt the only benet of nordic walking. When my husband and i chose not to have children, i had to deal with thoughtless remarks about my decision. At rst i struggled to nd an identity for myself in a society that places tremendous pressure on women to become mothers. But nordic walking helped give my life direction. Now I race competitively and even hold multiple titles, something Im ercely proud of. My neighbors are no longer puzzled when they see me walking with poles. in fact, theyre surprised to see me without them!

stick with it
i suddenly became self-conscious when i rst took to the streets with my poles back home. People gave me funny looks and asked if i had lost my skis. Determined not to let my embarrassment get the best of me, i turned up the volume on my iPod, smiled graciously and continued walking. it helped
the pole truth

Nordic poles are different from those used on the slopes. Consider fully adjustable ones, which are best for beginners. TRY: Leki instructor poles, $150, amazon.com.

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September/OCtOber 2013/ Weight Watchers Magazine

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PHOTOGRAPHY: cHRIs fAnnInG (wAlkInG).

Too Hot? Too Cool?

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2013 Select Comfort

your best

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House work
by karen asp

Forget pricey tness gear. Your new shape-up tools are all within arms reach.
This total-body workout uses household items that pull double duty as exercise equipment. Do three circuits three times a week on nonconsecutive days. Start with 12 repetitions of each exercise, and work up to 16 reps.

bathrobe tie
Works abs

heavy (3 lb) book

Works inner thighs, glutes, biceps

sit with knees bent, and hold tie taut with arms out in front at chest level. slowly roll back, one vertebra at a time, until halfway to the oor. return slowly to start position to complete one rep.
TIP as you progress, roll all the way to oor and lift arms overhead to touch oor.

paper plates
Works back, chest, core

start on hands and knees, with knees under hips, hands under shoulders and a paper plate under each hand. Contracting core, slowly slide plates away from you until arms are extended. slide arms back to start to complete one rep.
TIP this move works best if you perform it on a hard, smooth surface.

stand with feet about 36 inches apart, toes angled to sides. Hold book between hands, arms in front of thighs. Bend knees and lower until thighs are almost parallel with oor, making sure knees dont extend beyond toes. as you return to start position, curl book toward chest to complete one rep.

basketball
Works quads, glutes, triceps

trade up

here, more swaps to help you work up a sweat. not sure where to start? stream an online workout that uses the actual tness gear, but switch in these subs.

kettlebell > Laundry detergent bottle Hand weight > empty water bottle lled with sand Yoga mat > Nonslip rug pad stability cushion > Sofa cushion
Expert: stephanie Huckabee, a certied personal trainer in south Carolina.

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September/OCtOber 2013/ Weight Watchers Magazine

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illustrations: jason lee.

stand with feet together and hold basketball overhead with arms extended. Keeping left leg straight and core engaged, take a large step to the side as you bend right knee and lower body until right thigh is almost parallel with oor. simultaneously lower basketball behind head, keeping elbows in line with shoulders. Press off right foot and return to start position. repeat on left side to complete one rep.

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My frst day with FlexPen was the last day I used vial and syringe.

FlexPen is a discreet, preflled, dial-a-dose insulin pen. No need to draw from a vial or carry a cooler.*

FlexPen . Insulin delivery my way.

Find your FlexPen co-pay cost at MyFlexPen.com

Individual results may vary.

Indications and Usage

What 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.

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.

Important Safety Information

Who should not use NovoLog ? NovoLog is a prescription medication. Do not use NovoLog if your blood sugar is too low (hypoglycemia) or you are allergic *Once in use, NovoLog FlexPen must be kept at room temperature to any of its ingredients. below 86F for up to 28 days. What should I tell my health care provider before taking NovoLog ? About all of your medical conditions, including liver, kidney, or heart problems. Needles are sold separately and may require a prescription in some states. If you are pregnant, breastfeeding, or plan to do either. If you need assistance with prescription drug About all prescription and nonprescription medicines you take, including supplements, costs, help may be available. Visit pparx.org as your dose may need to change. How should I take NovoLog ? or call 1-888-4PPA-NOW. Eat a meal within 5 to 10 minutes after using NovoLog , a fast-acting insulin, to avoid low blood sugar. Do not inject NovoLog if you do not plan to eat right after your FlexPen and NovoLog are registered trademarks of Novo Nordisk A/S. injection or bolus pump infusion. 2013 Novo Nordisk Printed in the U.S.A. 0413-00014573-1 June 2013 Do not mix NovoLog with any other insulin when used in a pump or with any insulin other than NPH when used with injections by syringe. Bring this coupon to your pharmacy for instant savings. Do not change your dose or type of insulin unless you are told to by your health care provider. Instant savings up to $25* on FlexPen Do not share needles, insulin pens, or syringes. Check your blood sugar levels as directed by your health care provider. RxBIN: 610524 RxPCN: Loyalty Issuer: 80840 What should I consider while using NovoLog ? RxGRP: 50775705 ID: 039843882 Alcohol, including beer and wine, may affect your blood sugar. Patient information: Be careful when driving a car or operating machinery. You may have difculty Redeem for product when accompanied by a valid, signed prescription form of FlexPen . If you have any questions regarding the benets, please call 1-877-264-2440. concentrating or reacting if you have low blood sugar. Talk to your health care provider Pharmacy information: if you often have low blood sugar or no warning signs of low blood sugar. Submit transaction to McKesson Specialty Not valid for patients participating in Medicare, What are the possible side effects of NovoLog ? Arizona Inc by using BIN 610524 Medicaid, or any other federal or state similar Low blood sugar, including when too much is taken. Some symptoms include programs and where prohibited by law If primary coverage exists, input voucher sweating, shakiness, confusion, and headache. Severe low blood sugar can cause information as secondary coverage and For questions regarding claim transmission, unconsciousness, seizures, and death. transmit using the COB segment of the NCPDP call the McKesson helpdesk at Serious allergic reactions may occur. Get medical help right away, if you develop a rash transaction. Applicable discounts will be 1-877-264-2440 (8:00 AM 8:00 PM EST, displayed in the transaction response Monday Friday, excluding holidays) over your whole body, have trouble breathing, a fast heartbeat, or sweating. Other side effects include injection site reactions (like redness, swelling, and itching), *Off your rst Novo Nordisk FlexPen prescription. skin thickening or pits at the injection site, swelling of your hands and feet, if taken McKesson Specialty Arizona Inc Scottsdale, AZ 85251 Patent Pending. with thiazolidinediones (TZDs) possible heart failure, vision changes, low potassium in your blood, and weight gain. WorldMags.net

Please see Brief Summary of Prescribing Information on next page.

 The greatest blood sugar lowering effect is between 1 and 3 hours after the injection or infusion. This blood sugar lowering lasts for 3 to 5 hours. While using NovoLog you may have to change your total dose of insulin, your dose of longer-acting insulin, or the number of injections of longer-acting insulin you use. Pump users given NovoLog may need Patient Information to change the amount of total insulin given as a basal NovoLog (N-v-log) infusion. (insulin aspart [rDNA origin] Injection) This is a BRIEF SUMMARY of important information Do not mix NovoLog : with any other insulins when used in a pump about NovoLog . This information does not take the place with any insulins other than NPH when used with of talking to your healthcare provider about your diabetes injections by syringe or your treatment. Make sure that you know how to manage your diabetes. Ask your healthcare provider if you have any If your healthcare provider recommends diluting NovoLog, questions about managing your diabetes. follow your healthcare providers instructions exactly so that you know: Important: How to make NovoLog more dilute (that is, a smaller Know your insulin. Do not change the type of insulin you number of units of NovoLog for a given amount of use unless told to do so by your healthcare provider. The liquid) and amount of insulin you take as well as the best time for you to How to use this more dilute form of NovoLog. Do not take your insulin may need to change if you take a different use dilute insulin in a pump. type of insulin. Inject NovoLog into the skin of your stomach Make sure you know the type and strength of insulin area, upper arms, buttocks or upper legs. prescribed for you. NovoLog may affect your blood sugar levels sooner if you inject it into the skin of your stomach area. Never What is NovoLog ? inject NovoLog into a vein or into a muscle. NovoLog is a man-made insulin that is used to control Change (rotate) your injection site within the high blood sugar in adults and children with diabetes chosen area (for example, stomach or upper mellitus. arm) with each dose. Do not inject into the exact same spot for each injection. Who should not use NovoLog? If you take too much NovoLog, your blood sugar Do not take NovoLog if: may fall low (hypoglycemia). You can treat mild Your blood sugar is too low (hypoglycemia). low blood sugar (hypoglycemia) by drinking or eating You are allergic to anything in NovoLog. See the end of something sugary right away (fruit juice, sugar candies, this leaet for a complete list of ingredients in NovoLog. or glucose tablets). It is important to treat low blood sugar Check with your healthcare provider if you are not sure. (hypoglycemia) right away because it could get worse and Tell your healthcare provider: you could pass out (become unconscious). If you pass about all of your medical conditions. Medical out you will need help from another person or emergency conditions can affect your insulin needs and your dose of medical services right away, and will need treatment with NovoLog. a glucagon injection or treatment at a hospital. See What are the possible side effects of NovoLog? for more if you are pregnant or breastfeeding. You and information on low blood sugar (hypoglycemia). your healthcare provider should talk about the best way to manage your diabetes while you are pregnant If you forget to take your dose of NovoLog, your or breastfeeding. NovoLog has not been studied in blood sugar may go too high (hyperglycemia). nursing women. If high blood sugar (hyperglycemia) is not treated it can lead to serious problems, like loss of consciousness about all medicines you take, including (passing out), coma or even death. Follow your healthcare prescriptions and non-prescription medicines, vitamins providers instructions for treating high blood sugar. Know and herbal supplements. Your NovoLog dose may your symptoms of high blood sugar which may include: change if you take other medicines. increased thirst fruity smell on the breath if you take any other medicines, especially ones commonly called TZDs (thiazolidinediones). frequent urination drowsiness if you have heart failure or other heart problems. loss of appetite a hard time breathing If you have heart failure, it may get worse while you take high amounts of sugar and ketones in your urine TZDs with NovoLog. nausea, vomiting (throwing up) or stomach pain Know the medicines you take. Keep a list of your Check your blood sugar levels. Ask your healthcare medicines with you to show your healthcare providers when provider what your blood sugars should be and when you you get a new medicine. should check your blood sugar levels. Your insulin dosage may need to change because How should I take NovoLog? of: Only use NovoLog if it appears clear and colorless. There illness change in diet may be air bubbles. This is normal. If it looks cloudy, stress other medicines you take thickened, or colored, or if it contains solid particles do not change in physical activity or exercise use it and call Novo Nordisk at 1-800-727-6500. NovoLog comes in: What should I avoid while using NovoLog? 10 mL vials (small bottles) for use with syringe Alcohol. Alcohol, including beer and wine, may affect 3 mL PenFill cartridges for use with the Novo Nordisk your blood sugar when you take NovoLog. 3 mL PenFill cartridge compatible insulin delivery Driving and operating machinery. You may have devices and NovoFine disposable needles. The cartridge difculty concentrating or reacting if you have low blood delivery device can be used with a NovoPen 3 PenMate sugar (hypoglycemia). Be careful when you drive a car or 3 mL NovoLog FlexPen operate machinery. Ask your healthcare provider if it is alright to drive if you often have: Read the instructions for use that come with low blood sugar your NovoLog product. Talk to your healthcare provider if you have any questions. Your healthcare provider should decreased or no warning signs of low blood sugar show you how to inject NovoLog before you start taking it. What are the possible side effects of NovoLog? Take NovoLog exactly as prescribed. You should eat a meal within 5 to 10 minutes after using NovoLog to Low blood sugar (hypoglycemia). Symptoms of low blood sugar may include: avoid low blood sugar. sweating blurred vision NovoLog is a fast-acting insulin. The effects of trouble concentrating or confusion NovoLog start working 10 to 20 minutes after injection dizziness or lightheadedness hunger or bolus pump infusion. shakiness slurred speech Do not inject NovoLog if you do not plan to eat tingling of lips and tongue fast heart beat right after your injection or bolus pump infusion.

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anxiety, irritability or mood changes headache Severe low blood sugar can cause unconsciousness (passing out), seizures, and death. Know your symptoms of low blood sugar. Follow your healthcare providers instructions for treating low blood sugar. Talk to your healthcare provider if low blood sugar is a problem for you. Serious allergic reaction (whole body reaction). Get medical help right away, if you develop a rash over your whole body, have trouble breathing, a fast heartbeat, or sweating. Reactions at the injection site (local allergic reaction). You may get redness, swelling, and itching at the injection site. If you keep having skin reactions or they are serious talk to your healthcare provider. You may need to stop using NovoLog and use a different insulin. Do not inject insulin into skin that is red, swollen, or itchy. Skin thickens or pits at the injection site (lipodystrophy). Change (rotate) where you inject your insulin to help to prevent these skin changes from happening. Do not inject insulin into this type of skin. Swelling of your hands and feet Heart Failure. Taking certain diabetes pills called thiazolidinediones or TZDs with NovoLog may cause heart failure in some people. This can happen even if you have never had heart failure or heart problems before. If you already have heart failure it may get worse while you take TZDs with NovoLog. Your healthcare provider should monitor you closely while you are taking TZDs with NovoLog. Tell your healthcare provider if you have any new or worse symptoms of heart failure including: shortness of breath sudden weight gain swelling of your ankles or feet Treatment with TZDs and NovoLog may need to be adjusted or stopped by your healthcare provider if you have new or worse heart failure. Vision changes Low potassium in your blood (hypokalemia) Weight gain These are not all of the possible side effects from NovoLog. Ask your healthcare provider or pharmacist for more information. Call your healthcare provider for medical advice about side effects. You may report side effects to FDA at 1-800-FDA-1088. NovoLog ingredients include: insulin aspart zinc glycerin phenol metacresol sodium chloride disodium hydrogen phosphate dihydrate water for injection All NovoLog vials, PenFill cartridges and NovoLog FlexPen are latex free. More detailed information is available upon request. 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

Date of Issue: March 9, 2013 Version: 12 Novo Nordisk, NovoLog, PenFill, FlexPen, NovoPen, NovoFine, and PenMate 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. 6,582,404; 6,004,297; 6,235,004, and other patents pending. PenFill is covered by US Patent No. 5,693,027. Manufactured by: Novo Nordisk A/S DK-2880 Bagsvaerd, Denmark 2002-2013 Novo Nordisk 0313-00014301-1 April 2013

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your best

Whats the point?

