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The smart activity tracker with VO2 max, rep counting and heart rate. 7S]SYGERWQEWLNYWXEFSYXER]ƤXRIWWEGXMZMX]

* See ©2017 Garmin Ltd. or its subsidiaries.

july/ aug



As cool as a... Enjoy fresh, crunchy cukes this summer.


Comfort food face-lift Build the ultimate (healthy!) bacon cheeseburger.


Ripe and ready Simple and seasonal recipes for one.



Master summer rolls Create the perfect snack to beat the heat.


The spice of life


Chef Gonzalo Guzmán celebrates Mexican cooking traditions.



Sweet sizzle Turn summer fruit into 0 SmartPoints® desserts.


Happy as a clambake An easy indoor take on this favorite summertime tradition.


Smoke signals A fuss-free way to add complex savory flavors to your BBQ.


For meeting rooms and subscribers.

Find this burger on newsstands. / J U L Y / A U G U S T 2 0 1 7 1


july/ aug


Sounds of silence How one writer quiets the clamor within.


A walk in the park Enjoy your day riding the roller coasters and still stay in control.


Pride and joy


This US Navy vet is living her life to the fullest.


Bombshell on the beach Look your best in our top figure-flattering picks.

Real life on plan


The bronzer age How to score a sun-free summer glow.


56 Bring your four-footed friend on your vacay.




Five writers on their greatest adventures.

Choose to dare Leaders share what they got from taking chances.


Get serious about sun safety How to enjoy the summer sunshine.


Life lesson


Follow Amanda’s day living the plan.


A vacation from the ordinary Unusual escapes.

STARTERS/SIDES Antipasto Plate ......................70 Asian Cucumber Salad .......64 Braised Black Beans ............ 78 Chunky Gazpacho with Avocado and Shrimp ........... 92 Classic Creamy Coleslaw................................... 92 Greek Yogurt Buffalo Dip ............................... 71


Grilled Collards with Hot Pepper Vinegar .............99 Smoked Sweet Potatoes with Scallion Dressing .........99


Editor’s letter



Power trips

Track star

5 heart-pumping options for your next vacation.

How Kristina keeps herself accountable.


MAINS Chicken, Peach, and Fig Salad with Ricotta Salata .........................70 Chicken Tinga Tostadas ...... 76 Fried Egg, Prosciutto, and Arugula Breakfast Toast .....70



It’s in the bag

Full plate

Unleash your inner Ali with this invigorating boxing workout.

Fun new ways to live a better, happier life.

Fresh Summer Rolls with Sweet-and-Spicy Dipping Sauce........................ 75


Surprise slimmers

Grilled Chicken Sausage with Pineapple Salsa............. 71

Unexpected ways to burn calories on a getaway.

Mediterranean Tuna Salad Lettuce Wrap .............. 71


Sneaky ways to fit in fitness It’s easier than you think!

* 2

The best trip I ever took

recipe index



Moroccan Chicken Summer Rolls with Spicy Orange Dipping Sauce........ 75


One-Pot Clambake............... 92


Lost and found


How Kiva rediscovered her former self.

Pork and Vegetable Wraps......................................... 71

Smoked Beef Tenderloin with Smoked Garlic Aioli ....99 Smoked Pork Tenderloin with Cilantro Sauce .............. 98 Smoky Chicken with Cherry Barbecue Sauce......99 Ultimate Bacon Cheeseburger ....................... 68 DRINKS, DESSERTS, SAUCES Fresh Fruit Summer Rolls with Honey-Lime Dipping Sauce........................ 75 Grilled Fruit Kebabs with Mint ..................................80 Grilled Stone Fruit with Fresh Mango Sauce ..............80 Iced Coffee–Chocolate Egg Cream ............................... 71 Strawberries-andCream Chocolate Cookie Sandwich ..................70 Summer Berry Crepe ............ 71 Tropical Spice–Rubbed Grilled Pineapple ..................80 Wild Blueberry Mini-Pies.... 92


Happy tails

Roasted Vegetables with Walnuts, Basil & Balsamic Vinaigrette

Pomegranate Glazed Carrots


Per one ounce serving.

So Simple. So Good.™

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

Green Beans with Olives, Sun-Dried Tomatoes & Walnuts

Sweet & Spicy Brussels Sprouts

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

oprah and you

better together! Meet Laurie Hartfelder, one of the lucky winners of our 2016 “Better Together” Sweepstakes. Along with other Members and their guests, she was invited to attend a five-day luxury retreat in Santa Barbara, CA, with a special visit from Oprah! Meeting Oprah was one of the retreat’s highlights for Laurie, but there were other, unexpected, bonuses, too. Did you enjoy getting to know the other sweepstakes winners? Laurie Over the course of the retreat it became obvious that this was a special group. We came from all over: the United States, England, the Netherlands, New Zealand, and Canada, but our Weight Watchers journeys were our common connection. Our bond was instantaneous, and our friendships continue online. We still share exercise tips, recipes, pictures, and encouragement. What was it like to meet Oprah? Laurie Oprah came to a lunch with the winners, and when she entered the room I was just mesmerized for the next several hours. Her storytelling was captivating and delightful. She focused on each and every one of us as she asked us to share what we like about Weight Watchers. I was amazed at her sincere interest in everyone’s responses. She demonstrated that she really knows the Weight Watchers program.

Did anything surprising happen during the retreat? Laurie The retreat enriched my marriage. Each winner was able to bring one guest, and I brought my husband of 28 years, Randy. We enthusiastically participated in the retreat activities. Together we enjoyed sailing on the Channel Cat catamaran in Santa Barbara Harbor, attending a food and wine tasting, hiking, exercising, and relaxing with a massage at the Bacara Resort Spa, as well as the group breakfasts, luncheons, and dinners. By spending time with this group from Weight Watchers, Randy gained a new perspective about our struggles and is now even more supportive. Since returning from the retreat, we’ve started riding bikes, cooking, and shopping at local farmers’ markets together. Our new mantra is: We Are Better Together!

Laurie Hartfelder and Oprah at the 2016 “Better Together” Sweepstakes retreat. Do you have any takeaways from the experience? Laurie Yes, that Weight Watchers is truly Beyond the Scale. It is a mind-set about ourselves, as well as food.


* invite a friend—and you could WIN!** The Better Together Sweepstakes is BACK and more exciting than ever! If you’re a current member, and you invite a friend who signs up for a Weight Watchers subscription, you both can get either a $20 credit† to spend in our online shop or a 1-year subscription to Weight Watchers Magazine.‡ You’ll also get the chance to win a trip to a luxury retreat with a special visit from Oprah! Plus, you’ll be entered into our special prize drawing—150 lucky winners will take home prizes designed to motivate, relax, and inspire. Find more information at * Invite A Friend: Friend must purchase a Weight Watchers subscription plan in participating areas only by 10/31/17 (and to be eligible for the referral offer, continue for at least 5 days). Further restrictions apply. † $20 credit: Only available to members with a current Monthly Pass, Total Access, Personal Coaching, or OnlinePlus subscription.

‡ WW Magazine: Only available to current PAYG members, Lifetime members with a digital tools account, and Members enrolled through an employer or health plan.

**NO PURCHASE NECESSARY. The Better Together Sweepstakes is open to legal residents of the 50 US & DC who are 21 years of age or


older as of date of entry. Starts 12:00 am ET on 5/15/2017 and ends at 11:59 pm ET on 10/31/2017. Sponsored by Weight Watchers North America, Inc. For official rules, free method of entry, and complete details, visit ©2017 Weight Watchers International, Inc. owner of the WEIGHT WATCHERS trademark. All rights reserved.


“The beauty of this Program is that you’re it with someone who wants you to win. It’s actually kind of fun!” -

editor’s letter

adventure is calling Whenever I feel stuck or inadequate, I pull out my kids’ globe, give it a spin, and watch it stop at a random place. I keep spinning until I start feeling a sense of contentment. Even though I know that feeling unsettled means I’m scared, I also know I’ll soon be overwhelmed by an urge to leap forward. All I need is to remember that life is a great big adventure and there’s so much to see, do, and learn. That’s how I ended up in Belize a few months ago. I was feeling particularly stuck, and I was quite vocal about it on a flight back from L.A. Chris, the gentleman sitting next to me, suggested I visit Belize. I had never considered it, but when I found out it was easy to get to and not too expensive, and it contained my favorite trifecta of ocean, mountains, and rain forest, I booked my ticket. Travel has a way of yanking you out of your everyday routine and placing you smack in the middle of the present moment (see “A Vacation from the Ordinary,” p. 84). And it’s during these moments that I feel fully and truly awake. I come to appreciate how others live, what they think, and how we’re all craving the same things—freedom, love, and purpose—and that empathy and compassion are the fastest paths to peace. Also in these moments, I can marvel at the way a flower tilts toward the sun, how a piece of music transports me, and that my teenage son still has time for me. I don’t have to go far for adventure; it could be as simple as exploring a local park through fresh eyes. Being present means life surprises me over and over again.

For Belizeinspired recipes, visit weightwatchers .com/us/belize.

Belize was an epiphany. Yes, we snorkeled with barracudas, rays, and whale sharks; we went river tubing, hiked, fished, climbed, and sailed (find 32 more ways to sneak in fitness, p. 36). The scenery is lush and the animals are wild. But its greatest asset is its people. We found a glorious blend of cultures that include the Mestizo, Creoles, Garifuna, Mayan, Mennonites, East Indian, Chinese, and Lebanese. Everyone was incredibly gracious and attuned to one another and the land. When I asked for avocado in my salad one day, I was told it was out of season and they would never serve anything that’s not in season.

Chef Sean Kuylen

MY FAVORITE SPOTS: Where to Sleep, Eat, Play Sleep Kanantik Reef & Jungle Resort Eat Rumfish y Vino; gelato at Tutti Frutti; tamales and corn on the cob at a roadside tamales stand Drink Tipsy Tuna Sports Bar Play River tubing and looking for jaguars at Cockscomb Basin Wildlife Sanctuary (hike up, then slide down the mountain with Doyle Gardner of Dtourz Placencia tour guides) More Play Climb the steps of the Xunantunich ruins.


My wish for you this summer is that you get out there. Explore a new culture. Explore your backyard. Stretch the limits of your mind. It’s easy to forget who we are when we’re mired in rules and responsibilities. By trying something new you’ll be paying attention to yourself and putting your needs first. How big or small you go doesn’t matter. There’s significance in everything we do, and it’s all the tiny moments that add up to this adventure called life. Enjoy!

Theresa DiMasi

GET MORE To find out what’s happening behind the scenes of WWM, follow me on Instagram: @theresadimasi

J U L Y / A U G U S T 2 0 1 7 /


P.S. If you do go to Kanantik say hi to Rodney for me. Better yet, ask him to make you a pineapple smoothie—with or without 5 Barrel Rum—depending on how you want your day to unfold!

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What has been your greatest adventure?

“Safari in Africa, hands down.” —T.D.


Ed Melnitsky

Jessica Branch



“Living in New York, the most exciting, crazy city in the world is an adventure every day—even days when you don’t want it to be!” —J.B.

EDITORIAL MANAGING EDITOR Valeria Bloom “I embarked on my greatest adventure in 2006, when I became a mom. Parenting adventures never end!” —V.B.


“Hiking the Great Wall of China at 4:30 a.m. to watch the sunrise.” —M.R.


CULINARY EXECUTIVE FOOD EDITOR Lisa Chernick FOOD EDITOR Leslie Fink, MS, RD FOOD EDITOR (BOOKS) Eileen Runyan EDITORS Jackie Mills, MS, RD; Deborah Mintcheff; Alice Thompson


“A 500-mile bike ride over six days. I carried my own food and gear and felt totally self-contained.” —K.Z.

CONSULTING PHOTO DIRECTOR Marybeth Dulany ART DIRECTION Dimity Jones, Daniela A. Hritcu, Michele Tessler

“Living in Rome for a year.” —L.C.







Lauren Magnowski tel: 212-817-4474

Kevin Zoeller tel: 312-281-6582

Jo Neese tel: 214-505-1680

Jay Monaghan tel: 415-777-4417

Kim Skipper tel: 815-823-2919

Julie Lee tel: 214-477-0128


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




Paul Kalis

Alan Biederman

Jim Motrinec





Jordan Tuck

Julia Klauber

Kaitlyn Infantino

Viviana Varona

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

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

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

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


J U L Y / A U G U S T 2 0 1 7 /

success secrets

track star


Ever eaten 200 extra SmartPoints in one week? Kristina did—and used it to help others persevere.


"My Leader once told me, 'Focus on the change, and the results will come.' "

I always used to feel like my body was comfortable at 275 pounds, and I knew that wasn’t healthy. When I joined Weight Watchers, I realized quickly that I was eating until I was stuffed. So I started to weigh, measure, and track my food. Even if I go way over my SmartPoints, I still track every single bite.

THAT’S COURAGEOUS! I’m just honest. When I tell others I do this, they say to themselves, “If Kristina can track a -200 SmartPoints week, I can track my day.”



Find your peace. After my Weight Watchers meeting every Saturday, I head to these cliffs near my house to reflect on my week and prepare for the next one.

I used to not care about presentation; I’d order a pizza and eat it straight out of the box. But now I make these delicious, beautiful salads—I even get requests for them when I go to family potlucks!

Commit to an activity you enjoy. I’ve always loved basketball, and now I play on a recreational basketball league. Not only do I have the height, but thanks to my weight loss, I’m much faster on the court than before.

ARE YOU PROUD OF YOURSELF FOR INSPIRING OTHERS, TOO? You have no idea. Sharing my ups and downs helps me stay successful. I love to journal so I started a blog. I talk about the recipes I make, the activities I’ve tried, and how I’m feeling about my week. My journey hasn’t been easy-breezy, but writing on a daily basis helps me realize how much I have to be thankful for.

GET MORE Hear Kristina tell her story at weightwatchers .com/us/kristina.

Go natural. I opt for fresh foods over processed; butter over margarine; water over soda. Start noticing the chemicals you’re putting into your body, and get rid of them.

*People following the Weight Watchers plan can expect to lose 1–2 lbs/wk. 10





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

full plate hear it first

Unveiling a new workout every day, DAILY BURN offers more than 700 workouts in 20 categories, including cardio, dance, yoga, and weight lifting. $15 a month after 30-day free trial,


Always wanted to exercise in a luxury setting? FORTË livestreams classes from such high-end studios as Salt Lake City's Centered City Yoga. A missed session goes into a library you can access later. $39 a month after a free 30day trial, With the purchase of a PELOTON bike, you get access (from the screen mounted to the handlebars) to Spin classes taught in the company’s New York studio. Be aware: Bikes start at $1,995, but the unlimited free access to indoor classes and outdoor-style rides with professional cyclists may be worth it to Spin enthusiasts.

beautiful streamers

The latest twist on at-home exercise lets you explore a world of fitness from your living room. LIVESTREAM WORKOUT SUBSCRIPTIONS may do for gyms what Netflix did for movie theaters (uh-oh). At any time, from anywhere (as long as there’s Wi-Fi), you can join a live or on-demand class, complete with an instructor and other participants. Buh-bye DVDs or downloads of the same old boring routine. And for gymgoers: hello, savings, because you pay a monthly subscription fee, not a pricey annual membership. Here, a few of our favorites.

One of the most extensive streaming programs, BOOYA FITNESS has partnerships with programs such as UrbanKick® and BollyX. “Broga” classes are aimed at guys new to yoga, but (and this is the beauty of streaming) women at home can join, too. $10 a month after a 30-day free trial,

BY CARI WIRA DINEEN / J U L Y / A U G U S T 2 0 1 7 13

full plate the news you can use


woman to watc h

running strong KATY SHERRATT is the chief executive officer of Back on My Feet (BoMF), a national nonprofit that uses a surprising tool to combat homelessness: running. Here, her insights on why running can be an important first step in ending homelessness for good.

“WE RECRUIT OUR MEMBERS at homeless and residential facilities around the country and start with a simple commitment to an early-morning run three days a week. After 30 days, those with 90 percent attendance can move into the Next Steps phase, which provides educational support, job training, employment partnership referrals, and housing resources. The amazing part is that over 80 percent of people who start our program move into that second phase.

“IT’S NOT EASY TO GET UP AT 5:30 A.M. and start running and walking. That’s true for anyone, whether you’re homeless or not. We pair every member with a volunteer so no one runs alone.

You can see the confidence build when they turn up morning after morning. And confidence is what they need to write a résumé, ace a job interview, apply for an apartment, and believe they’re worthy of a better life.

• DYLN Living Alkaline Water Bottle A high-tech diffuser transforms tap water into alkaline water (like PhURE or Essentia) in about 20 minutes. $48,

“OUR SOCIETY’S MENTAL HEALTH POLICY is fundamentally flawed. We’ve neglected to realize that if people are so sick that they’re hallucinating, they won’t be able to take their medication. They can’t care for themselves; that’s why so many people who end up on the street struggle with mental illness. BoMF partners with hospitals and clinics to help our members who need medication get it. Exercise may also improve mood, so running can help our members feel more positive.


• Hydro Flask Tumbler The shape is perfect for cup fans; the insulated lid keeps drinks hot or cold for hours without condensation. $30, hydro


of Americans know they should eat colorful produce but only


try to include it regularly in their diets. Source: Welch’s

APP WE Pact (formerly Gympact) lets you earn cash by meeting your exercise and healthy eating goals. You contribute to a communal pot and get docked if you don’t uphold the terms of your “pact”—and rewarded when you do.



different life circumstances. They need a hand up, not a handout, to get off the streets. Homelessness can’t be solved with soup kitchens, shelters, and government assistance alone. It truly takes a village.”

Eating is central to every life yet books rarely mention it. The topic gets its due in What She Ate, a fascinating look at the culinary habits of six prominent women, including Eleanor Roosevelt (who believed White House meals should be as dreary as those of ordinary Americans) and Helen Gurley Brown (who splurged on diet Jell-O).


Boost your H2O intake by upgrading to one of these sleek, state-of-theart water bottles.

J U L Y / A U G U S T 2 0 1 7 /

•Asobu Flavor-It Water Bottle Place fruit, veggies, or herbs in the removable infuser to add subtle flavor to your water. $30,



TRACKING TIP: Gelato has a little more sugar and ice cream a little more fat, which may even the score. Save SmartPoints by opting for sorbet (½ cup = 5 SmartPoints) or a Weight Watchers fudge icecream bar (4 SmartPoints) instead.

