Weight Watchers 2013-09-10

$4.99 USA

WeightWatchers.com

nutrientsyou need

September/October 2013

eating out? read this first

fix your relationship with food

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

how 2 couples lost the weight

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SEPT |OCT2013frst course13 Action plan

Why a pup may be your best partner for losing.

14 First courseThe latest, freshest news to help you find success.

20 Knit witHow to rock a slimming sweater dress.

22 Denim reduxThree modern ways to wear a denim shirt.

Every leaf speaks bliss to me, fluttering from the autumn tree.

—EMILY BRONTË

77What’s love got to

do with it? How a little more amour can help you hit your goal weight.


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sept|oct 2013

your best 25 Drink your water Hydrating advice from three top experts.

30 One hot potato How to turn a so-so side into a filling main dish.

32 Made to order PointsPlus™-friendly choices at an American bistro.

35 Nutrient all-stars Three nutrients you don’t know, but should.

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

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

54 Hit it! Supercharge your walks with our speed workout.

58 House work Tone up with household items.

61 Stretch it out The new rules of stretching.

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

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

72 Breast cancer 411 one woman’s tale of positivity and strength.

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

82 Love is... losing weight together. Here, one couple’s tale.

84 Language of love? Ditch the fat talk—and feel better about yourself.

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

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

98 Pumpkin eater A jack-o’-lantern for dinner? not exactly...

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

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

108 Bring home the bacon yes, you can eat it in our meals—and desserts, too!

in every issue 4 CEO letter

6 Our voice

8 Your voice

112 Recipe box

118 Shop, etc.

120 Now & then

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.

2 september/october 2013/ Weight Watchers Magazine

22Accessorize your denim!

20Slip on a sweater dress.

61Get limber—now.

89Make your own

caramel apples.

63, 82

84

78

40

32

54


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4 September/OCtOber 2013/ Weight Watchers Magazine

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David KirchhoffCEO

TwiTTEr: @dkirChhOff

BlOg: wEighTwaTChErs.COm/manmEETssCalE

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 study’s results were not necessarily surprising, but they were no less profound. I couldn’t 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. It’s really rough to solve a weight issue without addressing the knotty drivers underneath.3. Obesity is particularly difficult 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: “It’s simple! It’s all calories. Just take in less and burn more.”

Really? Sadly, most of us already know this, yet we find 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 aren’t attacking the underlying issue.

This Teddy bear doesn’t seem up for providing emotional support... We often throw out the term emotional eating in an almost dismissive way as though it were an affliction 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 benefits of what we call comfort food. Food becomes both reward and medication.

This isn’t psychobabble—it’s chemistry.

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 & Jerry’s!

It’s unfortunate we use food this way because, frankly, it’s 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, that’s exactly what I did in my hotel room last night.

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 I’m 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 figure out where it is so you can detect the flare-up early. For me, registering stress or

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 I’m abusing food to numb my brain. At best, I can find 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 don’t think I’m very good at it. However, I do take great comfort in knowing that I’m 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 weren’t 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 first started. That awareness doesn’t 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, it’s ironic that being perfect on the Program can lead to so many wrong directions. It’s impossible to be perfect, and it’s not even desirable. Rather, admitting and recognizing our flaws 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,

food as self-medication


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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

Per Serving


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our voice

“My butt looks huge.” “I’m as big as a house!” “I’ve 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. It’s automatic fat-speak—done 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). It’s insidious, though, signaling to others how you really

feel about yourself (or not!) while undercutting any precious confidence wins

you’ve made in your quest to lose.

If you’ve been trying to change your habits or behaviors when it comes to your

weight, you know that becoming more self-aware—about your actions, choices

and language—involves efort. To get more in tune with what you’re 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 find you’re engaging in any smack talk, stop. Show

yourself some respect—you already are if you’re reading this magazine, since

it demonstrates that you’re serious about losing—and 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

don’t wait until you’ve reached your goal. While many readers tell us that

they tend to think of life in a holding pattern until they’ve lost the pounds, I

ofer some hard-earned advice: Life is too short and precious to be spent

waiting for it to start when (fill 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, confidence and weight.

This may sound like silly psychobabble, but it’s 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:

They’re 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.

Nancy Gagliardi EDITORIAL DIRECTOR

How have your relationships impacted your weight? E-mail me at [email protected].

Language, Please!

This is one of my favorite quotes from the new book by health writer and

consultant Stacey Colino. She’s probably one of the most solid people I

know—and that’s 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, she’s

logged plenty of time vetting what’s 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). It’s a thoughtful look at making sense of what works and

what doesn’t when it comes to adopting a healthy lifestyle.

“…science is about the slow accumulation

of evidence and the gradual evolution of understanding…”

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.

It looks like pasta and meatballs,

but is it?


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SIPFOR YOURSELF.

DON’T BELIEVE IT?FEWER CALORIES

FULL FLAVOR

UNDER 95 CALORIES PER SERVING

Per 5 fl. oz - Calories 95, Carbohydrates 7.6g,

Protein less than 1g, fat 0g


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so long, summerThe July/August 2013 issue helped you stay focused during the dog days (while enjoying all the season had to offer). Here’s what inspired you to keep losing.

COOL EATS I made the Strawberry

Cheesecake Ice-

Cream Trufes for

a friend’s party—the

guests inhaled them!

—Genevieve M., MO

The Turkey, Rice

and Blackberry Rolls

sound exotic, and they

look easy to make!

—Jo C., TX

up And dOwnDo 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

I’ve been struggling

with yo-yo dieting for

years. Not only is it

comforting to know

I’m not alone, it’s also

nice to get some tips

on how to avoid it.

—Kerry H., CO

InSpIRE mEI 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

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

What do you think of the September/october 2013 issue? E-mail us with your feedback at [email protected].

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

I’ve been reading since I was three—I had polio and i was confined to a wheelchair, so i couldn’t play with the other kids. At age ten, I started using my father’s library card because I found the children’s books boring. Now at 65, I average two or three books a week!

—Nancy B., FL

It’s that time of

year again—lose

For Good, Weight

Watchers annual

hunger-fighting

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 fight

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.

Lose For Good

is Back!

this october, consider buying these items: they’re 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. Chavez for Charity pink stone bracelets, $10 each, chavezforcharity.com.

Omm-AZING

Find your nirvana

on this yoga

mat, and $1 will

go to the Breast

Cancer Research

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

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.

I prefer the cover with

the woman because

I hope to be able to

wear an outfit like

hers sometime

in the near future.

—Balinda D., FL

I loved seeing the roast

beef sandwich on the

cover. I didn’t think I

would be able to eat

that and lose too, so it

was a nice surprise.

—Janet P., WI

COVERwORTHY COmmEnTS What you thought of our two different covers for the

July/August 2013 issue:

your voice


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Weight Watchers Magazine/SEPTEMBER/OCTOBER 2013 11

New York National Direct Response

Gregory L. Pepe [email protected]

Warren R. Berger [email protected]

tel: 212-779-7172

Los Angeles/Southwest John Buckingham [email protected]

tel: 310-478-3833

Southeast Rachel Locascio

[email protected]: 404-543-2229

Texas Julie Lee

[email protected] tel: 214-477-0128

Jo Neese [email protected]

tel: 972-386-6186

San Francisco/NorthwestJay Monaghan

[email protected]: 415-777-4417

Detroit Don Heth

[email protected]

tel: 248-318-9489

Chicago/Midwest Kevin Zoeller

[email protected]

Suzanne Kirkland [email protected]

Lorri Day [email protected]

tel: 312-782-8855

The stories in Weight Watchers Magazine represent members’ individual exper iences. Eating patterns, activity levels and adherence all play significant roles in determining weight loss and maintaining that loss. For many people, weight loss is temporary. Ask at our centers for details about our maintenance record. Check with your physician before beginning or dramatically changing a fitness routine.

subscriber servicesFor the print edition, go to weightwatchers.com/magazine, e-mail customer service at [email protected] or call 800-978-2400. For the digital edition, go to zinio.com/WeightWatchers or e-mail customer service at [email protected].

Change of address: Weight Watchers Magazine, P.O. Box 6245, Harlan, IA 51593.

For Canadian information: Publications Mail Agreement No. 40906006 / Registration No. 12327 1561 RT0001.

Return undeliverable Canadian addresses to Weight Watchers, Inc., 2835 Kew Drive, Windsor, Ontario N8T 3B7.

Andrew R. Amill VP/Media Sales

Advertising Offices

Marketing Coordinator Melanie Friedson

Research Manager Julia Klauber

Production Manager Alan Biederman

Circulation Director Jim Motrinec

Circulation Manager Susi Chapman

Finance Manager Darren Shah

Art Department

Deborah Hardt Photo Director

Senior Designer Elizabeth Stem

Consulting Designers

Laura Baer, Marilu Lopez, Suzanne Smith

Art Assistant Caitlin-Marie Miner

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

Nancy Gagliardi VP/Editorial Director

Ed Melnitsky Creative Director

Michele Shapiro Executive Editor

New York212-589-2700

Senior Account ManagerStacey Newman Weldon

Account Manager Tracy Hayes

Food Editor (Magazine) Carol Prager Food Editor (Books) Eileen Runyan

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

Culinary

Peanuts have more

energy-boosting protein

than any nut.

nationalpeanutboard.org


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/ /Weight Watchers Magazine/ September/OctOber 2013 13

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A daily walk will

reduce her obesity

risk, too.

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 burn—shop online for a leash that fastens around the waist.

Time for a walk?

In thIs sectIon:

+ Pay attention to your plate

+ Tricks to help you eat less treats

+ Health news to smile about


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chances are you don’t 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 eat—that is, being mindful and creating a clear mental record that you store in your mind’s database—may 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 photo—even 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 you’re 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).

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 won’t forget your full belly, but Robinson’s research suggests many people do.

What was the last thing you ate?

50% HOW MUCH MORE

FOOD DistRaCtED

EatERs CONsUMED

sHORtLY aFtER

FiNisHiNG a MEaL

OR sNaCK tHaN

UNDistRaCtED ONEs.

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 pictured—and its matching nutrition facts. Figwee Portion Explorer, $2, itunes.com.

sKiP 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.

Need a boost?If your mood isn’t 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 iron—the

type found in plants and

supplements—were 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.

by DebbIe KoenIg


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Found in the egg case. Recipes at allwhites.com

Found in the egg case. Recipes at allwhites.com


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http://allwhites.com

http://allwhites.com




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Spill it!A holiday devoted to sweets? Talk about scary. Here are five ways to combat candy overload on st. Hallow’s eve.

1 MAke It LAst

Hand out long-lasting treats like lollipops or

jawbreakers. since the treats take a while to finish, they’re more difficult to overeat than, say, fun-size chocolate bars.

2 eAt beforehANd

Have a satisfying dinner with a filling lean protein,

such as grilled tilapia, before handing out candy, so you won’t be as tempted to dip into the stash.

3 dress UP

keep your waistline top-of-mind by sporting a

costume with a snug belt.

4 CLose UP shoP

set a firm 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 o’clock sharp.

5 swItCh wItChes

Get your kids’ haul out of the house quickly by

welcoming the switch witch, Halloween’s 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.

eAt sMArt

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.

defeNd

YoUrseLf

In this lively

memoir-cum-

self-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.

get AheAd

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.