Stretching elongates muscles, giving joints greater mobility and allowing you to move with grace and ease.

Stretch it out
When it comes to getting t, stretching tends to play second ddle to aerobic activity and strength training. But if you think exibility exercises are a waste of time, hear us out: Stretching helps keep muscles limber as you age, minimizing uncomfortable stiffness while maintaining your agility and balance. Whether youre walking a 5K or simply reaching for your purse in the backseat of the car, stretching reduces your risk of injury, explains Jay Blahnik, author of Full-Body Flexibility (Human Kinetics, 2010). But forget everything your PE teacher taught you about how to stretch: The most recent rules for improving exibility are easier, more effective and safer. Heres what you need to know.

Keeping your body as nimble as your mind isnt a stretch if you follow these three new rules for boosting exibility.

stretch wisely The latest

PHOTOGRAPHY: cHRis fAnninG.

thinking is to limber up before a cardio class or long hike with dynamic stretches, which move your body in a way that engages the same muscles your workout will target. This active style of stretching helps improve exibility and blood ow while slowly warming up muscles, making it a good pre-workout choice, says Blahnik. So what about the static stretches you did in school, which require holding a stretch in a set position? Save them until after your workout, when muscles are warmed up. In fact, performing static stretches before exercising may increase your chance of injury more than not stretching at all, says Blahnik. Prior to exercising, perform 3 minutes of dynamic stretches. Joggers can try squats and butt kicks (bringing heels back to touch buttocks one at a time), for example, while tennis players can do arm circles and lunges.

sneak it in People tend to

think stretching needs to be a total workout in and of itself (like yoga or Pilates) to be efective. But even short stretch breaks can ease muscle tension and improve range of motion and posture while energizing your body. Twice a day, such as when you get out of bed or up from your desk, perform a series of gentle stretches to ease stifness where you feel it most. Try pelvic tilts, hip circles and shoulder rolls, aiming for 10 to 12 reps of each.

dont push it Never bounce or push a stretch too far. Instead, move through your stretches slowlythey should feel challenging but not uncomfortable. Youll notice mild tension when you hit the stretching sweet spot; if youre doing static stretches post-workout, hold each one for 20 to 30 seconds.

Muscles feeling tight after too much computer time? Click to weightwatchers.com/workmoves for soothing stretches you can do right at your desk.
Weight Watchers Magazine/ September/OctOber 2013

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WorldMags.net
We got rid of our old clothes when they got too big.

success
Were focused on keeping the weight off. Why would we need them again?

secrets
Before

Karen Q. age: 57 ht: 5'4" lost: 42 lb* how: meetings

Jim Q. age: 59 ht: 5'9" lost: 48 lb* how: meetings

Twice the fun

as told to Lisa M. Gerry Jim: Karen

PHOTOGRAPHY: PHiliP fRiedmAn; HAiR: miCHAel JOHnSOn; mAKeUP: BiRGiTTe PHiliPPideS; mAniCURe: KellY BABeR; fASHiOn STYlinG: CHRiSTine BiBBO-HeRR.

* People following the Weight Watchers plan can expect to lose 12 lbs/wk.

used to go to the amusement park together in my convertible, and on the way home wed stop at the ice-cream shop and share a banana split. It was all very romanticand caloric, too. Karen: We got married 39 years ago, and we were very happy with our weight thenwe were thin! J: After we wed, we kept going to get ice cream, but before long, we each wanted our own banana split. Over the years, we gradually put on weight. K: Wed been talking about trying to lose for several years. We would say, OK, January 1, were going to start. And we never followed through. But when I went for my annual checkup in August 2011, my doctor told me that I was 50 pounds overweight,
September/OctOber 2013

and I have known each other since we were kids. She was my neighbor and my rst date. We

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success

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Lipid breakdown
if you think the only way to reduce your cholesterol is to pop a pill, drop excess weight and up your intake of cholesterol-lowering foods like oatmeal, then add one more to-do to your list: The latest research suggests resistance training can help ght high cholesterol (or lipids). in fact, a 2012 study at the University of Navarra in spain found that those participants who followed a protein-specic meal plan (protein-rich foods comprised less than 22 percent of their days total calories) coupled with resistance training reaped the greatest reductions in their bad artery-clogging LDL and total cholesterol levels, versus those taking in a higher (greater than 22 percent daily) protein amount. yet heres the interesting point: The researchers concluded that the resistance training was the pivotal factor for cholesterol reduction. More research is needed to conrm these ndings, but this is a good start. The truth is, many peoples cholesterol levels tend to respond to dietary and exercise changes, says Tracy stevens, MD, a cardiologist at saint Lukes Mid america Heart institute in Kansas City, Missouri. and even if you dont see signicant weight loss right away, exercising regularly, particularly with strength-training, can likely cause your lipid numbers to improve, she says. One caveat: About 1 in 500 people have a genetic risk factor for high cholesterol, according to the U.s. National Library of Medicine. if youre in this groupor arent seeing sufcient benets from lifestyle measures alonetalk to your doctor about whether you would benet from taking a statin drug. Overall, statins reduce the risk of stroke and heart attack, Dr. stevens notes.

and my cholesterol was too high. He said if I didnt do something, I would have to go on medication. J: Meanwhile, I was already on meds for my cholesterol and sufering from sleep apnea. Also, we have two children and four grandchildren, and we wanted to be able to spend time with them in our later years. So, in 2011, we decided to join

have you found success? send your story, photos and hometown to wwmsuccess@ weightwatchers.com.

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PHOTOGRAPHY: iSTOCKPHOTO.

K: Now losing has become a family afair. A month after we joined, our daughter, whos 36, followed suit. Then, my sister and brother-in-law signed on, too. Having so many family members on board made the holidays easier. In fact, at our rst Thanksgiving on Program, all of the dishes were made using Weight Watchers recipes. At rst, my son missed my buttery mashed potatoes, but the new versionmade with less butter and roasted garlic flying high was a hit. Jim gained a daring hobby in his 40s: J: Losing with our He began piloting small aircraft daughter helped us become and Karen was his copilot. But that more active, too. She even changed once they got heavier. convinced Karen to run a When we started needing more half marathon with her! runway to take off in our airplane, K: I used to run years ago, we knew it was because of our weight, Jim says. The same was true before I started WW, but I of their motorcycle rides together: was no longer exercising. I worried that the bike wouldnt be I couldnt even run 20 able to hold both of us, says Karen. feet when I rst started Now 90 pounds lighter, the couple training. But my daughter has once again embraced their and I trained all winter, daredevil lifestyle. Jim recalls their and we ran our rst latest motorcycle adventure: We recently rode through the Black Hills half marathon in April. of Sturgis in South Crossing the nish line Dakota. It was was a fantastic feeling. magical. J: Back in my 30s, I loved to runI completed six marathons. But in recent years, I opted for sedentary WW, and Karen and I were excited activitieslike banjo playing and from the get-go. spending time on the computer. K: It seemed like a program we Now I love to hike, bike and canoe. could stick with for life. At rst, K: As for our health, we relied pretty heavily on frozen our cholesterol is in check, prepackaged meals. Then I started and Jims been of his meds experimenting with one new for about a year. recipe every week. You know what else? Were both J: I looked forward to trying more positive people, because Karens dishes from the WW we feel terric. cookbooksgrilled Cuban chicken with black bean and mango salsa J: We look better in our clothes, became one of our favorites. I was too. I can actually t into my amazed that we were eating food leather jacket from high school! that tasted so good and we were I dug out my bell-bottoms, but still able to lose weight. Karen wont let me wear those.

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success

Before

Angelica M. age: 47 ht: 5'10" lost: 29 lb* how: meetings

There are no extremes in my life anymore. Ive nally found a healthy balance.

Passion play
as told to Lisa M. Gerry

I grew up in a traditional Dominican household. My mom was a great cook and we ate all the time. She made
fatty and starchy staples like her sugar-fried chicken and double-fried plantains. While my brother played sports after school, I came home and helped my mother with housework, so I was far less active. At 5'10", I was always the tallest and heaviest of my friends and cousins. As a teenager, I lost weight the unhealthy way, using diet pills. I even developed an eating disorder for a short time. In my twenties, I made a New Years resolution to try Weight Watchers, and I found great success. Around the same time, I discovered step aerobics. I had hated exercising, but the music made the routines feel like dancing, so I kept going back. I developed a passion for step and began teaching classes. Soon after, I started a job in New York City and faced a 90-minute commute each way. My job was very stressful and the hours were long. I started gaining weight as a result. Having my rst child didnt help matters.
September/OctOber 2013

PHOTOGRAPHY: PHiliP fRiedmAn.

* People following the Weight Watchers plan can expect to lose 12 lbs/wk.
anGeLica Lost weiGht on a prior weiGht watchers proGraM and PointsPlus.

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Now 100 calories per serving

A slice of un-guilty pleasure.

Enjoy the decadent taste of Silk Pure Almond Dark Chocolate almondmilk smooth, creamy dark chocolate with a hint of almonds. Now at 100 calories per serving and 50% more calcium than dairy milk, you can have your chocolate and drink it, too.

Silk Pure Almond almondmilk has 45% DV of calcium; typical dairy milk has 30% DV. Dairy data from USDA National Nutrient Database, Release 25.

Silk Pure Almond just got lighter.

Your favorite almondmilk taste is now even better. Enjoy creamy Silk Pure Almond Light Vanilla for 60 calories a serving or delicious Silk Pure Almond Light Original for just 40 calories.

Recipes, coupons and more at Silk.com and

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WorldMags.net
At age 40, I had my second. Bigger than ever after the baby was born, I pulled my back out at the gym and was injured for three months. It was the most depressed Ive ever been. I decided to try WW again, after recruiting friends and family to join with me. We all tracked our intake diligently and, with their support, everything clicked! I also gained control of my emotions. In the past, if I had a bad day at work, I would head home in a bad mood and eat, hoping it would make me feel better. Eventually, I started exercising after work instead, which helped me reach my goal in 2006. Whats even better, I havent had back problems since! My passion for healthy living led me to become a Leader and teach a group tness class on the weekendsboth while holding down a full-time job.

success

Spinal trap
Got back pain? if so, and youre wary of exercising, consider this: in a recent study involving 1,224 adults, researchers at the Finnish institute of occupational health in helsinki found that people with abdominal obesity (the apple-shaped pattern) had a 70 percent higher risk of developing radiating low-back pain that can spread into the legs than those with normal waist circumference. whats more, those who were obese and sedentary were three times more likely to experience back pain. excess weight seems to put a greater amount of pressure on the spine and accelerates the normal degeneration, says Mehul J. desai, Md, the director of pain medicine and non-operative spine services at the George washington University hospital in washington, dc. plus, the more weight you have in the front of your body, the more it pulls your spine out of its proper alignment, placing strain on the lower back. so, whats the solution in this seemingly no-win situation? start losingeven as little as 5 percent of your current weight. Theres no rule about how much you need to lose, but every bit helps, says Jeffrey Gross, Md, a clinical associate professor of rehabilitation medicine at the new york University school of Medicine. while youre slimming down, low-impact aerobic exercise like walking or poolbased activities and corestrengthening exercises can help reduce back pain. strong core muscles act something like shock absorbers to dissipate the force of gravity [on the spine], dr. Gross says. its a twofer: tone your abs and ease your back pain.

SO MUCH MORE

JUICE

than

famIly maTTers
When I joined WW, I cooked two meals every night: One for my family, and one for me. But as I started using WW cookbooks to experiment with new recipes, my husband and kids became open to trying my tasty dishes. I also created a light version of my moms plantain casserole, using sweet plantains, low-fat cheese and ground turkey. Now, I cook one meal, and we all enjoy it together as a family.

Silk Fruit&Protein. A delicious, protein-packed fruit juice blend with an excellent source of calcium and vitamin D.

Eventually, I asked myself a lifechanging question: Why am I doing the fun work only three hours a week? I resigned from my high-stress job and made leading meetings and teaching group tness classes my lifes work and Ive never looked back! Over the past few years, I lost my mother and my mother-in-law to cancer, so my focus has shifted from losing weight to living healthier. Theres so much I love about my life now, and I want to be around for a long time to experience it. Fortunately, Im able to share what Ive learned over time with other members who have similar concerns.
Love these looks? Go to our shopping guide, p. 118, for more info.

Weight Watchers Magazine/ September/OctOber 2013

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*Silk F&P has more protein, calcium and vitamin D than typical unfortied orange juice. Orange juice data from USDA Nutrient Database, Release 25.

success

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Losing in Boston
i have struggled with my
weight since my teens, but I reached an all-time high in 2009 after having hernia surgery. I was bedridden for two weeks and couldnt take care of my family or myself. After that, I joined WW. My rst big change: I started walking during my lunch hour in the scenic Seaport District. Since reaching my goal in 2011, Ive embraced Bostons rich culture more than ever. Heres how:

How one member used her smarts to shed 75 pounds and gained a new appreciation for her hometown. as told to Katerina GKionis

chowder down
i regularly need a seafood fix, so i

Legal sea Foods, legalseafoods.com.

family rst i want my kids to love fitness,

last September, I took them along in the stroller for the one-mile Boston Heart Walk on the Charles River Esplanadea park that stretches the length of the river. I look forward to this year when theyll be able to walk it!
so

2013 Boston heart walk, bostonheartwalk.org.

cyber chic
i now love to shop on this

* People following the Weight Watchers plan can expect to lose 12 lbs/wk.
sarah Lost weiGht on a prior weiGht watchers proGram and PointsPlus.