Turn to page 16 for more


k Katy Sherratt, CEO of Bac zation on My Feet. The organi elphia was launched in Philad has in 2007 and currently chapters in 12 US cities.

Winner, 2015 International Design Award

GOT SMOG? To raise awareness of the dangers of air pollution, Blueair Air View offers a free service that reports outdoor air hazards in real time based on your address.

full plate the news you can use

beyond the scale News on health, wellness, and life as we know it. Seeing photos of food may make you feel hungry even when you’re not, says a new study.


TASTE Another Reason to Avoid Food Photos on Instagram When

hormonal appetite controls and contribute to the obesity epidemic.

Don’t Tell Me What Happens Life is an adventure, but it wouldn’t be if we knew how things were going to turn out. Or so most participants in a recent study in Psychological Review believe. European researchers asked more than 2,000 adults if they’d want to know the outcome of 10 future events ranging from the profound (how they’d die) to the trivial (the winner of an upcoming soccer game). For all but one future fact (the sex of an unborn child), more people preferred to remain unaware, particularly of negative events. Only about 1 percent consistently said they’d welcome spoilers to their life stories.

© 2016 Blue Diamond Growers. All rights reserved.


J U L Y / A U G U S T 2 0 1 7 /

The Wonder of Water Because drinking water is thought to create a sense of fullness, it has long been promoted as a weightloss tool. But H 2O may boost healthy habits in a multitude of ways, according to an analysis of data from 18,311 US adults published in the Journal of Human Nutrition and Dietetics. Researchers hypothesized that if participants upped their usual water consumption by one to three cups a day, they’d reduce their intake of sodium by 78 to 235 mg, sugar by 5 to 18 grams, and dietary cholesterol by 7 to 21 mg. Even a 1 percent increase in plain water intake was associated with a drop in calories from sugarsweetened beverages, fat, sodium, and junk food.—Richard Laliberte


Find us in the Specialty Cracker Aisle

your stomach’s empty, you’d expect images of food to trigger hunger. But they may do that even if you’ve just eaten, suggests a new study in the International Journal of Obesity. About an hour after eating a small meal, 34 healthy participants looked at food and nonfood pictures while undergoing an MRI brain scan. Half had received saline infusions and half had received insulin before looking at the images. (Insulin has been reported to increase levels of leptin, an appetite-regulating hormone.) Areas of the brain that respond to reward lit up equally in both groups, and self-rated hunger was equally high. Researchers concluded that the near-ubiquity of food cues in our culture may overpower the body’s


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

Recipes, nutrition advice, success stories, Fitness Report, Style File, and so much more– with you wherever you go!

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mind body rules tyo lose b

choose to dare

A little risk-taking could be an important part of human development, research suggests, and these Leaders’ stories reveal a few of the great things that taking a chance can help you do. AS TOLD TO MANDY RICH

1. SURPRISE YOURSELF “I swim often, but I never thought I could complete a triathlon. I was fearful of the ride and the run because of knee issues. But I practiced for at least one leg of the race every day, and at age 62, I finished two triathlons!” —KAREN HILLIARD-JOHNSON

2. LEARN AND GROW “After my family moved to a new neighborhood, the mother of one of my son’s classmates invited me to join a mah-jongg group. I was nervous, but I learned a new game, met wonderful people, and found a strong support system. Now I remind myself that stepping outside my comfort zone can really pay off.” —JULIA LINDER 3. AMP UP YOUR PASSIONS “About six months ago I met my new BFF, my Fitbit, and I felt that I’d have to really challenge myself—so I increased my daily step goal to 12,000. I love nature, and now I indulge that by taking my dog for an extra walk at night to get my steps in.” —LISA CARLONE PHOTOGRAPHY: STOCKSY.

4. FIND NEW FRIENDS “Last November, my Pilates studio offered members a five-day retreat in Anguilla. I’m shy, but off I went with 15 strangers—for the adventure of a lifetime. My birthday took place during the trip and these ‘strangers’ (now great friends) sang ‘Happy Birthday’ to me while I jumped off a cliff!” —LISSETTE MONTAGANO / J U L Y / A U G U S T 2 0 1 7 21

mind & body new healthy

Summer means more time (and fun!) outdoors. But with all types of skin cancer on the rise, it’s more important than ever to know how to protect yourself. BY ARIEL HARRIS

United States today, more than 5.4 million cases of nonmelanoma skin cancer a year are treated in more than 3.3 million people. About 90 percent of nonmelanoma skin cancers are associated with sun exposure, but the reasons behind the across-theboard rise in rates are unclear. Experts point to three likely culprits. Part of it is simply a function of our aging population (skin cancer is more prevalent among older people), says Ronald L. Moy, MD, senior vice president of the Skin Cancer Foundation. Then, too, the sun’s rays are more potent today than they were two or three decades ago, due to the thinning of the ozone layer of Earth’s atmosphere. Finally, Dr. Moy notes the popularity of indoor tanning beds, which ballooned in the 1980s. Roughly 15 years later, skin-cancer rates began creeping upward. What makes this last factor especially devastating is that tanning-bed use has been linked to more cases of all types of skin cancer in younger people than had typically been diagnosed before. Palmer’s diagnosis at age 30, for example, would have been highly unusual 40 years ago. But since many people her age had weekly tanning-salon habits as teenagers, her story is becoming more common. Thankfully, Palmer—who had her melanoma removed through surgery—is now cancer-free, though there’s no guarantee another skin cancer won’t crop up. In addition to using an SPF 100 sunscreen every day, she now sees her dermatologist twice a year for a full-body check.

Ever since she was a preteen, Amanda Palmer, a selfdescribed “sun goddess” who grew up near the Atlantic beaches of Long Island, NY, was in perpetual pursuit of a tan. “I got gross sunburns that blistered,” the 36-year-old recalls. “But the blisters would heal and leave a beautiful golden tan.” When she moved inland for college, she began using tanning beds, visiting salons with her friends perhaps 30 times. Six years ago, Palmer’s husband, Kevin, noticed that a mole on her leg looked…weird. She shrugged it off. “My doctors call me a chocolate-chip cookie because of all my moles,” she says. But after months of Kevin’s prodding, Palmer got a biopsy that revealed the mole to be a melanoma—the deadliest form of skin cancer. She’s part of an alarming trend: Over the past three decades, the incidence of melanoma has doubled, from 11.2 cases per Why Tanning Is a Bad Idea 100,000 people to 22.7 cases per 100,000 in 2011, according to 2015 Centers for Disease Control and Prevention (CDC) data. And The sun’s rays (and the tanning-bed lights that mimic them) contain a 2017 research letter in JAMA Dermatology estimated that for ultraviolet (UV) radiation. UVA rays, one of two types of UV Americans, the current lifetime risk of developing radiation, account for 95 percent of the radiation in invasive melanoma is 1 in 54, up from 1 in 58 in sunshine. The main cause of tans, UVA rays penetrate 2009. There’s more: The number of nonmelanoma deep into the skin, causing the breakdown of collagen skin cancers—basal cell carcinomas and and elastin (as well as brown spots and wrinkling). squamous cell carcinomas—has also skyrockUVA is present throughout daylight hours, all year For step-by-step eted, more than tripling since 1994, when there long, even on cloudy days. instructions on how to perform a monthly were just over a million estimated cases. In the The other type of UV radiation, UVB, affects only

SELF-CHECK self-screening, visit


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get serious about sun safety


the outermost layer of the skin; it’s primarily responsible for redness and burning. UV rays are most powerful between the hours of 10 a.m. and 4 p.m., and are strongest between April and October in the US. One of the enduring myths about UV exposure is that tanning is OK as long as you don’t get burned. This misconception persists because experts used to believe that only UVB rays (and the sunburns they produce) caused skin cancer. Now they know that both kinds of UV rays are responsible, says Jennifer A. Stein, MD, PhD, a dermatologist at the NYU Langone Medical Center. Tanning beds, after all, emit only UVA (albeit in concentrated doses), yet have proved extremely carcinogenic: Just one trip to a tanning bed before age 30 increases your risk of melanoma by 75 percent. “When UV energy penetrates your skin, it can mutate any piece of DNA in your skin cells at random,” Dr. Stein explains. “Luckily, your body is able to repair DNA mutations—but that ability may get overwhelmed if you expose yourself to enough UV. If you accumulate enough mutations over time, you might end up with a skin cancer.” Essentially, all tanning is a sign of sun damage, and all sun damage raises your cumulative risk for skin cancer. “That principle applies even if you have darker skin,” Dr. Moy says. “We’re seeing a lot of people of color with skin cancer, partly because they think they’re not going to get it, so they’re more likely to tan and less likely to wear sunscreen.” Thanks to public awareness campaigns and laws in 15 states plus the District of Columbia prohibiting minors from using tanning beds, their popularity (and to a lesser extent, tanning in general) is in steep decline. But for many, the damage has been done. “It will probably be at least another decade before we start to see a decrease in melanoma rates in young women,” says DeAnn Lazovich, MPH, PhD, associate professor of Epidemiology and Community Health at the University of Minnesota School of Public Health. (Meanwhile, to get a danger-free tan, check out “The Bronzer Age,” on page 55.)

Six Steps to Protect Your Skin The sun, of course, is not just vital to life and difficult to avoid—it’s a source of great pleasure, especially during the summer. Happily, we can shield ourselves from its worst effects. Everyone needs protection,

but it’s especially crucial for those who have a fair complexion or a family history of skin cancer. And it’s never too late to start, Dr. Moy says, regardless of your past sun exposure. Make sunscreen a daily habit Apply a broad-spectrum sunscreen with a minimum SPF of 30 to all exposed skin, every single day, all year long. (“Broad spectrum” means protection from both UVA and UVB rays. SPF, or sun protection factor, is a measure of how long the UVB protection lasts, relative to how long it normally takes your skin to burn.) For the beach or other sun-heavy activities, your sunscreen should also be water-resistant and makeup or everyday moisturizer containing SPF is not sufficient, says Debra Jaliman, MD, author of Skin Rules. Apply early and often That means reapplying at least every two hours if you’re spending time outdoors, Dr. Jaliman says. If you’re going in the water, reapply whenever you get out. Cover up Regular clothing has an SPF of about 6, but UV-protective clothing offers SPF or UPF (for “ultraviolet protection factor,” a rating used for fabrics) of 30 to 50, Dr. Jaliman says. She also recommends a hat with a two-inch brim to protect your face, and sunglasses with 100 percent UV protection. Seek shade between 10 a.m. and 4 p.m. Even with optimal sun protection, try to avoid sunshine during these hours, when the sun’s rays are strongest. (And realize that a car is not the indoors; UV rays penetrate windows.) Get a skin check The American Academy of Dermatology (AAD) recommends annual screening with a board-certified dermatologist starting at age 40 (or earlier if you have a personal or family history of skin cancer, fair skin, or many moles). In a thorough exam, your dermatologist will examine any existing moles and check every inch of your skin, combing through your hair and checking between your toes. Do a monthly head-to-toe self-check Your first such check should identify the normal landscape of your skin, so you’ll be able to spot any “ugly duckling” lesion that is new. As you inspect your moles, remember the letters ABCDE for signs of melanoma: asymmetrical, border irregularities, changing color, diameter larger than a pencil eraser, and evolving. If you find something, see your dermatologist, stat. For examples, search for “Body Mole Map” at


2 3

4 5


SKIN CANCER: TYPES AND TREATMENTS BASAL CELL CARCINOMA is the most common of the three main types of skin cancer, and the least concerning, says Mona Gohara, MD, an AAD spokesperson. “Usually basal cells appear as a pink scaly patch, a pearly or acne-like bump that doesn’t heal or bleed.” Basal cells rarely spread and become dangerous, but they need to be removed, generally with a prescription cream or by cutting or burning them off. If the lesion is particularly large or on your face or other sensitive area, your doctor may recommend Mohs surgery, in which a specialized surgeon removes one very thin layer of skin at a time, each of which is examined under a microscope until cancer can no longer be detected. The process can be lengthy, but it preserves more healthy tissue. Having a basal cell increases your risk of developing another skin cancer by 30 percent. SQUAMOUS CELL CARCINOMA, the secondmost common type, tends to appear as a harder bump or a red sore that may bleed. It’s of greater concern because it’s a bit more likely to spread than basal cell (about 2,500 cases per year out of 700,000 will metastasize). For that reason, a squamous cell carcinoma should be removed as soon as it is identified, with a cream, in-office removal, or Mohs surgery. MELANOMA, the rarest of the three types, will nearly always spread to other organs if not caught early; it is therefore much more likely to be life-threatening (roughly 10,000 Americans will die of melanoma this year). Melanomas usually appear as asymmetric dark brown or black spots with irregular borders that are larger than a pencil eraser. But the key word is “usually,” Gohara says. “Melanomas can be any color—pink, skin-colored, purple, or gray. Some come out of nowhere. Some grow out of moles you’ve had your whole life.” The bottom line: Look for any mark or blemish that’s growing, changing, or refusing to heal—or really, anything that looks, like Amanda Palmer’s mole, a little weird. You can never be too cautious, Dr. Gohara says. A melanoma will nearly always need to be removed surgically. Depending on the stage at which it’s found, your doctor may also prescribe chemotherapy or immunotherapy drugs. / J U L Y / A U G U S T 2 0 1 7 23

mind & body day in the life

life lesson When Amanda Fischer walked into her first Weight Watchers meeting more than six years ago, she wasn’t sure she’d be able to make it all the way to her goal. But she realized she’d never know what she was capable of until she tried. So she focused on making small improvements. First, she started tracking what she ate; next, she tried cooking (thank you, slow cooker!); and then she began to move more. She concentrated on these simple steps she could take every day instead of fixating on the number on the scale. Now, 90 pounds* lighter, Amanda is living proof that small changes can really add up. And this Coral Springs, FL, schoolteacher has learned that with determination and planning, she can do anything.

#WWTakeover #WWFamily #BeyondTheScale


Life as a teacher can be challenging. In my school, food is always around, whether it’s doughnuts in the faculty room or potlucks throughout the year. But once you make the decision to change, you’ll be strong enough to stick to your goals.

I’ve been on some great trips, but taking a vacation is even more fun now. When I’m shopping for what to bring, I can buy bikinis, I can look for cute sundresses. My wardrobe is much more interesting!

One day, I opened my lunch box and pulled out a salad, a clementine, a banana, and a fork. One of my students said to me, “Are you Mary Poppins? You have all that food in that little lunch box!” I’m happy to set a good example for these kids. Turn to page 26 for more


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

Your Whole Selfie!

mind & body day in the life

Scales by

My mom joined Weight Watchers with me, which made things easier. I had a partner facing the same challenges, and she helped me make better choices each day.

Sadie Marie, my dog, is my best friend. If I’m sitting on the couch for too long, she’ll start running around. When she does that, I know it’s time to go for a walk in the neighborhood.

When I first joined Weight Watchers, I was living with my parents. I started getting creative in the kitchen, cooking healthier meals. Making lighter, tasty dishes benefited all of us, even my dad.

My little brother has always been supportive. When I lived at home, he’d try any new dishes I made. Now we’ll take our dogs to the dog park or walk around the neighborhood together.

Adjusting my fitness routine was a game changer for me. I started with Zumba, and then I tried interval training and weights. Now I can even hold a plank for 3 minutes 30 seconds!

Chicken is one of my favorite foods, so my mom told me about a chicken cordon bleu recipe she found online. It’s delicious—it feels like you’re indulging in something unhealthy, but you’re not!

To learn more about Weight Watchers® scales, go to

GET MORE WEIGHT WATCHERS is the registered trademark of Weight Watchers International, Inc. and is used under license. ©2017 Weight Watchers International Inc. All rights reserved. 17PA028097


Hear Amanda tell her story. Head to

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Your life is full and goes far beyond a number. Our scales let you see yourself in your totality – active, inspired, achieving your best.

................................... Creamy Basil Chicken with Broccoli white meat chicken with broccoli and red bell peppers, in a creamy basil parmesan sauce

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

LIVE SMART. EAT BETTER. Trademarks are used under license by Kraft Heinz Foods Company. © 2017 H.J. Heinz Company Brands LLC. All rights reserved.

mind & body fit list

power trips Want to add some excitement to your next vacation? Try these five invigorating—and calorie– burning—activities to get you started on the road to adventurous getaways. BY KAREN ASP



Adventure travel—physically challenging recreation in exciting locales —is booming. Since 2009, the market has grown 65 percent each year.

Also referred to as trekking, this high-energy take on traveling in a wilderness setting while carrying everything you need strengthens your core and lower body—no surprise. To start, suit up with the basics (a backpack, sleeping bag, sleeping pad, stove, food, water treatment, and tent), and practice with a quick overnight trip before you embark on a longer adventure. You’ll see a whole different side of the world, and get a great workout, too.


K AYAKING In addition to the natural beauty you’ll see, this water sport will pay off with a strong core and shoulders. “As a bonus, you’ll also work your balance and agility,” says Haley Johnston, program manager and senior guide with Alaska Alpine Adventures in Anchorage. There is a learning curve, so begin with lake kayaking and build up to a sea or whitewater experience. Enlist a guide who can teach you how to paddle properly.

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When you’re riding on rocky terrain, you burn fat, strengthen your leg muscles, and develop nimble responses, says Kathleen Leopardi, CSCS, owner of the Personal Training Zone in Salt Lake City, who also facilitates fitness trips for Holiday River Expeditions. She recommends making sure your equipment fits properly (a cycling shop can help). Then find an easy path to practice on before trying tougher trails.


You’ll hit the trifecta with this sport: Balancing on the board will build strong abs; dealing with wind, waves, and steering will engage your leg muscles; and stroking the water on both sides of the board will fire up your upper body muscles. As for calories? Novice paddlers burned 185 to 250 during a 30-minute workout, according to an American Council on Exercise study (experienced paddlers burned up to 300).

R AFTING Not only will you satisfy your thirst for adventure and snag a great workout, you’ll also get a huge adrenaline rush from rafting. You may improve shoulder, arm, and core strength, but also increase mental sharpness and focus since you’ll have to read the water, stay calm, and make quick decisions. Start with a one-day excursion and then decide if you want to commit to a longer rafting vacation with friends or family.



When you’re in control of your finances, you’re in control of your future. Perla and Eddie rely on their Regions Banker, Stacy, to give them great advice on both their business and personal accounts. Recently, Stacy showed Perla the goal trackers on My GreenInsights, which will help her save for some projects around the house, and she helped Eddie set up his retirement account. Now the couple feels right on track to take their next step. Ready to move your life forward? We’re ready to help.