As fall kicks into high gear, these three reads will help you stay strong, eat well and boost productivity.Book Bag

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

Just because a calorie label on the front of a package is green doesnÕt mean itÕs healthy. In a Cornell University study, participants were shown two photos of the same candy bar. The images were identical, except one wrapperÕs 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.

Bottom line: Always read all nutritional labels (front and back) on any foods before you purchaseÑand never judge a product by the color of its packaging.

caloriES

26013% DVPEr Pack


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Weight Watchers Magazine/September/OCtOber 2013 19

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Shedding extra weight won’t 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 aren’t motivation enough to lose, consider the web of connections between obesity, periodontitis and these other serious maladies:

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.

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.)

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.

Make a promise to yourself.

Promise to get serious about getting

to the weight that’s right for you.

Once you start, weigh in on a precision

electronic Weight Watchers scale.

It’ll make it easy to see how

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20 septeMber/october 2013/Weight Watchers Magazine

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A sweater dress is cozy, stylish and—surprise!—slimming. Here’s how to choose one that flatters.

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.

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

A cowl neckline draws the eye

up to your face.

KNitWIt

firstcourse

This dress has horizontal stripes and a shapeless silhouette that do nothing for her figure.

Dazzling

{slimmer in seconds!}

dull

Dark, slightly sheer tights show

of a bit of leg while sculpting gams.

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.


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ROCK THESE FROCKS

For info on our model’s outfit, see shopping guide, p. 118.

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.

TAKE THE PLUNGE

A V-neckline creates a longer, leaner look. Jazz up a solid dress—and put the spotlight on your waistline—by adding a skinny belt.

Lane Bryant pointelle sweater dress, $75, lanebryant.com.

DETAILS, DETAILSSweater dress shopping? Look for these three figure-flattering designs:

ļ 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.

ļ A vertical cable down the middle of the dress lengthens the torso.

ļ A fit-and-flare silhouette is a good choice for pear-shaped figures because it showcases a smaller waist while skimming over a bigger bottom half.

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22 september/october 2013/Weight Watchers Magazine

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firstcourse

Denim reduxThe laid-back denim button-down is making a comeback this fall.

Here’s how to teach your old jean shirt some stylish new tricks.

Blazer focus Best dress Fancy pants

Glam up a boyish button-down with pretty pants. This brocade-patterned pair has a slim silhouette. Wear with cute jeweled flats and a long necklace for a great weekend look.

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

3

2

1

4

1. Target gold chain necklace, $25, target .com. 2. JCPenney blazer, $52, jcp.com. 3. Simply Vera Vera Wang leggings, $36, kohls.com. 4. Børn Crown classic velvet pumps, $140, borncrown.com.

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.

1. Simply Vera Vera Wang necklace, $38, kohls.com. 2. Coldwater Creek pants, $80, coldwatercreek.com. 3. Princess Vera Wang Eclat flats, $55, kohls.com.

Pair casual denim with a colorful fitted blazer and faux leather leggings. Wear pumps to lengthen legs, and underscore the modern vibe with a chunky necklace.

Opposites attract when you dress down a frilly lace dress with no-nonsense denim. Layer your jean shirt over last summer’s sleeveless shift, add a skinny belt and—voila!—instant fall chic.

Bright pumps make a jean shirt

girlier.

1

1

2

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3

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Weight Watchers Magazine/september/october 2013 25

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Here’s 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, you’re sapping the precious reserve that helps keep energy levels up. Struggling to get your fill? Turn the page for our expert tips. by Hallie levine Sklar

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

“I don’t drink enough water.”

k


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26 september/october 2013/ Weight Watchers Magazine

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Eat it I’m an obesity researcher who

has studied the efects of consuming

water-rich foods for most of my

career. Among my findings: 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 water-

based 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 you’re eating more

than you are. One rule that I swear

by: Start your meal with a broth-

based soup or a salad. A study I

coauthored found that eating a low-

cal 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 eat—and drink—up.

—Barbara rolls, PhD, professor of nutritional sciences at Pennsylvania State University, in

University Park.

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

(2½ 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 fluids. 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 fluids. 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.

Drink again...and again

your best

Drink itcontrary to what many

people believe, coffee and tea are not dehydrating—they have little to no diuretic effect. But they do contribute to fluid 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.

if you’re a

flavored water

fan, read

the label: A

20-ounce bottle

can contain up

to 150 calories

and 33 g carbs

(sugar). Look for

flavored waters

that are labeled

unsweetened.

Or make your

own thirst

quencher by

adding a splash

of orange,

grapefruit or

cranberry juice

to your water

bottle—then

filling from

the tap.

no-sugar

H20

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


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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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Start here! Poke your

spud with a fork before

zapping.

One hot potatoTurn a simple side into a filling meal by

layering on the flavors. by AMY GORin

’TATER TIPSPotatoes are rich in fiber, fulfilling 12 percent of your daily need. To make yours a nutritious powerhouse, start by choosing a medium Idaho potato (2¼" to 3¼" ) over a large one—and 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 final masterpiece has just 7 PointsPlus values.

TASTy ToPPERS

your best

30 September/OctOber 2013/ Weight Watchers Magazine

Savory tomato Heat 2 tsp sliced herbed sun-

dried tomatoes (packed in oil) in

a nonstick pan. These flavorful

gems supply potassium,

an electrolyte that

helps control blood

pressure.

Lean greenAdd 2 c baby spinach

to the sun-dried tomatoes

and cook just until wilted.

The power veggie isn’t just tasty;

it’s übernutritious, thanks to

bone-fueling vitamin K

and immunity-helping

vitamin A.

Crispy biteChoose 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!


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Made to orderA three-course meal for only 10 PointsPlus values? Absolutely, with

these smart (and surprisingly nutritious!) American bistro picks. by Rachel MeltzeR WaRRen, RD

3 Fish dishes Step aside, tuna and salmon:

Restaurants are broadening seafood offerings to include fish like Branzino (low-fat with a mild sweet flavor) and Arctic char (high in omega-3s with a salmonlike taste).

2Low-cal items Restaurants are offering more

and more low-calorie dishes. Of note: meals under 550 calories at Denny’s and less than 590 calories at The Cheesecake Factory—both good for an occasional splurge.

1Fresh produce

A reason to visit an upscale

restaurant: About 90 percent offer just-picked produce, says the National Restaurant Association. Local fruits and veggies are often more nutritious than imported varieties.

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.

appetizer entrée dessert

Shrimp cocktailUnlike 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-inflammatory properties.

Plus, they fulfill 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

Chocolate sorbet with berries

End your meal on a light,

less-fat note with this ice cream

alternative that boasts intense

chocolate flavor. 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.

½ c sorbet with 1 Tbsp raspberries pointsplus value: 3

trending at your fave restaurant

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 muffin, ⅛ medium avocado, 1 c arugula pointsplus value: 5


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your best P

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.

Scurvy, rickets and other diseases linked to nutritional deficiencies are unfamiliar to many Americans, thanks to an abundant fortified 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 five daily nonnegotiables. While you most likely know about two of them—fiber and calcium—the other three aren’t exactly household names. Take the quiz below, and turn the page for answers to get to know them better.

1I’m a mineral found in bananas, avocados and beets, and I can help improve blood pressure. I am…a. Fiber b. Potassium c. iron

2I’m 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

Nutrient all-starsDo 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

3If you’re 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 35


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Members’ Success StoriesDel

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Quick & EasyRecipes

Motivational

Tips

Fitness

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50%OFFthe cover price!

FASHION

Styles and looks for every figure

BEAUTY TIPS

Make-up hints to make you lookand feel your best

MOTIVATION & INSPIRATION

Real success stories from real people

Subscribe to Weight WatchersMagazine today.

If you are serious about losing weight...

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Over 30 recipes in each issue - mouth-watering appetizers, satisfying main courses and scrumptious desserts

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your best


QUIZ ANSWERS:

1. b Potassium Eating more

potassium-rich foods helps

neutralize sodium in the body.

This is critical, since sodium is one

of the major causes of hypertension.

(The typical American

consumes 3,400 mg

of sodium daily,

significantly more than

the recommendation of

less than 2,300 mg for

healthy adults.) Here’s

how it works: Potassium

helps lower your risk of

hypertension by triggering

your kidneys to excrete

excess sodium through

urine and sweat. However,

most Americans take in

only half the amount of

potassium they require.

(See “Potassium Power,” below.)

You need 4,700 mg daily

2. a Vitamin D

This vitamin has been grabbing

headlines of late, given that

42 percent of Americans don’t get

enough, according to a recent study in

Nutrition Research. (Take particular

note if you’re African American

or Hispanic, as you’re at a much

greater risk for deficiency—though

researchers aren’t sure why.) Vitamin

D helps absorb calcium, which keeps

bones healthy. Its most prevalent (and

cheapest!) available form is sunlight—

up to 90 percent of the vitamin D

in your body comes from UV rays.

But don’t rely on sun exposure to get

your fill, because sunbathing without

SPF puts you at risk for skin cancer,

and wearing sunscreen reduces

production of D. Look to salmon

and swordfish for hefty

doses; a 3-ounce serving

of either exceeds your

daily recommendation.

You need 600 IU daily

3. c Vitamin B12

This vitamin all-star

works with folate to

make (and keep) red

blood cells healthy.

Most Americans get

enough vitamin B12

through their diet—as it is

found in a variety of foods

from seafood, poultry and red meat

to eggs, beans, nuts and yogurt. But if

you’re 50 or older, look to additional

sources. “As we age, we lose the ability

to absorb naturally occurring vitamin

B12 because the stomach produces

less acid to properly break down the

food it’s in,” says David Grotto, RD,

author of The Best Things You Can

Eat (De Capo Lifelong Books, 2013).

Luckily, you can still reap the benefits

with supplements and B12-fortified

foods like cereals and tofu. The

fortified (or synthetic) form is well

absorbed—particularly important as

you age since emerging research links

B12 with preserving mental function.

You need 2.4 mcg daily

Nutrient know-howThere’s a reason fiber is a go-to for good health: It absorbs cholesterol as it moves through you. Women ages 31 to 50 can meet the daily requirement (25 g) with beans, fruits and veggies.

Potassium power

BreakfaSt

• 1 c fortified bran flakes cereal (227 mg) with 8 fl oz nonfat milk (382 mg)

• 1 large banana (487 mg)

• 6 fl oz orange juice (372 mg)

Lunch

• 2 c spinach (335 mg) with ½ c rinsed and drained canned white beans (595 mg), ½ c sliced cherry tomatoes (177 mg), 2 tsp olive oil (0 mg) and 1 tbsp lemon juice (16 mg)

Snack

• 6 oz plain fruit-flavored 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*

Here’s how to get a day’s worth of this mighty mineral.

*Total day’s food has 28 PointsPlus values.

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your best

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 find out if a

real or virtual version is your best bet.

Private eyeThe 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 you’ll buy when you lower your cholesterol, and family photos to remind you of the people cheering you on. The benefits 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.

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

you’re working toward in yoga class or a tank top that you want to get to show off your kettlebell-toned arms.The benefits it’s 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 you’re working toward—and achieving—your vision.” Plus, seeing people’s 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 flagging, you can scroll through the images for an instant boost.