Before

Sarah O. age: 36 ht: 5'4" lost: 75 lb* how: meetings

posh Bostonbased site that sells discount designer clothing. When I purchased a Laundry by Shelli Segal sweater dress in size Large, I was ecstatic!
rue La La, ruelala.com.

39 miles of waterfront paths and a 2.5-mile Freedom trail help make Boston the thirdttest city in the u.s.

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PHOTOGRAPHY: MASSIMO BORCHI/CORBIS (BOSTON); GETTY IMAGES (CHOWDER, FRANKLIN). SOuRCE FOR PuLLOuT: AMERICAN COLLEGE OF SPORTS MEDICINES 2012 AMERICAN FITNESS INDEx.

traded my former go-to fried clams for avorful and lling broiled scallops. Still, occasionally I splurge on a creamy cup of New England clam chowder, and savor every spoonful!

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success breast cancer 411

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Saved by the scale

as told to Katerina GKionis In November 2006 when I was 37, I had my annual mammogram, and there was no sign of cancer. Around the same time, I was feeling unhappy with the way I looked. I had been yo-yo dieting all my life and was still getting used to being a working mom (my kids were 5 and 6 at the time). So I joined WW, and followed the Program to a tee. Before long, I began losing weight! Then one day during a conversation with my husband, I crossed my arms and felt a lump Before under my right breast. I immediately called my Debbie G. age: 4 4 ht: 5'7" doctor, who prescribed lost: 40 lb* a digital mammogram, how: meetings which was followed by a breast MRI, an ultrasound and biopsies. A few days later, the day of my childrens joint birthday party, I found out I had stage 1 triple positive breast cancer my cancer cells had receptors for estrogen, progesterone and HER2 proteins. It was one of the most challenging days of my life. I smiled for the party guests, but inside I was an emotional wreck. How did a tumor suddenly appear just ve months after my mammogram? The doctor doubted that it could have formed that quicklythe lump was probably there all along, masked by the fatty tissue in my breasts.
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Breast cancer runs in the familymy mother was diagnosed at age 31.

Is there a vitamin that protects against breast cancer? new research shows that adding vitamin d to your diet may do just that. in a study involving nearly 1,200 women in China, those with the highest blood levels of vitamin D had a signicantly lower risk of breast cancer than those with the lowest levels. Consider this yet another good reason to get the recommended intake every day.

September/OCtOber 2013/ Weight Watchers Magazine

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PhotograPhy: Coral Von Zumwalt; hair and makeuP: aisha massaC; Fashion styling: alyssa dineen.

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My grandchildren dont know about breast cancer. My grandchildren dont know how hard Ive fought. But my grandchildren know that Im here.

I AM SUSAN G. KOMEN.

Alantheia Pea was diagnosed with breast cancer just after learning that both of her daughters were pregnant. And everything shed been looking forward to became everything she was going to miss. But a non-prot centerlocally funded in part by a grant from Susan G. Komencovered Alantheias mammograms, mastectomy and reconstructive surgeries. So today, shes spending lots of time babysitting.

To lend your support, donate by texting KOMEN to 90999 or visit komen.org

For nancial information, please visit ww5.komen.org/donate/disclosurestatement.html.

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success breast cancer 411

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Learning to prioritize was the key to my success.

Theres a good chance that if I hadnt lost weight, the lump would have gone undetected. I wasnt on the Program
during my mastectomy and subsequent treatment of chemotherapy, Herceptin (a drug used for my type of cancer) and reconstructive surgeries. But I drank water consistently, and every day that I had energy, I walked for 3045 minutes. If I started feeling weak, I stopped (I learned to listen to my body). Thanks to the healthy routines Id established, I was in good shape to tolerate the chemo. Plus, I never lost sight of my goal: to become a Lifetime Member. In 2011, once my health had stabilized, I rejoined WW. I decided to try the Simply Filling technique. I was losing weight for my health this time, so eating Power Foods exclusively, such as grapefruit and Greek yogurt, made sense. I carved out time for classes at the gym, like kickboxing and body sculpting. I realized that if I wasnt taking care of myself, how could I be there for my family? In spite of my positivity, I had setbacks: The cancer had triggered early-onset menopause (with such symptoms as uncomfortable night sweats), and I was laid of from my job in pharmaceutical sales. But I persevered and became a Lifetime Member in 2012. Now I have my health, a supportive family and a new job. What more could a woman ask for?

my rock
My husband maintained control of our family. He assured me that everything was going to be OK.

a few laughs
I had to keep my spirits up for my two kids, so I watched funny movies and sitcoms like Curb Your Enthusiasm.

good friends
They delivered dinners to our home and set up playdates for my kids, and even went with me to my chemo sessions.

3 ways to Lower the odds

1 Get rid of the gut. Heres a good reason why: The more body fat you have, especially around the abodomen, the more active estrogen your body makes, which can stimulate breast tumor growth, explains Victoria Seewaldt, MD, director of the breast cancer early detection program and a professor of medicine at Duke University. It can also increase the risk for triple negative breast cancer, a particularly aggressive form, she notes. Higher blood insulin levels can heighten your chances as well. The good news: Shedding those pounds can reduce your risk of breast cancer at any stage of life. 2 Stay t. You dont have to run marathons for your breasts to benet from tness. Walking briskly for 30 minutes ve times a week can reduce your risk of breast cancer by 18 percent, according to research from the Fred Hutchinson Cancer Research Center in Seattle. Exercise can also lower estrogen levels in premenopausal women and boost your bodys immune function, which helps combat the growth of abnormal cells. If you do get diagnosed, you have a much higher chance of survival if you exercise regularly, Dr. Seewaldt says. 3 Get screened. Mammograms are a must for women of any size. At times, it is harder to image all the tissue in very large breasts, notes Dr. Seewaldt, but since it tends to be more fatty and less dense, its usually easier to read the image. However, obese women are up to 21 percent less likely to get a mammogram, reports a review in the Journal of General Internal Medicine. Scheduling regular screenings increases the likelihood of catching the disease in its earliest stage when theres a 93 percent chance of survival, says the American Cancer Society.

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Whats

got to do with it?

Plenty, when it comes to weight loss. Recent research shows that the health of your relationships to food, friends and yourselfis critical for success.

But lets face it: Relationships take work.

Still, you probably give more thought to choosing an outt every day than to strengthening the bonds that directly impact your health, happiness and, yes, the number on the scale. Three areas where you could use a little relationship therapy: the way you relate to food , your signicant other and, last but not least, your body.
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Ready to commit? Heres how to live healthynow and forever.

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he loves me... sorry, but those sweet nothings are just the carbs talking.

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PHOTOGRAPHY: GeTTY imAGes.

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Even when hes bad for you, you just cant let him go. No, were not talking about your ex. We are talking about food! Its time to call a truce and make peace with your plate once and for all.
by STAcey colino | illustrations by cAiTlin-MARie MineR

As far-fetched as it sounds, romantic relationships arent all that different from those you have with food. Some liaisons are healthy, balanced and forgiving, while others well, its complicated. And just as youve analyzed every aspect of your love life, its important to take the same approach with the contents of your fridgeespecially if your goal weight has been playing hard to get lately. The rst step is to identify what relationship status you have with food. To do so, simply nd which of the following three responses best completes this sentence: Im most likely to reach for a pint of ice cream... Then read on for your Rx.

Im most likely to reach for a pint of ice cream...

...afer a blow up with someone close to me.

Your status Dependent

If highly charged, confrontational situations (like heatedarguments with your spouse or a coworker) lead you to eat uncontrollably, your emotions are denitely the alpha in the relationship. For you, food provides a shortterm way of calming unpleasant feelings, psychologically and biologically. Besides serving as a distraction, eating can light up the pleasure centers of the brain, which eases feelings of distress in the moment, explains Michael Lowe, PhD, professor of psychology at Drexel University in Philadelphia. The trouble is, eating when youre anxious, angry or even bored doesnt solve anything, and in turn, can create

new problemssuch as packing on extra pounds. love Rx The link between your emotions and food choices isnt always obvious, so keep a food journal. For each meal and snack, jot down any recent events that have caused you distress and note how youre feeling when you eat. After a week, review your entries. You may discover that the research you are doing for your job search or your teens college admission process is causing you to visit the fridge frequently, whether youre stressed about the nancial implications or the adjustments that will come with the change. The next time youre engaged in a stressful activity, make a point to sit next to the fruit (not the candy) bowl, or talk to a friend who has already been through a similar process to ease your nerves.

Weight Watchers Magazine/ September/OCtOber 2013

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Im most likely to reach for a pint of ice cream...

...when I dont carefully plan what I am going to eat.

Your status Passive
You have a go-with-the-ow attitude toward food because you tend to eat whats around you when the desire strikes. But what youre really doing is relying on external cueslike the presence of foodto dictate when or what you eat. For example, rather than taking the time to prepare a bowl of oatmeal and fruit for breakfast, you reach for a croissant from the meetingroom tray without thinking twice. The result: You end up eating whats convenient, whether or not its healthy. Or you skip meals, then overeat. Because little forethought is given to this relationship, your food choices are at the mercy of how your day progresses, says Robert Kushner, MD, an obesity treatment specialist at the Northwestern University Feinberg School of Medicine in Chicago. And, lets be honest, the less foresight you give to eating healthfully, the more likely you are to snatch up a second pastry. love Rx To reclaim control, you need to embrace the idea of planning ahead with two simple steps: First, schedule ve minutes every night to write out what youll eat for meals and snacks the next day. (If you know youll be going out for a meal, browse the dinner menu online and make a mental note of what youll order.) Next, consider the locations where you tend to nd yourself reaching for junk food or overeating, and make a weekly shopping trip to stock those

spots with healthy, portioncontrolled options. If the ofce is your red zone,devote a desk drawer to snacks so youll have a banana or small baggie of nuts to reach for when tempted by the baked goods at a meeting. Or if you tend to get tripped up while running errands, stuf a couple of on-the-go eats in your tote bag for the next time youre in trafc and the fast food joint is calling your name. Stick to these two steps for four weeks, and you may nd that they become second nature.

think about how to avoid eating too much. Unfortunately, this relationship will stymie your eforts to lose and could even afect your health. Research from the University of British Columbia found that women who constantly dwell on restricting what they eat, regardless of what actually passes their lips, excrete higher levels of the stress hormone cortisol and have lower bonemineral density.

...when I let my guard down.

Your status Contentious
The opposite of passive, you have every meal and snack mapped outand heaven forbid you stray from your plan. You feel a constant need to control what or how much you eat at all hours of the day and night. As a result, you have a contentious relationship with food and feel defeated when you give in to temptation. This idea that food is something to be controlled, that its an adversary, reects how our relationship to food has changed over the centuries, notes Dr. Lowe. Back in the caveman era, food was on our minds because we needed to forage for scraps in order to survive. Now our environment has changed so much that our thinking has shifted 180 degrees: We need to

love Rx First, loosen your reins. If you dont allow some wiggle room for a slice of pizza, a cupcake or other favorite food that strays from your salads and broths, youre sure to end up in hand-to-hand combat with one or more edible enemies by dinnertime. Take the rst step toward eliminating the notion of

Breaking up with food isnt an option, so as with any good relationship, its all about the give and take.
no-no foods by allowing yourself the occasional treat. Research from Australia suggests that simply realizing the urge to indulge in an occasional treat is human behaviorand not a personal faultcan take the pressure of. You may be surprised by how being even slightly more relaxed with your eating rules can help repair your relationship with food once and for all.

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PHOTOGRAPHY: JuniOR GOnzAlez/GeTTY imAGes.

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status update
Whether you are single or happily married, there are benets and pitfalls when it comes to watching your weight. Dont let these common relationship setbacks trip you up.

setback

solution
Portion out a serving, then run the rest over to a neighbor. Theyll appreciate the free meal, and you wont be tempted to help yourself to seconds. Jot down a list of whats gotten you out of prior slumps (a facial or a funny movie). Post it on the fridge as a reminder that comfort foods arent the only mood boosters. Take a cooking class with your sweetie. Research shows people eat out less and consume more veggies after taking healthycooking classes. When his show comes on, get off the couch and use the half hour to take a walk or stream a workout on your laptop in the next room.

Flying solo

You order takeout, but since you have no one to share it with, the entire container of pad thai is yours. The postbreakup blues have you irting a little too much with two men named Ben and Jerry. Your head is in the clouds, and your healthyeating routine has suffered due to too many dinners out. Date night means zoning out in front of the TV after the kids are in bed. You take turns choosing shows to watch.

dumPed! Instead of reaching for the ice cream postbreakup, invite the girls over for a raucous game night and serve coconut cocktails.
1 OZ VODKA MIXED WITH 3 OZ COCONUT WATER, SERVED OVER ICE
pointsplus VAlUE: 3

Suddenly single

New relationship bliss

In it for the long haul

Expert: Kailen Rosenberg, a relationship coach in Wayzata, MN, and the author of Real Love, Right Now (Howard Books, September 2013).

