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FIND YOUR PERFECT SWIMSUIT: SIZES 8-26, FROM $29! F

YOUR 2017 FITNESS EVENT CALENDAR: PLAN, TRAIN, ACHIEVE

I LOST

12KG WW MEMBER RACHEL LOHMANN

YOUR

2017

GOALS

U CAN KEEP RESOLUTIONS YO PLUS EASY HOLIDAY EXERCISES

44 FAST & FRESH RECIPES

YES, IT WORKS!

WW staff share their weight-loss stories

JAN 2017 AU$6.95 NZ$7.20 PRINT POST APPROVED: PP100007427

NEW IDEAS! BREAKFAST, LUNCH AND DINNER


Hello

Photography Kristina Soljo

‘This is the beginning of anything you want’. I know

GOAL: FUN

Who needs a backyard pool when you have a sprinkler? It sure keeps my kids happy when it’s hot outside.

Recently I read about the 1:2:3 rule to get your veg serves for the day. 1 serve at breakfast; 2 serves at lunch; and 3 at dinner. Easy! Get on your way with our delicious vegan beans on toast (page 61).

the world is full of motivating quotes right now, but this one really resonated with me, especially now that we’re entering a new year. Make now the time you think about your goals for 2017: what’s important to you and what do you want to achieve? If you need some help to get started, this issue is for you – we have lots of ideas for healthy habits and resolutions you can set, along with advice and tips for actually sticking to them. We know the stats are against us: the figures from the most used research in this area say only 8 per cent of us follow through and keep our resolutions – but that doesn’t mean we have to be part of this figure. Let’s do this together and make it a great year for all of us. We also know that a goal shared is a goal more likely reached, so this is my resolution for 2017 – please help me keep it!

SHOUT OUTS! Here are more WW members inspiring us this month.

KIM DENTON Kim, 45, who lost 15.5kg in 26 weeks, is a big fan of high-intensity fitness. Her hot tip? YouTube is a great place for finding new workouts. Check out the latest WW workouts on YouTube, too.

JILL RIMMER

Gradually do the house chores throughout the week so I can spend the weekend fully immersed in family fun. We really hope you enjoy this issue, which has so much inspiration from members and WW staff (including our food editor) who live the Program (see pages 18, 20, 44, 96 and 110), dozens of fresh recipes for breakfast, lunch and dinner, the key to lasting weight loss (page 36), easy holiday exercises (page 114) and a fitness challenge to try (page 101). Aaaaand, I can’t sign off without mentioning how incredible our member cover star, Rachel, looks. She’s had a lot of personal hurdles to overcome while losing 12kg and we’re so proud of her! We’re sure you’ll agree.

JACQUI KWONG, EDITOR

Do you ever worry about putting on a few kilos when you go on holiday? Well, Jill spent six years working on a cruise ship! It may sound like a dream but eating out most nights meant staying on track wasn’t easy. Since joining WW, Jill has lost 17kg in 7 months. Go, Jill!

AMANDA VOSE Originally a WW member from the UK, Amanda turned to WW for help after moving to Australia when she sought comfort in fast food. Skydiving, swimming with sharks and surpassing her goal weight are only a few of the things Amanda has achieved since rediscovering her confidence.

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contents 96

Senior food editor Lucy Kelly shares her personal WW journey

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A twist on the Aussie classic

in every issue

happy & healthy

3 editor’s letter

20 on the cover Rachel lost the weight and is finding balance in her busy life

7 like love share have your say 8 ask the expert WW coach Marie Elliott on staying motivated for 2017 10 new stuff news, products, fast facts and fun figures

“The biggest change I’ve seen in myself is that I actually like myself again. I’m proud of me.” – Rachel Lohmann, WW cover star Photography Joshua Morris Styling Pip Cook Hair and Makeup Kristyan Low

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32 new year, new habits get the next 12 months off to a healthy flying start 36 slow & steady weight loss why losing weight gradually is better

16 at ww this month advice and inspo

40 6 questions to ask yourself about food identify and deal with hunger

28 subscribe and save 6 issues delivered to your door for just $33

44 puppy love with a few kilos left to lose, Laura Livy has a new lease on life

126 shop up new cookbooks, products and special member-only offers

48 healthy hero how Paul von Bergen lost his job and found his groove

129 recipe index, stockists & privacy notice

52 25 ways to improve your life quick, easy and fun tips to feel amazing

130 back page your 2017 goal brainstorming workbook

56 aisle file new healthy products for you to try this month


52

25 ways to improve your life

118

Swimwear for all shapes and sizes

70

Homemade marinades

120

6 ways to treat your skin – from peels to laser

fresh & tasty 60 best-ever brekkies 4 of the most delicious ways to start your day 64 weeknight meals 5 fast and nourishing recipes for your week 70 mix’n’match marinades 6 ‘soaks’ for 6 mouthwatering meals 80 cooking school poached chicken

96 our lovely Luce WW senior food editor Lucy Kelly shares her story

60

Beaut brekkies

fit & strong

101 squat challenge 4-week guide 102 your 2017 fitness calendar use these events to get motivated 110 “It’s not about a magic number” WW digital content manager Emma Lindsay talks about her journey

82 food focus coconut milk 84 food in a flash speedy dinners from fridge to table in a matter of minutes 88 from the cookbooks summer plates 90 trending now miso salmon 92 lamington slice Australia Day treat 94 meal planner getting organised is key to staying on track

114 hotel room fitness all the moves you need to stay fit on the go

beautiful 118 summer stylin’ get in the swim with these beautiful bathers for everyone 120 beauty 6 ways to treat your face and keep your skin healthy 124 Donny Q&A seasonal style advice weightwatchers.com/au

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OUR GOALS FOR THE NEW YEAR

CONTACT US Telephone (02) 8268 4436 Email weightwatchers@bauer-media.com.au To join Weight Watchers 131 997

In 2017, I plan to do all the house chores gradually during the week so the weekend is just for family fun time.

Editorial Editor Creative director Art director Designer Acting features editor Chief subeditor Content coordinator Senior food editor Assistant food editor Fitness editor

Jacqui Kwong Sally Keane Christina Morris Jessica Atanasovska Jillian Lewis Sanchia Pegley Sara Ogden Lucy Kelly Lucy Nunes Martha Lourey-Bird

Advertising Commercial manager Advertorial art director Sales coordinator

I’m going to try to move myself closer to the top of my list of priorities. Happy mum, happy kids, right?

Giselle Griffiths 02 9282 8019 Neil Smith Justin Chapman 02 9282 8884

Production Print services controller Production controller Advertising production team leader Group subs marketing manager

Christopher Clear Rachel Rae Sally Jefferys Kit Wilson

BauerWorks Director of operations Content manager Commercial manager

Eugene Varricchio Ewen Page Jasmin Dayes

Weight Watchers Australasia Managing director Program & content director Commercial director Senior business manager Assistant business manager Program & nutrition manager Food & nutrition coordinator Program & content coordinator

This year my plan is to… move more, scroll less, create things and make progress.

Paul Schiffner Martha Lourey-Bird Tony Karras Chrisy Christou Kelly Rigby Nour Nazha Nadia Laznik Chelsea Walshaw

Bauer Media Group Chief executive officer GM Group planning & analysis

My new year goal is to start meal prepping for healthier eating and to help my savings.

Nick Chan Michelle Champ

Syndication Enquiries syndication@bauer-media.com.au

Subscription Enquiries magshop@magshop.com.au 136 116 (Mon-Fri 8am to 6pm EST) Or visit www.magshop.com.au Weight Watchers magazine ©2017 Weight Watchers International, Inc. All rights reserved. Published by Weight Watchers. Produced by Bauer Media Pty Ltd. Nothing may be reprinted in whole or in part without the written permission from the Publisher. WEIGHT WATCHERS and SmartPoints are the registered trademarks of Weight Watchers International, Inc. and are used under license. Licensee for Australia, Fortuity Pty Ltd ABN 55 007 148 683 and New Zealand, Weight Watchers New Zealand Trust Limited.The appearance of an advertisement in Weight Watchers magazine does not imply the endorsement or approval of the product and/or recipe. Neither does its appearance imply that the product and/or recipe fits the weight-loss plan. Reproduction in whole or part is prohibited without BauerWorks’ prior permission. Liability howsoever as a result of use or reliance upon advice, representation, statement, opinion or conclusion expressed in Weight Watchers magazine is expressly disclaimed by Weight Watchers Pty Ltd and all persons involved in the preparation of this publication. The opinions and views contained in this publication are not necessarily the views of the publishers or Weight Watchers Pty Ltd. Printed by PMP Print. Distributed by Networks. Produced by Bauer Media Group – a Bauer Media Pty Ltd, Level 8, 54 Park Street, Sydney, NSW 2000. Tel (02) 8268 4436, www.bauer-media.com.au. Copyright 2016. ISSN 1327-5267

My new year’s resolution is to slow down and enjoy the moments for what they are.

Be kind to people and ‘pay it forward’ – to do more good things in the world.

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Photography iStock

Each year I say I’m going to be more consistent with weight training. Well, this is the year – watch out muscles, here I come!


like share THE WW COMMUNITY IS A HUGE SOURCE OF SUPPORT AND INSPIRATION FOR MEMBERS. HERE’S WHAT YOU’RE SHARING AND TALKING ABOUT NOW.

LETTERS ON FACEBOOK We asked you on Facebook, ‘How are you planning to make 2017 your best year yet?’

Carys Saunders I’m planning to reach Goal so that I can be the best version of myself.

Shannon Moore I’m halfway through my weight loss. This year I’ll set myself up to be happy and healthy for the rest of my life.

Compiled by Sara Ogden Photography Joshua Morris

Caris Morris I’m looking forward to achieving one year at Goal. I’m also going to celebrate turning 30 with a holiday and stunning new swimsuit! (Ed’s note: see p118 for our best picks.)

Prue Jones By striving towards Goal and feeling good about my life – it will be all about family, love and fun!

Holly Elson I’m going to make every day count!

YOU CAN WIN, TOO!

For your chance to win a prize valued at $150 or more, give us your feedback on the mag by emailing us at weightwatchers@ bauer-media.com.au

I want to say a big thank you for the article on Chelsea Bonner and Bella Management in the October issue of Weight Watchers magazine. It’s so wonderful to read an article that focuses on body positivity. Chelsea is an inspirational woman and should be so proud of her achievements in the fashion industry. I also appreciate that the entire article focused on Chelsea as a person and she wasn’t reduced to her looks or dress size – that’s so rare and so refreshing! Rebecca Bell, Vic

For writing in, Rebecca has won a Whirlpool Crisp N’ Grill Convection Oven, valued at $299.

ON INSTAGRAM #wwaunz We love seeing your photos on Instagram. Tag us and we’ll feature our favourites here.

WIN THIS Write to us this month and you’ll have a chance to win a HoMedics Radiance Microdermabrasion device, worth $238. This machine uses salon-grade diamond tips to exfoliate and remove dead skin. The vacuum massage stimulates regrowth of the new layer of skin underneath, leaving you with a silkier, healthier and more radiantlooking complexion after just three weeks. Available in Myer, Shaver Shops, Good Guys and at www.homedics.com.au

@fab4fijiat40 All that goodness for only 6 SmartPoints value.

@kirstenr196 Great shot from day 289 of #walkeveryday

@jj.ww.journey WW freshbox success!

@ww_with_a_coffee Breakfast done right

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ASK OUR EXPERT NEED MORE MOTIVATION? WW DIAMOND COACH MARIE ELLIOTT IS HERE TO HELP.

I’m always motivated to exercise and eat well at the start of the year, but after a few weeks I slowly give up and fall into my old routine. What can I do to stick with it this year?

I

t’s very common at the beginning of the new year to want to do too much too quickly and expect amazing results. When this doesn’t happen we get disheartened and give up. My advice is to start small. Set realistic achievable goals you can stick to. For instance, track your food every day – no matter what you eat – and schedule time to exercise three times a week. Keep yourself motivated by setting a daily

reminder on your phone or printing out your goal and sticking it to your bathroom mirror or on the fridge. This helps keep your commitment to your progress top of mind. Another good idea is to plan a reward for yourself once you reach your mini goals. Breaking it down helps you appreciate every step of your journey – you could buy yourself a bunch of flowers or a new book to enjoy.

FOUR R KS SNACKS I LOVE A 10g meringue nest filled with 1/4 cup (60ml) low-fat strawberry yoghurt and topped with berries. If I feel like an extra sweet hit, I’ll drizzle a tablespoon of 0 SmartPoints value Cottees’ Diet Topping over the top. (4 SmartPoints value)

1

A cored Granny Smith apple filled with a chopped-up WW Rich Toffee Bar. Bake in oven at moderate heat until the apple softens. Once you cut through the apple it oozes with the caramel, chocolate and nougat. (3 SmartPoints value)

2

Two Light Cruskits with two teaspoons of avocado spread, thinly sliced tomato and salt and pepper. Simple but so yummy. (2 SmartPoints value)

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8

Each year I think about increasing my exercise routine, but without a plan in place that’s all I end up doing – just thinking about it! This year I’ve decided to try something different, and I’ve enlisted the help of my 16-year-old son. He goes to the gym several times a week and although I tell myself I’m too busy,

I’m the one who drives him there and back. So this year I’m going to stick around and ask my son for help with the weights – an area that I should be working on. He’s delighted to be helping me! My fitness goal is to get stronger and fitter – plus spending more time with my son is a real bonus.

My all-time favourite snack that doesn’t cost me any SmartPoints value is baked pumpkin, cubed and sprinkled with Moroccan seasoning. Warm or cold it’s absolutely delicious.

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DO YOU HAVE A FOOD, FITNESS OR MOTIVATION QUESTION? weightwatchers.com/nz

Email us at weightwatchers@bauer-media.com.au

Photography Getty Images

MAKE IT HAPPEN WITH A PLAN


free app


new stuff

food//fit//feel

MANGO MANIA!

GRADE C 5 WAYS TO CUT SMARTPOINTS VALUES FROM YOUR DAY www.csiro.au/en/Research/Health/CSIRO-diets/CSIROHealthy-Diet-Score

CHANGE YOUR COFFEE We get it coffee = good. But a 250ml latte with regular milk is 6 SmartPoints value. Try switching to a skim milk piccolo for just 1 SmartPoints value.

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GO FOR SOBA If you enjoy noodles with your stir-fry dinner opt for soba noodles, which are 4 SmartPoints value per serve versus hokkien noodles which are 7 SmartPoints value.

CHOOSE BALSAMIC Dousing a salad with a creamy dressing ramps up the SmartPoints value. Instead, drizzle 1 tbs of balsamic vinegar for just 1 SmartPoints value.

PICK BASMATI Did you know that ½ cup of cooked basmati rice is 3 SmartPoints value? White or brown rice are 4 SmartPoints value. It’s a small saving, but it all adds up.

EAT ALMONDS If you’re hungry for a healthy snack, 10 almonds have 2 SmartPoints value, versus 10 cashews, which have 3 SmartPoints value.

Words Jillian Lewis Photography iStock

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Out of 86,000 respondents, 59 is Australia’s healthy diet score – that’s a ‘C’ on our eating report card, according to the CSIRO. Why? Our intake of discretionary foods (that’s basically food with no nutritional value) is too high, with the report showing we average three servings of discretionary foods per day. Whoa Nellie! Time to rein in the unhealthy options and choose more 0 SmartPoints value snacks like fresh fruit and vegetables.

What’s one of the best things about summer? Mangoes! Did you know that 200g of mango (that’s just less than one whole mango) has almost double your recommended daily intake of vitamins A and C? Plus, they’re a source of potassium and fibre. Another bonus? One mango has 0 SmartPoints value. Dig in! Remember to add some diced mango to your green summer salads for a burst of freshness as you eat.


new stuff

food//fit//feel

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MINUTE FIT FIX Back in 2014 014 David D id Morris from Qld lost 32.3kg in six months after joining WW. Now a Coach, he talks to us about his fitness plans.

Buddy up!

We’ve said it before, but now we have some data to back it up! Finding an exercise partner, especially one that’s emotionally supportive, can increase the amount of exercise you do. A study from Scotland’s University of Aberdeen asked a group of people to find a new gym buddy, while another group continued following their usual exercise routine. Responses show that the group with the partners exercised more frequently. What’s more, it seems that the emotional support was more important than doing the actual activity together. Having someone to support you in your journey is key to success!

FIND THE BALANCE When it comes to scales, many of us have a love/hate relationship with them – after all, how much you weigh is only one way to measure your health. Yet maintaining a healthy weight does cut back your risk of disease and if you’re trying to lose weight, it’s nice to know if you’re heading in the right direction. This new Weight Watchers Body

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Balance Bluetooth Diagnostic Scale by Conair has every function you’ll ever need. From bone mass to muscle mass to measuring your BMI – you can track all of your stats. With the ability to store up to 10 people’s details, you can sync your records with your smartphone via Bluetooth. If knowledge is power, then this is the superman of scales.

WHAT DOES EXERCISE MEAN TO YOU? Exercise is a great opportunity to get outdoors and release some stress. YOUR FAVOURITE WORKOUT? Walking and bike riding. HOW DO YOU GET MOTIVATED WHEN YOU’RE FEELING SLUGGISH? I make plans with a friend so we can walk together. Exercising with a buddy is the perfect opportunity to catch up with each other and we can chat over a coffee afterwards. YOUR FAVOURITE THING ABOUT WORKING OUT? The buzz it gives me and how motivated I feel once it’s over. I never regret doing it. YOUR GO-TO WORKOUT SNACK? Banana and peanut butter on a rice cake – yummo! FITNESS GOALS FOR 2017? To push my boundaries and try a new fitness routine that will take my health to a new level. TIPS TO KEEP YOU MOTIVATED? Remembering that I never want to go back to the weight I was before – that chapter in my life has been lived and is never to be repeated.


new stuff

food//fit//feel BE THE CHANGE

The new year is a great time to make change – not only for yourself, but for others, too. Here at WW, we understand that the power of women is unstoppable, which is why we want to let you know about the first ever female-led movement that’s empowering us to band together

and end world hunger by 2030. Called ‘Unleashed Women’, the idea was started by The Hunger Project and it empowers women of the world to come together to make meaningful change. Learn how you can be part of this movement by logging onto www.unleashedwomen.org.au.

DONNY’S PICK OF THE MONTH

PINKALICIOUS FUN It’s summer and it’s time to fly by the seat of your pants and have a little fun. We love this pink hair chalk – it’s a fun temporary change that brightens things up, but washes away. Brilliant! $14.99, www.briteorganix.com.

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Definition: Flawsome (adj.) an individual who embraces their ‘flaws’ and knows they’re awesome regardless.

Panelled lace is trending right now plus it’s the perfect fabric to keep you cool during the warmer months. Wear this dress casually with metallic sandals or go all out glam with a pair of heels and jewels. If you’re looking to update your LBD, this is the perfect option. Available in sizes 8-18, $109.95, from Katie’s (www. katies.com.au). For more style advice from Donny see p124 and follow him on Instagram @donnygalella #


COME&

ADVICE, SUPPORT, INSPIRATION.

What's new at WW?

WW Program Cookbook has everything you need to get started on your healthy-living plan. On sale in meetings from January 1, 2017. AU$34.95/NZ$34.90

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As a WW member you’ll still fall in love with real food and enjoy moving more, but in 2017 we’re also about helping you build a positive mindset. Why? Well, your mind is a powerful tool. It’s scientifically proven that believing you should put yourself first can help on a weight-loss journey. Trusting that you can do it and being able to talk yourself through a bumpy patch can make a huge difference, too. What’s more, doing things that make you happy and help you stress less, has an impact. Research proves that happier people make healthier choices and can find it easier to hit their weight-loss goals.

Yet, according to a 2015 survey, nine out of 10 people trying to lose weight discount what goes on in their head as being an important factor in seeing the scales shift. Stats like this are exactly why we decided to do something about it. We want to give our members all the skills they need to achieve better results. Over the next few weeks, we’ll introduce members to a new way of thinking and provide them with easy strategies that they can do every day to identify how they feel, pinpoint how it’s influencing their journey and move to a more positive mindset if they need to.

Not a WW member? Join and find out how to get started! Go to weightwatchers.com/au or weightwatchers.com/ nz or call 131 997 (AU) and 0800 009 009 (NZ) to sign up and start reaping the health benefits. We’re here for you!

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OF WEIGHT-LOSS PSYCHOLOGISTS SAID ‘EMOTIONS’ ARE ONE OF THE TOP HURDLES IN ACHIEVING LONG-TERM, SUCCESSFUL WEIGHT LOSS.

^Based on trial, weight loss achieved at 6 months using Weight Watchers meetings & online tools and using average weight loss based on self-reported weight data for Australian and NZ members who followed the current Program for 2 months starting between January and April 2016, versus members who started in the same time period in 2015.

Happy New Year! To celebrate, we’re offering you something new with the WW Your Way Program. We know it works: research shows that WW members lose 8 times more weight compared to people trying to do it on their own.^ Plus, it’s cost-effective: other weight-loss interventions, including meal-replacement programs, cost around 2.5 times more, on average, than losing weight with WW.* But just because something’s fabulous doesn’t mean you can’t make improvements, right? Exactly! So we did. Here’s what’s new.


WW THIS MONTH

JOINUS

THINKING OF SIGNING UP TO WW? HERE’S WHY YOU SHOULD! ALREADY A MEMBER? HERE’S MORE INSPO, A RECAP OF THE PROGRAM AND WHAT’S NEW FOR 2017.

Do the Program Your Way. Here’s how you can do WW in a way that suits you.

ONLINE COACHING

Photography iStock *Finkelstein EA and Kruger E. 2014. Meta- and cost-effectiveness analysis of commercial weight loss strategies. Obesity;22:1942-51. Doi:10.1002/obj20824

Chat to a Coach, seven days a week. Plus access to all the online tools and mobile app with thousands of recipes, inspiration and motivation at your fingertips.

1-ON-1 COACHING Individual, face-to-face meetings with a Coach for a tailored approach. You set the time with your Coach, so you can easily work it into your schedule.