42 september/october 2013/WEIGHT WATCHERS MAGAZINE

What not to post

A note on pics of superskinny

celebs and models with micro

middles: Keep them off your

board. A new study showed that

women were less successful at

losing weight when continually

exposed to a photo of a rail-

thin model. Surround yourself

with images of healthy, strong

women instead.

Pin

to winCreating an inspiration

board is a crafty way to

set and meet your goals.

by maryann hammers


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30

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your best

Weight Watchers Magazine/SEPTEMBER/OCTOBER 2013 45

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If you don’t 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 pack-happy tips?

Packing your lunch is a nonnegotiable when you’re looking to lose. These novel ideas will make mealtime a cinch. by SHARON LIAO

Brown-bag it!

✓ trade like a kid.

Cooking in bulk

saves time—but

having the same lunch five

days in a row is no fun. Shake

up your lunch repertoire

by finding 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 five 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.

✓Make it at work.

No time to pack

lunch every day?

Stock up on Mondays:

Use your lunch hour to

shop for a week’s worth of

ingredients to stash in the

ofce fridge, such as whole-

grain bread, low-sodium

deli ham, prewashed

greens, baby carrots,

hummus and apples. “With

these lunch basics on hand,

you won’t be tempted by

nearby delis and drive-

thrus,” says Melissa Lanz,

founder of meal-planning

site thefresh20.com.

✓

Stay social.

If you feel left

out when all your

coworkers make lunch

plans outside the ofce,

here’s a way to pack a

healthy meal and still

show team spirit: Bring

an entrée (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 yogurt—and

an extralarge helping of

the latest ofce news.

Tote your sandwich

in a hard-shelled

containerÑand

upgrade that

paper bag to

an insulated,

zippered version.

no-SMuSh SaMMy


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ADDICTION

IS

HOPELESS

YOUR STORY CAN CHANGE SOMEONE ELSE’SShare 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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your best

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50 SEPTEMBER/OCTOBER 2013/ Weight Watchers Magazine

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 Network’s Healthy Appetite and author of So Easy (Houghton Mifflin 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.

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

salads

Pick prewashed salad greens of choice.

• Salmon Niçoise Top greens with grilled salmon, green olives, sliced boiled red potato and cherry tomatoes. Dress with Dijon mustard, lemon juice and olive oil.

• Steak Yum! Mix greens with grilled top round steak, sliced red onion and diced tomato. Dress with fish sauce, lime juice, minced garlic and chili paste.

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.

sandwiches

Use whole-grain bread or tortilla of choice.

• Handheld CobbLayer romaine lettuce and alfalfa sprouts with watercress, tomato, red onion and avocado slices on bread. Top with crumbled feta and low-fat ranch dressing.

• Smokin’ TurkeyTop bread with smoked turkey and avocado slices. Add pico de gallo or salsa.

• Minted HamLayer low-sodium ham, radish and cucumber slices on bread. Top with torn fresh mint.

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

bowls

Serve over whole grain of choice.

• Chicken “Stir-Fry” Place grilled chicken strips, shredded carrots and sliced water chestnuts on grains. Mix soy sauce, chili sauce and ground ginger powder for sauce.

• Little IndiaToss rinsed and drained canned chickpeas, cooked peas and plain fat-free yogurt with grains. Sprinkle with curry powder.

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

Pack dressings

and other wet

ingredients like

sliced tomatoes in

separate containers,

as extra moisture will

cause greens to wilt.

avoId a Soggy Salad


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Your strolling days are over. Pushing your walking pace gets you to the finish line—and your goal weight—faster.

Hit it!

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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 there’s a reason the

workout is trending: It’s a top-notch way to save

time. A recent Journal of Physiology study found

that three 30-minute

HIT sessions are

as efective as five

60-minute moderate

exercise stints a

week for decreasing

diabetes risk and

improving heart

health. Plus, adding

bursts of speed can give

your weight loss an edge.

HIT workouts can help

improve stamina so

you’ll eventually be able to speed walk (or even jog!)

for longer durations, increasing calorie burn.

QUICK TIP If you think you’ve 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 can’t 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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fast trackIncrease your walking speed gradually to avoid injury; bump up your pace by 10 percent each week.


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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.

There’s 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


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Give it a go When i initially heard about nordic walking, i was skeptical. Walking with a set of poles on flat terrain sounded, and looked, ridiculous. But, as someone who will try anything once, i decided to give it a shot. i’m 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-two-one-two beat on the pavement. it was definitely faster than walking sans poles, and easier on my joints than jogging.

stick with it i suddenly became self-conscious when i first 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

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 definition in my arms, core and legs became more pronounced, and my posture improved. i was hooked.

find your calling A new body wasn’t the only benefit of nordic walking. When my husband and i chose not to have children, i had to deal with thoughtless remarks about my decision. At first i struggled to find 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 I’m fiercely proud of. My neighbors are no longer puzzled when they see me walking with poles. in fact, they’re surprised to see me without them!

Made for speed

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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.

the pole

truth

Walking Workout for All

Whether you’re 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.

• 30-sec push period

• 2-min recovery walk

• repeat 12 times

• 1-min push period

• 1-min recovery walk

• repeat 15 times

• 1-min push period

• 30-sec recovery walk

• repeat 20 times

Rookie

Regular

Pro

Another way to speed up your walks? Grab some poles—for this writer, it was love at first step. by KARen AsP

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Start with a 15-minute pole walk,

adding two more minutes

each day.


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Introducing DualTemp™

The revolutionary temperature balancing layerwith ActiveAir™ technology.

First we individualized your comfort with the SLEEP NUMBER® bed and DualAir™ technology.

Now we’re personalizing your temperature with the SLEEP NUMBER® DualTemp™ layer—an

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Scan to experience DualTemp™


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your best

ill

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Forget pricey fitness gear. Your new shape-up tools are all within arm’s reach.by karen asp

House work

heavy (3 lb) book Works inner

thighs,

glutes,

biceps

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 floor, making sure knees don’t extend beyond toes.

as you return to start position, curl book toward chest to complete one rep.

trade up

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.

Expert: stephanie Huckabee, a certified personal trainer in south Carolina.

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

kettlebell > Laundry detergent bottle Hand weight > empty water bottle filled with sand Yoga mat > Nonslip rug pad stability cushion > Sofa cushion

basketball Works quads, glutes, triceps

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 floor.

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.

bathrobe tie Works abs

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 floor. return

slowly to start position to complete one rep.

TIP as you progress, roll all the way to floor and lift arms overhead to touch floor.

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.


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FlexPen® is a discreet, pref lled, dial-a-dose insulin pen.

No need to draw from a vial or carry a cooler.*

“My f rst day with FlexPen® was the last day I used vial and syringe.”

Bring this coupon to your pharmacy for instant savings.

* Off your fi rst Novo Nordisk FlexPen® prescription. † McKesson Specialty Arizona Inc – Scottsdale, AZ 85251 – Patent Pending.

• Submit transaction to McKesson Specialty Arizona Inc† by using BIN 610524

• If primary coverage exists, input voucher information as secondary coverage and transmit using the COB segment of the NCPDP transaction. Applicable discounts will be displayed in the transaction response

• Not valid for patients participating in Medicare, Medicaid, or any other federal or state similar programs and where prohibited by law

• For questions regarding claim transmission, call the McKesson helpdesk at 1-877-264-2440 (8:00 AM – 8:00 PM EST, Monday – Friday, excluding holidays)

Instant savings up to $25* on FlexPen®

RxBIN: 610524 RxPCN: Loyalty Issuer: 80840RxGRP: 50775705 ID: 039843882Patient information:Redeem for product when accompanied by a valid, signed prescription form of FlexPen®. If you have any questions regarding the benefi ts, please call 1-877-264-2440.

Pharmacy information:

FlexPen® and NovoLog® are registered trademarks of Novo Nordisk A/S.© 2013 Novo Nordisk Printed in the U.S.A. 0413-00014573-1 June 2013

Individual results may vary.

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.

Please see Brief Summary of Prescribing Information on next page.

NovoLog® is a prescription medication.

*Once in use, NovoLog® FlexPen® must be kept at room temperature below 86ºF for up to 28 days.

Needles are sold separately and may require a prescription in some states.

If you need assistance with prescription drug costs, help may be available. Visit pparx.org or call 1-888-4PPA-NOW.

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.

Important Safety InformationWho should not use NovoLog®?• Do not use NovoLog® if your blood sugar is too low (hypoglycemia) or you are allergic

to any of its ingredients.What should I tell my health care provider before taking NovoLog®

?

• 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 NovoLog®?• 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 injection or bolus pump infusion.

• 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.

• 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 NovoLog®?• Alcohol, including beer and wine, may affect your blood sugar.• Be careful when driving a car or operating machinery. You may have diffi culty

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 NovoLog®?• Low blood sugar, including when too much is taken. Some symptoms include

sweating, shakiness, confusion, and headache. Severe low blood sugar can cause unconsciousness, seizures, and death.

• 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, swelling of your hands and feet, if taken with thiazolidinediones (TZDs) possible heart failure, vision changes, low potassium in your blood, and weight gain.

®.

FlexPen®. Insulin delivery my way.

Find your FlexPen® co-pay cost at MyFlexPen.com


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Patient Information

NovoLog® (NŌ-vō-log) (insulin aspart [rDNA origin] Injection)

This is a BRIEF SUMMARY of important information about NovoLog®. This information does not take the place of talking to your healthcare provider about your diabetes or your treatment. Make sure that you know how to manage your diabetes. Ask your healthcare provider if you have any questions about managing your diabetes.

Important:

Know your insulin. Do not change the type of insulin you use unless told to do so by your healthcare provider. The amount of insulin you take as well as the best time for you to take your insulin may need to change if you take a different type of insulin.

Make sure you know the type and strength of insulin prescribed for you.

What is NovoLog®?

NovoLog® is a man-made insulin that is used to control high blood sugar in adults and children with diabetes mellitus.

Who should not use NovoLog®?

Do not take NovoLog® if: • Your blood sugar is too low (hypoglycemia). • You are allergic to anything in NovoLog®. See the end of

this leaflet for a complete list of ingredients in NovoLog®. Check with your healthcare provider if you are not sure.

Tell your healthcare provider: • about all of your medical conditions. Medical

conditions can affect your insulin needs and your dose of NovoLog®.

• if you are pregnant or breastfeeding. You and your healthcare provider should talk about the best way to manage your diabetes while you are pregnant or breastfeeding. NovoLog® has not been studied in nursing women.

• about all medicines you take, including prescriptions and non-prescription medicines, vitamins and herbal supplements. Your NovoLog® dose may change if you take other medicines.

• if you take any other medicines, especially ones commonly called TZDs (thiazolidinediones).

• if you have heart failure or other heart problems. If you have heart failure, it may get worse while you take TZDs with NovoLog®.

Know the medicines you take. Keep a list of your medicines with you to show your healthcare providers when you get a new medicine.

How should I take NovoLog®?

Only use NovoLog® if it appears clear and colorless. There may be air bubbles. This is normal. If it looks cloudy, thickened, or colored, or if it contains solid particles do not use it and call Novo Nordisk at 1-800-727-6500.

