Weight Watchers

In this issue JANUARY/FEBRUARY 2014
10
How Jessica
Simpson
reignited her
weight loss.
(Hint: It was
simple!)
START ME UP
15 News 2 use
The latest weight-loss
stats and science.
21 Spinach smarts
Get the most from
this mighty green.
26 Wrap stars
How to order lunch thats
PointsPlus friendly.
28 The slackers
guide to tracking
Get into the groove with
these foolproof pointers.
IN EVERY ISSUE
38
Hip-minimizing
4
6
114
On My Mind
Mail Call
Recipe Box
tips youll love. 131 Shop, etc.
132 Wall of Fame
Weight Watchers Magazine JANUARY/FEBRUARY 2014 1

In this issue
JANUARY/FEBRUARY 2014
PICK ME UP
31 Ill have what
shes having FEATURES
How to stand your
ground while losing. 62 The
Transformers
36 Enter the Follow the lead of
no-fail zone these ve readers.
Dont let the shame of
setbacks set you back. 64 Take charge
of hunger
38 Hip-hip hooray! Press pause on pangs
Tricks to slim your hips. with our easy solutions.
40 Dress up a 68 Authority
winter coat gure
In a word: accessories! Short- and long-term
condence boosters.
64
Control your
108
appetite
STEP IT UP COOK IT UP
42 Listen and 75 Grate news 88 Slow and tell 97 White nights
learn Use a cheese grater for Flavor-load your Transform yogurt from
Fun ways to take your more than Cheddar. Crock-Pot. a.m. to p.m. perfection.
interests for a walk.
80 Rise and dine! 90 Flower power 100 Hot and hearty
46 Walking vs. Out-of-the-ordinary Fall in love with Comfort food? Yes, you
running breakfasts for one. cauliower (really). can still enjoy it!
Which one is for you?
86 A little lift 94 Sauce boss 108 Stock options
50 Put down the Six protein-lled Ladle a little on Reap the delicious rewards
remote! snacks to keep bland dishes. of DIY stockfor months.
And get t while you satised.
watching the Winter
SPIRING
Olympics. IN
40 members
*
*
Add bling to
52 Show your your winter coat.
heart some TLC
Low-maintanence ways
to care for your ticker.
KEEP IT UP
124 This could
56 You say be you
heartburn... How they turned their
The truth about lives around, and lost
treating reux. 207 pounds!
2 JANUARY/FEBRUARY 2014
BODY
YOUVE ALWAYS
WANTED
LEGS
ENVY
EVERYONE WILL
SUPERBLY
SUPPLE
SURPRISINGLY
UNDER 95 CALORIES PER SERVING
theskinnyvine.com
SVELTE
SkinnyVine SkinnyVine @SkinnyVine
Per 5fl. oz. - Average Analysis: Calories 86-95, Carbohydrates 4.5-10g, Protein less than 1g, Fat 0g
2013 The Skinny Vine, Napa, CA
Start me
ON MY MIND
UNLEASH
YOUR
POWER
One day, my husband moved
out of the house, without any
warning. It was really horrible.
Cake became the highlight of my
day, but I eventually learned that I
was in the drivers seat of my life. These powerful voices are from three women who
Veronica V. (p. 128) understand exactly what you might be feeling or where your head
is right about now. So if your power cord is a bit frayed from years
of false starts or broken dreams, consider their words. Every time I
At my rst meeting, I was read them (they are from success stories in this issue), I smile
the girl in the back with her and Im guessing you may, too. I also am sure that one of their
arms crossed. I was angry that I stories will resonate so strongly that youll take a long, deep
wasnt naturally thin, frustrated breath and realize what you know to be true: No matter where
that I was going to have to watch your life is at right now, the year ahead is lled with possibilities.
what I ate and embarrassed that Id With that: Welcome to 2014. Weve been waiting for you.
let myself get to that point. But I In the meantime, weve crafted an issue brimming with new
started simply writing down what I ideas, candid advice and the latest research. We know that
ate, which helped me discover what you came to us looking for hope, as well as a fresh start
needed xing. Paula C. (p. 124) so we took your cue: Every page was rethought, redesigned
and reworked until we unearthed the best solutions to
troubleshoot and tackle the problems youll confront as you
For ve years straight, start (and keep) losing weight. Did we miss anything? E-mail
me (nancy@weightwatchers.com) and let me know so we can
I half-heartedly joined WW
try to cover it in a future issue.
every Januaryand quit by
Happy Januaryand good luck!
February. But the last time
around, I said to myself Enough! Nancy Gagliardi
And I committed. Kristen B. (p. 62) EDITORIAL DIRECTOR
Chew On January 15, 2014, tune into ABCs Daytime talk show The Chew, as
the shows experts team with Weight Watchers to kick of The Chews
on Search for the Weight Watchers Chef. Watch and see what great ideas
you can steal from contestants as they compete on air. Check out
this! TheChew.com for more details.
4 JANUARY/FEBRUARY 2014 Weight Watchers Magazine

Start me
MAIL CALL
We need to enjoy
our food
Your thoughts on the November/December 2013 issue were keepers.
Holiday helper Diabetes thanks

As a working mom, the stress of I travel for work, so Holiday Travel Since type 2 diabetes runs in my
the holidays can overshadow the Snacktacular was perfectthe family, I really appreciated Success:
reason for the season. I Love the specics about snacks available at Beat Diabetes. I related to the stories,
Holidays reminded me to take many airports will make holiday and the health questions were helpful.
care of myself rst so I can enjoy and work travel much easier. Ill be sharing this with my relatives!
the festivities! Maria P., VA Melissa B., PA
Stephanie M., KS
Best breakfast I loved Meg S.s story.
I loved the oatmeal recipe in My husband has type
Warming Trend. Unlike the 2 diabetes; knowing
instant packs, this oatmeal, made that weight loss
with steel-cut oats, is delicious improved Megs blood
and keeps me full for hours. sugar gives me hope.
Joanne W., CO Twila A., CA
Heavenly Delights matches my

own beliefs: I will lose weight
TALK We want to know what you love
TO US
by eating butter and sugar, not from this issue.
substitutes. We need to enjoy our Send us a snapshot of yourself doing one of the
food, as natural as it can be!
workouts or sampling a WWM recipe. If your pic
Edna S., IL
runs on this page, we will send you one of the
With all the parties, I found myself latest WW cookbooks! Send pics and letters to
missing my daily walks. I really wwmeditor@weightwatchers.com. And while
love the six-week walking plan youre at it, e-mail us your response to this
in Dear Santaits so easy; I just could
This you! question: What pushes you to inch closer to
be
commit to 10 minutes a day. your weight-loss goals?
Linda E., VA
WANT MORE?
Get inspired by more aha moments on our blog, Of the Page, at weightwatchers.com/ahamoments.
Last issue,
we asked about
your aha moment.
WWW.WEIGHTWATCHERS.COM/BONUSBOOSTJF14
What prompted YOU to lose weight? Scan this code to

see one readers
WWM READER PANEL SAYS:
59% 21% 13% 7%

poignant response:
saw a photo health upcoming embarrassing

of myself scare event moment
Do this rst:
Turn to p. 131 to nd out how you can be part of WWMs network of readers. Get the free app
for your phone at
http://gettag.mobi
6 JANUARY/FEBRUARY 2014 Weight Watchers Magazine @weightwatchers

Nancy Gagliardi Meet the WW
VP/Editorial Director Science Team!
Ed Melnitsky What makes WWM the authority
Creative Director on weight loss? Dedicated staff
members who are on the cutting
Michele Shapiro edge of weight loss and health-
Executive Editor
related research.
ART DEPARTMENT EDITORIAL Gary D. Foster, PhD

Deborah Hardt Diane Pavia co-chief scientific officer
Photo Director Managing Editor Gary focuses on the needs
of the WW Health Solutions Team,
Senior Designer Elizabeth Stem Senior Editor Amy Gorin which partners with corporations
Consulting Art Director Marilu Lopez Assistant Editor Katerina Gkionis to create incentive programs,
Consulting Designer Janeen Bellafiore Copy Editor Matthew J. Perry and also works on a variety of
Art Assistant Caitlin-Marie Miner Style Editor Elizabeth Brous innovation initiatives.
Contributor Mary Hurn
CULINARY
Food Editors Carol Prager; Eileen Runyan
Editors Jackie Mills, MS, RD; Deborah Mintcheff; Alice Thompson
Andrew R. Amill
VP/Media Sales Karen Miller-Kovach, MS, RD
Stacey Newman Weldon co-chief scientific officer
Eastern Advertising Manager Karen provides insights
New York 212-589-2700 and guidance on a global basis to
ensure the WW Program includes
ADVERTISING OFFICES the latest scientific discoveries.
New York Texas Chicago/Midwest

National Direct Response Julie Lee Kevin Zoeller
Gregory L. Pepe jlee@neeseandlee.com kevin@zoellermediasales.com
gpepe@mediapeople.com tel: 214-477-0128
Suzanne Kirkland
Warren R. Berger Jo Neese suzanne@zoellermediasales.com
wberger@mediapeople.com jneese@neeseandlee.com Lorri Day
tel: 212-779-7172 tel: 972-386-6186 lorri@zoellermediasales.com
tel: 312-782-8855
San Francisco/Northwest
Jay Monaghan Los Angeles/Southwest
jay@monaghanmedia.com John Buckingham Stephanie Rost, MS, RD
tel: 415-777-4417 buck@vmsales.net corporate program
tel: 310-478-3833 development director
Marketing Coordinator Circulation Director Stephanie reviews all studies
Melanie Friedson Jim Motrinec (everything!) published in WWM
Research Manager Circulation Manager to ensure accuracy. In addition,
Julia Klauber Susi Chapman she coordinates all of WWs
Production Manager Finance Manager clinical research.
Alan Biederman Darren Shah
SUBSCRIBER SERVICES
For the print edition, go to weightwatchers.com/magazine, e-mail customer service at The stories in Weight Watchers Magazine represent
WWMcustserv@cdsfulfillment.com or call 800-978-2400. For the digital edition, go to zinio. members individual experiences. Eating patterns,
com/WeightWatchers or e-mail customer service at support@zinio.com. activity levels and adherence all play significant roles
Change of address: For Canadian information: Return undeliverable Canadian in determining weight loss and maintaining that loss. For
Weight Watchers Publications Mail addresses to Weight Watchers, many people, weight loss is temporary. Ask at our centers
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51593. 12327 1561 RT0001. Windsor, Ontario N8T 3B7. a fitness routine.