GROUP COACHING Weekly support, guided by WW Coaches, in a relaxed,

friendly setting with other WW members.

OVER-THE-PHONE COACHING Personalised guidance over the phone each week from an experienced WW Coach.

BIGGER WEIGHT LOSS WW members achieve 20% better weight loss with SmartPoints compared with WW’s previous plan.^

HOW DOES THE WW PROGRAM WORK? WW Your Way Program has three key components: FOOD, FIT and FEEL. When you join, you’ll receive 3 books that contain the need-to-know info for each.

...is the place to start. You’re given the low-down on SmartPoints values, tasty fresh meal ideas and recipes, tips and techniques that will set you up for longterm success.

...will get you moving. It’s packed with plans, workouts and fitness builders to suit every lifestyle, so you can get back in touch with your body and send your energy levels sky-high.

...is about a positive mindset, motivation, goal setting and mood-lifting strategies because people who believe in themselves achieve better weight-loss results.

WHAT EXACTLY ARE SMARTPOINTS?

AT WW, WE TALK ABOUT FOOD IN SMARTPOINTS VALUES – HERE’S THE SCIENCE BEHIND WHAT THAT MEANS. At WW, all food and drink has a SmartPoints value, which is an easy-to-use number based on four elements – kilojoules, sugar, saturated fat and protein. No food is off limits, but SmartPoints values help nudge you towards healthier food choices. While kilojoules establish the baseline SmartPoints value of a food,

protein lowers the SmartPoints value and sugar and saturated fat increase it. When you join WW, you’ll also receive a personalised SmartPoints budget to ‘spend’. Stick to that and you’ll be on the right track. You can easily find the SmartPoints value of any food by looking it up on the Weight Watchers website or app.

TRY WW FOR $1 A DAY*

Search WW today for details on all of our current offers. *Ends 16/1/17. Online 3-month plan only. Minimum total $90 payable upfront. T&Cs apply.

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WW THIS MONTH

2017 Goal Inspo! DAY IN, DAY OUT, WW COACHES HELP MEMBERS SET AND REACH THEIR GOALS. WE ASKED FOR THEIR ADVICE AND WHAT THEY’RE PERSONALLY STRIVING FOR THIS YEAR.

FROM OUR COACHES

Nicole Moore Vic Shana Alvey NZ • Your goals don’t have to be weight-related – they can be everyday lifestyle changes. • If your goal is about exercise, do more today than you did yesterday. • Try new foods and recipes. It’s easy to get in a rut and eat the same thing every day. Even if you haven’t eaten something since you were a child, try it – you never know, you might like it now! Use WW cookbooks and magazines to try one new recipe a week. • Breaking the goal into small, achievable chunks is so helpful.

• Make your goals measurable and achievable. • Write your goals where you will see them often (I use my WW Tracker). • Take note of all the steps you need to get to where you want to be. • Reward yourself along the way to maintain motivation. • Surround yourself with the right tools, equipment and support.

My 2017 goal Spend more time with my family by going away together one weekend each month.

Karla Forsyth NZ • Set a timeframe to reach your goals. • Stick to your goals by writing them down so that they’re no longer a dream. • Let your Coach know what your goals are so they can support you. • Refocus and set new goals when you need to, whether that’s due to a change in circumstance or as you reach some.

My 2017 goal

To start running – I walk a lot with my family but would like to run 10km this year.

My 2017 goal

To make myself a priority!

Anna-Marie Sanni NSW Debbie McGrath Qld • Get your mindset right. That’s the first and hardest step, but it’s the engine that drives you. • Each goal must have a purpose that’s relevant to you. • Go to weekly meetings so you can be accountable. • Remember why you started out on this journey. • Plan ahead. • Replace unhelpful habits.

My 2017 goal Push myself out of my comfort zone by doing the Noosa Triathlon!

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• Make a vision board for the fridge or mirror with words, symbols, pictures and photos of the goals you want to achieve. • Set lifetime goals but have smaller ones that will help you achieve them. It’s really important to make sure they reflect how you want to live your life going forward. • You may have heard it before, but it’s always worth remembering that goals need to be S.M.A.R.T:

S

sustainable

M

measurable

A

achievable

R

realistic

T

time bound

My 2017 goal

Study nutrition and fitness with the ultimate goal of changing my career.

Mary Borg NSW • Be sure the goal is what you want. • Make sure you can fit it into your lifestyle to limit any excuses. • Put all your passion and energy into achieving the goal. • Don’t be discouraged by setbacks – how you recover can make all the difference. • Imagine how you’ll feel when you finally reach your goal.

My 2017 goal

I’m celebrating a milestone birthday this year, so I’ve been thinking about my physical and mental strength. My fitness goal is to continue resistance training and my wellbeing goal is to start studying psychology. #


L OV I N G M Y S E L F AFTER YEARS OF YO-YO DIETING AND AN ALL-OR-NOTHING APPROACH TO HER WEIGHT, BUSY MUM RACHEL LOHMANN HAS FINALLY GAINED CONTROL AND FOUND A HAPPY BALANCE TO LIFE AND HER HEALTH.

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Words Jillian Lewis Photography Joshua Morris Styling Pip Cook Hair and makeup Kristyan Low. For stockists, see page 129.

COVER STORY

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COVER STORY

I was overweight, unfit and my confidence was at an all-time low. In order to be the best mother I could be to Noah, 6, and Ivy, 4, I had to get out of the rut I was in and find happiness again. My son Noah was diagnosed with autism last year. I had mixed feelings about his diagnosis. Of course it was devastating to think our little boy was going to have to deal with this his whole life, but at the same time I felt relieved that we finally had answers and that we’d be able to find the tools and support to help him. I’d been blaming myself – he was a fussy eater because I didn’t expose him to enough different foods; he was bad tempered because I have a bad temper; he had issues pronouncing some sounds because I mumble! The amount of pressure I put on myself was ridiculous. Looking after me and making my health and happiness a priority was impossible because I felt responsible for everything. But following Noah’s diagnosis, the blame gradually slipped away, and I realised how damaging it had been to my self-esteem.

Gradual changes

Freya swimsuit, $134.95; H&M earrings, $14.95; Seafolly beach towel carrier, $89.95.

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I joined WW a few weeks after Noah’s diagnosis. At the same time I went to see a psychologist – it was helpful to talk through how I was feeling and learn some strategies to deal with stress, such as meditation. I have since been diagnosed with depression, which I’m managing with medication, counselling and a healthy lifestyle. Noah also started school last year and it’s been so good for him. He seems to benefit from the structure, the guidance from his teachers and the friendships with his classmates. His school has been an amazing support for us and his teacher has been so accommodating and helpful. At home my husband, Michael, 42, and I feel like we have a better understanding of Noah’s behaviour and we’re better equipped to deal with situations that arise. Our home is calmer and more harmonious now. >


Jets bikini top, $119, bottoms, $69.95, and shrug, $119.

RACHEL LOHMANN AGE 36 HEIGHT 165cm START WEIGHT 71kg WEIGHT NOW 59kg WEIGHT LOST 12kg TIME TAKEN 4 months HOW Group Coaching with Kathryn Cross in Mill Park, Vic

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My day on a plate Breakfast Overnight oats with almond milk and fruit (see our recipe p60) Lunch Falafel salad or eggs on toast with mushrooms, tomato & spinach Dinner Generally a WW recipe. My favourites are Chicken with zucchini noodles, Tandoori salmon with lime pickle yoghurt and Thyme baked chicken. Snacks Fruit, pretzels, fresh dates, boiled eggs and a little treat like a homemade mini muffin or a teddy bear biscuit. Drinks I drink at least two litres of water. Plus, herbal tea, black tea with a dash of skim milk and I never skip my skinny latte. I have two a day if I have enough SmartPoints!

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COVER STORY

Life at home I grew up in a very healthy household and never struggled with my weight as a child or teenager. But I’ve yo-yo dieted for most of my adult life. While I managed to lose the weight I’d put on during both pregnancies, I ended up putting it back on again. I got to Goal in 2014 but stopped following the Program and of course the weight crept up again. This time I’m determined to keep it off: I’m sick of the roller-coaster ride! In the past, the problem has been my ‘all or nothing’ approach. I would follow a very restricted diet and then go overboard with exercise; or I’d eat whatever I wanted and do absolutely no exercise. There was no in-between for me. I needed a plan that would help me lose weight but also support my love of food. I had to learn the meaning of moderation and I needed to be kinder to myself. I had to stop striving for perfection and just appreciate the progress I was making. So instead of beating myself up when I had a blow-out, I learnt to forgive myself, accept it and get straight back on track.

Smashing out my stress I’ve always been an emotional eater. When life got tough, I turned to food, so I needed to replace that with a healthy alternative. I started going to a boxing gym near my home. It has a really lovely ‘family feel’ that’s unique. The owners and trainers care about the members and it’s nice to be part of it. I find boxing very therapeutic! Smashing it out at the bag with a group of endorphin-charged people while listening to great music and the

trainer pushing us to our limits – it’s the best! The classes are a great variety of cardio and strength and they make me feel energised and powerful! Michael joined WW after he saw the success I was having. He was a competitive bodybuilder years ago, but his diet always let him down. I’m surprised at how much he has embraced the Program. The recipes are so delicious – he doesn’t even complain when I cook something vegetarian! We motivate each other and stop each other from making bad choices. He’ll often text me when he’s at a business dinner to help him decide the healthiest option on the menu.

Putting effort into me The biggest change I’ve seen in myself is that I actually like myself again. I’m proud of myself. Now I can walk around with my head held high. I like how I look in the mirror and I’m trying every day to be less critical of myself. I value myself enough to put effort into my appearance and I love to pamper myself with a trip to the hairdresser or to get my nails done. When I got to Goal my mum and I went on a clothes shopping spree, which was a lot of fun. When I became a Lifetime Member I got eyelash extensions, which I love and they make me feel great. For me, the best thing about following the WW Program is feeling in control. I felt better very soon after starting – well before I reached Goal. I felt like I had finally taken charge of my life. Instead of putting so much energy into worrying about my weight, I could put all that energy into changing my lifestyle, getting healthy and rediscovering myself. >

Freya swimsuit, $129.95; Trenery hat, $179; Seafolly espadrilles, $79.95, and bag, $89.95.

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COVER STORY

Speedo swimsuit, $90; Seafolly hat, $59.95.


Cotton On Body bikini top, $29.95, and bottoms, $24.95.

WHEN I NEED A LITTLE MOTIVATION TO STAY ON TRACK, I LOG ONTO CONNECT ON THE WW APP. IT’S SUCH A SAFE AND POSITIVE ENVIRONMENT.

Staying motivated Like everyone, I have days that are harder than others. When I need a little motivation to stay on track, I log onto Connect on the WW app and read everyone’s stories. It has been a really important tool throughout my weight-loss journey and I’ve connected with so many incredible people. It’s such a safe and positive environment. I’ve even met up with some of the members for a walk and a chat over coffee. I still spend time reading and posting on Connect every day to keep me on track.

Getting ready for summer! When I knew I would be wearing swimsuits for WW magazine, I wasn’t expecting to wear bikinis! I was a little worried about my ‘mummy’ tummy but I tried the first one on and thought, ‘Hey, I actually look pretty good in this!’ The hard hours I’ve put into the gym are paying off and I’m really proud of what I’ve achieved. I definitely didn’t think I’d ever wear a bikini again after two caesareans and I certainly didn’t think I’d ever wear one in a magazine! I will remember this experience for the rest of my life. When I’m 80 years old I’m sure I’ll whip out my copy of the magazine and show my grandchildren. #


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The Barnardos Mother of the Year showcases the work of everyday mums in our community and the positive difference they make in the lives of children. For over 20 years we’ve been telling their stories. Now we want to tell yours.

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YOU HAVE NEVER ATTAINED, YOU MUST DO THINGS

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NEW YEAR NEW HABITS Here are a few of our favourite resolutions for 2017. Some are tried-and-true, and some are new and trending, but they’ll all lead you in a healthier direction this year.

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Words Donna Jones Photography Getty Images

RESOLUTIONS


It’s a new year, which means

ti fresh start. et wipe late clean t. p t t td t rk and sett fre t f hi gie ke 2017 your best year yet. Trying new things and adopting new healthy habits means you’re less likely to get bored and more likely to stick with the Program. Here, we’ve got you covered with ways to revitalise all three areas of your WW life: FOOD, FIT & FEEL. Let’s get started! Eat seafood

Keep your gut healthy There’s a lot of research linking the idea that your mind, mood and even your weight could be related back to the bacteria in your gut (called your gut microbiome), says WW Program & Nutrition Manager Nour Nazha. Probiotic-packed and fermented foods – such as yoghurt, kefir, sauerkraut, kimchi and kombucha – are linked to good gut health. Regularly eating a variety of these types of foods ensures your gut is healthy.

Bring back the beans

“As delicious as it is, salmon isn’t the only fish option,” say Nazha. Less over-fished seafood such as sardines and mackerel are also great sources of omega-3s. “As we look for sustainable ways to feed the planet, we’ve seen a push back to the guys of the ocean. In response to over-farmed land, nutrient-dense sea vegies are also growing in popularity. Think kelp, nori, wakame and dulse.” Sea vegie salad anyone?

Sprinkle some goodness “Scattering flakes, powders, nuts, seeds and sprouts on your meals can boost their nutritional profile,” says Nazha. Add them to salad, muesli, yoghurt, healthy muffins or low-fat smoothies. Herbs and spices are great add-ons too. “Not only do they enhance flavour, but they have a major impact on our health due to their antioxidant capacity,” says Nazha. Add turmeric and green herbs to your morning omelette for an antioxidant boost.

“Prebiotics are also important in gut flora,” says Nazha. They act as Explore new foods food for the good bacteria “Eating lots of different foods every day is more likely to lead to better health (probiotics) and help outcomes,” says Nazha. That’s because them flourish and function. you’re reaping the benefits of the various There are many sources vitamins and minerals from a wide variety of sources. Be adventurous! Choose a new but legumes (beans, peas and lentils) are a great one recipe to try each week, explore foreign foods or prepare the foods you love in – add homemade baked different ways, like making cauliflower beans to your meal plan. rice, sweet potato toast or zucchini noodles.

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fit

Train shorter and sharper “The trend of shorter, more intense workouts will continue into 2017,” predicts exercise physiologist Neil Russell. “It’s a highly effective way of training.” He suggests 15-30 minute high-intensity workouts a few times a week, consisting of resistance exercises to get the big muscles working and explosive cardio to drive the heart rate up. Think boxing, short sprints, skipping, full-body exercises and dynamic ab exercises like mountain climbers.

Work-out like a ballerina Dance-based workouts are here to stay. There are many types, but ballet barre-inspired fitness classes are so hot – go to barrebody.com.au/timetables to find a ‘Barre Body’ class near you or look for similar spin-offs, such as ‘Barre Attack’, at your nearest gym.


RESOLUTIONS

Suspend, stretch, shape up! “Suspension training is big,” says Russell. This style of training uses resistive elasticised equipment (such as bands and cords), body-weight and gravity for strength, stability, balance and flexibility gains. Try it at a studio with a suspension set-up or purchase a portable piece (anchors to a door frame) to try at home. You can also do aerial-style yoga and fitness classes using suspended stretchy slings, hammocks and harnesses – go to antigravityfitness.com.au/locations to find locations near you.

Take up gymnastics “Gymnastic and callisthenics-style workouts are gaining popularity,” says Russell. Think bars, rings, beams, ladders and trampolines. But before you launch into a cartwheel, there are stages to building up to it, he warns, such as shoulder, hip and core mobility and strengthening exercises, as well as postural conditioning. “This becomes part of the program,” he says. “So it’s not just about the moves, it’s also about building the posture, full-range strength and skills to execute them.” If you’d like to try it, some gymnastic and trampolining centres offer adult classes; parks are dotted with bars and beams; and Fitness First runs Gymnastics Strength Training classes in Sydney, with more locations planned for 2017.

Oprah has long been an advocate of keeping a gratitude journal. In her book, What I Know For Sure, she says: “Whenever there’s a grateful moment, I note it. I know for sure that appreciating whatever shows up for you in life changes your whole world.”

Climb over obstacles

“We’re seeing a move away from the military boot camp to a more fun user-friendly style of obstacle training,” says Russell. Find an outdoor training group or set your own obstacle course using old tyres, ropes, boxes (anything goes) – the kids will love it, too!

, fe

pier

nnection between kindness and wellbeing,” says clinical kindn psychologist and Swinburne University Lecturer Dr Michelle Lim. To be most effective, she recommends five small acts of kindness a day. “These don’t have to cost anything or be large gestures,” she says. “They can be as simple as giving a compliment or opening a door for someone.”

Feel positive

“It’s a misconception to believe that we can be happy all the time,” says Dr Lim. “Happiness waxes and wanes and sometimes it’s okay to just feel okay.” Rather than feeling you have to be happy, which can in itself be stressful, focus instead on creating different positive emotions – such as interest, joy, contentment, delight, acceptance, hope and curiosity. Start a gratitude journal “Expressing gratitude is a powerful exercise,” says Dr Lim. “It can help you improve the quality of your relationships and focus on the positive things in your life.” Make it a daily ritual: treat yourself to a gorgeous notebook or try a gratitudekeeping app, such as Gratitude Journal. Another tip? When giving thanks to others, Dr Lim says to be specific – instead of, ‘You took care of me’, be more specific and say, ‘You were there for me when I was sick and made me feel less alone and afraid’. Deliver your thanks through a letter, card, phone call or face-to-face, and reflect on how acknowledging your thanks made you feel afterwards. ■

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Slow and steady TAKING A SENSIBLE APPROACH TO WEIGHT LOSS MEANS YOU’LL FIND IT EASIER TO KEEP IT OFF FOR THE LONG HAUL – PLUS YOU’LL ENJOY LIFE A WHOLE LOT MORE IN THE PROCESS.

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Words Kimberly Gillan Photography Getty Images

HEALTHY LIFESTYLE

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Another day,

another quick-fix weight-loss plan fills your social media feed, promising overnight success and an instant confidence boost. The slick marketing and dramatic ‘before’ and ‘after’ images can be persuasive and plenty of people are lured in by the idea of a ‘perfect body’ in just weeks. But the trouble with quick-fix solutions is that they often fail to talk about what happens after the dress size is dropped – there’s a real risk of re-gaining all that weight and then some.

Why slow is best There are lots of physiological and psychological benefits for losing weight slowly. To start with, it allows flexibility so you don’t have to sacrifice social catch-ups or that much-needed Friday night glass of wine. “For [weight loss] to be sustainable in the long term, it has to fit in with your lifestyle and your social life,” explains WW Program and Nutrition Manager Nour Nazha. “Indulgent foods are not bad – you just have to fit them into your eating plan in moderation.” When you lose weight quickly through fasting or severe calorie restriction, you often lose muscle as well as fat, explains Nazha. “But we need our lean muscle mass in order to drive our metabolism,” she says. “When you lose weight slowly you can preserve your lean muscle, which keeps your metabolism revved up as you drop the kilos.” It’s also worth noting that the more often you yo-yo between weight gain and weight loss, the harder it is to lose weight in future. “When you try to get results too quickly you can slow down your metabolism when you drop that lean muscle mass. This makes it harder to lose weight next time you try because there’s less to rev your metabolism,” explains exercise physiologist Neil Russell. “Your body fat percentage goes up, but your muscle mass goes down, despite your weight staying the same. You create a body that struggles to exercise and carries higher body fat.” Another key risk of fasting or restrictive dieting is not getting adequate nutrition. “Very low-calorie diets are also short of nutrients – around 5000 kilojoules are needed per day to ensure there is sufficient nutrient intake,” says Gaynor Bussell, dietitian and public health nutritionist. “Vitamin and mineral supplementation is needed when following these diets, which is never as good as getting the nutrients from food.” With research data showing that Weight Watchers members are more likely to maintain their weight loss after five years than those who use other weight-loss methods, there’s clear merit to the slow and steady approach.

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Set yourself up for a win Usain Bolt didn’t break a world record on his first sprint and nor should you expect to achieve huge strides in your fitness overnight. Instead, allow yourself time to make slow and gradual fitness improvements. “Athletes spend time building their foundations and working on their core strength and movement patterns,” says Russell. For instance, instead of trying to deadlift 50kg on your first trip to the gym, work on your stability and posture, which will not only make the exercise more enjoyable, but may help prevent injury. “If you come back after a week and your posture has slightly improved and you’ve learned how to stabilise, then you can progress onto something else,” he points out. “If you start really slow you can get some early gains and celebrate the little wins.” Remember, you’re only a newbie the first time! Knowing this should be enough to get you through the tough beginning of an exercise routine. “The first month of exercise, whether it’s weight training or running, can be hard,” Russell admits. “You get sore and you might feel like you’re not doing very well – but getting through that is half the challenge.” Keep in mind that your goal is to change your lifestyle – not just your clothing size. Reminding yourself of this can ease some of the pressure to lose grams every week. “There may be periods where you put on a little bit of muscle and the scales don’t change,” says Russell. “If your weight has stayed the same but your body shape has changed, then you’re making progress.”