NovoLog® comes in: • 10 mL vials (small bottles) for use with syringe • 3 mL PenFill® cartridges for use with the Novo Nordisk

3 mL PenFill® cartridge compatible insulin delivery devices and NovoFine® disposable needles. The cartridge delivery device can be used with a NovoPen® 3 PenMate®

• 3 mL NovoLog® FlexPen®

Read the instructions for use that come with your NovoLog® product. Talk to your healthcare provider if you have any questions. Your healthcare provider should show you how to inject NovoLog® before you start taking it. • Take NovoLog® exactly as prescribed. You should

eat a meal within 5 to 10 minutes after using NovoLog® to avoid low blood sugar.

• NovoLog® is a fast-acting insulin. The effects of NovoLog® start working 10 to 20 minutes after injection or bolus pump infusion.

• Do not inject NovoLog® if you do not plan to eat right after your injection or bolus pump infusion.

• 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 to change the amount of total insulin given as a basal infusion.

• Do not mix NovoLog®: • with any other insulins when used in a pump • with any insulins other than NPH when used with

injections by syringe

If your healthcare provider recommends diluting NovoLog®, follow your healthcare provider’s instructions exactly so that you know: • How to make NovoLog® more dilute (that is, a smaller

number of units of NovoLog® for a given amount of liquid) and

• How to use this more dilute form of NovoLog®. Do not use dilute insulin in a pump.

• Inject NovoLog® into the skin of your stomach area, upper arms, buttocks or upper legs. NovoLog® may affect your blood sugar levels sooner if you inject it into the skin of your stomach area. Never inject NovoLog® into a vein or into a muscle.

• Change (rotate) your injection site within the chosen area (for example, stomach or upper arm) with each dose. Do not inject into the exact same spot for each injection.

• If you take too much NovoLog®, your blood sugar may fall low (hypoglycemia). You can treat mild low blood sugar (hypoglycemia) by drinking or eating something sugary right away (fruit juice, sugar candies, or glucose tablets). It is important to treat low blood sugar (hypoglycemia) right away because it could get worse and you could pass out (become unconscious). If you pass out you will need help from another person or emergency medical services right away, and will need treatment with a glucagon injection or treatment at a hospital. See “What are the possible side effects of NovoLog®?” for more information on low blood sugar (hypoglycemia).

• If you forget to take your dose of NovoLog®, your blood sugar may go too high (hyperglycemia). If high blood sugar (hyperglycemia) is not treated it can lead to serious problems, like loss of consciousness (passing out), coma or even death. Follow your healthcare provider’s instructions for treating high blood sugar. Know your symptoms of high blood sugar which may include:

• increased thirst • fruity smell on the breath • frequent urination • drowsiness • loss of appetite • a hard time breathing • high amounts of sugar and ketones in your urine • nausea, vomiting (throwing up) or stomach pain • Check your blood sugar levels. Ask your healthcare

provider what your blood sugars should be and when you should check your blood sugar levels.

Your insulin dosage may need to change because of: • illness • change in diet • stress • other medicines you take • change in physical activity or exercise

What should I avoid while using NovoLog®? • Alcohol. Alcohol, including beer and wine, may affect

your blood sugar when you take NovoLog®. • Driving and operating machinery. You may have

difficulty concentrating or reacting if you have low blood sugar (hypoglycemia). Be careful when you drive a car or operate machinery. Ask your healthcare provider if it is alright to drive if you often have:

• low blood sugar • decreased or no warning signs of low blood sugar

What are the possible side effects of NovoLog®? • Low blood sugar (hypoglycemia). Symptoms of low

blood sugar may include: • sweating • blurred vision • trouble concentrating or confusion • dizziness or lightheadedness • hunger • shakiness • slurred speech • tingling of lips and tongue • fast heart beat

• 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 provider’s 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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Stretch it outKeeping your body as nimble as your mind isn’t a stretch if you follow these three new rules for boosting flexibility.

When it comes to getting fit, stretching tends to play second fiddle to aerobic activity and strength training. But if you think flexibility 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 you’re 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 flexibility are easier, more effective and safer. Here’s what you need to know.

1 stretch wisely The latest

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

flexibility and blood flow 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.

3 don’t push it Never bounce

or push a stretch too far.

Instead, move through your

stretches slowly—they should feel

challenging but not uncomfortable.

You’ll notice mild tension when

you hit the stretching sweet spot;

if you’re doing static stretches

post-workout, hold each one for 20

to 30 seconds.

2 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.

What’s the point?

Stretching elongates

muscles, giving joints

greater mobility and

allowing you to

move with grace

and ease.

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

your best


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September/OctOber 2013 63

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Twice the funas told to Lisa M. Gerry

Jim: Karen and I have known each other since we were kids. She was my neighbor and my first date. We

used to go to the amusement

park together in my convertible,

and on the way home we’d stop

at the ice-cream shop and share

a banana split. It was all very

romantic—and caloric, too.

Karen: We got married 39 years

ago, and we were very happy with

our weight then—we 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: We’d been talking about trying

to lose for several years. We

would say, “OK, January 1, we’re

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,

* People following the Weight Watchers plan can expect to lose 1–2 lbs/wk.

Karen Q.age: 57 ht: 5'4"

lost: 42 lb*how:

meetings

Jim Q. age: 59 ht: 5'9"

lost: 48 lb*how:

meetings

Before

We’re focused on keeping the weight off. Why would we need them again?

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

successsecrets


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and my cholesterol was too high.

He said if I didn’t 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

WW, and Karen and I were excited

from the get-go.

K: It seemed like a program we

could stick with for life. At first,

we relied pretty heavily on frozen

prepackaged meals. Then I started

experimenting with one new

recipe every week.

J: I looked forward to trying

Karen’s dishes from the WW

cookbooks—grilled Cuban chicken

with black bean and mango salsa

became one of our favorites. I was

amazed that we were eating food

that tasted so good and we were

still able to lose weight.

K: Now losing has become a family

afair. A month after we joined, our

daughter, who’s 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

first Thanksgiving on Program,

all of the dishes were made using

Weight Watchers recipes. At first,

my son missed my buttery mashed

potatoes, but the new

version—made with less

butter and roasted garlic—

was a hit.

J: Losing with our

daughter helped us become

more active, too. She even

convinced Karen to run a

half marathon with her!

K: I used to run years ago,

before I started WW, but I

was no longer exercising.

I couldn’t even run 20

feet when I first started

training. But my daughter

and I trained all winter,

and we ran our first

half marathon in April.

Crossing the finish line

was a fantastic feeling.

J: Back in my 30s, I loved

to run—I completed six

marathons. But in recent

years, I opted for sedentary

activities—like banjo playing and

spending time on the computer.

Now I love to hike, bike and canoe.

K: As for our health,

our cholesterol is in check,

and Jim’s been of his meds

for about a year.

You know what else? We’re both

more positive people, because

we feel terrific.

J: We look better in our clothes,

too. I can actually fit into my

leather jacket from high school!

I dug out my bell-bottoms, but

Karen won’t let me wear those.

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 fight high

cholesterol (or lipids). in fact,

a 2012 study at the University

of Navarra in spain found that

those participants who followed

a protein-specific meal plan

(protein-rich foods comprised

less than 22 percent of their

day’s 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 here’s the interesting point:

The researchers concluded that

the resistance training was the

pivotal factor for cholesterol

reduction. More research is

needed to confirm these findings,

but this is a good start.

The truth is, many people’s

cholesterol levels tend to

respond to dietary and exercise

changes, says Tracy stevens,

MD, a cardiologist at saint Luke’s

Mid america Heart institute

in Kansas City, Missouri. and

even if you don’t see significant

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 you’re in this group—or aren’t

seeing sufficient benefits from

lifestyle measures alone—talk to

your doctor about whether you

would benefit from taking a statin

drug. “Overall, statins reduce the

risk of stroke and heart attack,”

Dr. stevens notes.

Lipid breakdown

success

have you found success? send your story, photos and hometown to [email protected].

Jim gained a daring hobby in his 40s: He began piloting small aircraft—and Karen was his copilot. But that changed once they got heavier. “When we started needing more runway to take off in our airplane, we knew it was because of our weight,” Jim says. The same was true of their motorcycle rides together: “I worried that the bike wouldn’t be able to hold both of us,” says Karen. Now 90 pounds lighter, the couple has once again embraced their daredevil lifestyle. Jim recalls their latest motorcycle adventure: “We recently rode through the Black Hills of Sturgis in South Dakota. It was magical.”

flying high


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September/OctOber 2013 67

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Angelica M.age: 47 ht: 5'10"

lost: 29 lb*how: meetings

Before

There are no extremes in my life anymore. I’ve finally found a healthy balance.

Passion playas 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 Year’s 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 first child didn’t help

matters.


anGeLica Lost

weiGht on a prior

weiGht watchers

proGraM and

PointsPlus.

success


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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 I’ve 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. What’s even better,

I haven’t had back problems since!

My passion for healthy living led me

to become a Leader and teach a group

fitness class on the weekends—both

while holding down a full-time job.

Eventually, I asked myself a life-

changing 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 fitness classes my life’s work—

and I’ve 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.

There’s so much I love about my life

now, and I want to be around for a long

time to experience it. Fortunately, I’m

able to share what I’ve learned over

time with other members who have

similar concerns.

Spinal trapGot back pain? if so, and

you’re 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.

what’s 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, what’s the solution

in this seemingly no-win

situation? start losing—even

as little as 5 percent of your

current weight. “There’s 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 you’re slimming

down, low-impact aerobic

exercise like walking or pool-

based activities and core-

strengthening 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.

it’s a twofer: tone your abs

and ease your back pain.

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 mom’s 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.

famIly maTTers

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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

couldn’t take care of my family or myself.

After that, I joined WW. My first big change:

I started walking during my lunch hour in

the scenic Seaport District. Since reaching

my goal in 2011, I’ve embraced Boston’s rich

culture more than ever. Here’s how:

Sarah O.age: 36 ht: 5'4"


Before


success

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

Losing in Boston

cyber chic i now love to shop on this posh Boston-

based 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.

sarah Lost weiGht on a prior weiGht watchers proGram and PointsPlus.

family first i want my kids to love fitness, so last September, I took them along in the stroller for

the one-mile Boston Heart Walk on the Charles River

Esplanade—a park that stretches the length of the river.

I look forward to this year when they’ll be able to walk it!2013 Boston heart walk, bostonheartwalk.org.

chowder down i regularly need a seafood fix, so i traded my former

go-to fried clams for

flavorful and filling

broiled scallops. Still,

occasionally I splurge

on a creamy cup of

New England clam

chowder, and savor

every spoonful! Legal sea Foods, legalseafoods.com.

PH

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39 miles of waterfront paths and a 2.5-mile Freedom trail help

make Boston the third-

fittest city in the u.s.


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Debbie G.age: 4 4 ht: 5'7"


Before

Breast cancer runs in the family—my mother was diagnosed at age 31.

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

under my right breast.

I immediately called my

doctor, who prescribed

a digital mammogram,

which was followed by a

breast MRI, an ultrasound

and biopsies. A few days later, the day of my

children’s 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 five months after my

mammogram? The doctor doubted that it

could have formed that quickly—the lump

was probably there all along, masked by the

fatty tissue in my breasts.