Start me
Simple
Snack smartly
Im a big fan of carbs and I dont believe Start
in depriving myself of them entirely. Ill
take sandwich thins and top them with
turkey and a slice of American cheese
with a small dollop of Miracle Whip. The
Whether youre a new mom like Jessica or you just want
extra protein keeps me more satised
than just the cheese or some fruit would.
to live healthier in 2014, WWs new two-week starter
plan takes the guesswork (and legwork) out of making
Choose meals with appeal healthy food choices. Theres no weighing or measuring.
I loved the Spaghetti Bolognese on The starter planavailable on a handy downloadable app or
Simple Start. Id have it with ground in brochure form at Meeting roomshas everything you need
beef sometimes and ground chicken at to get going: a shopping list, plenty of options for wholesome,
others. For breakfast, eggs are a healthy lling meals and snacks, as well as small daily indulgences, from
option. Id make a veggie egg scramble guacamole and wine to ice cream. Heres how it works:
with toast, though sometimes I ate only O MEALS AND SNACKS Help yourself to lling foods such
half the slice of bread. I just had to see it as lean proteins, whole grains, fat-free dairy and fruits and
on my plate! vegetables. Choose from our meal suggestions, or build your own.
There are even tips on how to order at restaurants.
Get back on track O DAILY INDULGENCES You get 7 PointsPlus values per day
If I have a bad day, Ill focus on where to use on indulgences, whether you want to enjoy a glass of wine
I want to be and how Im going to get with your meal or chocolate after dinner.
there. I also amp up my cardio workouts O 24/7 SUPPORT Download the Simple Start app on your iOS
for a few days and drink lots of water. or Android device (included with eTools and Online subscriptions)
for an interactive meal builder, plus dozens of meal suggestions.
Lighten up
I like to take of any
chunky jewelry, shoes THESE EASY-TO-FIX MEALS WILL HELP GET YOU OFF TO A GREAT START!
and bulky clothes before
NATIONWIDE).
GHTWATCHERS UNDER 20 (AVAILABLE AT MEETING ROOMS NATIONWIDE)
my weekly weigh-ins. In
fact, when I can, I weigh
myself with practically
nothing onI dont want
the extra couple of pounds
that come from wearing
heavy clothes!
Be a good role model

I dont want my daughter
to see me beat myself up
over things like food choices
PHOTOGRAPHY: JOHNNY MILLER FROM WEIGHTWATCHERS
or numbers on a scale. Crispy chicken with Cumin-spiced pork Caprese pasta

Those things dont red pepper sauce tenderloin with chimichurri salad
determine who we are.
Morning Favorite Sweet Stress Protein

Jessicas beverage melon indulgence reliever of choice
BONUS Cofee Honeydew or Chocolate or Shower or Chicken or
ROUND or tea? cantaloupe? ice cream? bubble bath? sh?
Tea Cantaloupe Ice cream Bubble bath Chicken
Go to weightwatchers.com to learn more about Simple Start.

Start me
Simple
Snack smartly
Im a big fan of carbs and I dont believe Start
in depriving myself of them entirely. Ill
take sandwich thins and top them with
turkey and a slice of American cheese
with a small dollop of Miracle Whip. The
Whether youre a new mom like Jessica or you just want
extra protein keeps me more satised
than just the cheese or some fruit would.
to live healthier in 2014, WWs new two-week starter
plan takes the guesswork (and legwork) out of making
Choose meals with appeal healthy food choices. Theres no weighing or measuring.
I loved the Spaghetti Bolognese on The starter planavailable on a handy downloadable app or
Simple Start. Id have it with ground in brochure form at Meeting roomshas everything you need
beef sometimes and ground chicken at to get going: a shopping list, plenty of options for wholesome,
others. For breakfast, eggs are a healthy lling meals and snacks, as well as small daily indulgences, from
option. Id make a veggie egg scramble guacamole and wine to ice cream. Heres how it works:
with toast, though sometimes I ate only O MEALS AND SNACKS Help yourself to lling foods such
half the slice of bread. I just had to see it as lean proteins, whole grains, fat-free dairy and fruits and
on my plate! vegetables. Choose from our meal suggestions, or build your own.
There are even tips on how to order at restaurants.
Get back on track O DAILY INDULGENCES You get 7 PointsPlus values per day
If I have a bad day, Ill focus on where to use on indulgences, whether you want to enjoy a glass of wine
I want to be and how Im going to get with your meal or chocolate after dinner.
there. I also amp up my cardio workouts O 24/7 SUPPORT Download the Simple Start app on your iOS
for a few days and drink lots of water. or Android device (included with eTools and Online subscriptions)
for an interactive meal builder, plus dozens of meal suggestions.
Lighten up
I like to take of any
chunky jewelry, shoes THESE EASY-TO-FIX MEALS WILL HELP GET YOU OFF TO A GREAT START!
and bulky clothes before
NATIONWIDE).
GHTWATCHERS UNDER 20 (AVAILABLE AT MEETING ROOMS NATIONWIDE)
my weekly weigh-ins. In
fact, when I can, I weigh
myself with practically
nothing onI dont want
the extra couple of pounds
that come from wearing
heavy clothes!
Be a good role model

I dont want my daughter
to see me beat myself up
over things like food choices
PHOTOGRAPHY: JOHNNY MILLER FROM WEIGHTWATCHERS
or numbers on a scale. Crispy chicken with Cumin-spiced pork Caprese pasta

Those things dont red pepper sauce tenderloin with chimichurri salad
determine who we are.
Morning Favorite Sweet Stress Protein

Jessicas beverage melon indulgence reliever of choice
BONUS Cofee Honeydew or Chocolate or Shower or Chicken or
ROUND or tea? cantaloupe? ice cream? bubble bath? sh?
Tea Cantaloupe Ice cream Bubble bath Chicken
Go to weightwatchers.com to learn more about Simple Start.

The Thck & Crmy Tste U Lv
We cut a little, but left what matters.

Enjoy the thick and creamy light dressing
that could only come from Hidden Valley.
For light ideas, visit Hiddenvalley.com/light
Start me up
60
Percentage of women who
prefer chocolates over owers on
Valentines Day
1
PointsPlus
CARAMEL
THE MOST
POPULAR
CANDY IN
PHOTOGRAPHY: KRIISTIANE VEY/JUMP FOTO (COUPLE). SOURCES: NATIONAL RETAIL FEDERATION 2013 VALENTINES DAY SPENDING SURVEY, NATIONAL CONFECTIONERS ASSOCIATION; NIELSEN 2012.
value A BOX OF
of two CHOCOLATES
Hersheys Milk
Chocolate
143 million
Kisses.
47
Percentage of men who planned to
The amount (in pounds) of
candy sold at U.S. drugstores
and mass merchandisers during
give their signicant other candy the weeks leading up to (and
on Valentines Day including) Valentines Day.
WANT YOUR HONEY TO LOSE WEIGHT?

Then bag the chocolates and gift her some TLC: A study
published in the American Journal of Health Promotion
found almost half of participants said their partner regularly
encouraged (read: nagged) them to shed some pounds,
which then triggered episodes of overeating and quickie
weight-loss schemes such as skipping meals. Suggesting
that a partner should lose weight implies that he or she is
unattractive, says Marla E. Eisenberg, ScD, MPH, associate
professor at the University of Minnesota and lead researcher
on the study. What drove the subjects to extreme measures
wasnt so much being told they needed to lose; it was how
they were told. Rather than saying, Youll look better if you
drop a few, emphasize the idea of getting healthy together,
Eisenberg suggests. Below are more gentle reminders.
SAY THIS NOT THIS

Will you join me for a walk after dinner? Why dont you skip dessert and go for a walk instead?
Would you like a second helping of vegetables? You arent having seconds, are you?
The gym has a 2-for-1 deal. How about being my plus-one? You need to start working out.
By KIMBERLY GOAD
Start me
NEWS 2 USE
Is your cell a tness foe?

Quite possibly, yes. Whether youre active
or sedentary, the phone could be cutting
into your workout time. In fact, the more
participants in one study relied on their
Working out?
cell to communicate, the less t they were. Deposit your
(Think about it: Stopping to take a call cell here.
minimizes the benets of moving.) Not sure
if your talk time is out of control? Track how
and when you use your phone for a few
days, suggests motivational psychologist
Heidi Grant Halvorson, PhD. How often was
it really necessary to dial those digits? Use
the tips below to set some boundaries.
SMARTPHONE SMARTS
Declare the kitchen Leave your phone in
a no-phone zone. This your gym locker. Need
will discourage mindless it to listen to music?
eating and encourage Buy a used iPod on
facetime with actual eBay to get you through
(not virtual) friends and your sweat sessions
family members. sans interruptions.
Sweat satisfaction In a survey of women 50+, those most at

ease with their bodies exercise about ve hours a week.
PHOTOGRAPHY: CHARLES GULLUNG/CORBIS (GYM); PETER DAZELEY/GETTY IMAGES (NOTEBOOK).

RESOLUTION SOLUTIONS
If you want to make healthy habits 40 percent of those who made a specic
stick this year, be specic with your resolution were successful in changing
resolutions. A study published in the their habits, compared with 4 percent
Journal of Clinical Psychology compared of those who were vague. If you
people who resolved to make a change make the shift from merely wanting
(Im going to exercise for 30 minutes to change to actually making a plan,
three days a week) with those who youre 10 times more likely to succeed,
were also keen to alter a habit but says study author John C. Norcross,
hadnt resolved to do it (I wish I PhD, professor of psychology at the
worked out more). After six months, University of Scranton.
BEST ADVICE: ANTICIPATE SPEED BUMPS, or create a slip plan to

deal with detours. These strategies will limit damage whether you have a
soft spot for desserts or happy hour cocktails.
1 2 3
Leave Distract Tell yourself that a
the yourself by slip doesnt have to
situation. calling a friend. be a major setback.

I love, love a perfect pear.
How can I tell when youre
ripe and juicy?
Simple. Check my neck,

right next to my stem. If it
feels soft, then Im ripe and
ready to eat.
Well, thats easy enough.
Me, served in Asian

chicken lettuce wraps.
Now Im hungry.
Text REDPEAR to 33733

and Ill send you the recipe.
See you at the dinner table.
A most interesting fruit.