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L ve is
Having a weight-loss partner! Vowing to lose together propelled this couple to drop a combined 112 pounds (and counting). Read how New Yorkers Erin and Ken keep each other accountable 24/7, and why amour and good health really do go hand-in-hand.
by Amy Gorin | photography by kAren peArson

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L ve is

never having to say I give up

Before

Erin M. age: 33 ht: 6'3" lost: 75 lb how: meetings Ken R. age: 37 ht: 6'2" lost: 37 lb how: meetings

Between Hurricane Sandy and my mothers illness, Erin and I have been through a lot over the last year. In the past, even a minor stressor would have caused me to gain 15 pounds. Although Ive had my share of plateaus, we made a commitment to lose weight together, and I will not let Erin down.
L ve is
Get tInG fIt
I exercise with a trainer. Because of his knee issues, ken never thought hed be able to strength train. But my trainer showed me that i could do a series of wall sits. I kick butt at boot camp. While Ken sleeps in on Saturdays, Erins mornings are reserved for hour-long cardio sessions that involve push-ups, crunches and running drills.

sharing a (healthy) snack

I wasnt a fan of veggies before WW. Now Ken and I try lots of new produce. Our latest go-to snack: tomato slices sprinkled with Parmesan imported from Italy. Its deliciousand far more lling than potato chips!
L ve is

rocking his-and-her wet suits

reL a xInG
I unwind with a good book. ken is a big fan of science fictionso when the weather is nice, hell walk to a nearby park to read. With my mind busy, i dont think about snacking. I bake healthy treats. One of Erins favorite recipes is oat-and-apple bars. Kitchen time calms me after a long day, and the finished product is great for curbing hunger between meals.

L ve is

enjoying the ride together

Last year when we visited Universal Orlando, Ken couldnt get the seat belt to lock on his favorite ride, so he had to sit it out. Now he can t into the seatand hold me when I scream!
L ve is

venting, not eating

I used to eat rather than discuss my feelings after a bad day. Now I talk things out with Erin instead of grabbing a candy bar when Im upset. She calms me down, and I do the same for her.
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September/OCtOber 2013/ Weight Watchers Magazine

HAIR & MAKEUP: STACEY BENEKE; FASHION STYLING: ALYSSA DINEEN.

Erin and I swam with dolphins in Florida a few months agoand both of us wore skintight wet suits. I always thought Id be too self-conscious to wear one. But the black was surprisingly slimming, and Erin looked amazing in hers!

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this is the longest Ive ever stuck with a weight-loss plan. Having erin support me makes the ride much easier.

the best motivator for losing weight: knowing that Ken and I want a long, healthy life together.

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WorldMags.net Why cant

clothes shopping.
I hate

my legs
look like hers?

Fat!

I feel so

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PHOTOGRAPHY: AdRiAnnA williAms/cORbis.

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My hips are

gigantic!

If youre walking the walk in terms of living a healthy lifestyle, its time to start talking the talk by cutting your bat wings and thunder thighs some slack. As the latest research suggests, youll be happierand may even lose fasterwhen you trade your fattitude for body gratitude.

Words speak louder than actions when it comes to your health, especially if youre trying to slim down. A number of new studies and surveys on body image point to a troubling trend: More than 80 percent of all women engage in fat talkthinking or speaking negatively about their bodiesaccording to new research conducted jointly by Trinity University in San Antonio, Texas, and the University of the West of England in Bristol, for which 1,000 female participants completed questionnaires about anxiety related to body image.

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Interestingly, the disparaging body-centric remarks werent limited to teens and women in their early 20s, as past research has shown. In this case, researchers found the remarks to be age agnostic: Women from ages 18 to 87 knocked their knockers (ahem, breasts), stomachs and other body parts! Similarly, in a recent survey of 181 Weight Watchers Magazine readers, 44 percent said they do not love their bodiesthey view them as works in progress while 19 percent reported that they at-out hate theirs. As for why women feel compelled to berate their bodies, the reasons vary as much as the ages range. Some are prone to chronic self-criticism, especially those who feel dissatised or that they have little power over their own lives. They often nd fault with their bodies as a way to regain control, explains Robyn J. A. Silverman, PhD, author of
Good Girls Dont Get Fat: How Weight Obsession is Messing Up Our Girls (Harlequin, 2010). Others rely on fat talk as a way to bond with friends and coworkers. Either way, the negative comments can do a number on your self-esteem. While the latter point is hardly surprising, heres one that is: Scientists are starting to establish a link between fat talk and the numbers on the scale. Findings from a recent survey, conducted by global research rm Edelman Berland on behalf of Kelloggs, show that women who think positively about weight loss and other life goals are more likely to lose weightand maintain those losses. Now that youve started paying more attention to what goes into your mouth, it may be time to focus more on the words coming out of it. Begin by learning to avoid four of the most common talking traps that women (and sometimes men) nd themselves falling into all too often.

Why cant my body look like hers?

1
86

When youre around other women, the green monster can rear its head, according to body-image research out of University of Texas at Austin. Ironically, it often appears while youre doing something good for yourself, like exercising: Working out in a gym around t and slender women (versus those who are unt or overweight), can make you feel worse about yourselfand cut your cardio time in halffound a study done at University of California, San Diego.

2
fat!

I look so fat. If youve ever uttered these words,

heres an insight: Such self-deprecating thoughts may have more to do with feeling fat than actually being fat. Case in point: A recent study published in Psychology of Women Quarterly suggests that fat talk among women in their 20s isnt even remotely linked with their actual BMIs. Other research shows that women who were overweight at one point in their lives tend to have a high level of body dissatisfaction, even after losing weight. Try ThIs Mouthing off about your mufn top can stick with you for minutes, days or even longer. Let go of prolonged put-downs more quickly by jotting down the thoughts on scrap paper immediately after you think or speak themthen crumple up the scraps and toss them into the trash. This physical trick may allow you to mentally discard the thoughts, according to new research published in Psychological Science.

I f

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September/OCtOber 2013/ Weight Watchers Magazine

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PHOTOGRAPHY: BIGSTOCk (TRASH).

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He has issues, too!
try thIs Whatever you do, dont let body envy make you run from the treadmill, since one result of exercisegetting strongercan cause you to feel better about yourself. Women feel more competent once they begin to build their body strength, observes Susan Krauss Whitbourne, PhD, a professor of psychology at the University of Massachusetts, Amherst, and author of Abnormal Psychology (McGraw-Hill, 2010). In fact, a new study from the United Kingdom found that those who exercised felt better about their bodies than those who remained sedentary.
SUrPrISING NeWS: Men are just as likely as women to fat talk. In a new UK study, 81 percent of men took part in body bashing. And many guys arent exercising because of the discomfort they feel with their bodies (23 percent of the men in the study said that feeling fat often deters them from going to the gym). However, they are doing something to conquer body dissatisfaction: In 2012, 1 million guys reported having cosmetic procedures more than twice the number performed on men over the previous 15 years, according to the American Society for Aesthetic Plastic Surgery. Liposuction and breast reduction were among the most common surgeries for the guys.

My butt is so huge!

if girls night out has become Fat Talk Friday, know that negative body speak is contagious. when women engaged in fat talk, their condants reciprocated, according to a small study in Body Image. whats more, recent studies suggest that obese and, to a lesser extent, overweight women report the greatest pressure to diss their bodieslikely because they think its what others expect to hear from them. Even a little fat talk is too much: Just three to ve minutes of belittling your bottom (or other parts) can make you feel bad about your body, shows research from the University of Texas at Austin. try thIs Instead of reacting to your friends negative comments about her backside, shift gears: Note how much rmer your behind is since you started Pilatesand invite your pal to try a class with you.

I cant stand clothes shopping.

so many things about the overall experience of shopping for clothesfrom the thin mannequins to the bright lights and threeway mirrorscan lead to women feeling lousy about their looks, suggests recent research from Flinders University in Adelaide, Australia. before you fuel the re by berating yourself for not tting into a particular size, know that clothing within a single size can vary greatlyas much as 8 inches in the waist across different brands, according to a study published in Clothing & Textiles.

try thIs During your next shopping trip, buy clothes that put your favorite body parts in the spotlight, such as a V-neck tee to highlight your dcolletage. Wearing clothes that accentuate body parts you love and express your individuality is linked with strong body condence, whereas using clothing to camouage causes body image to plummet, according to an Australian study. We cant immediately control our body shape, but we can control our clothing choices, notes Marika Tiggemann, PhD, lead study author.

For more lessons on learning to love your body, go to weightwatchers.com/condence.

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whats cooking
Pick a winner There are apples, apples everywhere this time of year. Currently more than 2,500 varieties are grown in the United States,
according to the U.S. Apple Association. Here are four ways to ID the superstarsand keep them fresh longer.

Caramel bliss
Consider sharing this homemade treat and you will slash the per-serving PointsPlus value to just 4.

Select apples that are shiny, rm

to the touch, have a good aroma and are free of skin breaks.

Handle apples with the same care you would eggs to avoid bruising. Store apples as soon as possible in the fridge (they ripen 6 to 10 times faster at room temperature). Properly chilled, theyll stay crisp and juicy four to six weeks. Enjoy whole apples whenever
possible. Two-thirds of the ber and antioxidants are found in the peel.

PHOTOGRAPHY: dAvid mAlOsH; FOOd sTYlinG: simOn AndRews.

Caramel apples
prep

12

12 1 2

30 min | cook 5 min | serves 12 small unwaxed apples, rinsed, dried and stems removed ice-pop sticks (14-oz) bags traditional caramels, unwrapped c orange juice tsp vanilla tsp cinnamon

1 insert 1 ice-pop stick into stem end of each apple. line baking sheet with wax paper and spray with nonstick spray. 2 mix caramels, orange juice, vanilla and cinnamon in medium saucepan and set over medium heat. Cook, stirring constantly, until smooth, 5 minutes. Remove pan from heat. working with 1 apple at a time, tilt saucepan to one side and dip apple three quarters of the way into caramel mixture; twirl to coat.

per serving (1 caramel apple): 272 cal, 4 g total

let excess caramel drip back into pan. scrape off any excess caramel from bottom of apple with table knife. Turn apple right side up and allow caramel to settle; transfer to baking sheet, stick side up. Repeat with remaining apples and caramel. Chill apples until caramel is rm, 30 minutes or up to 2 days.

fat, 1 g sat fat, 0 g trans fat, 4 mg chol, 124 mg sod, 59 g carb, 48 g sugar, 4 g b, 3 g prot, 78 mg calc. pointsplus value: 7

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TasTy treats
1 apple crisp wedges
Spread half of apple wedges with low-fat peanut butter, and roll in crushed low-fat granola.

Brown out
dont toss an apple just because its bruised or brown. A bruise is no different than the browning that occurs when an apple is sliced and exposed to air. Bruising crushes the cell structure, exposing cells to the air inside the apple. This reaction, known as oxidation, is what causes browning. Though it may not be pretty, the bruised portion is safe to eat. dont like the look of brown slices? Cook them! Heat destroys the enzymes responsible for oxidation, thereby preventing the apples from browning.

In honor of two lesser known apple observances, National Apple Dumpling Day (September 17) and National Apple Betty Day (October 5), celebrate by trading higher-cal fare for these healthful snacks:

2 Blue walNuT apple riNgs

Sprinkle apple rings with crumbled low-fat blue cheese and chopped toasted walnuts; then drizzle with fat-free caramel sauce.

3 prosciuTTo apple rolls

top apple wedges with thinly sliced low-fat Cheddar, wrap in prosciutto and broil 23 minutes.

Vintage apples?
Apples that were popular decades or even centuries ago, known as heirloom apples, are making a comeback. Widely available at farmers markets, some heirloom apples, like Gravenstein, Jonathan and Winesap, are slowly making their way onto supermarket shelves as well, thanks to advances in coldstorage technology. So check the produce section for these oldies but goodies.

Core du jour This nify apple

tool has a unique lever mechanism that easily releases the core. plus, the extrawide corer leaves no seeds behind.
Cuisipro Apple Corer, $10, cooking.com.

Want more information on cooking with apples? Head to weightwatchers.com/ skinnyonapples for recipes, a guide to different apple varieties and more.

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PHOTOGRAPHY: dAvid mAlOsH (APPle TReATs); miCHAl kRAkOwiAk/GeTTY imAGes (wOmAn).

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Hungry for the best in taste and nutrition?

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Nice legs!
Sweet-and-spicy chicken
prep

Tired of the same old chicken breasts? make a break from the ock with fabulous dishes for drumsticks and thighs, courtesy of our brand-new chicken cookbook.
15 min | cook 15 min | serves 4 Look for Weight Watchers Ultimate Chicken Cookbook (St. Martins Press, 2013), available at retailers nationwide on September 3.

2 3 2 2 2 2 4

scallions, chopped Tbsp mirin Tbsp rice vinegar Tbsp sugar Tbsp reduced-sodium soy sauce tsp Asian (dark) sesame oil tsp red pepper akes (-lb) skinless, boneless chicken thighs, trimmed c low-sodium chicken broth

1 mix scallions, mirin, vinegar,

sugar, soy sauce, 1 tsp oil and pepper akes in zip-close plastic bag; add chicken. squeeze out air and seal bag; turn to coat chicken. Chill, turning bag occasionally, at least 2 hours or up to overnight. 2 lift chicken from marinade and pat dry with paper towels. Discard marinade. Heat remaining 1 tsp oil in large nonstick skillet over medium heat. Add chicken and cook until lightly browned, 34 minutes per side. Add broth and bring to boil. Reduce heat and simmer, covered, until chicken is cooked through and liquid is syrupy, 5 minutes per side. Turn chicken to coat with liquid. per serving (1 chicken thigh): 207 cal, 11 g total fat, 3 g sat fat, 0 g trans fat, 70 mg chol, 138 mg sod, 2 g total carb, 2 g sugar, 0 g b, 24 g prot, 29 mg calc. pointsplus value: 5 FILLING EXTRA Slice chicken and serve atop coleslaw mix, matchstick-cut apple and sliced radishes.
PHOTOGRAPHY: DAviD mAlOsH.

why buy dark

Here are three deliciously compelling reasons why chicken legs are a tasty, satisfying alternative to white meat:

Its cheaper. Supermarket chicken drumsticks and bone-in thighs are roughly half the per-pound price of bone-in and boneless chicken breasts.