Watch Perla and Eddie’s real Next Step story and plan your own at © 2017 Regions Bank. Actual Regions customers compensated for their appearance. | Regions, the Regions logo and The Next Step Project are registered trademarks of Regions Bank. The LifeGreen color is a trademark of Regions Bank.

mind & body get in gear

ne to

it’s in the bag

— ju st

Scorch calories and get killer upper-body definition.

Th g, er n o e’ a tr er gr rms s still time to build s m t. m ab yo u s su rko i a b u can sh h t f o ow of oxi ng b ur w o w ag and follo d




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

your go-to boxing workout

STARTING POSITION Relax your knees (keep them bouncy) and distribute your weight evenly. Keep your feet shoulder-width apart with your lead hand in front. (Boxing uses the terms “lead” and “rear.” If you’re right-handed, your lead hand is your left.) Make sure your front heel and back toe are in line. Bend your elbows, and keep your hands up near your chin with palms facing your ears and chin slightly down.

Practice these moves a few times, then try the combinations listed below to get your heart and muscles working hard. These are 3-minute rounds, just like the pros do. Try for 4 rounds with a 1-minute rest in between each. Build up to 8 rounds for a total of 30 minutes (with a 2-minute warm-up with any of the aerobic moves listed in the “Make It Harder” section).

All illustrations depict right-handed positions. If you’re left-handed, adjust accordingly.





Start position. With your left hand in a fist, knuckles facing up, quickly extend your left arm, rotating your knuckles down before you make contact with the bag. (Always keep your wrists straight when you punch.) Return to start.

Start position. Using your right hand, rotate your torso counterclockwise, pivoting your right foot as your hips turn. Use your core to power your right fist across, landing with knuckles on top. Don’t lean forward. Return to start.

Start position. Rotate torso slightly to the left, with your left arm locked, elbow out. Use your core to rotate your hips back to start. Punch the side of the bag with your palm facing you. Return to start.

Start position. Since your back leg is already coiled, release the power from it and your core. With your right elbow out, punch the side of the bag with your palm facing you. Return to start.


PUT IT TOGETHER Warm up for 2 minutes (see the activities listed in “Make It Harder”). Then do each sequence of moves as many times as possible for 30 seconds, with no breaks. Then rest for 1 minute. Repeat 7 times (or build up to it).



Start position. Use the same rotation as with the lead hook. Drop the lead elbow slightly, lower your fist, and swing upward, landing with your palm facing you.

Start position. Use the same body rotation and core power as with the rear hook. Drop the rear elbow slightly, lower your fist, and swing upward, landing with your palm facing you.

KNOCK YOURSELF OUT We like these three products that will help get you ready for the ring.

15" 75 lb Fitness Boxing Bag These water-filled bags are easier on the joints. With each punch, the water is dispersed, providing some shock absorption. $100,

Title Vengeance Fitness Boxing Gloves The two inches of foam will absorb the shock and protect your hands as you punch your way to your goals. $35, titleboxing .com.

Jab, Cross, Lead Hook, Rear Hook, Lead Uppercut, Rear Uppercut Jab, Cross, 2 Jabs, Cross, 3 Jabs, Cross Jab, Cross, Jab, Cross, Lead Hook,

Rear Hook Jab, Cross, Lead Uppercut, Rear Uppercut, Lead Hook, Right Hook Lead Uppercut, Rear Uppercut,

Everlast Hand Wraps, 180" The material offers breathability and safety while training. Plus, the thumb strap helps you wrap your wrists easily for every fight. $10,

Jab, Cross Alternate all Hooks as fast as you can. Make It Harder: Instead of a minute of rest, perform jumping jacks, squats, high knee jogs, or jump rope.

EXPERT: Michael Tosto, owner of TITLE Boxing Club in New York City. / J U L Y / A U G U S T 2 0 1 7 35





STRATEGIC SIGHTSEEING SKIP THE BUS TOUR Ask your hotel concierge about walking tours instead. You’ll experience far more on a half- or full-day guided walk than you will on a quick hop-on, hop-off ride.

DON’T JUST STAND IN LINE While you’re waiting for your ride at a theme park, do some calf raises or toe taps—no one will notice.

MAP YOUR ROUTE Stay motivated to move. The free MapMyRun app can track your mileage while helping


you locate local tourist attractions. It’s available for Apple and Android devices.

POINT, CLICK, SHOOT When you’re trying to get the perfect photograph, don’t be afraid to walk, climb, and stretch into all sorts of crazy positions. Or take a photowalking tour on which a guide will help you discover great photo ops!

CHECK OUT A BOTANICAL GARDEN It’ll do your mind and body good. According to 2015 research from Stanford University, walking in nature may significantly decrease activity in a region of the

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brain associated with depression. Plus, thanks to wind resistance and varied terrain, you’re likely to burn more calories than you would if you were walking indoors.

HIT THE TRAIL Wherever you go, chances are there’s a trail nearby. The free AllTrails app (for iPhone or Android) locates hiking, biking, and running trails near you, and uses GPS to track you so you don’t get lost.

FIND THE BEST VIEW Whether you climb a hill or the stairs, getting to the top of your vacation city can burn some major calories. Case in point: the 377 steps to the

Statue of Liberty’s crown (reservations are required).

GET SOME GUIDANCE ON YOUR RUN If you’re a regular runner, try booking a guided run with or You’ll score some serious sightseeing while tearing through 500 calories or more per hour.

DON’T MISS THE MUSEUMS Whether you’re into art, aquariums, dinosaurs, or famous historical figures, getting a good dose of culture can involve covering a lot of ground (and let you rack up a ton of steps).



Buy a kite, inflatable ball, Frisbee, or paddleball set to play with once you get to your travel destination. When it’s time to head home, give the playthings to other vacationers.

weightwatchers com / J U L Y / A U G U S T 2 0 1 7 37


Pick a hotel or Airbnb in a walkable neighborhood or city center so that you don’t have to take cabs wherever you go. Check out to locate the right place for you.



Instead of just sitting at your gate while you wait to board, walk laps around your section of the airport.

Lug your bag onboard instead of checking it at the airport. You’ll build your biceps and save on baggage fees—plus you won’t have to wait around the luggage carousel.



Want an extra-refreshing roadside stop? Check out to find places you can enjoy getting into the water—or even hot springs—along your travel route. Just click on the states that you plan to drive through, and the site will give you a list of immersion options, along with all of the relevant maps, the driving directions, and, most important, the bathing suit requirements.


That way, it’ll be easy for you to get up from your seat to stretch or circulate around the cabin, helping to prevent blood clots as well as relieving any aches and pains.


When going on a hike, work to stay to the front of the group. It’ll help you pick your own pace rather than being held back by more leisurely hikers.

TRY ZIP-LINING Shooting down a zip line is, in itself, a great core workout because of the way you’re strapped into the harness as you zip down the line. But most excursions also incorporate hiking, tightrope-esque walks between tree canopies, and


Your steed won’t be the only one getting exercise. Simply staying upright in the saddle— which engages the core, legs, and entire upper body—can burn 149 calories or more in just 30 minutes for a 155-pound person. That’s the equivalent of walking a 17-minute mile.


During long road trips, schedule frequent breaks (every two to three hours) for walking, stretching, or doing a few exercises like jumping jacks or high knees.

rappelling—all of which provide their own excitement, calorie burn, and strength benefits. Read your own thrill-o-meter and choose the best fit.

DROP IN Find out what fitness studios are popular around your vacation spot and take a drop-in class. If you’ve always wanted to try an “it” workout gym like SoulCycle or Barry’s Bootcamp, that’s not available in your area, now’s your chance.


just lounging—check out fitness activities like stand up paddleboarding, snorkeling, or kayaking. Many resorts offer equipment rentals (either free or for a small fee) and even classes for students of all levels.

MAKE A BET Compete for steps with your travel buddy. Whoever racks up the most steps each day gets treated to dinner, the souvenir of his or her choice, or whatever else you want to wager. Even if you lose, you’ve walked more.

There’s more to the beach than

VISIT THE LOCAL FARMERS’ MARKET A leisurely 30-minute stroll through the stalls can burn 100-plus calories. The USDA has a national farmers’ market directory: /local-food-directories/ farmersmarkets.

RENT A BICYCLE Feel the wind in your hair—anywhere you go. Cities around the world offer bike-share programs. For a small fee, you

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and your crew can pedal around town, taking in the sights (and incinerating calories) without boarding a bus or cab.

GO SHOPPING Everyone expects you to come home with souvenirs, right? Browsing uses up calories, too.

Request a bedroom farther from the hotel’s or resort’s dining area so you can burn additional calories on your way to breakfast. Every extra minute you spend walking can score you 100 steps or more.

BORROW GEAR If suitcase space is at a premium, look for a healthminded hotel that will loan you whatever fitness equipment or workout wear you need. Westin hotels offers guests the use of New Balance shoes and clothing for only $5 for the whole stay.

TIDY UP AFTER YOURSELF Tell your hotel’s cleaning crew to skip your room, and clean it yourself. You’ll burn extra calories, plus, some hotels give you points if you do.

TURN OFF THE TV Make a “no TV on vacation” vow. You may end up sticking with it even after your return.

PITCH IN When visiting older family members (in-laws, grandparents) help out by doing yardwork and other tasks. Your reward? Their thanks—and, depending on the activity, you might torch 400 calories or more per hour.

ROUGH IT Stay at a campground to experience your own boot camp–style workout, complete with hauling water, carrying wood—and enjoying campfirecooked treats.

EXPERTS: Tennessee-based personal trainer Hannah Davis, CSCS; Chicago strength coach and online trainer K. Aleisha Fetters, CSCS; Brett Hoebel, trainer on NBC’s The Biggest Loser season 11 and creator of the 20 Minute Body workout; Lisa Niren, CPT, CityRow and CycleBar instructor.



For adults with diabetes

Ready for an around-the-clock insulin that you can take on your time? • Only once-daily Tresiba® allows adults to change their long-acting insulin day-to-day dose timingª Adults who miss or delay a dose should take Tresiba® as soon as they remember, then continue with their regular dosing schedule, making sure there are at least 8 hours between doses

• Tresiba® provides blood sugar control for more than 24 hours,b with powerful A1C reduction • Tresiba® releases slow and steady, and works the way the body’s insulin does • Once in use, Tresiba® lasts 8 weeks—twice as long as the Lantus® pen, which must be discarded after 4 weeksc a

In 2 clinical trials, Tresiba® was studied at alternating dosing intervals. In studies, Tresiba® has been shown to work effectively beyond 42 hours, after 8 once-daily injections. c In-use Tresiba® can be kept at room temperature (below 86°F), away from direct heat and light, or refrigerated (36°F to 46°F). b

What is Tresiba®? • Prescription Tresiba® is a long-acting insulin used to control high blood sugar in adults and children who are 1 year of age and older with diabetes • Tresiba® is not for people with diabetic ketoacidosis • Tresiba® is not for children who need less than 5 units of Tresiba® each day • It is not known if Tresiba® is safe and effective in children under 1 year of age • Tresiba® is available in 2 concentrations: 200 units/mL and 100 units/mL

Important Safety Information Do not share your Tresiba® FlexTouch® with other people, even if the needle has been changed. You may give other people a serious infection, or get a serious infection from them. Who should not take Tresiba®? Do not take Tresiba® if you: • are having an episode of low blood sugar • are allergic to Tresiba® or any of the ingredients in Tresiba® Before taking Tresiba®, tell your health care provider about all your medical conditions, including if you are: • pregnant, planning to become pregnant, or are breastfeeding • taking new prescription or over-the-counter medicines, vitamins, or herbal supplements Talk to your health care provider about low blood sugar and how to manage it. How should I take Tresiba®? • Read the Instructions for Use and take Tresiba® exactly as your health care provider tells you to

Ask your health care provider today if you’re Tresiba® Ready.

• Do not do any conversion of your dose. The dose counter always shows the selected dose in units • Know the type and strength of insulin you take. Do not change the type of insulin you take unless your health care provider tells you to • Adults - If you miss or are delayed in taking your dose of Tresiba®: o Take your dose as soon as you remember, then continue with your regular dosing schedule o Make sure there are at least 8 hours between doses • If children miss a dose of Tresiba®: o Call the health care provider for information and instructions about checking blood sugar levels more often until the next scheduled dose of Tresiba® • Check your blood sugar levels. Ask your health care provider what your blood sugar levels should be and when you should check them • Do not reuse or share your needles with other people. You may give them a serious infection, or get a serious infection from them • Never inject Tresiba® into a vein or muscle • Never use a syringe to remove Tresiba® from the FlexTouch® pen What should I avoid while taking Tresiba®? • Do not drive or operate heavy machinery, until you know how Tresiba® affects you • Do not drink alcohol or use prescription or over-thecounter medicines that contain alcohol What are the possible side effects of Tresiba®? Tresiba® may cause serious side effects that can be life-threatening, including: • Low blood sugar (hypoglycemia). Signs

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

and symptoms that may indicate low blood sugar include anxiety, irritability, mood changes, dizziness, sweating, confusion, and headache • Low potassium in your blood (hypokalemia) • Heart failure in some people if taken with thiazolidinediones (TZDs). This can happen even if you have never had heart failure or heart problems. If you already have heart failure, it may get worse while you take TZDs with Tresiba®. Tell your health care provider if you have any new or worse symptoms of heart failure including shortness of breath, tiredness, swelling of your ankles or feet, and sudden weight gain Your insulin dose may need to change because of change in level of physical activity or exercise, increased stress, change in diet, weight gain or loss, or illness. Common side effects may include reactions at the injection site, itching, rash, serious allergic reactions (whole body reactions), skin thickening or pits at the injection site (lipodystrophy), weight gain, and swelling of your hands and feet. Get emergency medical help if you have trouble breathing, shortness of breath, fast heartbeat, swelling of your face, tongue, or throat, sweating, extreme drowsiness, dizziness, or confusion. Please see Brief Summary of Prescribing Information on the adjacent page. You are encouraged to report negative side effects of prescription drugs to the FDA. Visit, or call 1-800-FDA-1088.

Recommended for use with NovoFine® Plus 32G Tip, one of the shortest, thinnest needles available.d Needles are sold separately and may require a prescription in some states. d

Tresiba® FlexTouch® can also be used with NovoTwist® needles.

Visit or call 1-866-739-1875 for more information.

Available by prescription only. FlexTouch®, NovoFine®, NovoTwist®, and Tresiba® are registered trademarks of Novo Nordisk A/S. Novo Nordisk is a registered trademark of Novo Nordisk A/S. All other trademarks, registered or unregistered, are the property of their respective owners. © 2017 Novo Nordisk All rights reserved. USA17TSM00092a May 2017

insulin degludec injection 100 U/mL, 200 U/mL

Brief Summary information about TRESIBA® (insulin degludec injection) Rx Only This information is not comprehensive. • Talk to your healthcare provider or pharmacist • Visit to obtain FDA-approved product labeling • Call 1-800-727-6500 Do not share your TRESIBA® FlexTouch® insulin delivery device with other people, even if the needle has changed. You may give other people a serious infection, or get a serious infection from them. What is TRESIBA®? • TRESIBA® is a man-made insulin that is used to control high blood sugar in adults and children who are 1 year of age and older with diabetes mellitus. • TRESIBA® is not for people with diabetic ketoacidosis (increased ketones in the blood or urine). • TRESIBA® is not for children who need less than 5 units of TRESIBA® each day. • It is not known if TRESIBA® is safe and effective in children under 1 year of age. • TRESIBA® is available in 2 concentrations: The 100 units/mL pen can be injected from 1 to 80 units in a single injection, in increments of 1 unit. The 200 units/ mL pen can be injected from 2 to 160 units in a single injection, in increments of 2 units. Who should not take TRESIBA®? Do not take TRESIBA® if you: • are having an episode of low blood sugar (hypoglycemia). • have an allergy to TRESIBA® or any of the ingredients in TRESIBA®. Before taking TRESIBA®, tell your healthcare provider about all your medical conditions including, if you are: • pregnant, planning to become pregnant, or are breastfeeding. • taking new prescription or over-the-counter medicines, vitamins, or herbal supplements. Before you start taking TRESIBA®, talk to your healthcare provider about low blood sugar and how to manage it. How should I take TRESIBA®? • Read the Instructions for Use that come with your TRESIBA®. • Take TRESIBA® exactly as your healthcare provider tells you to. • Do not do any conversion of your dose. The dose counter always shows the selected dose in units. Both the 100 units/mL and 200 units/mL TRESIBA® FlexTouch® pens are made to deliver your insulin dose in units. • Know the type and strength of insulin you take. Do not change the type of insulin you take unless your healthcare provider tells you to. The amount of insulin and the best time for you to take your insulin may need to change if you take different types of insulin. • Adults: If you miss or are delayed in taking your dose of TRESIBA: o Take your dose as soon as you remember then continue with your regular dosing schedule. o Make sure there are at least 8 hours between your doses. • If children miss a dose of TRESIBA®: o Call the healthcare provider for information and instructions about checking blood sugar levels more often until the next scheduled dose of TRESIBA®. • Check your blood sugar levels. Ask your healthcare provider what your blood sugars should be and when you should check your blood sugar levels. • Do not reuse or share your needles with other people. You may give other people a serious infection or get a serious infection from them. • Never inject TRESIBA® into a vein or muscle. • Never use a syringe to remove TRESIBA® from the FlexTouch® pen. What should I avoid while taking TRESIBA®? While taking TRESIBA® do not: • Drive or operate heavy machinery, until you know how TRESIBA® affects you. • Drink alcohol or use prescription or over-the-counter medicines that contain alcohol.