USA Pears Text For More Info. T/C & Privacy Policy: http://bit.ly/10D65UF.
For recipes go to usapears.org Msg&data rates may apply.
Start me
NEWS 2 USE
Slim shots
Even if you havent lost
a pound yet, try these
slimming tricks before
snapping another selfie.
INSTANT TRIM
Tilt your head down
about 30 degrees
before the photo
is taken. A study in
Perception found it
makes your face look
thinner than when
A HEALTHIER HALFTIME
you stare straight
into the camera.
SUCK IN YOUR CHIN
When you smile, touch
Lets face it: Game day is all about winning. In fact, new research suggests that
fans take in about 16 percent more sat fat when their team loses than on non-game days.
the roof of your mouth
No matter which team you bet on, youll have fewer fumbles with these strategic moves.
with your tongue to
tighten facial muscles.
FUMBLE FIELD GOAL FREE KICK
THINK GIRAFFE
To elongate your neck, BUFFALO Grilled Chicken Strips Grill long strips of Use bamboo skewers to keep
WINGS boneless, skinless chicken breast, then brush track of how many youve eaten.
wear an outfit that shows
with BBQ sauce. $8 for 150, williams-sonoma.com.
off your collarbones, like
a V-neck or sweetheart
POTATO Crunchy freeze-dried whole veggieslike Portion snacks into
neckline; accessorize CHIPS green bean or okra chips. Some picks are a popcorn boxes. $10.50 for 100,
with a necklace longer healthier alternative to traditional chips. instawares.com.
than 16 inches, instead
of a short chain or MEATBALLS 50/50 mini-meatballs Trim the fat by Use plastic toothpicks and stack
choker. Last, appear replacing half the ground meat with lightly used ones on your plate. $3 for
taller by sitting up sauted, finely chopped mushrooms. 375, partycity.com.
PHOTOGRAPHY: JOHN SMITH/CORBIS (PICTURE); FRANCESCO RIDOLFI/CORBIS (SUPERBOWL).

straight and pulling
your shoulders back CREAMY, A low-fat DIY dip Add minced garlic, scallion Serve in shot glasses. Luminarc
and down. HIGH-CAL and sea salt to plain low-fat Greek yogurt. It Drink Islande Shot Glasses, $20
DIPS couldnt be easier to makeor more tasty. for 6, casa.com.
EXPERT: Suze Yalof Schwartz,
a Los Angeles stylist and red- EXPERT: Jackie Newgent, RDN, snack quarterback.
carpet expert.
meet the tweet

Need a boost? Consider turning to Twitter for some
motivating advice, courtesy of these hashtags:
#mefirst Put yourself at the top of your priority list.

#eatwithouttheguilt View others smart food choices.
#pspfit Steal the get-fit secrets of plus-size women.
Open a (free!) account at twitter.com, and follow @WeightWatchers.

Nothing tastes like the whole grain goodness of our oatmeal. With all the
healthy benefits, varieties and ease of prep, its no wonder Bobs Red Mill oatmeal
won the 2009 Golden Spurtle World Porridge Making Championship.
TM
Product of the USA
For deliciously creative oatmeal recipe ideas, go to bobsredmill.com/oatmeal

Per Serving
See nutrition information for sodium and calorie content.WEIGHT WATCHERS for services and PointsPlus are registered
trademarks of Weight Watchers International, Inc., and are used with permission by General Mills, Inc. 2013 Pet Incorporated
Start me
GOLD STANDARD
WHEN TO GO
ORGANIC
From a nutritional
standpoint, conventionally
grown spinach is similar to
organic, suggests recent research.
But organic has less pesticide
residueso if youre concerned
about contamination, organic
is worth the higher cost
(up to 50 percent more).
Spinach
smarts
These tips will help you
get the most vitamins
and minerals from this
mighty green.
By SHARON LIAO
Chew on this: Te average American eats A little knowledge can go a long way
42 cups of spinach a yeara number thats almost in reaping the most benets from the
doubled since 2003, in large part due to the advent nutrient powerhouse, so we asked
of fresh-packaged spinach. In fact, more than experts to weigh in on the best ways to
100,000 tons are grown annually in the U.S. choose, store and serve up the emerald gem.
BOIL or SAUT? FRESH or FROZEN?

PHOTOGRAPHY: DAVID ARKY; ILLUSTRATION: JESSIE FORD.
saut! Boiling spinach leaches fresh, with a caveat. Spinach eaten within a
out water-soluble nutrients such as day or two of purchase is brimming with nutrients.
folate and vitamin Cwhich is why But after eight days in the fridge, fresh spinach
sauting the green with heart-healthy loses 53 percent of its folatea B vitamin important
olive oil (1 tsp per cup of spinach) for preventing birth defects, according to research
is a better option. If youve published in the Journal of Food Science. Also to
had your fill of oil for the consider: Frozen spinach is blanched before its
day, consider sauting in frozen. This process can leach out about 10 percent
cup low-sodium chicken of its nutrient content, notes Gene Lester, PhD, a
or vegetable broth. research plant physiologist with the USDAs
Agricultural Research Service.

Recipes, nutrition advice, success stories, Fitness Report,
Style File, and so much more with you wherever you go!
Get
immediate
access to
our digital
editions
for only $6
when you
subscribe
or renew
online at:
weightwatchers.com/magazine
SAVE
UP TO
ON YOUR SUBSCRIPTION!
50%
Start me
gold standard
market
savvy the iron puzzle
Know this about farm-fresh
spinach is a winner when it comes to
spinach: Leafy greens lose
iron, netting 36 percent of your daily
vitamins and minerals faster
in warm tempsso farmers
need per cup. But much of the
market spinach may lack nutrient, which helps muscles store
nutrients. But large farms that oxygen, is blocked by another
sell to supermarkets transport compound (oxalate) found in spinach.
veggies in refrigerated trucks, To absorb more iron, pair the green
helping to retain nutrients. with a vitamin-C-rich food. (In an
bottom line When shopping American Journal of Clinical Nutrition
a farmers market, ask if the study, subjects absorbed three times
greens were harvested that day. as much iron from a meal when it was
paired with 25 mg vitamin C.) Serve a
STORE SMARTLY spinach omelet with cup orange
wedges, or toss 2 Tbsp diced red
Wrap spinach in a be aware of rinse leaves just peppers into a spinach salad.
damp paper towel and what else is in before cooking, not
PHOTOGRAPHY: PuncHsTOck.
store in the produce the drawer: A gas prior to storing. Liquid

crisper. Dont place in called ethylene, encourages bacteria
spinaCh
omelet +
a plastic bag, as this will which is emitted growth, says Luke more
speed spoilageinstead, by produce such Laborde, PhD, associate = iron!
keep bagged spinach
in original packaging
as apples and
avocadoes, can
professor of food
science at Pennsylvania
spinaCh
salad +
until ready to use. speed wilting. State University.
Wrap stars
Order the ultimate on-the-go lunch with a side of smarts. By AMY GORIN
Veggie tortilla
Tortillas made with spinach
or sun-dried tomatoes
actually contain a miniscule
amount of vegetablesoften
in the form of vegetable
powder. The red color in
tomato tortillas is, in fact,
courtesy of Red Dye #40.
BETTER Request a 12" reduced-
carb tortilla, which will shave of
3 PointsPlus values (5 versus
8 for a same-size white, wheat
or veggie tortilla). None on the
menu? Ask for kids size (10").
Sauce
Many wraps get their
avor from a slathering
of sauce (such as aioli or
bufalo) and a dressing
(like blue cheese or
vinaigrette). This fattening
combo can add as much as
PointsPlus
PHOTOGRAPHY: CON POULOS (WRAP); JEFF HARRIS (NOTEBOOK PAPER).

100% Pure Cottage Cheese
No additives, preservatives or
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14 grams of protein
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Good source
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Start me
MASTER CLASS
The slackers guide to
TRACKING
If you have difculty remembering to log every bite, or just cant nd the
time, these tricks will help you gain tracking traction.
By DEBBIE KOENIG
Log it your way. Not crazy about launching an app every time you eat? Turn the everyday technology you do
use into a tracker. Keep a Todays Food le open on your desktop if you work mostly with Word or Excel, or post a list of
what you eat on Facebook. Choose the only me option to keep your food diary private.
Skip the details. The act of recording your snacks and meals is as important
as what you eat, says a study in the Journal of the American Dietetic Association. So if
youre more likely to log when you simply write baked potato + salad bar, go for it.
Guesstimate. Not sure how much chicken

breast is on your plate? Tack on an extra 20 percent
GOT A MINUTE? to your guess. For example, if you think the protein
TRACK! weighs in at 5 oz, track it as 6. Heres why: Research in
When youre waiting the British Medical Journal found that adult restaurant
for your smoothie to blend
goers underestimated calories in meals by this amount.
or are standing in line
at the grocery store, use
that time to log the last
meal you ate. Skip the tiny things. You
dont have to log that after-dinner
mint, or the non-fat milk you pour
in your morning java. But as a rule,
record big-ticket items worth
2 PointsPlus values or more.
Plan! Each Sunday, pinpoint any big events for

the week, like the kids soccer games or dinner with
the in-laws. Pre-track those days so you can plan
indulgences (hello, vino!) accordingly.
PHOTOGRAPHY: LARRY WILLIAMS/CORBIS.
LOST YOUR TRACKING MOJO?

At the end of each day, send a screenshot of your
tracker to a friend, and have her do the same.
If you start slacking, your pal will help nudge you
back on track. Plus, you can get ideas from her
for everything from healthy lunches to what to
order at the local Mexican restaurant.

Pick me up
Ill have what
shes having.
Really? Before you dig in, sample
this advice on smarter ways to
handle peer-pressured eating.
By DEBBIE KOENIG
Congratulations!
You made the decision to live healthier,
and have already shed a few pounds.
Trouble is, you havent left the houseand
thats just not realistic for the long haul.
Inevitably, youll want to enjoy dinner with
friends or celebrate a co-workers birthday.
But socializing can be tricky, since youre
PHOTOGRAPHY: PUNCHSTOCK.
likely to be inuenced by those around

you: A 2011 study found that women ate
nearly 20 percent more when their dining
companions had a larger portion than they
did. What to do? Turn the page for strategies
to help keep your weight-loss resolve intact,
no matter what the occasion.

AT A
RESTAURANT
Youre taking your sister to lunch to
celebrate the one-year anniversary of
her beating breast cancer. she wants
to order a soup-to-nuts meal and you
dont want to make waves, so you
go along with it. People are afraid
of hurting others feelings, observes
Matthew M. clark, PhD, a clinical health
psychologist at Mayo clinic in Rochester,
Mn. But putting someone elses desires
above your own will only hurt your
weight-loss eforts in the long run.
Be your own role model
When youre out with friends after work and they order
Try It Explain to your sister that a second round of drinks, dont help run up the bar tab.
since her health scare, youve made
your health a priority, too. Ofer to Remind yourself of a time you resisted in a similar situation,
split the appetizer and dessert with which led to a positive outcomesuch as posting a loss at
her, so neither of you leaves the table
feeling stufedor deprived. Have a
your next weigh-in or feeling energized (not hungover) for
bite or two of each, put down your your a.m. workout the next day. Focusing on that success
fork and focus on the conversation. will help you repeat the stellar performance. Encore!
365 365
No. 49 No. 81
No need to wait in line for your favorite coffee. Bake blueberry bread with SPLENDA Sweetener
Make yourself a vanilla latte at home with and youll start your day with
two SPLENDA No Calorie Sweetener packets, antioxidant-rich berries, not added sugar.
warm milk and 3/4 tsp. of vanilla extract.
Pick me
ATTITUDE ADJUSTMENT
PHOTOGRAPHY: ZAVE SMITH/GETTY IMAGES (WOMAN); ADAM BURN /GETTY IMAGES (COUPLE); SHUTTERSTOCK (COOKIE).
AT THE AT THE MOVIES