Its forgiving. Dark meats natural collagen melts slightly during cooking, which helps the meat remain moist longer than cooked chicken breast.

Its nutrient-rich. Dark meat chicken drumsticks and thighs are a good source of iron, zinc, riboavin, thiamine, and vitamins B6 and B12.

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WorldMags.net INTRODUCING NEW SEASONING MIX PACKETS

TEAR INTO DELICIOUS SALT-FREE FLAVOR.

2013 B&G Foods, Inc. | Mrs. Dash is a Registered Trademark of B&G Foods North America, Inc.

Salt-free, all natural meal solutions. Try all 10 avor-fast varieties.

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Gas prevention in a Meltaway!
Conveniently packaged to be portable and discreet!

cook

Color confusion Chicken breasts go from pink to white when cooked, but thighs and drumsticks stay dark pinkish-brown, so test for doneness with a meat thermometer (it should register 165F).

A smooth strawberry flavor that melts away in seconds.

Mediterranean lemon chicken with artichokes and orzo

prep

15 min | cook 30 min | serves 6

Fat CHECK The higher fat content in dark meat makes it richer
tasting than breasts, so use these rules to keep PointsPlus values in line.

Consider organic.
It tends to be less fatty and pricier than conventional birds, but youll get more cooked lean meat per pound.

trim it. Start with skinless pieces and trim any visible fat around the edges of thighs (even if they are pre-skinned).

Pick a temp.
Use high heat (grilling, broiling) or low (braising, stewing) to render fat and tenderize meat.

www.beanogas.com

For a bonus chicken recipe, see p. 116.

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PHOTOGRAPHY: AlAN RiCHARDsON; sOuRCe (ORGANiC): AmeRiCAN CuliNARY feDeRATiON.

One Beano Meltaway prevents gas like two Beano tablets.*

6 oz orzo 2 oz low-fat feta cheese, crumbled 8 pitted kalamata olives, sliced 6 (1/4-lb) chicken drumsticks, skinned tsp salt tsp black pepper 1 (1-lb) can artichoke hearts in brine, drained and quartered 3 garlic cloves, minced 1 tsp fresh oregano leaves 1 c low-sodium chicken broth 2 tbsp fresh lemon juice 1 Cook orzo according to package directions, omitting salt if desired. Drain orzo and transfer to large bowl. stir in crumbled feta and olives; cover and keep warm. 2 meanwhile, sprinkle chicken with salt and pepper. spray large nonstick

skillet with nonstick spray and set over medium heat. Add chicken and cook until browned, 45 minutes per side. Transfer chicken to plate. 3 Add artichoke hearts, garlic and oregano to skillet; cook, stirring constantly, until fragrant, 1 minute. Return chicken to skillet and add broth and lemon juice; bring to boil. Reduce heat and simmer, covered, until chicken is cooked through, 20 minutes. 4 Pour 1 c sauce over orzo and toss to coat. Divide orzo among 6 plates; top each serving with 1 chicken drumstick. serve with remaining sauce. per serving (1 chicken drumstick with c orzo mixture and scant c sauce): 285 cal, 5 g total fat, 2 g sat fat, 0 g trans fat, 66 mg chol, 712 mg sod, 35 g total carb, 2 g sugar, 8 g b, 25 g prot, 69 mg calc. pointsplus value: 7

*These statements have not been evaluated by the FDA. This product is not intended to diagnose, treat, or prevent any disease.

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Be natural with
and prevent gas, bloating and discomfort.*

Beanos natural food enzymes help digest foods that cause gas.

Safe to take before every meal.

beanogas.com
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prep

Cumin-spiced chicken with pears

15 min | cook 15 min | serves 4 8 small skinless, boneless chicken thighs (about 1 lb) 2 tsp ground cumin tsp salt tsp black pepper 1 tsp olive oil 1 large ripe pear, cut lengthwise into 8 (-inch-thick) slices c apple cider 2 Tbsp cider vinegar

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1 sprinkle chicken with cumin, salt and pepper.

Heat oil in large nonstick skillet over medium heat. Add chicken and cook until browned and cooked through, about 6 minutes per side. Transfer to serving platter; cover and keep warm. 2 Add pear slices to skillet and cook until lightly browned, 1 minute per side. Transfer pears to serving platter. 3 Add cider and vinegar to skillet; bring to boil, scraping any browned bits from bottom of pan. Boil 1 minute. spoon sauce over chicken and pears. per serving (2 chicken thighs with 2 pear slices and about 1 tablespoon sauce): 297 cal, 13 g total fat, 4 g sat fat, 0 g trans fat, 87 mg chol, 230 mg sod, 15 g carb, 10 g sugar, 2 g b, 30 g prot, 51 mg calc. pointsplus value: 8

Looks innocent.

Tastes guilty.

The ONLY popcorn endorsed by Weight Watchers.

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PHOTOGRAPHY: AlAN RiCHARDsON.

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When Youre Smart, It Shows.

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Pumpkin eater
If the idea of cooking pumpkin is a spooky proposition, this comforting stew may change your mind.
Want to pump up your plate with something diferent? Try pumpkin, but steer clear of the patch: Supersize varieties (aka: jack-o-lanterns) are grown for carving, not eating. Instead, opt for smaller (2- to 5-pound) pie, or sugar, pumpkins. These petite squashesyes, pumpkin is a winter squashhave a higher esh-to-seed ratio, making them smoother and sweeter than their larger relatives. Harvest pumpkin stew
prep serves

35 min | microwave /cook 25 min | 4

without pumpkin seeds): 161 cal, 3 g fat, 1 g sat fat, 0 g trans fat, 0 mg chol, 334 mg sod, 34 g total carb, 15 g total sugar, 6 g b, 5 g pro, 83 mg calc. pointsplus value: 4

per serving (about 1 cups stew

Pumpkins can be stored up to two months in a cool, well-ventilated space (they turn sweeter with age, so buy extras). Just make sure to select rm pumpkins without soft spots. and if the stem easily detaches, take a passit might be rotten.
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september / october 2013

PhotograPhy: DaviD Malosh.

Microwave 1 (4-lb) fresh pumpkin on High until slightly softened, 33 minutes. With large, heavy knife, cut pumpkin in half along one side of stem. With spoon, remove seeds and stringy pulp; set aside for spiced pumpkin seeds (p. 100), optional. Place 1 pumpkin half, cut side down, on cutting board, cut off ends. Holding pumpkin cut-end down and using downward motion with knife, remove peel in small sections. Cut peeled pumpkin into wedges; cut each wedge into 1-inch cubes. Repeat with remaining pumpkin half. Heat 1 tsp olive oil in large Dutch oven over medium heat. Add 1 chopped red onion and cook, covered, until crisptender, 3 minutes. Add 2 chopped garlic cloves and cook, stirring frequently, just until fragrant, 11 minutes. Add 1 tsp turmeric, tsp ground cumin and 1 cinnamon stick; cook, stirring frequently, until fragrant, 1 minute. Stir in pumpkin and 2 c lowsodium vegetable broth; bring to boil. Reduce heat and simmer, covered, 10 minutes. Stir in 2 diced zucchini, c raisins and tsp kosher salt. Cook, covered, until vegetables are tender, 58 minutes. Discard cinnamon stick. Top with pumpkin seeds (if using).

reciPes: Michele Peters.

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We focus on quality so you can do the same.

Nothing brings out the avor in food better than Morton Salt. Thats because we make sure that through harvesting and purifying, only the best salt crystals reach your plate. So every dish you create will be as avorful as you intended.

To learn more about our culinary salts and for recipes, visit us at www.MortonSalt.com.

2013 Morton Salt, Inc. Registered trademark of Morton Salt, Inc.

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Dont toss those seeds or that shell! Heres how to repurpose all parts of your pumpkin.

Use every bit

Spiced pumpkin seeds
PHOTOGRAPHY: AnnAbelle bReAkeY/GeTTY IMAGeS (PuMPkIn).

Preheat oven to 300F. Spray large jelly-roll pan with nonstick spray. Spread 1 c fresh pumpkin seeds on pan; lightly spray with nonstick spray. Sprinkle with tsp kosher salt and tsp chile powder. bake, stirring every 15 minutes, until golden, 3540 minutes. makes 4 servings. per serving (6 tablespoons) pointsplus value: 3 trick to remove pumpkin seeds with ease, use a grapefruit spoon or an ice-cream scoop.

treat

Bowl me over Turn mini pumpkins into edible serving bowls! Each bowl will hold cup of your favorite soup or stew for a per-serving PointsPlus value of 2. 1. Spray mini pumpkins ( pound each) with nonstick spray and set on baking sheet. 2. Roast pumpkins at 400F until fork-tender, 40 to 45 minutes. 3. Slice 2 inches from top of each pumpkin; scrape out seeds with a spoon.

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Create a solution of OxiClean Versatile Stain Remover and warm water. Apply solution directly to stain, rinse with clean water & blot until dry!

Refer to product label for specifc directions. 2013 Church & Dwight Co., Inc.

OxiClean Gets the Tough Stains Out.

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17 FUN FLAVOR S

ALL NATURAL DELICIOUS ZERO CARBS ZERO CALORIES ZERO GLYCEMIC INDEX
Do something good for yourself this fall: Swap your sweetener for SweetLeaf Liquid Stevia Sweet Drops. In 17 flavors, all-natural Sweet Drops give you the sweetness of sugar with zero calories, zero carbs, and no bitter aftertaste! Add to your water to stay hydrated, flavor up your latte or bake into your own guilt-free indulgence how easy is that? Try Sweet Drops today and see how simple sweet can be. So long, sugar.

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RECIPES & MORE: SWEETLEAF.COM

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Spice things up
These solo-serve mealsall of which are ready in 15 minutes or less get their kick from handy spice-rack seasonings.

5 minutes
Dilly egg salad
mix 1 chopped hard-cooked egg, 1 chopped hardcooked egg white, 1 Tbsp low-calorie mayo, 1 tsp minced dill gherkin, tsp dried dill and pinch mustard powder in bowl. serve atop 1 c watercress. (2 CUPS) pointsplus valUe: 4

Pita with fg and thyme

mix 1 Tbsp light cream cheese and pinch dried thyme; spread on 1 small whole wheat pita. Top with 1 sliced fresh g. Toast in toaster oven 23 min. drizzle top with 1 tsp honey. (1 PITa) pointsplus valUe: 4

10 minutes

Maple-glazed pork chop

Heat broiler. mix 1 Tbsp maple syrup, tsp roasted ground cumin, tsp garlic salt and tsp pepper in cup; brush onto 1 (5-oz) trimmed center-cut bone-in pork chop. Broil pork on nonstick foil 45 min per side. serve with 1 c steamed Swiss chard. (1 PORK CHOP WITH 1 CUP CHaRD) pointsplus valUe: 8

Spiced French toast

mix c milk, 3 Tbsp egg substitute and pinch pumpkin pie spice in bowl. Add 2 slices low-calorie bread; turn to coat. spray skillet with nonstick spray; heat. Add bread; cook 4 min per side. Top with 1 Tbsp raspberry syrup. (2 TOaSTS WITH 1 TBSP SYRUP) pointsplus valUe: 5

15 minutes

Snapper with mint mojo

Heat broiler. mix 1 Tbsp lime juice, 1 tsp oil, 1 tsp brown sugar, tsp dried mint, tsp ground coriander and tsp dried rosemary. Add 1 (6-oz) snapper llet; marinate 5 min. Broil sh and 1 c cherry tomatoes on nonstick foil 8 min. (1 FISH FIlleT WITH 1 CUP TOMaTOeS) pointsplus valUe: 6

Jamaican curry chicken and rice

Heat 1 tsp oil in skillet. Add 5 oz thin-sliced skinless, boneless chicken breast, 1 shredded carrot, tsp curry powder and pinch allspice; cook 5 min. Add 1 sliced scallion and tsp chopped garlic; cook 1 min. Add c cooked brown rice; cook 2 min. (1 CUP) pointsplus valUe: 7

Feeling spicy? Go to weightwatchers.com/spiceguide for everything you need to know about cooking with herbs and spices.

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PHOTOGRAPHY: dAvid mAlOsH.

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Blood sugar control, My Way.

Oncedaily insulin
that works for up to 24 hours

For people with type 2 diabetes Once-daily Levemir FlexPen (insulin detemir [rDNA origin] injection) helps to lower A1C and comes in a discreet, prefilled, dial-a-dose insulin pen.
Patients who took Levemir FlexPen gained less weight than those taking a different long-acting insulin Levemir FlexPen lasts up to 42 days without refrigeration once in usea Levemir FlexPen is the frst and only long-acting, man-made insulin approved for use during pregnancy and in children with type 1 diabetes as young as 2 years
Available by prescription only. Call 800-727-6500 or visit Levemir.com for more information.

Ask your health care provider if Levemir FlexPen is right for you.
a

After initial use, Levemir FlexPen should be kept at room temperature, below 86F, and not refrigerated.