What are the possible side effects of TRESIBA®? TRESIBA® may cause serious side effects that can lead to death, including: • Low blood sugar (hypoglycemia). Signs and symptoms that may indicate low blood sugar include: o dizziness or light-headedness o blurred vision o anxiety, irritability, or mood changes o sweating o slurred speech o hunger o confusion o shakiness o headache o fast heartbeat • Low potassium in your blood (hypokalemia). • Heart failure. Taking certain diabetes pills called thiazolidinediones or “TZDs” with TRESIBA® may cause heart failure in some people. This can happen even if you have never had heart failure or heart problems before. If you already have heart failure, it may get worse while you take TZDs with TRESIBA®. Your healthcare provider should monitor you closely while you are taking TZDs with TRESIBA®. Tell your healthcare provider if you have any new or worse symptoms of heart failure including shortness of breath, tiredness, swelling of your ankles or feet and sudden weight gain. Treatment with TZDs and TRESIBA® may need to be adjusted or stopped by your healthcare provider if you have new or worse heart failure. Your insulin dose may need to change because of: • change in level of physical activity or exercise • increased stress • change in diet • weight gain or loss • illness Common side effects of TRESIBA® may include: • serious allergic reactions (whole body reactions), reactions at the injection site, skin thickening or pits at the injection site (lipodystrophy), itching, rash, swelling of your hands and feet, and weight gain. Get emergency medical help if you have: • trouble breathing, shortness of breath, fast heartbeat, swelling of your face, tongue, or throat, sweating, extreme drowsiness, dizziness, confusion. These are not all the possible side effects of TRESIBA®. Call your doctor for medical advice about side effects. You may report side effects to FDA at 1-800-FDA-1088. General information about the safe and effective use of TRESIBA®. Medicines are sometimes prescribed for purposes other than those listed in a Patient Information leaflet. You can ask your pharmacist or healthcare provider for information about TRESIBA® that is written for health professionals. Do not use TRESIBA® for a condition for which it was not prescribed. Do not give TRESIBA® to other people, even if they have the same symptoms that you have. It may harm them. What are the ingredients in TRESIBA®? Active Ingredient: insulin degludec Inactive Ingredients: zinc, metacresol, glycerol, phenol, and water for injection. Hydrochloric acid or sodium hydroxide may be added. Manufactured by: Novo Nordisk A/S DK-2880 Bagsvaerd, Denmark For more information, go to or call 1-800-727-6500. This Patient Information has been approved by the U.S. Food and Drug Administration Revised: 12/2016 More detailed information is available upon request. Available by prescription only.

For information contact: Novo Nordisk Inc. 800 Scudders Mill Road Plainsboro, New Jersey 08536, USA 1-800-727-6500 Novo Nordisk®, TRESIBA®, and FlexTouch® are registered trademarks of Novo Nordisk A/S. © 2017 Novo Nordisk USA16TSM05267 1/2017


heart soul A M U S E M E N T PA R K S T R AT E G I E S , S E L F -TA N N E R S , O N T H E R OA D W I T H D O G S

tor rejuvena

sounds of silence


Want to quiet the noise and make sense of the world inside your head? For this writer, pushing the mute button worked wonders. BY BEVERLY WILLETT I went on my first silent retreat 11 years ago, in the throes of an excruciating divorce. I was raising two daughters, recovering from surgery, and approaching 50. As my stress mounted, my meditation teacher (I’d attended her classes for years) suggested a rural retreat. A silent one. My life in New York City was fast and noisy, but I was used to it. Silence? Not so much. But my teacher insisted that it was just the medicine I needed. “Silence cuts out a lot of stimuli so the brain can focus only on what’s inside it,” explains psychologist and mindfulness expert Laura Kasper, PhD. I was skeptical, but I also knew I needed a respite; besides, how hard could it be to keep my mouth shut?

I arrived for my four-day retreat and hung a badge that read “SILENT” around my neck—a cue to others not to speak to me. That first day, I meditated for several hour-and-a-half sessions, breaking to stroll the meditation center’s expansive grounds, reciting mantras. (Yes, out loud. Contrary to popular belief, silent retreats do not ban all vocalization. As Kasper notes, the point is to disengage from technology and extraneous conversations that lure you from your interior world back to the social one.) The day whizzed by. No clients to placate, meals to cook, kids to look after. I turned in early instead of crashing from exhaustion. Four days of this? Bring it on. / J U L Y / A U G U S T 2 0 1 7 41

section name rejuvenator


Author Beverl y Willett

“ALL THOUGHTS OF MULTITASKING VANISHED, THE STILLNESS MAGICALLY REORDERING MY USUAL FRENZIED PRIORITIES.” An hour or so later, I walked to the dining hall for breakfast. I now found it delightful to eat in silence. Each bite was purposeful, with no stress goading me to overeat (though the raisin-bread toast with butter was so good, I had seconds). All thoughts of multitasking vanished, the stillness magically reordering my usual frenzied priorities. I followed my spirit wherever it took me—which, one sunny afternoon, was to the abbey’s labyrinth, situated in a field of bees and wildflowers. Bare-legged in sandals, I was poorly dressed for a walk in the wild. And I was terrified of bees. But with the abbey’s honey-colored rescue dog at my side, I entered the maze and followed the circular path to the center (labyrinths have long been a tool in meditation). Once I reached the sacred center, I sat on a bench, content. The dog wandered away. Bees buzzed all around but left me in peace. I read into the night, immersed in St. Teresa of Avila’s The Way of Perfection. My problems receded, and my mind drifted to my daughters and their futures and to my elderly mother. The next day in the courtyard, I noticed a group of Zen-like rock formations other retreatants had built. I grabbed a pile of rocks and fashioned my own sculpture, fascinated that the odd-shaped stones added stability to my tower and the seemingly perfect ones toppled it—an outcome I found oddly reassuring. By the end of my stay, joy had replaced my doldrums. I had no answers to my career impasse, but without consciously doing so, I had somehow reset my course. In a world where so many have so little, I hesitate to call my periodic dips into silence a necessity. They are, after all, a luxury available only to those with a certain privilege. But flight attendants are onto something when they tell you to put on your oxygen mask before helping others. Silent retreats give me the oxygen I need.

J U L Y / A U G U S T 2 0 1 7 /


Visible Scars. Meet Visible Results.

On day two I woke up late, missed breakfast, tried and failed to meditate, and wandered outdoors sobbing. The eerie quiet filled me with terror. No amount of New York noise, it seemed, was as loud as the monkeys inside my mind. “It’s a common reaction,” says Washington, D.C.–based clinical psychologist Jeff Rosenberg, PhD, who has attended many retreats. “Our minds can take a few days to settle. If you’re unfamiliar with these sensations, you can get very discouraged.” After my meltdown, I followed the advice of a Buddhist nun and focused on breathing. I eventually calmed down, and my urge to speak subsided. I realized that the absence of sound is not silence, but merely a pathway to it. Arriving at true silence takes longer than a day. I’d gone on retreat to find a way to cope with my divorce. In the silence, I uncovered an older, more deeply buried anguish—my father’s untimely death two decades earlier. As I breathed out my anger in the form of imaginary black smoke, I actually felt the pain leave my body. Positive thoughts edged out negative ones. I left on the fourth day full of hope. For several years, I went on an annual silent retreat, but then got distracted by work, educating my kids, and relocating to a new city. But before long, an unease bubbled up. My career had stalled, and though I was far from the basket case I’d been when my marriage crumbled, I was often worried and crabby. I went online and found Mepkin Abbey, a Trappist monastery offering silent retreats, just two hours north of me. One September morning, I got in my car and took off. As I drove through the abbey’s oak-lined entrance, I was flooded with gratitude. “I am so, so fortunate,” I thought. After stashing my suitcase in the single-bedded, suitably monastic room that would house me for the next five days, I took off for the abbey library. As I loaded up my arms with books, I once again became the giddy girl who made regular Saturday trips to the bookmobile. The habit of silence quickly returned, sparing me any breakdowns. I meditated. I prayed. I hiked. I napped. I rose at 3 o’clock one morning for vigils. Guided by the stars and a flashlight, I made my way across a footbridge and up an unlit path guarded by toads. They serenaded me as I passed. Inside the chapel, I chanted with monks who’d committed their lives to silence. At the end of the hour, bells rang and we stood together, awaiting the dawn.

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heart & soul real world, your way

a walk in the park

Disney, Six Flags, Universal, and the rest are summer fun staples. That’s why we’ve made it easier to have a blast and stay on plan. BY VANESSA GENEVA AHERN

You may think that the healthiest food available at a theme park is a caramel-dipped apple. (That counts as fruit, right?) But with a bit of planning, you can have a great time and stay on track, says Laura M. Nance, RD, nutrition specialist at the MUSC Weight Management Center in Charleston, SC. The key is to set realistic expectations (“This is probably not the week for an ambitious weight-loss goal,” Nance says), especially if you intend to splurge on an only-at-theamusement-park treat. Here’s how.

ENJOY WHAT YOU LOVE Looking forward to that Mickey ice-cream bar? Make it work by saving up your weeklies. Curious to try the Butterbeer at The Wizarding World of Harry Potter? Balance it out with a lighter lunch or dinner. Just be sure to plan how you’ll work in your treat, and then relish it. Another potential plus: Knowing that you’ll be having a specific goodie helps you avoid nibbling on the side. “It’s easy to think, ‘I didn’t get a snack, so I’ll have just a bite of my kid’s ice cream.’ Then an hour later, you’ll find yourself buying another snack,” says


Susan Peirce Thompson, PhD, author of Bright Line Eating: The Science of Living Happy, Thin & Free. EMBRACE THE EXCERCISE OPTIONS With so much to see and do, a theme park is the perfect way to get in your steps. In fact, Connect members who spent a day at Disney report that they each easily logged 20,000 on their Fitbits. Go prepared with good walking shoes, and stay well hydrated. (Think of those trips to the restroom as extra steps!) And, if you can, Nance recommends starting the day with a resistancetraining or yoga workout; that mellow feeling can stay with you even through a stressful half hour of waiting in line. EAT AT OFF TIMES Ubiquitous fast food and clamoring kids can make it easy to overlook the excellent higher-end dining options at many amusement parks—good onsite (or nearby offsite) restaurants that let you have a calmer, tastier, and potentially healthier meal. To avoid the crowds, make a lunch reservation for around 11 a.m., and

J U L Y / A U G U S T 2 0 1 7 /

then aim for an early dinner, say 4:30 p.m. (Eat a healthy snack if you’re hungry later.) You’ll have a more relaxing meal and maximize your time on the rides, since you’ll be happily colliding in bumper cars while everyone else is waiting for food. REMEMBER: YOU’RE NOT A GARBAGE CAN Amusement park prices can leave you as dizzy from sticker shock as from the roller coasters—but that’s not a reason to make unhealthy choices. Sure, it’s frustrating when your child loses interest after two bites of that foot-long hot dog you paid a small fortune for. Still, resist the temptation to finish it. Eating food you don’t really want doesn’t put those calories to any better use than throwing the food in the trash. Nance suggests taking a page from the parenting book and giving yourself a 10-second time-out before you unthinkingly polish off leftovers. “Ask yourself, ‘Is this really worth it?’ Chances are, the answer will be no.”


PREP FOR SUCCESS More and more theme parks are picking up on consumers’ desire to eat more healthily. Disney, for instance, offers fresh fruit, hummus, baked potatoes, and vegetarian chili, while options at Six Flags include fresh fruit and grilled chicken. And almost every park posts its menus online. Map out your course beforehand in order to estimate when you’re likely to be hungry and decide where and what you’ll eat. That way, your whole family won’t suddenly be starving with not a vegetable in sight. Also, packing healthy snacks, such as carrots, fruit, and 100-calorie bags of nuts and pretzels means you’ll have something on hand if hunger strikes.

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heart & soul success secrets

pride and joy This US Navy veteran knew that transitioning to civilian life wouldn’t be all smooth sailing. But with the help of her new healthy lifestyle, she’s happier than ever. AS TOLD TO KATERINA GKIONIS


"Now I can handle curveballs that life throws at me. I know what I need to do to be successful."


Four years later, after I was honorably discharged, I knew my life was changing and that my habits had to change, too. I was tired all the time, I felt sluggish, and I realized that I felt this way because of the amount I was eating. I joined Weight Watchers (for the fourth time!). I wanted to feel good again, and I believed Weight Watchers could help me get there. My first week back on the Program, I realized I had to change the quantity of food

HOW KELLY HAS GONE BEYOND THE SCALE: I keep my hands busy. I followed the lead of fellow Members in my meeting and I started to knit. I make little pom-poms that I hang on my tote or use on gift wrap—my cats love them, too! I found my hip bones. When I lay down in my bed one night and felt my hip bones again after I lost somewhere around 28 pounds, I remember being so excited and feeling sexy for the first time in a while! Hip bones aren’t something that other people can see but I felt really feminine. Hello, crazy lipstick! I’m no longer afraid to experiment with my beauty regimen. Bring on the bright reds, hot pinks, and deep purples! Turn to page 48 for more

*People following the Weight Watchers plan can expect to lose 1–2 lbs/wk. 46



the US Navy in 2011, I was very fit and active. My main deployment was for eight months. I was surrounded by people 24/7, and, since I’m a social person, I enjoyed that. When I came back to shore, I developed a lot of anxiety about being alone, and that’s when I started eating for comfort.

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heart & soul success secrets

I was consuming. I love chips, I love sweets, and I knew I could still have them—I just had to track my intake. At first it was hard to account for every bite. My Leader noticed that I was struggling, so she pulled me aside for a quick chat. She told me I had to quit “trying” and start “living” the Program. At that moment, the idea that Weight Watchers is a healthy lifestyle clicked for me.

A FRIEND IN HIGH PLACES My fiancé, Ian, and I love to be outdoors, which is easy to do in San Diego. Ian used to hike the area trails on his own, but as I lost weight and got more active, I started joining him. When I learned about the hike up Cowles Mountain, the highest peak in San Diego, we decided to give it a try. As we were going up, I stopped and said, “Ian, let’s do the other half another day,” but he kept encouraging me. When we got to the top, we took in a breathtaking San Diego sunset. It’s so rewarding to push your body in a way you’ve never done before.

When I look in the mirror, I do a happy dance and think, ‘Is that really me?’ Eating out was also a cause for concern. San Diego is known for its delicious Mexican food; Ian, my fiancé, and I love to go to one particular restaurant in historic Old Town for authentic grub. I didn’t want to cut it out of my life, so I figured out a plan: I save up my SmartPoints for chips with my salsa. Then I measure out the amount of rice I can eat and 4 ounces of chicken. There’s no shame here! I loved that fitness wasn’t a requirement to get started on the Program—it was something I could work toward over time. When I was ready to get more active, I bought myself a Bikram yoga pass and joined a gym soon after. I began hiking with Ian, and I became a member of the San Diego Zoo so I can take my niece there a few times a week. I now work as a civilian employee for the Navy, so I still travel on a ship for days or weeks at a time throughout the year. When I’m onboard, I try to stick to lean meat and vegetables for lunch and dinner, I plan to have dessert every other day, and I keep healthy snacks on hand to eat between meals. Since I don’t have access to my mobile app at sea, I bring my paper tracker to write down all my meals. I like to jot notes to myself to help me stick to my plan. My most recent one reads: “Don’t stop until you’re proud.” As I lost weight and became more active, the fog in my life lifted: I became happier, my house got cleaner, I got more organized, and I gained an excitement for trying new things. I now wake up with determination and go to bed with satisfaction. I know I can continue on this healthy path for life.


I can't wait to marry this guy!

GOAL GETTER I’ve learned that consistency is key to my success. I like to set goals for myself, and I love achieving them. I had always wanted to be a runner, so at the end of 2015, I set a goal to do one 5K for every month in 2016. In January, I walked the 5K; in February, I walked and ran a bit, and so on. In December 2016, I ran the race from start to finish! In 2017, I want to motivate others to believe that they can reach their goals, too: I set up a 5K group at my Weight Watchers meeting, and we complete one each month. I’m hoping the others who participate can feel the same amount of pride that I had for myself when I completed my races last year.

I love WW Fresh,* a new ready-toeat food delivery service by Weight Watchers. The meals are delicious! I share my favorites on Instagram.

J U L Y / A U G U S T 2 0 1 7 / weigh

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heart & soul pet projects

What do you mean, I can't ride shotgun?

happy tails! It’s road trip season and if you just can’t bear to leave your beloved pooch behind, take heart. Now you can bring a canine traveling companion, provided you follow a few getaway guidelines.

What’s more heartrending than those big puppy eyes gazing mournfully at you as you leave your pet at the local kennel or with a dog sitter while you go off on vacation? There’s a simple way to avoid the guilt and still enjoy your getaway—take him along! We talked to experts to find out how you can have a happy, healthy, hassle-free trip with your pooch. Visit the vet first. Before you pack up your car, always take your dog for a checkup and any vaccinations he may need. While you’re there, get his nails trimmed to avoid nicks and scratches wherever you’re staying and ask for copies of any prescriptions he may have. “You can also obtain a health certificate that states your dog is healthy and current on vaccinations,” says Erin Wilson, DVM, medical director, ASPCA Adoptions Department, NYC. “Technically, health certificates are required for transporting dogs across state lines (even in your car). They usually need to be issued within 30 days of


travel, but each state is different, so ask your vet.” If your dog tends to get carsick, you might want to request a prescription for Cerenia, an FDA-approved medication to prevent vomiting caused by motion sickness, suggests Alison Birken, DVM, a small-animal veterinarian in Fort Lauderdale, FL, and co-founder of, a website that gives advice on kids, pets, and style. Practice, practice, practice. If your dog isn’t used to being in the car for long stretches of time, start getting him ready a few weeks before your trip. Begin by keeping his kennel or crate—one that’s large enough for him to sit, stand, and turn around in—in your living room for at least a week. “Then take him on a series of short drives, gradually lengthening the time he spends in the car,” Wilson says. “The day of your trip, first let your dog exercise. This will give him a chance to use up some energy as well as let him relieve himself before getting in the car.”

J U L Y / A U G U S T 2 0 1 7 /

Secure your dog safely. Every time your dog is in the car, be sure he’s securely in a crate placed in the backseat or fastened with harnesses or leashes that attach to existing seatbelts. Despite the cute pictures you’ve seen, he should never stick his head out the window or sunroof and he should never sit in the front seat or in your lap. Animals can’t brace themselves against swerves or turns, Birken says. Pack provisions. Bring water and a portable water bowl for your dog. A favorite blanket or toy that smells like home can help soothe his travel-jangled nerves. “Pack a few snacks, too,” Birken advises. “But don’t feed your dog a huge meal while you’re on the road.” Plan regular pit stops. A marathon car trip won’t work for your pup, so always factor in time to exit the highway. A stop every two hours is ideal, Birken says. And if your dog seems to be in distress or is panting excessively, pull over immediately and let him have some air.

Find dog-friendly lodgings. Major hotel chains are now rolling out the red carpet for traveling pets, but always check in advance. If you’re unsure whether a hotel welcomes dogs, call and ask. You can also visit, a site where you’ll find listings for more than 40,000 dog-friendly properties in the US. Consider staying at a petloving rental. There are more than 92,000 dog-friendly Airbnb options, and more than 90,000 VRBO and homeaway .com homes available in the US. Before booking a stay, ask the owner any specific questions about the home and amenities. Head to a doggy destination. Make sure you’re choosing places and activities that accept dogs. There are thousands of canine-friendly options in the US, from the Grand Canyon to the French Quarter in New Orleans to a historic dog-walk tour in Savannah, GA. Visit to plan a trip that will be fun for both your dog and your family.