OFFICE Youre excited to see the new Colin
Farrell ick with your hubby until he
A colleague brings in (your husband, not Farrell) returns from
home-baked cookies to the concession stand with an extralarge
thank your team for bucket of popcorn, a box of candy and
completing a project a jumbo soft drink. You sigh, and dig
ahead of schedule. in. The closer you are to
Everybody reaches for someone, the more
one and you do, too. likely you are to
After all, youre a team be inuenced by
player, right? Then, when what they eat,
others take seconds, and Clark says.
thirds, you feel compelled to do the same. In social situations, people
rationalize their actions, fully aware that they are eating more than Try It
they need, says Clark. Take your own
trip to the
Try It If you fear your colleagues will call you out for not taking concession stand
a cookie, by all means have one. But dont just inhale it and reach for DIY treats: Request
for another. Instead, place the treat on a plate and head back to two small cups. Fill the rst with
your desk. Say something like, I think I hear my phone ringing. popcorn from your hubbys stash, the
Savor it with a cup of tea, since turning treat time into a mini-event other with water. The clincher: Hold
will make you appreciate it more, suggests a recent analysis of hands during the movie so youre less
multiple studies in The American Journal of Clinical Nutrition. likely to dip into the bucket.
Pick me
MOOD MAKEOVER
Enter the NO-FAIL zone

You lost some weight ( )
and gained it back ( ). You
recommitted to losing ( ), and
3 Apply the
98% rule
When it comes
to putting shame in its
4 Practice
pragmatism
People who feel
shame about their weight are
then started gainingagain ( ). place, a slight shift in more susceptible to black-
Heres how not to let a setback focus can make a huge

dierence. Its human
and-white thinking, says
Melissa Horowitz, PsyD, an
drain your condence. nature to obsess over the eating disorders expert in New
two percent of things in York City. But changing the
By JEANNETTE MONINGER
life that go wrong, says language you use when you
Albers. Instead, focus on slip up will alter your outlook.
the 98 percent that are Instead of saying, I ate three
The ups and downs loyal, beautifuleach time truly worthy of celebration. slices of pizza. I may as well
of trying to slim down arent you complete an activity Start now by making a list nish the pie, try, I ate three
limited to the scale. A study you perform often, like of ve to ten positive things slices of pizza. I dont need any
in Body Image found that the checking your email. about your life. Revisit the more. Finding that mental
further you get from your list once a week, and add to middle ground is key for
2
ideal weight, the more you it often. Shame game over! long-term success.
feel like a failure, and the Make
greater sense of guilt you connections
experience. Luckily, theres Nothing silences
more than one way to keep shameful thoughts like
shame at bay. Here are four. support. Unfortunately, one
1
recent study found shame
Motivate, often forces overweight
dont people to withdraw and
deprecate choose solitary hobbies
Certain negative expressions (like reading or knitting).
like I cant and Im so If this sounds familiar, give
overweight signal shame, yourself a nudge by signing
so its key to recognize them up for a group activity that
and stop yourself before meets weekly, like a book
they contaminate your club or meditation class.
thinking. Tese denitive Heres an even better reason
phrases can make you feel to get social: People who
powerless, resulting in a attend group weight-loss
loss of self-respect. True meetings drop more pounds
motivation comes from and keep them o longer
being compassionate with than those who go it alone,
PHOTOGRAPHY: SCOTT GORDON/VEER.
yourself, says Susan Albers, research suggests.

PsyD, author of Eat Q:
Unlock the Weight-Loss Power
of Emotional Intelligence
(HarperOne, 2013). One way
to boost self-compassion is
by saying just one positive If the scale is at a standstill, dont panic.
Go to weightwatchers.com/keeplosing
word to yourselfsmart, to learn how to power through plateaus.

Watch your gure.
49 PISTACHIOS
160 calories
6 grams protein
3 grams ber
Watch your backside.

13 FLAVORED TORTILLA CHIPS
160 calories
2 grams protein
1 gram ber
The next time youre ready to do some serious snackin, stop and do the math. The
gures show that for the same amount of calories, you get more pistachios than
avored tortilla chips. Plus, pistachios are nutritious and heart-friendly. Plus, theyre
naturally trans fat and cholesterol free. Plus, theyre packed with protein and ber.
Suddenly, the numbers start looking pretty good. Just like your backside.
Scientic evidence suggests but does not prove that eating 1.5 ounces per day of most nuts, such as pistachios, as part of a diet low in saturated fat and
cholesterol may reduce the risk of heart disease. See nutrition information for fat content. 2013 Paramount Farms International LLC. All rights reserved.
WONDERFUL, GET CRACKIN, the Package Design and accompanying logos are registered trademarks of Paramount Farms International LLC. WP10225
Pick me
FIGURE IT OUT
Hip-hip HOORAY!
Curves ahead: Three chic ways to atter a
pear-shaped gure, day or night.
By ELIZABETH BROUS
weekend
A bright graphic tee
draws the eye upward,
while dark denim jeans
slim your bottom half.
Footwear also matters:
Midcalf boots balance
out larger hips better
than ankle booties.
Graphic top
PHOTOGRAPHY: KAREN PEARSON; HAIR: GEORGE ORTIZ; MAKEUP: JOY FENNELL; MANICURE: KIM CHIU; FASHION STYLING: ALANA KELEN.
+
dark bottoms
=
great style
work
This suit earns its
(pin) stripes with evening
a tted jacket and A wrap dress
narrow trousers. shows of a
small waist,
and its A-line
skirt downplays
bigger hips.
TRICKS 2 TRY Our picks (and a nix) for hipsters.

PICK jeans cut PICK jackets or PICK pants with a NIX too-short
for curvier gures tops that hit just slim silhouette and button-down
(roomier in the above or below vertical detailslike blouses; leaving
hips and thighs but the widest part pinstripes or seams a longer blouse
narrow at the waist of your hips for to atter wide hips untucked helps
so they dont gap). slimming results. and thighs. hide trouble spots.
For shopping info, see p. 131.

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Start with a solid-colored topper in a neutral shade. Then
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Step it up
Listen
and
learn
HERES SOME SOUND ADVICE:
Press play on your smartphone or
1 Get jazzed Love lounging while listening to
jazz standards? Take them for a walk insteadbut opt for upbeat
iPod to get walking. And were not just tunes, since a new study in the journal PLOS ONE found walkers who
listen to energetic music take larger strides and walk longer distances
talking about music, though research
than those who play relaxing songs. Aim for tunes with 130 BPM.
suggests that cranking your favorite
beats can boost motivation. Rather, taking Download jazz classics Alone Together by Grant Green; Black
your sedentary activities to the street is a perfect Satin by Miles Davis; and Red Clay by Freddie Hubbard.
way to spice up your walking routine (or start one).
Walking is often thought of as a bore or a chore,
whether youre doing the same loop every day or 2Laugh it of If youre a fan of viral videos
PHOTOGRAPHY: GETTY IMAGES.
you dont have a companion to help pass the time, on YouTube or like to scroll through the hilarious BuzzFeed
says Robert Hopper, PhD, author of Stick with roundups, get your ll of pop culture while you walk by adding
Exercise for a Lifetime: How to Enjoy Every Minute of It! some entertaining podcasts to your smartphone library.
(CreateSpace, 2012). So pair your workout with one
of our four listen-and-stroll ideas, which will engage Download comedian Joan Rivers In Bed with Joan, free,
your brain and help take your mind o the miles. inbedwithjoan.com; Wait Wait...Dont Tell Me!, free, npr.org.

Step it
WALK STAR Love
Chocolate?
3Learn a SHHH...
Heres one reason
Love
language to lower the volume
when you walk: Injuries
Dont waste two nights a week in
an adult-education course to parlez
and deaths of pedestrians
wearing earbuds has tripled
in the last six years. Stay
Peanut
Franais. Instead, do double duty
by taking your language lessons
along on your daily walk. Research
awaremake sure you can
clearly hear approaching
cars and people.
Butter?
suggests you may retain even more
than you would in a classroom Try All Natural
4Get your
setting. In a recent Journal of Aging
Research study, researchers found
news fix
that participants who exercised twice
a week for six months performed

better on cognitive tests than they If you cant leave home without
had in the past. Self-conscious about checking out the morning news on TV,
repeating basic words and phrases youre not alone: Around 12.6 million
out loud? Not to worry; theres a people watched the three morning
school of linguistics that believes news programs in 2012. Since tuning
language learning begins with a into the talking heads wont help burn
silent period, when not a single calories, try getting your daily updates
word is spoken. It also helps to on the go. Find a podcast that provides
immerse yourself in the language international (rather than just local)
you want to learn by listening to news coverage, so you can get a clearer
podcasts and music in that language. picture of breaking events around the
world. Bonus: Listen to a newscast
Try Pimsleurs Basic French (CD during your morning walk and youll
or MP3), $25, amazon.com; Learn have plenty to chat about with your
Spanish Survival Guide by David colleagues by the time you get to work. 85% Less Fat than
Spencer (podcast), free, itunes.com; Peanut Butter.
Japanese for Dummies Audio Set (CD Download Global News from BBC
Only 100 Calories
or MP3), $17, barnesandnoble.com. World Service, free, itunes.com.
Per Serving.
No saturated fats or trans fats
All natural
LEARN AS YOU GO WORKOUT GMO free
Merge your interests and walking this month with our easy 4-week plan. Gluten free and dairy free
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Step it
FIT COMPETITION
SET A GOAL!
Aim to accumulate
75 minutes of running
or 150 minutes of
walking per week.
Walking vs. Running

If you have walkers insecurity or runners remorse, kick it to the curb by
deciding which is better for you. By STACEY COLINO
WALKING POINTS RUNNING REWARDS
NO GEAR All you need is a sturdy pair of sneakers or EXTRA TIME No secret here: You can burn the same
comfortable shoes to sneak in short bouts all day long. amount of calories in half the time as walking.
HEALTHY HEART Walking is associated with a reduced LESS HUNGER Running may suppress your appetite, says
risk of hypertension, high cholesterol and type 2 diabetes, preliminary research from the University of Wyoming.
PHOTOGRAPHY: CHEYENNE ELLIS (WALKING); KRISTIAN SEKULIC/GETTY IMAGES (RUNNING).

according to a study of 49,000 participants at the After completing 60 minutes of walking or running,
Lawrence Berkeley National Laboratory in Berkeley, CA. participants were invited to a buet. Te runners ate less
HAPPY DAYS A walking workout can boost your mood. due to an increase in an appetite-regulating hormone,
A study from the University of Innsbruck in Austria while the walkers had a bigger appetite, though more
found that 20 minutes of brisk walking had positive research is needed to conrm these early ndings.
eects on mood and psychological well-being. Te study MORE SMILES A runners high has been chocked up to
subjects had type 2 diabetes, but researchers believe the an endorphin release; a 2008 German study found that
results would translate to those without diabetes as well. running has an opioid-like eect in the brain.
BEST FOR exercise newbies or those who are considerably BEST FOR those with no heart or orthopedic issues.
overweight, says Fabio Comana, MS, director of However, easing into a running routine is always
continuing education for the National Academy of Sports advisable. Start by alternating four-minute bouts of
Medicine. Start by walking for 10 minutes four times a walking and jogging. Each week, add an additional
week, adding ve minutes every week. (Check with your minute of jogging and decrease walking by one minute
doctor before starting any exercise regimen.) until youre running from start to nish.
WHEN DECIDING whether to walk or run, let common sense (not ego) dictate. You
BOTTOM should choose the one you like and are capable of doing, says Tim Church, MD, of the
LINE Pennington Biomedical Research Center in Baton Rouge, LA. Ultimately, the key is to
walk or run regularlyfor the sake of your health, your mind and your waistline.
Read the tips at weightwatchers.com/healthyfeet to prevent walking and running injuries.