Indications and Usage What is Levemir (insulin detemir [rDNA origin] injection)? Levemir is a man-made long-acting insulin used to control high blood sugar in adults and children with diabetes mellitus. It is not recommended to use Levemir to treat diabetic ketoacidosis. Important Safety Information Who should not use Levemir? Do not use Levemir if you are allergic to any of its ingredients. What should I tell my health care provider before taking Levemir? About all of your medical conditions, including liver, kidney, or heart problems. If you are pregnant, breastfeeding, or plan to do either. About all prescription and nonprescription medicines you take, including supplements, as your dose may need to change. How should I take Levemir? Inject Levemir under the skin of your stomach area, upper arms, or thighs, but never into a vein or muscle. Do not dilute or mix Levemir with any other insulin or injectable diabetes medicine or use in an insulin pump. Give yourself separate injections in the same body area, but not next to each other. Do not change your dose or type of insulin unless you are told to by your health care provider. Do not share needles, insulin pens, or syringes. Check your blood sugar levels as directed by your health care provider. What should I consider while using Levemir? Alcohol, including beer and wine, may affect your blood sugar. Be careful when driving a car or operating machinery. You may have diffculty

concentrating or reacting if you have low blood sugar. Talk to your health care provider if you often have low blood sugar or no warning signs of low blood sugar. What are the possible side effects of Levemir? Low blood sugar (hypoglycemia), including when too much is taken. Some symptoms include sweating, shakiness, confusion, and headache. Severe low blood sugar can cause unconsciousness, seizures, anddeath. Serious allergic reactions may occur. Get medical help right away, if you develop a rash over your whole body, have trouble breathing, a fast heartbeat, or sweating. Other side effects include injection site reactions (like redness, swelling, and itching), skin thickening or pits at the injection site, if taken with thiazolidinediones (TZDs) possible heart failure, and weight gain. The weight benefts 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. Please see Brief Summary of Prescribing Information, including updates related to thiazolidinediones (TZDs), 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.
If you need assistance with prescription drug costs, help may be available. Visit pparx.org or call 1-888-4PPA-NOW.

FlexPen and Levemir are registered trademarks of Novo Nordisk A/S. 2013 Novo Nordisk Printed in the U.S.A. 0713-00017027-1 September 2013

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 Change injection sites within the area you choose with each dose. Do not inject into the exact same spot for each injection. Read the instructions for use that comes with your LEVEMIR. Talk to your healthcare provider if you have any questions. Your healthcare provider should show you how to inject LEVEMIR before you start taking Patient Information it. LEVEMIR (LEVuh-mere) Your healthcare provider will decide which type of (insulin detemir [rDNA origin] injection) LEVEMIR to prescribe for you. solution for subcutaneous injection LEVEMIR comes in: This is a BRIEF SUMMARY of important 10 mL vials (small bottles) for use with a syringe information about LEVEMIR. This information does 3 mL LEVEMIR FlexPen not take the place of talking to your healthcare provider Ask your healthcare provider how you should use about your diabetes or your treatment. Make sure that you LEVEMIR. know how to manage your diabetes. Ask your healthcare provider if you have any questions about managing your If you use too much LEVEMIR, your blood sugar diabetes. may fall low (hypoglycemia). You can treat mild low blood sugar (hypoglycemia) by drinking or eating What is LEVEMIR? something sugary right away (fruit juice, sugar candies, LEVEMIR is a man-made long-acting insulin used to or glucose tablets). It is important to treat low blood control high blood sugar in adults and children with sugar (hypoglycemia) right away because it could get diabetes mellitus. worse and you could pass out (lose consciousness). It is not recommended to use LEVEMIR to treat diabetic If you pass out you will need help from another ketoacidosis. person or emergency medical services right Who should not use LEVEMIR? away. See What are the possible side effects of LEVEMIR? for more information on low blood Do not use LEVEMIR if: sugar (hypoglycemia). you are allergic to any of the ingredients in LEVEMIR. If you forget to take your dose of LEVEMIR, your See the end of this leaet for a complete list of blood sugar may go too high (hyperglycemia). ingredients in LEVEMIR. If high blood sugar (hyperglycemia) is not treated it can What should I tell my healthcare provider before lead to serious problems, like loss of consciousness using LEVEMIR? (passing out), coma or even death. Before you use LEVEMIR , tell your healthcare Follow your healthcare providers instructions for treating provider if you: high blood sugar. have liver or kidney problems Know your symptoms of high blood sugar, which may take any other medicines, especially ones commonly include: called TZDs (thiazolidinediones). increased thirst fruity smell on the breath have heart failure or other heart problems. If you have frequent urination high amounts of sugar and heart failure, it may get worse while you take TZDs with ketones in your urine drowsiness LEVEMIR. nausea, vomiting (throwing loss of appetite have any other medical conditions. Some medical up) or stomach pain a hard time breathing conditions can affect your insulin needs and your dose of Do not share needles, insulin pens or syringes with LEVEMIR . others. are pregnant or plan to become pregnant. You and your Check your blood sugar levels. Ask your healthcare healthcare provider should talk about the best way to provider what your blood sugars should be and when manage your diabetes while you are pregnant. you should check your blood sugar levels. are breastfeeding or plan to breast-feed. It is not known Your insulin dosage may need to change because if LEVEMIR passes into breast milk. You and your of: healthcare provider should decide if you will take LEVEMIR while you breastfeed. change in diet illness Tell your healthcare provider about all the change in physical stress medicines you take, including prescription and activity or exercise other medicines you take non-prescription medicines, vitamins and herbal What should I avoid while taking LEVEMIR? supplements. LEVEMIR may affect the way other Alcohol. Drinking alcohol may affect your blood sugar medicines work, and other medicines may affect how when you use LEVEMIR. LEVEMIR works. Driving and operating machinery. You may have Know the medicines you take. Keep a list of your trouble paying attention or reacting if you have low blood medicines with you to show your healthcare provider and sugar (hypoglycemia). Be careful when you drive a car or pharmacist when you get a new medicine. operate machinery. Ask your healthcare provider if it is How should I use LEVEMIR? alright for you to drive if you often have: Use LEVEMIR exactly as your healthcare provider told low blood sugar (hypoglycemia) you to use it. decreased or no warning signs of low blood sugar Your healthcare provider will tell you how much What are the possible side effects of LEVEMIR? LEVEMIR to use and when to use it. Do not make any changes to your dose or type of insulin LEVEMIR can cause serious side effects, unless you are told to do so by your healthcare provider. including: Low blood sugar (hypoglycemia). Signs and Know your insulin. Make sure you know: symptoms of low blood sugar may include: the type and strength of insulin prescribed for you. dizziness or trouble concentrating or the amount of insulin you take. lightheadedness confusion the best time for you to take your insulin. This may shakiness blurred vision change if you take a different type of insulin. hunger slurred speech Do not dilute or mix LEVEMIR with any other insulin fast heart beat anxiety or mood changes or injectable diabetes medicine. Your LEVEMIR will tingling in your hands, headache not work the right way and you may lose control of your feet, lips or tongue sweating blood sugar, which can be serious. Give yourself separate injections. You may give the separate injections in the Very low blood sugar (hypoglycemia) can cause loss same body area (for example, your stomach area), but of consciousness (passing out), seizures, and death. In you should not give the injections right next to each some people their blood sugar may get so low that they other. need another person to help them. Talk to your healthcare Do not use LEVEMIR in an insulin pump. provider about how to tell if you have low blood sugar and what to do if this happens while taking LEVEMIR. Know Inject LEVEMIR under your skin (subcutaneously) in your symptoms of low blood sugar. Follow your healthcare your upper arm, abdomen (stomach area), or thigh. providers instructions for treating low blood sugar. Never inject LEVEMIR into a vein or muscle.

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If you are using LEVEMIR with another diabetes medicine, your LEVEMIR dose may need to be changed to reduce your chance of getting low blood sugar. Talk to your healthcare provider if low blood sugar is a problem for you. Your dose of LEVEMIR may need to be changed. Skin thickening or pits at the injection site (lipodystrophy). Change (rotate) the area where you inject your insulin to help prevent these skin changes from happening. Do not inject insulin into areas of skin that have thickening or pits. Serious allergic reactions. LEVEMIR can cause life threatening symptoms. Get medical help right away if you have any of these symptoms of an allergic reaction: a rash all over your body fast heartbeat itching sweating shortness of breath feel faint trouble breathing (wheezing) Swelling of your hands and feet Heart Failure. Taking certain diabetes pills called thiazolidinediones or TZDs with LEVEMIR may cause heart failure in some people. This can happen even if you have never had heart failure or heart problems before. If you already have heart failure it may get worse while you take TZDs with LEVEMIR. Your healthcare provider should monitor you closely while you are taking TZDs with LEVEMIR. Tell your healthcare provider if you have any new or worse symptoms of heart failure including: shortness of breath swelling of your ankles or feet sudden weight gain Treatment with TZDs and LEVEMIR may need to be adjusted or stopped by your healthcare provider if you have new or worse heart failure. Common side effects of LEVEMIR include: Low blood sugar (hypoglycemia). See What are the possible side effects of LEVEMIR? for more information on low blood sugar (hypoglycemia). Reactions at the injection site (local allergic reaction). You may get redness, swelling, and itching at the injection site. If you keep having skin reactions or they are serious, talk to your healthcare provider. Weight gain. This can occur with any insulin therapy. Talk to your healthcare provider about how LEVEMIR can affect your weight. Tell your healthcare provider if you have any side effect that bothers you or does not go away. These are not all of the possible side effects from LEVEMIR. Ask your healthcare provider or pharmacist for more information. Call your doctor for medical advice about side effects. You may report side effects to FDA at 1-800-FDA-1088. What are the ingredients in LEVEMIR? Active Ingredient: Insulin detemir 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 1-800-727-6500 Revised: April 16, 2013 Novo Nordisk, LEVEMIR, and FlexPen 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. 6,004,297, RE 43,834, RE 41,956 and other patents pending. Manufactured by: Novo Nordisk A/S DK-2880 Bagsvaerd, Denmark 2005-2013 Novo Nordisk 0413-00015153-1 5/2013

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prep

cook

Cucumber noodles
Noodles: Put 1 (1-lb) English cucumber, cut into matchstick strips, 3 c fresh mung bean sprouts and 1 c fresh cilantro leaves in large bowl. To make ahead, cover and chill up to 4 hours. To serve, whisk 2 tsp rice vinegar, 1 tsp Sriracha (hot chili sauce), 1 tsp sh sauce, 1 tsp brown sugar and tsp Asian (dark) sesame oil in cup. Add dressing to noodles and toss. Top with with 6 Tbsp chopped salted dry-roasted cashews. per serving (1 cup): 84 cal, 5 g total fat, 1 g sat fat, 0 g trans fat, 0 mg chol, 156 mg sod, 10 g total carb, 4 g sugar, 2 g b, 4 g prot, 26 mg calc. pointsplus value: 3

10 min | cook none | serves 6

Lemongrass beef rolls, p. 106.

Thai score
PHOTOGRAPHY: AnTOnis AcHilleOs.

Kick off football season with a deliciously different spread (you wont miss the chips).

Pan-Asian pancakes, p. 106.

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Easy does it
Avoid the mess by covering your coffee table with a disposable tablecloth. Use bamboo instead of plastic plates; theyre disposable and biodegradeable. Skip silverware and use chopsticks
(good for portion control and cleanup).

Pan-Asian pancakes
prep

25 min | cook /stir-fry 15 min | serves 6

per serving (1 pancake with 2 lettuce leaves, cup mint and 2 teaspoons sauce): 239 cal, 4 g total fat, 1 g sat fat, 0 g trans fat, 92 mg chol, 803 mg sod, 33 g total carb, 3 g sugar, 2 g b, 18 g prot, 70 mg calc. pointsplus value: 6

A better brew
Game time means beer. Lighten yours up with these tasty twists:

Lime lager Mix two parts light lager to one part limeade.
Serve over ice with lime wedges and sliced pickled ginger. dark beer over a spoon, creating a layered effect.

Apple zz Fill glasses halfway with apple cider, then pour

sugar-free ginger ale. Garnish with cilantro sprigs.

per serving (2 rolls with 2 tablespoons sauce): 196 cal, 4 g total fat, 1 g sat fat,

Ginger brew Mix equal parts light beer with ginger beer or
September/OctOber 2013/ Weight Watchers Magazine

0 g trans fat, 49 mg chol, 685 mg sod, 18 g total carb, 8 g sugar, 1 g b, 21 g prot, 26 mg calc. pointsplus value: 5

106

For a bonus dessert recipe, see p. 116.

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PHOTOGRAPHY: ANTONis AcHilleOs (lemONGRAss beef ROlls); ROmulO YANes (beeR). ReciPes: mAuReeN lucHejkO.

Pancakes: Puree 1 c white rice our, 1 c water, c light coconut milk, tsp turmeric and tsp salt in blender until thickened, 3 minutes. let stand 30 minutes. Heat tsp canola oil in 10-inch nonstick skillet over medium heat. Pour generous c batter into skillet, tilting pan to coat bottom. Reduce heat and cook until edges are lightly browned, 11 minutes. Turn over and cook until lightly browned, 1 minute. slide pancake onto parchment-lined baking sheet. Repeat with remaining batter and 1 tsp canola oil to make 5 more pancakes, adding tsp oil to skillet each time. To make ahead, cool pancakes. stack between pieces of parchment paper and chill in zip-close plastic bag overnight. To reheat, place pancakes on parchment in overlapping slices on baking sheet. Place in 175f oven 15 minutes. filling: spray large nonstick skillet with nonstick spray and set over medium-high heat. Add 6 oz ground skinless turkey breast and c chopped onion; stir-fry 2 minutes. Add 10 oz coarsely chopped peeled and deveined shrimp and 2 tsp reduced-sodium soy sauce; stir-fry 2 minutes. spoon c lling evenly over half of each pancake. fold other half of pancake over lling. serve with 12 lettuce leaves, 1 c fresh mint leaves and c Thai garlic chili sauce.

