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Live Fully

good food, endless energy & abundant joy





$5.99 USA




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One sweet beet Fall in love with this versatile root veggie.



Winter winners Quick, delicious dinners for one.



Master the omelette Learn some serious skillet skills.


Comfort food face-lift Check out our lightenedup chocolate cream pie!


Cook for the win


My yummy valentine Whip up this romantic menu for two.

Chef Julia Turshen shares her secrets for success in the kitchen.



Try these hearty (and delicious) one-pot meals.

Skinny dips These zero SmartPoint® veggie dips will brighten up snack time.

All-in-one dinners 108

Eat what you love Enjoy all your favorites.

jan/ feb

“ YO U R E A P T H E G R E AT E S T R E WA R D S B Y S TAY I N G F O C U S E D ! ” — T RACY I , H U N T E R SV I L L E , N C / J A N U A R Y / F E B R U A R Y 2 0 1 7 1


jan/ feb

V-day, your way Lay down the law for the perfect romantic holiday.


This is your heart on love


A healthier relationship may mean a healthier ticker.

Puppy love The power of a pet.


Chaos, controlled

Super Bowl party playbook

Declutter your space and your mind.

Have an amazing time on game day.




For the love of food



Seeing clearly

recipe index

Learn what it’s like to be a New Yorker on plan.

René gained a new perspective on life.



Let’s dance!

The hot list

Bust a move in the ballroom for a terrific (and fun!) workout.

Members share what makes them feel gorgeous.



The swing of things

Love your skin

The jump rope isn’t just for the playground anymore.

Get your glow on!

Roasted Curried Beets with Chive Ricotta ............... 78


Roasted Red Pepper and Pear Soup ...................... 92


Keep in touch

Embrace your feelings (without food) Hint: Mind-set counts.



Editor’s letter 9

Lemony Rainbow Chard ... 101


Roasted Red Peppers with Capers and Sherry Vinaigrette ...............94 Smoky Spiced Red Pepper Dip.................... 96

Spiced Lamb Chops with Gremolata ....................101

Spicy Miso-Ginger Carrot Dip ............................. 96

Sweet and Spicy Shrimp with Pineapple .......80

Stuffed Potato with Goat Cheese and Arugula ...........80

Tricolor Fettuccine Alfredo ................................... 116

MAINS Baked Eggs with Delicata Squash, Spinach, and Feta ............. 106

Vietnamese Beef and Broccoli Bowl .................... 106

Finding me

Beef Gyro ............................... 82

Kylei endured tragedy and came out stronger.

Cauliflower-Crust Pizza with Mozzarella and Pepperoni.................... 116


Full plate

Chicken Reuben Sandwich ................................ 82

Fun new ways to live a fuller, happier life.

Chipotle–Black Bean Chili ............................... 82


Resolutions resolved Make this the year to achieve your goals.


Etc. 124


Lost and found

Brandy took charge of her life.

Chipotle–Pulled Chicken Nachos with Avocado and Lime Cream .................. 116 Chorizo and Veggie Enchiladas ........................... 114



BREAKFAST Basic Omelette .....................84 Mushroom & Bacon Omelette Filling .................... 86 Pumpkin-Pie Yogurt Cup ......................... 80 Tomato, Egg, and Avocado Breakfast Sandwich ................................80 Western Omelette Filling ....................................... 86 “Zucchini Bread” Oatmeal................................. 82

Lentil, Beet, Clementine, and Kale Salad....................... 82

DESSERTS AND TEA Chocolate–Raspberry Icebox Cake Towers ........... 101

Oven-Fried Coconut Shrimp with Orange-Chili Dipping Sauce .................... 114

Dark Chocolate–Cherry Cheesecakes ......................... 114

Sheet-Pan Salmon with Crispy Kale and Potatoes ....................... 105 Slow Cooker Winter Vegetable and Farro Stew.................... 105



Lemony Roasted Cauliflower Dip .....................96

Feeling better about yourself can bring you closer to others.


STARTERS AND SIDES Crostini with Smashed Chickpeas, Sun-Dried Tomatoes, and Mint ............101

Real life on plan.

Flourless Mini–Chocolate Cakes with Ganache .............114 Mulled Raspberry Hibiscus Tea .......................... 82 Triple–Chocolate Cream Pie ....................................90



Beet, Goat Cheese & Walnut Salad

Arugula, Strawberry & Walnut Salad



Per one ounce serving.

So Simple. So Good.™

Heart-Check food certification does not apply to recipes unless expressly stated. See

Garden Salad with Walnut Vinaigrette

Wilted Spinach Salad with Grilled Onions, Walnuts, Avocado & Apples

*Supportive but not conclusive research shows that eating 1.5 ounces of walnuts per day, as part of a low saturated fat and low cholesterol diet and not resulting in increased caloric intake, may reduce the risk of coronary heart disease. (FDA) One ounce of walnuts provides 18g of total fat, 2.5g of monounsaturated fat, 13g of polyunsaturated fat including 2.5g of alpha-linolenic acid – the plant based omega-3.

“I show up.” —T.D.


How do you show love to others?


Ed Melnitsky

Mike Zimmerman



“By giving something that is always in short supply: time.” —E.B.


“By reaching out to someone just to see how they’re doing.” —K.G.


“By being present, giving unconditional love, listening—and preparing their favorite meal.” —A.S.


CULINARY EXECUTIVE FOOD EDITOR Lisa Chernick “I’m a hugger! I’m also a talker. That adds up to a lot of ‘I love you’s.’ ” —C.W.D.

FOOD EDITOR Leslie Fink, MS, RD FOOD EDITOR (BOOKS) Eileen Runyan EDITORS Jackie Mills, MS, RD; Deborah Mintcheff; Alice Thompson “By helping when it’s needed most.” —D.H.

ART CONSULTING PHOTO DIRECTOR Marybeth Dulany CONSULTING DESIGNERS Dimity Jones, Duane Bruton, Daniela A. Hritcu JUNIOR DESIGNER Rebecca Kollmer

Lauren Michaels EXECUTIVE DIRECTOR OF MEDIA “With little acts of kindness— even if they go unnoticed.” —P.K.

“Through kindness and a ready smile.” —J.M.






Deb O’Brien tel: 212-589-2725

Kevin Zoeller tel: 312-281-6582

Jo Neese tel: 214-505-1680

Jay Monaghan tel: 415-777-4417

Lauren Magnowski tel: 212-817-4474

Gale Vineyard tel: 312-281-6623

Julie Lee tel: 214-477-0128


Warren R. Berger tel: 212-779-7172 ext. 223 Gregory L. Pepe tel: 212-779-7172 ext. 226




Paul Kalis

Alan Biederman

Jim Motrinec





Jordan Tuck

Julia Klauber

Daniel Park

Viviana Varona

SUBSCRIBER SERVICES For the print edition, go to, e-mail customer service at, or call 800-978-2400. For the digital edition, go to or e-mail customer service at CHANGE OF ADDRESS: Weight Watchers Magazine P.O. Box 6245 Harlan, IA 51593

FOR CANADIAN INFORMATION: Publications Mail Agreement No. 40906006/ Registration No. 12327 1561 RT0001

RETURN UNDELIVERABLE CANADIAN ADDRESSES TO: Weight Watchers, Inc. 2835 Kew Drive Windsor, Ontario N8T 3B7

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


J A N U A R Y / F E B R U A R Y 2 0 1 7 /

MORE TASTE. LESS WAIST. Find us next to the fresh produce. For recipe inspiration visit @bolthousefarms *Comparison is against top-selling competitor for each variety, excluding Greek dressing.

editor’s letter

savoring life first editor’s letter, back in 2014. As the first-generation daughter of immigrants, I wrote about spending summers in Italy, where I’d feed chickens, pick berries, or catch fish, then swim in the ocean before racing home to a big, unhurried feast shared by a steady stream of extended family and friends. I loved it all: the food, the people, the water, the sun. We weren’t wealthy, but we had all the ingredients of a rich life. This past summer, I took my husband and kids, along with my mom and dad, to the place where my parents grew up. I wanted my sons to feel that same sense of ease, family, and connection that I had at their age and to experience a culture that is big on loving life. I’m glad we did, because just two weeks after returning from Italy, my father fell off a ladder, and after a month in the hospital, passed away. And so, today, these words—savoring life—especially resonate. What does it mean to lead a good life? Is it a nice house, a big boat, a high-paying job, a certain dress or pants size, awards, fame? Sure—up to a point. But sitting here now, I can’t help thinking that sometimes we set goals not because we really want them but because we think we need them for the good life to kick in. And sometimes reaching a goal doesn’t fill the hole in our soul. So this year, as I create my many to-do lists—and yes, I still want to fit into my favorite jeans—I’ll ask myself what I really want. What defines me as a person? What makes me who I am? And maybe I’ll dig even deeper and ask myself: How do I want to feel? Something tells me that if I get clear on that, my to-do list will look very different.

J A N U A R Y / F E B R U A R Y 2 0 1 7 /

When I talked with Oprah for this issue, she echoed my father’s sentiments. Her mission is to live fully. She believes we all deserve the life we want and to be healthy right now, this very moment—not after losing 20, 30, 40, 140 pounds. The SmartPoints program has changed Oprah’s relationship with food, but she’s also found that being on Weight Watchers can alter the course of your life, not just the way you eat. ÒReal cookin g She shares her journey here (p. 72), is ar t formÐa gi an including one of her favorite recipes ft to be shared.Ó from her upcoming cookbook, Food, Health and Happiness. And so, this issue is dedicated to living fully. It means eating the great foods you love. (Check out our feature on p. 108, where we make over your favorites— nachos, chocolate cheesecake, fried shrimp, and more.) It means embracing a positive outlook on life. And it means giving back: This issue kicks off a new column, “WW Woman to Watch,” which spotlights a woman who’s making strides to improve the health and lives of others (p. 14).

Available January 3, 2017, wherever books are sold.

Here’s to savoring life in 2017 and beyond, and to my dad, who did it so well. May he be a model to us all.


My dad believed that the essence of good health is to feel alive and full of energy. To do what sets your soul on fire. To dedicate your life to learning


what that is, always with love and acceptance. To crack your heart wide open and let the light in. So run that half-marathon not because it’s on your bucket list but simply because your body wants to take flight. Write that blog not out of habit or duty, but because you have something to share. Mae West said it: “You only live once, but if you do it right, once is enough.”




That was the headline for my very

success secrets

finding me


Kylei lost track of herself in a storm of life catastrophes—but when the skies cleared, she realized it was time to take care of number one.



to "I’mshareso excited my story!

WHAT WERE SOME OF THE TRIALS YOU FACED? Hurricane Katrina, two moves, a job loss, my mom being diagnosed with lung cancer, my niece developing a lifethreatening liver condition. For two years, I spent my days in the car going to work and then driving to the hospital, eating fast food for every meal.

I want everyone to feel the way I feel right now. I want to inspire others.



My niece and my mom showed signs of improvement, so I looked at myself. When I saw photos from the holidays, I searched for the first Weight Watchers meeting I could find after the New Year and I joined.

QBe consistent.

I started to eat at the same time every day. It felt like I was training a baby, but that allowed me to recognize my hunger signals. Now I know when I’m hungry and when I’m not.

WHAT WAS STEP ONE? I looked at what I usually ate on a regular day and tracked it. The grand total: 118 points! I started to pre-track: Every night, I track everything that I’m going to eat the next day, and I stick to it.

HOW HAS YOUR FAMILY DYNAMIC CHANGED? When my husband and I met at age 15, we were in good shape— and now we’re back! We go to the gym together six times a week, and we bring our kids, too. They go on the treadmill and we do weights. I’m fitter than I was a month ago, and the month before that, and our family bond is stronger than ever.

GET MORE Check out a video of Kylei telling her story at weightwatchers .com/us/kylei.

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

QCook for now. I never have leftovers. If I have extra food in the pot, I’ll end up eating it all, so we cook only what we’re going to eat that night, and we keep fruit and vegetables in the house for snacks. QFind the time.

Everyone is busy, but if you have time to scroll aimlessly through Facebook, you have time to track your food.



N U T R I T I O N , H E A LT H , F I T N E S S , C U LT U R E , B E A U T Y, FA S H I O N

full plate he spreadrdt wo

ACROYOGA This trendy practice gets its name from the acrobatics involved (think balancing on your partner’s back). Synergy Partner Yoga offers only couples-based classes at nine studios on the West Coast and in Canada. Find a class at TANDEM SURFSET CLASS The workout at this popular fitness center mimics the movements of surfing. The tandem version is especially tough because partners must work together to find balance on an unstable stationary surfboard. For locations, go to

fit together



Working out may be more fun when you do it with someone you love. EXERCISING WITH A PARTNER—romantic or otherwise—can increase accountability, provide built-in motivation to stay on track, and (according to a recent small study, in which the partner was virtual) potentially even yield better results. So set up a regular bike-riding or walking date for the two of you, or opt for activities that naturally require partners: tennis, rock climbing (where you need a spotter you can trust), dancing, or fencing. Better yet, grab your partner’s hand and hit the gym for one of these couples’ workouts.

This national chain offers several inventive classes that encourage working out in pairs, including the Acrobat’s Workout (teams create inversions then come together to build a human pyramid) and Knockout Boxing (where you spar with a partner using gloves and mitts).

BY CARI WIRA DINEEN / J A N U A R Y / F E B R U A R Y 2 0 1 7 11

full plate the news you can use

MARRIAGE + STRESS = TIGHTER WAISTBANDS? In a study of more than 1,000 couples married for an average of 34 years, when the other spouse experienced long-term stress (more than four years), 66 percent of husbands and 70 percent of wives were at risk for obesity.

beyond the scale

News on health, wellness, and life as we know it. you put your " When time and passion into what allows you to exude the best of all of you, you win.


—Beauty guru Trish McEvoy, author of The Makeup of a Confident Woman (Harper Wave, 2017)

Twitter may reveal a lot about your diet. A study published in JMIR Public Health and Surveillance cross-referenced 4 million food-related tweets with census figures, health surveys, and other demographic data. Tweets about fast food were likelier to come from areas dense with fast-food restaurants (typically urban, often disadvantaged). Positive tweets about healthy foods tended to originate in areas where residents had fewer chronic conditions such as obesity or diabetes. The study’s conclusion: Good health depends on multiple factors “including where you live, work, and play.” And, it seems, tweet.

2. A Little Intensity for a Lot of Benefit The main reason to love interval exercise training? The mini-breaks. 12

Now a small study in American Journal of Physiology—Heart and Circulatory Physiology provides another reason: In older adults, resistance intervals may improve blood vessel function for up to two hours after the workout. (Poor function, often associated with diabetes, may raise cardiovascular risks.) Subjects who performed either 14-minute resistance or cardio workouts in which they repeatedly did 1 minute of intense exercise followed by 1 minute of rest (for a total of 20 minutes) improved blood flow and blood vessel dilation, key measures of vessel function. Though not all subjects had diabetes, those who did benefited most. More study is needed to assess long-term impact.

J A N U A R Y / F E B R U A R Y 2 0 1 7 /

3. Calcium Supplements: Hard on the Heart? If you pop calcium to protect your bones, consider this: Older adults taking supplements to boost intake of the mineral had a 22 percent higher risk of developing calcified coronary arteries (a key sign of atherosclerosis), according to a recent large, long-term observational study in the Journal of the American Heart Association. The good news: High daily calcium intake (more than 1,453.5 mg; the recommended dietary allowance is 1,000–1,200 mg) from foods like dairy, leafy greens, and fortified products (e.g., cereals) was associated with a 27 percent reduced risk to heart health. —Richard Laliberte


according to a recent study in the New England Journal of Medicine.

best bet

Compare these two Valentine’s Day classics:





QUICK TIP: Prefer the chocolate? Stick with three small hearts to cut your SmartPoints value to 6, and opt for the antioxidant-rich dark variety.


1. You Are What You Tweet

The average number of months it takes the average American to lose the weight gained over the winter holidays,


Nuts. 15 POTATO CHIPS 160 calories

49 PISTACHIOS 160 calories

It’s insane that a heaping handful of delicious W∑ nderful Pistachios has the same calories as a few fried potato chips. Especially considering those calories aren’t created equal. Naturally trans fat-free W∑ nderful Pistachios are heart healthy and a good source of protein. While potato chips, well… aren’t. Get Crackin’ Scientific evidence suggests but does not prove that eating 1.5 ounces per day of most nuts, such as pistachios, as part of a diet low in saturated fat and cholesterol may reduce the risk of heart disease. See nutrition information for fat content. ©2016 Wonderful Pistachios & Almonds LLC. WONDERFUL, GET CRACKIN’, the Package Design and accompanying logos are trademarks of Wonderful Pistachios & Almonds LLC or its affiliates. WP16456

full plate the news you can use

1 2


womanh to watc

a champion for patients LEANA WEN, MD, an emergency medicine physician and author of When Doctors Don’t Listen: How to Avoid Misdiagnoses and Unnecessary Tests, has become a powerful voice in healthcare reform. Her 2014 TED talk—“What Your Doctor Won't Disclose”—has been viewed nearly 1.6 million times. And as Baltimore’s city health commissioner, Dr. Wen mounted a successful public-health campaign that lowered the city’s infant and child mortality rate by 38 percent in six years. Then, in response to growing opioid addiction, she launched a program to make the nonaddictive antidote, naloxone, available to every household. The result: more than 500 lives saved from overdose. Here, her insights on health, public and private.

“YOUR ZIP CODE MEANS MORE THAN YOUR GENETIC CODE when it comes to the quality of medical care that a person receives in the US. Health is not just about the care you receive; it’s

about poverty, lack of access to doctors and transportation, and other disparities, such as home and work environments. My goal is to help level the playing field.”

“MY MOM WAS MISDIAGNOSED FOR MORE THAN A YEAR when she got sick. When she finally got the correct diagnosis—metastatic lung cancer—it was too late. I saw how disconnected doctors can be from their patients, which made me want to improve communication among consumers and health-care professionals (especially doctors). The best tool you have in getting the correct diagnosis is simply to know your body and practice your story. If something is out of the ordinary, prepare to explain it to your doctor as if you’re making a presentation at work. Don’t feel silly; the stakes are high if you can’t communicate with your health-care provider.”

“SIMPLE LIFESTYLE CHANGES MAKE A BIG DIFFERENCE. One of the biggest, and easiest, ways everyone can improve their health: Reduce or completely cut out sugary drinks. Trade in soda for water, and you'll be making a huge positive change for your long-term health.”

6,000 14

Looking for love this Valentine’s Day? Check out Sweatt, a new dating app for singles who are committed to health and fitness. Whether you’re a boot camper, cyclist, or yogi, the app helps match you with potential mates of a commensurate intensity level (weekend warriors or 24/7 health junkies). In addition to basic information, users’ profiles include their two top fitness activities, favorite time of day to work out, average number of workouts per week, and preferred “fuel.” Available at


tees to please Don one of these motivational fitness tops to jump-start your 2017 workout—and help keep the spark alive all year long! 1. SWEAT: CHARCOAL GREY RACERBANK TANK, Fitlosophy, $25,




The latest take on high-tech timepieces: smartwatches that track steps and alert you to appointments, incoming e-mails, texts, phone calls, and social media updates—yet have the look of classic fashion accessories. Check out these favorites: Juicy Couture (left), $295, juicy Coach, $295, Movado Bold Motion, $695,

Approximate number of participants in last year’s World’s Largest Ski Lesson. Help break the Guinness record on Friday, January 6, 2017, and enjoy National Learn to Ski and Snowboard Month.

J A N U A R Y / F E B R U A R Y 2 0 1 7 /

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The choice is yours, and it’s simple. Why enjoy just a slice of an apple when you can have the whole thing? b The same goes for car insurance. Why go with a company that offers just a low price when GEICO could save you hundreds and give you so much more? You could enjoy satisfying professional service, 24/7, from a company that’s made it their business to help people since 1936. This winning combination has helped GEICO to become the 2nd-largest private passenger auto insurer in the nation.

Make the smart choice. Get your free quote from GEICO today.


Some discounts, coverages, payment plans and features are not available in all states or all GEICO companies. Customer satisfaction based on an independent study conducted by Alan Newman Research, 2015. GEICO is the second-largest private passenger auto insurer in the United States according to the 2014 A.M. Best market share report, published April 2015. GEICO is a registered service mark of Government Employees Insurance Company, Washington, D.C. 20076; a Berkshire Hathaway Inc. subsidiary. Š 2016 GEICO





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J U M P Y O U R WAY F I T, C O N Q U E R C L U T T E R , L O V E Y O U R H E A R T

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“I TELL MY MAN: Roses alone won’t cut it. You have seriously underestimated how many FitPoints I have been hoarding to get some chocolate-covered cherries!” —Kathleen Yopp

“OUR DATE will have to wait until next week because I have my weigh-in tomorrow.” —Janet Peterman

“DON’T RUSH ME! Let me get ready for a great night. Tell me where we’re going early in the day so I can prepare to stick to my plan and still enjoy myself. Slow down with me, savor the meal with me, support me, encourage me, love me. But don’t rush me!” —Sheryl Coley


v-day, your way These WW Leaders know what they want. Here are their ground rules for having a sweet Valentine’s Day on plan. AS TOLD TO MANDY RICH

“I ASK FOR CARATS, not carrots!” —Beverly Amick


GET MORE Need to talk to someone who gets it?