HEALTHY LIFESTYLE

“I lost 12kg over 12 months”

Maintaining momentum While a loss on the scales is undeniably uplifting, if the kilos are slow to budge then look for validation from other healthy lifestyle measures. “Lifestyle success can be celebrated in so many ways,” says Nazha. “It could be doing a 3km fun run or walk, or noticing your increased energy levels or it could be better sleep or less back pain.” If nothing else, remind yourself that every little loss could give you a few more years on the planet. “We know that even a five per cent drop in body weight can be quite significant for things like lowering blood cholesterol and glucose levels,” Nazha points out. Ultimately, taking a lifelong outlook to healthy living gives you leeway to live a balanced life. “It’s very hard to stick to something when you feel restricted or deprived. The idea is not to look at your diet as an ‘on’ or ‘off’ thing. Rather, you’re embracing a healthy lifestyle, with the flow-on benefit being weight loss,” she says. “It’s about learning to love healthy foods in a new way, learning to embrace exercise and learning new tools and skills to change yourself towards a healthy lifestyle that you can sustain forever.” ■

DANIELLE RITCHIEHALLIGAN AGE 48 HEIGHT 160cm START WEIGHT 79.6kg WEIGHT NOW 67.6kg WEIGHT LOST 12kg GOAL WEIGHT 65kg TIME TAKEN 12 months HOW Group Coaching at Mermaid Beach, Qld, with Katie Slop

Danielle Ritchie-Halligan had to let go of expectations that she’d lose 1kg a week and instead embrace a more gradual weight loss over the course of a year. When you first sign up to WW, you’ve got high expectations and you think, ‘I’m ready to be skinny now!’ But it’s not the same for everyone and we don’t all lose weight at the same rate. Losing weight slowly can be very challenging. You put in what you perceive to be an extraordinary effort, waking up early to exercise, planning all your meals, saying no to things and counting everything that you put in your mouth, only to discover you’ve only lost 300g. I would think, ‘Is that it? What I’ve done is worthy of a kilo!’ It’s disheartening as we live in an ‘instant graitification’ society and think nothing less than 1kg loss a week is acceptable. But after a month you’ve lost 1.2kg and after two months it’s 2.4kg – it’s steady progress. I started to realise that I could lose weight and still go on holidays, eat birthday cake, drink wine and socialise. You don’t have to turn your life upside down to lose weight. The benefit of doing it slowly is that you’re practising maintenance from the very beginning. Even when the scales weren’t showing big losses, I was improving in other areas. I’m the fittest I’ve ever been – I even ran the Gold Coast marathon! I feel more empowered and I’ve got so much vitality – you’ve got to think of all the other markers you’re achieving by living a healthier life – it’s not just weight loss. weightwatchers.com/au

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NUTRITION

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Relationships with food can be tricky. But asking a few questions might help you better understand how you feel about this vital part of our lives. Food is complicated – we need it to keep us alive, yet it can cause problems if we consistently make the wrong choices. Knowing more about how we feel about it and how we relate to it throughout the day can help keep us on track to a healthy life.

ABOUT FOOD

QUESTIONS TO ASK YOURSELF

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NUTRITION

WHEN I’M FEELING [INSERT EMOTION HERE], DO I TURN TO FOOD?

AYS ON MY MIND? “I love food, but I don’t let it distract me from life,” says Saxelby. “There has to be other things to punctuate your day that bring you as much excitement,” she says. That might be reading a book, painting a picture, going for a walk, helping at your child’s school or working on a project. “It’s important to find something meaningful that you can plan your day around. Food is important, but for the most part it shouldn’t be the highlight of our day,” she says. Unless of course you’ve got a special occasion or a fancy dinner out, in which case, enjoy it!

DO I EAT MOSTLY FRESH, WHOLESOME FOODS?

If your diet is littered with snacks, you might want to think about how you can replace them with fresh, whole foods. “‘Discretionary foods’ – think chips and chocolate, lollies and packaged snacks – don’t have the quality nutrition your body needs to function,” explains Saxelby. “Instead, they’re full of kilojoules, they’re easy to eat more of, and they’re small – so you eat more. You’d have to eat a lot of carrots to get the same amount of energy (kilojoules) that’s in a pre-packaged snack,” she says. That’s why replacing these snacks with fresh foods – chopped up carrots, apple slices, mangoes, red capsicum – is a much better way to fuel your body. Not only will you consume less kilojoules, but you’ll also provide your body with the minerals, vitamins, fibre and protein it needs.

Words Jillian Lewis Photography Getty Images; Hunger/Fullness Log from Catherine Saxelby’s website, www.foodwatch.com.au

“So many of our associations with food are a learned habit,” explains Catherine Saxelby, Sydney-based dietitian at Foodwatch.com.au. We don’t reach for food because we’re stressed or sad, we reach for it because we’ve taught ourselves to be comforted by it. “People celebrate with food when they feel happy or they can turn to food when they’re angry – but it isn’t because it’s what our body needs, it’s because we’ve trained ourselves to crave it,” says Saxelby. “Some of these associations can go all the way back to childhood. If you were sad and your parent gave you a lolly, you quickly learnt to connect the two,” she says. Think of your cravings – we reach for coffee in the morning because that’s when we’ve taught ourselves to drink it. We crave wine in the evening because that’s when we’re used to pouring a glass. “Although it’s nice to be able to recognise the emotion that comes with the craving, it’s not essential in order to be able to break the habit,” says Saxelby. Having a plan is crucial. Choose three or four things you can turn to instead of food when you’re feeling stressed, sad, happy or angry. Stick them to the fridge or pantry as a reminder you’ll see when you reach for a snack. Try going for a walk, picking up a crossword puzzle, watering the garden, knitting, emailing a friend or doing some chores. It will take time, but soon enough you’ll break the association and the cravings won’t be as strong.


WHEN I EAT, AM I REALLY HUNGRY?

Many of us reach for food when we’re not hungry. Often it’s because we’re bored or tired or we just eat it because it’s there. Remember that food is a source of fuel; if you don’t feel hungry your body probably doesn’t need it. A good way to determine your hunger is to keep a hunger/fullness log. “This helps you keep track of when you’re hungry and when you’re full,” says Saxelby. “Everyone is different and their hunger will be more intense at certain times of day,” she says. Use Saxelby’s Hunger/Fullness chart (below) to help keep track of your hunger, or print it out from Foodwatch. com.au. Do it for a few days and see if you can notice patterns developing that can indicate a better way for you to eat throughout the day.

HUNGER/FULLNESS LOG Your stomach is the size of a clenched fist. It expands as you eat. If you eat slowly and chew well, your stomach will tell you when it’s full. Have a listen... TUNE IN TO YOUR STOMACH Give your feeling of hunger or fullness a number from 0 to 10.

IDENTIFY YOUR HUNGER PATTERN The graph below will help you identify when you are most hungry.

CHECK YOUR HUNGER Every hour, log how hungry or full you are on the graph.

MATCH YOUR MEALTIMES It’s normal and natural to feel hungry several times a day. Use this log to help you match your meals with those times when you feel most hungry (0 to 3).

TIMES WHEN I’M HUNGRIEST

YOUR HUNGER SCALE FROM 10 TO 0

• Wait until your hunger is down to 0, 1, 2 or 3 BEFORE you eat. • Stop eating when you reach a 5. • If you overshoot your fullness and go to 6, 7, 8, 9 or 10, you may gain weight.

10. I’m ready to burst! 9. I’m absolutely full! 8. I feel like an overstuffed cushion! 7. I’m uncomfortably full. 6. Aaaah. I shouldn’t have eaten that last mouthful. 5. I enjoyed that. I feel quite satisfied. 4. What’s to eat? I’m peckish. 3. I’m running on empty. 2. Hey there! I’m starving! 1. I’m ravenous. 0. I need to eat right now.

HOW TO TRACK YOUR HUNGER Tune in to your stomach and give your feelings of hunger or fullness a number from 0 to 10 (as above). Mark it on the graph. Every hour, check how hungry you feel and keep a record throughout the course of the day (for a few days). Once you pick out your pattern you can plan healthy meals and snacks to support those periods when you are at your hungriest.

DOES LATENIGHT SNACKING AFFECT MY DIET? From a SmartPoints value point of view, there’s no difference between eating at 6pm or 10pm. Yet, eating at night can set you up for a bad start to the next day. “One of the biggest problems is that you’re not as hungry the next morning,” says Saxelby. This means you might eat a small breakfast or skip it altogether causing you to eat an unplanned snack before lunchtime. This in turn can fill you up so you’re not hungry for lunch, but then you’re hungry before dinner – which throws your whole day out! This may all lead back to the fact you ate too late the night before. Try having a cup of tea or going to bed earlier so you can bypass the late-night hunger entirely.

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AM I ABLE TO IGNORE MY HUNGER, JUST FOR A BIT?

“Food is everywhere – movies, petrol stations, vending machines, cafes and food courts – we can’t avoid it all the time and it’s often cheap and served in large portions,” says Saxelby. So it comes as no surprise that we’re obsessed with food and many of us are overweight. Instead of running to feed ourselves when we feel a pang of hunger, it’s okay to sit with that feeling for a while. Refer to your chart (left) and try to work out how you’re feeling first of all. “The expression, ‘the best sauce in the world is hungry’ is so true! There’s nothing more delicious than a meal that is needed because of true hunger,” says Saxelby. Of course, you don’t want to push it so that you’re starving and overeat – it’s about finding the balance between being hungry and famished. “Sometimes it’s okay to ignore those first signs of hunger for an hour until you’re close to meal time,” says Saxelby. “Distract yourself with work or another non-food activity until you start to feel hungry enough to enjoy your next meal,” she says. # weightwatchers.com/au

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PUPPY love

ALMOST AT GOAL, LAURA LIVY HAS CHANGED HER LIFESTYLE, LEARNED TO LOVE EXERCISE AND FOUND HER PURPOSE.

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ON THE WAY TO GOAL

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T

he first time I joined WW I was 16 years old. I lost some of the weight but I gained it all back because I wasn’t committed. I joined again, four years later, at 20. I didn’t know what I wanted to study and I couldn’t figure out what I wanted to do in life. I was frustrated and I ate food that wasn’t good for me. I’d light up when I’d find blocks of chocolate at the supermarket that were two for $5 – I’d eat both blocks in 20 minutes. I was a total binge eater, eating any junk food I could get my hands on – tubs of ice-cream, chips, lollies. Then I’d feel guilty and eat nothing the next day. I had an awful relationship with food and I felt like I was stuck in a cycle of bad eating that couldn’t be broken.

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At the start of my journey I didn’t need to exercise much to see results, I just changed my eating habits and tracked the SmartPoints values and the weight fell off. But recently, as I’ve got closer to Goal, it’s been harder to lose the last few kilos and I’ve had to increase my workouts. I joined a gym and started working with a personal trainer, which I love!

LISTENING TO MUM My mum talked to me regularly about my weight – she wanted to encourage me to make some healthy changes. It wasn’t just about my weight; she knew how unhappy I was in general. I didn’t like to be photographed and I never wanted to go out. Mum suggested I rejoin WW because she knew I felt like it was a safe place for me. I knew I wouldn’t be judged there and I’d get the support I needed without feeling embarrassed. I was ready to change but scared to give up the unhealthy lifestyle I thought I loved so much. Surprisingly, the hardest adjustment wasn’t making changes to my diet; it was adding exercise to my day. I was lazy, I didn’t walk anywhere, my joints ached and I was embarrassed because of my size. I never went out – I just stayed home, watched TV and ate food. I wasn’t happy or active at all. But over time, I started to walk more. My family owns a pet-sitting company and I started walking the dogs, which helped me to become more active and boost my FitPoints.

STAYING SOCIAL

BEFORE LAURA LIVY AGE 20 HEIGHT 164cm START WEIGHT 97.6kg CURRENT WEIGHT 69.2kg WEIGHT LOST 28.4kg TIME TAKEN SO FAR 9 months GOAL WEIGHT

The key to managing my social life while also trying to lose weight is preparation. I pack carrot sticks and a protein bar when I go shopping with friends so I don’t have to eat at the food court. If I stay at a friend’s house they know I’ll bring a lifetime supply of SmartPoints value-friendly food just to be on the safe side! I even pack a few staples so I have what I need to make a healthy meal. As for going out and partying, I realised I don’t have to drink insane amounts of alcohol to have fun. (Something my mum has been telling me for years.) Instead of drinking too much on a night out, I now only have two or three drinks over the course of the evening so the next day I can be back at the gym by 9am.

65kg HOW? Group Coaching at Malvern East, Vic, with Dee Stanton

MY SUPPORT SYSTEM I currently live at home with my mum and boyfriend. My mum is a huge support – she’s always really encouraging and constantly telling me how great I’m doing. My older brothers are proud, too. They’re both gym-obsessed, so


ON THE WAY TO GOAL

they’re pleased to see me happy and healthy. My boyfriend, James, 20, is amazingly supportive – he eagerly waits to hear how well I’ve done after each meeting. When I tell him I’ve lost weight, he picks me up and gives me the biggest hug. Even if I put on weight or stay the same, he’s equally supportive and encouraging. I don’t know if I could have done as well without him. My coach, Dee, is fantastic, too; when my motivation wanes, she’s always there to lift my spirits. Each week I take the time to find new WW recipes to try and I make a meal plan and a shopping list – I don’t know how people shop without a list. I’d be lost without mine! I prepare every meal for myself and I cook dinner each night for my family. My all-time favourite WW meal is the chargrilled vegetable lasagne – it tastes amazing. Plus, I love quick oats for breakfast with fresh strawberries and sugar-free maple syrup.

Words Jillian Lewis Photography Yianni Aspradakis Styling Jessica Pecoraro Hair & makeup Sarah Wright. Laura wears Witchery dress; Superga shoes; Lovisa bracelets. For stockists, see page 129.

ALMOST THERE… Even though I’m so much happier, I think it’s going to take a while for my self-esteem and confidence to catch up with the ‘new’ me. I was overweight for so long I think my confidence levels are still stuck in the past. But each day I feel better and better. I used to laugh at people who said that eating healthy food made them feel clean on the inside, but now I get it. When I make the right choices, I feel like I’m doing the best thing for my body and I feel so much better for it. This is not a phase, it’s my new lifestyle. I’ve also just started training to become a WW Coach, which is so exciting. I want to inspire and educate other people on their weight-loss journey. For me, WW works because of the consistency and accountability. Weighing in and going to meetings each week is essential to my success. I haven’t missed a single meeting since I started and I think that’s why the Program works so well for me. I’m committed and nothing is going to stand in my way! #

From Coach Dee… Dee Stanton contacted us about Laura, letting us know of her inspiring story. Laura is on her way to Goal and she’s committed to getting there! We talked to Dee about what makes Laura special.

TELL US ABOUT LAURA.

Treats to share First Laura wowed her WW group with her low SmartPoints value cheesecake, and now you can try it, too.

JELLY CHEESECAKE SmartPoints VALUE PER SERVE 6

SERVES 4 | PREP 10 mins + 5hr 20mins chilling

15 Shredded Wheatmeal Biscuits 5 tsp Aldi Butterly Light Butter, melted Aeroplane Jelly Light Lemon 4 tbs of reduced-fat ricotta Aeroplane Jelly Light Raspberry

1 Process biscuits in a food processor until very fine. Add melted butter and mix to combine. Place in tart dish and press down firmly. Refrigerate for 20 minutes or until firm. 2 Meanwhile, prepare lemon jelly as per packet instructions, but do not add the cold water. Wait for jelly to cool down then add ricotta. Stir to combine. Pour on top of biscuit base. Refrigerate for 1 hour or until firm. 3 Make raspberry jelly as per packet instructions. Gently pour on top of set mixture and refrigerate for 4 hours or until set. NOTE To speed up the process use the freezer instead of the fridge, but don’t allow the cheesecake to freeze.

Laura is a patient person – she listens very carefully in Group Coaching and gives so much back by offering inspirational ideas that help her follow the Program. Plus, she thinks of innovative ways to make healthy choices. One week she told the group about her low SmartPoints value cheesecake recipe (left) she created – it’s made with diet jelly and light ricotta. The other members were curious, so Laura brought in two cheesecakes the following week to share – they were beautifully presented with a recipe card for each person.

HOW DOES LAURA STAY MOTIVATED? Laura keeps her eye on the end goal. Even if she has a week where she doesn’t lose or she gains a bit of weight, she continues with the Program, knowing it will pay off in the end. Laura inspires other members because she doesn’t give up!

WHY DO YOU THINK LAURA WILL MAKE A WONDERFUL WW COACH? Laura is patient and kind – and she’s impeccably presented with loads of style! Members love a Coach who has not only lost weight on WW, but takes pride in their appearance. Laura has that in spades! Plus, she knows when to share and when to listen – she’ll be a terrific coach and make WW proud. weightwatchers.com/au

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Ah!

BLISS AFTER LOSING EVERYTHING, BUSINESSMAN PAUL VON BERGEN FOUND HIMSELF PENNILESS AND PURPOSELESS IN THAILAND. TODAY HE’S A YOGA TEACHER AND RUNS BILLABONG RETREAT IN NSW.

Tell us how you got to this spot in your life. I used to be driven by money. I wanted to make as much as I possibly could. I even had a picture of a yacht on my desk – that was the goal, I had to own a yacht! But things didn’t go to plan. I sold my marketing business to buy another business that I thought would make me more money, but I mucked it all up and lost everything. I didn’t know what to do so I went to Thailand to think about my future and I ended up staying for almost a year. Down the beach from where I was living was a health resort and I started practicing yoga. Eventually I began talking to people about health and wellness and it got my life moving in a new direction. I came back to Australia and did my yoga teacher training, where I met my wife Tory.

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How did you go from being interested in yoga to opening a health retreat? Doing yoga every day and hanging out with people who are into it led me to ponder some bigger questions like, ‘Why am I on this planet?’ ‘What are my true values?’ Tory and I tossed around the idea of starting a health and wellness retreat, but it seemed too hard. Then my mum died and it was a major turning point. She had been a chronic alcoholic and I realised what I’d learnt about looking after my health and wellbeing was the kind of knowledge that could make a difference to a person’s life. It could have made a difference in my mum’s life if she’d had the chance to learn about it. So we set our hearts and minds on building a retreat. We wanted to create a place that was accessible, normal and mainstream – not religious or cultish. You don’t have to wear robes,

I realised that what I’d learnt about looking after my health and wellbeing could make a difference to a person’s life. shave your head or worship anyone – it’s just a down-to-earth place where we do yoga and meditation, and show people how to eat beautiful healthy foods. How did you get started? We found this piece of land in Maraylya, 45 minutes north-west of Sydney. It had a house on one side and it seemed like the perfect place for a retreat. We moved in, had twin boys, Oscar and Archie, now 8, then we got married and had another child, Jade, who is now 5. We had absolutely no money to build the retreat.


HEALTHY HERO

AND BREATHE The idyllic surrounds are perfect for a stress-free break. Below, right: Paul with his wife Tory.

Words Jillian Lewis

All the quotes we got were way above anything we could afford. But then I saw a picture of some yurts (traditional Mongolian tent structures) online and I thought, ‘I can do that’. I applied for my owner-builder permit and put in a development application. It was a slog – but we got there and in 12 months we’d built two yurts and three little cabins. Then you opened as a retreat? Yes – I taught the yoga, Tory did the cooking and in between we managed to look after the kids. At first, we had guests every few weeks, then every week, then occasionally mid-week. Then we recruited a staff member and it kept building from there. In 2013 we were honoured to win Best Health and Wellness Resort, and Most Unique Accommodation at the NSW Tourism Awards. That inspired us to keep up the work so we entered a federal government competition for a grant for $100,000, and we won! We used the money to expand and we built a pool, a wellness centre and reception plus the infrastructure around the resort.

Why do you believe this kind of resort is important? In this fast-paced media-centric world we’re all under a lot of pressure. But I see a difference between pressure and stress. Everyone experiences pressure, but it’s how we deal with it that determines if it turns to stress. Leading a lifestyle that helps manage our stress response is important. At Billabong Retreat we offer simple techniques to help people value their bodies - whether that’s movement, meditation, stretching or breathing. What should a visitor expect from Billabong Retreat? Hopefully they’ll feel relaxed and rejuvenated. We have a program with yoga and meditation plus other activities, but you don’t have to do it. The last thing we want is for people to feel pressured to join in at a relaxation retreat. You can do as much or as > weightwatchers.com/au

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HEALTHY HERO

NO STRESS Left: Relaxation is key, says Paul. Above: WW mag reader Joanne and her daughter Laura enjoying their time at Billabong Retreat.

little as you want. We eradicate all reference to lateness – if you walk into a class half an hour after it’s started, that’s fine. If you want to sit on the couch sipping tea while overlooking the billabong, then that’s what you should do. First things first – there’s no pressure here, but if you want to do the program, you can. What’s something people can do at home to feel more present in their lives? One thing we talk about here is starting your day off with a moment just for yourself – maybe you’ll do a few minutes of yoga or meditation. Maybe you’ll even set an intention for the day – to try to be thankful or calmer, or whatever you want your focus to be. Try to sprinkle a few moments of mindfulness throughout your day – it can really transform how you interact with life. You can’t stop things happening in life – people are going to get sick, accidents happen, angry people are going to be in your life – taking a few moments to be more mindful throughout the day can help how you respond to life around you. Find out more about what Billabong Retreat offers at www.billabongretreat.com.au. #

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Our winner! Last year, Weight Watchers magazine held a competition with the prize being a five-night stay at Billabong Retreat. Our winner, Joanne Hudson, took her daughter Laura with her. This was their experience. “I couldn’t believe it when I won! Attending a wellness retreat has been on my bucket list for a long time, so I was ecstatic. It was especially exciting to go to a resort in Australia as I live in New Zealand. I asked my 22-year-old daughter to come with me and she was delighted. “There was no pressure at Billabong – we could do as much or as little as we wanted. There were daily yoga and meditation sessions and workshops. We could use the magnesium-infused swimming pool or walk around the retreat. The food was just amazing. “Each day Laura went for runs outside the complex and we both did a lot of walking in the beautiful grounds. We had hour-long relaxation massages that were incredible. Neither of us wanted to leave! Waking up to the birdsong and going to sleep listening to the frogs in the billabong – it was so tranquil. It was a fantastic way to recharge the batteries and get away from the stress of daily life. Thank you so much for the experience – I hope I can get back again one day!”


A DV E R T O R I A L F E AT U R E

Salad star It’s simple to make standout, satisfying salads at home with tasty ingredients, including Weight Watchers Cottage Cheese. Try this.