© Natural Balance Pet Foods, Inc. FNB001


LIMITED INGREDIENT DIET Support your dog’s unlimited life with: · Single-source animal protein · Two primary carbohydrate sources · No grains, fillers, potatoes or chicken

best trip I ever took


Whether mind-blowing or quietly instructive, across town or across the globe, a truly great vacation pushes you out of your comfort zone and throws you into a new world of surprises, delights, and, yes, occasional heart-stopping fear. Here, ďŹ ve writers recall the travel adventures that changed their lives.



overcome with feelings of strength and gratitude. And for perhaps the first time ever, I fully understood how blessed I was to be looking forward to a happy, healthy new year. —Kate Lawler


I love living in New York City, but for vacations, I almost always opt for the great outdoors. And for years Patagonia—the remote region of mountains, glaciers, and lakes in the southernmost part of South America—was at the top of my bucket list. So I was thrilled when, over dinner one January evening, I convinced three good friends to go with me on a hiking tour there. The trip, organized by an active-travel company, wouldn’t happen until that December (one of the region’s warmest months), so we had plenty of time to plan our adventure. The next morning, a freak accident put the trip—and my life—on hold. I was walking from my apartment to the subway when an out-of-control taxi jumped the curb onto the sidewalk and hit me, throwing me several feet into the air and depositing me on the concrete, facedown and unconscious. I suffered multiple fractures in my face and jaw, a severe concussion, a broken rib, herniated disks in my neck, and cuts on my face and ear that required stitches. I remember none of this, but according to bystanders who immediately called 911 and rushed to my side, the scene was a grim one. Several witnesses said they weren’t sure that I would survive. I spent several days in the ICU. My parents were with me nearly 24/7, and though I was in bad shape, we all shuddered to think how much worse it could have been. From the hospital, I went home to rest and recover. It was a long, painful process; my whole body hurt from head to toe. Once the symptoms of my concussion faded, my doctors gave me the OK to return (slowly) to work. I was definitely better, but it was months before I didn’t collapse on my couch at the end of the day. With time, my medical team assured me, my bones would heal and I’d feel (and look) like my old self again. By April, the Patagonia trip, which I’d assumed was off the table, began to glimmer once more as a possibility, and it was a huge motivator as I slogged through countless medical appointments, tackled insurance paperwork, and eventually underwent reconstructive surgery to repair fractures in my nose and cheek. My wouldbe travel companions, who had provided invaluable support through every phase of my recovery, were just as determined as I was to take this trip together. By early summer, we were looking into flights and buying hiking gear. Just before Christmas, the four of us flew to the bottom of the world for what would have been the coolest vacation I’d ever taken, regardless of the circumstances: hiking in the vast Patagonian wilderness with local guides, seeing massive icebergs up close, strapping on ice shoes and walking on a glacier. But the fact that my year had begun with such trauma transformed this December getaway into a celebration without equal. On my favorite day, we went on a heart-pumping, uphill hike to a glacial lake with spectacular views of the jagged Fitz Roy peaks of the Andes. When I reached the lake and sat on a rock to eat lunch, I was sweaty, exhausted—and exhilarated. The “healing power of nature” may be a cliché, but as I gazed up at those mountains and breathed in the pure, mind-clearing air, I was



The moment of truth came at 3 a.m. in the Holiday Inn Express at the Madrid airport. That’s when my image of myself—savvy, globe-trotting mom—collided with reality. I was about to take my 11- and 13-year-old into a revolution. It was February 2011, and we were booked on a morning flight to Cairo. Just weeks earlier, protests had erupted in Tahrir Square, and a few days ago President Mubarak had been forced to step down. Never, in our family’s three years of travel and homeschooling, had I felt so far out of my comfort zone—even though getting out of our comfort zones was precisely the point of this project. It was the kind of education my husband, Robb, and I had always dreamed of giving our boys—broadening their horizons and showing them firsthand that the American way of living was not the only way. And the middle-school years were an ideal time to do it, since the kids were old enough to absorb what they saw, yet young enough not to be distracted by social pressures, or embarrassed to be with Mom and Dad. Robb and I developed a curriculum, figured out coursework, and came up with itineraries to match. We spent stretches at home in Texas studying not just math and science but the next places we’d visit. So before going to Machu Picchu, we did a deep dive into the Incas. For the current leg of our trip, we’d spent four months learning about Egypt, the ancient Greeks, and the Roman Empire. I’m not a trained teacher, and I’d never planned such challenging trips (hopscotching through South America on a shoestring; packing a single suitcase for both a safari in Africa and museumgoing in Paris). Arguably harder was fending off the naysayers— including my mother, who claimed we were depriving our sons of a “normal” education, with school dances and football games. (My response: “Nothing good ever happens in middle school.”) The whole process taught me that it’s a lot easier to be adventurous when you have only yourself to worry about. But intrepidness is almost the antithesis of mothering. I willed myself to stay calm as we sat in an open Land Rover 20 feet from two lionesses in Tanzania; floated in a hot-air balloon over the Cappadocia region of Turkey; and rode through the Himalayas in China’s western Sichuan Province on a highway that’s rated one of the world’s most dangerous. (I discovered this fact after we finished the drive; only then did I have my breakdown.) In each of these cases, I recognized that worry was the short-term price I paid for creating rich experiences and lasting memories. Egypt was different. The risk seemed greater than any possible / J U L Y / A U G U S T 2 0 1 7 59

reward. I couldn’t sleep that night in Madrid, and by morning I’d decided we weren’t going. Enter Robb, calm and practical. He reminded me that we’d checked with contacts in Cairo to confirm that the country was returning to normal. In fact, an American friend in Egypt had encouraged us to come; the economy desperately needed the tourist dollars, he’d said, and with fewer crowds we’d have a chance to meet and talk to actual Egyptians, rather than merely other tourists. I’d kick myself, Robb said, if I passed up this opportunity. I finally agreed and, still shaky, boarded the plane. I spent the entire flight over the Mediterranean quietly chanting prayers to myself. I generally hate to be wrong, but not this time. Egypt may have been in tumult, but for us it was a joy, except for our fears about the plight of the people we met. Everywhere we went, they were happy to see us, and urged us to tell our friends that their country was safe to visit. At the Great Pyramids, which, pre–Arab Spring, drew thousands of tourists a day, we were four of only 50 visitors. Instead of enduring a long wait to enter the Egyptian Museum, we waltzed right in. We’d booked a 16-passenger sailboat to take us down the Nile, but everyone else had canceled, so our family and 12 crew members had the boat to ourselves. One tour operator told us that he’d been down on the square protesting Mubarak’s regime. He’d known he was risking his life. “But I have two children,” he said. “What choice do I have but to fight for their future?” I was moved by his devotion and courage. So much of what we experienced in Egypt was foreign to me, but doing anything for your kids was a concept I understood completely. —Jeannie Ralston

Girls Just

Want to Have Fun Weighed down with a borrowed backpack, I gasped for oxygen as I trudged up a trail in the Canadian Rockies with Amy and Susan, my best friends from college. It had taken us nearly two decades to get to this moment—four months of planning preceded by 16 years of fantasizing about it. Our last reunion had been back in 1999, when we’d convened in Colorado with husbands and babies in tow. This time, we’d ditched the kids and spouses and somehow resolved our logistical problems—pricey airfares, crazy flight connections, and (that bane of working moms) jam-packed schedules—to pull off a girlfriend getaway for just the three of us. We’d enjoyed three blissful days of camping near Lake Louise, which was even more stunning in life than in the hundreds of photos I’d seen. Now we were finally embarked on what Susan, our self-designated planner, had touted as the trip’s centerpiece— a six-mile backpacking expedition through Yoho National Park. Our destination was a quiet cabin in the woods, where we’d spend the night before setting off again the next morning. I’d given no thought to the six miles, not realizing they’d all be uphill and that we’d be navigating over rocks, logs, and streams. I had to dig deep just to put one foot in front of the other, and as I did so, I cursed myself for not springing for fancy trail shoes with better ankle support. Every step had me on the verge of collapse, even as Amy and Susan bristled with energy. (I vowed, seeing how fit they were, to begin a rigorous workout routine as soon as I got back home.) What kept me going was the fact that I was having a fabulous time.


J U L Y / A U G U S T 2 0 1 7 /

We’d been talking nonstop since meeting up at the Calgary airport. We’d covered kids, jobs, husbands, books, and much more. Today we were reminiscing. One minute we’d be laughing hysterically at stories about the house we shared senior year, the ad hoc potlucks we hosted, the borrowed skirt Susan ruined after a night of dancing. The next, we’d round a corner and confront yet another showstopper: a glacier here, a snowfield there, a pond with impossibly bright blue water, another panorama of variegated mountain ranges. The oohs and aahs ended when rain turned into bullet-size hail. We mustered our energy for one final push to the cabin, which turned out to be a charmingly rustic oasis, with a fire blazing in a huge hearth. But my joy at reaching it was tempered by my shock at the crowd inside: 23 other backpackers. Where on earth would we all sleep? As if reading my mind, someone pointed to a ladder. Amy and I scrambled up to a loft with 16 mats laid out one after another. (The downstairs bedroom had already been claimed by the first seven arrivals.) She and I shared a horrified look. I’d known we wouldn’t have the cabin to ourselves, but I’d imagined hostel-like rooms with bunks—not this sardine-can arrangement that would have us sleeping next to perfect strangers. Our mood lifted in the kitchen, which buzzed with energy as everyone took turns using the propane stove (no electricity) and sharing the water we hauled from the nearby stream (no indoor plumbing). By the time we’d eaten and cleaned up, it was dark. Susan, ever prepared, had packed a deck of cards. I’m no fan of games, and ordinarily I would have begged off, but I had nothing to read and was in no rush to hit the mat. We recruited two sisters from Alberta to join us in playing Oh Hell by the firelight. Oh Hell, a favorite of inveterate cardplayer Bill Clinton, proved to be insanely complicated, and I admit I never mastered the rules. But I’ll remember that game always. There in that cabin in the middle of nowhere, time slowed and life was reduced to essentials: warmth, laughter, lifelong friendship, and a promise never to let 16 years go by before our next adventure. —Kate Kelly


on the Slopes I’ve never been the adventurous type. I was the kid chosen last for teams, the one afraid to hang from her knees on the trapeze (of her own swing set). But many years ago, when I was 20, adventure came knocking—or, to put it more accurately, barged in. “Let’s go to Lake Tahoe!” my boyfriend said. “I have friends there. We’ll go skiing!” So what if I didn’t know how? His friends would teach me. I’d pick it up in no time. I resolved to be brave, just this once. We drove to the ski place (a mountain, I believe it’s called), and the friends lent me skis and directed me to the lift. I sat in a chair and within seconds hovered above skiers gliding down a large white blanket. The scene resembled what many people would refer to as fun. The higher we went, the more certain I was that I would not be able to ski off that chair. I hatched a plan to remain seated until the lift brought me back to the bottom, where I’d hop off and say, “I don’t feel like skiing just now, but the ride was so invigorating!” Instead, the ski lift came to a screeching halt at the top. When I didn’t move, the operator came over and told me that everyone had to get out and ski off the lift. “Um, I don’t really know how to ski,” I whispered.

“Sorry.” He lifted me down and pointed me toward the slope, which was really a misplaced Alp. The friends said I should just push off; they’d ski alongside and offer advice. I swallowed and used the pole to heave myself forward. Within seconds, I was breaking the sound barrier. Heading straight down, I zoomed past other skiers, many of whom seemed to be screaming. Trees appeared and then vanished. Desperate to slow down, I plunged my poles deep into the snow. Wheee! The poles disappeared. I kept flying. My hat went airborne. By now, other skiers around me were shrieking, “Sit down! Roll off!” Their words finally registered in my brain as instructions. So I squatted down and flew even faster. Finally, when I managed to roll sideways, I tumbled into a snowbank and lay there, amazed at the sudden quiet. There was not much public glory for my big adventure. People gathered around to yell at me for endangering so many others. What was I, they demanded, some kind of crazy daredevil? Well…yes. Perhaps. They were right, of course. I’d been ridiculous—and luckier than I deserved. (Nobody got hurt, not even me.) But now that I’d experienced paralyzing fear and lived through it, I felt something growing in me: a desire for a different story to tell myself, and the world, about who I was. A year later, my boyfriend got his pilot’s license, and we rented a plane and soared through the mountains of Santa Barbara and into California’s Ojai Valley. Soon after, we learned to sail and worked nights so we could explore the Channel Islands by day. We snorkeled in the Caribbean. We bought a motorcycle. The boyfriend is long gone, and I haven’t been near a motorcycle or small plane in decades. But that girl on the mountain, clutching those poles, lives within me still. She pipes up whenever I’m faced with something scary, whether it’s moving across the country, starting a new job, or speaking in public. She says, “Don’t be a wimp. You’ve got this.” Fear is a gift when it warns you away from genuine danger. But sometimes what seems like fear is actually exhilaration—and that’s when you should open your arms wide and embrace your real life. —Sandi Kahn Shelton

The Great


American Road Trip As I waited at the Enterprise lot of the Salt Lake City airport, a bright yellow Chevy Camaro convertible wheeled up. I laughed, wondering which of my fellow renters had chosen such an outlandish car. The driver got out and said, “Miss Putch, your vehicle is ready.” “But I reserved a standard sedan,” I said. “We’re overbooked. Do you want the car or not?” “Um,” I began, then was stopped by a vision of myself flying down the highway, the wind in my hair. “OK, I’ll take it. But you’ll have to show me how to work the top.” The Camaro was brand-new—just 500 miles on the odometer—and I was about to take it on a 10-day, 2,000-mile road trip through Idaho, Wyoming, Colorado, and Utah…by myself. And to think that until now, this girl from rural upstate New York had never been farther west than Chicago. It’s not that I didn’t want to explore new places; I hadn’t had the opportunity. Three weeks ago, I’d been working at a small nonprofit in Maryland. One morning, a coworker announced that she was taking a one-year sabbatical to Australia. And just like that, I’d given notice—a risky move on my part, since I had no plan for what to do next or how I’d make a living. Then again, I was in my

late 20s with no spouse, kids, house, or pets. If not now, when? I was in Salt Lake City a week and a half ahead of my best friend, Steph, who’d asked me to join her at a conference there. I’d decided to use my newfound free time to check out the American West. While I’d known I’d be traveling solo, until I rolled, top-down, out of the Enterprise lot, the reality hadn’t fully hit me. I felt a small surge of panic: No one to eat with, no one to snap photos of me amid the scenery, no one to share the driving. Since it would be just the Camaro and me, I decided to name her. Henceforth, she was Carrie the Camaro, a nod to Carrie Fisher, who’d always inspired me with her fierce determination to blaze her own path. As I merged onto I-15 North, toward Idaho, and got my first glimpse of snow-topped mountains, my fears subsided. Three hours later, Carrie and I made our first stop, at the Twin Falls Visitor Center in Idaho. When I got out of the car to stretch, an elderly gentleman in a Chevy Tahoe called out, “Really nice wheels!” I thanked him, and it dawned on me that driving Carrie was going to make the trip more fun. Indeed, I soon discovered that I couldn’t have come up with a better conversation starter if I’d tried. The next nine days were an ever-changing montage of sights, sounds, and tastes (tip for foodies: The best milk shake in America is available at Moon’s Kitchen Cafe in Boise). I ran my fingers through the lava field at Craters of the Moon National Monument and Preserve in Idaho. I hiked around Jenny Lake in Grand Teton National Park and watched the geysers erupt at Yellowstone. In Denver, my only major-city stop, I stood on the Mile-High marker at the gold-domed state Capitol. (To my surprise, instead of providing a fix of urban hustle and bustle, the city left me craving the white noise of tires on asphalt.) Back in Utah, I marveled at the ancient arches and stonescapes near Moab. Most days, I covered at least 200 miles—sometimes up and down winding mountain roads, just as often on flat, desolate highways where I would have sworn I could see for 100 miles. Hours might pass before I’d see another car or a town (a term I use loosely since many were little more than a gas station and a rundown diner); even radio stations were scarce. Mostly, I just enjoyed the wind in my hair and the sun on my shoulders. And I learned an important distinction: the one between being alone and being lonely, a feeling I never once experienced as I racked up those 2,000 miles. On the contrary, I found I liked my own company, and the solitude gave me a chance to sort through my thoughts and anxieties about my future. When I returned Carrie, she was covered in bugs and dirt, but my mind had never been clearer. Waiting for Steph at baggage claim, I waved like a lunatic and practically pounced on her when she was near enough to hug. She listened as I regaled her with stories of all I’d seen and done, then praised my “bravery” at taking such a trip alone. The word struck a chord, and I realized I was proud of myself. And with that realization came another: It didn’t matter what awaited me back East. I knew I could handle it. —Kristen Putch / J U L Y / A U G U S T 2 0 1 7 61

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T H E U LT I M AT E C H E E S E B U R G E R , S U M M E R R O L L S , M E X I C A N C O O K I N G T I P S

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Sure, iced tea is refreshing, granitas are great, but to beat the summer heat, our chiller of choice is a plate of crisp cucumbers.


GRACE YOUNG Cukes really are cooling—and they’re as versatile as ice cubes. They’re delicious thinly sliced, cut into chunks, or split into spears. Their fresh, herbal fragrance and irresistible crunch brighten salads, sandwiches, snack platters, and summer drinks. You can also serve them simply, paired with an herbed vinaigrette, a yogurt dip, or a spoonful of salsa.

Standard supermarket cukes are 5 to 8 inches long, with smooth, thick, deepgreen skin that’s usually waxed to hold in moisture. Their flesh is mildly flavored, with lots of fairly large seeds. European (aka English or hothouse) cucumbers are thin-skinned and nearly seedless. They’re slim, long (about 14 inches), and often sold shrink-wrapped so they stay fresh without wax. Middle Eastern cukes, often marketed as Persian or Israeli, are sweet, small (4 to 6 inches long), and slender, with ridges in their thin skin. Pickling (aka Kirby cukes) are 4 to 5 inches long with a squat shape. Their bumpy skin, which may be streaked with yellow, encloses dense, crisp, mildly sweet flesh. / J U L Y / A U G U S T 2 0 1 7 63

CUCUMBER QUENCHER In the bottom of a tall glass, gently crush a few thin cucumber slices with 3 or 4 mint leaves and 1 teaspoon citrus juice. Stir in a little honey (to taste) and fill the glass with ice and sparkling water.