Try Connect on the Weight Watchers app!

If one of us has something yummy on their plate, the other is allowed to take one bite, no permission needed. (Let’s not forget to count the SmartPoints.)” —Nancy Loomis

“I HAVE ONE DESSERT DECREE: Do not eat my Weight Watchers Giant Chocolate Fudge Bars!” —Kathy Newberg / J A N U A R Y / F E B R U A R Y 2 0 1 7 27

mind & body new healthy

this is your heart on love 5 ways to harness the cardiac-boosting potential of affection.


BY LAURA TEDESCO Over the years, science has told us a thing or two about heart health. Physical activity is important. A healthful diet with lots of colorful vegetables, some good fats, and lean proteins is a good idea, too. As is achieving and maintaining a healthy weight. But did you know that romantic relationships may also help your heart go pitter-patter for the better? “There are many social behaviors that seem to affect us physically,” says Kory Floyd, PhD, a University of Arizona researcher who studies affection, and the author of The Loneliness Cure.

“When I hug somebody I care about, or when someone is yelling at me in anger, I feel those things in my body: It’s not just an emotional experience, but a physical one. So, potentially, there are certain social behaviors that feel good to us because they are good for us.” In one study he co-authored, Floyd reported that saying “I love you” helped lower the heart rates of people under stress. There’s a potential connection between expressions of affection and a healthier heart because affection releases feel-good hormones like oxytocin, says Paul

Greenman, PhD, professor of clinical psychology at the University of Quebec in Outaouais. He points out that affection is the opposite of emotions like anger and sadness that have been linked to higher levels of stress hormones like cortisol, which may cause health problems. When you’re happy in a relationship, your internal stressfighting system may be more likely to operate as

intended. In a preliminary small University of California study, working mothers with satisfying marriages showed a greater number of hourly variations in their cortisol levels, a sign that their bodies’ stressmanagement systems were healthy. “For my money, having a good, close relationship may be as important for your heart health as exercising,” Greenman concludes. We wholeheartedly agree.

READY TO FORTIFY YOUR BOND, AND YOUR BODY’S MOST VITAL ORGAN? Take these four strategies to heart:

Walk and talk Working toward regular exercise, a heart-smart diet, and a healthy weight might be more fun when done with a loving partner. Try taking walks together as a couple, Green-

man suggests, or cook and eat healthy meals together. All the while, don’t be shy about physical contact. “Forms of affection where there’s actual skin-to-skin contact—handholding and kissing—seem to provoke the most immediate physical response, because you’re really stimulating the touch receptors in the skin in the most direct way,” Floyd says. / J A N U A R Y / F E B R U A R Y 2 0 1 7 31

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mind & body

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Rate your current level of smooching on a scale of 1 to 10. Now imagine what it would look like if you cranked up your affection by 2 points, which is what Floyd had couples do in one study. “Don’t try to do something that feels unnatural,” he says. “That could just end up being a stressor.” If you’re at a 1 or 2, consider making a conscious effort to regularly kiss goodbye. Or if you’re already at a 6 or 7, perhaps you could incorporate several minutes of kissing into your foreplay. Eventually, Floyd says, this added intimacy could become second nature, and genuine health benefits may follow.

period showed a significant drop in total cholesterol compared with those writing about ordinary topics, according to a study in Human Communication Research. “You’re not just experiencing these positive emotions, you’re instigating them,” which may explain the potential cardiovascular benefits, Floyd says. Pro tip: Emphasize personal pronouns (e.g., I, we, you) and emotion words (e.g., happy, love, adore). In Floyd’s research, both categories are linked to stronger hearthealth benefits.

Connect emotionally If you pucker up without being emotionally in sync,

you may not reap the cardiovascular rewards. “Being able to interact on a deeper emotional level is key,” Greenman says. “That’s not something you can fake.” That’s why Heather Tulloch, PhD, a psychologist at the University of Ottawa Heart Institute, teaches couples to communicate in ways that help reveal their underlying emotions and lead to positive interaction. So instead of demanding, “Why are you eating that pizza?” tell your husband you’re worried about his health, and don’t know what you’d do without him. This could help you escape the pursue/withdraw pattern couples often fall into, where one nags and the other retreats, a cycle that may lead to loneliness and reduced satisfaction. Tulloch also suggests a radical idea: Shut off the TV, stash your phones, and just be with each other.

IS A HUG JUST A HUG? Benefits of affection in non-romantic relationships

Write a love note “You don’t have to wait to receive affection in order to benefit from it,” Floyd says. “You can make the first move.” An e-mail or handwritten note should do the trick. In a small study of 34 college students, those who expressed affection for a loved one in a note three times during a five-week 32

Having an intimate partner may not be the only way to derive heart benefits from affection: Positive relationships with family and friends may be just as important. “When you think about affection in general and not the nature of the relationship, I would argue that there’s nothing particularly special about who we are receiving that affection from,” Floyd says. It’s possible that your romantic partner may provide the most day-to-day affection—in both amount and intimacy—simply because of proximity. But strictly on a quality level, if the love is there, so may be the health benefits. “We see the same kinds of stressbuffering effects in people when they receive affection from their family members or friends or sometimes, oddly enough, even from strangers,” Floyd says.


Affection may not just be great for your heart, but also your mind. For more on the healing power of intimacy, see “Keep in Touch,” p. 46.

J A N U A R Y / F E B R U A R Y 2 0 1 7 /

A variety of

Super Creamy

Mac and Cheese Servings: 8 | Preparation Time: 45 minutes | Cook Time: 45 minutes 1 tsp salted butter ¹/³ cup panko breadcrumbs 2 Tbsp grated Pecorino Romano cheese

A healthier you.

½ cup Weight Watchers® Reduced fat Mexican blend shredded cheese

1 head uncooked cauliflower (2 lbs)

1½ oz. Gruyère cheese, shredded (¼ cup)

4 medium uncooked carrots, thinly sliced

1 tsp table salt

1 cup reduced sodium vegetable broth

¼ tsp hot pepper sauce

¼ cup Weight Watchers® Reduced fat whipped cream cheese spread

8 oz. uncooked macaroni

1½ tsp Dijon mustard


2 sprays cooking spray

• Preheat oven to 400°F. Bring a large saucepot of salted water to a boil. • Melt butter in a medium skillet over medium heat; add panko and cook, stirring occasionally, until toasted, 4 minutes. Transfer to small bowl and let cool; stir in Pecorino and set aside. • Cut 3 cups small florets from cauliflower; set aside. Cut remaining cauliflower (including stem) into 2-inch pieces. Add cauliflower pieces and carrots to boiling water; cook until very tender, 10–12 minutes. • Meanwhile, combine broth, cream cheese, mustard, ¼ cup Mexican blend shredded cheese, Gruyère, salt and pepper sauce in a large blender. With a large slotted spoon, transfer cooked vegetables to blender; purée into a creamy sauce. • Add pasta to same pot of boiling water; cook half the time of package directions, adding reserved cauliflower florets during last minute of cooking. Drain pasta and cauliflower; return to pot and stir in puréed sauce. • Coat a 2½-quart shallow baking dish with cooking spray; spoon pasta mixture into prepared pan in an even layer. Sprinkle dish with remaining ¼ cup Mexican blend shredded cheese and reserved crumb mixture; bake until golden on top, 25–30 minutes. Serving size: 1 cup Note: Add extra cooked cauliflower florets to the pasta mixture if you desire.


SmartPoints value


per serving

Find out where to buy your favorite products at

WEIGHT WATCHERS on foods and beverages is the registered trademark of WW Foods, LLC. WEIGHT WATCHERS for services and SmartPoints are the registered trademarks of Weight Watchers International, Inc. Trademarks are used under license. ©2017 Weight Watchers International, Inc. All rights reserved. Selection may vary by store.

mind & body peace of mind

chaos, controlled Get a better handle on clutter in all areas of your life. Your brain may thank you for it. BY LAMBETH HOCHWALD


Dealing with...

Dealing with...

Dealing with...

The ramifications of stress from “stuff” may not be limited to feelings. In 2012, UCLA researchers published a book detailing a four-year study of 32 middle-class families in Southern California: When moms expressed dissatisfaction with their messy homes, they were more likely to have elevated cortisol levels.

Why is your schedule so jammed? Trying to do it all could lead to what experts call cognitive overload. “It’s harder for you to manage all the things you’re trying to do when you’re overscheduled, and then—ironically—you may become more forgetful about crucial details like a work obligation,” Carter says.

“Brain clutter”—obsessing on things you think you should be doing (losing weight, making more money)—may take a real toll. “We tend to think of our thoughts as facts,” Tolin says. That means, for some, the more you engage in negative repetitive thinking, the bigger your perceived problems may seem over time.

Control the Chaos

Control the Chaos

Control the Chaos

Take a few minutes a day to organize. “If you clear your environment you might find your thinking becomes clearer, too,” says Christine Carter, PhD, a sociologist at the University of California, Berkeley. You may also gravitate toward healthier choices. For example, a University of Minnesota study found that people in a neat space were twice as likely to opt for an apple instead of a chocolate bar.

When everything on your to-do list feels essential, it can be hard to pare it down—but not impossible. Write down each activity and how it helps you, your family, and your community, suggests Cynthia Charleen Alexander, a professional organizer in Dallas. “Ask yourself, ‘Does this activity really benefit me or others?’” she says. “If not, consider finding more productive ways to invest your time.”

The next time a worrisome thought pops into your brain, “Talk to yourself as you would a friend you want to help make feel better,” Carter says. And then problem-solve. “If you’re constantly worried about health or financial issues, think creatively about some solutions,” Tolin says. “When you recast negative thoughts with small daily adjustments to your behavior, you might have a more positive outlook.”


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Clutter in all forms may negatively affect how we think, says David F. Tolin, PhD, director of the Anxiety Disorders Center and the Center for Cognitive Behavioral Therapy at the Institute of Living in Hartford, CT. “It has the potential to add pressure and fuel stress. Some people might feel it every day—others may not overtly feel it but could still be affected by it.” Whether you’re dealing with piles of stuff, juggling a jampacked schedule, or worrying about the same things again and again, your brain may be overtaxed, Tolin says. (Hoarding disorder, for example, affects executive management in the prefrontal cortex.) Bring a sense of control and calm to your life by dealing with the clutter in it.

................................... Santa Fe Rice & Beans spicy rice & beans with a zesty green chile & sour cream sauce, topped with part-skim mozzarella cheese

SAVOR YOUR JOURNEY Smart Ones® offers great-tasting snacks and meals to help you reach your goals, so you can enjoy your journey as much as the destination.


SmartPoints value

WEIGHT WATCHERS on foods and beverages is the registered trademark of WW Foods, LLC. WEIGHT WATCHERS for services and SmartPoints are the registered trademarks of Weight Watchers International, Inc. Trademarks are used under license by Kraft Heinz Foods Company. © 2016 H.J. Heinz Company Brands LLC. © 2016 Weight Watchers International, Inc. All rights reserved.



success secrets day in the life

Recipe developer and food stylist Susan Spungen knows a thing or two about dealing with tasty temptations. But after rejoining Weight Watchers in 2015, she’s learned how to make a healthy lifestyle sustainable—even when surrounded by food. “The novelty of the SmartPoints program made me want to try the Program again, even though I had lost faith in myself.” By making small changes in her daily life, Susan has managed to lose 24 pounds.* How does she do it all? Check out a day in this New Yorker’s life: on plan and in charge.

#WWTakeover #WWFamily #BeyondTheScale


I eat the same breakfast almost every day. I’m a creature of habit. I make an omelette with 1 slice of Canadian bacon, egg whites, 1 egg, cooked spinach, and Babybel light cheese. It’s filling and has a low SmartPoints value.


I have my coffee first thing in the morning, but eat my breakfast a little later. It helps me make it through to lunch without getting hungry. With practice, that habit has become second nature.

In a photo, what counts is how the food looks. I keep that in mind when I shop for a shoot that I’m styling. When I’m developing a recipe, I need to taste what I’m preparing, but I try to only taste and not eat. There is a difference.

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


for the love of food


BLUEDIAMOND.COM Select varieties of Blue Diamond Almonds are certified by the American Heart Association. Per 1 oz. serving of almonds. All certified nuts, including salted varieties, must meet the American Heart Association’s nutritional criteria which include a limit of 140 mg or less of sodium per label serving size. Scientific evidence suggests, but does not prove, that eating 1.5 ounces per day of most nuts, such as almonds, as part of a diet low in saturated fat and cholesterol may reduce the risk of heart disease. See nutritional information for fat content. © 2016 Blue Diamond Growers. All rights reserved.

I like having control over the ingredients that go into my food. Planning is key. At photo shoots, I have a zero-tolerance policy for eating anything I didn’t bring.

I love to cook. I cook almost all of my meals at home. It’s much easier to follow the Program when you make your own food. That said, I’m less afraid of eating out than I used to be.

I’m usually more satisfied when I bring my own lunch to a photo shoot. The catering doesn’t tempt me anymore! When it’s cold out, I love a hearty homemade chicken soup.

In the afternoon, if I need a snack, I usually have Suzie’s rice thins with whipped cottage cheese, Cava eggplant spread, or Greek yogurt hummus. I’ll add an apple, which has no SmartPoints value.

I bring a Boylan’s Diet Root Beer to photo shoots. I’m not a big diet soda drinker but it really helps me in the midafternoon because it gives me a treat to look forward to.

I make a real effort to track as much as possible. It’s so important. It keeps me accountable and aware. Even if I’m not perfect, I forgive myself and get right back on plan.

I always keep my goal in mind: “Progress, not perfection.” Now that I can see my actions are having an impact on my weight, it motivates me to just keep trying.

I walk a lot, both in New York City and on Long Island where I have a weekend home. There is a three-mile loop I love to walk on Long Island. I do it as often as possible, even in the bitter cold.

My favorite nighttime snack is a banana sliced into 6–9 pieces with some Just Great Stuff chocolate dabbed onto each slice and chopped almonds sprinkled on top. I freeze them for about 30 minutes so they take longer to eat.



Want to hear from more WW members? Go to Weight Watchers Instagram, @weightwatchers, on Tuesdays to find inspiring members taking over our Instagram feed. You’ll get motivation, laughs, and fresh ideas that you can incorporate into your own healthy life!

J A N U A R Y / F E B R U A R Y 2 0 1 7 /


success secrets day in the life

Patient Information TRESIBA® (tre-SI-bah) (insulin degludec injection) This is a BRIEF SUMMARY of important information about TRESIBA®. This information does not take the place of talking to your healthcare provider about your treatment. Ask your healthcare provider if you have any questions about TRESIBA®. Do not share your TRESIBA® FlexTouch® insulin delivery device with other people, even if the needle has changed. You may give other people a serious infection, or get a serious infection from them. What is TRESIBA®? • TRESIBA® is a man-made insulin that is used to control high blood sugar in adults with diabetes mellitus. • TRESIBA® is not for people with diabetic ketoacidosis (increased ketones in the blood or urine). • TRESIBA® is available in 2 concentrations: The 100 units/mL pen can be injected from 1 to 80 units in a single injection, in increments of 1 unit. The 200 units/mL pen can be injected from 2 to 160 units in a single injection, in increments of 2 units. • It is not known if TRESIBA® is safe and effective in children under 18 years of age. Who should not take TRESIBA®? Do not take TRESIBA® if you: • are having an episode of low blood sugar (hypoglycemia). • have an allergy to TRESIBA® or any of the ingredients in TRESIBA®. Before taking TRESIBA®, tell your healthcare provider about all your medical conditions including, if you are: • pregnant, planning to become pregnant, or are breastfeeding. • taking new prescription or over-the-counter medicines, vitamins, or herbal supplements. Before you start taking TRESIBA®, talk to your healthcare provider about low blood sugar and how to manage it. How should I take TRESIBA®? • Read the Instructions for Use that come with your TRESIBA®. • Take TRESIBA® exactly as your healthcare provider tells you to. • Do not do any conversion of your dose. The dose counter always shows the selected dose in units. Both the 100 units/mL and 200 units/mL TRESIBA® FlexTouch® pens are made to deliver your insulin dose in units. • Know the type and strength of insulin you take. Do not change the type of insulin you take unless your healthcare provider tells you to. The amount of insulin and the best time for you to take your insulin may need to change if you take different types of insulin. • If you miss or are delayed in taking your dose of TRESIBA®: o Take your dose as soon as you remember then continue with your regular dosing schedule. o Make sure there are at least 8 hours between your doses. • Check your blood sugar levels. Ask your healthcare provider what your blood sugars should be and when you should check your blood sugar levels. • Do not reuse or share your needles with other people. You may give other people a serious infection or get a serious infection from them. • Never inject TRESIBA® into a vein or muscle. • Never use a syringe to remove TRESIBA® from the FlexTouch® pen. What should I avoid while taking TRESIBA®? While taking TRESIBA® do not: • Drive or operate heavy machinery, until you know how TRESIBA® affects you. • Drink alcohol or use prescription or over-the-counter medicines that contain alcohol. What are the possible side effects of TRESIBA®? TRESIBA® may cause serious side effects that can lead to death, including: • Low blood sugar (hypoglycemia). Signs and symptoms that may indicate low blood sugar include: o dizziness or light-headedness o blurred vision o anxiety, irritability, or mood changes o sweating o slurred speech o hunger o confusion o shakiness o headache o fast heartbeat • Low potassium in your blood (hypokalemia). • Heart failure. Taking certain diabetes pills called thiazolidinediones or “TZDs” with TRESIBA® 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 TRESIBA®. Your healthcare provider should monitor you closely while you are taking TZDs with TRESIBA®. Tell your healthcare provider if you have any new or worse symptoms of heart failure including shortness of breath, tiredness, swelling of your ankles or feet and sudden weight gain. Treatment with TZDs and TRESIBA® may need to be adjusted or stopped by your healthcare provider if you have new or worse heart failure. Your insulin dose may need to change because of: • change in level of physical activity or exercise • increased stress • change in diet • weight gain or loss • illness Common side effects of TRESIBA® may include: • serious allergic reactions (whole body reactions), reactions at the injection site, skin thickening or pits at the injection site (lipodystrophy), itching, rash, swelling of your hands and feet, and weight gain. Get emergency medical help if you have: • trouble breathing, shortness of breath, fast heartbeat, swelling of your face, tongue, or throat, sweating, extreme drowsiness, dizziness, confusion. These are not all the possible side effects of TRESIBA®. Call your doctor for medical advice about side effects. You may report side effects to FDA at 1-800-FDA-1088. General information about the safe and effective use of TRESIBA®. Medicines are sometimes prescribed for purposes other than those listed in a Patient Information leaflet. You can ask your pharmacist or healthcare provider for information about TRESIBA® that is written for health professionals. Do not use TRESIBA® for a condition for which it was not prescribed. Do not give TRESIBA® to other people, even if they have the same symptoms that you have. It may harm them. What are the ingredients in TRESIBA®? Active Ingredient: insulin degludec Inactive Ingredients: zinc, metacresol, glycerol, phenol, and water for injection. Hydrochloric acid or sodium hydroxide may be added. Manufactured by: Novo Nordisk A/S DK-2880 Bagsvaerd, Denmark For more information, go to or call 1-800-727-6500. This Patient Information has been approved by the U.S. Food and Drug Administration More detailed information is available upon request. Available by prescription only. For information contact: Novo Nordisk Inc., 800 Scudders Mill Road, Plainsboro, New Jersey 08536, USA 1-800-727-6500

Novo Nordisk®, TRESIBA®, and FlexTouch® are registered trademarks of Novo Nordisk A/S.

Revised: 09/2015

© 2016 Novo Nordisk USA16TSM00989 3/2016

mind & body fit list

let’s dance!

Ballroom dancing might be so much fun that you’ll forget it’s also a fantastic workout. BY CHARLOTTE HILTON ANDERSEN






Ballroom dancing as a sport has grown 35 percent in the past decade, according to USA Dance, which represents social and recreational ballroom dancers. Couples dancing may help improve your social skills since you have to coordinate with a partner, says Grant Sunada, a community wellness researcher at the University of Utah’s School of Medicine, and an avid dancer for 20 years.



Fun fact: Albert Einstein was a big fan of dancing—and for good reason. A longterm observational study of older adults dancing several times per week was associated with a 76 percent reduced risk of developing dementia, according to a study published in The New England Journal of Medicine. And for some people, dancing may be a way to lift mood, Sunada says.