Saved by the

scale as told to Katerina GKionis

success breast cancer 411 ]

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 significantly lower risk of breast cancer than those with the lowest levels. Consider this yet another good reason to get the recommended intake every day.


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My grandchildren don’t know about breast cancer.

My grandchildren don’t know how hard I’ve fought.

But my grandchildren know that I’m here.

I AM SUSAN G. KOMEN.

To lend your support, donate by texting

KOMEN to 90999 or visit komen.org

Alantheia Peña was diagnosed with breast cancer just after learning that both of her daughters were pregnant. And everything she’d been looking forward to became everything she was going to miss. But a non-profi t center—locally funded in part by a grant from Susan G. Komen—covered Alantheia’s mammograms, mastectomy and reconstructive surgeries. So today, she’s spending lots of time babysitting.

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


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success breast cancer 411 ]


There’s a good chance that if I hadn’t lost weight, the lump would have gone undetected. I wasn’t 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 30–45 minutes. If I started

feeling weak, I stopped (I learned to listen to

my body). Thanks to the healthy routines I’d

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 wasn’t 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?

Stay fit. You don’t have to

run marathons for your breasts

to benefit from fitness. Walking briskly for 30 minutes five 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 body’s 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.

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, it’s 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 there’s a 93 percent chance of survival, says

the American Cancer Society.

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.

Learning to prioritize was the key to my success.

3 ways to Lower the odds

Get rid of the gut. Here’s 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.

1 2 3


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But let’s face it: Relationships take work.

Still, you probably give more thought to choosing an outfit 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 significant other

and, last but not least, your body.

Ready to commit? Here’s how to live healthy—now and forever.

What’s

got to dowith it?

Plenty, when it comes to

weight loss. Recent research shows that the health of your

relationships —to food, friends and yourself—is critical

for success.

77


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

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Weight Watchers Magazine/September/OCtOber 2013 79

As far-fetched as it sounds, romantic relationships aren’t all that different from those you have with food. Some liaisons are healthy, balanced and forgiving, while others … well, it’s complicated. And just as you’ve analyzed every aspect of your love life, it’s important to take the same approach with the contents of your fridge—especially if your goal weight has been playing hard to get lately.

The first step is to identify what relationship status you have with food. To do so, simply find which of the following three responses best completes this sentence: “I’m most likely to reach for a pint of ice cream...” Then read on for your Rx.

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

Your status Dependent

If highly charged, confrontational

situations (like heated arguments

with your spouse or a coworker)

lead you to eat uncontrollably,

your emotions are definitely

the alpha in the relationship.

For you, food provides a short-

term 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 you’re anxious,

angry or even bored doesn’t solve

anything, and in turn, can create

new problems—such as packing

on extra pounds.

love Rx The link between

your emotions and food choices

isn’t 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 you’re

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 teen’s college admission

process is causing you to visit

the fridge frequently, whether

you’re stressed about the financial

implications or the adjustments

that will come with the change.

The next time you’re 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.

Even when he’s bad for you, you just can’t let him go. No, we’re not talking about your ex. We are talking about food! It’s time to

call a truce and make peace with your plate once and for all.

by STAcey colino | illustrations by cAiTlin-MARie MineR

“I’m most likely to reach for a pint of ice cream...”


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spots with healthy, portion-

controlled options. If the ofce

is your red zone, devote a desk

drawer to snacks so you’ll 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 you’re in

trafc and the fast food joint is

calling your name. Stick to these

two steps for four weeks, and

you may find that they become

second nature.

...when I let my guard down.Your status Contentious

The opposite of passive, you have

every meal and snack mapped

out—and 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 it’s an adversary, reflects

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

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 bone-

mineral density.

love Rx First, loosen your

reins. If you don’t allow some

wiggle room for a slice of pizza, a

cupcake or other favorite food

that strays from your salads and

broths, you’re sure to end up in

hand-to-hand combat with one

or more edible enemies by

dinnertime. Take the first step

toward eliminating the notion of

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

behavior—and not a personal

fault—can 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.

...when I don’t carefully plan what I am going to eat. Your status Passive

You have a go-with-the-flow

attitude toward food because you

tend to eat what’s around you

when the desire strikes. But what

you’re really doing is relying on

external cues—like the presence

of food—to 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 meeting-

room tray without thinking

twice. The result: You end up

eating what’s convenient,

whether or not it’s 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, let’s 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 five

minutes every night to write out

what you’ll eat for meals and

snacks the next day. (If you know

you’ll be going out for a meal,

browse the dinner menu online

and make a mental note of what

you’ll order.) Next, consider the

locations where you tend to find

yourself reaching for junk food

or overeating, and make a weekly

shopping trip to stock those

Breaking up with food isn’t an option, so as with any good relationship, it’s all about the give and take.

“I’m most likely to reach for a pint of ice cream...”


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setback solution

Flying solo You order takeout, but since you have no one to share it with, the entire container of pad thai is yours.

Portion out a serving, then run the rest over to a neighbor. They’ll appreciate the free meal, and you won’t be tempted to help yourself to seconds.

Suddenlysingle

The post-breakup blues have you flirting a little too much with two men named Ben and Jerry.

Jot down a list of what’s gotten you out of prior slumps (a facial or a funny movie). Post it on the fridge as a reminder that comfort foods aren’t the only mood boosters.

New relationship bliss

Your head is in the clouds, and your healthy- eating routine has suffered due to too many dinners out.

Take a cooking class with your sweetie. Research shows people eat out less and consume more veggies after taking healthy-cooking classes.

In it for the long haul

Date night means zoning out in front of the TV after the kids are in bed. You take turns choosing shows to watch.

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.

Expert: Kailen Rosenberg, a

relationship coach in Wayzata, MN,

and the author of Real Love, Right Now

(Howard Books, September 2013).

status updateWhether you are single or happily married, there are benefits and pitfalls when it comes to watching your weight. Don’t let these common relationship setbacks trip you up. 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


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by Amy Gorin | photography by kAren peArson

L ve is…never having to say ‘I give up’“Between Hurricane Sandy and my mother’s 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 I’ve had my share of plateaus, we made a commitment to lose weight together, and I will not let Erin down.”

L ve is…sharing a (healthy) snack“I wasn’t 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. It’s delicious—and far more filling than potato chips!”

L ve is… rocking his-and-her wet suits“Erin and I swam with dolphins in Florida a few months ago—and both of us wore skintight wet suits. I always thought I’d be too self-conscious to wear one. But the black was surprisingly slimming, and Erin looked amazing in hers!”

L ve is…enjoying the ride together “Last year when we visited Universal Orlando, Ken couldn’t get the seat belt to lock on his favorite ride, so he had to sit it out. Now he can fit into the seat—and 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 I’m upset. She calms me down, and I do the same for her.”

L ve is…

“I bake healthy treats.”

One of Erin’s 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.”

“I unwind with a good book.” ken is a big fan of science

fiction—so when the weather is nice, he’ll walk to a nearby park to read. “With my mind busy, i don’t

think about snacking.”

Erin M.age: 33 ht: 6'3"

lost: 75 lbhow: meetings

Ken R.age: 37 ht: 6'2"

lost: 37 lbhow: meetings

Before

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.

“I kick butt at boot camp.” While Ken sleeps in on Saturdays, Erin’s mornings are reserved for hour-long cardio sessions that

involve push-ups, crunches and running drills.

“I exercise with a trainer.” Because of his knee issues, ken

never thought he’d be able to strength train. “But my trainer

showed me that i could do a series of wall sits.”

GettInG fIt

reLaxInG


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

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

this is the longest I’ve 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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I feel so

Fat!

Why can’t

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If you’re walking the walk in terms of living a healthy lifestyle, it’s time to start talking the talk by cutting your bat wings and thunder thighs some slack. As the latest research suggests, you’ll be happier—and may even lose faster—when you trade your fattitude for body gratitude.

Words speak louder than actions when it comes to your health, especially if you’re 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 talk”—thinking or speaking negatively about their bodies—according 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.

My hips are

gigantic!


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1“I look so fat.” If you’ve ever uttered these words,

here’s 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 isn’t 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 muffin 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 them—then 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.

2“Why can’t my body look like hers?” When you’re 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 you’re doing

something good for yourself,

like exercising: Working

out in a gym around fit and

slender women (versus those

who are unfit or overweight),

can make you feel worse

about yourself—and cut your

cardio time in half—found a

study done at University of

California, San Diego.“I

f

eel

fat!” Good Girls DonÕt 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, here’s 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

firm Edelman Berland on behalf of

Kellogg’s, show that women who

think positively about weight loss and

other life goals are more likely to lose

weight—and maintain those losses.

Now that you’ve 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) find themselves

falling into all too often.

Interestingly, the disparaging

body-centric remarks weren’t 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 bodies—they

view them as works in progress—

while 19 percent reported that they

flat-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 dissatisfied

or that they have little power over

their own lives. They often find

fault with their bodies as a way to

regain control,” explains Robyn

J. A. Silverman, PhD, author of

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87

3

4

“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

confidants reciprocated, according

to a small study in Body Image.

what’s more, recent studies

suggest that obese and, to a lesser

extent, overweight women report

the greatest pressure to diss their

bodies–likely because they think

it’s what others expect to hear from

them. Even a little fat talk is too

much: Just three to five 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 friend’s negative comments about her backside, shift gears: Note how much firmer your behind is since you started Pilates—and invite your pal to try a class with you.

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 décolletage. Wearing clothes that accentuate body parts you love and express your individuality is linked with strong body confidence, whereas using clothing to camouflage causes body image to plummet, according to an Australian study. “We can’t immediately control our body shape, but we can control our clothing choices,” notes Marika Tiggemann, PhD, lead study author.

“I can’t stand clothes shopping.” so many things about the overall experience

of shopping for clothes—from the thin

mannequins to the bright lights and three-

way mirrors—can lead to women feeling lousy

about their looks, suggests recent research

from Flinders University in Adelaide, Australia.

before you fuel the fire by berating yourself

for not fitting into a particular size, know

that clothing within a single size can vary

greatly—as much as 8½ inches in the waist—

across different brands, according to a study

published in Clothing & Textiles.

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

try thIs Whatever you do, don’t let body envy make you run from the treadmill, since one result of exercise—getting stronger—can 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.

He has issues, too!

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 aren’t

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 some-

thing 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.


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http://www.diabetes.org

http://dominosugar.com/light



89

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what’scooking

Caramel blissConsider sharing this

homemade treat

and you will slash

the per-serving

PointsPlus value

to just 4.

Caramel applesprep 30 min | cook 5 min | serves 12

12 small unwaxed apples, rinsed, dried and stems removed 12 ice-pop sticks 1½ (14-oz) bags traditional

caramels, unwrapped ¼ c orange juice 2 tsp vanilla ¼ 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.

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 firm,

30 minutes or up to 2 days.per serving (1 caramel apple): 272 cal, 4 g total fat, 1 g sat fat, 0 g trans fat, 4 mg chol, 124 mg sod, 59 g carb, 48 g sugar, 4 g fib, 3 g prot, 78 mg calc. pointsplus value: 7

• Select apples that are shiny, firm

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, they’ll stay crisp

and juicy four to six weeks.