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FOR CUTER CUKES All cucumbers should be washed to get rid of dirt and germs, and waxed cukes should always be peeled.


For a pretty edge on cucumber slices, peel off lengthwise strips of skin with a vegetable peeler, leaving alternating “stripes” of green.

HOW TO PICK ’EM Look for cukes that are firm and slim. Their skin should be free of dents, dark spots, or pitting. Store whole cucumbers in a loosely closed plastic bag in the vegetable crisper in your refrigerator for 3 to 5 days.


For a contemporary twist in salads, shave cukes into wide ribbons using a vegetable peeler.


If you can’t find English cukes, you can use regular or Kirby cucumbers in this recipe but you’ll have to peel and seed them.

1 ¼ 2 2 ½ 1 ½ 2

2 1 4


Tbsp white sesame seeds c seasoned rice vinegar Tbsp toasted sesame oil Tbsp reduced-sodium soy sauce tsp salt tsp minced garlic tsp minced jalapeño with seeds, or red pepper flakes English (seedless) cucumbers, halved lengthwise, thinly sliced (about 4 cups) c matchstick-sliced carrots c thinly sliced scallions tsp lemon zest

J U L Y / A U G U S T 2 0 1 7 /

1 In a stainless steel or cast-iron skillet, heat sesame seeds over medium, stirring constantly, until light golden, 2–3 minutes; set aside. 2 In a small bowl, combine vinegar, oil, soy sauce, salt, garlic, and jalapeño (or red pepper flakes). 3 In a medium bowl, combine cucumber, carrots, scallions, and lemon zest. Pour dressing over vegetables and toss to combine; sprinkle with sesame seeds. PER SERVING (1 cup): 90 cal, 4 g total fat, 1 g sat fat, 492 mg sod, 10 g total carb, 6 g sugar, 2 g fiber, 2 g prot. SmartPoints value: 2


Slice cukes into spears to serve on a crudité platter or to make a batch of pickles. Grace Young is the award-winning author of Stir-Frying to the Sky’s Edge, The Breath of a Wok, and The Wisdom of the Chinese Kitchen, as well as a serious fruit and vegetables enthusiast. Check out her Stir-Fry Guru series on, and visit her at

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I WANT MY UMAMI! Mushrooms in the mix, plus bacon and cheese on the bun, are the heart of this deliciousness.

Keep each decadent ingredient in play, make a few tweaks to bring down the SmartPoints value, and voilà: Best. Burger. Ever.




4. BUN

CLASSIC: High-fat (up to 20%) ground chuck or blends that can include brisket or short ribs. NEW AND IMPROVED: Flavorful, extralean beef (5% fat or less) cuts fat, and meaty dried exotic and fresh cremini mushrooms add umami and juicy texture.

CLASSIC: A thick slice of full-fat Cheddar or American cheese. NEW AND IMPROVED: Shredded cheese on top of each burger brings lots of flavor for a lower SmartPoints value. A zesty cheese such as pepper Jack replaces milder varieties that contain more fat.

CLASSIC: Regular high-fat, greasy bacon. And plenty of it! NEW AND IMPROVED: Using lean, center-cut bacon slashes a third of the fat and zapping the rashers in the microwave on paper towels removes even more fat.

CLASSIC: Buttery brioche bun or potato roll. NEW AND IMPROVED: Light hamburger buns do the job for a lower SmartPoints value.



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n te r-c u t ba c o n Turn the page for more



eat it up comfort food face-lift


1 oz sliced dried porcini mushrooms 8 strips center-cut bacon 1 lb ground extralean beef (5% fat or less) 6 oz cremini mushrooms, finely chopped ½ small red onion, grated 1 tsp kosher salt, divided ¼ tsp black pepper Nonstick spray 1 c shredded reduced-fat sharp Cheddar cheese 4 (¾-inch) tomato slices 4 light hamburger buns, toasted 4 Boston lettuce leaves Red onion slices for garnish, if desired

1 In a small bowl, combine porcini mushrooms and enough hot water to cover; let stand until mushrooms soften, about 15 minutes. Transfer mushrooms to sieve; rinse well, pat dry, then chop. 2 Meanwhile, microwave 4 strips bacon on High in a single layer between paper towels until bacon is partially cooked but still flexible, about 30 seconds; drain on paper els. Repeat with remaining 4 strips; cool.




No No No

artificial preservatives high-fructose corn syrup artificial ingredients

3 In a large bowl, fold together beef, both types of mushrooms, onion, and ½ tsp salt. 4 Shape into four 3½-inch patties and season with ¼ tsp each salt and pepper. 5 Crisscross 2 strips bacon across each patty, tucking the ends underneath. 6 Away from heat, coat a grill rack (or large grill pan) with cooking spray; heat to medium high. Add burgers, bacon ends down; cook, flipping once, until internal temperature reaches 160°F, about 6 minutes per side. Sprinkle ¼ c cheese over each burger; cover until melted, about 30 seconds. 7 Sprinkle tomato slices with remaining ¼ tsp salt. Place 1 burger on each bun bottom; layer each with a tomato slice, lettuce leaf, onion slice (if desired), and bun top.


PER SERVING (1 burger): 361 cal, 11 g total fat, 5 g sat fat, 1,070 mg sod, 23 g total carb, 5 g sugar, 4 g fiber, 41 g prot. SmartPoints value: 8







1. Reconstitute dried mushrooms in hot water, allowing them to soak for 15 minutes. 2. Microwave bacon strips on High in a single layer between paper towels until partially cooked but still flexible. 3. In a large bowl, combine beef, mushrooms, onion, and salt. 4. Shape meat mixture into four evenly sized patties. 5. Wrap each patty with two strips of bacon, crisscrossing over patty and tucking the ends underneath. 6. Place each cooked burger on bottom of a bun, and top with tomato, lettuce, and onion.

Find more mouthwatering burger recipes in our latest “Best Of” edition (available in WW meeting rooms).

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eat it up quick bites


ripe and ready

These simple recipes for one feature summer’s freshest foods, and leave you plenty of time for swimming and strolling. BY TERRY GRIECO KENNY




Coat a small nonstick skillet with nonstick spray and heat over medium; cook 1 large egg sunny-side up. Layer 1 slice toasted reduced-calorie bread with 1 c baby arugula, 1 sliced small tomato, 1 oz prosciutto, and the egg; drizzle with 1 tsp balsamic vinegar. Season to taste with salt and pepper. SmartPoints value: 6

Spoon 2 Tbsp frozen light whipped topping onto a chocolate graham cracker square; top with a sliced strawberry and another chocolate graham cracker square. SmartPoints value: 6

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Toss 2 c mixed salad greens and 1½ tsp low-fat balsamic vinaigrette dressing in a shallow serving bowl. Top with 1 sliced small peach, 2 sliced fresh figs, 3 oz sliced cooked chicken breast, 1 Tbsp crumbled ricotta salata or feta cheese, and 3 or 4 torn basil or mint leaves; drizzle with 1 Tbsp low-fat balsamic vinaigrette dressing. SmartPoints value: 4

ANTIPASTO PLATE Arrange ½ small fennel bulb (cut into sticks), ¾ c halved heirloom grape or cherry tomatoes, 9 large assorted olives, and 1 oz shaved Parmigiano-Reggiano cheese on a plate. Garnish with fresh basil leaves. SmartPoints value: 5





Combine 3 oz water-packed white tuna, drained, 3 Tbsp chopped roasted peppers, patted dry, 2 Tbsp chopped red onion, 3 pitted Kalamata olives, sliced, and 1 Tbsp light mayonnaise in a small bowl; season with a pinch salt and pepper. Divide tuna salad among 2 large Boston or Bibb lettuce leaves; squeeze fresh lemon juice over top. SmartPoints value: 4

Fill a tall glass with 1 c ice. Add ¼ c cold strong brewed coffee, ¼ c low-fat (1%) milk, and 2½ Tbsp light chocolate syrup; stir until blended. Top off with ¼ c cold seltzer; stir. SmartPoints value: 3

Combine 3 Tbsp plain fat-free Greek yogurt, 2 Tbsp thinly sliced scallion, 1 Tbsp crumbled blue cheese, 1½ tsp light mayonnaise, and ½ tsp hot pepper sauce in a small bowl; serve with fresh vegetables. SmartPoints value: 3




Combine 3 hulled, mashed strawberries with 2 Tbsp vanilla fat-free Greek yogurt in a small cup; spoon mixture down center of 1 (6-inch) warmed, store-bought crepe and roll up. Spoon 2 Tbsp vanilla fat-free Greek yogurt and ½ c berries over top; sprinkle with ½ tsp lemon zest. SmartPoints value: 4

Coat a large grill pan (or grill rack) with nonstick spray; heat to medium high. Slice half a small eggplant into four (½-inch thick) slices. Slice half a cored red pepper into 4 pieces. Trim two scallions. Brush 4 oz lean boneless pork loin chop and veggies with 1¾ Tbsp light sesame-ginger salad dressing; grill, turning, until pork is barely pink in center (at least 145°F) and veggies are tender (8–10 minutes for pork, eggplant, and pepper; 2 minutes for scallions). Let pork rest 3 minutes. Meanwhile, grill 2 medium (6- to 7-inch) whole wheat tortillas, turning once, until marks appear, 1 minute. Spread 1 tsp hoisin sauce on each. Slice pork; roll in tortilla with veggies. SmartPoints value: 7

Heat grill pan or outdoor grill to medium high. Grill a 3-oz link precooked chicken sausage (we recommend cilantro-lime flavor), turning occasionally, until lightly browned and heated through, about 5 minutes. Combine ¼ c minced fresh pineapple, 1 Tbsp chopped cilantro, 2 tsp chopped red onion, and 1 tsp finely chopped jalapeño pepper in a small bowl; squeeze juice from 1 lime wedge over top and toss. Place salsa in a grilled light hot dog bun; top with sausage. SmartPoints value: 5 / J U L Y / A U G U S T 2 0 1 7 71


SAVOR SUMMER! Super swaps to help you eat lighter & leaner this season.

Outrageous Overnight Honey Oats

Guiltless Creamy Alfredo Sauce

Blueberry Banana Coconut Ice Cream

• 1 /4 c rolled oats • 2 /3 c Unsweetened Vanilla

• • • • •

• 1 /2 c Almond Breeze

Almond Breeze

• 1 fresh peach or nectarine, cubed

• 1 Tbsp chopped almonds • 1 /2 tsp honey • 1 /4 tsp cinnamon • 1 Tbsp dried sweetened coconut A perfect no-cook, on-thego oatmeal, these overnight oats are a satisfyingly easy way to start your day. Layer the oats, ALMOND BREEZE UNSWEETENED VANILLA, peaches or nectarines & almonds in a large mason jar. Stir to mix ingredients. Drizzle honey & sprinkle cinnamon & dried coconut on top. Seal mason jar and refrigerate overnight.

2 Tbsp olive oil

Unsweetened Almond Coconut Blend

8 garlic cloves, minced 2 Tbsp lemon juice 1 /2

c riced cauliflower

2 1 /2 c Almond Breeze Unsweetened Almond Cashew Blend

Make a lighter, dairy-free version of this decadent sauce using almondmilk & cauliflower in place of heavy cream. In a large skillet over medium-low heat, saute garlic & cauliflower in 1 Tbsp olive oil. Add a pinch of salt & pepper & stir frequently. Once cauliflower is softened, slowly whisk in ALMOND BREEZE UNSWEETENED ALMOND CASHEW BLEND a little at a time. Bring to simmer & cook another 4-5 minutes. Add lemon juice & 1 Tbsp olive oil & puree in a blender until smooth.

• • • •

2 bananas, sliced 1 1 /2 c frozen wild blueberries 1 /2

c frozen strawberries

2 tsp cocoa powder

Keep your cool this summer with a frozen treat that is low in fat. Combine ALMOND BREEZE UNSWEETENED ALMOND COCONUT BLEND, the sliced bananas, 1 c of the blueberries, the strawberries, & cocoa powder in a blender & blend until smooth. Transfer mixture to a bowl, cover with plastic wrap & place in freezer until frozen. Remove from freezer & allow to soften 3 minutes. Garnish with 1/2 c whole blueberries.


eat it up


master summer rolls

This staple of Thai and Vietnamese restaurant menus is surprisingly easy to make at home—and incredibly adaptable.

get ready to roll PREP Have filling ingredients chopped, sliced, and prepared for use. Cooked items and dipping sauces should be done before you make the rolls. ARRANGE YOUR SPACE Lay out fillings in the order you’ll grab them. Whatever pretty item you want visible through the wrapper (herbs or colorful vegetables), goes first, then lettuce leaves, noodles, veggies, and protein. TAKE A DIP Set a shallow bowl of warm water (a pie dish works well) and the rice paper wrappers next to a cutting board. Have a platter with a damp towel nearby to hold completed rolls. Soak one rice paper in warm water until it’s barely pliable, 30–60 seconds (photo 1). You want to feel some of the paper’s texture, but remember that the softer it gets, the more easily it tears. (It softens while you work.) Slide the paper onto your cutting board and carefully smooth out any large ripples.  ROLL Arrange your decorative ingredient in the lower third of the wrapper, leaving about an inch on the bottom and sides (photo 2). Top with remaining ingredients and bring the bottom edge of the wrapper up and over the filling, tucking carefully (photo 3). Fold in both sides (photo 4), and roll tightly, pushing in ingredients with your fingertips as you go (photo 5). Transfer finished rolls to the serving plate and cover with a damp towel.


J U L Y / A U G U S T 2 0 1 7 /






BY DEBBIE KOENIG Crisp raw vegetables, flavorful herbs, chewy rice noodles, and simply prepared meat or tofu, all rolled into a tender, translucent wrapper: When it comes to satisfying low SmartPoints value restaurant fare, summer rolls are hard to beat. Lucky for you, they’re also easy to create—and customize—at home. Our step-by-step guide will get you rocking and rolling in no time— from savory appetizers to fresh fruit dessert.




2 1½ 1½ 1½ 1½ 2 8 1 1

1 1


8 ½ ½ ½

Tbsp sugar Tbsp warm water Tbsp lime juice Tbsp fish sauce Tbsp finely chopped chives tsp sambal oelek (hot chili sauce), or to taste leaves Boston or Bibb lettuce c cooked rice vermicelli medium cucumber, seeded, cut into 4-inch strips c matchstick-cut carrots medium red or yellow bell pepper, cut into 4-inch strips oz baked tofu (plain or Asian-flavored), cut into 4-inch strips rice paper wrappers c mint leaves c basil leaves c cilantro leaves

1 To make dipping sauce, mix sugar, water, lime juice, fish sauce, chives, and sambal oelek in a small airtight container; shake well and set aside.

2 To assemble filling packets, cup 1 lettuce leaf in your hand; add one eighth of the noodles, cucumber, carrots, pepper, and tofu. Repeat with remaining filling, and set packets aside. 3 Set a shallow bowl of warm water next to a cutting board. 4 Soak 1 rice paper wrapper in water until barely pliable but not limp, 30–40 seconds; slide it onto a cutting board and lay flat. Place one eighth of the mint, basil, and cilantro on lower third of wrapper, leaving about an inch on bottom and sides. Top with 1 lettuce packet; bring bottom edge up and over, tucking carefully. Fold in sides; roll tightly. Transfer to plate and cover with a damp towel; repeat with remaining ingredients to make 8 rolls. Serve rolls with dipping sauce. PER SERVING (1 roll, 1 Tbsp sauce) 124 cal, 2 g total fat, 0 g sat fat, 439 mg sod, 21 g total carb, 6 g sugar, 2 g fib, 6 g prot. SmartPoints value: 3


¼ 2 8 ¼ 1

c lime juice Tbsp honey rice paper wrappers c mint leaves c thinly sliced strawberries 1 c very thinly sliced pineapple 1 c thinly sliced mango 1 medium banana, thinly sliced

1 To make dipping sauce, mix lime juice and honey in a small airtight container; shake well. 2 Set a shallow bowl of warm water next to a cutting board. 3 Soak 1 rice paper wrapper in water until barely pliable but

not limp, 30–40 seconds; slide it onto cutting board and lay flat. Place one eighth of the mint on lower third of wrapper, top with one eighth of each fruit. 4 Bring bottom edge of wrapper up and over, tucking carefully. Fold in sides; roll wrapper tightly. Transfer to plate and cover with damp towel; repeat with remaining ingredients to make 8 rolls. Serve rolls with dipping sauce. PER SERVING (1 roll, 2¼ Tbsp sauce): 96 cal, 0 g total fat, 0 g sat fat, 65 mg sod, 23 g total carb, 12 g sugar, 2 g fib, 2 g prot. SmartPoints value: 2


5 Tbsp fresh orange juice, divided 2 Tbsp rice vinegar 1 Tbsp olive oil 1 tsp honey ½ tsp harissa paste ⅓ c water ½ tsp salt ½ c dry whole wheat couscous 1 Tbsp finely chopped chives ½ tsp orange zest 8 rice paper wrappers ½ c mint leaves 1 medium cucumber, seeded, cut into 4-inch strips 3 c seedless orange sections, such as Cara Cara or blood oranges 8 oz cooked skinless boneless chicken breast, cut into 16 strips 1 c arugula leaves

1 To make dipping sauce, mix 1 Tbsp orange juice, vinegar, oil, honey, and harissa in a small airtight container; shake well and set aside. 2 Bring remaining 4 Tbsp orange juice, water, and salt to a boil in a small saucepan. Add couscous, chives, and orange zest; stir, cover pot, and

remove from heat. Let cool 5 minutes and fluff with a fork. Stir in 1 Tbsp of dipping sauce. 3 Set a shallow bowl of warm water next to a cutting board. 4 Soak 1 rice paper wrapper in water until barely pliable but not limp, 30–40 seconds; slide it onto cutting board and lay flat. Place one eighth of the mint on lower third of wrapper, leaving about an inch on bottom and sides. Top with 2 Tbsp couscous, one eighth of the cucumber and orange sections, 2 chicken strips, and one eighth of the arugula. 5 Bring bottom edge of wrapper up and over filling, tucking carefully. Fold in sides; roll wrapper tightly. Transfer to plate and cover with damp towel; repeat with remaining ingredients to make 8 rolls. Serve with dipping sauce. PER SERVING (1 roll, 1 Tbsp sauce): 181 cal, 3 g total fat, 1 g sat fat, 234 mg sod, 27 g total carb, 9 g sugar, 3 g fib, 12 g prot. SmartPoints value: 4 / J U L Y / A U G U S T 2 0 1 7 75

eat it up cook like a chef


the spice of life San Francisco-based chef Gonzalo Guzmán re-creates traditional Mexican dishes at his restaurant, Nopalito, in hopes of demonstrating the rich variety of his native cuisine to customers. “People get it confused with burritos or nachos, which to me is sort of Tex-Mex,” Guzmán says. “I want to show true Mexican food, all its ingredients, colors, and layers of flavor.” With that in mind, he’s cowritten Nopalito: A Mexican Kitchen, so everyone can enjoy his traditional dishes at home. “Mexican cooking can be easy,” he encourages newbies. “Start with the basics and work your way through, little by little.” BY MELANIE MANNARINO

This recipe from Nopalito, by Gonzalo Guzmán, has been modified and reprinted by Weight Watchers with permission.