Tone up, up top! “You don’t just work the lower half of the body,” says Melissa Trader, a certified ballroom dance instructor at Red Rocks Community College in Lakewood, CO. “The upper body must be carried with a strong frame, helping to work your shoulders, arms, core, and back— muscles essential to standing up straight and tall.”


You may boost your flexibility and balance—skills that are often missed in traditional cardio workouts. Ballroom dance stretches your muscles while you move, helping to expand your range of motion, Trader says. In addition, shifting your weight while moving in different directions may help improve your balance, which could prevent future injury.


Ready to dance? Head to to find a local USA Dance chapter near you. Each chapter promotes ballroom dancing in its community or region, and encourages people—even the rhythmically challenged—to sign up for a class. Check out or to find deals on classes in your area. / J A N U A R Y / F E B R U A R Y 2 0 1 7 41

mind & body get in gear

BEFORE STARTING ANY NEW EXERCISE ROUTINE, make sure to check in with your doctor.

the swing of things There’s a reason the jump rope is a timeless tool: It has the potential to boost your endurance and scorch serious calories. BY ALISON FELLER




To test a rope’s length, grab a handle in each hand and step on the rope’s center. When you pull the rope up until it’s taut, the ends should be just under your shoulder. If needed, tie knots in the rope to shorten it.



J A N U A R Y / F E B R U A R Y 2 0 1 7 /


You might want to jump on this fitness trend: Rope-based classes are popping up at gyms and fitness studios everywhere, and it’s not just CrossFitters who are realizing its far-reaching benefits. When it comes to upping your endurance and torching calories, few fitness tools can compete with the portable, affordable jump rope. “Jumping rope may improve cardiovascular conditioning, stamina, mental toughness, agility, coordination, rhythm, timing, power, and speed,” says Tim Haft, an ACE-certified personal trainer and creator of Punk Rope, jump rope–based fitness classes set to original music. “All that from one little piece of equipment. Plus, it’s fun.” Try Haft’s fivemove workout set to any music of your choice—and be prepared to sweat.

mind & body get in gear

your go-to jump rope workout Note: Repeat each movement for two minutes.

Start by practicing the basic move. Stand with knees slightly bent, holding the rope handles in your right hand at about hip height, palms facing forward and away from your body. As you jump, push evenly off the balls of your feet, keeping your knees soft and upper body upright. Turn the rope, initiating the movement with your wrists, and jump as soon as you see the rope approaching your feet. After practicing, grab one handle in each hand and start the movement with your wrists.


Start with a Basic Bounce, then stagger your feet, bringing one foot forward and the other back, with a foot of space between them. Immediately after the rope passes beneath you, swap your foot position, maintaining a slight bend in the knee, mimicking a boxer's footwork. Make it easier by jumping with one foot forward and the other back and staying in that position instead of switching the position of your feet between each bounce.

JUMP ON IT Three ropes, recommended by WWM editors, will get you hopping: 44

QPunk Rope


Take a break from high-impact jumping by holding one handle in each hand and swinging the rope side to side in front of your body in a figure-eight motion. Let your hips sway slightly, keeping the core engaged. Do 10 Side Swings, then one Basic Bounce, and repeat for 2 minutes. When doing the Basic Bounce, jump just high enough to clear the rope—jumping too high will tire you faster. To make the Basic Bounce easier, add a few stutter steps to slow the pace of jumping so you can find your natural rhythm.


The Double-Under is a staple in the CrossFit community and a move you may have to work up to. Start with a few Basic Bounces, then increase the rope velocity so the rope passes beneath you twice for each bounce. Try for three single Basic Bounces followed by one attempt at a Double-Under, and repeat as many times as you can.

This 4-ounce option is easy to shorten with a snap lock, and the rope comes with a link to a 74-minute instructional video. $8,

QLifeline Segmented Power rope Cushioned handles on this jump rope offer a comfy grip, while small beads add weight for a challenge. $12,

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To do this alternating-foot step, mimic a running motion, driving your knees toward the ceiling and keeping them in front of your hips as you swing the rope. To make it more difficult, bring your knees higher to increase your range of motion. Think of the movement as similar to what you see from a marching band. (If you’ve ever done “high knees” as a dynamic warm-up before a run, that’s basically what this is—plus a jump rope.)

QCrossrope Stamina rope This heavier cable helps beginners learn rhythm and timing. Handles are sold separately. $20 for rope, $40 for handles,

EXPERT: Tim Haft, a New York City–based personal trainer and instructor, and founder of Punk Rope.






Eve r y m e a l i s a n o p p o r t u n i t y to d o s o m e g o o d— fo r b ot h yo u a n d t h e E a r t h . We m a ke d e l i c i o u s fo o d s w i t h p l a nt- b a s e d p r ote i n s , s o w h ate ve r m e a l i s c o m i n g u p n ex t , yo u ’ve g ot a t a s t y ve g g i e m a i n co u r s e .



F i n d u s i n t h e f r e e ze r a i s l e .

touch keep in

Feeling close to your loved ones is a significant part of maintaining healthy, fulfilling relationships, but physical connection isn’t always easy. Here’s how to break down the barriers and let love in.

by Kriy Brady

When you think about your body, do you home in on your perceived flaws? If yes, it could be a psychologically debilitating habit that, for some women, may be as automatic as brushing their teeth. Throwing shade at yourself isn’t just a precursor to low self-esteem—you may also not like to be touched, or hugged, or feel intimate in any way. This could interfere with building deep and rewarding relationships even with the people closest to us. “How a woman feels about her body—and in turn, intimacy—seems to be more about what’s going on above the neck than below it,” says Karen R. Koenig, a licensed psychotherapist and author of Outsmarting Overeating. The more hang-ups you have about your appearance, the harder it might be to put yourself out there. “Because some self-critical women shy away from the mirror, they assume that others might not want to look at their bodies either,” Koenig says. Keeping your distance

a smoke-and-mirrors approach to getting personal, says the study’s lead author, David Frederick, PhD, assistant professor of psychology at Chapman University. Whether you’re a size 6 or 16, it’s not your reflection that’s preventing you from forging bonds or meeting new people—it’s your perception of it.


“I have always felt comfortable with my body, but it ’s mostly because of my partner. He makes me feel beautiful and sexy even when I don’ t. He’ s a positive influence in my life; he helps me to be a better me.” —Grace, Florida (say, by avoiding hugs) may take precedence over love, helping to reinforce the destructive inner dialogue that may be taking a toll on your self-esteem. It’s a cycle many women could fall into: 1 in 5 women are very to extremely dissatisfied with their weight, according to the results of a 2016 survey published in the journal Body Image. What’s more, those with poor body image may experience substantially less satisfaction in their relationships, romantic or otherwise. They may feel more anxious going to a party and mingling with others, or heading out on a date with a potential romantic prospect. Regardless of weight, some people can fall prey to self-defeating feelings: Everything from being bloated to having poor muscle tone could lead to self-consciousness, not to mention

The way to help bridge the gap between body confidence and intimate moments is by showering yourself with straight-up self-compassion. College-age women who are more accepting of their imperfections tend to have more positive body images regardless of their BMI, according to preliminary research from the University of Waterloo. Another study found that self-compassion can moderate the impact that body-related negativity has on physical appreciation, such as comparing yourself to others or basing your self-worth on how you look. Anyone can practice self-compassion, at any time. After losing weight, for example, you may still see yourself as heavier and continue to battle the outdated insecurities lingering in your mind. Enter self-compassion: “Acknowledge that you may have a

distorted view of yourself and that your self-perception needs to catch up with reality,” Koenig says. Pay attention to your self-talk (especially anything unkind that you’re thinking), and consciously choose to say kind things. “Self-compassion isn’t being dishonest about your challenges or giving yourself false flattery,” Koenig continues. “It’s being your own best advocate.” And fessing up to others about how you feel could help create more intimacy and closeness in your relationships. “When you learn to accept your body as is, you lift a burden from yourself,” Koenig says. “You’re more likely to enjoy greater intimacy because you’ll be more present and focused on being your authentic and adorable self, rather than worrying about what your partner—or friend, or even a masseuse—thinks of your body.” The benefits might extend to other aspects of your life: Some research suggests that people who are more satisfied with their appearance experience less stress and an uptick in overall life satisfaction in major areas, including family, friends, and finances. That positivity and selfknowledge can be important to bridging connections with others. Ready to move down a few notches on the self-consciousness spectrum and help boost your body image? Start right now—not 20 pounds from now—by following these simple tips. The results—and the happiness— will be worth it.

1. Accentuate the positive. Don’t want to work out with a friend because of the thought of changing in the locker room? Or are you scared / J A N U A R Y / F E B R U A R Y 2 0 1 7 47

“Feeling stronger is incredibly empowering. It helped me to be less concerned with how I looked, and more about how I felt.” —Matilda, Texas

you won’t be able to keep up during Zumba class? Instead of thinking about your imperfections or your differences in fitness levels, mentally list the reasons you’re exercising. You’re connecting with a friend you haven’t seen in a while; remember, this person accepts you just the way you are. Exercise is a good way to have fun and improve well-being, so remind yourself that you’re decompressing after the workday, and you want to build healthier habits. Research on female college students suggests that those who exercise for reasons unrelated to appearance—such as reducing stress or improving function—may be more likely to appreciate what their bodies can do and develop a better body image. “When you view your body through a lens of function, focusing on all of the incredible things it can do, this can translate into an appreciation for how your body looks, too,” says Jill McDevitt, PhD, a San Diego-based sexuality educator.

rize them. Keep a copy of the list in your phone, on your desk at home, or anywhere you’re bound to see it several times a day. “Even when you’re not noticing it, your subconscious could pick up the image and register your well-crafted affirmations,” says Nicki Nance, PhD, assistant professor of human services and psychology at Beacon College in Florida.

makes you happy—not in the way you think you “should.” Choosing outfits with the goal of looking younger, slimmer, or sexier is counterproductive because in doing so, you’re allowing what others might think to dictate your sense of self, Snyder points out. Instead, wear what you love and what you feel powerful in. “When you feel amazing in what you’re wearing, you automatically look amazing,” she says.

3. Don’t get distracted by your physical appearance.

5. Accept compliments from your partner.

We love and admire others for who they are and what they’ve accomplished, not for how they look. So why should we treat ourselves any differently? “Our external appearance is no more important to others than theirs is to us,” says New York–based psychiatrist Carly Snyder, MD. “A person leaves a lasting positive impression based on their strength of character, not on how slim, toned, or blemishfree they are.” Stay in the moment, and think about times when you feel most comfortable in your skin.

2. Put it in writing. Your friends and family fill you with praise—so why not write down their compliments? Make a list of 10 positive comments about yourself and memo-


4. Dress the part. When you’re deciding what to wear to a party, to meet a friend for dinner, or for a workout class, dress in a way that

J A N U A R Y / F E B R U A R Y 2 0 1 7 /

You are more than your body, and who knows that better than your mate? Start seeing yourself the way he or she does, by taking the time to listen and hold on to their compliments. “Negative experiences tend to go right into our long-term memory, whereas positive experiences—like compliments— don’t, unless we hang onto them for a few minutes,” Nance says. Look in the mirror and recite what your significant other is saying to you. They’re not just saying these things because they love you. They believe it and so should you.

6. Take the time to think about intimacy. How are you supposed to stay connected with your partner when the

“I continue to struggle


with my body image. When my boyfriend touches my body, I wonder if he feels my fat. But he is very supportive of me and my weight loss. I’ m working on it.” —Tina, Massachusetts

only thoughts occupying your mind are, well, a drag? Work deadlines, errands, and housework aren’t exactly a turn-on. Start keeping romance top of mind by, literally, penciling it into your schedule. Cook together, read together, take a yoga class or get involved in a hobby together. Plan a hike, or a date night, or better still, a weekend getaway. Put some effort into your relationship, and it may help you feel even more fulfilled. Think about what being close to someone means to you, and how you want to feel. Then strive to bring that vision to life.

7. Practice adding touch. Make contact with your partner on a regular basis (think holding hands or cuddling when you’re watching a movie or listening to music, or even casual contact in any situation). “Affectionate touch helps reaffirm

that you love your mate, strengthening your bond,” says Sanam Hafeez, PsyD, a licensed neuropsychologist in New York.

8. It’s not just physical. Connecting with others on a deeper level could help you love yourself even more. When heading into a social situation, think about the potential ways that you can spend time with others. Find your common (nonphysical) touchpoints. Have you seen any of your friends’ or family’s vacation photos on Facebook? Ask them about it. Heard about a concert coming to town? Strike up a conversation about the upcoming event. Finding out each other’s interests opens up all kinds of possibilities and can help you feel even more connected to others. (A word to the wise, however: Don’t talk politics.)

“While the level of intimacy hasn’ t changed, I feel less self-conscious and more in tune with my body, and that helps me enjoy those intimate times more.” —Angie, Pennsylvania

A Bro’s Guide to Body Confidence The struggle with body image and intimacy is real for men, too. Almost 40 percent of guys don’t like some aspect of their physical appearance (such as weight or muscle size), according to a 2016 study published in Psychology of Men & Masculinity. David Frederick, PhD, lead study author, shares tips on how to help break the bodyshaming cycle for good: Exercise matters. Men who consistently engage in moderate levels of exercise are more likely to feel better about their bodies. Search for a recreational sports league in your area—think dodgeball or flag football. Share your feelings. Communication is key; ask any woman. Opening up to your partner about your perceived body bummers could increase intimacy in your relationship. And the added support may encourage you to feel less self-conscious. Get your flirt on. Expressing your attraction to each other by sending flirty texts might help rev up feel-good hormones (desire breeds confidence) while keeping your connection strong. Single? Keep your head up and smile at those around you. Smiles are contagious. De-stress daily. Chronic stress may lead to difficulty regulating appetite and weight, helping to further the selfconsciousness spiral. To help you feel your best, engage in stress-relieving activities like cooking, watching TV, going shopping, or exercising. Pay it forward. If touch makes you uncomfortable, try creating positive associations with it. For example, give your partner a massage and notice how special it makes them feel. Seeing their reaction will make you realize that you want the same thing— and then, don’t be afraid to ask for it. / J A N U A R Y / F E B R U A R Y 2 0 1 7 49


L O V E Y O U R S K I N , S T O P E M O T I O N A L E AT I N G , C H AT W I T H O P R A H

heart soul tor rejuvena

puppy love When this writer faced some dark days, a furry friend helped her see the light. BY ROBERTA CAPLOE

I have lost my job twice, and both times my first thought has been, “Thank heaven I don’t have to do that anymore.” In the most recent case, that was overseeing a large staff in a time of unprecedented industry contraction. Likable colleagues morphed, seemingly overnight, into overworked beasts. So when HR informed me I was being let go, I was only mildly stung. I went home, changed into pj’s, and phoned my husband, Owen. “It’s OK,” he said. “You’ll find something else.”


“You know what I want to find?” I replied. “A dog.” Other women might have yearned for a baby, and at 42, I was still young(ish) enough to have one. But Owen had two terrific children from his first marriage, so I had kids in my life already. And despite my Jewish mother’s not-sosubtle hints and eventual outright demands that I procreate, I just didn’t feel the urge. But a dog . . . Well, I’d wanted one of these cuddly little creatures for ages. Unlike a child, a dog wouldn’t throw a tantrum in a supermarket. Would entertain me but would never sneak out to attend a Nicki Minaj concert. Would be smart but wouldn’t / J A N U A R Y / F E B R U A R Y 2 0 1 7 51

heart & soul the rejuvenator

The author at home with Pancake

require a pricey college education. My job loss—and the fact that I’d be home during the day, at least for a while—provided the perfect opportunity to welcome a new, four-legged member into our family. Owen quickly got on board, and we began making regular treks to the ASPCA, where, one frosty February morning, we met Pancake. She was a 5-pound Shih Tzu, lying on her back in a small corral, absorbed in pawing a Frisbee. She was a new arrival—probably a Christmas present that hadn’t been thought through. If we wanted her, we were told, we’d better say so, because she’d be gone by day’s end. Pancake—so named because of her proclivity for lying flat on her belly with all four paws visible—got a glimpse of her new home when Owen poured her out of a hastily purchased carrier into our foyer. She shook herself, but was silent. For a few minutes, she inspected the kitchen, 52

a bedroom, a bath. Then she looked up at me, deeply. I burst into tears. I was overwhelmed by the protectiveness I felt for this vulnerable lump of fur with beige patches that made her look like a moving saddle shoe, long eyelashes that my mother would soon compare to Elizabeth Taylor’s, and an underbite that seemed to beg for a stubby cigar. She was a knockout. “We all have a capacity and need to be attached— it’s the root of love, commitment, loyalty, and empathy,” says New York City–based psychiatrist William J. Chambers, MD. “Dogs are the perfect attachment figures because they supply unconditional love. And that can trigger reciprocal feelings in humans.” Very true, but learning to live together took us a while. To house-train Pancake, I had to walk her at 3 a.m., and again an hour later. She got the hang of it, but even so she’d occasionally come inside and squat on the only expensive rug we

J A N U A R Y / F E B R U A R Y 2 0 1 7 /

I was supposed to teach her—and I did, and I do— but oh, what Pancake has taught me. She's the unofficial mayor of my urban neighborhood, a canine goodwill ambassador, ready to drop on her back at the mere possibility of a belly rub or a treat. “When you rub a dog’s belly, it may release the dog’s endorphins, which can increase your bond,” Dr. Chambers says. Yet she’s no pushover. Pancake sits down firmly when she doesn’t want her behind sniffed. She unleashes deepseated territorial instincts if another dog dares to steal her ball, emitting a low, “I mean business” growl and revealing the whites of her eyes to retrievers, terriers, and, once, even a 90-pound pit bull named Debbie. Pancake has also helped me make new friends in midlife. Thanks to her, I’m a charter member of a circle of fabulous women whose connection was forged over long walks with Pancake, Lulu, SamE, Bibi, and Gaston. But Pancake truly proved her mettle during a dark period in my life. A couple of years after we adopted her, Owen and I divorced; not long after that, he died suddenly. Then my beloved parents died within four months of each other. Pancake wailed along with me, the two of us hip-to-hip in bed each night after grueling days of divorce proceedings, funerals, and shivas.

She witnessed and indeed spurred my healing, loyally sitting with me through multiple viewings of Sex and the City 2 (though the look on her face told me she didn’t like it much). My outlook on life has always been generally positive but sometimes I’m stunned at how much happiness Pancake has brought me. It’s as if she’s taken my basic optimism and given it deep roots that stretch in every direction. A friend recently suggested I get a playmate for Pancake. I’m not sure she’d like that. But if I do make an addition to our pack, the pup’s name will be Waffle.

THE HEALING POWER OF PETS BY BAILEY SWILLEY Here are a few of the many ways a four-legged friend may have a positive impact on your health: QYOUR HEART COULD BENEFIT (IN MORE WAYS THAN ONE). Caring for and interacting with a pet may help decrease your blood pressure, cholesterol/ triglyceride levels, and feelings of loneliness, according to the Centers for Disease Control and Prevention. QYOUR SOCIAL LIFE MAY THRIVE. The CDC also touts the potential physical and social benefits of pet ownership: The need to walk a dog, for example, increases opportunities for physical activity and social interaction. And a pet may help offset social anxiety. “Pet owners are often asked for information about their dogs (such as the dog’s age or name),” says Lynne Robinson, executive director of PAWS for People, a nonprofit pet therapy organization ( “This lets the pet owner have positive interactions without being put on the spot to make small talk.” QYOU MAY GET GREAT THERAPY. Pet therapy, as a formal practice, may help people cope with traumatic events, developmental disorders, cancer, grief, and more, Robinson says. Pet therapy groups even hold de-stressing sessions at colleges, schools, and workplaces. For a list of therapy dog organizations, check out the American Kennel Club (


owned. She turned up her short nose at our attempts to crate-train her, barking ceaselessly until we released her. We brought her doggy bed into our bedroom—a compromise—but even that was insufficient for Miss Thing, as a friend dubbed her. It took her exactly three nights to work her way into the grown-up bed, and in that bed she has remained. Pancake was remarkably efficient at training us.

heart & soul real world, your way

When in doubt, veg out!

super bowl party playbook Set yourself up to win on one of the biggest overeating days of the year.

THE PLAY Time Limits How often have you repeated the mantra, “I’m going to stay on track today,” without any concrete idea what “staying on track” means? Instead, Bailer advises, set clear limits before kickoff. “Plan what, how much, and exactly when you’re going to eat,” she says. Block off a half-hour—during the half-time show, perhaps?—for your “mealtime.” “Setting this rule could keep you from mindlessly grazing,” Bailer says.