A D V E R T I S E M E N T
Walk to a Fiter 14!

TIS THE SEASON TO TRY A SMARTER
WORKOUT AND TURN YOUR
FITNESS RESOLUTIONS INTO REALITY
BY SAR AH ROB INSON
Its easy to love walking. Its simple, almost anyone

can do it, and it doesnt require a personal
trainer, gym membership, or instruction. And,
unlike running and jogging, walking is gentle on
your joints while still being an effective workout.
Perhaps its only drawback is that in order to
burn the calories needed to see results, walking
requires a signicant investment of time.
If your New Years resolutions include getting t

and healthy but your schedule is short on time,
try walking on the Bowex TreadClimber cardio
machine. It is a true walking game-changer. This
revolutionary technology combines the motions
e a so n s to tr y the TreadClimber
of a treadmill, a stepper, and an elliptical into one 5 R
G WOR KOUT
uid, low-impact motion. Studies, conducted by 1 A WALKIN orkout
Bowex, show that a moderate-paced walk on ctive & easy w
Its an effe
ed .
a TreadClimber burns an astonishing number of no gym requir ed
W IMPACT
Your joints ne
caloriesup to 3.5 times the calories burned on 2 LO
a treadmill.* Try it and you will see the Bowex a rest! p to 3 .5x
A L O R IE B URN Burn u
TreadClimber is the solution to turning your 3 C
other ca rdio machines.
the calories of ave
walking routine into an efcient, fat-burning, VING You h
cardio-driven, super workoutand all you need
4 SPACE SAorkout space.
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to do is WALK! E XCUSES Sn
ow days wont
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you from getting in a workou
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Get a $200 savings card when you request a

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Try the machine in your home for 6 weeks if you dont see
incredible results, well give you your money back, guaranteed!
*SOURCE: UNIVERSITY OF WISCONSIN (TC5, TREADMILL , 2011) & ADELPHI UNIVERSITY STUDY (STAIRCLIMBER , 2004). CALORIE BURN VARIES BY MODEL .
Step it
ANYTIME, ANYWHERE
Put down the remote!

Inspired by
Sochi? Score
a Perfect 10
with a prime-
time workout
of your own.
If your rst
reaction is to fast-
forward through
commercial breaks
while watching the
Olympic Winter
Games, its time
to channel your
energy into a new
habit, like a full-
body workout. Not
convinced? Lets do
the math: On average,
an hour of broadcast
programming has
14 minutes of
commercials. With our
ve, easy one-minute
exercises, you can get
in a full 30 minutes
just during the
commercials alone.
Whether you squeeze
in a few moves during
ILLUSTRATIONS: MAXIM SAVVA. WWW.WEIGHTWATCHERS.COM/BONUSMOVEJF14.

each break or tackle
several while watching YOUR TV GUIDE(LINES) HORIZONTAL
your favorite events, JOG
aim to rack up a half- Do each move for a full 60 seconds.
On hands and toes
hours worthve HAND HALF MINI PLANK with body in straight
days a week. WALK-OUT BICYCLE PULSES Support line and abs engaged,
Stand with Lie on back, Lying on back, yourself on bring right knee toward
feet hip-width. feet at on lift legs and toes and chest. Pause, return to
WANT MORE? Bend over, oor. Crunch bend knees forearms, start and repeat with
placing hands up, twisting to form a keeping body left. Alternate for
To access a bonus on oor. Walk to the right, 90-degree in a straight one minute.
move, scan here! hands out until and bring angle. Curl line and abs
body is in a V right knee to up, pausing at engaged. Hold
shape, then left elbow. top of crunch. for 30 seconds,
extend to a full Return to Perform 3 lower elbows
plank. Pause, start position; small pulses, to oor. Pause.
then walk switch sides on then return Repeat.
hands back. next crunch. to start.
DO THIS FIRST:
Get the free app for your EXPERT: Lisa Kinder, a Los Angeles-based personal trainer.
phone at http://gettag.mobi

Ofcial Snack Nut of
the U.S. Ski Team.
/BlueDiamondAlmonds
2014
0 BlBlue
e Dia
Diamond Growers. All rights reserved.
Step it
STAY HEALTHY
Show your
heart
some TLC
90%
of womenthat likely
means youhave at
least one risk factor for
heart disease, which
can lead to heart
attack or stroke.
Beat the odds by
making three surprising
(and surprisingly simple)
changes to your daily routine.
By ERIN QUINLAN
If youre overweight, over 40 and HELP YOUR HEART...

dont have many risk factors for
heart disease, consider yourself When you sleep
lucky. Heart disease is the number Blaring horns and sirens arent Grandner, PhD, a sleep
one cause of death in the United just annoying; they may hurt researcher at the University of
your heart even while youre Pennsylvania in Philadelphia.
States, a stat ever more startling when you
PHOTOGRAPHY: DAVID ARKY; PROP STYLING: ALLISON MURPHY.
asleep. In a preliminary study Tis is particularly troublesome

consider that up to 80 percent of cases are
presented at the 2013 American for adults over 40, who tend to
preventable. One of the most eective ways to
Toracic Society International have a harder time falling and
reduce risk is losing 5 to 10 percent of your body
Conference, people who lived staying asleepand may be
weight. If youre a woman, slimming down is
near a noisy highway were more sensitive to disruptions.
even more critical, since risk rises as you age:
more likely to develop aortic While you likely wont move
Waning estrogen can shift body fat to the belly
calcication, a precursor to from your noisy neighborhood,
area by increasing storage of abdominal fat or by
atherosclerosis (or hardening you can minimize the damage.
slowing its breakdown, impacting the function
and narrowing of the arteries). Purchase a fan or a white-noise
of the heart, liver and blood vessels. More proven
Nightly noise can take a toll on machine. Also consider hanging
heart helpers include exercising (ve days a week
the bodys stress system, which heavy drapes and laying down
for 30 minutes), limiting alcohol intake (one drink
is closely linked with heart area rugs or wall-to-wall carpet
for women or two drinks for men per day) and
function and may register noise to help absorb sound, or wear
laying o cigarettes. But weve found three more
as a threat, explains Michael A. soft earplugs to bed.
easy ways to protect your heart right now.

CRUSH
Step it
STAY HEALTHY
THE CAN!
Emergency room visits
tied to energy drink
HELP YOUR HEART... consumption increased
279% in adults over
When you drink age 40 since 2007.
Long marketed to teens, energy drinks
are now catching on with adults: Close
to 20 percent of women ages 25 to 45
consumed these beverages in 2013, up
from 14 percent in 2008, says market
research rm Packaged Facts. Empty
calories aside, this trend could prove
problematic for heart health. In a
preliminary review presented at a
2013 scientic meeting of the American
Heart Association (AHA), energy drinks
were found to signicantly raise blood
pressurea red ag for those well past
their 20s. As we get older, the bodys
ability to compensate for changes in
blood pressure weakens, making us more
prone to heart issues, says Sachin A.
Shah, PharmD, one of the studys lead
authors. Another downside to energy
drinks: Tey may prolong the time it
takes for electrical impulses to travel
through the lower chambers of the
heart, which can lead to life-threatening
arrhythmias. Experts arent sure if the
oending ingredient is caeine, other
stimulants like taurine or a combo of
these. To be safe, only buy energy drinks
that disclose caeine content; generally,
they vary between 142 and 260 mg
per 16-oz drink.
Cafeine cap Have no more than 400 mg per day, the

equivalent of two to four cups of brewed cofee.
When you eat TRANS FAT 411

You may have heard all the benets of eating a diet rich in sh,
The AHA recommends
but heres another reason why seafood is the new Cupid: In a recent Harvard
University study, people with the highest blood levels of omega-3 fatty
eating as little trans fat
acids were 35 percent less likely to die of cardiovascular disease, versus
as possible, and for good
those with the lowest omega-3 levels. In fact, subjects in the high-omega-3 reason: Research shows that
group lived 2.2 years longer. Hit the healthy target by eating two 4- to every 2 percent increase
6-ounce servings of oily sh, which is rich in omega-3s, weekly. Try wild in calories from trans fat
Alaskan salmon, freshwater coho salmon (U.S. farmed), wild Pacic intakethats about 3 g per
sardines and Atlantic mackerelthese varieties are all sustainably 1,500 calories (2 Tablespoons
harvested and low in toxic mercury, according to Seafood Watch, a margarine or 2.5 Tablespoons
nonprot program thats run by the Monterey Bay Aquarium in California. store-bought cake icing)
Of course, sh prep is important: Stick with baking and broiling, since amps up heart disease risk by
research shows frying sh can diminish heart-helping properties. a shocking 23 percent.

Step it
INSTANT RELIEF
GOT GERD?
Do what works:
Have small, frequent
meals, and opt for
fresh tomatoes over
cannedtheyre
less acidic.
You say heartburn...

We say reux. No matter what you call it, these six proven
strategies will alleviate painful symptoms. By NATALIE GINGERICH MACKENZIE
TRIED-AND-TRUE
If youve gained weight in recent years, you have CHEW GUM
more to worry about than finding clothes that fit: About Itll boost saliva
1 in 5 adults experiences gastroesophageal reflux disease production, which
(GERD) at least once a week. Extra weight is a major stops acid buildup.
contributorin fact, being overweight or obese doubles SOMETHING NEW
Go for sugarless
your odds of getting GERD. On the flip side, slimming down
Youll do more
can cut your risk: In a new Obesity study, 332 people were than cut calories:
PHOTOGRAPHY: BARRY YEE/GETTY IMAGES.
placed on a diet-and-exercise program and lost an average The gums sodium

of 29 pounds in six months. Subjects with GERD had a bicarbonate has
signicant drop in symptoms, including heartburn and nearly double the
acid-reducing
regurgitation, while 65 percent said goodbye to GERD efect of regular
altogether. Losing weight healthfully doesnt happen gum, according to
overnight, but you can take action now to calm heartburn a study in Annals of
symptoms. Standard advice still applies, but the surprising Otology, Rhinology
& Laryngology.
suggestions that follow can provide additional relief.