Lemongrass beef rolls

prep

25 min | grill 5 min | serves 6

sauce: Whisk juice of 2 large limes, 2 Tbsp sh sauce, 2 Tbsp packed brown sugar, 1 Tbsp Sriracha (hot chili sauce) and 1 Tbsp water in medium bowl. Toss 1 lb trimmed sirloin steak, cut diagonally across grain into paper-thin strips, 1 Tbsp reducedsodium soy sauce, 1 Tbsp minced fresh lemongrass and 1 tsp Asian (dark) sesame oil in large bowl. To make ahead, cover sauce and beef; chill up to 1 day. Thread beef onto 6 (8-inch) metal skewers; spray with nonstick spray. set large nonstick ridged grill pan over medium-high heat. Add skewers and grill 2 minutes per side for medium rare. Remove beef from skewers onto plate. Rolls: Place 12 small green leaf lettuce leaves; small English (seedless) cucumber, cut into matchstick strips; c shredded carrot and 24 fresh mint sprigs in separate medium bowls. Working one at a time, dip each of 12 (6-inch) round rice paper wrappers in large bowl of warm water; let stand just until soft, 30 seconds. Place wrapper on clean kitchen towel. layer 1 lettuce leaf, about 2 Tbsp beef, about 1 Tbsp cucumber, 1 Tbsp carrot and 2 mint sprigs in center of wrapper. fold in sides; roll up to enclose lling. Gently press seam to seal. Transfer roll, seam side down, to platter; repeat to make 11 more rolls. To make ahead, cover rolls with damp paper towels and let stand at room temperature up to 1 hour. To serve, cut each roll diagonally in half. serve with sauce.

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Yes, you can have itand still lose. A mere strip (or less) is all you need to liven up these sweet and savory dishes.
by carol prager | photography by DaviD Malosh
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Food Styling: Simon AndrewS; recipeS: michele peterS, SArAh reynoldS.

bacon

bring home the

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Baconcinnamon rolls, p. 112.

sizzling secrets

Add bacon to your favorite dishes without the full-tilt guilt. Heres how:

bUY center-cut packaged bacon. Youll

get that big, bold bacon taste for about one less gram of total fat per strip.

cHoP a strip of cooked bacon and

surprise! Just like salt, bacon accentuates the sweet avor of baked goods. sprinkle it on top of a salad or side dish (hello, mashed potatoes!). The crumbles make it appear there is more bacon per serving, which helps you feel satised.

reserve some drippings. When you

cook a strip or two to season a recipe, keep a thin slick of bacon fat in the pan to cook veggies, seafood or poultry, so they pick up the avor.

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baconate How-tos
If you want to trim the fat from your dishes, youve got choices. Here are the smartest picks and tasty ways to use them.

lean
Pancetta is a saltcured product made from pork belly. Unlike american bacon, it is not smoked. Buy pre-diced pancetta (its lower in fat than sliced) and use it when you want a more subtle bacon avor. TRY Crisp-cook and cool; sprinkle over low-fat dulce de leche frozen yogurt topped with diced peaches.

leaner
turkey bacon is made of smoked and ground turkey meat reformed to resemble strips. since turkey bacon doesnt have as much fat as pork bacon, youll get less shrinkage when its cooked. TRY Wrap strips around fresh gs; broil until crisp. Drizzle with dark honey.

leanest
canadian bacon is actually closer to ham than to regular bacon. its fully cooked smoked pork loin that comes from the lean, tender eye of the loin, which is located in the back of the pig. TRY Cut a pocket into skinless, boneless chicken breasts; ll each with half a slice of part-skim mozzarella, a slice of Canadian bacon and basil leaves; then grill.

Crispy scallops with bacon and zucchini, p. 112.

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PHOTOGRAPHY:

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Pork with cabbage, kale and panceta, p. 112.

striP Job

Have you been burned by bacon that turns out tough and brittle rather than uniformly crisp and tender? These no-fail techniques will yield the results you want. (Hint: Controlled, moderate heat is key.)

boil, tHen frY Bring bacon and just enough water to cover to boil in skillet. Reduce heat to medium and cook until liquid evaporates. Reduce heat to medium-low and cook until the bacon is crisp-cooked. Drain on paper towels. zaP, bUt Use less Power
Stack 4 paper towels on microwavable plate. Place 4 strips bacon in single layer on paper towels; cover with 2 paper towels. Microwave at 70 percent power until crisp-cooked, 4 to 5 minutes.
For more bacon recipes, see p. 114.

Pasta with roasted veggies and bacon, p. 112.

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box
{ bring home the bacon } p. 108

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Pork with cabbage, kale and panceta

prep

20 min | roast/cook 25 min | serves 4

4 large garlic cloves 1 tsp olive oil 1 (1-lb) lean pork tenderloin, trimmed tsp chopped fresh rosemary Kosher salt tsp black pepper c diced pancetta 3 garlic cloves, chopped head Savoy cabbage, chopped (6 c) 1 c low-sodium chicken broth lb Tuscan kale, trimmed and chopped tsp chopped fresh thyme

over medium heat. Add pancetta and cook, stirring occasionally, until beginning to crisp, 23 minutes. With slotted spoon, transfer pancetta to paper towels; drain. Discard all but 1 tsp drippings from Dutch oven. Add chopped garlic and cook, stirring frequently, until fragrant, 1 minute. Stir in cabbage and c broth. Cover and cook until cabbage softens, 68 minutes. Stir in kale and remaining c broth; cover and cook until vegetables are tender, 5 minutes. Stir in tsp salt, thyme and pancetta. 4 Transfer pork to cutting board; let stand 5 minutes. Cut into 16 slices and serve with cabbage.
cups cabbage): 227 cal, 8 g total per serving (4 slices pork with 1

3 slices turkey bacon, crisp-cooked and chopped 3 Tbsp shaved Parmesan cheese

1 Preheat oven to 400F. Mix cauliower, sweet potato, onion, oil and salt in large bowl. Spread evenly in large rimmed baking pan. Roast until vegetables are tender, 3035 minutes. 2 Meanwhile, cook pasta according to package directions, omitting salt if desired. Drain, reserving 1 c cooking water. 3 Return pasta to pot; stir in vegetables, reserved cooking water and bacon. Serve topped with Parmesan.
per serving (1 cups):

fat, 3 g sat fat, 0 g trans fat, 51 mg chol, 336 mg sod, 13 g total carb, 4 g sugar, 5 g b, 28 g prot, 108 mg calc. pointsplus value: 6

342 cal, 8 g total fat, 2 g sat fat, 0 g trans fat, 14 mg chol, 701 mg sod, 57 g total carb, 7 g sugar, 8 g b, 16 g prot, 126 mg calc. pointsplus value: 9

1 Set large nonstick skillet over medium heat. Add bacon and cook, stirring occasionally, until crisp, 56 minutes. With slotted spoon, transfer bacon to paper towels; drain. Discard all but tsp drippings from skillet and set over medium-high heat. Add scallops and cook until crisp and just opaque in center, 45 minutes per side. 2 Meanwhile, cut zucchini into ribbons with vegetable peeler. Heat oil in another large nonstick skillet over medium heat. Add garlic and cook, stirring frequently, just until fragrant, 1 minute. Add zucchini, salt and pepper; cook, stirring occasionally, until zucchini is softened, 8 minutes. 3 Divide zucchini among 4 plates, and top evenly with scallops, pan drippings and chopped bacon.
per serving (4 scallops with

cup zucchini): 131 cal, 4 g total fat, 1 g sat fat, 0 g trans fat, 32 mg chol, 647 mg sod, 9 g total carb, 4 g sugar, 2 g b, 17 g prot, 33 mg calc. pointsplus value: 4

1 Preheat oven to 400F.

Spray large rimmed baking sheet with nonstick spray. 2 Crush 1 garlic clove through a press. Mix crushed garlic and oil in cup; rub onto pork. Sprinkle pork evenly with rosemary, tsp salt and pepper. Transfer pork to baking sheet. Roast until instant-read thermometer inserted into center of pork registers 145F for medium, 25 minutes. 3 Meanwhile, chop remaining 3 garlic cloves. Set large Dutch oven

Pasta with roasted veggies and bacon

15 min | roast/cook 30 min | serves 4
prep

Crispy scallops with bacon and zucchini

prep

1 (12-oz) bag fresh cauliower orets 1 sweet potato, peeled and diced 1 c sliced sweet onion 2 tsp olive oil tsp kosher salt lb multigrain pasta

1 slices center-cut bacon, chopped 1 lb sea scallops 3 medium zucchini 1 tsp olive oil 1 garlic clove, chopped tsp kosher salt tsp black pepper

Bacon-cinnamon rolls
30 min | cook /bake 30 min | serves 15
prep

2 slices center-cut bacon, crisp-cooked and cooled

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PHOTOGRAPHY: DAviD MAlOSH.

serves

15 min | cook 15 min | 4

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c granulated sugar 2 Tbsp packed brown sugar 2 tsp cinnamon 2 c all-purpose our 1 tsp baking powder tsp baking soda tsp salt 4 Tbsp unsalted butter 1 c + 2 tsp fat-free buttermilk 1 large egg c confectioners sugar 2 Tbsp maple syrup

Let cool in pan on rack 10 minutes. 5 Glaze: Meanwhile, mix confectioners sugar, maple syrup and 12 tsp of remaining buttermilk in small bowl until smooth. Drizzle glaze over rolls. Chop remaining 1 slice bacon and sprinkle evenly over glaze. Let stand until glaze sets, 10 minutes. Serve warm or at room temperature.
(1 roll): 175 cal, 4 g total fat, 2 g sat fat, 0 g trans fat, 22 mg chol, 195 mg sod, 31 g total carb, 15 g sugar, 1 g b, 3 g prot, 51 mg calc. pointsplus value: 5
per serving

center-cut bacon 1 green bell pepper, cut into 1-inch pieces 1 orange or yellow bell pepper, cut into 1-inch pieces c cherry or grape tomatoes 3 scallions, cut into 1-inch pieces

1 Preheat oven to 425F. Spray 9 x 13-inch baking pan with nonstick spray. 2 Filling: Chop 1 slice bacon. Mix c granulated sugar, brown sugar and cinnamon in small bowl. Stir in chopped bacon. 3 Whisk our, remaining c granulated sugar, baking powder, baking soda and salt in large bowl. Melt 3 Tbsp butter. Whisk 1 c buttermilk, egg and melted butter in small bowl. Add buttermilk mixture to our mixture, stirring until soft dough forms. Turn dough out onto lightly oured surface. With oured hands, knead 30 seconds. With oured rolling pin, roll dough to 8 x 15-inch rectangle. 4 Melt remaining 1 Tbsp butter. Brush dough with melted butter leaving -inch border. Sprinkle buttered portion of dough with lling, patting lightly to adhere. From one long side, roll up dough into log; gently pinch seam to seal. With serrated knife, cut log into 15 (1-inch) slices, ouring knife to prevent sticking. Arrange slices, cut side down, in prepared pan, dividing into 3 rows. Lightly press down tops of slices. Cover pan with foil and bake 15 minutes. Uncover and bake until rolls are golden brown, 12 minutes.

bonus recipes

1 Preheat grill to medium or prepare medium re. Mix chile powder, garlic, sugar, oregano, cumin and salt in medium bowl. Add turkey and toss to coat. 2 Cut each slice bacon lengthwise in half. Alternately thread half of orange or yellow bell peppers and tomatoes onto 4 (12-inch) metal skewers. Alternately thread one quarter each of turkey and scallions and piece bacon onto each skewer, weaving bacon around turkey and scallions. Repeat with remaining bell peppers and tomatoes. 3 Place kebabs on grill rack. Grill until turkey is cooked through and bacon is crisp, 5 minutes per side.

Bacon-wrapped turkey kebabs

prep serves

per serving (1 kebab): 174 cal, 3 g total fat, 1 sat fat, 0 g trans fat, 80 mg chol, 271 mg sod, 17 g total carb, 4 g sugar, 2 g b, 29 g prot, 40 mg calc. pointsplus value: 5

2 1

1 1

20 min | grill 10 min | 4 tsp ancho chile powder small garlic clove, crushed through a press tsp brown sugar tsp dried oregano, crushed tsp ground cumin tsp kosher salt lb skinless, boneless turkey breast, cut into 1-inch pieces slices thick-sliced

1 refrigerated pie crust (from 14.1-oz package) c + 1 Tbsp all-purpose our 3 Tbsp + c granulated sugar 2 Tbsp packed brown sugar 1 tsp cinnamon 2 Tbsp light stick butter, cut into -inch pieces 2 slices center-cut bacon, crisp-cooked, cooled and chopped 2 large Granny Smith apples, peeled and sliced 2 large Golden Delicious apples, peeled and sliced 1 Preheat oven to 375F. Line large baking sheet with parchment paper. Soften pie crust according to package directions. 2 Streusel: Meanwhile, mix c our, 3 Tbsp granulated sugar, brown sugar and cinnamon in small bowl. Add butter; mix with ngers to form crumbly mixture. Stir in bacon. 3 Filling: Mix remaining c granulated sugar and 1 Tbsp our in large bowl. Add apples and toss to coat. 4 Unroll crust onto prepared baking sheet. Mound lling on crust, leaving 1-inch border. Sprinkle streusel evenly over lling. Fold rim of dough over lling, pleating it as you go around. Bake until apples are tender when pierced with tip of knife, 3540 minutes. Cool 10 minutes on baking sheet on rack. Leaving tart on parchment paper, slide baking sheet from tart. Cool completely on rack.
per serving (1/10 of tart):

prep 20 min | cook /bake 35 min | serves 10

Apple tart with bacon streusel

208 cal, 7 g total fat, 3 g sat fat, 0 g trans fat, 7 mg chol, 154 mg sod, 36 g total carb, 20 g sugar, 1 g b, 2 g prot, 11 mg calc. pointsplus value: 6

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2 slices turkey bacon, crisp-cooked, cooled and cut into -inch pieces

{ nice legs! } p. 92

(1 cup): 254 cal, 12 g total fat, 3 g sat fat, 0 g trans fat, 70 mg chol, 422 mg sod, 12 g total carb, 6 g sugar, 3 g b, 26 g prot, 112 mg calc. pointsplus value: 7
per serving

prep 15 min | cook /bake 20 min | serves 24

Baconchocolate chip cookies

1 1 1 1 c all-purpose our tsp baking soda tsp salt c packed brown sugar c light stick butter, melted and cooled large egg tsp vanilla c semisweet chocolate chips c chopped pecans, toasted c quick-cooking oats