THE PLAY Social Studies A simple reframing exercise may change everything in a snap: We’re not here to eat, we’re here to hang. “Gatherings like this are about getting together with friends and family,” says Amy Gorin, MS, RDN. “So focus on mingling, not munching.” Dial up your socialbutterfly meter by launching a friendly betting game that requires you to keep a close watch on the field. Or 56

start a poll to rank the best and worst of the big-budget ads. Or be that guest who refills everyone’s glass and helps the host tidy up throughout the party.

THE PLAY Teetotal Tactic If you love a beer with the game and have the SmartPoints to cover it, go ahead—but remember that booze may lower inhibitions. “Drink water to help dilute the alcohol,” says Keri Glassman, MS, RD, and founder of Nutritious Life. Worried that a buzz might lead to overeating? Volunteer to be the designated driver. “It takes the decision out of your hands,” Bailer says.

THE PLAY Plate Plan Instead of reaching repeatedly into the limitless buffet in front of you, eat only from a single appetizer-size plate, which may help you be more aware of your refills. In a now-classic eating study from the Cornell University Food & Brand Lab, participants who enjoyed soup out of a bottomless bowl (it was rigged to refill itself from the bottom) consumed 73 percent more soup than people eating out of normal bowls—without even realizing it.

THE PLAY Reality Check “Remind yourself that it’s just one evening,” Bailer says. If you go off course, get back on track tomorrow. The beauty of this advice is that it also works if you flip it. Yes, the Super Bowl is just one evening—just a few hours, really. So challenge yourself to stick to a goal for that brief time. As for tomorrow? You can worry about it—and the next day, and the next—when you get there.

J A N U A R Y / F E B R U A R Y 2 0 1 7 /

PREGAME ROUTINE QDon’t skip meals to

“save room for later.”

Eat as if it’s a normal day to avoid arriving ravenous. “Otherwise, you’re more likely to eat the first thing you see—and maybe way more than you might have otherwise,” Glassman says. QPrepare a favorite

healthy dish. “Instead

of asking the host, ‘What can I bring?’ say, ‘I’d love to bring X,’” Gorin says. “Make yourself your number one priority.” QChoose your attire

wisely. Glassman cautions against sweatpants; a stretchy waistband might not alert you if you’re getting full. Besides, a pulledtogether outfit you love (or your favorite team’s jersey!) might help you stick to your goals.


Ah, Super Bowl Sunday. The athletes, the high stakes, the nachos, the Buffalo wings, the beer, the… Wait, is this a sporting event or an eating contest? The Super Bowl is one of the first major post–New Year’s obstacles faced by anyone trying to make healthier food choices. “It’s a mistake to view parties like this as a test,” says Brooke A. Bailer, PhD, a clinical psychologist at the University of Pennsylvania, who specializes in behavioral weight control therapy. “Our willpower isn’t a muscle; it doesn’t get stronger if we work it more,” she says. “Resisting is hard every time, so one of the most effective things you can do before you go is make a plan.”


heart & soul success secrets

seeing clearly


René put an end to closet eating and discovered that life from a healthy perspective is so much richer.

GET MORE Hear René tell her story in her own words at weightwatchers .com/us/rene.

“NEVER TRUST A SKINNY CHEF.” That’s the first piece of advice I got from my instructors at culinary school. The next bit: “Fat equals flavor.” When I started there after I graduated high school, food quickly became my classwork and my homework. We’d cook a seven-course meal during class, and then sit down and eat it—with the appropriate wine pairings, of course. After culinary school, I turned to recipe development. I was working on a cookbook about Louisiana cuisine, which can be very decadent. As part of the process, I had to taste all of the recipes—gumbo, racks of ribs, potato salad. But while I was cooking rich foods, my life didn’t feel very rich. My weight had climbed to an all-time high. I wasn’t expe58

riencing life: I wouldn’t allow myself to have fun. I’d shy away from events, because I was physically uncomfortable. I was depressed, I was bored, and I started closet eating for comfort. I always felt that everyone in my life was watching what I was eating, so I’d eat whatever I wanted when no one was around. I’d go to the grocery store to pick up ingredients for a delicious meal for my husband—but then I’d also buy cookies, eat them all in the car, and throw away the box before I entered the house so that my husband wouldn’t see what I’d done. It was a rough point in my life, and I didn’t know how to stop it. Meanwhile, my co-worker Michelle had joined Weight Watchers and one day she asked if I wanted to go with her. I hadn’t been yearning


I haven’t waited until I weigh a certain number to do things. This past summer, I wore a two-piece to the beach with pride. QThe gym is my happy

place. I used to be so intimidated going to the gym, thinking that all eyes were on me. Now I realize that members are in their own zone. I head to the weights section with confidence. QI found a new path.

I feel like I’ve discovered my calling: I want to merge my love for food and nutrition. I want to show people how tasty and healthy life can be.

*People following the Weight Watchers plan can expect to lose 1–2 lbs/wk. RENÉ LOST WEIGHT ON A PRIOR WEIGHT WATCHERS PROGRAM AND SMARTPOINTS.



heart & soul success secrets

to go to WW; to be honest, I joined because of peer pressure! I didn’t think the Program could work for me. I had been up and down the scale for so many years that I didn’t think anything could stick. But when Michelle said, “Why don’t we just try Weight Watchers?” I jumped right in. It was on a whim that I walked into that meeting room in 2010, and since then, I haven’t turned back. I joined in the summer, and I took advantage of the season by including all the different fruits and vegetables into my meals—all fresh, not fried. Soon I realized that “fresh equals flavor,” too. I became creative: I learned to make a gumbo I could eat on-plan by lightening up the base of the dish, the roux. How I do it: Instead of adding oil to the flour, I brown the flour in the oven. Then I swap in a small amount of olive oil for cooking the vegetables, then add the dry roux (browned flour) and fat-free broth to keep it full-flavor but not full-fat. I also eat yummy chicken sausages instead of pork, and I take advantage of local seafood. My grandfather loves to do crab boils, and the shrimp, crab, crawfish, and okra that are inside the pot are all so delicious.

a turtle—I lose "I’m slow and steady—but

LEAN ON ME I had been on a weight-loss roller coaster for so long that I didn’t think anything could work for me. But my friend Michelle really helped me stick with the Program. When I didn’t feel like going to a meeting or I was having a bad week, she’d push me to go. Now we work out together, too, and if she doesn’t want to go to the gym one day, I motivate her to get moving. We like to run together; we’re a little competitive and we each do some trash talking, and that makes it fun. When you fall off track, it’s amazing to have someone there to say, “Let that roll off your shoulders—you can do this.” I feel blessed to have a person who does that for me.

six years later, I’m still moving forward!


Of course, I have moments when I head to the pantry aimlessly, but now I first ask myself a few questions: What am I craving? Am I craving peace? Am I craving love? And then I close the cabinet door. I’ve realized that a box of cookies won’t give me a hug. This revelation didn’t happen right away. Over the past couple of years, I started to reflect on myself. I realized that no one is watching what I put in my mouth—it only affects me and there’s no reason to eat in private like that. And the SmartPoints plan has made a huge difference in the food choices I make. I don’t have the desire to eat what I’d want in the past. I have this clarity that I’ve never had before, and I can see a bright future ahead. I’m a fit and healthy chef now—and my friends and family can trust me to help them reach their own goals, in Cajun country and beyond. 60

J A N U A R Y / F E B R U A R Y 2 0 1 7 /

NO MORE BARRIERS When I discovered my “why” for this journey, I was able to find success: I realized that I didn’t want to be limited anymore. Before my weight loss, when I’d go to weddings, I’d never dance. I’d sit in the corner with my arms folded, worried that someone was going to ask me to dance. I didn’t want to be in an awkward situation so I hoped no one would notice me there. Now, I want to get on the dance floor—I want to be a wedding crasher! I never realized how much fun dancing was. I barely danced at my own wedding; I was 27 years old when I really danced for the first time. Why didn’t I allow myself before? My weight held me back mentally and physically in so many ways, and now it doesn’t. I’m not limiting my capabilities. I’m not living on the sidelines of my life, watching everyone else have fun. I’m the one enjoying myself now—and it feels amazing.

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heart & soul wear it well


“I love high heels, red lipstick, and nail polish. They make you feel glamorous, and they don't care if you need to lose a little weight!”


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“When I wear long, sparkly earrings, I get that ‘Wow!’ from my hubby.”

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lookin' good WW members reveal the clothing and accessories that make them feel beautiful. BY ELIZABETH BROUS


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“I feel beautiful after a pampering day followed by a night out with my man. I call it ‘getting girlified.’” —Laura Kopp, 60, Little Chute, WI Dr. Dennis Gross Hyaluronic Marine Hydrating Modeling Mask, $46 for four treatments, drdennisgross .com.


“I feel prettiest in workout clothes, knowing I'm doing something good for my body. ”—Teri Solochek, 60, West Hills, CA Fila TKO 3 sneakers, $75, kohls .com.


“A little bit of lip gloss and mascara make me feel sexy. I wear it only on special occasions, so my beau really notices.” —Jenny Dennis, 34, Winter Springs, FL Cover Girl Outlast All Day Color and Gloss, $9, drugstores.


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heart & soul wear it well


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heart & soul it's glow time!

IN THE MORNING: STEP 1: After cleansing, use

a serum with antioxidants— they make a precision strike against free radicals, unstable molecules that break down skin’s collagen and elastin fibers (the support structures that keep skin from sagging). Try: Aveeno Absolutely Ageless Intensive Renewal Serum, $20, drugstores. STEP 2: Use a moisturizer

Retinol, alpha hydroxy acids, antioxidants, ceramides… No chemistry degree? No worries! Four top dermatologists clue you in to what should really be in your daily skin-care arsenal. BY ELIZABETH BROUS

spectrum sunscreen with SPF 30 or higher, year-round, even on cloudy days (UV rays can penetrate clouds—and car windows). Try: La Roche-Posay Anthelios Face Ultra Light Sunscreen Fluid SPF 45, $30,

STEP 1: After cleansing,

apply a retinoid (over-thecounter retinol or prescription Retin-A), a derivative of vitamin A that exfoliates the top layer of skin, minimizing the appearance of fine lines and evening skin tone. A retinoid should be used at night—and applied to dry skin—because UV exposure interferes with its effectiveness. Got sensitivity? Apply a pea-size amount every other night or a few times a week. Try: Neutrogena Rapid Wrinkle Repair Serum, $22,; Olay Regenerist Intensive Repair Treatment, $26, drugstores. STEP 2: To soothe and calm

Coming clean

Once or twice a week

Best for body




Wash your face morning and evening with a non-soap cleanser, which is closer to your skin’s pH level and less harsh than soap. Try: Pond’s Cold Cream Cleanser, $5; Cetaphil Gentle Skin Cleanser, $9, both at drugstores.

STEP 3: Apply a broad-


Alpha hydroxy acids exfoliate your skin’s outer layer, reducing the appearance of pigmentation. AHAs can be irritating, so avoid doubling up with retinol or Retin-A; use on alternate nights instead. Try: DDF Glycolic Toning Complex, $28,; Garnier SkinActive Clearly Brighter Dark Spot Overnight Peel, $17,

Look for a body lotion with ingredients like hyaluronic acid, ceramides, glycerin, and alpha hydroxy acids. Smooth moisturizer onto damp skin after a shower or bath to lock in its hydrating benefits. Try: Cetaphil Intensive Moisturizing Cream, $10; Aveeno Daily Moisturizing Body Yogurt, $9, both at drugstores.

skin, use a night cream with anti-inflammatory ingredients like ceramides and niacinamide (vitamin B3). Try: Olay Regenerist Luminous Light Hydrating Lotion, $24; Aveeno Positively Radiant Intensive Night Cream, $15; CeraVe PM Facial Moisturizing Lotion, $14, all at drugstores.

SOURCES: Robert Anolik, MD, New York City–based dermatologist in private practice; Doris Day, MD, clinical associate professor of dermatology at New York University Medical School; Elizabeth K. Hale, MD, clinical associate professor of dermatology at New York University Medical School, and codirector of CompleteSkinMD, New York; Meryl Joerg, MD, clinical assistant professor of dermatology at the Cosmetic Clinic at Mount Sinai Hospital, New York.


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with hyaluronic acid, an ingredient that plumps up fine lines and wrinkles. If your under-eye area is puffy, an eye cream with caffeine may help, because caffeine constricts the blood vessels, reducing puffiness. Try: Neutrogena Hydro Boost Water Gel, $19, neutrogena .com; Dr. Dennis Gross Daily Essentials Hyaluronic Moisture Cushion, $58,; L’Oréal Paris Revitalift Volume Filler Eye Treatment, $25,


(without food)


Emotional eating is a big reason some people gain weight and have a hard time losing it. But no matter how often you’ve used food to soothe feelings, you can break the cycle. Here’s how. by Sara Elizabeth Richards

ou feel something. Food makes you feel better. That, in two short sentences, sums up emotional eating. It applies to all emotions, not just the negative ones. What triggers you to respond this way may be as individual as a fingerprint: the bad and good that come from work, relationships, parenting, illness, and even boredom. That’s the reason emotional eating may be a factor in why some people gain weight and one of the biggest obstacles to losing it. “We know that emotions could influence eating, and that may get in the way of long-term weight-loss goals,” says Edie Goldbacher, PhD, associate professor of psychology at La Salle University, who

notes that the topic has received an increasing amount of research attention in the past 10 years. “The need can be powerful.” Yes, it can. After all, food is love; food soothes; food fills a void. But that feeling is fleeting, and it’s possible that people know on some level that the satisfaction they get from the food is false and comes at a cost. Or, as Daniel Friedland, MD, CEO of SuperSmartHealth puts it, “Emotional eating feels good, but it doesn’t feel right.” The key to breaking the cycle is understanding that the problem isn’t the food, or even the eating. The cycle kicks in long before you head to the kitchen.

Happiness is a Warm Doughnut Research suggests that more than half the people who are overweight or obese are regularly affected by emotional eating. Of course, we live in a culture where there’s an abundance of inexpensive calorie bombs available within minutes. “You might

pass 30 junk-food options on the way home from work,” says Jason Lillis, PhD, assistant professor at the Weight Control and Diabetes Research Center at Brown Medical School. At the same time, society promotes what Lillis calls “feel goodism.” That’s the idea that we shouldn’t have to feel unhappy—ever. “Our culture has little tolerance for negative thoughts,” he says. “But that’s not real life. Being alive means experiencing the entire range of emotions.” Goldbacher concurs. “Emotional eating isn’t driven by hunger. And it’s not even the emotion that leads us to eat more. It’s our response to the emotion.” The majority of people she’s studied say they’re most vulnerable late in the day into the evening. “Your brain is filled with the day’s events, or things you have to face at home, or face tomorrow.”

Finding Comfort in Discomfort The goal of new treatment approaches is to encourage

people to live with uncomfortable emotions so they’re not compelled to numb them with food, says Evan Forman, PhD, psychology professor at Drexel University. He co-authored a study in Obesity in 2016 comparing acceptance-based treatment—which focuses on tolerating discomfort and making mindful decisions—with traditional behavioral therapies like distracting oneself from unhealthy eating. Patients in the acceptance-based program lost significantly more weight. “Maybe you taught yourself in the past that the only way to feel less sad was to eat ice cream, and it became a habit,” says Forman, author of Effective Weight Loss: An Acceptance-Based Behavioral Approach. “But tolerating the sadness is a skill you can acquire. Instead of saying ‘I can’t stand feel-ing this way,’ you say ‘It’s OK. Sadness is part of being human. I will embrace it and learn from it.’” Forman says this “can potentially be life-altering” / J A N U A R Y / F E B R U A R Y 2 0 1 7 69

The Shift to a Growth Mind-set People who decide to lose weight may start with a negative attitude about food. To achieve successful weight loss, Friedland notes, they have to transform from a static way of thinking—believing a setback is a failure, for example, and that nothing will ever change—to a positive, growth mind-set. “Discover new ways of responding to your emotions and you make it easier to focus on your goals,” he says. How do you do that? Instead of allowing negative thoughts to drive automatic behaviors, pause and listen to your emotions. “Identify what you’re feeling and realize that this experience is happening because something you care about is at stake,” Friedland explains. “A person with a growth mind-set thinks ‘This is a gift. It will help me understand what’s important to me. I trust there are other ways to deal with the feeling. I can learn from this.’” That shift also helps remind you of your most important values. “This is when you ask, ‘What do I really care about?’” Friedland says. “‘What’s my best response?’”


WAYS TO TAKE CHARGE OF EMOTIONAL EATING: Don't allow your emotions to drive automatic behaviors.

1 Figure out what you’re feeling First, determine if your desire to eat is true hunger or something else. Is your stomach growling? If not, drill down deeper to identify the trigger (the sight and smell of food can elicit an emotional response, too). “If you name it, you can tame it,” Friedland advises. “If you’re feeling anxious and tense, just saying out loud ‘anxious, anxious, nervous, nervous’ is powerful.”

2 Practice putting space between thoughts and actions When you delay cruising by the office snack table in response to a tense run-in with a co-worker, you give yourself the freedom to make a different choice. But it takes practice. The next time you feel anxious, Forman suggests challenging yourself to see how long you can embrace the emotion. “See if you can welcome it for two minutes,” he says. Try saying “I know what this is and I can handle it,” instead of saying, “A muffin would make me feel better.”

3 Take a long, slow inhale Deep breathing may be one of the most effective strategies you can adopt to help lessen the intensity of strong emotions, says Abby Braden, PhD, assistant professor of psychology at Bowling Green State University. “When you’re anxious, your breath quickens. But breathing into your diaphragm may reduce levels of

tension and stress. It helps take the edge off that negative feeling, lets you reframe how you’re thinking about it, and helps you get through that moment without eating.”

4 Mind your thoughts Thinking “I really want a cupcake” might feel like your free will has been hijacked. But what is a thought, really? A fleeting experience that has no real power over you. “A craving is just words or activity in the brain,” Forman says. “You’re imagining how good something will taste. Similarly, if you break down what it means to be sad or mad or ashamed into component

parts, you’ll realize it’s merely feeling anxious or having your muscles tense up or your breathing speed up.”

5 Keep some distance Another trick: Don’t identify with the thoughts directly, so you have some distance to make a good decision. “It’s the difference between ‘I’m angry’ versus ‘I notice that I’m having angry thoughts,’” Friedland adds. “That way you’re not swept away by what you normally do when you’re angry. If you can mindfully notice those angry feelings, you put yourself into that gap where you can notice and choose .”

BEWARE OF NEGATIVE LANGUAGE TRAPS Do these kinds of sabotaging self-talk sound familiar? Be careful they don’t pull you out of your positive mind-set, as “These thoughts could generate emotions that drive eating,” Forman says. • Excuse-type thoughts: “It’s no big deal if I eat this slice of pizza.  I can make up for it later.” • Permission-giving thoughts: “I deserve some happiness today.” • Hopeless thoughts: “I should just give up.   I’ll never succeed.” • Self-critical thoughts: “I am a loser and a failure.” • Coping thoughts: “I have to eat that doughnut because I won’t be able to deal with the desire if I don’t. ” Forman advises: “Accept these thoughts and feelings and let them simply be there while choosing a behavior that is in line with your true goals and values.”


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because it helps give you the power to make decisions that are in line with your weight-loss goals, rather than trying to assuage your discomfort by eating.

ExclUsIve InteRvIew

I arrived at my interview with Oprah


WitH a Year of WeigHt wAtchErs UndeR her belT, oPrah WinfRey opeNs uP to ediTor In cHief theResa dimasI abOut MakiNg pEace witH foOd, ignOrinG thE scAle, and putTing youRselF fiRst. Theresa: In your book, you mention that even with access to the world’s top experts, you still struggled with your weight. You had plenty of information, but you realized that wasn’t enough. Oprah: The beautiful thing about Weight Watchers is that it keeps you accountable if you follow the plan long enough for the ultimate to happen. For me, the ultimate is the shift in the way you see yourself. It’s not in the way you see yourself fitting into that dress or pair of jeans. It’s in the way you see yourself fitting into your life. Embracing your life. Honoring your life. Having reverence and appreciation for your life. T: So it’s not just about changing your relationship with food—though that happens too—but also about changing the way you think about yourself? O: It’s so interesting—before, when I was

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150 pounds, I’d imagine getting up to 200 pounds, and think, “Oh my God.” But now I think, “I never thought that at 200 pounds I could look in the mirror and love my body, love myself, not chide and minimize myself for being 200 pounds.” At 200 pounds, I was OK. I have never, ever, ever been at that point. And then at 190 pounds, I was OK. If I don’t lose another pound right now, I’m still OK. The fullness of life, the fullness of being, the self-acceptance—I’d never done that before. I’d always beaten myself up because I was tied to a number.