True stories of
real people (just like
you!) who harnessed
their weight-loss
powers. Now its
your turn.
HEALTH WONDER(FUL) HALF-IRONMAN

CRUSADER WOMAN Ed F.
Derick A. Melanie K. computer textile
health insurance executive, singer/actress, 35, designer, 53, 5'10"
55, 5'10" lost 39 pounds 5'5" lost 35 pounds lost 87 pounds
SUPERPOWER SUPERPOWER SUPERPOWER
Sticks to drinking water Ran 12 marathons Rides stationary bike
and skim milk (no more and a 37.2-mile while catching up with
soda and juice). ultra marathon. his sons at home.
Its time to run, not walk, toward
your brand new lifestarring a
condent, happier you.
Plug into your inner power strip with the help of these
three life-changing features:
Learn the secrets of readers
like you who traded their Kryptonite for weight-loss success.
Nix nonstop grazing
with this high-voltage hunger-management plan.

ILLUSTRATION: BOB ECKSTEIN.
Power up for success with these
short- and long-term solutions for your
condence conundrum.

True stories of
real people (just like
you!) who harnessed
their weight-loss
powers. Now its
your turn.
HEALTH WONDER(FUL) HALF-IRONMAN

CRUSADER WOMAN Ed F.
Derick A. Melanie K. computer textile
health insurance executive, singer/actress, 35, designer, 53, 5'10"
55, 5'10" lost 39 pounds 5'5" lost 35 pounds lost 87 pounds
SUPERPOWER SUPERPOWER SUPERPOWER
Sticks to drinking water Ran 12 marathons Rides stationary bike
and skim milk (no more and a 37.2-mile while catching up with
soda and juice). ultra marathon. his sons at home.
Derick Despite working in healthcare, Derick
didnt pay much attention to his own health until a close
friend died of a heart attack suddenly. The next day,
he signed up for WW At Work. I thought I could eat
whatever I wanted when I was obese, but it took a toll on
my body. I feel better now than I did in my 30s.
PROPELLING FORCE The weekly meetings changed his
outlook. He earned the respect of his peersand himself.
Melanie As a stage actress constantly cast as

the funny sidekick, Melanie felt sheer triumph when she
landed a role as the ingenue. That feeling vanished when
she couldnt squeeze into her costumes. So Melanie joined
the Program and made healthy changes immediately. She
did, however, have a few nonnegotiables: I ate cupcakes
and drank beerand I still reached my goal.
POWER SNACK A light tortilla with 1 tsp peanut butter
and a sliced banana, wrapped up like a mini-burrito!
Ed Diagnosed with high blood pressure, high

cholesterol and an irregular heartbeat, Ed decided to
take his doctors advice: This single dad to three boys cut
out fatty foods and sweets. After disappointing results, I
woke up one Saturday morning and said, This is it. And
I joined WW. Ed focused on eating sensible portions
and started walkingthen runningoutside. Now, he
plans on competing in a half-Ironman this spring.
NEW HORIZONS Ed sets goals that are physically
challenging. I know I can work towards them.
Kristen For ve years straight, Kristen half-

heartedly joined WW every Januaryand quit by
February. But this time around, she fully committedand,
not surprisingly, saw progress. The numbers on the scale
went down, and my condence soared. I used to be shy,
but now Im much more outgoing.
MAKEUP: JOY FENNELL; FASHION STYLING: JENNIFER FRENCH.
HEALTHY SIDEKICK Kristen rekindled her friendship with

dance-class pal turned weight-loss companion, Christina.
PHOTOGRAPHY: JESSICA ANTOLA; HAIR: GEORGE ORTIZ;
TAG TEAM Christina Once-slim Christina had gained

Kristen B. Christina L. 70 pounds after she stopped taking dance classes in her
special education substitute teacher, early 20s. She tried, and failed, to lose the weight on
teacher, 29, 5'7" 26, 5'5"
her own. That changed when she ran into her old friend
lost 103 pounds lost 70 pounds
Kristen at Zumba class. Seeing her inspired me to join. I
SUPERPOWER SUPERPOWER
immediately felt in control. Now, I am stronger than ever.
Borrows clothes Climbs 130 steps
from slim sisters each morningno X-RAY VISION During a plateau, she focused on how she
closet. escalator for her. was getting stronger and making better food choices.
To access their full stories (and see their before

photos), go to weightwatchers.com/powerplayers.

GET THE
TAKE
CHARGE
of HUNGERHungryagain? Give persistent pangs
the heave-hoand make this
the year you manage every mouthful.
Of all the battles you wage daily, the war with hunger may
be the most challenging when youre trying to lose weight, since
the concept of hunger can be a murky one. In fact, a growing body
of science reveals two types that you need to contend with: one
thats triggered by physical need, and another thats set o by the
reward center of the brain. You probably dont give much thought
to which type of hunger youre experiencingand, if you do, its
likely not until after youve nished that bag of cheese twists.
However, given that youre likely to make 200-plus decisions
about what and when to eat on any given day, the hunger-busting
techniques that follow can help you make better choices. PHOTOGRAPHY: YAY IMAGES.

SHOULD I GO FOR
A BALL OF STRING
INSTEAD OF THAT FISH?
Maybe. In new research from California Polytechnic State
University in San Luis Obispo, subjects ate fewer calories from
a bufet after exercising moderately for 60 minutes or more,
versus resting for the same amount of time. Exercise may
reduce brain activity in regions that regulate food intake,
decreasing motivation to eat, says lead author Todd
Hagobian, PhD. But more research is needed, since
other studies show that eating after working
out may stimulate hunger.
GET THE
FIRST, A FEW WORDS

AFTER NOT
ABOUT HUNGER.
EATING RETHINK
FOR SIX YOUR PLATE
Youre likely most
familiar with the
HOURS, YOU
homeostatic type,
CHEW YOUR Its not only when you eat but also what you put
on your plate that can help prevent hunger
the physical need to
HUSBANDS attacks. In fact, if you nd youre hungry too
eat. When you dont
HEAD OFF often, you may want to load up on foods high in
have food at regular
WHEN HE resistant starches, or bers that slow the
digestive process. Beans and legumes are lling
intervals during the
ASKS WHATS and help suppress the hunger hormone ghrelin
day, hunger signals
FOR DINNER. for a longer period. In a new Swedish study,
are set o: Your blood subjects eating resistant starches with dinner
MANAGE IT
sugar levels uctuate, were less hungry over the next two meals.
Refueling your food tank
as do levels of certain often will help prevent that
gnawing feeling in your
hormones, causing bellyand the short temper
symptoms such as
YOU SEE A TV COMMERCIAL
that may accompany it.
Your body needs food
irritability and fatigue. 24/7 to keep homeostatic FOR CHOCOLATE-CHIP
COOKIESAND YOUVE JUST
Then theres hedonic hunger at bay, explains
Lowe. Tis doesnt mean
hunger, the desire to you should graze all day; GOTTA HAVE ONE.
eat fatty, sugary foods grazing can backre
because youre less likely MANAGE IT
for pleasurenot for to know when youre truly Chocolate and salty snacks are the two foods people crave
energy. Tis type hungry. Rather, aim for most often. Just glancing at, or smelling, these treats can
a constant supply of food stimulate your appetitelighting up the pleasure centers
of hunger may be in your stomachhave of your brain and resulting in hedonic hunger. Dened
triggered when you a meal or a snack every as an intense desire to eat, these cravings dier from
three to ve hours. Heres physical hunger because by nature they are eeting. Our
see mouth-watering
why: Within three hours environment provides a never-ending stream of cues to
food in a commercial. of eating, the stomach will trigger the desire for pleasurable eating, notes Edward
empty half its contents. Abramson, PhD, professor emeritus of psychology at the
A relatively recent
(Te full supply is gone California State University in Long Beach.
concept, hedonic within ve hours.) Te best way to escape hedonic hunger is to limit
If your hunger is based exposure to food and food cues that give rise to it, says
hunger came out
on physical need, curb Lowe. Also getting more shut-eye can decrease the
of research by WW the rumblings with whole impact of hedonic-related cravings. In a new, small
grains and proteinsay, a study in the journal Obesity, sleep-deprived subjects
scientic advisor
handful of wheat crackers purchased bigger portions of higher-calorie food for
Michael Lowe, PhD, and a wedge of cheesea breakfast at a mock supermarket than when they were
combination shown to be well-rested. In another study in Te American Journal of
and his colleagues at
satiating. (You can divvy Clinical Nutrition, people who had slept for just four hours
Drexel University in up your daily allotment of had more of their brains reward center light up while
calories or PointsPlus values looking at images of food (including doughuts and pizza)
Philadelphia. Luckily, any way you choose.) than those who had slept for a full night.
weve come up Bonus: Its much easier to Beyond that, experts are still searching for clues on
keep track of your intake other ways to cope with cravings. One new preliminary
with three solutions to when you eat this way study of adolescents in the International Journal of Obesity
put hunger to rest. instead of grazing all day. shows that simply thinking about the long-term benets

(such as good health) of not eating a particular food
could help curb cravings. When study participants did
this, brain regions associated with self-regulation lit up.
However, other research suggests that giving in to an
urgeat least a littlemay shut it down. In a new study
in Food Quality and Preference, scientists found that having
just a couple bites of chocolate, potato chips or apple pie
satised cravings just as well as a larger portion. HMM
TASTY, BUT
WORTH IT?
YOU HAD A FIGHT WITH YOUR
PARTNER, SO YOU WANT A SLICE
OF CAKE. OR TWO. OR.
MANAGE IT
Next time you feel hungry, dont immediately open the
refrigerator. Hunger is often a signal that you need
somethingbut that something is not always food, says
Sandra Haber, PhD, a psychologist specializing in
emotional eating in New York City. Eating can be used to
ll an emotional void, to ease depression or to calm
anxiety. Or it may be related to old wounds that still haunt
you. To make sure youre actually hungry, pause and ask
yourself: Do I need to eat or do I simply want to eat?
And dont buy foods that push your hunger buttons.
Recent research shows that you may be resilient when
you pass up the morning doughnuts at work, but youll
have less resolve when it comes to refusing
chips and guacamole later in the day.
EMOTIONAL
OVERLOAD
When it comes to hunger, your stomach
PHOTOGRAPHY: YAY IMAGES (CAT); GETTY IMAGES (BIRD).
doesnt always drive the bussometimes

you seek out food because of how you feel.
A wide range of feelings can spur
emotional eating. For example, a lack of
stimulation (read: boredom) can lead to
grazing. If you tend to give in to emotional
eating, have just a little bit and set aside
any guilt. Research shows that feelings
of remorse can make sugary foods
taste sweetermaking emotional
eating a potentially self-reinforcing habit.
GET THE
SIT TALL,
rather than
leaning back REST AN ARM ON
or hunching AN EMPTY CHAIR.
forward. None available? Use
armrestsnot your lap.
PLACE A HAND ON
THE TABLE.
This is a more open
position than putting
it in your lap.
PUT DOWN
YOUR MUG.
Clutching it creates
a barrier that could
signal youre feeling
uncomfortable.
TIP
Bold colors, like
DESIGN: JEN EVERETT; FASHION STYLING: JENNIFER FRENCH.
red, make a lasting

HAIR & MAKEUP: SUZANNE KATZ; PROP STYLING & SET
impact. Wear them!