1 Preheat oven to 350F. Line 2 large baking sheets with parchment paper. 2 Whisk our, baking soda and salt in medium bowl. Whisk brown sugar, melted butter, egg and vanilla in large bowl until smooth. Stir in our mixture until blended. Stir in chocolate chips, pecans, oats, and bacon. Let dough stand until slightly rm, 10 minutes. 3 Drop dough by rounded teaspoonfuls, 2 inches apart, onto prepared baking sheets, making total of 24 cookies. Bake cookies, one sheet at a time, until golden brown, 1011 minutes. With spatula, transfer cookies to racks and cool completely.
per serving

{ thai score } p. 105

Cajun chicken and okra stir-fry

prep serves

15 min | stir-fry 15 min | 4

Recipe index
mains
Bacon-wrapped turkey kebabs p 114 Cajun chicken and okra stir-fry p 116 Crispy scallops with bacon and zucchini p 112 Cumin-spiced chicken with pears p 96 Dilly egg salad* p 102 Harvest pumpkin stew p 98 Jamaican curry chicken and rice* p 102 Lemongrass beef rolls p 106 Maple-glazed pork chop* p 102 Mediterranean lemon chicken with artichokes and orzo p 94 Pan-Asian pancakes p 106 Pasta with roasted veggies and bacon p 112 Pita with g and thyme* p 102 Pork with cabbage, kale and pancetta p 112 Snapper with mint mojo* p 102 Spiced French toast* p 102 Sweet-and-spicy chicken p 92

1 Heat large skillet or wok over

medium-high heat until drop of water sizzles on it. Add 1 tsp oil and swirl to coat skillet. Add chicken, salt and pepper; stirfry until chicken is browned and cooked through, 45 minutes. Transfer chicken to shallow bowl. 2 Heat remaining 1 tsp oil in skillet. Add bell pepper, onion, celery and garlic; stir-fry until crisp-tender, 2 minutes. Add okra and stir-fry until tender, 4 minutes. Add chicken, tomatoes and oregano; bring to boil. Reduce heat and simmer until mixture thickens slightly, 4 minutes.

side & extra

Cucumber noodles p 105 Spiced pumpkin seeds* p 100

sweets
Apple tart with bacon streusel p 114 Bacon-cinnamon rolls p 112 Baconchocolate chip cookies p 116 Caramel apples p 89 Coconut rice pudding p 116

1 Mix coconut milk, fat-free milk, rice, sugar and cinnamon stick in medium saucepan and set over medium-high heat; bring just to simmer. Reduce heat and simmer, covered, until rice is tender and mixture is creamy, 1 hour. 2 Remove pan from heat; discard cinnamon stick. Stir in vanilla and cool completely. Transfer pudding to airtight container; chill until cold, at least 2 hours or up to 1 day. Serve topped with papaya.
per serving ( cup pudding with cup papaya ): 188 cal,

pointsplus value:

6 g total fat, 4 g sat fat, 0 g trans fat, 1 mg chol, 48 mg sod, 32 g total carb, 16 g sugar, 1 g b, 4 g prot, 50 mg calc.

*PointsPlus values for these recipes were calculated by using the nutrition information for each ingredient using the online Recipe Builder.

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PHOTOGRAPHY: DAviD MALOSH (COOkieS); ALAn RiCHARDSOn (CHiCken); AnTOniS ACHiLLeOS (PUDDinG).

(1 cookie ): 105 cal, 4 g total fat, 1 g sat fat, 0 g trans fat, 11 mg chol, 82 mg sod, 17 g total carb, 11 g sugar, 1 g b, 2 g prot, 13 mg calc. pointsplus value: 3

2 tsp olive oil 1 lb skinless, boneless chicken thighs, trimmed and cut into 1-inch pieces tsp salt tsp black pepper 1 green bell pepper, chopped 1 onion, chopped 1 stalk celery, chopped 2 garlic cloves, minced 1 c frozen okra, cut into -inch pieces 1 (14-oz) can diced tomatoes with jalapeos 1 tsp dried oregano

Coconut rice pudding

prep serves

10 min | cook 1 hr 10 min 6

3 1

c light coconut milk c fat-free milk c long-grain white rice c sugar (3-inch) cinnamon stick 1 tsp vanilla 1 papaya, peeled, seeded and diced

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Some are creamy. Some are moist. Some are spicy. But theyre all perfectly sensible snacks. And, without a doubt, they taste as good as they look.

www.weightwatchers.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. 2013 Weight Watchers International, Inc. All rights reserved. Selection may vary by store.

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shopping
slimmer in seconds
p. 20 Yummie by Heather Thomson Janelle dress, $158, yummielife .com; BCBGeneration black pumps, similar styles available, zappos.com; Emitations Tishas Flower Cluster ring, $85, emitations.com; The Alchemy Shop brushed silver hinge bangle, $24, thealchemyshop.com.

shop, etc.

Recipes in this magazine have been developed for Weight Watchers members who are following the Weight Watchers 360 program. PointsPlus values are given for each recipe. They are assigned based on the amount of protein (grams), carbohydrates (grams), fat (grams) and ber (grams) 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), Total Carbohydrates (Total Carb), Total Sugar, Dietary Fiber (Fib), Protein (Prot), Alcohol 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 help you meet eight atchers Good Health Guidelines for eating lean proteins and berrich whole grains and having at least ve 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 avor, we often include fresh herbs or a squeeze of citrus instead of salt. If you dont have to restrict your sodium, feel free to add a touch more salt as desired. Learn more about the Simply Filling technique at a WW meeting. For information about the science behind lasting weight loss and more, please visit WeightWatchers.com/science.

About our recipes

success secrets

Dermarest reviews

p. 63 Karen Karen Kane cascade print dress, $138, karenkane.com; R.J. Graziano Baguette watchband bracelet, $75, rjgraziano.com; Alexandra Beth Designs Hillary blue snakeskin cuff, $88, alexandrabeth .com; Mia red wedge pump, $59, miashoes.com; Margaret Elizabeth three-stone drop earrings, $158, margaretelizabeth.com. Jim H&M plaid shirt, similar styles available, H&M stores; J. Crew pants, mens dress shoes, belt, similar styles available, jcrew.com. p. 67 Angelica Ali & Kris top, $25, Strawberry stores; Tees by Tina black cami, $30, teesbytina.com; NYDJ dark wash bootcut jeans, similar styles available, nydj.com; Alexandra Beth Designs Melanie antique gold plate earrings, $218, alexandrabeth.com; Tusk hinge burgundy bangle, $48, Pentagon purple stone bangles (set of 3), $36, Kir Royale green stone bangle, $32, houseofgemmes.com; DKM accessories black bangle, $24, dkmaccessories.com; Robert Rose gold buckle bangle, $20, Lord & Taylor stores; Margaret Elizabeth Chrysophase teardrop green bangle, $88, margaretelizabeth.com; R.J. Graziano stretch bracelets, $50 each, rjgraziano.com; Blu Bijoux stretch cuff bracelet, $29, maxandchloe.com.

PointsPlus value not what you expected?

Fruits: You might expect some of the PointsPlus values in some recipes to be lower when some of the foods theyre made from, such as fruits and vegetables, have no PointsPlus values. Fruit and most veggies have no PointsPlus values 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 ber and nutrient contents are incorporated into the recipe calculations. These nutrients can affect the PointsPlus values. Alcohol: Alcohol is included in our PointsPlus calculations. Because alcohol information is generally not included on nutrition labels, its not an option to include when using the handheld calculator or the online calculator. But since we use alcohol information that we get from our nutritionists, you might notice discrepancies between the PointsPlus values you see in our recipes and the values you get using the calculator. The PointsPlus values listed for our recipes are the most accurate values.

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, to participate in a feature within the magazine or to just weigh in on the topics that matter most as youre 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!

Tap here for a $2 off coupon or visit dermarest.com/couponWW

Weight Watchers Magazine is published by W/W TwentyFirst Corporation through a license arrangement from Weight Watchers International, Inc. Copyright 2013 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 assumes 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, September/October 2013, Volume 46, Issue number 5 (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.

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Sourcebook
C&H Light Domino Light
An all-natural pure cane sugar and stevia blend thats half the calories of sugar and no articial ingredients!

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Morton Salt
Nothing brings out the avor in food better than Morton Salt. Thats because we make sure that through harvesting and purifying, only the best salt crystals reach your plate. So every dish you create will be as avorful as you intended.

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JOLLY TIME Healthy Pop

Having a snack attack? Dont fret. JOLLY TIME Healthy Pop is the only microwave popcorn endorsed by Weight Watchers. You can pop up a 3 PointsPlus value friendly snack any time of day.

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Beano
Wines with all of the avor but 25% fewer calories! Dont believe us? Sip for yourself. Visit our website to nd your nearest retailer or to order online. Be natural with Beano and prevent gas, bloating and discomfort*

Fiber One wraps are so good with at least 28% of the Daily Value of ber you might just want to eat them at every meal. 1-877-469-2559

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* These statements have not been evaluated by the FDA. This product is not intended to diagnose, treat, or prevent any disease.

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Fiber One and associated words and designs are trademarks of General Mills, used under license. 2013 General Mills

www.theskinnyvine.com Weight Watchers Scales

Good Attitude. Great Scale! A scale you can count on makes managing weight so much easier! Step onto a Body Analysis Scale from Weight Watchers by Conair to accurately monitor weight plus body fat, water, bone mass and BMI! Visit:

The Smart Activity Tracker VitaCake

Sinfully-delicious mini VitaCakes are only 50 calories but are loaded with gooey chocolate goodness. Satisfy a big craving for chocolate with something Vitaliciously mini! The Bowex Boost band was designed with one simple goal to keep you moving! Everyday activities like walking, running and lifting count toward your progress. Tracking your calorie burn, steps, distance and sleep, is now easier than ever with your pre-programmed daily goals and Bluetooth syncing to your iPhone.

www.conairscales.com

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BowexBoost.com OxiClean Gets the Tough Stains Out!

OxiClean is the one that gets it done all around your home. OxiClean Versatile Stain Remover, now with 40% more oxygen power per scoop, has over 101 uses and is color safe and chlorine free. In stores everywhere or visit:

Crystal Light
You are all different shades. Sometimes bold. Sometimes understated. Always you. There are over 20 delicious, guilt-free avors of Crystal Light all as individual as you are. For every shade of you. Learn more at:

Egglands Best
Egglands Best provides better nutrition vs. ordinary eggs delivering higher levels of vitamin D, E, Omega 3 and lower saturated fat. Egglands Best: Better Taste. Better Nutrition. Better Eggs.

egglandsbest.com

www.OxiClean.com NEW Crab Classic Single Servings

Ready-to-eat seafood in single serve packages, Crab Classic is fat free, low in calories and heart healthy. Now available in stores nationwide, its a healthy and delicious way to top salads and hot dishes, or for simple snacking. Four servings in each bag. For recipe ideas, go to

facebook.com/crystallight Walden Farms Calorie Free Chocolate Syrup

Pour on Walden Farms, it always adds up to ZERO! How does Walden Farms do it? Rich Natural Flavors. Walden Farms Calorie Free Chocolate Syrup is made with delicious Real Chocolate from Premium Natural Cocoa Beans. Rich natural avors make all Walden Farms Syrups taste great! For BUY 1 GET 1 FREE OFFERS visit waldenfarms.com/SSO13. Save up to $24.95!

U.S. Potato Board

This Tuscan Potato Skillet is packed with vitamin C and potassium and with just one pan to clean-up, it makes a perfect weeknight meal.

waldenfarms.com/SSO13

www.potatogoodness.com

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now & then

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Pokmon: The Movie 1999

Its never too late to lose if you stick to the Program!

meowmeth
Talk about random. in an attempt to lose weight quickly, two villains consider joining Weight Watchers while a space-age cat (meowmeth) cheers them on. We love how animated the characters are about losing.

Mad Men 2012

Betty Draper loses it.

We admire betty for attempting to revamp her unhealthy relationship with food. it must be working because shes slimmed down.

Pop of culture
Sex and the City 2002

Miranda ends up dating a fellow Member.

WW meetings are a great way to meet others with similar weight-loss goalsno cheesy pick-up lines needed!

I cant nd it, and Im late for my Weight Watchers meeting!

Howards mother, when looking for her girdle

We dont recommend wearing shapewear to weigh in, though we do suggest dressing in lighter fabrics (and possibly even wearing the same featherweight garments every week).

Tweet talker Film and TV star Jennifer Hudson

(who is also a gifted singer and WW ambassador) recently tweeted the following message about how to acheve success on the Program to more than 2 million followers: @IAMJHUD: It works if u work it!

120

September/OCtOber 2013/ Weight Watchers Magazine

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PHOTOGRAPHY: AmeRicAn mOvie clAssics (Amc)/PHOTOfesT (mad men ); cbs/PHOTOfesT (big bang theory ); eveReTT cOllecTiOn (pokemon ); GeTTY imAGes (miRAndA); ROb Kim/GeTTY imAGes (HUdsOn).

A millenial trend with staying power: WW has gotten props in dozens of The Big Bang big- and small-screen story lines. Theory 2010 Here are a few golden moments.

4 out of 5 dogs over the age of 3 have gum disease.

*

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The other one probably loves DENTASTIX.

DENTASTIX oral care treats come in three tasty avors and ** are clinically proven to reduce up to 80% of tartar buildup. Smile, it's DENTASTIX time! Pedigree.com/Dentastix

*American Veterinary Medical Association. **Average reduction was 47%. /TM Trademarks Mars, Incorporated 2013. US Patent D492,836.

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