T: You’re saying it’s important to first recognize that you deserve to be healthy and are worthy of being loved. Wanting to improve yourself is OK, but it shouldn’t mean not appreciating where you are in this moment. O: It was frustrating to promise myself “I’m going to do it today, I’m going to do it today,” and then not stick to my plan. So I shifted. Now, I don’t have a goal in mind.


intending to ask about how her relationship with food, and her ongoing struggle with weight, have changed since joining Weight Watchers and to talk about her new cookbook, Food, Health and Happiness. (Shameless plug: She credits the WW program with transforming the way she relates to food. She enjoys everything from pasta and burritos to tequila and, yes, bread, but eating is no longer a source of shame and anxiety; it’s joyful.) I expected to learn a lot about Oprah—and I did—but like so many others who’ve spent time in her orbit, I also came away with a new perspective on my own life. Oprah is one of the most powerful, respected, and influential people in the world, and yet when I spoke with her, she was fully focused on our conversation. Her manner was warm, gracious, even playful. She has a way of making you want to do better when you’re with her—not simply to please her, but because she makes room for you to think differently about a subject, to question, to grow. And she can put into words what you’re experiencing and let you know that you’re not alone— that she, too, is on the same wild-and-crazy, work-in-progress ride that you are.

“thiS is not a dIEt yOu gO on Or oFf. This is AbouT maKing smaRter choIces untIl heaLthy eatIng BecoMes A haBit. it’s a wAy oF liVing and beiNg.”

and so on. You can’t allow yourself to use excuses. You are the priority.

T: Was it hard to prioritize yourself? O: There are women who live in fear of making themselves a priority. I learned this on a show I did with life coach Cheryl Richardson in 1992. When Cheryl said your name should be at the top of your priority list, the audience booed her. Literally booed out loud. The women were saying, “Where did you get her? She obviously doesn’t have children. She doesn’t have any responsibilities.” I remember it well. I said, “She’s not saying that by putting yourself first, you’re abandoning everything else. She didn’t say leave your children in the streets. She just said put yourself on the list.” It was a strange concept.

Learning to appreciate pure, simple flavors has made eating more joyful.

T: You’re truly “beyond the scale.” O: The bigger picture for everybody, regardless of what you’re trying to accomplish, is a vision of the whole and not the parts that you want to show off, to be cute, sexy, or whatever. It’s the whole. And if you are striving to lose weight for anything other than the whole, then you’ll eventually fall into a hole, because those parts aren’t enough to sustain you. Having a vision for what you want and a plan to make it happen is enough to sustain you. But losing weight to fit into a pair of jeans, as I’ve done, or getting yourself thin enough to attend a wedding (or be in your own wedding)? Not big enough.

T: Is it important to be clear about why you want to lose weight? O: Intention is the most powerful principle that rules my world. It’s the principle by which I rule my company and every action in my life. I do nothing without first thinking about why I’m doing it. What is the real motivation? When the weight started to come off, I needed to get clear on my intention. I could 74

understand the concept, but cannot embody it, because to embody it means you actually have to do something that allows you to be taken care of before everyone else. The greatness of taking care of yourself is that you have more of yourself to give everyone else. lose weight to fit a dress size, or attend an event, or to make other people like me. But I couldn’t keep it off for those reasons. I always put the weight back on. This time I changed the intention to, “I want to be the healthiest I can be—physically, emotionally, spiritually.” So the process and purpose of losing shifted for me. And it was easier, because my intention was clearer.

T: So are you saying you need that intention to stay motivated, to succeed? O: Sometimes you don’t succeed because you let life, distractions, or temptation get in the way. I’ve been there and I’m not saying those things won’t show up again. They will unless you stand strong in your intention. If you sit in fear or frustration or are unmotivated, they’ll show up as you try to lose. My hope is that your intention will be more than a number on a scale. Is your intention to live with more joy, energy, confidence, and vitality? Maybe it’s to get into jeans, but what is the feeling you need to stay in those jeans?

T: Can you state your intention in three words or less?

O: Live more fully. I want the best possible “me” in every circumstance. This morning as I was literally climbing a mountain, I said, “Whoa, this is amazing.” I’m almost 63 and still climbing. Physically, emotionally, spiritually, metaphorically. And I want to be able to do that and give it my full energy and presence.

T: How do you manage that, as busy as you are?

O: I make my well-being and fitness a priority, no matter what. Once I delay something, I get another reason to delay it, and then another reason to delay it,

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T: It’s the airplane metaphor: Put on your own oxygen mask first.

O: It’s the airplane metaphor. People get it in the airplane context, but unless you’re on the plane, those are just words. When you are on a plane that’s losing oxygen—and I’ve been in that situation—you see that if you try to give oxygen to your kids or friends first, you’ll run out of oxygen. Your mask has to go on first.

T: Putting your own needs second is so ingrained in us. Recently, I was dealing with a death in the family and didn’t feel up to attending a cousin’s wedding abroad, but I was going ahead with it out of obligation. And then it hit me: I was going only to please her, not myself. And I decided not to. It was so liberating. O: It’s about listening to your needs. And the hardest question for any human being is, What do I really want? It used to be a hard question for me, because I organized my life around what everyone else wanted. When your whole life revolves around fulfilling other people’s needs and being the answer to their questions, you don’t know the answer to your own. You automatically do what other people want. You can call it obligation and some of it is. But a lot of it is habit.

T: You call it the “disease to please.” O: I used to have this disease. Through intention, I taught people how to treat me. My intention was to let people think they could call me because I’d say yes. I wanted people to think I was nice, and they did. They also thought I was a doormat. My intention was for them to think that.

T: I automatically went there. I automatically said, “I have to go to the wedding.”


I get to a certain weight and I’m OK, and say, “This is where I want to be. Hang in there. I’ll get there when I get there.” And my body will tell me when I am exactly where I need to be. Looking in Connect [in the Weight Watchers app] I see people who’ve lost almost twice as much weight as I have. And I love that. I lost at a steady pace and then went through this whole summer without losing a pound. That was OK because I was so happy with my life. There was no longer a sense of urgency to just lose the pounds; there was now a strong desire to be fully present and savor every meal. I focused on what I was eating and appreciating my life. Isn’t that what everyone is looking for?

T: And today? O: I’ve seen it shift intellectually. People


O: You do things that go against what you know is the right thing for you in the name of the other person. It’s really big. Another thing I’ve learned is that any time you tell a person no and they continue to ask why not, the next question you should ask is, why are you trying to control me?

T: How do you know when you’re not honoring yourself and your needs?

O: What Weight Watchers does is slow you down. It actually allows you to be more conscious. And not just about food, but about your surroundings, what you are eating, what you are doing, how you are taking care of yourself, how everyone else shows up in your life, and how you show up for everyone else. Look at the life you have, and if it’s not the life you want, you need to look at what you’re doing. Really become aware of it. Most people look at what everyone else is doing— what their husband is doing, what their children aren’t doing, what everybody else isn’t doing to make them happy. It has nothing to do with anyone except you. One of my favorite spiritual teachings is from Glinda the Good Witch, when she says to the Wicked Witch of the West, “Go away, you have no power here.” You have no power in anyone else’s life. Not even your children’s. You have to get really clear on the energy you’re putting out into the world—and on the why. Why are you doing something? Like with you and the wedding. I can tell you all sorts of disastrous things would have happened. You don’t know what you avoided by not taking that road!

T: You’ve talked about a community of allies, and that’s a big part of Weight Watchers. We have a network of fellow members who support you on your journey. Outside of this, how do you know who has your back? O: You need friends who want nothing from you but everything for you. So you build community around that idea. The Connect community is so great because everybody’s on the same page, wanting you to win. It’s the only social media app I’ve seen where people are 100 percent rooting for you. Post a picture at 450 pounds and they’ll say, “Way to go, girl.”

T: No journey is smooth. What PHOTOGRAPHY: (CHICKEN) TINA RUPP.

have you learned from setbacks?

O: At this point I’m wise enough to know that there’s no such thing as failure. It’s all here to teach me. I don’t look at this as a diet; I see it as a plan for life. Every time I go over my allotted SmartPoints, I don’t see it as failure, I see it as let’s do better tomorrow. The other day, I started counting the pretzels I was eating, but lost count. Before I knew it, half the bag was gone. I said OK, I need to do better tomorrow. I love the




1 c buttermilk 1 Tbsp Louisiana hot sauce or hot sauce of choice 2 boneless chicken breasts, cut in half 2 chicken thighs 2 chicken legs 1 ½ c multigrain or whole wheat panko bread crumbs

3 Tbsp grated Parmesan cheese 2 tsp freshly ground black pepper 1 tsp ground cayenne 1½ tsp onion powder 1 ½ tsp garlic powder 1 tsp smoked paprika 1 tsp salt


1 In a large bowl, whisk together the buttermilk and hot sauce. Submerge the chicken pieces in the buttermilk mixture, cover, and refrigerate for at least 1 hour but no more than 24 hours. 2 Preheat the oven to 400°F. In a large zip-top bag, combine the bread crumbs, Parmesan, black pepper, cayenne, onion powder, garlic powder, smoked paprika, and salt. Seal bag and shake. 3 Remove the chicken from the buttermilk, let excess drip off, and transfer directly to the bag with the bread crumb mixture. Shake the bag to evenly coat the chicken in the bread crumbs. Remove the chicken from the bag and lay flat on a nonstick baking sheet. Place in the oven and bake for 30 minutes, or until cooked through, about 20 minutes. Arrange the chicken onto plates and serve (with lemon wedges, if desired).

philosophy of Julie Sexton, one of my favorite Connect members. Her motto is “Persistence not perfection.” I get great inspiration from people in the trenches. Julie actually documented all the days she counted, didn’t count, was on point, off point, lost weight, gained weight, and stayed steady over a 15-month period. Which is how it works.

T: Yeah, I feel like critics who aren’t in the arena making the tough choices to lead a fuller life don’t get to judge me. O: Living fully is about having reverence for this body, this journey, this life, and every step you take. I think about this when I have guests over. What do I eat? What do I serve? That’s why I wound up writing this cookbook. I had to figure out a way to honor my journey, because I love entertaining. I needed a way to have wonderful meals that my guests could also enjoy without my having to cook separate dinners. The entire book is about that. Some recipes have a higher and lower SmartPoints version, and sometimes I will have a few bites of the higher point version mixed with my lower point version. But often I end up loving the lower point version more. I can really taste the ingredients in the pasta with asparagus pesto and morels, for example. The higher point version is all about the butter and cream.

T: What are your favorite ingredients? O: I use a lot of ginger. Shrimp has become my friend. You can do anything with vegetables and shrimp. If I really want to buckle down and I’ve eaten too many pretzels, I will make up the rest of the meal with vegetables. Stir-fried. Teaspoon of oil. You can get a lot done with a teaspoon.

T: Do you feel you savor food more now? O: Savor is a really good word. I feel like I am savoring everything more. On a hike, I can’t wait to get back and savor what we call our sexy breakfast, which is just eggs with salsa, but I have a deeper appreciation for it after hiking for two hours. So yes, I savor the moment.

T: It sounds like you’ve made peace with your story of food.

O: For the longest time, I was afraid of a potato chip. Now I deny myself nothing. I just don’t give myself everything at the same time. Last night, burritos, soup, and salad were on the menu, but because I was all pointed out, I had half a burrito and not the black-eyed peas and greens soup. And that was OK. I’ll have the soup for lunch.

T: I’m sensing a new freedom and a boundless future filled with joy. What word would describe your life right now? O: Contentment. I feel content. 75

100 calories


of endless possibilities.


SmartPoints value



per roll WEIGHT WATCHERS for services and SmartPoints are the registered trademarks of Weight Watcher International, Inc. Trademarks are used with permission by Bimbo Bakeries USA. Š Bimbo Bakeries USA, Inc. All Rights Reserved.

*per roll




et k r a m tch wa


one sweet beet

What a healthful way to get sweet satisfaction! Beets contain more natural sugar than any other vegetable. GRACE YOUNG Besides ruby red and golden beets, look for Chioggia, which have red and white “candy stripes.” Although usually served cooked, beets are scrumptiously sweet and crunchy when eaten raw. If you like Moroccan–style carrot salad, try it with raw beets: Strip them with a peeler and grate them in a food processor or by hand. Dress with a citrus vinaigrette—orange and/ or lemon juice, a little olive oil, salt, pepper, and fresh herbs.

Select beets that are evenly colored, well shaped, and firm, with no soft spots. The tops should be a bright green color. You can store beets, unwashed, in a plastic bag in the vegetable bin in your fridge for up to three weeks. Save healthy-looking green tops by cutting them to within an inch of the root (so that the beet’s color doesn’t bleed). Wrap the greens in paper towels and store in a plastic bag in the fridge’s vegetable bin for up to two days. They are healthy and delicious steamed, sautéed, or even raw in a pesto. Long a staple in Britain, precooked beets (or “beetroot”) are now sold in the produce section of some US markets. They come in vacuum-sealed packaging, peeled and ready to slice into salad. Some brands sell marinated versions as well as plain. / J A N U A R Y / F E B R U A R Y 2 0 1 7 77

BEWARE OF THE BLEED If you cut or peel beets before cooking, their intensely colored juice bleeds onto (and stains) skin, cutting boards, and other surfaces. Parchment paper and rubber gloves offer protection.

eat it up market watch

ROCK THE ROAST When it's this easy, you’ll be roasting beets all winter long!


Place trimmed beets on a baking sheet lined with foil. Season according to recipe.



Try to choose beets that are the same size so they will cook in the same amount of time.That time will vary depending on their age and size (mature beets and larger ones take longer).



Crimp top and sides of foil, leaving space for steam to build up.

PREP 15 MIN // COOK 45 TO 60 MIN // COOL 20 MIN // SERVES 4 4 tsp olive oil 2 tsp curry powder ¾ tsp salt, or to taste ¼ tsp freshly ground black pepper, or to taste 2 lb beets, greens and stems trimmed, scrubbed under cold water ⅔ c part-skim ricotta 2 tsp sherry vinegar 1 Tbsp chopped chives

1 Preheat oven to 375°F. Cover baking sheet with aluminum foil. 2 In a small bowl, combine oil, curry powder, salt, and pepper. Place beets on sheet; coat with curry mixture. Fold foil over beets: Tightly crimp edges to seal package (leave ½ inch of space between beets and top of foil). 3 Bake until beets are tender, 45 to 60 minutes. Check for doneness by inserting a small sharp knife through the foil into a beet—it should show no resistance. If it feels hard, roast 10 to 15 minutes more before checking again. Remove from oven and let cool. Carefully unwrap foil, as steam can build up inside the packet. If beets are young, the skin is edible. For mature beets, when cool enough to touch, remove skins with your fingers or use paring knife. Reserve foil; there should still be some oil in the packet. 4 Meanwhile, combine ricotta and vinegar in a small bowl. 5 Cut beets into ½-inch-thick rounds. Serve warm or at room temperature topped with ricotta mixture, oil from foil packet, and a sprinkle of chives. Top with pinch of salt and a grind of fresh pepper, if desired. PER SERVING (¾ cup beets and 3 Tbsp ricotta mixture): 195 cal, 8 g total fat, 3 g sat fat, 652 mg sod, 24 g total carb, 15 g sugar, 7 g fib, 8 g prot. SmartPoints value: 3


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When cooked beets have cooled, use your fingers to slide off the peels.

Grace Young is the award-winning author of Stir-Frying to the Sky’s Edge, The Breath of a Wok, and The Wisdom of the Chinese Kitchen, as well as a serious fruit and vegetables enthusiast. Check out her Stir-Fry Guru series on, and visit her at

eat it up quick bites


winter winners

Flying solo at mealtime? Fix yourself something fast and healthy to eat: These 10 easy, anytime recipes work well for one.




Prick small russet potato with fork; microwave on High until tender, 6 minutes. Cut potato in half; scoop flesh into bowl. Add 3 Tbsp low-fat (1%) milk, 1½ Tbsp reduced-fat goat cheese, pinch salt, and pinch pepper; mash with fork. Stir in 1 c baby arugula and ¼ c chopped water-packed roasted red peppers. Spoon potato mixture back into shell; microwave, uncovered, on High until filling is hot, 1–2 minutes. Garnish with chopped chives. SmartPoints value: 6

Divide ¼ medium avocado between two halves of 1 toasted light English muffin; mash slightly on each half. Top each with thick tomato slice and ½ sliced hardcooked egg; season with salt and pepper. SmartPoints value: 6

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Coat medium nonstick skillet with nonstick spray; heat over medium-high heat. Add ½ large, thinly sliced sweet red pepper; sauté until crisptender, 5 minutes. Stir in 5 oz raw large shrimp, peeled and 2 medium scallions, sliced; sauté shrimp until cooked through, 2 minutes. Stir in ¾ c fresh pineapple chunks, 1 Tbsp Thai sweet chili sauce, ½ tsp Sriracha, and ½ tsp reduced-sodium soy sauce; toss until pineapple is hot. Serve over ½ c cooked brown rice. SmartPoints value: 6

PUMPKIN-PIE YOGURT CUP Combine ½ c vanilla fat-free Greek yogurt, ¼ c canned pumpkin puree, ½ tsp ground cinnamon, and ¼ tsp ground nutmeg in small bowl; mix well and top with 1 coarsely crumbled gingersnap cookie. SmartPoints value: 4

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eat it up quick bites

We like leaving the orange peel and cinnamon stick in the mug for flavor.



Combine 1 c baby kale, 1 chopped clementine, 2 cooked diced baby beets, ½ c cooked lentils, 1 small sliced scallion, 1 Tbsp light balsamic salad dressing, and pinch each salt and pepper; top with 1½ Tbsp crumbled reduced-fat goat cheese. SmartPoints value: 5

Bring 1¼ c water, 2 (¼ inch thick) slices fresh ginger, 1 (3- to 4-inch) strip orange peel, and 1 cinnamon stick to boil in small saucepan; reduce heat to low and simmer 5 minutes. Remove pan from heat; add 1 raspberry hibiscus tea bag and steep 5 minutes. Remove tea bag and pour into teacup (strain if desired); garnish with orange slice. SmartPoints value: 1

“ZUCCHINI BREAD” OATMEAL Combine ⅓ c uncooked quick-cooking oats, ⅔ c water, ½ c shredded zucchini, 2¼ tsp dark brown sugar, ¼ tsp vanilla extract, and pinch cinnamon in microwavable bowl; stir well. Microwave, uncovered, on High until oats are tender, about 3 minutes; top with 2½ tsp toasted chopped walnuts. SmartPoints value: 6




Combine ½ tsp ground cumin, ½ tsp dried oregano, ¼ tsp garlic powder, and ¼ tsp salt in cup; sprinkle half over 3 oz rare deli-style roast beef. Coat medium nonstick skillet with nonstick spray; heat over medium heat. Add roast beef; cook, turning once, until lightly browned, 2 minutes. Remove beef; set aside. Heat 1 large whole wheat tortilla in same skillet over medium heat, turning once until lightly browned, 1 minute. Combine remaining spice mixture with ⅓ c diced cucumber and ¼ c plain fat-free Greek yogurt. Spread half tortilla with roast beef, yogurt mixture, 1 small sliced plum tomato, and ⅓ c shredded romaine lettuce; fold in half. SmartPoints value: 7

Combine 2 oz sliced cooked chicken breast with ⅓ c well-drained sauerkraut. Divide 1 Tbsp light Thousand Island dressing between 2 slices reduced-calorie rye or whole wheat toast. Top 1 slice with ½-oz slice low-fat Swiss cheese, chicken mixture, and another ½-oz slice cheese; cover with remaining piece of toast. Bake, microwave, or heat in skillet until cheese melts. SmartPoints value: 6

Combine 1 c canned fire-roasted tomatoes, ½ chopped yellow medium bell pepper (about ⅔ cup), ½ c drained and rinsed canned black beans, ½ tsp chopped chipotle chilies in adobo sauce (or more for extra spice), and 1 tsp chili powder in microwavable bowl; cover and microwave on High until peppers are tender, 7 minutes. Stir in 2 Tbsp cilantro. SmartPoints value: 3

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eat it up



master the omelette Learn to make one basic recipe that offers limitless possibilities. BY DEBBIE KOENING How many eggs have you cooked in your life? Probably too many to count. But how many perfect omelettes have you made? Imagine the type you get at a favorite diner: sunny yellow, cooked until firm but fluffy, with just the right amount of flavorful filling nestled inside. Now you can re-create this magic at home. Our step-by-step guide to mastering this breakfast classic will guarantee that every omelette you make from now on will be simply perfect.

get set up! PAN. We recommend an 8-inch nonstick skillet, over moderate heat. Here’s why: If the pan’s too big, the omelette will be thin and flimsy; if too small, the bottom will brown before the eggs are fully cooked. EGGS. We’re combining three whites and one whole egg for great volume without adding SmartPoints values. Add salt and pepper, and whisk really well. Aim for a homogenous, pale yellow mixture that’s slightly frothy. If you’re using fresh herbs, add them now. FILLING. Once the eggs hit the pan, the omelette comes together fast, so prep filling ingredients before you start. Precook meats or vegetables that need it. Pay attention to wet vegetables like mushrooms or tomatoes—cook those until the pan looks dry. Use no more than ⅓ cup of filling per omelette, or it may break when you fold it. (Until you get the hang of folding and plating, try just 2 tablespoons.) 84

KEEP IT SIMPLE Eggs, fresh herbs, salt, and pepper are the start of something delicious.

start cooking! BASIC OMELETTE


1 large egg 3 egg whites ⅛ tsp salt ⅛ tsp pepper 1 to 2 tsp chopped fresh herbs (optional) ½ tsp butter 2 Tbsp filling of your choice

STEP 1: Whisk together egg, egg whites, salt, pepper, and herbs, if using. Coat the skillet with cooking spray, add butter, and place over medium heat. Swirl the pan to distribute the butter

until it stops foaming. Give the eggs one last whisk and pour them in, tilting the skillet to cover the bottom.