What hidden message is your body sending to others? We uncover
the factsand supply proven strategies you can try right now.
By KAREN ASP PHOTOGRAPHY By CHRIS FANNING
SHORT-TERM Though you

may not think much about
the way you carry yourself
throughout the day, studies from
Columbia University, Harvard
and the University of California,
Its 2014time to up your game in Berkeley, all suggest the way
you position your body while
terms of weight-loss, tness and sitting and standing may boost
health. The end-goal: To feel more condenceand bust stress.
How? Opt for open and expansive
condent with yourself and how high-power postures, which
others view you. Te number-one way to may actually help to increase
hit that target is to improve your posture so testosterone and decrease
cortisol (stress hormone) levels.
you can stand taller and command attention, LONG-TERM Consider toning
whether youre asking for a raise at work or your tummy, since doing so
helps you carry your body in an
telling your kids to clean their rooms. While aligned manner, which translates
this sounds like an ambitious undertaking, to better posture. The end result:
you dont have to wait ve monthsor even You look leaner. This is important
because if you look better, youll
ve minutesto see results. In fact, weve likely feel better. When subjects
got ideas based on the latest research about in a European Journal of Social
Psychology study were asked to
body language that can change the way
write about their best or worst
others view you right now, as well as long- qualities, those doing so while
term solutions for strengthening your bodys sitting up straight conveyed
more self-condence, versus
power center (a.k.a. the core). So get ready those who slouched.
to show the world you mean business as you
slim down and achieve one (or many!) of
GET S
your get-healthy goals this year. TA RTED

get the
a fast
(15-minute)
worKout Want to feel better about yourself in the years ahead? Try this series of
posture-perfecting moves at least three times a week.
1 ReaChiNg ROLL baCk

1. sit on mat with knees bent, feet at on oor, and squeeze a
rolled towel between knees. 2. place hands around backs of
thighs and widen elbows, checking that shoulders are back and
down. 3. engaging core, roll back toward oor until arms are
almost straight (pictured). Hold for 3 counts. exhale and roll
back to start. repeat 5 times.
2
the huNdRed 1. lie on mat with legs at a 45-degree angle, feet at
against wall. extend arms. 2. lift head and shoulders of mat, pumping
arms up and down quickly as you inhale for 5 counts and exhale for
5 counts (pictured). continue for 100 counts, or as close as you can get.
3 bOdy-baLL baLaNCe 1. sit on mat, feet on

oor and knees toward chest, arms under thighs. 2.
rock back so tailbone touches mat and feet are just
of ground (balance position); roll back so shoulder
blades touch mat (pictured). roll up to balance
position. repeat 15 times.
4
ONe-Leg StRetCh
1. lie on mat with legs in air and knees bent. lift head and
shoulders of mat; pull right knee into chest while extending
left leg, with toes pointed, at a 45-degree angle to the oor.
2. Keeping head and shoulders of mat, switch legs to bring
left in and extend right (pictured). Switch legs 10 times.
expert: brooke Siler, owner of re:ab pilates studio in new york city.
70 January/February 2014 Weight Watchers Magazine

WEIGHT WATCHERS on foods and beverages is the registered trademark of WW Foods, LLC. WEIGHT WATCHERS for services and PointsPlus are the registered trademarks of Weight Watchers International, Inc. Trademarks are used under license
by H.J. Heinz Company, L.P. 2013 H.J. Heinz Company, L.P 2013 Weight Watchers International, Inc. All rights reserved.
MAKE YOUR NEXT MEAL A WEIGHT WATCHERS SMART ONES

We get it even when youre working hard to stay
on track, setbacks happen. Sometimes its good to wipe
the slate clean and move on. Smart Ones can help,
with delicious options for morning, noon and night,
all clearly marked with PointsPlus values. Join the
Clean Slate conversation at cleanyourslate.com.
Give yourself a clean slate.

Cook it up
Q: When is a cheese grater not a cheese grater?
A: Any timenow that you have 5 new ways to
put this classic kitchen tool to good use.
For starters, use your go-to grater to zest any

citrus fruit. Tis will deliver a avor punch to
entres and desserts. To grate like a pro, gently
slide fruit over holes, rotating constantly just
until the colored portion of the peel is removed.
Turn the page for more grate ideas.
RIGHT SIDE!
Instead of
pulverizing citrus skin,
small stamped holes create
ne shards of avorful zest
without the bitter white
WRONG SIDE! pith underneath.
(Clean up is a
PHOTOGRAPHY: RICHARD ROSS/GETTY IMAGES.
These pinhole-size
bumps are intended for breeze, too.)
ne grating, but its easy to
nick your nger
and then theres the
challenge of keeping
the bumps clean.

Cook it
THATS CLEVER
HOLE TRUTH
Use two sides of your grater to get creative in the kitchen.
BALD
BEAUTY
Five tasty ideas for
using citrus without
the skin:
1
SIDE 1: SMALL HOLES
LEMONGRASS Instead of mincing BREAD Grate frozen sliced whole wheat,
a tough, brous stalk, freeze until rm (about seedless rye or multigrain crusty bread for
1 hour) then grate into ne shards. instant fresh crumbs. Stick a halved lime in
a chicken and roast.
2
Juice a lemon and use in
place of vinegar in
a salad dressing.
PHOTOGRAPHY: CON POULOS (LINGUINE); FOOD STYLING: CHRISTINE ALBANO; PROP STYLING: PAIGE HICKS; RECIPES: MAUREEN LUCHEJKO. JEFF HARRIS (STILL LIFES).
SIDE 2: LARGE HOLES
Slice a lemon, lime or
orange to cover sh
GINGER Protect your knuckles by piercing CHOCOLATE Freeze the grater rst to before roasting.
4
a knob of ginger with a fork before grating. prevent chocolate from melting.
Section an orange and

toss into sauts or stir-
fries just before serving.
5
Cut a slice of lemon,
lime or orange and use
as a drink garnish.
PASTA
PARTNER
Bypass the Parmesan
and just before serving, Linguine with orange, capers
grate orange, lemon
or lime zest over pasta
and walnuts
PREP 10 MIN COOK 20 MIN SERVES 4
to infuse the dish with
a blast of aromatic 6 oz whole wheat linguine 3 Tbsp walnuts, toasted
citrus oils. 1 Tbsp olive oil and chopped
3 garlic cloves, thinly sliced 2 Tbsp grated orange zest
tsp red pepper akes 3 Tbsp orange juice
c chopped fresh at-leaf 2 Tbsp capers, rinsed and
parsley drained
1 Cook linguine according to package directions, omitting salt if desired.
Drain, reserving c cooking water.
2 Meanwhile, heat oil in large nonstick skillet over medium-low heat.
Add garlic and pepper akes; cook, stirring constantly, until garlic is
golden, 2 minutes. Stir in parsley, walnuts, orange zest and juice and
capers. Add pasta and reserved cooking water; toss to coat well.
PER SERVING: (1 CUP) 229 cal, 8 g total fat, 1 g sat fat, 0 g trans fat, 0 mg chol, 328 mg
sod, 36 g total carb, 3 g sugar, 4 g b, 8 g prot, 41 mg calc. PointsPlus value: 6
76
WEIGHT WATCHERS on foods and beverages is the registered trademark of WW Foods, LLC. WEIGHT WATCHERS for services and PointsPlus are the registered trademarks of Weight Watchers International, Inc. Trademarks are used under license
by H.J. Heinz Company, L.P. 2013 H.J. Heinz Company, L.P 2013 Weight Watchers International, Inc. All rights reserved.
MAKE YOUR NEXT MEAL A WEIGHT WATCHERS SMART ONES

We get it even when youre working hard to stay
on track, setbacks happen. Sometimes its good to wipe
the slate clean and move on. Smart Ones can help,
with delicious options for morning, noon and night,
all clearly marked with PointsPlus values. Join the
Clean Slate conversation at cleanyourslate.com.
Give yourself a clean slate.

Cook it
SINGLE SCENE
*
BRUNCH-
Rise and WORTHY
dish
dine!
If your morning
meal is on
autopilot, well
dig you out of the
(doughnut) hole
with seven solo
breakfast and
beverage ideas.
Asparagus
frittata
with caviar
PREP 10 MIN COOK 10 MIN SERVES 1
6 Tbsp egg substitute

2 tsp minced fresh dill
or parsley
tsp kosher salt
Pinch cayenne
1 tsp extra-virgin olive oil
4 asparagus spears,
trimmed and cut into
-inch pieces
2 Tbsp minced shallot
1 Tbsp fat-free sour cream
1 tsp black caviar
1 Mix egg substitute, dill, salt

and cayenne in small bowl.
2 Heat oil in 8-inch nonstick
skillet over medium heat. Add
asparagus and shallot; cook,
stirring often, until vegetables
are softened, 3 minutes. Add
ME, MYSELF AND EGG
egg mixture. Reduce heat to Grab an egg (the perfectly preportioned food for one), add last
low and cook, covered, until nights leftovers, and whip up more single-serve breakfasts!
bottom of frittata is rm, 56
minutes. Top with sour cream TAKE Pot roast TAKE Cooked rice TAKE Roasted veggies
and caviar. MAKE Breakfast hash MAKE Morning rice bowl MAKE Egg & veggie wrap
PER SERVING (1 frittata): 145 cal, 7 g Reheat beef with Zap brown rice; top with Zap veggies. Spoon onto
total fat, 2 g sat fat, 0 g trans fat, 36
sauted diced onion fried egg and jarred fat- large fat-free tortilla; top
PHOTOGRAPHY: IAIN BAGWELL.
mg chol, 574 mg sod, 9 g total carb,

4 g sugar, 2 g b, 13 g prot, 209 mg and potato; top with free medium-hot salsa with scrambled egg and
calc. PointsPlus value: 4
FYI You can substitute caviar with 2 soft-cooked egg. or hot pepper sauce. roll up.
teaspoons rinsed and drained capers.