• Enjoy whole apples whenever

possible. Two-thirds of the fiber and

antioxidants are found in the peel.

Pick a winnerThere 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 superstars—and keep

them fresh longer.


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Brown out don’t toss an apple just because it’s 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. don’t like the look of brown slices?

Cook them! Heat destroys the enzymes

responsible for oxidation, thereby preventing

the apples from browning.

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 cold-

storage technology. So check the produce

section for these oldies but goodies.

TasTy treats

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:

1 apple crisp wedgesSpread half of apple

wedges with low-fat

peanut butter, and roll in

crushed low-fat granola.

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 2–3 minutes.

3

2

1

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.

Vintage apples?

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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http://weightwatchers.com/skinnyonapples



Hungry for

the bestin taste and nutrition?

EBIt’s so

Better taste. Better nutrition.Better eggs.TM

Giving your family the best has never

been so easy! Compared to ordinary

eggs, EBs provide:

• 25% less saturated fat

• 10 times more vitamin E

• 3 times more vitamin B12

• 4 times more vitamin D

• 2 times more Omega 3

• 38% more lutein

• 175 mg cholesterol (58% DV)

Along with superior nutrition comes

superior taste: EBs deliver more of

the farm-fresh, delicious fl avor

everyone loves.

Superior taste, nutrition, quality,

variety, and value–only one egg

makes it easy. EBs!

egglandsbest.com

facebook.com/EgglandsBestEggs @EgglandsBest


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http://facebook.com/EgglandsBestEggs




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Tired of the same old chicken breasts? make a break from the flock with fabulous dishes for drumsticks and thighs, courtesy of our brand-new chicken cookbook.

Nice legs!

Sweet-and-spicy chicken prep 15 min | cook 15 min | serves 4

2 scallions, chopped 3 Tbsp mirin 2 Tbsp rice vinegar 2 Tbsp sugar 2 Tbsp reduced-sodium soy sauce 2 tsp Asian (dark) sesame oil ½ tsp red pepper flakes 4 (¼-lb) skinless, boneless chicken thighs, trimmed ½ c low-sodium chicken broth

1 mix scallions, mirin, vinegar,

sugar, soy sauce, 1 tsp oil and

pepper flakes 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, 3–4

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 fib, 24 g prot, 29 mg calc. pointsplus value: 5

FILLING EXTRA

Slice chicken and serve atop coleslaw mix, matchstick-cut apple and sliced radishes.

Look for Weight Watchers Ultimate

Chicken Cookbook (St. Martin’s Press, 2013), available at retailers nationwide on September 3.

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

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

It’s nutrient-rich. Dark meat chicken drumsticks and thighs are a good source of iron, zinc, riboflavin, thiamine, and vitamins B6 and B12.

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


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TEAR INTO DELICIOUS

SALT-FREE FLAVOR.

INTRODUCING NEW SEASONING MIX PACKETS

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

© 2013 B

&G

Foods, Inc. | M

rs. Dash is a R

egistered Trademark of B

&G

Foods N

orth Am

erica, Inc.


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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 165°F).

6 oz orzo 2 oz low-fat feta cheese,

crumbled 8 pitted kalamata olives, sliced 6 (1/4-lb) chicken drumsticks, skinned ½ tsp salt ¼ tsp black pepper 1 (1¼-lb) can artichoke hearts in brine, drained and quartered 3 garlic cloves, minced 1½ 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, 4–5 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 ½ c orzo mixture and scant ¼ 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 fib, 25 g prot, 69 mg calc. pointsplus value: 7

Mediterranean lemon chicken with artichokes and orzo prep 15 min | cook 30 min | serves 6

For a bonus chicken recipe, see p. 116.

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

youÕll 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.

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Cumin-spiced chicken with pears prep 15 min | cook 15 min | serves 4

8 small skinless, boneless chicken thighs (about 1¼ lb)

2 tsp ground cumin ¼ tsp salt ¼ tsp black pepper 1 tsp olive oil 1 large ripe pear, cut lengthwise into

8 (½-inch-thick) slices ¾ c apple cider 2 Tbsp cider vinegar

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 fib, 30 g prot, 51 mg calc.

pointsplus value: 8

The ONLY popcorn endorsed by Weight Watchers®

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98 september/october 2013

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 firm pumpkins without soft spots. and if the stem easily detaches, take a pass—it might be rotten.

Pumpkin eaterIf 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 squashes—yes, pumpkin is a winter squash—have a higher flesh-to-seed ratio, making them smoother and sweeter than their larger relatives.

Harvest pumpkin stewprep 35 min | microwave/cook 25 min |

serves 4

Microwave 1 (4-lb) fresh pumpkin on

High until slightly softened, 3–3½

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 crisp-

tender, 3 minutes. Add 2 chopped garlic cloves and cook, stirring

frequently, just until fragrant, 1–1½

minutes. Add 1 tsp turmeric, ½ tsp ground cumin and 1 cinnamon stick; cook, stirring frequently, until fragrant,

1 minute. Stir in pumpkin and 2 c low-sodium vegetable broth; bring to boil.

Reduce heat and simmer, covered, 10

minutes. Stir in 2 diced zucchini, ⅓ c raisins and ½ tsp kosher salt. Cook,

covered, until vegetables are tender,

5–8 minutes. Discard cinnamon stick.

Top with pumpkin seeds (if using).

per serving (about 1½ cups stew 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 fib, 5 g pro, 83 mg calc.

pointsplus value: 4

cook


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That’s because we make sure that through harvesting and

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Bowl me over Turn mini pumpkins into edible

serving bowls! Each bowl will hold ½ cup of your favorite

soup or stew for a per-serving PointsPlus value of 2.

1. Spray mini pumpkins (½ pound each) with nonstick

spray and set on baking sheet.

2. Roast pumpkins at 400°F until

fork-tender, 40 to 45 minutes.

3. Slice 2 inches from top of each

pumpkin; scrape out seeds with a spoon.

treat Spiced pumpkin seedsPreheat oven to 300°F. Spray large jelly-roll pan with nonstick spray.

Spread 1½ c fresh pumpkin seeds on pan; lightly spray with nonstick

spray. Sprinkle with ¼ tsp kosher salt and ⅛ tsp chile powder. bake,

stirring every 15 minutes, until golden, 35–40 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.

Use every bitDon’t toss those seeds or that shell! Here’s how to

repurpose all parts of your pumpkin.

OxiClean™ Versatile tackles over 101 different types of stains, is color safe and chlorine free.

Refer to product label for specif c directions. ©2013 Church & Dwight Co., Inc.

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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.

RECIPES & MORE: SWEETLEAF.COM

17 FUNFLAVORS


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102 SEPTEMBER/OCTOBER 2013/Weight Watchers Magazine

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Spice things upThese solo-serve meals—all 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 hard-cooked egg white, 1 Tbsp low-calorie mayo, 1 tsp

minced dill gherkin, ⅛ tsp dried dill and pinch mustard powder in

bowl. serve atop 1½ 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 fig. Toast in toaster

oven 2–3 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, ½ tsp roasted

ground cumin, ¼ tsp garlic salt and ⅛ tsp pepper

in cup; brush onto 1 (5-oz) trimmed center-cut bone-in pork chop.

Broil pork on nonstick foil 4–5 min per side. serve with 1 c steamed

Swiss chard. (1 PORK CHOP WITH 1 CUP CHaRD) pointsplus valUe: 8

Spiced French toast mix ¼ 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 minutesSnapper with mint mojo Heat broiler. mix 1 Tbsp lime juice, 1 tsp oil, 1 tsp brown sugar, ½ tsp dried mint, ½ tsp ground

coriander and ¼ tsp dried rosemary. Add 1 (6-oz) snapper fillet;

marinate 5 min. Broil fish 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, ½ tsp curry powder and pinch allspice;

cook 5 min. Add 1 sliced scallion and ½ tsp chopped garlic; cook 1 min.

Add ⅓ c cooked brown rice; cook 2 min. (1 CUP) pointsplus valUe: 7

cook

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


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Indications and UsageWhat 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 InformationWho 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 diff culty

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, and death.

• 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 benef ts of Levemir® when used alone or with other medicines have not been established. The actual weight effects of Levemir® and these other medicines are not known.

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.

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

Blood sugar control, My Way.

Available by prescription only.

Call 800-727-6500 or visit Levemir.com for more information.

Once-daily

insulinthat works for up to 24 hours

• 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 f rst and only long-acting, man-made insulin approved for use during pregnancy and in children with type 1 diabetes as young as 2 years

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 86°F, and not refrigerated.

Once-daily Levemir® FlexPen® (insulin detemir [rDNA origin] injection) helps to lower A1C and comes in a discreet, prefilled, dial-a-dose insulin pen.

For people with type 2 diabetes

If you need assistance with prescription drug costs, help may be available. Visit pparx.org or call 1-888-4PPA-NOW.


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Patient Information

LEVEMIR® (LEV–uh-mere)(insulin detemir [rDNA origin] injection) solution for subcutaneous injectionThis is a BRIEF SUMMARY of important information about LEVEMIR®. This information does not take the place of talking to your healthcare provider about your diabetes or your treatment. Make sure that you know how to manage your diabetes. Ask your healthcare provider if you have any questions about managing your diabetes.

What is LEVEMIR®?LEVEMIR® is a man-made 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.

Who should not use LEVEMIR®?Do not use LEVEMIR® if:•youareallergictoanyoftheingredientsinLEVEMIR®.

See the end of this leaflet for a complete list of ingredients in LEVEMIR®.

What should I tell my healthcare provider before using LEVEMIR®?Before you use LEVEMIR®, tell your healthcare provider if you:•haveliverorkidneyproblems•takeanyothermedicines,especiallyonescommonly

called TZDs (thiazolidinediones).•haveheartfailureorotherheartproblems.Ifyouhaveheartfailure,itmaygetworsewhileyoutakeTZDswithLEVEMIR®.•haveanyothermedicalconditions.Somemedical

conditions can affect your insulin needs and your dose of LEVEMIR®.•arepregnantorplantobecomepregnant.Youandyour

healthcare provider should talk about the best way to manage your diabetes while you are pregnant.•arebreastfeedingorplantobreast-feed.Itisnotknown

if LEVEMIR®passesintobreastmilk.Youandyourhealthcare provider should decide if you will take LEVEMIR® while you breastfeed.

Tell your healthcare provider about all the medicines you take, including prescription and non-prescriptionmedicines,vitaminsandherbalsupplements. LEVEMIR® may affect the way other medicineswork,andothermedicinesmayaffecthowLEVEMIR® works.Know the medicines you take. Keep a list of your medicines with you to show your healthcare provider and pharmacist when you get a new medicine.