BEETROOT, SALMON & COTTAGE CHEESE SALAD SmartPoints VALUE PER SERVE: 7 SERVES: 4 | PREP: 15 MINS COOKING: 5 MINS

O 200g green beans, trimmed O 125g Weight Watchers Cottage Cheese O 2 tbs finely chopped fresh chives 1 tbs extra-virgin olive oil 2 tsp Dijon mustard 3 tsp white wine vinegar O 200g mixed salad leaves O 250g ready-cooked baby beets, drained, halved 200g sliced smoked salmon, torn 4 x 40g slices light rye bread, toasted, coarsely torn 1 Cook beans in a small saucepan of boiling salted water for 4 minutes or until tender. Drain. Refresh in iced water. Drain. 2 Stir cottage cheese and chives in a bowl. Combine oil, mustard and vinegar in a bowl. 3 Arrange beans, mixed leaves, beetroot and salmon on a serving platter. Top the bread with cottage cheese mixture. Add to the salad and drizzle with the dressing.

WEIGHT WATCHERS COTTAGE CHEESE Weight Watchers Cottage Cheese is light, creamy and 97% fat free. With just 1 SmartPoints value per 40g serve, it’s excellent to use as a sandwich spread, a topping for baked spuds or stirred through pasta dishes.

O Filling & Healthy foods are marked with a green circle. These foods help fill you up and keep you healthy. 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 LD&D Foods Pty Ltd. ©2017 Weight Watchers International, Inc. All rights reserved.


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FROM YOUR BEACH TOWEL! TRY THESE PRACTICALLY EFFORTLESS WAYS TO FEEL HEALTHIER, ENERGISED AND UPLIFTED IN NEXT TO NO TIME. 52

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WELLBEING

LOSING YOUR TEMPER Repressing anger has been shown to be bad for your health. The trick is to express it well: try explaining how the offending behaviour made you feel – often people have no idea they’ve upset you.

DIARISE YOUR RELATIONSHIP Every so often, write down your feelings about your partner. Research in the journal Psychological Science found that when at least one person in a couple did this, they were more likely to stay together and feel happier.

Words Emma Anderson Photography Getty Images

4

COMMIT TO A SCREENFREE DAY No smartphone, computer, tablet, laptop or TV. Start with a couple of hours one evening after work, and build up to a whole weekend. You’ll be surprised how different it can make you feel.

CREATE A KILLER PLAYLIST One sure way to boost your motivation is with music. Research from Brunel University in the UK shows that playing a tune you associate with physical exercise, whether that’s ‘Don’t Stop Believing’ or ‘The Eye of the Tiger’, may significantly increase your drive to work out.

CHATTING AT WORK That time you spend discussing last night’s TV? It’s more important than you think. Brand-new research in the journal Personality and Social Psychology Review found that having strong social networks at work plays an important role in our physical and mental health.

HAVING A SLEEP-IN Sometimes you just need to roll over and hit snooze, and that’s okay. In fact, research by the Endocrine Society found that losing as little as 30 minutes’ sleep on a weekday may increase your chances of obesity and type-2 diabetes in the long term. So if you’re shattered, go ahead and hit snooze. You might need it. >

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IM PA C

Researchers at the University of California, Riverside, found that people who were asked to perform five acts of kindness a week, like helping a friend, reported greater happiness than a control group. Those that squeezed all five into one day saw a huge 40 per cent increase in happiness.

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IM PR OV EY OU R

10 BUY SOMEONE A SURPRISE COFFEE

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STAND LIKE WONDER WOMAN

This is called ‘power posing’ – striking a pose that’s expansive and open, rather than closed and stooped. Just a minute of standing up straight with your hands on your hips has been shown to reduce levels of the stress hormone cortisol. Research in the Journal of Applied Psychology also found that people who ‘power posed’ before an interview performed better and were more likely to be hired. So next time you’re feeling anxious before something important, strike the power pose.

t Mos gi t of us gh, and don’t say it enou sayin you’ om ll get as just as big a boost fr you it. r fri ends ring a e and family will from h

14 THINK ABOUT YOUR FUNERAL Stay with us here. If you need to reconnect with your values, research from Michigan University suggests it can help to think about your funeral eulogy. How will your character strengths, attitudes, behaviour and achievements be described? This thought experiment should motivate you to set the right goals for you.

15 STOP STRESS IN ITS TRACKS

Halt a sudden increase in stress levels by counting to 10 in a foreign language. It quickly distracts your mind enough to disarm that familiar adrenaline spike and gives you more time to deal with the situation.


This nifty, narrow gloss pen can go with you anywhere for an instant brighten up.

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LISTEN TO LITERATURE (FOR FREE)

If you’re not a big reader, you can still enjoy some of the stress-relieving, imagination-boosting benefits of fiction by listening to it instead. Try Librophile.com, which is full of free audiobooks.

MR FOTHERGILL’S KITCHEN GARDEN POTS, $3.90, BUNNINGS

FISKARS NYGLASS TROWEL, $3.48, BUNNINGS If you have access to a garden, boost your mood by getting your hands dirty. British research found that a bacteria in soil triggers the release of the happy chemical serotonin.

THANKYOU LEMON & LIME HAND SANITISER, $4.65, PRICELINE

22 GO THROUGH OLD PHOTO ALBUMS A trip down memory lane usually raises a smile – and you can make it last longer if you pick out a couple of shots to frame and put up around the house.

Not only does it lighten your load, but research shows that when you ask someone to do a small favour for you, it increases how much they like you.

24 BOOK A DATE WITH YOUR PARTNER Choose something you used to enjoy in the early days of dating – movies, a gig, going for a walk to the beach with a bottle of Passion Pop (!) – to give your relationship a little injection of happiness.

S

Massage this into your hands for an instant pep-up as well as a clean: the scent of citrus has been found to decrease negative emotions and inspire healthier eating choices.

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Growing and eating your own herbs is beyond satisfying. Try these easy DIY growing pots for your kitchen window.

TO

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Research by Dr Martin Seligman shows that spending just small amounts on others delivers an ongoing sense of happiness compared to buying for ourselves. Check out probonoaustralia. com.au to find a cause.

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DONATE $5 TO A CAUSE YOU REALLY CARE ABOUT

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that will make you feel like 5 million bucks

SAVVY INTENSE PEARL LIP GLOSS, $4.99, PRICELINE

WELLBEING

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SHOPPING GUIDE

Freedom Foods Crafted Blends Clusters (GF) $6.99

Fine Fettle Eats Mediterranean Quinoa $6

Add flavour and crunch to your brekkie with this tasty gluten-free cereal containing puffed rice, sunflower seeds, linseed, pepitas and chia seeds. 8 SmartPoints value per serve. Coles, Woolworths and independent grocers

These instant pots are packed with goodness and home-grown Aussie vegies, including eggplant, tomato, capsicum and olives. Just add water. 5 SmartPoints value per serve. Selected IGA, Harris Farm and independent health food stores

Aisle File

Pukka Turmeric Gold Tea $7.95 This delicious tea blend combines Indian turmeric, Sicilian lemon and green tea and is packed with antioxidants. It’s great after a workout due to its anti-inflammatory qualities. 0 SmartPoints value per serve. Selected IGA and health food stores

WE’VE SCOURED THE SUPERMARKETS FOR NEW HEALTHY AND DELICIOUS PRODUCTS –PUT THESE IN YOUR TROLLEY.

Adventure Snacks Strawberry & Banana Muffin Mix $13.95 Made with bananas and organic strawberry powder this mix is free from gluten, nuts, refined sugar, preservatives and artificial colours. 3 SmartPoints value per muffin (makes 6). IGA and health food stores

Orgran Gluten Free Lite Grain Crispibread $3.47 These crackers are a good source of fibre and have a light, crunchy texture. Made with more than 50 per cent grains, they’re protein-enriched with fava beans. 0 SmartPoints value per serve. IGA, health food stores and supermarkets

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The Nutty N Whey Wh Powdered P d Peanut Butter $12.95 (200g)

Orgran Buckwheat Penne Pasta $3.47

WW Dark Choc Protein Bar (Cherry or Caramel)* $4.39

With 85% less fat and 40% more protein than standard peanut butter, this powdered blend just needs a little water to make your favourite spread. Available in caramel and choc, too. 1 SmartPoints value per serve. www.thenuttywhey.com

Buckwheat penne is naturally wheatand gluten-free and is high in plant proteins. It’s also free from garlic, onion, fructose and pea flour for better digestive health. 1 SmartPoints value per serve. IGA, supermarkets and health food stores

These sweet new protein bars really hit the spot and keep you fulller between meals. They’re made with no artificial colours or flavours. 4 SmartPoints value per bar. *Only available in New Zealand, at New World or Pak ‘n’ Save #

weightwatchers.com/nz

Words Nicola Conville

WW exclusive Use the code WWjan to get 10% off your first order


This simple meal is delicious and easy to prepare. Choose your protein from the list (right) and serve with a handful of leaves (0 SmartPoints value), 1/4 avocado (2 SmartPoints value), 1 sliced pear (0 SmartPoints value), artichoke hearts, not in oil (0 SmartPoints value) and 1 tbs balsamic vinegar (1 SmartPoints value). Serve with 1 x 40g slice wholegrain bread (3 SmartPoints value).

fresh & tasty

PICK YOUR PROTEIN

POWER-PACKED PROTEIN

2 hard-boiled eggs (3 SmartPoints value)

Photography Andy Lewis Styling Marie-Hélène Clauzon Food preparation Tracy Rutherford

80g cooked lean chicken breast (2 SmartPoints value)

1 cup chickpeas, drained and rinsed (5 SmartPoints value)

75g smoked salmon (3 SmartPoints value)

1 x 95g can tuna in springwater, drained (1 SmartPoints value)

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REKKIES

THE RIGHT START

BANANA-BERRY OVERNIGHT OATS

SmartPoints VALUE PER SERVE 5 SERVES 1 | PREP 10 mins + overnight soaking

O ⅔ cup (165ml) skim milk ¼ tsp vanilla extract O O O O

1 tsp acai powder ½ banana ¼ cup (35g) raspberries ⅓ cup (30g) rolled oats ¼ cup (40g) blueberries

2 Combine milk mixture, banana, raspberry, oats and blueberries in a 1¼-cup (310ml) capacity jar or airtight container and stir well. Cover tightly and refrigerate overnight.

BEST EVER

1 Whisk milk, vanilla and acai powder in a jug. Mash the banana with a fork and crush the raspberries.

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on the go

Kickstart your day with these speedy, good-for-you breakfasts. From weekdays to weekends, we have you sorted.

ǂ˂˂NJŀDZƾ Ǎǭˇʸǒ For a creamier texture, replace half the milk with ⅓ cup (95g) no-fat Greek-style natural yoghurt. This recipe will then have 6 SmartPoints value per serve.


SPEEDY WEEKDAY fuel GUACAMOLE BEANS ON TOAST

Ǵ‹ʴǍ

SmartPoints VALUE PER SERVE 5 SERVES 4 | PREP 10 mins

O 1 cup (210g) canned black beans, rinsed, drained

O 2 ripe tomatoes, finely chopped ½ medium avocado, finely chopped

O 1 tbs lime juice O 2 tbs coarsely chopped

Recipes Tracy Rutherford Photography Vanessa Levis Styling Annette Forrest Food preparation Sarah Mayoh

fresh coriander 4 slices wholegrain sourdough bread, toasted

1 Combine beans, tomato, avocado, lime juice and coriander in a small bowl. Season with salt and pepper. 2 Spoon bean mixture over toast. THIS RECIPE IS Lactose Free; Vegetarian. >

ǂ˂˂NJŀDZ Ǎǭˇʸǒ

Leftover black beans can be stored in a ziplock bag in the freezer.

O Filling & Healthy foods are marked with a green circle. These foods help fill you up and keep you healthy.

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THE RIGHT START

SWEET TREAT

WAFFLES WITH CARAMELISED PINEAPPLE SmartPoints VALUE PER SERVE 6 SERVES 4 | PREP 10 mins | COOKING TIME 5 mins

2 tsp Weight Watchers Buttery Spread O ½ pineapple (700g), peeled, cored, finely chopped 1 tbs maple syrup O 1 tbs lime juice 8 waffles 200g low-fat no-addedsugar vanilla yoghurt 1 tbs shredded coconut, toasted

1 Melt spread in a large non-stick frying pan over medium-high heat. Cook pineapple, stirring occasionally, for 3-4 minutes or until most of the liquid evaporates. Add maple syrup and cook, tossing, for 2 minutes or until light golden. Stir in

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lime juice and remove from heat. 2 Toast waffles for 1 minute only. See Cook’s Notes 3 Divide waffles between plates and top with pineapple and yoghurt. Sprinkle with coconut.

ǂ˂˂NJŀDZ Ǎǭˇʸǒ Vary your toppings with other seasonal fruits. Keep an eye on waffles in a toaster – the time on a normal setting will probably burn them after more than a minute.


HASH BROWN EGG TARTS SmartPoints VALUE PER SERVE 4 SERVES 4 | PREP 20 mins | COOKING TIME 40 mins + 5 mins standing

O 2 x 200g sebago potatoes, peeled, halved crossways ¼ cup (20g) finely grated parmesan O 250g cherry tomatoes O 4 eggs O 1 tbs chopped fresh chives

1 Preheat oven to 180°C. Lightly spray 4 holes of a large non-stick muffin tin (200ml capacity) and line each base with a small round of baking paper. Add potato to a pan of boiling water and cook for 8 minutes or until partially cooked. Drain and set aside until cool enough to handle.

2 Coarsely grate potato and place in a large bowl. Add parmesan and season. Mix until well combined. Divide evenly between prepared muffin tin holes and press to line tins evenly. Lightly spray with oil and bake for 25 minutes. 3 Meanwhile, place tomatoes on a baking tray and bake for 15 minutes. 4 Remove muffin tin from oven and carefully crack an egg into each potato case. Bake for another 12 to 15 minutes or until egg is just set. Set aside for 5 minutes to cool slightly. Run a knife around each tart and carefully lift from pan. Serve with tomatoes and sprinkle with chives. Season with pepper. THIS RECIPE IS Gluten Free; Vegetarian. ■

RELAXED WEEKEND

O Filling & Healthy foods are marked with a green circle. These foods help fill you up and keep you healthy.

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Weeknight MEALS

COST

$1.96

MONDAY

PER SERVE

64

TAKE THE HASSLE OUT OF MONDAY TO FRIDAY WITH THESE FAST, NUTRITIOUS, FLAVOUR-PACKED RECIPES.

BEETROOT, GOAT’S CHEESE & FREEKEH SALAD SmartPoints VALUE PER SERVE 10 | SERVES 4 | PREP 20 mins COOKING TIME 25 mins

O ¾ cup (150g) freekeh O ¼ cup (60ml) lemon juice 1½ tbs olive oil

O 1 garlic clove, crushed O 3 medium beetroot, peeled, cut into matchsticks

O 1 small red onion, thinly sliced O 1 cup small fresh mint leaves

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100g soft goat’s cheese, crumbled 2 tbs toasted raw almond kernels, coarsely chopped

1 Cook freekeh in a large saucepan of boiling water following packet instructions or until just tender. Drain well. Refresh under cold water. Drain well on paper towel. 2 Meanwhile, combine lemon juice, oil and garlic in a large bowl. Season. Add mixture to beetroot, onion, mint and freekeh and toss to coat. 3 Divide salad among plates and top with goat’s cheese and almonds. THIS RECIPE IS Vegetarian.

ǂ˂˂NJŀDZƾ Ǎǭˇʸǒ

Swap goat’s cheese for same quantity of feta. The SmartPoints value remains the same. Freekeh (roasted green wheat) is available in the health food aisle of supermarkets.


DINNERS

ROCKET PESTO PASTA SmartPoints VALUE PER SERVE 9 SERVES 4 | PREP 10 mins

ǂ˂˂NJŀDZ Ǎǭˇʸǒ

Add 2 SmartPoints value for 125g can tuna in springwater or skinless smoked chicken breast, or 4 SmartPoints value for 125g can pink salmon in springwater.

O O O O O

250g high-protein, low-carb penne pasta ⅓ cup (25g) grated parmesan 1 cup fresh basil leaves 1 tbs olive oil 1 garlic clove, crushed 3 tsp lemon juice 2 cups baby rocket leaves 250g cherry tomatoes, halved ¼ cup (40g) pitted black olives, halved

COST

$2.85 PER SERVE

TUESDAY

Recipes Kathy Knudsen Photography Vanessa Levis Styling Annette Forrest Food preparation Sarah Mayoh

COOKING TIME 20 mins

O Filling & Healthy foods are marked with a green circle. These foods help fill you up and keep you healthy.

1 Cook pasta in a large saucepan of boiling salted water following packet instructions or until just tender. Drain. Return to pan. 2 Using a food processor, process parmesan, basil, oil, garlic, lemon juice, half the rocket and 1 tbs water until as smooth as possible. Season. 3 Add pesto, tomato, olive and remaining rocket to pasta and toss to combine. SERVE WITH 0 SmartPoints value roasted pumpkin wedges. THIS RECIPE IS Mediterranean; Vegetarian. > weightwatchers.com/au

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DINNERS

COST

$3.69 PER SERVE

SPICY LAMB KOFTA SmartPoints VALUE PER SERVE 11

WEDNESDAY

SERVES 4 | PREP 15 mins COOKING TIME 15 mins

O

O O

O O O

500g lean lamb mince 2 tsp Moroccan spice mix 1 tbs pine nuts, coarsely chopped 1 egg white 120g jar fire-roasted capsicum, rinsed, drained ½ long fresh red chilli, deseeded 1 garlic clove, crushed 1 cup (200g) wholemeal couscous 4 cups coarsely shredded iceberg lettuce 2 tsp lemon juice Ÿ cup (60g) no-fat Greek-style natural yoghurt

1 Place mince, spice mix, pine nuts and egg white in a large bowl. Season and mix until well combined. Shape into 4 x 10cm sausages. Refrigerate for 5 minutes. 2 Heat a large non-stick frying pan over medium heat. Lightly spray lamb with oil and cook for 10-15 minutes, turning occasionally, or until well browned and cooked through. 3 Meanwhile, using a food processor, process capsicum, chilli and garlic until almost smooth. 4 Place couscous in a heatproof bowl and pour over 1 cup (250ml) boiling water. Stir with a fork then cover and stand for 5 minutes. Fluff up grains with a fork. Toss lettuce in lemon juice. Serve kofta with couscous and lettuce. Drizzle with yoghurt and spicy capsicum sauce. SERVE WITH 0 SmartPoints value tomato wedges and chopped cucumber. THIS RECIPE IS Mediterranean.


FISH TACOS COST

$5.98

THURSDAY

PER SERVE

SmartPoints VALUE PER SERVE 8 | SERVES 4 | PREP 15 mins | COOKING TIME 10 mins

O 500g boneless skinless

O O

O O O

white fish fillets ½ x 30g packet reduced-salt taco spice mix 2 tsp olive oil ½ cup (120g) no-fat Greek-style natural yoghurt ¼ cup fresh mint leaves, finely chopped 8 taco shells 3 cups (90g) finely shredded baby kale 1 large carrot, shredded 1 medium green capsicum, thinly sliced

O 1 small red onion, thinly sliced ½ medium avocado, sliced 1 Cut fish into 8 strips and coat in taco spice. Heat half the oil in a medium non-stick frying pan over medium heat. Cook half the fish for about 2 minutes each side or until browned and cooked through. Transfer to a plate, cover with foil. Repeat with remaining oil and fish. 2 Stir yoghurt and mint in a small bowl to combine. 3 Heat taco shells in oven for 10 minutes. Fill tacos with

O Filling & Healthy foods are marked with a green circle. These foods help fill you up and keep you healthy.

kale, carrot, capsicum, onion, fish, avocado and a drizzle of mint yoghurt. SERVE WITH Remaining vegies on the side and steamed corn cobs. Add 2 SmartPoints value per serve for ½ fresh corn cob (80g). >

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DINNERS

FRIDAY NIGHT SWEET & SOUR PORK SmartPoints VALUE PER SERVE 5 SERVES 4 | PREP 15 mins COOKING TIME 15 mins

O 425g can sliced pineapple,

O O O O O

in natural juice 1 tbs vegetable oil 600g lean pork medallion steak, fat trimmed, thinly sliced 1 large carrot, thinly sliced 1 medium red capsicum, chopped 200g green beans, cut into 4cm lengths 200g snow peas, halved on the diagonal 1 tbs cornflour 2 tbs white vinegar 1 tbs soy sauce

1 Drain pineapple and reserve ½ cup (125ml) juice. Cut pineapple into bite-size pieces. 2 Heat a wok over high heat. Add half the oil and heat for 30 seconds. Stir-fry half the pork for 2-3 minutes or until browned. Transfer to a plate. Repeat with remaining oil and pork. Transfer to a plate. 3 Add carrot, capsicum and beans to wok and stir-fry for 2 minutes or until softened, adding a dash of water if needed. Add snow peas and stir-fry for 2 minutes. Mix cornflour with ¼ cup (60ml) water in a jug. Add pineapple juice, vinegar and soy sauce. Add to wok and stir-fry until mixture boils and thickens. Add pork and pineapple and stir until heated through. SERVE WITH steamed brown rice. Add 4 SmartPoints value per ½-cup (85g) serve. THIS RECIPE IS Lactose Free. #

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COST

$4.78 PER SERVE

drink match Try this slightly sweet, non-alcoholic Edenvale Riesling (it’s 2 SmartPoints value per 250ml). For more info and stockists, go to edenvale.com.au

O Filling & Healthy foods are marked with a green circle. These foods help fill you up and keep you healthy.


g

d

A

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e of Vitamin E & c r u so C

Ha l

e

ft

ies of a standard r o l wi ca e n h


THE

MIX ’N’

and your tastebuds Take a little time to marinate your protein will thank you for it. Turn the page for delish recipes!