STEP 2: After a few seconds, when the edges of the omelette start to set, use a spatula to lift and push the cooked edges into the center, tilting the pan to allow the still-liquid eggs to run underneath. Repeat from three or four spots, until there is no more liquid egg. It should take about 1 minute, total.

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Reduce the heat slightly and cook 30 to 60 seconds more, until the top is fully set. If you like your eggs cooked more firmly, cover the pan.

STEP 3: Place the filling over half of the omelette, and use the spatula to fold the other half over the top—tilt the pan slightly to get gravity on your side. Reduce the heat to low, pop on the cover, and cook 1 more minute. STEP 4: Getting the omelette out of the pan

intact can be tricky. Our favorite method: Run a spatula under the edges to release the omelette. Grasp the skillet handle underhanded, with your thumb on top, tilt the pan, and gently shimmy the omelette toward the lip. Tilt further to slide the omelette out onto the plate—give it a little nudge with the spatula if necessary. PER SERVING (1 Omelette): 140 cal, 7 g total fat, 3 g sat fat, 519 mg sod, 2 g total carb, 1 g sugar, 0 g fib, 17 g prot. SmartPoints value: 4



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filling station Deciding what to put inside your omelette is half the fun. We’ve given you a pair of recipes to get you started (each makes enough filling for two omelettes—adjust quantities as needed for the number of omelettes you’re making), but you can use almost anything. Keep SmartPoints values down by using more vegetables than cheese or meat.


Artichoke hearts, asparagus, roasted peppers, broccoli, jalapeños, scallions, spinach, tomato (if fresh, remove seeds). HERBS:

Basil, chervil, chives, dill, parsley, tarragon. CHEESE (USE SPARINGLY):

Blue, Brie, feta, goat, Gruyère, part-skim mozzarella, reduced-fat Cheddar, ricotta. MEATS AND SEAFOOD:

Crab, smoked fish, turkey or chicken sausage. LEFTOVERS:

Caramelized onions, chili, pulled chicken, ratatouille, roasted or stir-fried vegetables, taco meat. ODDS AND ENDS:

Capers, pesto, salsa. JAM OR JELLY:

Make a sweet omelette by spreading on a dab of your favorite. This one is a big hit with the kids.


4 oz cremini mushrooms, sliced Pinch salt (optional) 1 small shallot, finely chopped 2 slices cooked turkey bacon, crumbled ½ tsp chopped fresh thyme leaves

1 Coat a large nonstick skillet with cooking spray; heat over medium-high heat. When hot, add mushrooms and salt (if using); cook, undisturbed, until mushrooms release their water, 3 to 4 minutes. Stir; cook, undisturbed, 2 to 3 minutes more. 2 Add shallot; cook, stirring occasionally, until pan is mostly dry and shallot is lightly browned, 3 minutes. Add bacon and thyme; cook 1 minute more. PER SERVING (½ of filling): 52 cal, 3 g total fat, 1 g sat fat, 168 mg sod, 4 g total carb, 2 g sugar, 1 g fib, 4 g prot. SmartPoints value: 1

A Tale of Two Omelettes While we've focused on the American diner-style version, the French have a completely different cooking method—one difficult to perfect—that some chefs use as a test for prospective hires. Instead of our liftthe-edges technique, in a French-style omelette the eggs are constantly in motion, stirred and shaken to create tiny, barely cooked curds. Once set, the tender omelette is rolled onto a plate in a classic oval.



1 tsp olive oil ⅓ c diced green bell pepper ⅓ c diced red bell pepper ½ c diced onion 1½ oz cooked extralean, low-sodium ham, diced

1 In a large nonstick skillet, heat oil over medium heat. When oil shimmers, add peppers and onion. Cook, stirring occasionally, until softened and lightly browned, 3 to 5 minutes. 2 Add ham; cook, until heated through, 1 to 2 minutes. PER SERVING (½ of filling): 70 cal, 4 g total fat, 1 g sat fat, 206 mg sod, 5 g total carb, 2 g sugar, 1 g fib, 5 g prot. SmartPoints value: 1

J A N U A R Y / F E B R U A R Y 2 0 1 7 /


take your pick!

This perfect, hearty omelette cooks in minutes, and tracks in at just 5 SmartPoints value.

eat it up


Use a light hand with dairy and sugar, then lean on chocolate graham crackers and Dutch process cocoa to make this rich, plan-friendly dessert. Its crunchy crust and silky texture taste full-on delicious. BY CAROL PRAGER






CLASSIC: Chocolate wafer cookies and melted butter. NEW AND IMPROVED: Chocolate graham crackers sub in for higher-sugar wafer cookies. And we slash the butter load in half by using light butter in place of regular (plus an egg white for moisture).

CLASSIC: Plenty of premium-quality chocolate, whole milk, eggs, and butter. NEW AND IMPROVED: Dutch process cocoa powder has a smoother flavor than typical cocoa, so we only need 1 ounce. Fat-free halfand-half and low-fat (1%) milk replace whole milk, and we swap 1 whole egg for 3 egg yolks.

CLASSIC: A thick layer of whipped cream. NEW AND IMPROVED: A dollop of aerosol whipped topping adds just enough creaminess. Pomegranate arils offer a pop of color and bright, tart flavor.

J A N U A R Y / F E B R U A R Y 2 0 1 7 /

Turn to page 90 for more


Lighten up this decadent dessert without sacrificing velvety, chocolaty satisfaction.

eat it up







PREP 30 MIN // COOK 25 MIN // COOL 4 HR // SERVES 12

7 1½ 1 ½ ⅓ ¼

½ 1 2 1 1½ ¼ 2



1. Pulse graham crackers in food processor until finely ground. 2. After adding butter and egg white to create crust, press it into pie plate. 3. Add egg and milk to mixture of sugar, cornstarch, cocoa powder, and salt. 4. Whisk until smooth. 5. Combine part of hot half-andhalf with cocoa mixture. 6. After transferring mixture back to pan with remaining half-and-half, boil, add chocolate and vanilla, and pour filling into crust.

whole chocolate graham crackers Tbsp light stick butter Tbsp beaten egg white c sugar c cornstarch c unsweetened Dutch process cocoa powder Pinch salt c low-fat (1%) milk large egg c fat-free half-and-half oz unsweetened chocolate, chopped tsp vanilla extract c aerosol whipped topping Tbsp pomegranate arils

1 Preheat oven to 350°F. Coat 9-inch pie plate with nonstick spray. 2 To make crust, place crackers in food processor; process until finely ground. Add butter; pulse a few times to combine. Add egg white; pulse a few times until mixture is evenly moistened. Firmly press crumb mixture onto bottom and sides of pie plate. Bake for 12 minutes; transfer to wire rack and let cool.

3 To make filling, in a medium bowl, whisk together sugar, cornstarch, cocoa powder, and salt; whisk in milk and egg. 4 In a large saucepan, heat half-andhalf over medium heat until small bubbles appear around edge of pan, about 8 minutes. Gradually whisk half of hot half-and-half into cocoa mixture until blended. Whisk hot cocoa mixture into remaining half-and-half in pan. Cook, stirring frequently with heatproof spatula, until mixture comes to boil, about 4 minutes; boil 1 minute. Remove pan from heat and stir in chocolate and vanilla extract until chocolate melts; pour into cooled crust. Place plastic wrap on surface of filling; refrigerate until filling is firm, at least 4 hours or overnight. 5 Remove pie from refrigerator; uncover, garnish with whipped topping, and sprinkle with pomegranate arils. Slice into 12 pieces. PER SERVING (1 SLICE ): 148 cal, 5 g total fat, 2 g sat fat, 117 mg sod, 24 g total carb, 14 g sugar, 1 g fib, 3 g prot. SmartPoints value: 6


made simple. Enhance every dish with NAKANO® Organic Rice Vinegar. Crafted from real organic rice and GMO-free, it gives everything from salads to stir-fries delicious flavor in a simple splash.

Follow us on Look for us in the vinegar aisle ©2016 Mizkan America, Inc.


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eat it up cook like a chef


2 Tbsp unsalted butter 1 medium yellow onion, finely diced 3 medium garlic cloves, minced 2 medium carrots, finely diced 3 fresh thyme sprigs ¾ tsp kosher salt ¼ tsp freshly ground black pepper 4 medium red bell peppers, roasted and prepared per instructions on p. 94; roughly chopped 1 medium russet potato, peeled and roughly diced 2 medium semi-firm pears, peeled, cored, and roughly diced 6 c chicken or vegetable stock, preferably homemade (but canned is fine) 1 Tbsp chopped fresh Italian parsley for garnish

cook for the win In the new cookbook Small Victories, Julia Turshen’s delicious, simple recipes come annotated with the little kitchen wins that can make us all superstar cooks. Know how to boil water? Then you can make pasta, rice, and soba noodles, promises the food writer (and co-author of cookbooks by Mario Batali, Gwyneth Paltrow, and other stars of the food world). “The fun part of cooking is when you understand the principle of the tip or technique employed in the recipe,” Turshen says. “Once you get that, there are endless opportunities to riff.” Case in point: Learn how to roast red peppers—and then go on to make mutiple amazing recipes. BY MELANIE MANNARINO

1 In a large pot, over medium heat, melt butter. Add onion, garlic, carrots, and thyme; sprinkle with a generous pinch salt and a few grinds black pepper. Cook, stirring until vegetables are softened but haven’t taken on any color, about 15 minutes. 2 Add roasted peppers, potato, and pears to pot; season with salt and pepper. Pour in broth; increase heat to high and bring to a boil. Reduce heat to low; simmer until potatoes can be easily pierced with the tip of a paring knife, 15 to 20 minutes. 3 Remove and discard thyme stems. Puree soup in pot using an immersion blender—be sure to keep it submerged so hot soup doesn’t splatter (or puree in small batches using a regular blender). Season to taste with salt and/or pepper (optional); garnish with parsley. PER SERVING (1 CUP): 108 cal, 3 g total fat, 2 g sat fat, 683 mg sod, 19 g total carb, 8 g sugar, 4 g fib, 3 g prot. SmartPoints value: 2

This recipe by Julia Turshen, originally published in Small Victories, has been modified for Weight Watchers with permission.


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eat it up cook like a chef


Turshen created this quick, bonus side dish just for us. Roast a double batch of peppers for both recipes!

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1 1 1 4

in Julia’s kitchen

Tbsp sherry vinegar Tbsp olive oil tsp Dijon mustard medium red bell peppers (roasted and prepared per instructions below), sliced

2 Tbsp capers, drained


Weight Watchers a year and a half ago,” Turshen says. “Since then, I’ve increased the amount of fruits and vegetables in my cooking and eating. I love a huge bowl of food, but now instead of spaghetti and meatballs, I’ll do a big bowl of arugula, a little olive oil, roasted vegetables, and the meatballs.” IF YOU CAN SLICE, YOU CAN EAT. “A lot of my

1 Whisk together vinegar, oil, and mustard to make vinaigrette. Arrange peppers on a serving platter; sprinkle with capers and drizzle with vinaigrette. Serve at room temperature. PER SERVING (1/4 CUP): 64 cal, 4 g total fat, 0 g sat fat, 132 mg sod, 8 g total carb, 5 g sugar, 3 g fib, 1 g prot. SmartPoints value: 1

favorites don’t require cooking,” Turshen admits. “Just slicing.” Her favorite no-cook dishes: Sliced tomato sprinkled with salt and lemon juice, sliced celery with lemon and HOW TO ROAST BELL PEPPERS shaved Parmesan. Just make sure your QFire up the broiler knife is sharp. “It makes preparing Set oven rack 6 inches from broiler; preheat anything easier and faster.” broiler to high. Line a baking sheet with foil. THERE’S ALWAYS SOMETHING FOR LUNCH. “Last Saturday, I had 10

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minutes for lunch before I had to leave the house,” Turshen says. “Takeout was tempting, but instead I made a quick meal of scrambled eggs with chopped kimchi, and sliced cucumber tossed with a mix of kimchi liquid and vegan mayonnaise. It was healthy and homemade, and I didn’t have to resort to eating in the car.”

Put halved, cored, seeded, deribbed peppers skin side up on baking sheet; broil until skins blacken completely, rotating baking sheet a few times to broil evenly, 10 to 15 minutes. QSteam and peel the peppers Immediately transfer peppers to a large bowl and cover tightly with plastic wrap to trap steam (and loosen skins). When peppers are cool enough to handle, 10 to 15 minutes, hold one under running water; rub off and discard charred skin with your fingers. Repeat with remaining peppers; slice or chop peppers as needed for recipe.

This recipe by Julia Turshen has been created for Weight Watchers.


J A N U A R Y / F E B R U A R Y 2 0 1 7 /

IMPORTANT INFORMATION ABOUT MOVANTIK Please read this summary carefully and then ask your doctor about MOVANTIK. No advertisement can provide all the information needed to determine if a drug is right for you. This advertisement does not take the place of careful discussions with your health care provider. 2QO\\RXUKHDOWKFDUHSURYLGHUKDVWKHWUDLQLQJWRZHLJKWKHULVNVDQGEHQHĆ&#x201C;WVRIDSUHVFULSWLRQGUXJ WHAT IS THE MOST IMPORTANT INFORMATION I SHOULD KNOW ABOUT MOVANTIK? MOVANTIK may cause serious side effects, including: â&#x20AC;˘ Opioid withdrawal. You may have symptoms of opioid withdrawal during treatment with MOVANTIK, including sweating, chills, diarrhea, stomach pain, anxiety, irritability, and yawning. If you take methadone to treat your pain, you may be more likely to have stomach pain and diarrhea than people who do not take methadone. Tell your health care provider if you have any of these symptoms â&#x20AC;˘ Severe stomach pain or diarrhea, or both severe stomach pain and diarrhea. Severe stomach pain and diarrhea can happen when you take MOVANTIK. These problems can happen within a few days after you start taking MOVANTIK and can lead to hospitalization. Stop taking MOVANTIK and call your healthcare provider right away if you have severe stomach pain or diarrhea, or both severe stomach pain and diarrhea

HOW SHOULD I TAKE MOVANTIK? â&#x20AC;˘ Take MOVANTIK exactly as your health care provider tells you â&#x20AC;˘ Take your prescribed dose of MOVANTIK one time each day, on an empty VWRPDFKDWOHDVWKRXUEHIRUH\RXUĆ&#x201C;UVWPHDORIWKHGD\RUKRXUV after the meal â&#x20AC;˘ Stop taking other laxatives before you start treatment with MOVANTIK. Your health care provider may prescribe other laxatives if MOVANTIK does not work after 3 days of treatment â&#x20AC;˘ MOVANTIK has been shown to be effective in people who have taken opioid pain medicines for at least 4 weeks â&#x20AC;˘ Tell your health care provider if you stop taking your opioid pain medicine. If you stop taking your opioid pain medicine, you should also stop taking MOVANTIK â&#x20AC;˘ If you take too much MOVANTIK, call your health care provider or go to the nearest emergency room right away

â&#x20AC;˘ Tear in your stomach or intestinal wall (perforation). Stomach pain that is severe can be a sign of a serious medical condition. If you get stomach pain that gets worse or does not go away, stop taking MOVANTIK and get emergency medical help right away




MOVANTIK is a prescription medicine used to treat constipation that is caused by prescription pain medicines called opioids, in adults with long-lasting (chronic) pain that is not caused by cancer.

See â&#x20AC;&#x153;What is the most important information I should know about MOVANTIK?â&#x20AC;? The most common side effects of MOVANTIK include: stomach (abdomen) pain, diarrhea, nausea, gas, vomiting, and headache. Tell your health care provider if you have any side effect that bothers you or that does not go away. These are not all the possible side effects of MOVANTIK. Call your doctor for medical advice about side effects. You may report side effects to the FDA at 1-800-FDA-1088.

It is not known if MOVANTIK is safe and effective in children. WHO SHOULD NOT TAKE MOVANTIK? Do not take MOVANTIK if you: â&#x20AC;˘ have a bowel blockage (intestinal obstruction) or have a history of bowel blockage â&#x20AC;˘ are allergic to MOVANTIK or any of the ingredients in MOVANTIK. See the end of this Brief Summary for a complete list of ingredients in MOVANTIK MOVANTIK can interact with certain other medicines and cause side effects, including opioid withdrawal symptoms such as sweating, chills, diarrhea, stomach pain, anxiety, irritability, and yawning. Tell your health care provider or pharmacist before you start or stop any medicines during treatment with MOVANTIK. WHAT SHOULD I TELL MY HEALTH CARE PROVIDER BEFORE TAKING MOVANTIK? Before you take MOVANTIK, tell your health care provider about all of your medical conditions, including if you: â&#x20AC;˘ have any stomach or bowel (intestines) problems, including stomach ulcer, Crohnâ&#x20AC;&#x2122;s disease, diverticulitis, cancer of the stomach or bowel, or Ogilvieâ&#x20AC;&#x2122;s syndrome â&#x20AC;˘ have kidney problems â&#x20AC;˘ have liver problems â&#x20AC;˘ are pregnant or plan to become pregnant. Taking MOVANTIK during pregnancy may cause opioid withdrawal symptoms in your unborn baby. Tell your health care provider right away if you become pregnant during treatment with MOVANTIK â&#x20AC;˘ are breastfeeding or plan to breastfeed. It is not known if MOVANTIK passes into your breast milk. Taking MOVANTIK while you are breastfeeding may cause opioid withdrawal in your baby. You and your health care provider should decide if you will take MOVANTIK or breastfeed. You should not do both Tell your health care provider about all of the medicines you take, including prescription and over-the-counter medicines, vitamins, and herbal supplements. Other medicines may affect the way MOVANTIK works.

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â&#x20AC;˘ Avoid eating grapefruit or drinking grapefruit juice during treatment with MOVANTIK


â&#x20AC;˘ Safely throw away medicine that is out of date or that you no longer need Keep MOVANTIK and all medicines out of the reach of children. GENERAL INFORMATION ABOUT MOVANTIK Medicines are sometimes prescribed for purposes other than those listed in a Medication Guide. Do not use MOVANTIK for a condition for which it was not prescribed. Do not give MOVANTIK to other people, even if they have the same symptoms that you have. It may harm them. You can ask your pharmacist or health care provider for information about MOVANTIK that is written for health professionals. WHAT ARE THE ACTIVE INGREDIENTS IN MOVANTIK? Active ingredient: naloxegol oxalate Inactive ingredients: The tablet core contains mannitol, cellulose microcrystalline, croscarmellose sodium, magnesium stearate, and propyl gallate. The tablet coat contains hypromellose, titanium dioxide, polyethylene glycol, iron oxide red, and iron oxide black. MOVANTIK is a registered trademark of the AstraZeneca group of companies. k$VWUD=HQHFD$OOULJKWVUHVHUYHG AstraZeneca Pharmaceuticals LP. :LOPLQJWRQ'( 5HY

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eat it up something for nothing

skinny dips Enjoy these flavorful spreads as much as you want—the SmartPoints add up to a big, bold-tasting zero. BY JULIE HARTIGAN




In a food processor, purée a 32 oz jar of water-packed roasted peppers, rinsed and drained well, 2½ tsp walnut oil, 1¼ tsp smoked paprika, ½ tsp cumin, 1 chopped garlic clove, and ¼ tsp salt. Garnish with 1 Tbsp chopped fresh oregano or parsley. SmartPoints value: 0

2 96


Preheat oven to 425°F. Line two baking sheets with parchment paper. Spread 8 c uncooked cauliflower florets evenly between prepared sheets; lightly coat with cooking spray and season with 1 tsp each salt and fennel seeds. Roast until cauliflower is browned, stirring and rotating pans halfway through cooking, 30 to 35 minutes; let cool. Place cauliflower, ¼ c plain low-fat Greek yogurt, 1 Tbsp fresh lemon juice, 1 tsp olive oil, and a pinch of cayenne in a food processor. Add ¼ c warm water and puree (add more water as needed for a smooth consistency). Garnish with 1 Tbsp slivered fresh basil and ½ Tbsp lemon zest. SmartPoints value: 0


Place 2 lb peeled, chopped carrots in small saucepan; add enough water to cover. Bring to a boil over high heat; reduce heat to mediumlow and simmer until carrots are extremely soft, 10 to 15 minutes. Drain; let cool. Puree carrots with 1 Tbsp miso paste, 1½ tsp toasted sesame oil, 1½ tsp finely grated ginger, 1 finely minced large garlic clove, 1 tsp rice vinegar, 1 tsp low-sodium soy sauce, 1 tsp fish sauce, and ½ tsp Sriracha, or to taste. Garnish with 1 Tbsp chopped scallions or cilantro. SmartPoints value: 0

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Crostini with Smashed Chickpeas, Sun-Dried Tomatoes, and Mint

fo r



Spiced Lamb Chops with Gremolata Lemony Rainbow Chard


Chocolate-Raspberry Icebox Cake Tower

Notes From the Kitchen Crostini with Smashed Chickpeas, Sun-Dried Tomatoes, and Mint Baguettes tend to have small air pockets (holes) throughout. Slices with minimal or small holes are best for holding crostini toppings. Cut a few extra slices, if needed, and choose the best ones for the job. Fresh mint adds brightness to this dish and helps unite the flavors. If you want to switch things up, good stand-ins include basil, cilantro, and chives.