How should I use LEVEMIR®?•UseLEVEMIR® exactly as your healthcare provider told

you to use it.•Yourhealthcareproviderwilltellyouhowmuch

LEVEMIR® to use and when to use it.•Donotmakeanychangestoyourdoseortypeofinsulin

unless you are told to do so by your healthcare provider. Know your insulin. Make sure you know:•thetypeandstrengthofinsulinprescribedforyou.•theamountofinsulinyoutake.•thebesttimeforyoutotakeyourinsulin.Thismay

change if you take a different type of insulin.•DonotdiluteormixLEVEMIR® with any other insulin orinjectablediabetesmedicine.YourLEVEMIR® will not work the right way and you may lose control of your bloodsugar,whichcanbeserious.Giveyourselfseparateinjections.Youmaygivetheseparateinjectionsinthesamebodyarea(forexample,yourstomacharea),butyou should not give the injections right next to each other.•DonotuseLEVEMIR® in an insulin pump.•InjectLEVEMIR® under your skin (subcutaneously) in yourupperarm,abdomen(stomacharea),orthigh.Never inject LEVEMIR® into a vein or muscle.

•Changeinjectionsiteswithintheareayouchoosewitheach 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 youhaveanyquestions.Yourhealthcareprovidershouldshow you how to inject LEVEMIR® before you start taking it.•Yourhealthcareproviderwilldecidewhichtypeof

LEVEMIR® to prescribe for you. LEVEMIR® comes in:•10mLvials(smallbottles)forusewithasyringe•3mLLEVEMIR® FlexPen®

Ask your healthcare provider how you should use LEVEMIR®.•If you use too much LEVEMIR®, your blood sugar

may fall low (hypoglycemia).Youcantreatmildlow blood sugar (hypoglycemia) by drinking or eating somethingsugaryrightaway(fruitjuice,sugarcandies,or glucose tablets). It is important to treat low blood sugar (hypoglycemia) right away because it could get worse and you could pass out (lose consciousness).

If you pass out you will need help from another person or emergency medical services right away. See “What are the possible side effects of LEVEMIR®?” for more information on low blood sugar (hypoglycemia).• If you forget to take your dose of LEVEMIR®, your

blood sugar may go too high (hyperglycemia). If high blood sugar (hyperglycemia) is not treated it can leadtoseriousproblems,likelossofconsciousness(passingout),comaorevendeath.

Follow your healthcare provider’s instructions for treating high blood sugar. Knowyoursymptomsofhighbloodsugar,whichmay

include:•increasedthirst•frequenturination•drowsiness•lossofappetite•ahardtimebreathing

•fruitysmellonthebreath•highamountsofsugarand

ketones in your urine•nausea,vomiting(throwing

up) or stomach pain

•Donotshareneedles,insulinpensorsyringeswithothers.•Check your blood sugar levels. Ask your healthcare

provider what your blood sugars should be and when you should check your blood sugar levels.

Your insulin dosage may need to change because of:•illness•stress•othermedicinesyoutake

•changeindiet•changeinphysical

activity or exercise

What should I avoid while taking LEVEMIR®?• Alcohol. Drinking alcohol may affect your blood sugar

when you use LEVEMIR®.•Driving and operating machinery.Youmayhave

trouble paying attention or reacting if you have low blood sugar (hypoglycemia). Be careful when you drive a car or operate machinery. Ask your healthcare provider if it is alright for you to drive if you often have:•lowbloodsugar(hypoglycemia)•decreasedornowarningsignsoflowbloodsugar

What are the possible side effects of LEVEMIR®?LEVEMIR® can cause serious side effects, including:•Low blood sugar (hypoglycemia). Signs and

symptoms of low blood sugar may include:•dizzinessor

lightheadedness•shakiness•hunger•fastheartbeat•tinglinginyourhands,feet,lipsortongue

•troubleconcentratingorconfusion•blurredvision•slurredspeech•anxietyormoodchanges•headache•sweating

Very low blood sugar (hypoglycemia) can cause loss ofconsciousness(passingout),seizures,anddeath.Insome people their blood sugar may get so low that they need another person to help them. Talk to your healthcare provider about how to tell if you have low blood sugar and what to do if this happens while taking LEVEMIR®. Know your symptoms of low blood sugar. Follow your healthcare provider’s instructions for treating low blood sugar.

If you are using LEVEMIR®withanotherdiabetesmedicine,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 problemforyou.YourdoseofLEVEMIR® may need to be changed.•Skin thickening or pits at the injection site

(lipodystrophy).Change(rotate)theareawhereyouinject 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.Getmedicalhelprightaway if you have any of these symptoms of an allergic reaction:•arashalloveryourbody•itching•shortnessofbreath•troublebreathing(wheezing)

•fastheartbeat•sweating•feelfaint

•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®.Yourhealthcareprovidershould 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:•shortnessofbreath•swellingofyouranklesorfeet•suddenweightgain

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:•Lowbloodsugar(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).Youmaygetredness,swelling,anditchingat the injection site. If you keep having skin reactions or theyareserious,talktoyourhealthcareprovider.•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.Callyourdoctorformedicaladviceaboutsideeffects.YoumayreportsideeffectstoFDAat1-800-FDA-1088.

What are the ingredients in LEVEMIR®?Active Ingredient: Insulin detemir InactiveIngredients:zinc,m-cresol,glycerol,phenol,disodiumphosphatedihydrate,sodiumchlorideandwaterfor 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. 800ScuddersMillRoad Plainsboro,NewJersey08536 www.novonordisk-us.com 1-800-727-6500Revised:April16,2013Novo Nordisk®, LEVEMIR®, and FlexPen® are registered trademarks of Novo Nordisk A/S.LEVEMIR®iscoveredbyUSPatentNos.5,750,497,5,866,538,6,011,007,6,869,930andotherpatentspending.FlexPen®iscoveredbyUSPatentNos.6,004,297,RE43,834,RE41,956andotherpatentspending.Manufactured by: Novo Nordisk A/S DK-2880Bagsvaerd,Denmark©2005-2013NovoNordisk 0413-00015153-15/2013


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Cucumber “noodles”prep 10 min | cook none | serves 6

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 fish sauce, 1 tsp brown sugar

and ½ 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 fib, 4 g prot, 26 mg

calc. pointsplus value: 3

Lemongrass beef rolls, p. 106.

Pan-Asian pancakes, p. 106.

Thai scoreKick off football season with a deliciously different spread (you won’t miss the chips).

cook


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Pan-Asian pancakes prep 25 min | cook/stir-fry 15 min | serves 6

Pancakes: Puree 1¼ c white rice flour, 1¼ c

water, ½ c light coconut milk, ¾ tsp turmeric

and ½ tsp salt in blender until thickened,

3 minutes. let stand 30 minutes. Heat

¼ tsp canola oil in 10-inch nonstick skillet

over medium heat. Pour generous ⅓ c batter

into skillet, tilting pan to coat bottom. Reduce

heat and cook until edges are lightly browned,

1–1½ minutes. Turn over and cook until lightly

browned, 1 minute. slide pancake onto

parchment-lined baking sheet. Repeat with

remaining batter and 1¼ tsp canola oil to make

5 more pancakes, adding ¼ 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 175°f 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 ⅓ 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 ⅓ c filling evenly over half of

each pancake. fold other half of pancake over

filling. serve with 12 lettuce leaves, 1½ c fresh

mint leaves and ¼ c Thai garlic chili sauce.

per serving (1 pancake with 2 lettuce leaves,

¼ 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 fib,

18 g prot, 70 mg calc. pointsplus value: 6

Lemongrass beef rollsprep 25 min | grill 5 min | serves 6

sauce: Whisk juice of 2 large limes, 2 Tbsp

fish 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 reduced-

sodium 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; ½ small English (seedless)

cucumber, cut into matchstick strips;

¾ 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 filling. 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.

per serving (2 rolls with 2 tablespoons

sauce): 196 cal, 4 g total fat, 1 g sat fat,

0 g trans fat, 49 mg chol, 685 mg sod, 18 g

total carb, 8 g sugar, 1 g fib, 21 g prot, 26 mg

calc. pointsplus value: 5

cook

Avoid the mess by covering your

coffee table with a disposable tablecloth.

Use bamboo instead of plastic plates;

they’re disposable and biodegradeable.

Skip silverware and use chopsticks

(good for portion control and cleanup).

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.

• Apple fizz Fill glasses halfway with apple cider, then pour dark beer over a spoon, creating a layered effect.

• Ginger brew Mix equal parts light beer with ginger beer or sugar-free ginger ale. Garnish with cilantro sprigs.

Easy does it

For a bonus dessert recipe, see p. 116.


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Yes, you can have it—and 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

bring home the


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Bacon-cinnamon rolls, p. 112.

sizzling secretsAdd bacon to your favorite dishes without the full-tilt guilt. Here’s how:

bUY center-cut packaged bacon. You’ll get that big, bold bacon taste for about one less gram of total fat per strip.

cHoP a strip of cooked bacon and 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 satisfied.

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 flavor.

surprise! Just like salt, bacon accentuates the sweet flavor of baked goods.


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PHOTOGRAPHY:

If you want to trim the fat from your dishes, you’ve got choices. Here are the smartest picks—and tasty ways to use them.

Crispy scallops with bacon and zucchini, p. 112.

baconate How-to’s


leanest canadian bacon is actually closer to ham than to regular bacon. it’s 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; fill each with half a slice of part-skim mozzarella, a slice of Canadian bacon and basil leaves; then grill.

leaner turkey bacon is made of smoked and ground turkey meat reformed to resemble strips. since turkey bacon doesn’t have as much fat as pork bacon, you’ll get less shrinkage when it’s cooked.

TRY Wrap strips around fresh figs; broil until crisp. Drizzle with dark honey.

lean Pancetta is a salt-cured product made from pork belly. Unlike american bacon, it is not smoked. Buy pre-diced pancetta (it’s lower in fat than sliced) and use it when you want a more subtle bacon flavor.

TRY Crisp-cook and cool; sprinkle over low-fat dulce de leche frozen yogurt topped with diced peaches.


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For more bacon recipes, see p. 114.

striP JobHave 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.

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

Pasta with roasted veggies and bacon,

p. 112.


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recipebox{ bring home the bacon } p. 108

Pork with cabbage, kale and pancetaprep 20 min | roast/cook

25 min | serves 4

4 large garlic cloves 1 tsp olive oil 1 (1-lb) lean pork

tenderloin, trimmed ¼ tsp chopped fresh

rosemary Kosher salt ⅛ tsp black pepper ¼ c diced pancetta 3 garlic cloves, chopped ½ head Savoy cabbage,

chopped (6 c) 1 c low-sodium chicken

broth ½ lb Tuscan kale,

trimmed and chopped ½ tsp chopped fresh

thyme

1 Preheat oven to 400°F.

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, ⅛ tsp salt

and pepper. Transfer pork

to baking sheet. Roast until

instant-read thermometer

inserted into center of pork

registers 145°F for medium,

25 minutes.

3 Meanwhile, chop

remaining 3 garlic cloves.

Set large Dutch oven

over medium heat. Add

pancetta and cook, stirring

occasionally, until beginning

to crisp, 2–3 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 ½ c

broth. Cover and cook

until cabbage softens, 6–8

minutes. Stir in kale and

remaining ½ c broth; cover

and cook until vegetables

are tender, 5 minutes. Stir

in ¼ tsp salt, thyme and

pancetta.

4 Transfer pork to cutting

board; let stand 5 minutes.