Paprika vinegar

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Chilli & lime

Spicy Sichuan


BEST DRESSED

ULTIMATE

MATCH

Zesty oregano

Sweet & sour

Orange & rosemary

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HOW TO MAKE THE MARINADES Quantity to serve 4

SmartPoints value per serve 1

SmartPoints value per serve 2

Spicy Sichuan SmartPoints value per serve 1

Zesty oregano SmartPoints value per serve 2

4 birdseye chillies, deseeded, coarsely chopped

+

1 tbs red wine vinegar

+

2 garlic cloves, coarsely chopped

1 tbs olive oil 1 tbs Chinese black vinegar + 1 tbs shaoxing wine

+

+

+

1 tbs lime juice

Combine ingredients in a screw top jar. Shake well.

⅓ cup (80ml) orange juice + 2 tsp finely grated orange rind

+ +

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+

+

2 tsp canola oil

+ +

+

Season with salt

1 garlic clove, crushed

+

1 garlic clove, crushed

+

1 tsp chopped fresh rosemary

+

Combine ingredients in a screw top jar. Shake well.

2 tsp finely chopped fresh red chilli

Good with 1 tbs soy sauce

Process in small food processor until almost smooth.

Combine ingredients in a screw top jar. Shake well.

Good with

Good with

Prawn, octopus or chicken

Chicken breast, pork or lamb

2 bay leaves

Combine ingredients in a screw top jar. Shake well.

+

Lamb, beef, pork or veal Good pinch white pepper

Combine ingredients in a screw top jar. Shake well.

Good with Tofu, pork, chicken or prawn

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SmartPoints value per serve 1

2 garlic cloves, crushed

Good with Tuna, firm white fish, chicken or pork

+

2 tsp chopped fresh oregano

+

1 tbs peanut oil 1 garlic clove, crushed

2 tbs soy sauce + 2 tbs rice wine vinegar

2 tsp sesame oil

1 tsp honey

+

Orange & rosemary

+

+

1 tsp smoked paprika

SmartPoints value per serve 2

2 tsp honey 2 tbs lemon juice

1 tsp Sichuan peppercorns, crushed

2 tsp olive oil

+

Sweet & sour

Good with Pork, lamb or chicken

Recipes & Food preparation Tracy Rutherford Photography Andy Lewis Styling Marie-Hélène Clauzon

Paprika vinegar

Chilli & lime


BEST DRESSED

ǂ˂˂NJŀDZ Ǎǭˇʸǒ

LAMB WRAPS SmartPoints VALUE PER SERVE 10

When using leftover marinade to make a sauce, it must always be boiled to kill any bacteria from the raw meat.

SERVES 4 | PREP 20 mins + 1 hr marinating COOKING TIME 15 mins

O O O O O O O O O

Zesty oregano

O Filling & Healthy foods are marked with a green circle. These foods help fill you up and keep you healthy.

1 x quantity Zesty oregano marinade (see p72) 600g lean lamb leg steaks, fat trimmed 1 Lebanese cucumber, coarsely grated ⅓ cup (95g) no-fat Greek-style natural yoghurt 1 tbs chopped fresh dill 1 garlic clove, crushed 4 x 48g wholemeal mini wraps 4 large iceberg lettuce leaves, shredded 2 ripe tomatoes, sliced 1 beetroot, peeled, grated

1 Pour marinade into a shallow dish large enough to hold the lamb in a single layer. Add lamb to marinade and turn to coat. Cover and refrigerate for 1 hour or up to 8 hours, turning occasionally. Remove from fridge 15 minutes before cooking. 2 Heat a large frying pan on medium-high. Cook lamb, in batches, for 3 minutes each side for medium or until cooked to your liking. Transfer to a warm plate, cover loosely with foil and set aside to rest for 5 minutes. Thinly slice across the grain. 3 Meanwhile, squeeze as much liquid as you can from cucumber. Combine with yoghurt, dill and garlic, and season with salt. 4 Lay out wraps and spread with yoghurt mixture. Top with lettuce, tomato, beetroot and lamb. Top with another dollop of yoghurt mixture. Roll up to enclose filling. THIS RECIPE IS Filling & Healthy; Mediterranean. > weightwatchers.com/au

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ǂ˂˂NJŀDZ Ǎǭˇʸǒ Cooking time depends on thickness of the steaks and how you like them cooked.

Paprika vinegar

SPANISH-STYLE TUNA STEAKS WITH CHICKPEA SALAD SmartPoints VALUE PER SERVE 5 | SERVES 4 PREP 20 mins + 30 mins marinating | COOKING TIME 10 mins

O O O O O

O

1 x quantity Paprika vinegar marinade (see p72) 4 x 150g tuna steaks 400g can chickpeas, rinsed, drained 1 red capsicum, finely chopped 1 red onion, finely chopped 200g grape tomatoes, halved 1 tbs red wine vinegar 2 tsp olive oil 60g baby spinach leaves

1 Pour marinade into a shallow dish large enough to hold tuna in a single layer. Add tuna steaks and turn to

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coat. Cover and refrigerate for 30 minutes to 1 hour. 2 Combine chickpeas, capsicum, onion and tomato in a large bowl. Drizzle with vinegar and oil and season. Just before serving, fold spinach leaves through chickpea mixture. 3 Preheat a barbecue or chargrill on medium-high. Cook tuna steaks for 2-3 minutes each side or until lightly charred and just cooked through. 4 Top salad with tuna steaks. THIS RECIPE IS Filling & Healthy; Gluten Free; Lactose Free; Mediterranean.

O Filling & Healthy foods are marked with a green circle. These foods help fill you up and keep you healthy.


BEST DRESSED

ǁǟʶǒƾŠƾ ǫ–ʼǍǟˁdž

1

Ratios Generally, a marinade should have a salty component, such as soy sauce, to help meat and protein retain moisture; a little sweetness (for example, the sugar in honey), to help the meat caramelise; and some acid, such as citrus, to tenderise tougher proteins; plus aromatics like herbs and spices to enhance flavour. Timing Not all proteins need the same marinating time. Fish or tofu need less time (30 minutes is usually enough, unless a fish fillet is quite thick, in which case it might need more time) than meat or chicken, which require a few hours or even overnight, for the flavours to soak through. The mixing bowl Marinate in glass, stainless steel or ceramic dishes, food-grade plastic containers or large sealable plastic bags.

2

3

PAO CHICKEN STIR-FRY SmartPoints VALUE PER SERVE 9 SERVES 4 | PREP 25 mins + 1 hr marinating | COOKING TIME 25 mins

O 600g lean skinless chicken breast

O

O O O O

fillets, fat trimmed 1 x quantity Spicy Sichuan marinade (see p72) 1 cup (200g) brown rice 2 tsp cornflour 1 tbs vegetable oil 1 red onion, cut into thin wedges 1 red capsicum, cut into thin strips 1 zucchini, halved lengthway, sliced 1 bunch broccolini, cut into thirds 1 tbs soy sauce

1 Cut chicken across the grain into thin slices. Place in a bowl with marinade. Toss to coat. Cover and refrigerate for 1 hour or up to 4 hours. 2 Cook the rice in a large saucepan of boiling salted water for 25 minutes or until tender. Drain well. 3 Meanwhile, sprinkle chicken with cornflour and turn to combine. Heat 1 tsp

ǂ˂˂NJŀDZ Ǎǭˇʸǒ

oil in a large non-stick wok or deep frying pan over high heat. Stir-fry one third of chicken for 1-2 minutes, until browned and cooked through. Cook chicken in 2 more batches, heating 1 tsp oil each time. Set aside. 4 Heat remaining oil in wok. Stir-fry onion for 1 minute, then add remaining vegetables. Stir-fry for 2 minutes then add 2 tbs water and stir-fry for another 1 minute or until vegetables are just tender. Return chicken to wok with soy sauce and toss until heated through. Serve with rice. THIS RECIPE IS Lactose Free. >

Chinese black vinegar is available from supermarkets and Asian grocers. Replace with malt vinegar if you can’t get it. Shaoxing wine is available from large supermarkets, but you can also substitute dry sherry.

Spicy Sichuan

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KOREAN TOFU TACOS Sweet & sour

SmartPoints VALUE PER SERVE 10 | SERVES 4 | PREP 30 mins + 30 mins marinating | COOKING TIME 5 mins

O O O O O

1 x quantity Sweet & sour marinade (see p72) 500g firm tofu, drained, cut into 7mm slices ¼ (250g) small red cabbage, finely shredded 2 carrots, coarsely grated ½ red onion, thinly sliced 1 cup fresh coriander, coarsely chopped 1 tbs lime juice 2 tsp peanut oil 12 corn tortillas

Fresh and filled soft tacos are perfect for meal. ǂ˂˂NJŀDZƾ Ǎǭˇʸǒ To save time, you can buy prepared coleslaw to make the salad.

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1 Pour marinade into a shallow dish large enough to fit the tofu in a single layer. Add tofu to marinade and turn to coat. Cover and refrigerate for 30 minutes or up to 8 hours, turning occasionally. 2 Combine cabbage, carrot, onion, coriander, lime juice and peanut oil in a large bowl. Season with salt and pepper. 3 Heat corn tortillas following packet instructions. Wrap in foil or a clean tea towel to keep warm. 4 Heat a barbecue flat plate or large frying pan on medium-high. Cook tofu (in batches if necessary) for about 1½ minutes each side or until golden brown. Fill tortillas with salad and tofu to serve. THIS RECIPE IS Lactose Free; Vegetarian.


BEST DRESSED

ǂ˂˂NJŀDZƾ Ǎǭˇʸǒ Chilli & lime

If you can only get unpeeled prawns, buy 1.2kg and peel and devein them.

PIRI PIRI PRAWN PARCELS SmartPoints VALUE PER SERVE 8 SERVES 4 | PREP 25 mins + 20 mins

marinating | COOKING TIME 15 mins

O

O O O

O

1 x quantity Chilli & lime marinade (see p72) 600g peeled green prawns, deveined (See Cook’s Notes) ¾ cup (150g) basmati rice 3 green shallots, thinly sliced 2 celery sticks, thinly sliced 2 x 125g cans corn kernels, rinsed, drained 1 tbs apple cider vinegar 12 butter lettuce leaves

1 Pour marinade into a large bowl and add prawns. Toss to coat, then cover and refrigerate for 10-20 minutes (no longer or lime juice may start to “cook” the prawns). 2 Meanwhile, cook rice in a large saucepan of boiling salted water for 10 minutes or until tender. Drain well, then transfer to a large bowl and cool, turning occasionally with a large metal spoon to release heat. 3 Add green shallot, celery and corn to rice. Season and drizzle with vinegar. Toss to combine. 4 Preheat a large frying pan, chargrill or barbecue on medium-high. Drain prawns from marinade. Cook prawns (in batches if in a frying pan – don’t overcrowd) for 3-4 minutes, turning once, until golden brown. Serve with rice salad in lettuce leaves to make little parcels. THIS RECIPE IS Gluten Free; Lactose Free. >

O Filling & Healthy foods are marked with a green circle. These foods help fill you up and keep you healthy.

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BEST DRESSED

ROAST PORK FILLET SmartPoints VALUE PER SERVE 4 | SERVES 4 | PREP 20 mins + 1 hr marinating COOKING TIME 30 mins

O O O O

Orange & rosemary

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1 x quantity Orange & rosemary marinade (see p72) 2 x 300g lean pork fillet, fat trimmed 2 x 200g desiree potatoes, cut into 3mm slices 2 medium zucchini, cut into batons 200g green beans, trimmed

1 Pour marinade into a shallow dish large enough to hold the pork in a single layer. Add pork to marinade and turn to coat. Cover and refrigerate for 1 hour or up to 8 hours, turning occasionally. Remove from fridge 15 minutes before cooking. 2 Preheat oven to 200°C. Lightly spray a large oven tray with oil and arrange potato slices in a single layer (they can overlap slightly). Lightly spray with oil and sprinkle with salt. Bake for 30 minutes or until golden brown.

3 Meanwhile, drain pork from marinade and reserve marinade. Heat a large frying pan over medium-high heat and cook the pork for 5 minutes, turning often, until evenly browned. Transfer to a small roasting pan and reserve frying pan. Bake pork for 15 minutes. 4 Remove pork from oven and cover loosely with foil. Set aside for 5 minutes to rest. Return frying pan to medium heat and add reserved marinade and any juices from the roasting pan. Bring to the boil and cook for 2 minutes or until reduced and thickened. 5 Meanwhile, steam the zucchini and beans over a saucepan of boiling water for 3-4 minutes or until just tender. 6 Slice pork and serve with vegetables. Drizzle over cooked marinade. THIS RECIPE IS Gluten Free; Lactose Free. #

O Filling & Healthy foods are marked with a green circle. These foods help fill you up and keep you healthy.


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COOKING SCHOOL

POACHED CHICKEN SENIOR FOOD EDITOR LUCY KELLY TEACHES YOU HOW TO GET PERFECT POACHED CHICKEN EVERY TIME.

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O Filling & Healthy foods are marked with a green circle. These foods help fill you up and keep you healthy.


COOKING SCHOOL

POACHED CHICKEN SmartPoints VALUE PER SERVE 2 SERVES 4

| PREP 5 mins

COOKING TIME 10 mins + 5 mins standing

O 2 x 250g skinless chicken breast fillets, fat trimmed 1L (4 cups) salt-reduced chicken stock O 1 brown onion, sliced O 3 sprigs fresh thyme O Âź tsp whole black peppercorns

POACHED CHICKEN WITH PUY LENTILS, ZUCCHINI & ASPARAGUS SmartPoints VALUE PER SERVE 10 SERVES 4

| PREP 30 mins

STEP 1

STEP 2

Place chicken in a medium saucepan with stock, onion, thyme and peppercorns. Heat over medium heat and bring to a simmer.

Reduce heat until barely simmering, and poach, turning occasionally, for 10 minutes or until just cooked through. LUCY SAYS If the stock boils, the chicken can cook too fast and become tough and chewy.

STEP 3

STEP 4

COOKING TIME 20 mins

Recipes Kathy Knudsen Photography Vanessa Levis Styling Annette Forrest Food preparation Sarah Mayoh

O 200g puy lentils O 1 bay leaf O 2 bunches asparagus, diagonally sliced 2 tbs Dijon mustard 2 tbs olive oil Âź cup (60ml) white balsamic vinegar O 2 zucchini, peeled into ribbons O 1 quantity poached chicken breast Âź cup (25g) walnuts, toasted, coarsely chopped

1 Add lentils and bay leaf to a medium saucepan of boiling water. Reduce heat and simmer, covered, for 20 minutes or until softened. Drain well and spread onto a baking tray to cool slightly. 2 Cook asparagus in a medium saucepan of boiling salted water for 2-3 minutes or until just tender. Drain. Refresh under cold water. Pat dry with paper towel. 3 Whisk mustard, oil and vinegar in a bowl until combined. Season. Mix zucchini, asparagus, lentils and half the dressing in a bowl. Divide among serving plates. Top with chicken, remaining dressing and walnuts. THIS RECIPE IS Gluten Free; Mediterranean.

Remove saucepan from heat and leave chicken in stock to rest for 5 minutes. Using tongs, transfer chicken to a plate and pat dry with paper towel to remove excess moisture. LUCY SAYS Resting the chicken lets it continue to cook slowly.

Set chicken aside to cool slightly before coarsely shredding. #

ǂ˂˂NJŀǹƞ˂ˇʸǒ Puy lentils are sometimes called dark green lentils or French-style lentils and hold their shape well during cooking. If unavailable, use brown lentils. The SmartPoints value remains the same.

HAVE YOU FOLLOWED OUR RECIPES? SHARE YOUR PLATE WITH US ON FACEBOOK

WW TO

COOK

Want to master a cooking skill? Ask us at weightwatchers@ bauer-media.com.au

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FOOD FOCUS

1

Seafood in coconut turmeric broth

Ľ

Ľ

COMBINE THESE

Coconut milk 2 WAYS

SEAFOOD IN COCONUT TURMERIC BROTH

SmartPoints VALUE PER SERVE 8 | SERVES 4 PREP 20 mins | COOKING TIME 10 mins

O O O O O O O O O

1 tbs vegetable oil 1 brown onion, finely chopped 2 tsp finely grated ginger 1 birdseye chilli, finely chopped 1 tsp ground turmeric 3 cups (750ml) salt-reduced vegetable stock 500g butternut pumpkin, peeled, cut into 1.5cm cubes 2 x 165ml cans light coconut milk 1 bunch asparagus, cut into 3cm pieces 500g mixed seafood (peeled prawns and diced white fish) 3 tsp fish sauce 1 bunch baby bok choy, each cut into quarters ½ cup fresh coriander leaves

1 Heat oil in a large saucepan over medium heat. Cook onion for 3-4 minutes or until soft but not coloured. Add ginger, chilli and turmeric and cook, stirring, for 1 minute. 2 Add stock and bring to the boil. Add pumpkin and cook, covered, for 5 minutes. Add coconut milk, asparagus and seafood. Bring to a simmer. Season with fish sauce and add bok choy. 3 Divide between serving bowls and top with coriander. THIS RECIPE IS Gluten Free; Lactose Free.

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2

Coconut mango ice blocks

Use light coconut milk for a creamy main meal or a lip-smacking icy treat. Yum!

COCONUT MANGO ICE BLOCKS SmartPoints VALUE PER SERVE 1 | SERVES 6 PREP 15 mins + 8 hrs freezing

O 3 mangoes O 4 passionfruit O 2 tsp finely grated lime rind 165ml can light coconut milk

1 Cut cheeks from mangoes and scoop out flesh. Scoop passionfruit pulp into a sieve over a bowl and scrape with a spoon to extract juice. Reserve seeds. 2 In a food processor, process mango and passionfruit juice until smooth. Add lime rind and coconut milk and process. Transfer to a jug and stir in 1 tbs passionfruit seeds. 3 Pour into six ½-cup (125ml) capacity ice-block moulds. Add a stick to each and freeze for 8 hours or until firm. THIS RECIPE IS Gluten Free; Lactose Free. #

O Filling & Healthy foods are marked with a green circle. These foods help fill you up and keep you healthy.

Recipes Tracy Rutherford Photography Vanessa Levis Styling Annette Forrest Food preparation Sarah Mayoh

COOK THESE


NEW COOKBOOK! N

othing beats fresh food for flavour and nutrition. Vegies are crunchier, meals are healthier and – best of all – cooking is quicker! Inside you’ll find 70 delicious recipes the whole family will love – from chicken schnitzels and barbecued prawns to pasta bakes and main-meal salads. Make a fresh start with your meals today!

ON SALE NOW

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UR WAIST!

RRP AU$15.95/NZ$17.50 FROM SUPERMARKETS, NEWSAGENCIES OR MAGSHOP.COM.AU

OR SHOP.WEIGHTWATCHERS.COM.AU


FR RESH, TASTY, VERY TEMPTING, NG AN ND READY IN 25 MINUTES OR LESS!

Use a mandolin or vegetable peeler to slice the cucumber lengthways into thin ribbons and the beetroot into thin slices, then use a knife to cut the beetroot into matchsticks.

SMOKED SALMON ON RYE WITH PICKLED VEGETABLES SmartPoints VALUE PER SERVE 6 S

SERVES 4 PREP 15 mins

1 Stir 1 tsp stevia into 1½ tbs white wine vinegar in a small bowl until stevia is dissolved. 2 Thinly slice

2 Lebanese cucumbers and cut O 1 medium fresh beetroot into matchsticks. Place in separate wls. Divide vinegar mixture between beetroot and cucumber and mix well. 3 Spread O 4 x 42g slices dark rye bread with ½ medium avocado, coarsely mashed. Divide 400g smoked salmon among the bread slices. 4 Arrange pickled cucumber and beetroot on top of the salmon. Top with 1 tbs extra-light sour cream. Season with pepper. SERVE WITH a 0 SmartPoints value salad of baby rocket leaves.

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O Filling & Healthy foods are marked with a green circle. These foods help fill you up and keep you healthy.

Recipes Kathy Knudsen Photography Andy Lewis Styling Marie-Hélène Clauzon Food preparation Tracy Rutherford

FOOD in a FLASH ǂ˂˂NJŀDZƾ Ǎǭˇʸǒ


15-MINUTE SALMON ON RY 20-MINUTE LAMB CUTLETS BARBECUED LAMB CUTLETS WITH HONEY MUSTARD GLAZE SmartPoints VALUE PER SERVE 9

SERVES 4 PREP 10 mins COOKING TIME 10 mins

1 Combine 1 tbs Dijon mustard, 1 tbs honey and 2 tsp white wine vinegar in a small bowl. 2 Preheat a chargrill or barbecue on high. Cook 12 x 50g lean French-trimmed lamb cutlets for 2 minutes each side or until cooked to your liking, brushing with half the mustard mixture close to the end of cooking. 3 Meanwhile, prepare 250g pkt microwave brown rice following packet instructions. Stir O 2 cups baby spinach leaves, finely shredded, through the hot rice until wilted. 4 Divide rice among serving plates. Top with cutlets and drizzle ith the remaining mustard mixture. SERVE WITH a 0 SmartPoints value salad of O quartered cherry atoes and mixed salad leaves. THI RECIPE IS Gluten Free; Lactose Free. > weightwatchers.com/au

85


PEPPERED BEEF WITH PANZANELLA SmartPoints VALUE PER SERVE 8

SERVES 4 PREP 10 mins COOKING TIME 15 mins

1 Preheat oven to 180°C. Tear 200g multigrain sourdough into 2cm chunks and place on a baking tray. Lightly spray with oil and bake for 15 minutes or until crisp. 2 Meanwhile, lightly spray a chargrill or barbecue with oil and preheat on high. Coat O 750g rump steak, fat trimmed, with cracked black pepper. Cook for 3-4 minutes each side or until cooked to your liking. Transfer to a plate, cover with foil and set aside for 5 minutes to rest. 3 Combine O 350g mixed cherry tomatoes, chopped O ½ red onion, thinly sliced O 2 Lebanese cucumbers, chopped, and O 1 cup fresh basil leaves. 4 Drizzle with 2 tbs red wine vinegar, 1 tbs olive oil and season. Stand for 5 minutes. Add bread and toss well. Top salad with sliced peppered beef. THIS RECIPE IS Lactose Free.