Lemony Rainbow Chard Rainbow and red Swiss chard varieties have brightly colored stems that retain their color but darken slightly when cooked. Green Swiss chard can be substituted. If you donâ&#x20AC;&#x2122;t have a large skillet with a matching lid, use a flat cookie sheet to cover the pan. Remember that both pans will become hot, so use a pot holder when handling.

J A N U A R Y / F E B R U A R Y 2 0 1 7 /

Spiced Lamb Chops with Gremolata

Chocolate-Raspberry Icebox Cake Towers

If the center of your garlic clove contains a green shoot (aka the germ), remove it to maintain a fresh, clean (not bitter) garlic taste.

For an exotic twist, add a pinch of ground cardamom to the yogurt mixture.

Lamb chops can be cooked on an outdoor grill or grill pan, using the same temperature and time as directed for the skillet. Spanish smoked paprika comes in three varieties: Dulce is sweet and mild, agridulce is moderately spicy, and picante is the spiciest. Any of these can be used in this dish.

Raspberries are just one option. You can also top each tower with pomegranate seeds, blackberries, or blueberries. You can also use chocolate whipped topping, for a triple dose of chocolate flavor.

Crostini with Smashed Chickpeas, Sun-Dried Tomatoes, and Mint PREP 15 MIN // COOK 5 MIN // SERVES 2

¼ c canned chickpeas, rinsed and drained 1 medium oil-packed sun-dried tomato, drained and chopped (reserve oil) ½ small garlic clove, thinly sliced Pinch kosher salt Pinch red pepper flakes 2 Tbsp water 1 tsp finely chopped mint (plus extra leaves for garnish) 1 oz (four ¼-inch-thick) slices French bread, lightly toasted ½ tsp oil from sun-dried tomato jar Coarsely ground black pepper

1 Combine chickpeas, sundried tomato, garlic, salt, red pepper flakes, and water in a small skillet; bring to a gentle simmer over low heat. Cook, stirring occasionally, until mixture is warmed through, about 3 minutes; remove from heat. Using a fork, crush about half of mixture; add 1 tsp chopped mint and stir to combine. 2 Divide chickpea mixture evenly over the toasts; drizzle with oil, sprinkle with black pepper, and garnish with mint leaves. PER SERVING (2 crostini): 82 cal, 2 g total fat, 0 g sat fat, 282 mg sod, 13 g total carb, 1 g sugar, 2 g fib, 3 g prot. SmartPoints value: 2

3 Heat oil in a medium nonstick skillet over medium-high heat until hot but not smoking; add lamb chops, cut side down. Reduce heat to medium; cook 3 minutes on first side and 2 to 3 minutes on second side for medium-rare (or longer for desired degree of doneness). Transfer to serving plates; sprinkle with gremolata. PER SERVING (2 lamb chops, 1½ Tbsp gremolata): 184 cal, 8 g total fat, 3 g sat fat, 687 mg sod, 2 g total carb, 0 g sugar, 1 g fib, 25 g prot. SmartPoints value: 4

Lemony Rainbow Chard PREP 10 MIN //COOK 11 MIN // SERVES 2

1 large bunch rainbow Swiss chard 2 tsp olive oil ½ medium garlic clove, very thinly sliced ¼ tsp kosher salt Generous pinch freshly ground black pepper 2 Tbsp water


1 Tbsp currants

Spiced Lamb Chops with Gremolata PREP 12 MIN // COOK 6 MIN // SERVES 2

2 Tbsp finely chopped flat-leaf parsley 1½ tsp freshly grated lemon zest ½ medium garlic clove, finely chopped Pinch plus ½ tsp kosher salt, divided ½ tsp smoked paprika ½ tsp ground cumin ¼ tsp freshly ground black pepper 4 (1-inch-thick) uncooked trimmed baby lamb chops, bones frenched (10 oz total) ½ tsp olive oil

1 In a small bowl, mix together parsley, lemon zest, garlic, and pinch salt to make gremolata; set aside. 2 In another small bowl, mix together paprika, cumin, remaining ½ tsp salt, and pepper; rub mixture onto both sides of lamb chops.

1 tsp fresh lemon juice

1 Remove stems from chard; save for another use. Coarsely chop leaves and inner ribs (you’ll have about 9 loosely packed cups). 2 In a large skillet, heat oil over medium heat; add chopped chard, garlic, salt, pepper, water, and currants; stir to coat. Cover and cook until tender, stirring occasionally, about 10 minutes. Stir in lemon juice and cook 10 seconds more. Serve warm. PER SERVING (1 cup): 77 cal, 5 g total fat, 1 g sat fat, 601 mg sod, 7 g total carb, 2 g sugar, 3 g fib, 3 g prot. SmartPoints value: 2

Chocolate–Raspberry Icebox Cake Towers

1 fresh vanilla bean, seeds scraped (or 1 tsp vanilla extract) ¼ c plus 1 Tbsp aerosol whipped topping 8 chocolate wafers 2½ tsp bittersweet chocolate shavings, divided

1 In a small metal mixing bowl, combine yogurt, 4 raspberries, and fresh vanilla seeds (or extract). Using a fork, mash raspberries against side of bowl; stir until mixture is combined. Gently fold in ¼ c whipped topping; refrigerate 5 minutes to set. 2 Line a small rimmed baking sheet (like a toaster oven baking pan) with parchment paper. Arrange 2 wafers on top, at least 1 inch apart. Spoon 1 level Tbsp yogurt mixture in center of each wafer, leaving about ¼-inch border; sprinkle each with a pinch shaved chocolate (you’ll use 1 tsp chocolate per stack). Working gently but quickly, place a second wafer on top of each yogurt layer; very lightly press down to level top wafer and press filling slightly toward edges. Repeat process with remaining yogurt, chocolate shavings, and two more wafers each. Refrigerate stacks, uncovered, for at least 1 hour or up to 4 hours. Keep chilled until ready to serve. 3 Just before serving, use a metal spatula to transfer stacks to plates. Top each with ½ Tbsp aerosole whipped topping, ¼ tsp chocolate, and a remaining raspberry. PER SERVING (1 stack): 151 cal, 6 g total fat, 3 g sat fat, 155 mg sod, 22 g total carb, 12 g sugar, 2 g fib, 3 g prot. SmartPoints value: 6


2 Tbsp plain fat-free Greek yogurt 6 raspberries, divided / J A N U A R Y / F E B R U A R Y 2 0 1 7 101

Each of these four fabulous recipes comes together (mostly!) in one pan. by A L I S O N R O M A N Photography by C H R I S T O P H E R T E S TA N I

gratin or shallow casserole


The shallow sides and oval shape provide ample space for the delicata, and allow the heat to nicely brown the top.


slow cooker

Cooking with moist heat at a low, steady temp for hours guarantees the most tender results, whether you're making meat, grains, vegetables, or all of the above!


sheet pan

This versatile, spacious pan is a kitchen workhorse. Its low sides let high heat circulate thoroughly enough to brown and crisp all the ingredients.



6 garlic cloves, chopped, divided ½ c coarsely chopped flat-leaf parsley ½ tsp salt + pinch, or to taste (divided) ¼ tsp black pepper + pinch, or to taste (divided) 2 Tbsp olive oil


1 Tbsp fresh lemon juice + ½ lemon 2 medium garlic cloves, finely chopped, divided 1 c plain fat-free Greek yogurt

2 tsp fennel seed 1 large fennel bulb, chopped 1 medium yellow onion, chopped 10 oz cremini, button, or shiitake mushrooms, cut into bite-size pieces 2 lb kabocha or butternut squash, peeled, seeded, cut into ½-inch pieces (about 4 cups)

½ tsp kosher salt + pinch, or to taste (divided) ¼ tsp black pepper + pinch, or to taste (divided) 12 oz Yukon gold potatoes, quartered 4 tsp olive oil (divided) 2 bunches Tuscan kale, ribs and stems removed, torn into large pieces

1 (28-oz) can whole San Marzano tomatoes, crushed

½ tsp red pepper flakes (divided)

4 c low-sodium vegetable broth

4 (3-oz) skin-on salmon fillets

¾ c farro or spelt, rinsed ¾ c black, green, or brown lentils, rinsed 1 oz shaved Parmesan cheese

1 Combine ⅓ of garlic and parsley in small bowl; season with a pinch each of salt and pepper and set aside. 2 If you have a slow cooker insert that you can sauté in on the stovetop, use it to heat oil over medium-high heat. Add fennel seed and remaining garlic; cook, stirring, until fragrant and fennel and garlic begin to smell toasty, about 2 minutes. Add fennel bulb, onion, and mushrooms and season with ¼ tsp salt and ⅛ tsp pepper; cook, stirring occasionally, until vegetables are softened and beginning to brown, about 10 minutes. (Alternatively, if your slow cooker does not have a sauté option, sauté vegetables in large skillet and transfer to slow cooker at this stage.) 3 Add squash, tomatoes, broth, farro, and lentils to slow cooker; season with ¼ tsp salt and ⅛ tsp pepper, or to taste. Cover and set heat to high; cook until farro, lentils, and squash are completely cooked through, about 4 hours. Uncover, stir, and season to taste if necessary. Serve topped with garlic-parsley mixture and Parmesan.

1 Preheat oven to 425°F. 2 Whisk 1 Tbsp lemon juice and pinch garlic into yogurt; season with a pinch each of salt and black pepper and set aside. 3 Place potatoes on a rimmed baking sheet; toss with 2 tsp oil and season with ¼ tsp salt and ⅛ tsp pepper. Roast, tossing occasionally, until potatoes are well-browned and cooked through, 25–30 minutes. 4 Meanwhile, line another large rimmed baking sheet with parchment paper. In large bowl, toss kale with ¼ tsp red pepper flakes, remaining garlic, and 1 tsp oil; season with ¼ tsp salt and ⅛ tsp pepper, and place on pan in even layer. 5 When potatoes are done, remove from oven; arrange salmon over potatoes on pan in single layer, and drizzle with remaining 1 tsp oil; sprinkle with a pinch of salt and black pepper, if desired, and remaining ¼ tsp red pepper flakes. Place pan with salmon and potatoes, and pan with kale in oven; bake 5–8 minutes (depending on thickness) until edges of salmon begin to brown and it is just cooked through, and kale is wilted and crisp. Transfer to serving pan or individual plates, squeeze lemon over, and serve with reserved yogurt.

PER SERVING (2½ cups): 318 cal, 7 g total fat, 2 g sat fat, 614 mg sod, 53 g total carb, 8 g sugar, 15 g fib, 15 g prot. SmartPoints value: 7

PER SERVING (3 oz salmon, ¾ cup kale, ½ cup potatoes, ¼ cup yogurt): 330 cal, 15 g total fat, 3 g sat fat, 357 mg sod, 50 g total carb, 5 g sugar, 5 g fib, 28 g prot. SmartPoints value: 7



This stew can also be made on the stovetop—just be sure to use a large heavy-bottomed vessel like a Dutch oven or soup pot. Prepare as instructed and reduce the cook time to 1½ hours. Feel free to mix up the vegetables here, using any kinds of winter squash and mushrooms you like.

Fat-free Greek yogurt becomes a creamy, savory condiment when enhanced with herbs and citrus. Spoon this sauce over roasted vegetables, or use in lieu of mayo on your next sandwich. Ask for salmon fillets that are wide and thin, rather than tall and thick; they’ll cook faster and more evenly. / J A N U A R Y / F E B R U A R Y 2 0 1 7 105


3 (10-oz) packages frozen chopped spinach, thawed and drained 1 large yellow onion, minced 2 medium garlic cloves, minced 1 tsp ground cumin ¼ tsp kosher salt ⅛ tsp black pepper Pinch cayenne 2 medium delicata squash (1½ lb), ends trimmed, seeds removed, sliced into ½-inch-thick semicircles 1 Tbsp olive oil 6 large eggs 10 oil-cured black olives, chopped 2 Tbsp crumbled feta cheese ½ c coarsely chopped flat-leaf parsley


1 lb flank steak, trimmed and thinly sliced 1 tsp salt ¼ tsp black pepper 1 Tbsp sesame oil (divided) 4 c broccoli florets 1 Tbsp minced ginger 3 medium garlic cloves, minced 2 Tbsp water 1½ Tbsp fresh lime juice 1½ Tbsp fish sauce 2 c cooked jasmine rice

1 Preheat oven to 425°F. Coat 9 x 13-inch baking pan or oval casserole with nonstick spray. 2 Combine spinach, onion, garlic, cumin, salt, black pepper, and cayenne in large bowl; spoon into pan in even layer. Arrange layer of squash over top and drizzle with oil. Cover with foil; bake until squash is completely tender, about 45 minutes. 3 Remove from oven and crack eggs over vegetable mixture, spacing them out evenly (season with more salt and black pepper, if desired). Bake until egg whites are just set but yolks are still bright yellow and somewhat runny, 8–10 minutes (or longer, if desired). Serve topped with olives, feta, and parsley. PER SERVING (3 cups vegetables and 1 egg): 312 cal, 11 g total fat, 3 g sat fat, 450 mg sod, 47 g total carb, 9 g sugar, 11 g fib, 15 g prot. SmartPoints value: 4

TIPS FROM THE TEST KITCHEN The peels of squash like delicata are not only edible, but also delicious (plus, no peeling = less prep time). If you can’t find delicata, you can substitute 1 large acorn squash in this recipe. The eggs will continue to cook after you remove them from the oven, so keep a close eye at the 5-minute mark; runny yolks give the dish some much-needed sauciness.


2 c chopped watercress ½ c thinly sliced red onion ¼ c cilantro leaves ¼ c mint leaves ¼ c chopped salted peanuts Lime wedges for serving (optional)

1 Season steak with salt and pepper. Heat 1 tsp oil in large nonstick skillet over high heat; add steak and cook, stirring 2–3 times, until browned on all sides, about 5 minutes. Transfer steak to plate. 2 Add remaining 2 tsp oil and broccoli to same skillet; cook, stirring frequently, until broccoli begins to brown, 3–4 minutes. 3 Reduce heat to medium and stir in ginger and garlic; cook, stirring a few times, about 30 seconds. Add water to skillet; continue to cook, stirring occasionally, until broccoli is crisp-tender, 2–3 minutes. 4 Stir in lime juice, fish sauce, rice, cooked steak, and any accumulated drippings; remove from heat. Just before serving, stir in watercress, onion, cilantro, and mint; garnish with peanuts and lime wedges, if desired. PER SERVING (1¾ cups): 380 cal, 13 g total fat, 3 g sat fat, 1302 mg sod, 34 g total carb, 3 g sugar, 4 g fib, 32 g prot. SmartPoints value: 8

TIPS FROM THE TEST KITCHEN Adding water to the skillet with the broccoli helps it cook faster (think highintensity steaming), and also helps pick up extra flavor from the browned bits left by the steak, creating a delicious sauce. Enjoy this meal with a squeeze of lime or a dash of hot sauce. Watercress is a nutritious, spicy, leafy green that is almost a cross between kale and arugula. It can be eaten raw or cooked briefly, like in this stir-fry.

J A N U A R Y / F E B R U A R Y 2 0 1 7 /


skillet A large heavy skillet conducts heat well, and can sear and sautĂŠ just about anything. From steak to vegetables to sauces, this is a go-to pan.



FLOURLESS MINI– CHOCOL ATE CA KES W ITH GA NACHE Your guests will never guess (or taste!) the secret ingredient that keeps these little bites so fudgy and moist. Pureed black beans in the batter make magic happen.

DA RK CHOCOL ATE– CHERRY CHEESECA KES Rich and delicious tiny cheesecakes get a makeover with Greek yogurt. 109

CHIPOTLEPULLED CHICKEN NACHOS W ITH AVOCA DO A ND LIME CRE A M Ooey and gooey, this Mexican classic gets lighter with plenty of fresh vegetables, low-fat cheese, and shredded chicken breast.


J A N U A R Y / F E B R U A R Y 2 0 1 7 /

CHORIZO A ND VEGGIE ENCHIL A DAS Our version of this classic casserole is loaded with veggies (in lieu of rice and beans) and ďŹ&#x201A;avorful chicken chorizo. A little shredded cheese and sour cream topping add some decadence.


J A N U A R Y / F E B R U A R Y 2 0 1 7 /

OVEN-FRIED COCONUT SHRIMP W ITH OR A NGECHILI DIPPING SAUCE Toast a mixture of unsweetened coconut and panko to get the perfect can’t-believe-it’s-notdeep-fried crunch. / J A N U A R Y / F E B R U A R Y 2 0 1 7 113

PREP 20 MIN // BAKE 10 MIN // COOL 15 MIN // SERVES 32

1 (15-oz) can black beans, rinsed and drained ½ c sugar ¼ c unsweetened cocoa powder ¼ c unsalted butter, melted 3 large eggs ½ tsp salt ½ tsp baking powder ½ tsp vanilla extract ½ cup semisweet mini–chocolate chips 5 Tbsp bittersweet chocolate chips ¼ c water Fresh berries for garnish (optional)

1 Preheat oven to 350°F. Coat 32 mini-muffin cups with nonstick spray. 2 Combine beans, sugar, cocoa powder, butter, eggs, salt, baking powder, and vanilla in a food processor; puree until smooth (stopping once to scrape down the sides). Add minichocolate chips; pulse until just combined. Spoon a heaping tablespoon of batter into each muffin cup; bake 10 minutes. Remove from oven; let cool in pan. 3 Meanwhile, place bittersweet chocolate and water in the top of a double boiler (or heatproof bowl set over simmering water); whisk mixture until fully melted and glossy, adding more water if necessary to thin. Remove from heat; let cool for 10 minutes before spreading each cake with a scant teaspoon of glaze. Top each with a whole berry or berry slice (if using). PER SERVING (1 mini-cake): 74 cal, 4 g total fat, 2 g sat fat, 101 mg sod, 10 g total carb, 6 g sugar, 2 g fib, 2 g prot. SmartPoints value: 3



⅔ c graham cracker crumbs 2 Tbsp + ¾ cup plain low-fat Greek yogurt (divided) 8 oz light cream cheese (Neufchâtel), at room temperature 2 large eggs ⅓ c + 1 Tbsp sugar 1 tsp vanilla extract 10 oz frozen unsweetened cherries 1 tsp lemon juice Pinch salt 2 tsp cornstarch 2 tsp cold water ½ oz dark chocolate, shaved

1 Preheat oven to 325°F. Line a 12-cup muffin tin with paper liners. 2 Toss graham-cracker crumbs with 2 Tbsp yogurt; using the back of a spoon, press 1 Tbsp crumb mixture into the bottom of each muffin cup. 3 Using an electric mixer, beat remaining yogurt, cream cheese, eggs, ⅓ cup sugar, and vanilla; spoon evenly into muffin cups. Bake until top is set, 15–20 minutes; let cool and then chill in refrigerator, about 2 hours (can make up to 2 days ahead). 4 Meanwhile, combine cherries, remaining 1 Tbsp sugar, lemon juice, and salt in a small saucepan over medium heat; bring to a simmer. Using a potato masher, lightly crush cherries. Combine cornstarch with cold water; stir into cherry mixture until thick. Cool cherry topping completely before using (may be made up to 1 day ahead). 5 To serve, top each cheesecake with a heaping tablespoon of cherry topping; evenly divide chocolate shavings over top. PER SERVING (1 minicheesecake): 133 cal, 5 g total fat, 3 g sat fat, 146 mg sod, 17 g total carb, 12 g sugar, 1 g fib, 5 g prot. SmartPoints value: 5