Cut into 16 slices and serve

with cabbage.

per serving (4 slices pork with 1¼ cups cabbage): 227 cal, 8 g total fat, 3 g sat fat, 0 g trans fat, 51 mg chol, 336 mg sod, 13 g total carb, 4 g sugar, 5 g fib, 28 g prot, 108 mg calc. pointsplus value: 6

Pasta with roasted veggies and baconprep 15 min | roast/cook

30 min | serves 4

1 (12-oz) bag fresh cauliflower florets

1 sweet potato, peeled and diced

1½ c sliced sweet onion 2 tsp olive oil ⅛ tsp kosher salt ½ lb multigrain pasta

3 slices turkey bacon, crisp-cooked and chopped

3 Tbsp shaved Parmesan cheese

1 Preheat oven to 400°F. Mix

cauliflower, sweet potato,

onion, oil and salt in large

bowl. Spread evenly in large

rimmed baking pan. Roast

until vegetables are tender,

30–35 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 (1½ cups): 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 fib, 16 g prot, 126 mg calc. pointsplus value: 9

Crispy scallops with bacon and zucchiniprep 15 min | cook 15 min |

serves 4

1½ slices center-cut bacon, chopped

1¼ lb sea scallops 3 medium zucchini 1 tsp olive oil 1 garlic clove, chopped ¼ tsp kosher salt ⅛ tsp black pepper

1 Set large nonstick skillet

over medium heat. Add

bacon and cook, stirring

occasionally, until crisp, 5–6

minutes. With slotted spoon,

transfer bacon to paper

towels; drain. Discard all but

¾ tsp drippings from skillet

and set over medium-high

heat. Add scallops and cook

until crisp and just opaque in

center, 4–5 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 ½ 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 fib, 17 g prot, 33 mg calc. pointsplus value: 4

Bacon-cinnamon rollsprep 30 min | cook/bake

30 min | serves 15

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

PH

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recipe box

½ c granulated sugar 2 Tbsp packed brown

sugar 2 tsp cinnamon 2½ c all-purpose flour 1 tsp baking powder ½ tsp baking soda ½ tsp salt 4 Tbsp unsalted butter 1 c + 2 tsp fat-free

buttermilk 1 large egg ½ c confectioners’ sugar 2 Tbsp maple syrup


Spray 9 x 13-inch baking pan

with nonstick spray.

2 Filling: Chop 1 slice bacon.

Mix ¼ c granulated sugar,

brown sugar and cinnamon

in small bowl. Stir in chopped

bacon.

3 Whisk flour, remaining

¼ 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 flour mixture,

stirring until soft dough

forms. Turn dough out onto

lightly floured surface. With

floured hands, knead 30

seconds. With floured rolling

pin, roll dough to 8 x 15-inch

rectangle.

4 Melt remaining 1 Tbsp

butter. Brush dough with

melted butter leaving ½-inch

border. Sprinkle buttered

portion of dough with filling,

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, flouring 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.

Let cool in pan on rack 10

minutes.

5 Glaze: Meanwhile, mix

confectioners’ sugar,

maple syrup and 1–2 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.

per serving (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 fib, 3 g prot, 51 mg calc. pointsplus value: 5

Bacon-wrapped turkey kebabsprep 20 min | grill 10 min |

serves 4

2 tsp ancho chile powder 1 small garlic clove, crushed through a press 1 tsp brown sugar ¼ tsp dried oregano,

crushed ¼ tsp ground cumin ¼ tsp kosher salt 1 lb skinless, boneless turkey breast, cut into 1-inch pieces 2 slices thick-sliced

center-cut bacon 1 green bell pepper, cut into 1-inch pieces 1 orange or yellow bell

pepper, cut into 1-inch pieces

½ c cherry or grape tomatoes

3 scallions, cut into 1-inch pieces

1 Preheat grill to medium or

prepare medium fire. 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 ½ 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. 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 fib, 29 g prot, 40 mg calc. pointsplus value: 5

Apple tart with bacon streuselprep 20 min | cook/bake

35 min | serves 10

1 refrigerated pie crust (from 14.1-oz package)

⅓ c + 1 Tbsp all-purpose flour

3 Tbsp + ¼ c granulated sugar

2 Tbsp packed brown sugar

1 tsp cinnamon 2 Tbsp light stick butter,

cut into ½-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


Line large baking sheet with

parchment paper. Soften

pie crust according to

package directions.

2 Streusel: Meanwhile, mix

⅓ c flour, 3 Tbsp granulated

sugar, brown sugar and

cinnamon in small bowl. Add

butter; mix with fingers to

form crumbly mixture. Stir

in bacon.

3 Filling: Mix remaining

¼ c granulated sugar and

1 Tbsp flour in large bowl.

Add apples and toss to coat.

4 Unroll crust onto

prepared baking sheet.

Mound filling on crust,

leaving 1½-inch border.

Sprinkle streusel evenly

over filling. Fold rim of

dough over filling, pleating

it as you go around. Bake

until apples are tender

when pierced with tip of

knife, 35–40 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): 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 fib, 2 g prot, 11 mg calc. pointsplus value: 6

bonus recipes


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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 fig 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

side & extra

Cucumber “noodles” p 105

Spiced pumpkin seeds* p 100

sweets

Apple tart with bacon

streusel p 114

Bacon-cinnamon rolls p 112

Bacon–chocolate chip

cookies p 116

Caramel apples p 89

Coconut rice pudding p 116

recipe box

*PointsPlus values for these recipes were calculated by using the nutrition

information for each ingredient using the online Recipe Builder.

Bacon–chocolate chip cookies prep 15 min | cook/bake

20 min | serves 24

1¼ c all-purpose flour ¼ tsp baking soda ¼ tsp salt 1 c packed brown sugar ¼ c light stick butter,

melted and cooled 1 large egg 1½ tsp vanilla ½ c semisweet chocolate

chips ⅓ c chopped pecans,

toasted ¼ c quick-cooking oats

2 slices turkey bacon, crisp-cooked, cooled and cut into ¼-inch pieces

1 Preheat oven to 350°F. Line

2 large baking sheets with

parchment paper.

2 Whisk flour, baking soda

and salt in medium bowl.

Whisk brown sugar, melted

butter, egg and vanilla in

large bowl until smooth. Stir

in flour mixture until blended.

Stir in chocolate chips,

pecans, oats, and bacon. Let

dough stand until slightly

firm, 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,

10–11 minutes. With spatula,

transfer cookies to racks and

cool completely.

per serving (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 fib, 2 g prot, 13 mg calc. pointsplus value: 3

{ nice legs! } p. 92

Cajun chicken and okra stir-fryprep 15 min | stir-fry 15 min |

serves 4

2 tsp olive oil 1 lb skinless, boneless chicken thighs, trimmed and cut into 1-inch pieces ¼ tsp salt ⅛ 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 ½-inch pieces 1 (14½-oz) can diced tomatoes with jalapeños 1 tsp dried oregano

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; stir-

fry until chicken is browned

and cooked through, 4–5

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.

per serving (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 fib, 26 g prot, 112 mg calc. pointsplus value: 7

{ thai score } p. 105

Coconut rice puddingprep 10 min | cook 1 hr 10 min

serves 6

3 c light coconut milk ¾ c fat-free milk ½ c long-grain white rice ¼ c sugar 1 (3-inch) cinnamon stick 1 tsp vanilla 1 papaya, peeled, seeded and diced

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 (½ cup pudding with ¼ cup papaya): 188 cal, 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 fib, 4 g prot, 50 mg calc. pointsplus value: 5

Recipe index


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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.

Some are creamy. Some are moist.

Some are spicy. But they’re all perfectly

sensible snacks. And, without a doubt,

they taste as good as they look.

®


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118 september/october 2013/Weight Watchers Magazine

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.

About our recipesRecipes 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 fiber (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 Ūber-rich whole grains and having at least five servings of vegetables and fruits and two servings of low-fat or fat-free dairy products a day while limiting your intake of saturated fat, sugar and sodium.

• Health agencies recommend limiting sodium intake. To stay in line with this recommendation, we keep sodium levels in our recipes reasonably low; to boost flavor, we often include fresh herbs or a squeeze of citrus instead of salt. If you don’t have to restrict your sodium, feel free to add a touch more salt as desired.

• 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.

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 they’re 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 fiber 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, it’s 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.

shop, etc.

ParticiPate in Our reader Panel!

Interested in being a part of WWM’s reader panel? E-mail your name, city

and state to [email protected]. 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 you’re trying

to lose weight. By e-mailing us at wwmreaderpanel@weightwatchers

.com, you are opting to receive e-mail communications from the editors of WWM via a carefully selected third

party. Thanks for helping us continue to deliver the information and stories that

are important to you!

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success secretsp. 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, men’s 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.

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intended.

www.MortonSalt.com

JOLLY TIME®

Healthy Pop®

Having a snack attack?

Don’t 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.

www.jollytime.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:

www.conairscales.com

The Smart

Activity Tracker

The Bowflex 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.

BowflexBoost.com

Eggland’s Best

Eggland’s 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

Wines with all of the flavor but 25% fewer

calories! Don’t believe us? Sip for yourself.

Visit our website to find your nearest

retailer or to order online.

www.theskinnyvine.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, it’s 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

www.trans-ocean.com

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.

www.potatogoodness.com

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!

www.vitalicious.com

Fiber One and associated words

and designs are trademarks of

General Mills, used under license.

© 2013 General Mills

* These statements have not been

evaluated by the FDA. This product is not

intended to diagnose, treat, or

prevent any disease.

Fiber One® wraps are so good — with at least 28%

of the Daily Value of fiber — you might just want to eat

them at every meal. 1-877-469-2559

www.unclewallys.com


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http://www.OxiClean.com

http://www.beanogas.com

http://www.MortonSalt.com

http://www.jollytime.com

http://www.conairscales.com

http://BowflexBoost.com

http://egglandsbest.com

http://www.theskinnyvine.com

http://www.trans-ocean.com

http://www.potatogoodness.com

http://www.vitalicious.com

http://www.unclewallys.com

http://chsugar.com/light

http://dominosugar.com/light

http://facebook.com/crystallight

http://www.waldenfarms.com/SSO13

http://www.waldenfarms.com/SSO13




We don’t recommend wearing shapewear to weigh in, though we do suggest dressing in lighter fabrics (and possibly even wearing the same featherweight garments every week).

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

Pop of culture

Mad Men 2012

Betty Draper loses it. We admire betty for attempting to revamp her unhealthy relationship with food. it must be working because she’s slimmed down.

The Big Bang Theory 2010

Pokémon: The Movie 1999

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.

It’s never too late to lose if you stick to the Program! —meowmeth

WW meetings are a great way to meet others with similar weight-loss goals—no cheesy pick-up lines needed!

I can’t find it, and I’m late for my Weight Watchers meeting! —Howard’s mother, when looking for her girdle

Sex and the City 2002

Miranda ends up dating a fellow Member.

now & then

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!”


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

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

Pedigree.com/Dentastix

The other one probably loves DENTASTIX.®

DENTASTIX® oral care treats come in three tasty fl avors and are clinically proven to reduce up to 80% of tartar buildup.**

Smile, it's DENTASTIX® time!


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http://Pedigree.com/Dentastix




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Documents

Weight Watchers 2013-09-10