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25-MINUTE PEPPERED BEEF 15-MINUTE RICE PAPER ROLLS

ASIAN SLAW RICE PAPER ROLLS A martPoints VALUE PER SERVE 9

SERVES 4 PREP 15 mins

1S Slice 1 avocado into 16 slices. 2 Peel and devein O 16 large cooked prawns, then cut in half gthways. 3 Combine O 300g kaleslaw with O ¼ cup chopped fresh coriander and ¼ cup Oriental Frie ed Noodle Salad Dressing. 4 Soak 1 x 16cm rice paper sheet in a bowl of warm water for 10-20 seconds or until softened. Place on a clean tea towel to absorb excess water. Place ⅛ of the slaw towards one end of the rice paper. Top with 2 prawn pieces and 2 avocado slices. Fold over 2 opposite edges o f rice paper. Roll to enclose filling. Cover with a damp cloth. 5 Repeat with 7 more rice paper sheets and remaining filling ingredients. Sprinkle with 2 tbs chopped peanuts. SERVE WITH 0 SmartPoints value Light Thai Sweet Chilli Sauce mixed with 1 tbs tamari. THIS RECIPE IS Gluten Free; Lactose Free. #

O Filling & Healthy foods are marked with a green circle. These foods help fill you up and keep you healthy.

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PL ATE S

SU M M

R E

Make it Fresh is on sale in retail and WW meetings on January 2, 2017.

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FROM THE COOKBOOKS

Here’s an exclusive first look at our new cookbook, Make it Fresh! Try these great recipes for a twist on your BBQ classics and a delicious no-cook fish dish. KINGFISH CARPACCIO WITH ORANGE, DILL & CAPERS SmartPoints VALUE PER SERVE 3 SERVES 4

| PREP 15 mins

O 2 oranges, segmented (see Tip) 1 tbs baby capers

O 1 small baby fennel bulb, shaved O 1 tbs chopped fresh dill O 500g sashimi-grade kingfish (see Note) 1 tbs extra-virgin olive oil

1 Combine orange segments, capers, fennel and dill in a bowl. Toss to combine. 2 Thinly slice kingfish and place on 4 plates. Drizzle with oil and top with orange mixture. Sprinkle with salt and pepper to serve. NOTE Sashimi-grade fish is very fresh and handled gently to maintain its quality. It’s available from fish markets and good quality fishmongers but must be eaten the day you buy it. NOTE You could also use sashimi-grade tuna or salmon. The recipe will be 3 SmartPoints value for tuna and 8 SmartPoints value for salmon. SERVE WITH 0 SmartPoints value mixed salad leaves drizzled with lemon juice, plus crusty wholegrain bread. Add 2 SmartPoints value for a 35g slice of bread per serve. T IP To segment an orange, use a sharp knife to cut the rind and pith from the orange. Holding the fruit over a bowl to catch any juice, cut the segments from between the membranes.

BARBECUED CHEESY CAPSICUMS SmartPoints VALUE PER SERVE 7 | SERVES 4 | PREP 15 mins COOKING TIME 30 mins

O 60g Hans 98% Fat Free Short Cut Bacon, chopped

O 4 medium (about 200g each) red capsicums

O ½ cup (80g) frozen corn kernels, thawed

⅓ cup (40g) 50% less fat grated tasty cheese 2 tbs finely chopped fresh chives 8 eggs, lightly beaten ½ tsp ground paprika 60g watercress sprigs 1 tbs white balsamic vinegar 1 tbs extra-virgin olive oil O Fresh chives, chopped, to serve

O O O O

1 Preheat a hooded barbecue on medium (see Tip). Lightly spray a small non-stick frying pan with oil and heat on medium-high. Cook bacon, stirring, for 3-4 minutes or until browned and crisp. Transfer to a large bowl. Cool.

O Filling & Healthy foods are marked with a green circle. These foods help fill you up and keep you healthy.

2 Cut capsicums in half lengthways. Remove and discard core and seeds. Place on a tray (see Note). Add corn, cheese and chives to bacon and mix well. Divide bacon mixture among capsicum halves. 3 Pour egg into capsicum halves. Sprinkle with paprika. Turn off burners under barbecue flat plate, leaving grill side on. Place capsicum halves on flat plate and cook, with hood closed, for 25-30 minutes or until egg has set. Sprinkle with extra chive and serve with watercress, drizzled with vinegar and oil. NOTE Cut a sliver off the base of capsicum halves if they don’t sit flat. SERVE WI TH Crusty wholegrain bread. Add 2 SmartPoints value for a 35g slice per serve. T IP If you don’t have a hooded barbecue, you can bake capsicum in an oven preheated to 200°C. #

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Trending now...

Miso With Japanese miso popping up in recipes and in supermarkets now’s the ideal time to add this probiotic-packed fermented soybean paste to your shopping list. Try it in this delish ďŹ sh dish.

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Recipes Kathy Knudsen Photography Andy Lewis Styling Marie-Hélène Clauzon Food preparation Tracy Rutherford

IN THE SPOTLIGHT

ǂ˂˂NJŀDZ Ǎǭˇʸǒ

MISO SALMON WITH CRISP SKIN SmartPoints VALUE PER SERVE 9 | SERVES 4 | PREP 25 mins | COOKING TIME 10 mins 1 tbs white miso paste

O 1½ tsp grated fresh ginger 1 tbs cooking sake 4 x 120g salmon fillets, skin on 2 tbs sesame seeds O 2 Lebanese cucumbers, cut into thin ribbons O 1 bunch (8) red radishes, thinly sliced 2 tsp sesame oil 1 tbs mirin 2 tbs rice wine vinegar O ¼ cup fresh coriander leaves

1 Combine miso paste, 1 tsp of ginger and sake in a small bowl. Place salmon, skin-side down on a plate and sesame seeds on another plate. Spread miso mixture on top of salmon. Dip miso side of salmon into sesame seeds to coat. 2 Heat a large non-stick frying pan over medium heat. Spray with oil. Cook salmon, sesame-seed side down first, for 2-3 minutes each side, or until cooked to your liking, and sesame seeds are golden brown and skin is

O Filling & Healthy foods are marked with a green circle. These foods help fill you up and keep you healthy.

We used Hikari White Miso Paste (from Coles) as it is made with rice and is gluten free. Some pastes are made with grains, so always check labels for GF status.

crisp (cooking time will depend on the thickness of the salmon fillets). 3 Combine cucumber, radish, sesame oil, mirin, vinegar and remaining ginger in a large bowl. Gently toss to combine. Divide among serving plates. Top with salmon and coriander. SERVE WI TH steamed black rice. Add 4 SmartPoints value per ½ cup (85g) serve. THIS RECIPE IS Gluten Free (see Cook’s Notes); Lactose Free. #

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FAIR DINKUM DESSERT

TREAT YOURSELF TO THIS TWIST ON THE AUSSIE CLASSIC. LAMINGTON SLIC CE

DAY

O 125g frozen raspberries, thawed h d 1 tbs white chia seeds O 6 eggs ¾ tsp vanilla extract 2 tsp granulated stevia, plus ½ cup (100g) for sponge and 2 tsp for ricotta filling ½ cup (75g) self-raising flour ⅓ cup (50g) cornflour ⅓ cup (50g) plain flour 200g reduced-fat fresh ricotta 1 cup (160g) icing sugar mixture 2 tbs cocoa powder, sifted O 2 tbs skim milk ½ cup (75g) shredded coconut

1 Preheat oven to 180°C. Lightly spray two 20cm x 30cm lamington tins with oil. Line tins with baking paper, allowing it to hang over 2 long sides. Coarsely mash raspberries in a sieve over a bowl to discard seeds. Stir chia seeds and 2 tsp stevia through pulp and set aside. 2 Using electric beaters, beat eggs and ½ tsp vanilla in a large bowl for 5 minutes or until thick and pale and mixture doubles in size. Gradually add ½ cup (100g) stevia and beat for 1 minute. Do not over-beat or the eggs will deflate. Sift flours 3 times onto baking paper (so none is lost). Gently fold flour mixture through egg mixture. Spread mixture into prepared tins and bake for 15 minutes or until lightly browned and springy to touch. Set aside in tins for 5 minutes before turning onto a wire rack to cool. While sponge is cooling, make cream.

3 Using a food processor, process ricotta, remaining ¼ tsp vanilla and remaining 2 tsp stevia until smooth. Cover and refrigerate until required. 4 To assemble lamington slice, lightly spray a 20cm x 30cm lamington tin with oil. Line tin with baking paper, allowing it to hang over the 2 long sides. Place one sponge in base of tin, spread with ricotta mixture. Dollop small spoonfuls of raspberry chia mixture over ricotta and gently spread in a thin layer (this helps keep layers separate). Invert remaining sponge on top. Cover with a sheet of baking paper and place another tin on top weighing down with 2-3 cans. Refrigerate for 1 hour. 5 Sift icing sugar and cocoa into a heatproof bowl and stir in milk. Stir over a pan of simmering water until icing is warm. Spread over top of sponge and sprinkle with coconut. Allow to set. SERVE WITH 0 SmartPoints value fresh fruit, such as strawberries or sliced stone fruit. #

ǂ˂˂NJŀDZ Ǎǭˇʸǒ

Use a balloon whisk to fold flour into egg mixture. Lamington slice can be made a day ahead and stored in the fridge. Unfilled sponge can be frozen for several weeks.

O Filling & Healthy foods are marked with a green circle. These foods help fill you up and keep you healthy.

weightwatchers.com/au

Recipe Kathy Knudsen Photography Andy Lewis Styling Marie-Hélène Clauzon Food preparation Tracy Rutherford

SmartPoints VALUE PER SERVEE 5 | SERVES 20 | PREP 40 mins | COOKING TIME 20 mins + cooling & chilling

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TUESDAY

M WE’VE TAKEN THE THINKING OUT OF YOUR WEEK SO YOU CAN ENJOY HEALTHY, DELICIOUS FOOD AT EVERY MEAL.

MENU plan 94

BREAKFAST

BREAKFAST

PINEAPPLE & DATE ALL-BRAN

POACHED EGG WITH AVOCADO

SmartPoints value per serve 6

& CORN SALSA

Serve O 40g All-Bran with O ½ cup (125ml) skim milk O ½ cup diced fresh pineapple and 2 chopped fresh dates.

LUNCH THAI BEEF SALAD

SmartPoints value per serve 8

Combine O ½ cup frozen thawed corn, ¼ medium finely chopped avocado O 2 tbs chopped fresh coriander and O 2 tsp lime juice. Top with O 2 poached eggs.

LUNCH

SmartPoints value per serve 8 Cook 50g rice vermicelli noodles following packet instructions. Drain and cool under cold water. Drain well and use scissors to cut into 5cm lengths. Toss through 100g thinly sliced deli rare roast beef O 125g halved cherry tomatoes O 100g cooked green beans O ¼ thinly sliced red onion and O ¼ cup each fresh mint and coriander leaves. Drizzle with 1 tbs fish sauce mixed with O 1 tbs lime juice, 2 tsp brown sugar and 1-2 tsp sambal oelek.

Combine O 50g mixed leaves with 100g thinly sliced torn smoked salmon O 1 x 35g toasted, torn slice dark rye bread O 100g sliced strawberries O 100g cooked sliced green beans and O 2 tbs torn fresh basil in a large bowl. Drizzle with 2 tsp balsamic vinegar and 1 tsp extra-virgin olive oil and season well with pepper. Toss to coat.

DINNER

DINNER

BEETROOT, GOAT’S CHEESE

ROCKET PESTO PASTA P65

& FREEKEH SALAD P64

SmartPoints value per serve 9

SmartPoints value per serve 10

SNACKS

SMOKED SALMON & STRAWBERRY SALAD

SmartPoints value per serve 5

SNACKS SmartPoints value per serve 0

SmartPoints value per serve 0

O 1 chopped pear with O ¼ cup blueberries.

SmartPoints value per serve 3 ¼ medium avocado drizzled with a 1 tsp chipotle sauce. SmartPoints value per serve 3 O Capsicum sticks with 2 tbs hummus.

SmartPoints value per serve 1

O 6 lychees.

O 50g cooked smoked

skinless chicken breast with O ½ sliced apple. SmartPoints value per serve 4 O 200g no-fat Greek-style natural yoghurt with O 1 chopped banana and O ¼ tsp ground cinnamon.


MENU PLANNER

BREAKFAST

BREAKFAST

PEACH & BERRY CRUNCHY FRUIT

MANGO & RASPBERRY WEET-BIX

BEANS ON TOAST

SALAD WITH YOGHURT

WITH ALMOND MILK

SmartPoints value per serve 6

SmartPoints value per serve 7

SmartPoints value per serve 5 Serve O 130g can Weight Watchers Baked Beans in Tomato Sauce, warmed, on 1 x 40g slice toasted wholegrain bread with O 2 slices Hans 98% Fat Free Short Cut Bacon, cooked.

Serve O 1 sliced peach with O ½ cup mixed berries (chopped if strawberries) and ½ cup (140g) no-fat no-added-sugar vanilla yoghurt. Sprinkle over 2 tsp pepitas, 15g toasted slivered almonds and 1 tsp chia seeds.

LUNCH EGG & VEGIE BAGUETTE

Recipes Lucy Nunes Photography Vanessa Levis Styling Annette Forrest Food preparation Sarah Mayoh

FRIDAY

THURSDAY

WEDNESDAY BREAKFAST

SmartPoints value per serve 9 Combine O ¼ cup (60g) Weight Watchers Cottage Cheese with O 2 tsp each chopped fresh tarragon and chives. Split open ¼ baguette (without cutting all the way through) and spread cheese mixture inside. Fill with O 1 sliced hard-boiled egg O ½ grated carrot O ½ sliced Lebanese cucumber and O 2 sliced radish.

DINNER SPICY LAMB KOFTA P66

SmartPoints value per serve 11

SNACKS SmartPoints value per serve 0

O Small radishes sprinkled with a little salt. SmartPoints value per serve 2 O 1 hard-boiled egg sprinkled with O smoked paprika. SmartPoints value per serve 2 O ½ (80g) cooked corn cob sprinkled with 1 tsp O sumac.

Serve 3 Weet-Bix biscuits with O ¾ cup (180ml) almond milk O ½ chopped mango and O ⅓ cup raspberries.

LUNCH PROSCIUTTO & PEACH TOASTIE

LUNCH

SmartPoints value per serve 10

CHICKEN & ASPARAGUS PASTA SALAD

Sandwich O a handful baby rocket leaves, 50g fat-trimmed prosciutto O 1 sliced peach and 2 tbs grated reduced-fat mozzarella between 2 x 35g slices wholegrain sourdough bread. Season. Cook in a preheated sandwich press for 2-3 minutes or until toasted and cheese starts to melt. Serve with a salad of O sliced tomato and O baby rocket drizzled with balsamic vinegar.

DINNER

SmartPoints value per serve 8 Combine O 1 cup cooked wholemeal short pasta with O 100g skinless shredded grilled lean chicken breast O 2 cups baby spinach leaves O 1 bunch cooked asparagus, chopped O 100g halved cherry tomatoes O 2 tsp lemon juice and 1 tsp extra-virgin olive oil. Season and toss to combine.

DINNER SWEET & SOUR PORK P68

SmartPoints value per serve 8

SmartPoints value per serve 9 (includes serve of rice)

SNACKS

SNACKS

SmartPoints value per serve 0

SmartPoints value per serve 0

FISH TACOS P67

O 3 apricots.

SmartPoints value per serve 1

Cooked O asparagus with 50g smoked salmon. SmartPoints value per serve 3 5 slices 97% fat-free deli ham with 1 x 15g light Jarlsberg cheese and O cherry tomatoes.

O Sliced rockmelon drizzled with O fresh passionfruit. SmartPoints value per serve 1 2 Corn Thins crackers topped with O sliced tomato and O torn fresh basil. SmartPoints value per serve 3 2 slices (30g) light Jarlsberg cheese. SmartPoints value per serve 0 O Vegetable sticks (carrot, celery, capsicum, asparagus) with ⅓ cup (95g) light tzatziki. #

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IT WAS ONLY A FEW KILOS, BUT WW SENIOR FOOD EDITOR LUCY KELLY COULDN’T GET THEM TO BUDGE. AFTER AN INITIAL FALSE START, LUCY JOINED THE PROGRAM FOR A SECOND TIME AND LOST 7KG IN SIX WEEKS. SHE HAS MAINTAINED FOR MORE THAN 15 YEARS.

OUR LOVELY LUCE! 96

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Words Jillian Lewis Photography Joshua Morris Styling Jessica Pecoraro Hair & makeup Kristyan Low.


HEALTH MISSION

ood has always been my passion and I’ve worked as a food editor for many years. When my four children were young I worked from home so I could have more time with them. I did a lot of recipe developing, editing, cooking for photo shoots and styling recipes at home. My trigger moment was getting on the scales and realising how much weight I’d gained from tasting all the yummy food I was preparing! It became apparent that I needed a plan to keep my weight in check or it would quickly get out of hand. My mum and sister were WW members, so I decided to join, too. To me, WW is the only weight-loss company that teaches you how to make changes so you can lose the weight healthily. As I love cooking and wanted to be in charge of what I ate, WW was a perfect fit. The first time I signed up, I lost the weight but I didn’t do the maintenance part of the Program – huge mistake! The weight crept back on. So, I signed up again.

Tiny changes add up After I became a member I realised how many little bad habits I had that were driving the scales up; things like munching on a packet of chips as I did the supermarket shopping. I realised I needed to cut back on my wine (sadly!) and halve my portion sizes. Instead of two pieces of toast, I’d have one. I switched to wholegrain bread instead of wholemeal, and I swapped white rice for brown or basmati. I also started preparing leaner cuts of protein – French-trimmed lamb cutlets or back strap, sirloin or rump steak, chicken breasts, pork and fish fillets. For lunch, I steered clear of sandwiches or sushi (and still do) and go for big salads or a soup. My breakfast is much healthier now, too – fruit, yoghurt, nuts and seeds or eggs and vegies on toast. Once I reached Goal the second time I was diligent about tracking for six weeks - in fact, I tracked for 10 more years.

FEEL & FIT matter too For my personal journey, the FEEL pillar is the most important of the three (FOOD, FIT & FEEL). It’s the one that gives me the motivation to stay healthy. I want to feel good in my own skin, be energetic, get plenty of sleep, reduce my stress and find time to relax. Looking after myself helps me achieve all of those things. Preventative health is also important to me – my family has a long history of heart disease and cancer. I know that eating less red meat and more fruit and vegetables gives me the best chance to ward off chronic disease. The FIT pillar has become a big part of my life. I have always been active but before I joined WW it was only a few times a week. Over time I’ve added various kinds of workouts – cycling, HIIT, yoga and

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Mykitchenstaples I always keep these items in my fridge and pantry for healthy, balanced mad-dash meals.

EGGS – Perfect for a quick omelette with vegetables: breakfast, lunch or dinner. BREAD – One of my favourites is Helga’s Gluten-Free Sunflower & Red Quinoa. I also keep a loaf of artisan bread in the freezer to have with a bowl of soup. SALADS – Tossing a salad together is much healthier than relying on takeaway. PASTA SAUCE – I make zoodles using zucchini and add a Barilla pasta sauce. HERBS & SPICES – My pantry is full of them, so there’s no excuse for a boring meal.


My new favourite recipe

This recipe from the new WW Make It Fresh cookbook is fabulous for summer.

MOROCCAN-SPICED SNAPPER WITH SHREDDED SALAD SmartPoints VALUE PER SERVE 4 | SERVES 4

PREP 20 mins | COOKING TIME 10 mins

O 4 x 400g whole snapper, cleaned 1 tbs Moroccan seasoning

O 3 tsp finely grated fresh ginger O 2 garlic cloves, crushed

Thankful for my job

1 tbs extra-virgin olive oil 1 large carrot, shredded ½ (200g) kohlrabi, shredded ½ red onion, thinly sliced ¼ cup fresh coriander leaves 2 tbs fresh orange juice O 2 tbs lemon juice

In 2006, when I had been at Goal for more than four years, I started working at WW. I was still tracking regularly and being on the Program gave me a deeper insight into the needs of our members. When it comes to work, our members are always at the top of my mind. I’m always asking myself, ‘Would this help me as a member?’ Or, ‘Would this be annoying?’. I think our members want quick, easy, healthy meals with ingredients that are readily available. As much as I love cooking an elaborate meal, I also know what it’s like to have children, hold down a job and still have to put dinner on the table. Preparing a weeknight meal can’t be a long, drawn-out event. I’ve had other pressures in my life since losing weight. In 2012 my son Louis was diagnosed with an aggressive brain tumour and he passed away very suddenly after four and a half months. He was only 19 years old. It was devastating. I did a lot of fundraising for the Cure Brain Cancer Foundation, but I couldn’t shake the sadness. I was severely depressed and starting therapy in early 2016 has helped me come to terms with the pain of losing Louis and to find some peace in my life. Working at WW has, in a sense, been my saviour. It has kept me busy and I’ve had a positive mission to focus on – I love my job and helping others. I enjoy creating delicious healthy meals for our members. It’s a privilege to be just a small part of so many people’s lives. #

1 Preheat a hooded barbecue over medium heat (see note). Using a sharp knife, make 3 shallow cuts across thickest part of fish on both sides. Combine Moroccan seasoning, ginger, garlic and half the oil in a small bowl. Rub spice mixture over fish and into cuts. Cut 4 sheets of baking paper and 4 sheets of foil large enough to wrap fish. Top each piece of foil with a piece of baking paper. Place fish on paper and fold both layers to make a parcel, pinching edges to seal. 2 Place parcels onto barbecue flat plate and cook, with hood down, for 5 minutes each side or until cooked through. 3 Meanwhile, combine carrot, kohlrabi, onion and coriander in a large bowl. Drizzle with combined juices and remaining oil and toss to combine. Serve salad with fish. NOTE If you don’t have a hooded barbecue you can bake the fish in an oven preheated to 200°C. SERVE WI TH couscous. Add 3 SmartPoints value for ½ cup (80g) cooked couscous (made with water) per serve. T IP You can use 2 cups (160g) shredded white (savoy) cabbage instead of kohlrabi. The SmartPoints value remains the same. For gluten free, serve rice instead of couscous.