J U L Y / A U G U S T 2 0 1 7 /

1 In a small pot, add chile, cover with water; bring to a boil, turn off heat and soak until chile is softened, about 20 minutes. 2 Remove chile from water and finely chop. In a small pot, heat oil over medium heat. Add onion and salt. Cook, stirring occasionally, until softened, about 10 minutes. Stir in garlic; cook 1 minute more. Add one half of chopped chile (you can add more later). Add tomatoes, increase heat, and bring to a boil. Lower heat and simmer 20 minutes. Add cilantro and chicken; heat until chicken is warmed through. Taste and adjust for salt or chile. (Mixture can be stored up to overnight; reheat before proceeding.) 3 To serve, warm beans, thinning with water as needed to reach a spreadable consistency. Spread 2 Tbsp beans onto each warmed tostada shell. Top each with ½ c chicken mixture, 1 Tbsp sour cream, and ½ Tbsp queso fresco. Serve with lime wedges, if desired. PER SERVING (1 tostada): 275 cal, 12 g total fat, 3 g sat fat, 583 mg sod, 15 g total carb, 2 g sugar, 3 g fib, 28 g prot. SmartPoints value: 6

Turn the page for more


1 large or 2 small dried chipotle chiles 2 Tbsp canola oil ½ white onion, thinly sliced Pinch salt (or to taste) 2 garlic cloves, chopped 1 (15-oz) can diced tomatoes with juice 3 Tbsp chopped cilantro 3 c shredded rotisserie chicken breast 1 c canned fat-free refried pinto beans 8 (4-inch) warmed store-bought tostada shells ½ c light sour cream ¼ c crumbled queso fresco Lime wedges, optional






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We Put Peanut Butter On A Lower Calorie, Low Fat Diet.

eat it up cook like a chef


“If you ha good ingredve really you cook th ients that e rig that’s all yo ht way, Give it time, u need. with rushing it.” out


Better’n Peanut Butter


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

in Gonzalo’s kitchen

 Gluten free and dairy free  Non GMO Project Verified  No saturated fats or trans fats  OU Kosher certified  It’s pasteurized  And it tastes great!

BUILD ON THE BASICS: “If you have a pot

of tender braised beans, you can do 100 things with that base. You can make a soup, or add some oil and refry them with oregano and onions. Serve them on a tortilla with a fried or poached egg on top.”

Sold at Trader Joe’s, Target, Shaws, Bi-Lo, Fairway, Giant, HEB and other select food markets. For the store nearest you or to buy online go to:

FEEL FREE TO TAKE SHORTCUTS: “Make things as complicated or as simple as you want. You can grind your own corn and make masa for tostadas—as my family and I did when I was growing up—or you can buy the shells already crisp. You can make beans from scratch, or open a can of refried beans.” MAKE IT YOUR OWN: “I’m cooking Mexican food, but mixing in techniques from European cuisine. Instead of boiling beans as I’d do in Mexico, I braise them. It improves the texture of the beans, and they stay whole.”

Available in Original, Low Sodium, Chocolate, and Banana.

This recipe from Nopalito, by Gonzalo Guzmán, has been modified and reprinted by Weight Watchers with permission.

Wonder Natural Foods Corp. Watermill NY 11976


J U L Y / A U G U S T 2 0 1 7 /

2 Tbsp canola oil ½ white onion, chopped 1 small jalapeño, chopped, plus extra slices, for garnish 2 Tbsp apple cider vinegar 1 lb dried black beans (about 3 cups) 8 c water 1 Tbsp kosher salt

1 In a large pot, heat oil over medium high. Add onion and jalapeño, lower heat to medium, and cook, stirring occasionally, until onion is translucent, about 5 minutes. Pour in vinegar and cook until half of it has evaporated, 1–2 minutes. Add beans, water, and salt; bring to a boil over high heat, then reduce to a low simmer. 2 Cover and cook until beans are tender and creamy but not falling apart, about 1½ hours. (You can also simmer beans, covered, in a 350°F oven for 2½ hours.) Taste and adjust seasonings as needed; garnish with sliced jalapeño. NOTE The chef recommends Rancho Gordo brand Midnight Black beans. PER SERVING (½ cup): 150 cal, 3 g total fat, 0 g sat fat, 489 mg sod, 24 g total carb, 1 g sugar, 6 g fib, 8 g prot. SmartPoints value: 4

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eat it up something for nothing

sweet sizzle

Keep the grill on—you’ll need it for dessert! Heat and char marks transform fresh summer fruit into truly tempting treats. BY JULIE HARTIGAN



Puree ¾ c fresh mango cubes in a blender or food processor; set aside. Halve and pit 8 ripe pieces of stone fruit (peaches, nectarines, apricots, plums). Off heat, coat a grill or grill pan with nonstick spray; heat to medium high. Coat cut sides of stone fruit with nonstick spray; place cut-side down on grill. Cook until grill marks appear, 2 minutes; flip and cook 1 minute to heat through. Serve on a platter, drizzled with mango sauce and garnished with ½ c raspberries. Serving size: 2 fruit halves plus 2 Tbsp sauce SmartPoints value: 0


Off heat, coat a grill or grill pan with nonstick spray; heat to high. Peel, core, and slice 1 medium pineapple into sixteen ½-inch-thick pieces; lightly coat with nonstick spray and sprinkle with 1 tsp pumpkin pie spice. Grill until lightly browned, flipping once, 1–2 minutes per side. Serving size: 4 slices SmartPoints value: 0

3 80


Cut ½ large peeled, seeded honeydew melon into twelve 1½-inch cubes. Hull 12 medium strawberries. Slice 2 firm-ripe mangoes into twelve 1½-inch cubes. Skewer fruit onto 4 long skewers, using 3 pieces each honeydew, strawberries, and mango (if using wooden skewers, soak them in water for 20 minutes before use). Off heat, coat a grill or grill pan with nonstick spray; heat to medium high. Grill fruit until beginning to brown, 1–2 minutes per side; serve garnished with 1 Tbsp chopped fresh mint. Serving size: 1 skewer SmartPoints value: 0



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Next time, it could be you!

Together S W E E P S TA K E S



J U L Y / A U G U S T 2 0 1 7 /



BY JESSICA CASSITY / J U L Y / A U G U S T 2 0 1 7 85


Try Goat Yoga. It’s exactly what it sounds like: As you move through your sun salutations in a field with awe-inspiring views, friendly goats (many of them miniature) wander through class, nuzzling you during your down dogs and maybe even napping on your mat during savasana. Currently, classes are held only in the fields of Oregon’s Willamette Valley, about an hour from Portland, but the company is looking into licensing. (Visit for more information.)


Splash Out on a Grown-up Thrill Ride. Not all water parks are kid stuff. Universal Orlando’s newest park, Volcano Bay (open as of May 2017), spans 30 acres and features 18 rides, many of which incorporate the park’s centerpiece—a 200-foot volcano. Take the wildest canoe ride of your life or simply laze your way down a winding river. Cool wearable technology lets you reserve a ride time. (For more info, go to univer


Make a Giant Leap. Want the rush of skydiving, without jumping out of a plane? Indoor skydiving is a real thing, and there’s a good chance you live (or will be visiting) near one of the specially crafted tunnels and wind chambers that make it possible. After a short lesson, you’ll gear up in a jumpsuit, helmet, goggles, and earplugs. Then… let ’er rip! (See indoorskydivingsource .com for locations; prices start at around $60 per person.)


Seek Out Nature Among Skyscrapers. There’s a healthy dose of edible flora hidden even in big cities—if you know where to look. Go on a guided tour that gets into the nitty-gritty of finding herbs and plants on the not-so-mean streets of one of America’s major metropolises. Author and naturalist Steve “Wildman” Brill offers urban foraging tours in and around New York City, and his website even provides an app to help DIYers. (Visit


New England and California lay claim to being two of the country’s best whale-watching destinations, but no area hosts sea life quite like Monterey Bay. About two hours south of San Francisco, this region boasts year-round whale-watching boat tours. All told, the Monterey Bay National Marine Sanctuary is home—either all year or during migration season—to 27 types of whales, thanks to its nutrient-rich waters. In summer, you might expect to see humpback, blue, and killer whales. If you’d rather stay on land, visit the Monterey Bay Aquarium. (See monterey for more info.)


Have Old-Fashioned Fun at a State Fair. Almost every state holds a fair and some—like Texas and Wisconsin—have more than one. Look forward to a real celebration of rural life, including competitions for locally farmed foods and animals (you may see newborn calves, colts, and lambs there!).


Plant a New Experience. You can get a taste of adventure in your own backyard by planting something unusual. Options to consider: Kalettes, a hybrid of kale and Brussels sprouts; pineberry, a white strawberry with a hint of pineapple; and cucamelon, a miniature cucumber that looks like a watermelon.


J U L Y / A U G U S T 2 0 1 7 /


Have you ever wanted to stay at a winery? A handful of vineyards now host tent and RV campers on their grounds. “You can gather around the campfire with friends and sip on wine crafted from the vineyards that surround you,” says Caitlin Pianetta of Pianetta Ranch and Winery Camp near Paso Robles, CA. “What our guests want is always the same: To get outside and enjoy life.” Here’s to that! (See pianettawinery .com and

EXPLORE SOME RAPIDS River rafting is like backpacking—only with regular swim breaks, gourmet dinners, and a lot less to carry. Many guiding companies, such as Boundary Expeditions and Middle Fork Rapid Transit, organize trips ranging from three to six days. “Multiday river trips are an amazing way to connect with nature, see incredible scenery, and experience the thrill of whitewater,” says Eric Ladd, co-owner of Boundary Expeditions. “And a raft’s leisurely pace lets you slow down and reconnect with yourself.” (Visit boundary or middlefork


Just Say Om. Wanderlust’s one-day events and multiday festivals focus on yoga and music (MC Yogi, anyone?). But many also include other health-minded programming, from races and meditation sessions to self-help discussions. (Find your fit at


Go to Sailing School. Take the reins—um, ropes—with sailing lessons. Hoisting sheets (that’s sails, to landlubbers) is a real workout, but with mesmerizing views and nonstop action. Look for classes at a local marina; lakes and rivers may have options, too.


Harvest Your Own. Nothing says summer like a freshly plucked blueberry—or peach, strawberry, or cherry. At a you-pick farm, you get to spend a summer day outside and leave with a bucket (or two) of your favorite fruit. Farms and fruit are available nationwide. (See for locations.)


You’ve heard of field-to-table restaurants, but what about dining out in the middle of the farm? That’s a new trend in pop-up fare. A guest chef prepares food grown on-site for diners to enjoy in the unrivaled ambience of a farm setting. “It’s a magical experience to eat between the soil and sky in the very fields where the food was harvested,” says Jim Denevan, founder of Outstanding in the Field, which hosts outdoor dinners around the world. “It’s a great way to savor the immediacy of the place and the moment.” (See or search on Google for one-offs.)


Strengthen Your Spirit. If you have a spiritual practice—or want one—a retreat may help you focus on and deepen that aspect of your life. There are a wide variety of spiritual, religious, and meditative retreats available. Ask your spiritual adviser for suggestions, or, for a nondenominational getaway, try the Esalen Institute, in Big Sur, CA, or Insight Meditation Society in Barre, MA. (Visit,, or, and see “The Sounds of Silence,” p. 41, for a first-person take on the experience.)


Majestic views are one reward for scrambling up Colorado’s peaks. But reaching the top of a “Fourteener,” the locals’ name for mountains more than 14,000 feet above sea level, is a real badge of honor. With 58 summits to choose from, if you’re a novice, we hope the one calling your name is Mount Bierstadt, known as the gentlest of the giants.

Live out Your Foodie Fantasy. What’s your favorite food? Olives? Lobster? Chances are, it’s got a festival. From the Gilroy Garlic Festival (in California) to the National Cherry Festival (Michigan), there’s a celebration for almost every taste. Can’t find your fave? Create your own!


Tie on a Fly. Master the art of catching dinner by signing up for a guided fly-fishing trip. The female guides behind Reel Women Fly Fishing Adventures will show you their favorite spots to fish around Wyoming, Idaho, or Montana. (For info, see


Ride the (Former) Rails. Pedal on a road all your own, thanks to the Rails-to-Trails Conservancy. The group turns former train routes into unbeatable bike paths like the Midtown Greenway in Minnesota and the High Trestle Trail in Iowa. (See



TAKE AN EPIC HIKE There are hiking trails, and then there are the Appalachian National Scenic and the Pacific Crest trails (aka AT and PCT, respectively). The AT stretches 2,180 miles from Georgia to Maine; the PCT covers 2,650 miles through California, Oregon, and Washington. Think: Reese Witherspoon in Wild. Not that ambitious? You can pick a short section for an overnight backpacking trip or even a day hike. (For more info, see nps .gov/appa and

Be a Voluntourist. Transform at least part of your same-old summer vacation into a do-gooder getaway. If an RV adventure is in your plans, sign up with Habitat for Humanity’s RV Care-A-Vanners, which lets RV travelers join its build teams around the US and Canada. And everyone— with or without RV—can get their hands dirty at Solid Ground, a nonprofit near Seattle, which grows food for families in need. (See and


Because stand up paddleboarding, or SUP, is often done on relatively calm water, it’s actually a whole lot easier than surfing. “The beauty of SUP, and why it has become so popular, is the versatility,” says Jarrod Covington, owner of Wrightsville SUP, in Wrightsville Beach, NC. “You can make it match all skill levels, as easy or difficult as you like, by taking it on waves or flat water and moving quickly—or not.” Look for paddleboard rental stores near just about any large body of water. For an extra challenge, try SUP yoga, where you do down dogs and warrior poses while balancing on your board.


Whatever your wellness passion, there’s a place to indulge it full-time— or explore new possibilities—for a week or so. For example, a trip to Rancho La Puerta, a fitness spa in California, is much like summer camp for adults. At any hour, you can choose between several activities, like cardio drum dancing, a hike to the on-site farm, and aqua aerobics. Plus there’s plenty of meditation and yoga classes, as well as pool time. (Visit / J U L Y / A U G U S T 2 0 1 7 87

bak e

IF YOU’RE A FAN OF THIS iconic SUMMER feast, you’re gonna love our one-pot kitchen version! It’s so easy—all the fun without the fuss. Dig in at home, or TAKE the party OUTSIDE.



J U L Y / A U G U S T 2 0 1 7 /


a n d S h ri m p

Chu n ky




ho w it h A c vo pa z



On the fence about where to have your clambake? If the ease and excellence of our one-pot kitchen version leave you yearning for a messy beach, we won’t judge (much). Rather, here’s a side-by-side guide to help you compare the two.



Grab a large stockpot and set it on your stovetop. Simple.

Dig a big hole in the sand. Don’t forget your shovel. Start early!


Line it with rocks. Good thing you’ve been working out.

Sauté chopped onion and aromatics in butter. Yum! 3

Add wine and broth. Wow, that smells amazing. 4

Layer potatoes, chorizo, corn, and clams into the pot. So easy! 5

The clams will open, and the corn and potatoes will be tender in 15–20 minutes. Really, that’s it?! 6

Garnish with parsley and lemon wedges. Lovely. 7

Dig in. This tastes fantastic!





Build a fire on the rocks and let it burn out. Remove the ashes. Girl Scout training is useful. 4

Put a layer of seaweed on the rocks, then layer your food on top of that. Seaweed? Seriously? 5

Cover with more seaweed, then a layer of sand on top. Is this still happening?! 6

Cook until everything is done. Bring a good book and a flashlight. This will take a while. 7

Dig it up and eat. Delicious. Probably. It’s dark and you’re famished, and you’d eat anything at this point.




O n e- P o t







e a m y Co le s l r C c aw s si a Cl



2 large heirloom tomatoes, cored 1 medium English (seedless) cucumber, peeled and halved lengthwise 1 large red bell pepper, cored, seeded 16 oz tomato juice or vegetable juice (such as V-8) 1 medium shallot, minced 1 Tbsp extra-virgin olive oil 1 Tbsp sherry vinegar 2 Tbsp chopped fresh dill, plus extra for garnish 1½ tsp kosher salt ½ medium avocado, cut into 8 chunks 8 large peeled cooked shrimp 1 medium lemon, cut into 8 wedges

1. Coarsely chop tomatoes, cucumber, and red pepper; in a food processor, individually pulse each type of vegetable to coarse puree, or use a knife. Place vegetables in a large bowl or container; stir in juice, shallot, oil, vinegar, chopped dill, and salt. Chill the soup thoroughly for at least 1 hour or up to overnight. 2. When ready to serve, spoon gazpacho into serving glasses or small bowls; top with avocado, shrimp, and dill. Serve with lemon wedges. PER SERVING (½ c soup, 1 shrimp, 1 avocado chunk): 75 cal, 4 g total fat, 1 g sat fat, 638 mg sod, 9 g total carb, 5 g sugar, 2 g fiber, 3 g prot. SmartPoints value: 2 NOTES The flavor of this chilled soup improves with a little time in the fridge, so it’s a good idea to make it the night before your gathering. Toss avocado with a squeeze of lime juice to keep it from browning.