J A N U A R Y / F E B R U A R Y 2 0 1 7 /


2 medium onions, chopped 1 large red bell pepper, chopped 1 poblano pepper, chopped 12 oz cremini mushrooms, chopped 1 tsp kosher salt 12 oz chicken chorizo, chopped 1 Tbsp fresh lime juice 1 large garlic clove, minced ½ tsp cumin ½ tsp oregano 2½ c salsa (divided) 12 corn tortillas 1½ c reduced-fat shredded Mexican 4-cheese blend 6 Tbsp reduced-fat sour cream ¼ c chopped scallion 2 Tbsp chopped cilantro Hot sauce (optional) Lime wedges (optional)

1 Preheat oven to 350°F. Coat a large (9 x 13-inch) casserole with nonstick spray. 2 Coat a large nonstick skillet with nonstick spray; heat over medium high heat. Add onions, peppers, mushrooms, and salt; cook, stirring frequently, until vegetables are softened, about 10 minutes. Stir in chorizo, lime juice, garlic, cumin, and oregano; cook 2 minutes to heat through. 3 Spread 1 cup salsa on bottom of casserole dish; spoon half of veggie-chorizo filling over salsa. Top with an overlapping layer of 6 tortillas; spoon remaining veggiechorizo filling over top. Top with another layer of 6 tortillas. Spread remaining 1½ cups salsa over tortilla layer; top with cheese. Cover and bake, until heated through and cheese is melted, 15–20 minutes. Let cool slightly before slicing into 12 pieces. Serve topped with sour cream, scallion, and cilantro (plus hot sauce and lime wedges, if using). PER SERVING (1 slice): 194 cal, 7 g total fat, 3 g sat fat, 891 mg sod, 21 g total carb, 5 g sugar, 4 g fib, 13 g prot. SmartPoints value: 5


COCONUT SHRIMP ½ c shredded unsweetened coconut ½ c plain panko (bread crumbs) 1 tsp coconut oil ½ tsp kosher salt ¼ tsp curry powder 1 large egg 24 large peeled deveined shrimp (about 1 lb) DIPPING SAUCE 3 Tbsp low-sugar orange marmalade 3 Tbsp Thai chili sauce 1 Tbsp fresh lime juice Pinch salt Pinch red pepper flakes 1 Tbsp chopped scallions

1 Preheat oven to 450°F. Line a large baking sheet with parchment paper. 2 Combine coconut and panko in a shallow bowl. Heat coconut oil in a medium nonstick skillet over medium low heat; add coconut mixture and cook, stirring constantly, until lightly browned, 3–5 minutes. Remove from heat and stir in salt and curry powder; spoon back into bowl. 3 Beat egg in a medium bowl; add shrimp and toss to coat. Dredge shrimp in coconut mixture, turn to coat, and place on baking pan. Bake until firm and cooked through, about 10 minutes. 4 While shrimp cook, whisk marmalade, chili sauce, lime juice, salt, and pepper flakes in a small bowl; stir in scallions. Serve shrimp immediately with sauce on the side. PER SERVING (4 shrimp plus 1 rounded Tbsp sauce): 126 cal, 6 g total fat, 4 g sat fat, 556 mg sod, 12 g total carb, 4 g sugar, 1 g fib, 6 g prot. SmartPoints value: 5




coarsely shredded 1 (8-oz) can tomato sauce 1 tsp cumin 1 tsp chipotle chili powder Pinch cayenne pepper ¼ c light sour cream 1 Tbsp fresh lime juice 30 low-fat baked tortilla chips (6 oz; lightly crushed, if desired) ¾ c reduced-fat shredded Mexican 4-cheese blend ¾ c salsa ½ medium avocado, diced 1 small red pepper, diced ¼ c chopped scallion ¼ c sliced pickled jalapeños ¼ c chopped cilantro Hot sauce and additional salsa, for serving (optional)

1 Combine chicken, tomato sauce, cumin, chili powder, and cayenne in a small saucepan; cook over medium heat until bubbly. 2 Whisk sour cream and lime juice in a small bowl; set aside. 3 Preheat broiler. Coat a large rimmed baking sheet with nonstick spray. 4 Arrange chips on baking sheet in an even layer; top evenly with chicken mixture and cheese. Heat under broiler until cheese melts, 3–4 minutes (should be 5–6 inches away from broiler). 5 Drizzle sour cream mixture and salsa over nachos; top evenly with avocado, red pepper, scallion, pickled jalapeños, and cilantro. Serve immediately with hot sauce and salsa (if using).


4 oz fettuccine 4 c spiralized zucchini (1½ lb) 4 c spiralized butternut squash (1½ lb) 1 Tbsp unsalted butter 4 tsp minced garlic 2 Tbsp flour 1 c low-fat (1%) milk 2 Tbsp light cream cheese (Neufchâtel) ¾ c freshly grated Parmesan cheese (divided) ¼ c chopped flat-leaf parsley

1 Bring a large pot of salted water to a boil. Cook pasta according to package directions, adding zucchini and butternut squash during last 1 minute of cooking time; reserve 1 cup pasta cooking water and drain. 2 Meanwhile, melt butter in a large nonstick skillet over medium heat. Add garlic; cook, stirring frequently, until golden and aromatic, 1 minute. Whisk in flour until combined; slowly pour in milk, whisking constantly, until flour is incorporated and milk begins to thicken, 30 seconds. Whisk in cream cheese and ½ cup Parmesan until smooth; cover pan, remove from heat, and set aside till pasta and veggies are drained. 3 Add cooked pasta and veggies to sauce; warm over low heat, stirring until well-coated (add reserved pasta cooking water as needed to thin), about 1 minute. Serve immediately topped with remaining ¼ cup Parmesan and parsley. PER SERVING (1½ cups): 235 cal, 7 g total fat, 4 g sat fat, 274 mg sod, 34 g total carb, 6 g sugar, 7 g fib, 10 g prot. SmartPoints value: 6

PER SERVING (5 topped chips, about 1¼ cups): 234 cal, 9 g total fat, 3 g sat fat, 736 mg sod, 18 g total carb, 4 g sugar, 4 g fib, 21 g prot. SmartPoints value: 5


J A N U A R Y / F E B R U A R Y 2 0 1 7 /



CRUST ½ large cauliflower, cut into florets (about 2 c) ½ c shredded part-skim mozzarella ⅔ c all-purpose flour 2 large eggs 1 tsp minced fresh oregano ½ tsp kosher salt ½ tsp granulated garlic ⅛ tsp freshly ground black pepper TOPPINGS 1 c canned tomato sauce 1 c shredded part-skim mozzarella cheese 1½ oz turkey pepperoni (look for thin slices) ½ tsp dried Italian seasoning or other dried herbs Whole small basil leaves

1 Preheat oven to 450°F. Line a large rimmed baking sheet with parchment paper; coat with nonstick spray. 2 Place cauliflower florets in a food processor; process to consistency of rice. Spoon into a large bowl; add remaining crust ingredients and stir to combine. Spoon crust mixture into two 8-inch circles on pan; smooth with a spoon to form an even layer (mold into a heart shape with your hands, if desired). Bake until medium brown on bottom, about 20 minutes; carefully flip over. Bake until evenly browned, 10 minutes more. 3 Spoon ½ c sauce over each crust and sprinkle with ½ c cheese; top each with half of pepperoni. Sprinkle with

seasoning and bake until heated through and cheese is melted (broil to brown cheese, if desired, about 5 minutes); garnish with fresh basil. Cut each pizza into 4 slices. PER SERVING (2 slices): 287 cal, 11 g total fat, 6 g sat fat, 1,067 mg sod, 27 g total carb, 5 g sugar, 4 g fib, 21 g prot. SmartPoints value: 7

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life, decoded

SET YOUR SIGHTS ON SUCCESS! While more than half of Americans set goals for the new year, fewer than 10 percent see them through.

resolutions resolved I Will Eat Healthier!

I Will Be More Active!

I Will Learn French!

I Will Fix My Finances!

I Will De-stress My Life!

Likely Expiration Date:

Likely Expiration Date:

Likely Expiration Date:

Likely Expiration Date:

Likely Expiration Date:

January 16

February 6

18 février

A couple of weeks short of tax season.

March 15

What You Really Mean:

What You Really Mean:

What You Really Mean:

What You Really Mean:

What You Really Mean:

I will fill a Pinterest board with the low-fat, low-sugar recipes least likely to make my kids file child abuse claims—until afterschool activities start back up and I return to faithfully supporting my local drive-thru establishments.

I will buy a pricey piece of home cardio equipment and join a gym. I will use them three times each. Then I’ll get really busy with a lot of important stuff. But I totally plan to get back to it when my head’s above water.

I will download Google Translate with grand plans to use it on a trip to Paris. I will actually use it to decipher oldtimey print on faux French antiques at HomeGoods.

I will hone my talent for rationalization to a razor’s edge so every purchase becomes absolutely essential. I will bring balance to my credit cards. More balance must be better, right?

I will stress about how I’m not de-stressing enough, then sign up for a yoga class and stress about making it there on time. I will make namaste sound like a curse word.

How to Make It Stick:

How to Make It Stick:

How to Make It Stick:

How to Make It Stick:

How to Make It Stick:

It’s difficult to give up unhealthy routines— like grabbing takeout when you’re rushed or snacking on potato chips in front of the TV when you’re not— because they’re so immediately gratifying. So focus on adding a new healthy habit instead of nixing an unhealthy one. Keep it simple: Resolve to eat one nutritious food at each meal—maybe adding a piece of fruit at breakfast and lunch. Build on that and the new habits will begin crowding out the old.

As new patterns go, regular physical activity is a notoriously difficult one to adopt. So rather than rely on willpower—a finite resource—change your environment so that you don’t require much. Lay out your workout clothes the night before so you’ll see them first thing. Strategically place sneakers in your morning path. Tether your TV remote to the cardio machine so that you have to stand on it to change the channel.

Enlist a like-minded friend and conjugate verbs together: Social support lends almost any goal that extra je ne sais quoi. Agree to each knock off a couple Rosetta Stone lessons a week and check in by texting en Français— perhaps dangling a long weekend in Montreal or New Orleans as your récompense. (See, you’re getting it already!)

Try using if/then statements called “implementation intentions.” For example, if you get a catalog in the mail, then you’ll place it in the recycling bin. If you go to the mall, then you’ll leave your credit card at home. If you decide to purchase something costing more than $30, then you’ll wait 24 hours before pulling the trigger. Each time you practice this, the stimulusresponse connection is strengthened, which is fancy-speak for building an automatic habit.

Are you living up to the letter of your resolution while ignoring the spirit in which it was made? (Example: You work from home one day a week but still answer e-mails when dinner’s on the table.) If that sounds familiar, try boiling down your resolution to a simplified value or mantra, such as “peace” or “health is wealth.” Reminding yourself why you want to make a healthy change will help guide you to better decisions in the new year.

MEET OUR Bonnie Spring, PhD, professor of preventive medicine, psychiatry, psychology, and public health, and director of EXPERT the Center for Behavior and Health at the Institute for Public Health and Medicine at Northwestern University.


J A N U A R Y / F E B R U A R Y 2 0 1 7 /


What you’re really committing to when you lay out your New Year’s goals—and how to make 2017 your best year yet. BY MELISSA DALY

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Š 2016




(required by Act of August 12, 1970: Section 3685, Title 39, United States Code). 1. Weight Watchers Magazine. 2. (ISSN: 0043-2180). 3. Filing date: 10/1/16. 4. Issue frequency: Bi-monthly. 5. Number of issues published annually: 6 (six). 6. The annual subscription price is $16. 7. Complete mailing address of known office of publication: Weight Watchers Magazine, 675 Avenue of the Americas, New York, NY 10010. Contact person: Kolin Rankin. Telephone: 305-441-7155 ext. 225. 8. Complete mailing address of headquarters or general business office of publisher: Weight Watchers Magazine, 675 Avenue of the Americas, New York, NY 10010. 9. Full names and complete mailing addresses of publisher, editor, and managing editor. Publisher, Andrew R. Amill, Vice President, Publisher, Media Sales, 675 Avenue of the Americas, New York, NY 10010; Editor, Nancy Gagliardi, Vice President, Editorial Director, 675 Avenue of the Americas, New York, NY 10010; Managing Editor, Michele Shapiro, Diane Pavia, Managing Editor, 675 Avenue of the Americas, New York, NY 10010. 10. Owner: W/W TwentyFirst Corp.; 675 Avenue of the Americas, New York, NY 10010. 11. Known bondholders, mortgages and other security holders owning or holding 1 percent of more of total amount of bonds, mortgages or other securities: None. 12. Tax status: Has Not Changed During Preceding 12 Months. 13. Publisher title: Weight Watchers Magazine. 14. Issue date for circulation data below: July/August 2016. 15. The extent and nature of circulation: a. Total number of copies printed (Net press run). Average number of copies each issue during preceding 12 months: 1,358,257. Actual number of copies of single issue published nearest to filing date: 1,398,614. b. Paid circulation. (1) Mailed outside-county paid subscriptions. Average number of copies each issue during preceding 12 months: 936,228. Actual number of copies of single issue published nearest to filing date: 952,500. (2) Mailed in-county paid subscriptions. Average number of copies each issue during preceding 12 months: 0. Actual number of copies of single issue published nearest to filing date: 0. (3) Sales through dealers and carriers, street vendors and counter sales. Average number of copies each issue during preceding 12 months: 125,790. Actual number of copies of single issue published nearest to filing date: 121,075. (4) Paid distribution through other classes mailed through the USPS. Average number of copies each issue during preceding 12 months: 0. Actual number of copies of single issue published nearest to filing date: 0. c. Total paid distribution. Average number of copies each issue during preceding 12 months: 1,062,018. Actual number of copies of single issue published nearest to filing date: 1,073,575. d. Free or nominal rate distribution (by mail and outside mail). (1) Free or nominal outside-county. Average number of copies each issue during preceding 12 months: 2,720. Actual number of copies of single issue published nearest to filing date: 2,717. (2) Free or nominal rate in-county copies. Average number of copies each issue during preceding 12 months: 0. Actual number of copies of single issue published nearest to filing date: 0. (3) Free or nominal rate copies mailed at other Classes through the USPS. Average number of copies each issue during preceding 12 months: 0. Actual number of copies of single issue published nearest to filing date: 0. (4) Free or nominal rate distribution outside the mail. Average number of copies each issue during preceding 12 months: 4,475. Actual number of copies of single issue published nearest to filing date: 2,604. e. Total free or nominal rate distribution. Average number of copies each issue during preceding 12 months: 7,195. Actual number of copies of single issue published nearest to filing date: 5,321. f. Total free distribution (sum of 15c and 15e). Average number of copies each issue during preceding 12 months: 1,069,213. Actual number of copies of single issue published nearest to filing date: 1,078,896. g. Copies not Distributed. Average number of copies each issue during preceding 12 months: 289,044. Actual number of copies of single issue published nearest to filing date: 319,718. h. Total (sum of 15f and 15g). Average number of copies each issue during preceding 12 months: 1,358,257. Actual number of copies of single issue published nearest to filing date: 1,398,614. i. Percent paid. Average percent of copies paid for preceding 12 months: 99.3% Actual percent of copies paid for preceding 12 months: 99.5% 16. Electronic Copy Circulation: A. Paid Electronic Copies. Average number of copies each issue during preceding 12 months: 72,912. Actual number of copies of single issue published nearest to filing date: 70,775. B. Total Paid Print Copies (Line 15c) + Paid Electronic Copies (Line 16a). Average number of copies each issue during preceding 12 months: 1,134,929. Actual number of copies of single issue published nearest to filing date: 1,144,350. C. Total Print Distribution (Line 15f) + Paid Electronic Copies (Line 16a). Average number of copies each issue during preceding 12 months: 1,142,124. Actual number of copies of single issue published nearest to filing date: 1,149,671. D. Percent Paid (Both Print & Electronic Copies) (16b divided by 16c x 100). Average number of copies each issue during preceding 12 months: 99.4%. Actual number of copies of single issue published nearest to filing date: 99.5%. I certify that 50% of all distributed copies (electronic and print) are paid above nominal price: Yes. Report circulation on PS Form 3526-X worksheet. 17. Publication of statement of ownership will be printed in the January/ February 2017 issue of the publication. 18. Signature and title of editor, publisher, business manager, or owner: Jim Motrinec, Senior Consumer Marketing Director . I certify that all information furnished on this form is true and complete. I understand that anyone who furnishes false or misleading information on this form or who omits material or information requested on the form may be subject to criminal sanction and civil actions.


Interested in being a part of WWM’s reader panel? E-mail your name, city, and state to wwmreaderpanel@ You may be contacted via e-mail to share your thoughts through an occasional short survey, participate in a feature within the magazine, or just give your opinions on the topics that matter most as you’re trying to lose weight. By e-mailing us at wwmreader, 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!

Weight Watchers magazine is published by W/W TwentyFirst Corporation through a license arrangement from Weight Watchers International, Inc. © Copyright 2017 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 is published bimonthly for $16.00 per year by W/W TwentyFirst Corporation, 675 Avenue of the Americas, NY, NY 10010. Current issue: January/February 2017, Volume 50, Issue number 1 (ISSN 0043-2180). 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 RECIPES Recipes in this magazine have been developed for Weight Watchers members who are just getting started and for Members who are further along toward their goals, including those who are using our SmartPoints plan. Unlike other weight-loss programs, which focus solely on calories, the SmartPoints plan guides you toward healthier foods that are lower in sugar and saturated fat, and higher in protein. A SmartPoints value is given for each recipe. It’s assigned based on the number of calories and amount of saturated fat, sugar, and protein contained in a single serving of a recipe. Q Recipes include approximate nutritional information: They are analyzed for Calories (Cal), Total Fat, Saturated Fat (Sat Fat), Sodium (Sod), Total Carbohydrates (Total Carb), Sugar, Dietary Fiber (Fib), and Protein (Prot). The nutritional values are obtained


from the Weight Watchers database, which is maintained by registered dietitians. Q Substitutions made to the ingredients could alter the per-serving nutritional information and may affect the SmartPoints value. CALCULATIONS NOT WHAT YOU EXPECTED? You might expect some of the SmartPoints values in this book to be lower when some of the foods they’re made from, such as fruits and vegetables, have no SmartPoints values. Most fruits and veggies have no SmartPoints values when served as a snack or when used as part of a recipe, such as a cup of berries in a parfait. But if these foods are liquefied or pureed and enjoyed as a beverage, then their nutrient content is incorporated into the recipe calculations. These nutrients can increase the SmartPoints value. Alcohol is included in our SmartPoints calculations. Because alcohol information is generally not included on nutrition labels, it’s not an option you can include when using the online calculator. But since we include alcohol information that we get from our nutritionists, you might notice discrepancies between the SmartPoints values you see here in our recipes and the values you get using the calculator. The SmartPoints values listed are the most accurate values. CHOOSING INGREDIENTS As you learn to eat healthier, consider the following to help you choose foods wisely: Q LEAN MEATS AND POULTRY. Purchase lean meats and poultry, and trim them of all visible fat before cooking. When poultry is cooked with the skin on, we recommend removing the skin before eating. Nutritional information for recipes that include meat, poultry, and fish is based on cooked, skinless boneless portions (unless otherwise stated), with the fat trimmed. Q SEAFOOD. Whenever possible, our recipes call for seafood that is sustainable and deemed the most healthful for human consumption so that your choice of seafood is not only good for the oceans but also good for you. For more about the best seafood choices and to download a consumer guide, go to the Environmental Defense Fund at edf .org/seafood or Q PRODUCE. For the best flavor, maximum nutrient content, and the lowest prices, buy fresh local produce, such as vegetables, leafy greens, and fruits in season. Rinse them thoroughly before using, and keep a supply of cut-up vegetables and fruits in your refrigerator for convenient healthy snacks. QWHOLE GRAINS. Explore your market for whole-grain products such as whole wheat and whole-grain breads and pastas, brown rice, bulgur, barley, cornmeal, whole wheat couscous, oats, and quinoa to enjoy with your meals. READ THE RECIPE Take a couple of minutes to read through the ingredients and directions before you start to prepare a dish. This will prevent you from discovering midway through that you don’t have an important ingredient or that a recipe requires several hours of marinating. And it’s also a good idea to assemble all ingredients and utensils within easy reach before you begin cooking.

J A N U A R Y / F E B R U A R Y 2 0 1 7 /


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BRANDY EVANS, 39, 5'8"

When my size 14 pants started cutting into my skin, I decided to join the Program. It was December 30, 2014. The next night, I went to a New Year’s Eve party. I live in Louisiana, so I knew there’d be a classic Cajun spread—pralines, gumbo, and peach cobbler. But I ate before I went because I didn’t want those foods anyway. I was super excited to make a change that would last forever. And I did it!



GET MORE Hear Brandy tell her story in her own words at weightwatchers .com/us/brandy.

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*People following the Weight Watchers plan can expect to lose 1–2 lbs/wk. BRANDY LOST WEIGHT ON A PRIOR WEIGHT WATCHERS PROGRAM AND SMARTPOINTS.


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