O O O O

Zumba. On the weekends my husband and I go for long walks, so I’m active every day now and I can really feel the benefits.

LUCY KELLY AGE 57 HEIGHT 170cm START WEIGHT 67kg WEIGHT NOW 60kg WEIGHT LOST 7kg TIME TAKEN 6 weeks HOW Group Coaching in Mosman, NSW.

O Filling & Healthy foods are marked with a green circle. These foods help fill you up and keep you healthy.

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Strengthen your legs and glutes with these squat variations.

WEEK

1 2 3 4

Words Martha Lourey-Bird Photography Pablo Martin Hair & makeup Sam Powell

MON

Modified squat

Traditional squat

Weighted squat

Bosu squat

Stand with feet shoulderwidth apart and lean your back flat against a wall or balance an exercise ball between your lower back and the wall. Bend your knees and lower into a sitting position, keeping your weight even through your heels and knees. Squeeze your glutes as you come back up to stand.

Stand with feet hip-width apart and facing forward. With the weight in your heels, bend your knees and sit back as if into a chair. Keep your back straight as you lower down, and reach your arms in front of you to maintain balance. Press into your heels and squeeze your glutes as you stand back up.

In the traditional start position, hold a weighted object in your hands with your arms crossed over your chest. Bend your knees and keep the weight close to your body as you sit into the squat. Press into your heels and stand back up.

Place a Bosu ball** on the floor, soft side down. Stand on the ball, keeping your feet facing forward on the outer edges. Stand tall, then slowly bend your knees. Extend your arms in front of you to help maintain balance as you sit into a squat. Keep your heels down and squeeze the muscles in your lower body as you stand up.

1-3 SETS x

1-3 SETS x

1-3 SETS x

1-3 SETS x

SQUATS 30 SECONDS*

SQUATS 30 SECONDS

SQUATS 30 SECONDS

SQUATS 30 SECONDS

1-3 SETS x

1-3 SETS x

1-3 SETS x

1-3 SETS x

SQUATS 30 SECONDS

SQUATS 30 SECONDS

TUE

SQUATS 30 SECONDS

WED

2-4 SETS x

2-4 SETS x

2-4 SETS x

2-4 SETS x

SQUATS 45 SECONDS

SQUATS 45 SECONDS

SQUATS 45 SECONDS

SQUATS 45 SECONDS

THU

2-4 SETS x

2-4 SETS x

2-4 SETS x

2-4 SETS x

SQUATS 45 SECONDS

SQUATS 45 SECONDS

SQUATS 45 SECONDS

SQUATS 45 SECONDS

FRI

REST DAY

REST DAY

REST DAY

REST DAY

SAT

3-5 SETS x

3-5 SETS x

3-5 SETS x

3-5 SETS x

SQUATS 60 SECONDS

SQUATS 60 SECONDS

SQUATS 60 SECONDS

SQUATS 60 SECONDS

SUN

3-5 SETS x

3-5 SETS x

3-5 SETS x

3-5 SETS x

SQUATS 60 SECONDS

SQUATS 60 SECONDS

SQUATS 60 SECONDS

SQUATS 60 SECONDS

SQUATS 30 SECONDS

fit & strong

YOUR 4-WEEK SQUAT CHALLENGE

* “Squats 30 seconds” means do as many squats as you can in that amount of time. Be sure to warm up before and stretch after each workout. **If you don’t have access to a Bosu ball, you can repeat week 3 using a heavier object. As always, check with your doctor before starting any new workout routine, and always stretch before and after your workout. If week 1 is too easy, skip to week 2. That said, if you feel you’re not ready to move on, repeat a day or a week. weightwatchers.com/au

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Enter an event, mark it in your diary, train and conquer.#WWfit

YOUR 2017 FITNESS CALENDAR 102

NSW JANUARY 2017 AUSTRALIA DAY AQUATHON JANUARY 26 Wollongong Harbour 200m swim + 2km run, 400m swim + 3km run, 900m swim + 7km run aquathon.com.au THE BIG SWIM JANUARY 29 Palm Beach & Whale Beach 1km or 2.8km swim thebigswim.org.au

FEBRUARY 2017 SMH SUN RUN FEBRUARY 4 Dee Why Beach 7km or 10km run/walk sunruncoleclassic.com.au/ THE COLOR RUN NIGHT FEBRUARY 18 8pm The Domain, Art Gallery Road 5km run/walk thecolorrun.com.au

MARCH 2017

MAY 2017 THE SYDNEY MORNING HERALD HALF MARATHON Check out the relay option and join with a friend to run either 7km or 14km. MAY 21 College Street, Sydney 21.1km run smhhalfmarathon.com.au HUMPTY DUMPTY BALMORAL BURN MAY 28 Awaba Street, Balmoral, Sydney Fun day for the family – you can even take your pooch in the pet and owner race! It's 420m. Uphill! humpty.com.au

THE SYDNEY RELAY FOR LIFE

MARCH 11-12 King George Park, Rozelle 24-hour event, register with a team and do as many laps as you can in the time limit! cancercouncil.com.au

MUD MUSTER IN SHOALHAVEN

MARCH 18 Shoalhaven City Turf Club Get ready for a dirty weekend with your mates on a 5km or 10km mud run/ obstacle course. mudmuster.com.au

weightwatchers.com/nz

JULY 2017

APRIL 2017 COOGEE SLSC ISLAND CHALLENGE APRIL 9 Coogee Beach 800m swim for juniors, 1km or 2.4km swim for adults oceanswims.com

WINERY RUNNING FESTIVAL JULY 23

Hunter Valley Choose from a 5km winery wander, through to a 21km or 42km event. wineryrun.com

AUGUST 2017 CITY2SURF AUGUST 13 Hyde Park, Sydney Run or walk the iconic 14km to Bondi. city2surf.com.au

SEPTEMBER 2017 SYDNEY RUNNING FESTIVAL SEPTEMBER 17 Bradfield Park, Milsons Point Family-friendly 4km run, 9km, 21km and 42km. sydneyrunningfestival.com.au

OCTOBER 2017 SEVEN BRIDGES WALK OCTOBER TBC Sydney Harbour Start and stop at any of the seven villages on this 28km loop walk. 7bridgeswalk.com.au The Sydney Morning Herald Half Marathon

DOWNLOAD YOUR TRAINING PLAN Get fit with our walk to run training guide at weightwatchers. com/au/article/welcome walk run fitness plan or weight watchers.com/nz/fitness plan/walk to run

Mud Muster


FITNESS GOALS

VIC JANUARY 2017 TRIATHLON PINK & FUN RUN PINK JANUARY 15 Albert Park Distance ranges from 100m/3km/1km to 600m/18km/6km (swim/bike/run) in these all-female events. triathlonpink.com.au

MAY 2017 WINGS FOR LIFE WORLD RUN MAY 7 9pm Melbourne More than 100,000 people in 34 locations worldwide will race at the same time – day or night. Distances vary. wingsforlifeworldrun.com MOTHER'S DAY CLASSIC MAY 14 Alexandra Gardens 4km or 8km walk or run mothersdayclassic.com.au

MARCH 2017

COLOUR YA WORLD

MARCH 11 Bendigo 5km of fun! colouryaworld.com.au

BEACH BASH

MARCH 19 Catani Gardens, St Kilda 4km beachbash.com.au

Colour Ya World

AUGUST 2017

DE CASTELLA RUN FOR MENTAL HEALTH AUGUST 27 Kew Boulevard 5km, 10km or 15km run/walk decastellarun.com.au

Wings for Life World Run

SEPTEMBER 2017 YMCA FATHER'S DAY FUN RUN SEPTEMBER 3 The Tan, Melbourne 5km run/walk fathersdayfunrun.org.au FRANKSTON RELAY FOR LIFE SEPTEMBER 16-17 Ballam Park, Frankston fundraising.cancer.org.au >

YMCA Father's Day Fun Run

Compiled by Sara Ogden Photography iStock

APRIL 2017 OBSTASPLASH APRIL 1 Werribee Racecourse A 3-5km mixture of water and land inflatable activities for the family. obstasplash.com HERALD SUN/CITYLINK RUN FOR THE KIDS APRIL 9 Royal Botanic Gardens 5km or 16km run/walk runforthekids.com.au

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YOUR 2017 FITNESS CALENDAR 104

ACT BRUARY 2017

JULY 2017

THE COLOR RUN FEBRUARY 12 Commonwealth Park 5km run/walk thecolorrun.com.au RESOLUTION RUN SERIES FEBRUARY 19 (more dates available) Greenway Run 3km-42km to raise money for OzMen Foundations for men’s health. resolutionrunseries.com.au

MARCH 2017

OPERATION BLACKHAWK BATTLEFIELD CHALLENGE

MARCH 4-5 Paintball Sports, Canberra A realistic military-themed mud-run obstacle course event over 7km! (60 per cent of all participants are female, aged 30-45.) operationblackhawk.com

WESTON CREEK HALF MARATHON

MARCH 19 Black Mountain Peninsula 10km or 21km solo or relay westoncreekathletics.org.au

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SRI CHINMOY OFF-ROAD DUATHLON JULY 23 Black Mountain, Canberra Get in training for the 2km run/7km mountain bike ride/2.5km run, or the more challenging 3.3km run/ 23km mountain bike ride/7.5km run. au.srichinmoyraces.org Resolution Run Series

APRIL 2017 CANBERRA WALKING FESTIVAL APRIL 1-2 Barton, Canberra 5km, 10km or 14km walk aussiewalk.com.au YMCA WOMEN’S AND GIRLS’ JOGALONG APRIL 2 Canberra 1.6km, 3km or 6km road run canberra.ymca.org.au URBAN POLARIS APRIL 29 Old Bus Depot Market, Kingston Forming part of the Canberra & Region Heritage Festival and Australian Heritage Week, this seven-hour cycling event takes in sites throughout Canberra. urbanpolaris.com.au

SEPTEMBER 2017

CANBERRA TIMES FUN RUN SEPTEMBER 4 Yamba Drive, Garren 5km, 10km or 15km run or walk. canberratimesfunrun.com.au

Canberra Times Fun Run

DECEMBER 2017

THE GRAPEST 5KM RUN

ECEMBER 2 m, 5km or 10km - includes a m wine-tasting walk. est5krun.com.au


FITNESS GOALS

QLD JANUARY 2017 RESOLUTION RUN JANUARY 8 Maritime Museum, Brisbane Great way to honour your New Year's fitness resolution and raise funds for Multicap, high-needs disability support, in a 1km, 6km or 9km event active8change.com.au

FEBRUARY 2017

NOOSA SUMMER SWIM

FEBRUARY 11 Noosa Main Beach Swims ranging from 300m to 5km worldseriesswims.com.au

MARCH 2017

RACQ INTERNATIONAL WOMEN’S DAY FUN RUN

MARCH 5 South Bank, Brisbane 5km run supporting women with breast cancer womensdayfunrun.com.au

MAY 2017 MOTHER’S DAY CLASSIC MAY 14 South Bank, Brisbane 4.5km or 8km walk or run mothersdayclassic.com.au TOUGH MUDDER MAY 20-21 South East Queensland 18km-20km with 20+ obstacles toughmudder.com.au

MOOLOOLABA TWILIGHT RUN

MARCH 10 Mooloolaba Esplanade, Mooloolaba 5km run/walk ap.ironman.com

MOOLOOLABA MILE OCEAN SWIM MARCH 15 Mooloolaba Beach 800m, 1.6km or 3km worldseriesswims.com.au

Noosa Summer Swim

APRIL 2017

FUN RUN PINK APRIL 2 Sunshine Coast 6km run/walk triathlonpink.com.au

JULY 2017 SUNSHINE COASTREK JULY 28 Sunshine Coast 30km-60km charity team-trekking challenge to raise money for The Fred Hollows Foundation coastrek.com.au

AUGUST 2017 BRISBANE MARATHON AUGUST 6 Brisbane Walk or run 2.2km, 5km, 10km, a half marathon or full marathon brisbanemarathon.com >

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YOUR 2017 FITNESS CALENDAR 106

SA JANUARY 2017 BUPA CHALLENGE TOUR JANUARY 20 Norwood Cycle 30km, 58km, 111km and 157.5km tourdownunder.com.au AUSTRALIA DAY JETTY-TO-JETTY SWIM JANUARY 26 Grange Jetty, Grange 2km open-water swim jettytojetty.org.au

FEBRUARY 2017 DIRT WARS SURVIVOR FEBRUARY 11 Barema 8.5km with 70 obstacles dirtwarssurvivor.com

MARCH 2017 MURRAY BRIDGE SUFFERFEST FUN RUN MARCH 25-26 Murray Bridge 5km or 10km sufferfesttri.com ORROROO HALF MARATHON MARCH 26 Town Hall, Orroroo 5km, 10km or 21km orroroo.com.au

APRIL 2017 GRAPEST 5KM APRIL 8 Langhorn Creek 1km, 5km or 10km wine walk grapest5krun.com.au

MAY 2017 MOTHER’S DAY CLASSIC MAY 14 Peace Park, Adelaide 4.3km and 7.2km run/walk mothersdayclassic.com.au

JUNE 2017 MT MISERY TRAIL RUN JUNE 18 Croft Road Car Park, Adelaide 8km, 16km or 24km trailrunningsa.com

OCTOBER 2017 WESTERN COASTAL MARATHON OCTOBER 8 Adelaide Low-key, low-cost from 10km to 100km runningcalendar.com.au

SEMAPHORE COASTAL MARATHON FEBRUARY 26 Adelaide 10km, 21km or 42km run runningcalendar.com.au

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Grapest 5km

GO GLOBAL: THE NEW YORK CITY MARATHON NOVEMBER 5

Fancy training for an overseas marathon? Finishing your training with a trip abroad is a great reward for all your hard work. The New York City Marathon is the world’s most popular marathon and draws more than 50,000 participants. Over the 42km, the marathon traverses all five boroughs of the city what a way to see the sights! If your goals include fitness and travel, this is the perfect way to make it happen. www.tcsnycmarathon.org FUN FACT The race starts early in the morning and it can be cold. Runners are told to discard their extra layer on the side of the course as they warm up. Approximately 2 tonnes of clothing is collected by volunteers and donated to charity.

Mother's Day Classic


FITNESS GOALS

TAS & NT AUGUST 2017

JANUARY 2017 CADBURY MARATHON JANUARY 15 Claremont, Tas 5km, 10km, 21km or 42km – start and finish at the Cadbury factory. cadburymarathon.com.au

MARCH 2017

CONVICTS AND WENCHES TRAIL RUN MARCH 5 Narawntapu, Tas 5km-50km beach run, marathon or relay convictsandwenches marathon.com

TASSIE TRAIL FEST

MARCH 11-13 Derby, Tas 2km, 6.5km, 21km and 44km tassietrailfest.com.au

RUN DEVONPORT

Alice Springs Running Festival

APRIL 2017 DARWIN ROAD RUNNERS CROSS COUNTRY CHAMPIONSHIPS APRIL 15 Knuckey Lagoon Reserve, NT 2km, 5km and 10km darwinrunners.com.au

ALICE SPRINGS RUNNING FESTIVAL AUGUST 20 Alice Springs Convention Centre 5km, 10km fun runs or 21km or 42km marathons. alicespringsrunningfestival.com

NOVEMBER 2017

GRAPEST 5KM Coal River Valley, Tas NOVEMBER 4 1km, 5km or 10km – includes a 1km wine-tasting walk. grapest5krun.com.au >

JULY 2017 AUSTRALIAN OUTBACK MARATHON JULY 29 Yulara, NT Check out the views of Uluru and Kata Tjuta as you run 6km, 11km, half marathon or full marathon. australianoutbackmarathon.com

MARCH 19 Devonport Surf Life Saving Club, Tas 1km, 2.5km, 5km or 10km rundevonport.com.au

Tassie Trail Fest

Australian Outback Marathon

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WA JANUARY 2017

AUSTRALIA DAY ULTRA

JANUARY 21 Australind Foreshore, Bunbury 6km (for kids), 25km, 50km or 100km (for adults) australiadayultra.com

FEBRUARY 2017 ALBANY SUFFERFEST FEBRUARY 4-5 Albany 600m and 1200m open-water swims. See website for other events in this multisport festival. sufferfesttri.com

MARCH 2017 SANDALFORD VINEYARDS HALF MARATHON MARCH 11 Wilyabrup 5km-21km allbarnone.com

RELAY FOR LIFE

MARCH 18 Merredin 24hr team relay – complete as many laps as you can! fundraising.cancer.org.au

ROTARY BEACHSIDE FESTIVAL FUN RUN MARCH 26 Safety Bay, Rockingham 5km, 10km or 21km rotaryfestival.com.au

BUSSELTON RUNNERS CLUB HALF MARATHON & FUN RUN FEBRUARY 11 Busselton Run 5km, 10km or 21km to raise money for not-for-profit rescue and rehabilitation organisation FAWNA, which cares for sick, injured and orphaned native animals. busseltonrunnersclub.com.au SUNSHINE BEACH RUN FEBRUARY 19 City Beach, Perth 1km, 3km or 5km sunshinebeachrun.com.au

APRIL 2017 ASICS BRIDGES RUN APRIL 2 Burswood 5km or 10km run where proceeds are donated to Telethon for the medical and social welfare of children. wamc.org.au MISS MUDDY APRIL 29 Perth Motorplex A fun obstacle event for girls 13+. missmuddy.com.au

Miss Muddy

AUGUST 2017 PERTH CITY TO SURF AUGUST 27 McLean Park Family event with 4km, 12km, 22km and 42km options. perth.perthcitytosurf.com

OCTOBER 2017 JOG FOR JUGS OCTOBER 29 Scarborough Beach 4km fun event that donates 100 per cent of proceeds to breast cancer charities. jogforjugs.com.au

ROTTNEST CHANNEL SWIM FEBRUARY 25 Cottesloe Beach and Rottnest Island 19.7km solo, duo or team swim to support Red Nose education and counselling services for families dealing with the sudden or unexpected death of a child as a result of stillbirth, miscarriage or SIDS. rottnestchannelswim.com.au

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HEARD OF PARKRUN? Parkrun is open to everyone, from beginners to Olympians. The organisation hosts free weekly runs in cities all around the world. These 5km timed events are perfect for walkers, runners,

kids and adults. There are currently 189 locations around Australia and 15 in New Zealand. Go to the websites to find your closest run and get involved. parkrun.com.au; parkrun.co.nz


FITNESS GOALS

NZ FEBRUARY 2017

SHOE CLINIC ASICS 5K SERIES FEBRUARY 7 North Hagley Park, Christchurch 1.6km or 5km 5krunseries.com

THE BEAN LIGHTHOUSE SWIM

FEBRUARY 11 Mission Bay Beach, Auckland 1.6km or 3.2km swim summerswim.co.nz

GENERATION HOMES WOMEN’S TRIATHLON FEBRUARY 26 Pilot Bay, Maunganui 400m swim, 10km ride and 4km run/walk triathlon.kiwi

MARCH 2017 WAIRUA WARRIOR MARCH 25 Cable Bay, Nelson Unleash your inner warrior! Run individually or as part of a team in a 6km or 12km obstacle race. wairuawarrior.co.nz WELLINGTON SPLASH & DASH MARCH 8 Wellington 150m, 400m, 730m, 1300m or 2000m. You can sign up for any event and change your mind on the night, depending on the conditions and how you feel. Go online for extra dates. splashanddashnz.weebly.com

OCTOBER 2017 BOULDER BAY CLASSIC OCTOBER 29 Taylors Mistake Beach, Canterbury 10.5km trail run boulderbayclassic.com HAMILTON HALF MARATHON OCTOBER 8 Flagstaff Park, Hamilton Kids Commando Challenge, 5km, 10km or 21km hamiltonhalfmarathon.org.nz #

HUNTLY HALF MARATHON MARCH 19 Rugby Park, Huntly 2km, 5km, 10km or half marathon huntlyhalf.co.nz

APRIL 2017 5 BRIDGES RIVER SWIM APRIL 2 Hamilton Gardens Take part in the 76th anniversary of this 7.1km swim. nzmastersswimming.org.nz HAWERA HAVE-A-GO TRIATHLON & DUATHLON APRIL 9 Powerco Aquatic Centre and King Edward Park The swim is held inside an aquatic centre and the bike and run is in the local park. Perfect for first timers. tritaranaki.nz

JULY 2017 Generation Homes Women’s Triathlon

CAPTAIN COOK’S LANDING TRAIL RUN JULY 15 Queen Charlotte Sound, Malborough 26km from Camp Bay to Ship Cove. nelsonevents.co.nz

Hawera Have-A-Go Triathlon & Duathlon

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It’s not “

reaching

number”

By the time Emma had lost 15kg, she was so engaged with WW that she landed a job at the company! Here’s her story.

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INSIDER INSPO

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an important part of my journey. I hadn’t realised that I was eating more than three times the amount of food that I needed. WW takes you back to step one, teaching you how to make simple, healthy meals.

health and high-energy levels are what matter to me. If I feel my clothes are getting tight, I pay attention to my tracking so I don’t lose my way.

How did you start working for WW? By the time I’d lost about

How did WW impact your social life? I didn’t tell my friends that How did your Weight Watchers journey begin? My weight didn’t concern me in my teens. I was going out all the time and wasn’t conscious of it. When I looked in the mirror I thought I looked awesome! It wasn’t until I hit 20 and my size-16 work pants became too tight that I realised I was overweight. I couldn’t even walk up the hill to my office without puffing and panting. Being unfit at my young age made me realise it was time to make a change. My impression of WW had been that it was only for old ladies. At the time, one of my colleagues had lost a lot of weight and looked great. She told me she went to WW and it had really motivated her to reach her goals. There was a meeting right near me so I started going to Group Coaching and loved it. I was still young and it gave me all the tools I needed to look after myself.