O n e-Po t Clambake PREP 30 MIN // COOK 50 MIN // SERVES 8

32 1 2 2 1 1 4 4 1 ½ ¾ 2



littleneck clams Tbsp cornmeal Tbsp unsalted butter large onions, chopped tsp kosher salt bay leaf sprigs parsley, plus more for garnish medium garlic cloves, minced Tbsp Old Bay seasoning c dry white wine c canned chicken broth lbs mixed baby potatoes (approximately 24), rinsed and scrubbed links (12 oz package) cooked chicken chorizo sausage, each link cut into 4 slices

4 medium ears corn on the cob, husked and halved 1 medium lemon, cut into 8 wedges

1. Scrub clams; place in a large pot of cold water. Add cornmeal to help clams release any grit; let soak about 15 minutes. Remove clams from pot; rinse. 2. Heat butter in a large soup pot or stockpot over medium heat. Add onion and salt; cook, stirring frequently, until softened, 10–15 minutes. Stir in bay leaf, parsley, garlic, and Old Bay; cook about 1 minute. Stir in wine; cook about 1 minute. Add broth; increase heat to medium high. 3. Place potatoes in pot on onion mixture and top with chorizo; place the corn on chorizo, then add the clams. Cover pot; cook until the clams have opened, and the corn and potatoes are fork-tender, 15–20 minutes. 4. Use a slotted spoon to transfer clams to a large platter (discard any clams that do not open); place corn in a serving bowl. Use a slotted spoon to transfer chorizo and potatoes to platter with clams; drizzle some broth from pot over clams, sausage, and vegetables. Serve with remaining broth and lemon wedges on the side; garnish with parsley. PER SERVING (4 clams, 2 slices sausage, ½ ear corn, ¼ lb potatoes, ¼ c broth): 312 cal, 9 g total fat, 3 g sat fat, 1,032 mg sod, 36 g total carb, 6 g sugar, 4 g fiber, 21 g prot. SmartPoints value: 8 NOTES Use a large stockpot or lobster pot, and have all your ingredients prepped and ready to layer just before go-time. If you’re toting your One-Pot Clambake to another location, wrap the filled pot in kitchen towels, cover with foil, and secure the lid with kitchen twine for no-spill transport.

Classic Cr eam y Co les law PREP 15 MIN // SERVES 8

5 ¼ 1 1 1 ¼ ¼ ¼ 2½ 2½ 2 2

Tbsp light mayonnaise c low-fat buttermilk Tbsp apple cider vinegar tsp Dijon mustard tsp honey tsp celery seed tsp salt tsp pepper c shredded green cabbage c shredded red cabbage c shredded carrot large scallions chopped, green parts reserved for garnish

In a large serving bowl, whisk together mayonnaise, buttermilk, vinegar, mustard, honey, celery seed, salt, and pepper. Add both types of cabbage, carrot, and

J U L Y / A U G U S T 2 0 1 7 /

white part of scallions; toss to coat and garnish with chopped green scallion. (If not serving the slaw right away, combine vegetables in a separate bowl and then toss with dressing just before serving.) PER SERVING (½ cup): 64 cal, 3 g total fat, 1 g sat fat, 191 mg sod, 8 g total carb, 5 g sugar, 2 g fiber, 1 g prot. SmartPoints value: 1 NOTES Instead of prepping cabbage and carrots yourself, you can use an equal amount of bagged shredded coleslaw mix and preshredded carrots. The dressing can be made up to 2 days ahead and stored in the fridge.

Wild Blueberry Mini-Pies PREP 20 MIN // COOK 20 MIN // SERVES 8

Nonstick spray 7 oz refrigerated pie crust (or homemade) 3 c fresh or defrosted unsweetened frozen wild blueberries 3 Tbsp granulated sugar 1 tsp fresh lemon zest, plus more for garnish 1 tsp fresh lemon juice Pinch salt 1 Tbsp cornstarch 2 Tbsp chopped mint (optional)

1. Preheat oven to 400°F. Coat a regularsize muffin tin with nonstick spray. 2. Use a 4-inch diameter water glass or round cookie cutter to cut 8 circles of pie crust (reroll scraps as needed to cut the last circle). Place crust circles in bottom of prepared muffin tins; press down on bottoms and slightly up sides. 3. Toss together blueberries, sugar, lemon zest, lemon juice, salt, and cornstarch in a bowl; spoon evenly into crusts. 4. Bake until crusts are browned and top is bubbly, about 20 minutes. Let cool completely before removing from pan. 5. Store at room temperature until ready to serve. Serve garnished with lemon zest and fresh mint (optional). PER SERVING (1 mini-pie): 165 cal, 7 g total fat, 2 g sat fat, 137 mg sod, 26 g total carb, 11 g sugar, 2 g fiber, 1 g prot. SmartPoints value: 5 NOTE It’s best to make these the morning of your party so the crusts stay crispy.


e En d


C h u n ky Gazpacho wit h Avo ca do a n d Sh rim p


l Wi



- Pi e s i n i



u eb e r l B



Smoked Pork Tenderloin with Cilantro Sauce


How to Make Your Grill a Smoker Soak wood chips in water for at least 30 minutes and up to 24 hours, so they’ll release smoke slowly and not burn. Wrap soaked wood chips in foil to form a packet. Poke holes in the packet so the smoke can escape and fill the grill.


Set the packet on the hottest part of the grill—directly on the coals of a charcoal grill or on the heating element below the grate of a gas grill. Wait until smoke appears, at least 15 minutes, before placing food on the not-too-hot part of the grill.

To maximize the smoke, keep your grill closed. As you perfect your technique, try different wood chips (such as mesquite or hickory) and/or try soaking the wood chips in beer, apple cider, or wine.


Grilled Collards with Hot Pepper Vinegar

Smoke House Rules 5 Steps to Deliciousness

(1) Season foods you’ll be smoking ahead of time with a dry rub. It adds so much flavor. Simple salt and pepper work wonders, as do fragrant spice blends (ground cumin and coriander, for example).

(2) Bring meat and poultry to room temperature before smoking. This helps ensure quick and even cooking.

(3) Set up the grill for indirect cooking. For gas, set half the burners to high, the others to low. For charcoal, move most of the hot coals to one side, leaving just a few on the other. You want a hot area for wood chips and a less-hot area for cooking.

(4) If you’re smoking a fatty cut of meat (beef brisket or a pork shoulder), put a drip tray (a disposable aluminum pan will work) below the meat so the fat doesn’t cause flare-ups.

(5) To smoke larger cuts that will take more than 30 minutes to cook (think whole chicken or large brisket), set a disposable pan of water in the grill to create steam and prevent meats from drying out.



3 c wood chips 1½ tsp ground cumin, divided 1¼ tsp kosher salt, divided 1 tsp ground coriander 2 (1 lb each) lean pork tenderloins, extra fat and sinew trimmed 1 bunch cilantro (about 4–5 oz), tough stems discarded 2 medium scallions, ends trimmed, thinly sliced 1 medium garlic clove, minced 2 Tbsp lime juice 2 Tbsp extra-virgin olive oil

1. Place wood chips in a large bowl, cover with water, and place a heavy plate on top to keep them submerged; soak 30 minutes. 2. Mix together 1 tsp cumin, 1 tsp salt, and coriander in a small bowl; rub evenly over pork and set aside at room temperature while you prepare grill. 3. Make sure your grill grates are superclean, then prepare your gas or charcoal grill for indirect heat. Drain wood chips and place in center of a large piece of aluminum foil; wrap them up to create a neat package (using a second layer of foil if needed). Using a paring knife or skewer, poke a dozen holes in top of packet and place packet over hottest part of grill (either directly on coals of a charcoal grill or on heating element below grate of a gas grill); cover grill until smoke appears, at least 15 minutes. 4. Place pork on the cooler side of grill; cover and cook pork, turning a few times, until meat is firm to the touch and registers at least 145ºF in center, about 20 minutes. Remove from grill; let rest 10 minutes. 5. Meanwhile, stir together cilantro, scallions, garlic, lime juice, oil, remaining ½ tsp cumin, and remaining ¼ tsp salt in a small bowl (chop cilantro, if desired, for a chunky sauce or puree sauce ingredients for a smooth finish). 6. Thinly slice pork; serve warm or at room temperature with cilantro sauce. PER SERVING (3 oz pork, ½ Tbsp sauce): 144 cal, 4 g total fat, 1 g sat fat, 371 mg sod, 2 g total carb, 0 g sugar, 1 g fib, 25 g prot. SmartPoints value: 2


J U L Y / A U G U S T 2 0 1 7 /

6 Tbsp light mayonnaise

1 Tbsp apple cider vinegar

1 Tbsp water PREP 15 MIN // COOK 20 MIN // OTHER 45 MIN // SERVES 8

3 c wood chips 4 medium sweet potatoes, scrubbed, cut into 1-inch wedges 6 medium scallions, ends trimmed, thinly sliced 2 Tbsp extra-virgin olive oil 1 Tbsp red-wine vinegar 1 small garlic clove, minced ¼ tsp kosher salt

1. Place wood chips in a large bowl, cover with water, and place a heavy plate on top to keep them submerged; soak 30 minutes. 2. Bring a large pot of water to a boil; add potatoes, reduce heat to low, and simmer until just tender when pierced with a paring knife, 5 minutes. Drain potatoes; set aside. 3. Make sure your grill grates are superclean, then prepare your gas or charcoal grill for indirect heat. Drain wood chips and place in center of a large piece of aluminum foil; wrap them up to create a neat package (using a second layer of foil if needed). Using a paring knife or skewer, poke a dozen holes in top of packet and place packet over hottest part of grill (either directly on coals of a charcoal grill or on heating element below grate of a gas grill); cover grill until smoke appears, at least 15 minutes. 4. Place potatoes on the cooler side of the grill; cover and cook, uncovering grill to turn potatoes a few times, until skin is crisp and slightly charred in spots, about 15 minutes. 5. Meanwhile, combine scallions, oil, vinegar, garlic, and salt in a small bowl. 6. Serve warm potato wedges drizzled with dressing.

½ small jalapeño, seeded, thinly sliced

1 Tbsp red-wine vinegar

1. Make sure your grill grates are superclean. Preheat a gas or charcoal grill to medium high (or set a large grill pan over two burners or broil).

2 Tbsp minced fresh chives Pinch smoked salt, or to taste (optional)

1. Place wood chips in a large bowl, cover with water, and place a heavy plate on top to keep them submerged; soak 30 minutes. 2. Mix 2 minced garlic cloves, 1 tsp pepper, and 1 tsp salt in a small bowl; rub mixture evenly over beef and set aside. 3. Place whole garlic cloves in center of a piece of aluminum foil; drizzle with oil and wrap cloves in foil. 4. Make sure your grill grates are superclean, then prepare your gas or charcoal grill for indirect heat. Drain wood chips and place in center of a large piece of aluminum foil; wrap them up to create a neat package (using a second layer of foil if needed). Using a paring knife or skewer, poke a dozen holes in top of packet and place packet over hottest part of grill (either directly on coals of a charcoal grill or on heating element below grate of a gas grill); cover grill until smoke appears, at least 15 minutes.

2. Make small stacks of collards; roll each stack tightly and thinly slice into ribbons. Place collard ribbons in center of a large piece of aluminum foil; drizzle with water and oil. Sprinkle with garlic and salt; gently toss with your hands. Wrap collards in foil (using a second sheet if necessary) and make a neat, totally sealed package. 3. Grill foil package, turning a few times, until greens are tender (check by unwrapping foil with tongs), 10–12 minutes. Unwrap collards and transfer to a serving bowl or platter;

PER SERVING (½ cup): 127 cal, 5 g total fat, 1 g sat fat, 543 mg sod, 18 g total carb, 2 g sugar, 11 g fib, 8 g prot. SmartPoints value: 1


2 Tbsp extra-virgin olive oil

5. Place beef and wrapped garlic on the cooler side of grill. Cover grill and cook garlic until cloves are softened (check by unwrapping package), about 15 minutes; set garlic aside. Cook beef, turning meat a few times, until it is just firm to the touch and registers at least 140–145°F in center, about 35–45 minutes depending on thickness. Remove beef from grill and sprinkle with smoked salt, if using; let rest 5–10 minutes.

1¼ tsp kosher salt, divided

6. While beef rests, unwrap smoked garlic; place in a food processor with mayonnaise, water, vinegar, remaining ½ tsp pepper, and remaining ½ tsp salt. Process until pureed; transfer to a small bowl and stir in chives.

1. Stir oil, 1 tsp salt and 1 tsp paprika in a small bowl; rub evenly over chicken and set aside.

1¼ tsp smoked paprika, divided 1 lb thin skinless boneless chicken cutlets ¾ c fresh pitted cherries (or defrosted unsweetened frozen cherries) 1 Tbsp apple cider vinegar 1 Tbsp molasses 1 Tbsp Dijon mustard 2 Tbsp minced chives

2. Place cherries, vinegar, molasses, mustard, and remaining ¼ tsp smoked paprika and ¼ tsp salt in a blender; blend until smooth and set aside. 3. Make sure your grill grates are superclean. Preheat a gas or charcoal grill to medium high (if you’re cooking indoors, set a large grill pan over two burners or broil).


3 c wood chips 8 medium peeled garlic cloves, 2 minced, 6 left whole


1½ tsp freshly ground black pepper, divided

1 large bunch collard greens (about 2¾ lb), cleaned, tough stems discarded

1½ tsp kosher salt, divided

1 Tbsp water 1 Tbsp extra-virgin olive oil

2 lb lean beef tenderloin, patted dry with paper towels

2 medium garlic cloves, minced

1 tsp extra-virgin olive oil

1 tsp kosher salt

4. Grill chicken, flipping once, until cooked through, 2–3 minutes per side. Let chicken rest for 5 minutes before slicing; serve drizzled with sauce and sprinkled with chives. PER SERVING (3 oz chicken, 3 Tbsp sauce): 231 cal, 10 g total fat, 2 g sat fat, 742 mg sod, 8 g total carb, 7 g sugar, 1 g fib, 26 g prot. SmartPoints value: 5 / J U L Y / A U G U S T 2 0 1 7 99

life, decoded

surprise slimmers When you’re on vacation, you can torch calories without even trying! BY MELISSA DALY On average, people gained nearly 1 pound during a one- to three-week getaway, according to a University of Georgia study. But they don’t have to: Travelers actually

tended to increase their physical activity while away, and some even lost weight, the researchers found. Stay active, watch your SmartPoints, and consider the following…

More Pain Doesn’t Have to Mean More Gain

Tour a city on foot and you can afford to stop at practically every boulangerie along the way. Bon appétit!



1½ hour of sightseeing



2½ hours of sightseeing


to race through three terminals to make your connecting flight.












to wander, lost and unable to make sense of the signage, through two miles of tunnels just for a “free subway transfer.”



4 hours and 40 minutes of sightseeing


The silver lining: It takes...




travel aggro es c inerat alories, c n oo t i

to lug your wheelie bag up and down six flights when it turns out your quaint hotel has no elevator.

3½ hours of sightseeing

Beauty Sleep Pays Off People who reduced their portions to shed pounds and got 8.5 hours of shut-eye a night lost more fat than those who ate less and got 5.5, according to a University of Chicago study. Burning the candle at both ends boosts the hormone ghrelin, which reduces energy expenditure, stokes hunger, and makes the body hold on to fat. Bottom line? Sleep in!

J U L Y / A U G U S T 2 0 1 7 /

beer 99

piña mai tai colada 268


calories calories calories 14 minutes swimming

1.25 1.5 hours hours surfing snorkeling



That’s what you’ll burn through in two hours packing (then unpacking) your suitcase.


½ hour watching TV in the hotel room

Look better, feel better, live better.


PARTICIPATE IN OUR READER PANEL! Interested in being a part of WWM’s reader panel? E-mail your name, city, state, and whether you’re a Weight Watchers member to wwmreaderpanel @weight You may be contacted via e-mail to share your thoughts through an occasional short survey, participate in a feature within the magazine, or just give your opinions on the topics that matter most as you’re trying to lose weight. By e-mailing us at wwmreader panel@weight, you are opting to receive e-mail communications from the editors of WWM via a carefully selected third party. Thanks for helping us continue to deliver the information and stories that are important to you! Weight Watchers magazine is published by W/W TwentyFirst Corporation through a license arrangement from Weight Watchers International, Inc. © Copyright 2017 Weight Watchers International, Inc., owner of the WEIGHT WATCHERS trademark. All Rights Reserved. Nothing may be reprinted in whole or in part without written permission from the Publisher. Return postage must accompany all manuscripts, drawings, and photos. Publisher assumes no responsibility for unsolicited material.

Check out our growing family of America’s trusted Homeopathic Fast Dissolving Tablets™, Drops, Ointments and Gum. NEW Appetite Relief™ Lozenges provide you temporary relief for the symptoms that cause you to get off track in daily life. The Relief Products™ help people find their way to

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EDITORIAL OFFICE 675 Avenue of the Americas, NY, NY 10010, (212) 589-2700. For subscription information, call (800) 978-2400. Weight Watchers magazine is published bimonthly for $16.00 per year by W/W TwentyFirst Corporation, 675 Avenue of the Americas, NY, NY 10010. Current issue: July/August 2017, Volume 50, Issue number 4 (ISSN 0043-2180). Periodicals postage paid at New York, NY, and additional mailing offices. POSTMASTER: Send address changes to Weight Watchers magazine, P.O. Box 6245, Harlan, IA 51593. ABOUT OUR RECIPES Recipes in this magazine have been developed for Weight Watchers members who are just getting started and for Members who are further along toward their goals, including those who are using our SmartPoints plan. Unlike other weight-loss programs, which focus solely on calories, the SmartPoints plan guides you toward healthier foods that are lower in sugar and saturated fat, and higher in protein. A SmartPoints value is given for each recipe. It’s assigned based on the number of calories and amount of saturated fat, sugar, and protein contained in a single serving of a recipe. Recipes include approximate nutritional information: They are analyzed for Calories (Cal), Total Fat, Saturated Fat (Sat Fat), Sodium (Sod), Total Carbohydrates (Total Carb), Sugar, Dietary Fiber (Fib), and Protein

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

Corrections: Art Smith’s Unfried Chicken recipe in our January/February 2017 issue (page 75), appeared with a SmartPoints value of 7. The actual SmartPoints value is 11. The Grilled Chicken with Grilled Tomatillo Salsa recipe in our May/June 2017 issue (page 103), appeared with a SmartPoints value of 1. The actual SmartPoints value is 3.


J U L Y / A U G U S T 2 0 1 7 /



One serving of almonds (28g) has 13g of unsaturated fat and only 1g of saturated fat.



CAN DO IN EVERY CRUNCH Whatever you take on, take it on with almonds. Get 6g of energy-giving protein and 4g of hungerslaying fiber to really bring it all day, every day. Learn more at

© 2017 Almond Board of California. All rights reserved.


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