What did you love about it? I didn’t know anything about food and healthy eating, so for me it was an education. I was hopeless; I was living with friends, filling up on rice and pasta, and drinking a lot of alcohol. Learning about portions was

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I was on WW. I was very secretive about it because I didn’t want anyone to think that I was boring, or that I wouldn’t drink or join in social activities. There are so many sneaky tricks that make a huge difference though, like swapping my midori and lemonade (5 SmartPoints value) for a vodka and soda (2 SmartPoints value). This helped me stay on track while still having fun. If I was going out I’d choose to have one slice of pizza, rather than the whole thing, which was what I used to do. Instead of ordering hot chips I’d substitute them for vegies and salad on the side. If I’m going out to dinner now, I always look up the menu online first and pick out my healthy choice. This helps me make smart choices under pressure.

Have you always been consistent on the Program? When I first joined WW I got so close to reaching my goal weight, but over the years I’d stop tracking and gain 5kg, then come back to the Program and lose it again. I’ve come to understand that it’s not always about reaching that magic number. Feeling good in a bikini, and having good

BEFORE EMMA LINDSAY AGE 34 HEIGHT 169cm START WEIGHT 89kg WEIGHT NOW 69kg WEIGHT LOST 20kg TIME TAKEN 13 years HOW Group

15kg, I was so in love with the brand, I was living it and breathing it. I’d talk to strangers on the street about it – there were no secrets anymore! I saw the job advertised and knew it was meant to be. It was my dream job! I went to the interview and tried to play it cool because I didn’t want them to know how much I loved the brand! I’ve now been at WW for 11 years. My current role is digital content manager, which means I look after all the content for the WW website in Australia and New Zealand.

Coaching and Online

In the December 2016 mag we featured you samba dancing – how did you get into it? When I was travelling in 2009 I totally fell in love with Brazil – the culture and the positive energy. I saw a famous samba school’s rehearsal in Rio and I remember walking into the room hearing the drums, the singing, and being mesmerised by the dancing... It was the most incredible energy I’ve ever experienced. I was blown away by the dancers and the movement, and said, “I want to do that!” When we got home, my partner, who’s in the airforce, was posted to Townsville, so I researched dance


INSIDER INSPO

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Emma’s top tips HEALTHY ON THE GO 1STAY

When you’re travelling, do as much activity as you can – walk everywhere! There’s no better way to explore a new place. Also, take snacks with you – when I was in Brazil I took nuts and fruit everywhere so I wasn’t tempted by unhealthy alternatives.

Words Sara Ogden Photography Yianni Aspradakis Styling Jessica Peoraro Hair & makeup Sarah Wright. Emma wears Witchery top and pants, Senso shoes and Lovisa bracelets. For stockists, see page 129.

GO ALL OR NOTHING 2DON’T

schools in the area. I eventually found one that had samba so the first thing I did when we moved was enrol. I’ve been at the studio for five years now - I started as a beginner and now I’m an instructor! I teach weekly classes and we learn routines to perform at concerts. I’m also in a pro team and we compete at Australian competitions. I went to Rio in 2016 and performed! It was pretty cool being able to go back there and being at the samba school that first inspired me. It was so amazing it made me cry!

Did you have a background in dance? I used to do jazz and ballet when I was little and I also did salsa classes for a while. I’ve always loved dance because it’s where I find my joy. I encourage everyone to try it, even if you’ve never done it before or have had a few years off. Heaps of girls come into the studio for the first time and pick up the dance moves really easily. Samba is really fun and

it’s a great way to learn how to move your body. Plus, it’s such a great workout. Through movement, you also learn to let yourself go. We’re so self-conscious and paranoid about falling over or looking silly, but throwing yourself into dance allows you to learn how to have fun and not be so strict or critical of yourself.

What are your 2017 goals? I’d like to go back to Rio again in March this year as it’s hosting the world’s first International Samba Congress. For me, life is all about samba, always getting better, fitter and trickier with the choreography. I can’t wait to wear more of the sparkly samba costumes – I feel super-confident in one of those. The first time I performed in Sydney, I was about 5kg heavier than I am now and I couldn’t believe I was going to be wearing one in front of all those people. I’m so much more confident now! I say, “It’s just a bum. What’s the problem?” #

A lot of people think they need to completely give up chocolate, or sugar, or alcohol to be successful. I think it’s the hardest challenge, but the best thing to learn is moderation.

THE GUILT 3DITCH

Know that if you do have a piece of chocolate, it’s okay. It’s the mental side of it that can be tricky. Don’t feel like you’ve messed up and that you have to throw in the towel. You can always get back on track. The best part about WW is that once you learn and embrace the fundamentals you’ll be set up for life.

EVERYWHERE 4DANCE Keep moving! I dance everywhere I go. I’m always samba dancing up the hallway or dancing to my mailbox; and I always get busted!

Turn over to see Emma showing you easy holiday exercises. weightwatchers.com/au

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HO

IGH KNEES

EQUIPMENT e DO THIS F Cardio H T Stand tall with your feet ulder-width apart and arms by your d Lift your right knee to hip height then lower and raise your left knee. Repeat as quickly as you can, pumping your arms and lifting your knees. Start with a march until you feel ready to move a little faster and progress to a jog on the spot.

E rcising while travelling is easy – you don’t need a heap h of space or lots of equipment. This workout from m Exercise Scientist Martha Lourey-Bird targets the whole body. Do each exercise f an repeat r t the h circuit up to three times. 114

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EXERCISES

4 2

3

Challenge: Step forward into a lunge then rotate towards the leg you have out in front.

Words Martha Lourey-Bird Photography Yianni Aspradakis Hair and Makeup Kristyan Low. Emma wears her own clothes.

STEP & TWIST

EQUIPMENT Pillow WORKS Legs & abdominals HOW TO Holding a pillow in front of you, stand with your core engaged, feet shoulder-width apart. Take a step forward with your right leg, keeping g your knee above your foot and your back straight. Rotate your torso and arms to the right, keeping your hips facing forward. Return to the centrre. Push through your heel and step back to the start. Repeat on the left side e.

UPRIGHT ROW

EQUIPMENT Overnight bag WORKS Upper back, shoulders & arms HOW TO Stand with your feet hip-width apart, core engaged and knees slightly bent. With straight arms, hold the bag down in front of you you, hands together. Raise bent elbows towards the ceiling, lifting your hands in line with your shoulders. Lower to the start. Slowly lift and lower the bag, keeping your chin tucked in, your neck and shoulders relaxed and your movements steady.

SIT SQUATS

EQUIPMENT Armchair WORKS Legs & bottom HOW TO Stand in front of an armchair with your feet shoulder-width apart, and looking straight ahead. Extend your arms out in front of you as you slowly lower your bottom towards the chair. Keep your knees directly above your feet. Squeeze your bottom and push through your heels as you straighten back up, returning your arms to your sides.

CRUNCH

EQUIPMENT Armchair WORKS Abdominals HOW TO Lie on your back with your knees bent, legs raised on a chair and hands placed softly behind your head. Engage your core and lift your shoulder blades off the floor towards a 45-degree angle, keeping your chin tucked in and neck relaxed. Hold for a second then slowly lower back to the floor. # weightwatchers.com/au

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Natural Dermatology for dry, sensitive skin

YNERGY NUTRI-S

LI

AN

O W NE

D

MADE

STRALIA AU

N

A U ST R

A

petro-chemical free The freedom of naturally healthy skin You can have the freedom of naturally healthy skin, and the confidence to embrace life fully without the discomfort of dry, irritated skin NS is Natural Dermatology Natural, active ingredients work in synergy with the skin, to restore and maintain its healthy condition while supporting the skin’s natural protective barrier. Available only from pharmacies or online

Free from irritants NS is free from potential skin irritants such as petro-chemicals, paraffin, soap, detergents, parabens, colours or perfumes. SAVE YOUR SKIN www.NutriSynergy.com.au


be beautiful

! We recently asked for your best beauty tips. Thanks to everyone who submitted! Our winner (below) receives an Eco Tan prize pack valued at $250.

My best beauty hack is to use a dab of sorbolene cream rubbed into my hands to tame flyaway hairs. It’s cheaper than speciďŹ c hair products and I can use it for multiple purposes. Amy Petersen

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BIG W Emerson Indian Dreams one-piece (8-18), $29

Fantasie Swim Lanai one piece (10-18, D-FF), $169.95 Tie-up sides help lengthen legs.

Fantasie Swim Kiruna Tankini (S-XXL, 8-16, C-F), $134.95

Freya Swim Island Girl top (8-14, C-G), $69.95, and bottoms (XS-XL), $49.95

UP TO SIZE 26

Fantasie Swim Seychelles one-piece (10-16, D-G), $169.95

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Elomi Swim Abalone one-piece (16-26), $149.95 Clever panelling helps create a waist.

WHEREVER YOU ARE IN YOUR JOURNEY, THERE’S A SWIMSUIT JUST FOR YOU. CHECK OUT THIS SEASON’S STYLES, AS MODELLED BY OUR COVER STAR RACHEL.

NAUTICAL

SUMMER STYLIN’

PRINTS BARGAIN BUY

EXTRA SUPPORT

UP TO SIZE 20

Target Shape Your Body Crossover one-piece (10-20), $49

Nancy Ganz Spot one-piece (10-18), $199.95 Ruching helps hide a tummy.

BARGAIN BUY

Target Nautical Stripes top (8–18), $25, and bikini briefs (8–18), $28

Storm in a D-Cup In The Navy top (6-14, C-F), $64.96, and Italini briefs (XS-XL), $39.95

Seafolly Block Party Deep V Maillot (8-14), $159.95 The plunge neckline helps elongate a shorter torso.

Huit Look at Me Saffron top (10-14, A-D) and briefs (8-16), $104.95


SPORTY

BRIGHTS

FASHION

UP TO GG CUP

Bonds Swim Hipster (XS–XL), $69.95 Cross-back for comfort and athletic aesthetic.

Freya Swim Remix (8-16), $149.95 Adjustable straps for tailored support.

FIRM CONTROL

Capriosca Swimwear 3-Tier one-piece (10-22), $132 Perfect if you prefer looser-fitting swimmers.

Nancy Ganz Bright Rose one-piece (10-18), $189.95

IN D-G CUPS

Compiled by Sara Ogden For stockists, see page 129.

Roxy large coverage top and briefs (XS-XL), $89.99

Roxy Pop Surf neoprene one-piece (XS-XL), $99.99

GOOD FOR LAPS

Freya Swim Remix one-piece (8-16, C-F), $134.95 Go for one-shoulder styles if you’re smaller on top than bottom.

MORE!

Fantasie Swim San Sebastian top (8-16), $64.96, and briefs (S-XXL), $64.95 Higher-wasited bottoms offer more coverage.

REMOVABLE STRAPS

We couldn’t feature them all here, but other great brands to look up are Swimsuits for All, ASOS Curve, Sirens and The Iconic. Happy shopping! Freya Swim Tropicool (8 -16, C-FF), $154.95 Great for showing off toned upper arms!

Capriosca Swimwear chlorine-resistant top (10-18), $59, and briefs (10-22), $49.99

Capriosca Swimwear Flouncy one-piece (10-22), $121

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WAYS

TO BETTER YOUR SKIN From sunscreen to chemical peels to laser treatments – here are six ways to give your skin the boost it needs to look great at any age. (No surgery required.)

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BEAUTY

LASER TREATMENTS

SUNSCREEN

THE LOWDOWN “Lasers account for 82 per cent of all money spent on non-surgical treatments,” says Dr Robert Mulholland, an internationally recognised plastic surgeon. “Want to tighten skin? There’s a laser for that. Want to improve wrinkles, melasma or rosacea? It’s going to be a laser,” says Dr Mulholland.

THE LOWDOWN According to a recent skincare report by Nivea, 86 per cent of Aussie women have had a skin condition as a result of sun exposure. Sunscreen offers hope for maintaining youthful skin – it prevents UV damage by either absorbing or reflecting ultraviolet rays. According to Professor Sanchia Aranda, CEO of Cancer Council Australia, UV radiation is responsible for as much as 80 per cent of premature ageing. “Each dose of UV damage produces free radicals that cause skin damage at a cellular level. As skin cells become increasingly damaged more premature ageing occurs, and the more likely cells are to change and grow uncontrollably, which can result in skin cancer,” says Aranda.

IS IT RIGHT FOR YOU? If you want to improve skin tone and firmness Dr Mulholland recommends Cynosure Pellevé. It works by sending radiofrequency energy down to the dermis to stimulate collagen production. “Lasers have given us the opportunity to attack the quality and tightness of skin and also over-stretched skin (after weight loss),” he says. WHAT TO EXPECT Energy-based devices can reduce pores, tighten, firm and colour correct selectively and with almost no downtime (less than 24 hours for fractional lasers). SEVERAL HUNDRED DOLLARS

WHICH IS RIGHT FOR YOU? If you have sensitive skin, use a ‘physical’ sunblock, which reflects the rays rather than a chemical one, which absorbs them). “Using cosmetics that contain SPF is a great way to

incorporate sun protection into your routine,” says Aranda, who cautions that you’ll still need to reapply throughout the day to maintain UV protection. Most BB creams contain SPF, but if you have sensitive skin or suffer from persistent redness try Bioderma Sensibio AR BB Cream SPF 30, $43.99, which contains skin-soothing ingredients like allantoin. WHAT TO EXPECT The Nivea survey found that women who prioritised wearing sunscreen were almost twice as likely to feel good about their skin than women who didn’t. So many on the market, don’t know what to choose? Go for a broadspectrum, high-SPF sunscreen that’s fast-absorbing and lightweight. The award-winning Cancer Council Face Day Wear SPF 30, $14.95, (available in tinted) ticks all the boxes. FROM $6.95 Be generous – apply one teaspoon for each limb and half that for the face, neck and ears.

Words Eva-Maria Bobbert Photography iStock. For stockists, see page 129.

CHEMICAL PEELS THE LOWDOWN ”They’re not all painful!” says Jodie King, owner of Blyss Skin Clinic in Sydney, who adds that it depends on the depth of the peel. “Chemical peels work by creating ‘microdamage’ to the top layers of the skin prompting the lower layer to produce new skin cells, which results in brighter, healthier-looking skin.” IS IT RIGHT FOR YOU? Peel strength ranges from superficial (minimal redness, zero downtime), medium-depth (redness for a few days, then visible peeling for up to one

week) and deep peels (expect redness and swelling for at least a week). Peels are a no-go if you are pregnant, have a skin condition (such as eczema) or have taken acne prescription meds in the six months prior. WHAT TO EXPECT “Chemical peels have the ability to brighten dull skin, improve congestion and help skin hold its moisture,” says King. You’ll need to steer well clear of the sun for a few weeks to avoid pigmentation. FROM $120 >

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S THE LOWDOWN Dehydration is the most common skin concern. “Our skin is designed to be waterproof. Without our skin’s natural oils we would lose up to 20 litres of moisture through the skin in one day,” says Sue Dann, Dr. Spiller Skin Care Expert. In our youth, our skin is naturally good at retaining moisture, but as we get older we need a little help! “Science says water-based creams have a short-term hydrating effect on the skin compared to several hours when using an oil-based cream,” says Dann. IS IT RIGHT FOR YOU? “All skin types should use an oil-based moisturiser (yes, even oily skin). If skin loses too much moisture the production of sebum increases, resulting in oily skin,” says Dann. If moisture levels remain at healthy levels the production of sebum also normalises. In other words, oily or dry, your skin can only be healthy if moisture levels are adequate.

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WHAT TO EXPECT Be realistic. A moisturiser can temporarily plump fine lines but it’s not going to make deep wrinkles disappear. However, prevention is another issue. “A good moisturiser can certainly help prevent the appearance of wrinkles by reducing the damaging effects of inflammation,” says Dann. FROM $15 A quality oil-based cream can be more costly than a water-based lotion, but a little goes a long way. Try Dr. Spiller Collagen Cream, $126, which contains water molecules ‘wrapped’ in oil so it can mix with the skin’s natural sebum and more easily penetrate to where it’s needed.


BEAUTY

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CLINICAL FACIAL THE LOWDOWN A facial allows a beautician to investigate the cause of your skin’s (sometimes frustrating) behaviour. “Having regular facials is like maintenance on a car – it keeps everything running smoothly,” says David Whyte, National Education Manager for Elizabeth Arden. “Facials supply the skin with the ingredients it needs to do its job. Nothing will ‘get rid of’ wrinkles but you can certainly soften and plump them.” IS IT RIGHT FOR YOU? It’s a zero-risk (and super relaxing) opportunity to deal with your individual skin concern. “You can include specialised treatments such as a superficial cosmeceutical peel or a vitamin infusion,” says Olay Skin Expert Amy Erbacher, who adds that facials also provide the ideal opportunity to get advice on your at-home skincare regimen. WHAT TO EXPECT Skin should feel plump and smooth afterwards. Don’t be concerned if you experience some breakout post-facial. “It means the skin is getting rid of toxins and congestion,” says Whyte. FROM $100

SKIN BOOSTERS THE LOWDOWN “If you want results, serums are the only way to get them,” says Whyte. “Serums have a smaller molecule and can penetrate deeper into the skin, increasing hydration and improving the barrier function.” Erbacher says a weekly mask at night is also beneficial. “Olay have scientifically proven that our skin’s natural repair rhythm is best in the evening, as the complexion isn’t fighting other skin stressors,” she explains. IS IT RIGHT FOR YOU? Choose a serum that targets your needs. For example, something with hyaluronic acid for dehydration, vitamin C to lighten pigmentation, or vitamin A to fight wrinkles. For masks to be most effective, Erbacher advises patch working. “You may be dry on your cheeks or forehead, so apply a hydrating mask here with peptides and vitamin B3. For problem areas

6

that have blackheads or pimples, try spot treating with a mask that has antibacterial ingredients, such as tea tree,” she says. WHAT TO EXPECT “There are no bandaid solutions when it comes to treating skin,” says Erbacher. “The key for the best skin health results is to be consistent and methodical.” ON A BUDGET? Olay Regenerist Miracle Boost Youth Pre-Essence, $39.99, is formulated to help improve skin firmness. If you have a little extra in the piggy bank, consider Elizabeth Arden Overnight Ceramide Firming Mask, $115, which tightens skin while you sleep, or spot-treat crows feet with Innoxa SOS NoTox Eye Patch, $99 (pack of 4), which plumps up fine lines as you sleep by releasing dried hyaluronic acid crystals. #

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FASHION TIPS

STYLE

Q

I’m size 18, with a large chest. I have a summer wedding coming up and want a pretty dress that won’t break the bank. Ideas?

FA ASHION GURU DONNY GALELLA ANSWER D RS YOUR STYLE QUESTIONS.

Words Donny Galella Photography flaunter.com Mavi jeans; Diana Ferrari red bolero, and beige dress; Sportsgirl red print top, and red dress; Suzanne Grae white patterned top, black cape, and print dress. For stockists, see page 129.

Q

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I’m pear-shaped and find it difficult to get pants to fit well – they’re too big around the waist or too small around the bottom. Any suggestions?

This is a common concern for many of my clients. Pear-shaped women always look best in straight leg pants or soft flares. Flares are not only flattering but they’re also making a comeback, so you’ll be able to find plenty of styles in store. Look for pants made from thick stretchy fabrics such as ponte as they’ll fit better. When shopping for pants, go to a department store and choose

Q

about 10 options – a mix of brands, styles and sizes. Try them on and take photos of yourself in the mirror. Then, look through the pics to help you choose the best pair. If you find a pair that are almost perfect, but just a bit too loose in the waist, don’t rule out the idea of taking them to a tailor to get altered. Or, if you own a pair of pants you love, get a local tailor to copy them for you.

Look for a dress with an open neckline, such as a deep V. This will flatter your chest and bring the attention up to your face. Summer weddings are great because you can get away with a fun summery colour or even opt for a print or floral pattern. A maxi dress is the perfect summer dress, as you can dress it up for the wedding and then get loads of wear from it afterwards by dressing it down. Try stores like My Size, Autograph and City Chic. Be sure to check out boohoo.com, next.com.au and asos.com/au – they all have great options in larger sizes that won’t cost you an arm and a leg. If it’s a very hot day, or you tend to feel the heat, choose a natural fibre such as cotton or silk. #

I don’t like my arms. Any suggestions for lightweight, cool summer tops to wear?

The first thing you need is a cropped bolero jacket you can wear over a dress or top. I’d suggest a black one and a white one, so all your bases are covered. I’ve spotted boleros in Diana Ferrari, Review and Target, plus a few brands are doing a cropped cape. Country Road and Decjuba have chic mesh

or lace styles, which can be thrown over everything, plus the fabric will keep you cool. Avoid tight sleeves as they’ll highlight your arms even more and can get hot. The biggest trend this season is the off-theshoulder top. I love the ones in French Connection, Marcs and Stella (from Myer).

HAVE YOU GOT A STYLE QUESTION FOR DONNY? Email him at weightwatchers@ bauer-media.com.au to see it answered on this page! weightwatchers.com/nz


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All recipes in Weight Watchers magazine are tested in a conventional oven. If you have a fan-forced oven, decrease the temperature by 200C.

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down Writing make als your go re likely o you m o them. t to stick how to Here’s nd get a set them orted. 2017 s

1

Define your goal

Be specific about what you want and set an attainable target.

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BRAINSTORM YOUR GOALS

Set a plan in place

Write down any tips that will help you achieve your goal. Maybe it’s joining a gym, researching new recipes or committing to waking up earlier.

weightwatchers.com/nz

2017 GUIDE

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5

Why does it matter? Think about why this goal is important to you.

Break it down

Don’t expect your goal to happen overnight. Jot down what you might want to see in one month, three months, six months, and so on.

3

6

Foresee any challenges What are the obstacles that might get in your way and how will you overcome them?

Reward yourself

We all need a little motivation from time to time! Write down some rewards you’ll give yourself when you reach your goals. Go, you!



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