ADVERTISEMENT Cook it
Beat the SINGLE SCENE
Winter Blues
If the long winter has you feeling like youre in MUG SHOTS
a bit of a rut, try these tips for a happier, For a mere 3 PointsPlus values or less,
healthier New Year. skip the caf line and x one of these
avorful sips in your own kitchen.
Do something
special for you! GRAPEFRUIT WARMER
Mix juice of red grapefruit, 2 Tbsp water, tsp
Carve out some quiet time and take a milk bath (add a honey and pinch allspice in mug. Microwave on High
cup of milk to running bath water) its a simple way to until boiling, 1 min. Per serving ( cup) PointsPlus value: 1
rejuvenate dry winter skin. Or schedule a massage, which
can help decrease stress hormones. You can also brighten
any day by bringing home a bouquet of fresh-cut owers!
HAZELNUT MOCHA LATTE
Whisk c hot brewed cofee and 1 tsp hazelnut
and chocolate spread in mug. Top with c steamed
fat-free milk. Per serving (1 cup) PointsPlus value: 2
Curb the carbs. CHAI SPICED CIDER
Its no secret that we crave carbohydrate-rich comfort
foods in winter. But its important to balance your diet Bring 1 c apple cider to boil
with protein. Since protein doesnt spike sugar levels, in pan. Pour into mug. Add
eating low-carb foods that are also high in protein can 1 chai tea bag and steep
leave you feeling more satised and less irritable. 4 min. Discard bag and MILK THIS!
add 3 thin apple slices. Turns out fat-free
PER SERVING (1 cup) (verus whole) milk is
PointsPlus value: 3 the easiest to froth and
Discover makes the largest foam
bubbles for steamed milk.
seasonal produce. Soy and almond milk
also reap a light and
Surprise and excite your taste buds by trying unexpected airy foam.
foods that are in their peak season. Winter produce
like kale, beets, kiwi and blood oranges add great new
tastes and important nutrients to your meals and snacks.
Make variety the spice of winter.

Healthy snacking doesnt have to sacrice taste.
Frigo Cheese Heads snack cheese can help you
beat the blues with our delicious Light and Reduced Fat
varieties. Pick a different avor every week!
TRY NEW
PEPPER
JACK!
PHOTOGRAPHY: JOHNER.
2014 Saputo Cheese USA Inc. All rights reserved. Frigo, Cheese Heads, Swirls and all related indicia are registered 82 JANUARY/FEBRUARY 2014 Weight Watchers Magazine
trademarks used by Saputo Cheese USA Inc.
2014 Saputo Cheese USA Inc. All rights reserved. Frigo, Cheese Heads, Swirls and all related indicia are registered trademarks used by Saputo Cheese USA Inc. *Per serving
Cook it
Snack happy
No
yolk!
A little lift
Whether youre working out
or multitasking like mad, these DEVILISH EGG
protein-packed snack options Cut 1 hard-cooked egg
in half; remove yolk. Fill
will keep you going...and going. halves evenly with 2 Tbsp
hummus. Serve sprinkled
with pinch smoked
paprika. (1 lled egg)
PointsPlus value: 2
BANANA PANINO
Cut 1 (1-oz) slice high-
ber bread in half; spread
Filling evenly with Tbsp
mini-meal
chocolate and hazelnut
spread. Top one
piece bread with c sliced
banana and remaining
bread. Cook in CHERRY-NUT BALLS
panini maker 3 min.
CUP OF QUICHE (1 panino)
Mix c high-protein
crunch cereal, Tbsp
PointsPlus value: 4
Mix c egg substitute, almond butter and 1 tsp
plain mini-bagel, torn into chopped dried cherries;
Tote-and-go shape into 2 balls. Roll
bits, 1 Tbsp fat-free milk, treat
2 tsp fat-free cream balls in Tbsp chopped
cheese, oz chopped pistachios. (2 balls)
lean ham and 1 tsp PointsPlus value: 5
chopped chives in 12-oz
microwavable cup. Zap on
High 11 min. (1 quiche)
PointsPlus value: 3
say when
Theres conicting
PHoTogRaPHy: Con PouloS. WWW.WeigHTWaTCHeRS.CoM/bonuSSnaCkjF14.

information as to
whether you should eat
rst or wait until after
your workout to refuel.
Our advice: Consume
a protein-rich snack an
hour before your sweat
session so that your
want mOre?
PRO POPCORN
body has time to digest Mix c air-popped popcorn,
the food and supply Scan here for a c dry roasted edamame,
you with energy. bonus snack idea. 1 diced dried apricot half and
(Youll also be less 1 tsp toasted sesame seeds.
(about cup)
likely to get stomach
PointsPlus value: 4
cramps.) Protein
bonus: It can help
PHOTOGRAPHY:
repair muscles after a

strenuous workout. Do ThIS fIrST:
Get the free app for your
phone at http://gettag.mobi
84 januarY/februarY 2014 Weight Watchers Magazine

Pesto Parmesan
Potato Stackers
Just 93 calories per serving,
fresh, gluten free
Just because it
looks sinful
doesnt mean it is.
Discover potato side dishes that go with your healthy lifestyle
and take 30 minutes or less. potatogoodness.com
2014 United States Potato Board. All rights reserved.
Cook it
HOT POTS
Slow
and tell
Are your slow-
cooker creations
often a mushy,
tasteless letdown?
No need to resort
to higher-calorie
ingredients as the
fix. Instead, set your Bold
play for a
Crock-Pot ablaze with game-day
these flavor savers. fte
STAND-UP SEASONINGS Pulled pork and

To add oomph to your crock creation, use these cabbage sandwiches
seasoningsthey can take the heat for hours: PREP 20 MIN SLOW-COOK 6 HR SERVES 4
1 c thinly sliced tsp hot paprika

END RESULT USES green cabbage (preferably
1 red onions, thinly smoked)
Add deep, rich Bolognese sliced tsp chili powder
avor with sauce, beef or c cider vinegar tsp ground cumin
Anchovies barely a trace of pork stews c ketchup tsp salt
PHOTOGRAPHY: CON POULOS (SANDWICH); GETTY IMAGES/ISTOCK PHOTO (STILL LIFES).

c packed brown 1 (1-lb) trimmed
shy taste sugar pork tenderloin
2 Tbsp water 4 (3-oz) whole
RECIPE: WEIGHT WATCHERS ONE POT COOKBOOK, 2012, JOHN WILEY & SONS.
1 Tbsp tomato wheat rolls, split
Turns sweet Chicken paste and warmed
and mellow cacciatore or
Garlic 1 Combine 1 c cabbage, 1 sliced onion, vinegar,
after long, slow minestrone
ketchup, brown sugar, water and tomato paste
cooking in 5- or 6-quart slow cooker.
2 Combine paprika, chili powder, cumin and salt
on sheet of wax paper. Rub seasonings all over
Performs under Pot roast, pork. Place in slow cooker. Cover and cook until
Mustard pressure with lamb or beef pork is fork-tender, 68 hours on low. Transfer to
large cutting board.
almost any meat stews
3 When cool enough to handle, coarsely shred
pork with two forks; stir back into sauce in slow
cooker. Spoon c pork mixture onto bottom
Lose their harsh, Chili con half of each roll; top evenly with remaining c
bitter avor carne, chicken cabbage and sliced onion. Cover with tops of
Strong spices* when cooked or vegetable
rolls and serve at once.
PER SERVING (1 sandwich): 339 cal, 4 g total fat, 1 g sat fat,
over time curries 0 g trans fat, 62 mg chol, 667 mg sod, 48 g carb, 18 g sugar,
3 g b, 27 g prot, 38 mg calc. PointsPlus value: 8
*Chili powder, cayenne, smoked paprika, cinnamon and cumin
For bonus recipe, see p. 120.

Cook
Shakeitit
MOOD
YUCK TO
OF YUM
THE MONTH
Flower power
Not a cauliower fan? We solve this powerhouse cruciferous three
biggest issues: bland taste, pasty textureand oh, that smell!
Its no wonder cauliower,

typically hiding under a blanket of SHOP TIP
cheese sauce, has an image problem.
Truth is, cauliower takes a bit of
Press the bottom of
know-how to cook. But deliciously IKI]TQW_MZPMIL
sweet cauliower is easy if you heed Too soft? Its past
these rules of thumb: Q\[XZQUM
1 SNIFF IT OUT
The smell of cooked cauliower is a common
complaint. One major culprit: The veggie can
Green
lose its optimal freshness long before its pufy
curds discolor. So snif a head deeply when
selecting at the supermarket; if theres an of-
Romanesco
putting odor, it doesnt bode well for cooking.
Better yet, break of a tiny oret and taste it.
The avor should be nutty and mild with a
pleasing crumbly crunch.
2 FLAVOR CANT WAIT

The secret to great-tasting c-ower: The fresher Orange
the head, the sweeter the avor, so chill this
veggie unwashed (moisture speeds decay) in
the vegetable crisper 3 to 5 daysafter that, any
subtle sweetness will be history.
TIP Rinse cauliower in a colander after
cutting it. That will allow you to remove any
grit between its many nooks and crannies.
White
3 MAKE IT NEAR THE STOVE

It takes only seconds for cooked cauliower
to turn from lusciously tender to a mushy
mess. So unless you intend to mash it, this
PHOTOGRAPHY: CON POULOS.
veggie requires frequent checking throughout

its cooking time by using a fork or the tip of
a knife. Other good ideas: Roast, zap in the
microwave or steam cauliower instead of
boiling, so it wont turn watery.
TIP Cauliower orets cook more quickly than
their stems, so cut a shallow X in the stem end
to ensure even cooking.

WEIGHT WATCHERS on foods and beverages is the registered trademark of WW Foods, LLC. WEIGHT WATCHERS for services and PointsPlus are the registered trademarks of Weight Watchers International, Inc. Trademarks are used under license by H.J. Heinz
Company, L.P. 2013 H.J. Heinz Company, L.P 2013 Weight Watchers International, Inc. All rights reserved.
START THE DAY WITH A CLEAN SLATE FROM WEIGHT WATCHERS SMART ONES
We get it even when youre working hard to stay on track, setbacks happen. Sometimes
its good to wipe the slate clean and move on. Smart Ones can help, with delicious
options like our Apples & Cinnamon Oatmeal, with steel cut oats and real fruit and a
PointsPlus value of 4. Join the Clean Slate conversation at cleanyourslate.com.
SAVE $4.00
at eatyourbest.com/wwmag Give yourself a clean slate.
ADVE RTISE ME NT
FILL YOUR
NEW YEAR
WITH FLAVOR
Cauliower steaks
with olive relish
PREP 10 MIN COOK/ROAST 25 MIN SERVES 4
1 large head cauliower
tsp salt
3 clementines, peeled and chopped
8 oil-cured black olives,
pitted and chopped 5I[PKW_MZIVL
1 Tbsp grated lemon zest
2 Tbsp lemon juice
ILLQ\\W[W]X[
1 shallot, minced WZ[\M_[QV[\MIL
2 Tbsp chopped fresh parsley WNPMI^aKZMIU
2 tsp extra-virgin olive oil
Pinch red pepper akes 7Z[]J[\Q\]\MIV
1 Preheat oven to 400F. Place cauliower, MY]ITIUW]V\WN
core side down, on cutting board. Starting KI]TQW_MZWZM\[
in middle of head, with large knife, cut
4 (-inch-thick) slices. Trim stems, if NWZ[X]L[QVaW]Z
necessary. Cut remaining cauliower NI^WZQ\MUI[PML
into orets and reserve for another use.
Sprinkle cauliower evenly with salt; lightly
XW\I\WZMKQXM
spray with olive oil spray. It also pairs
2 Spray large ovenproof skillet with olive JMI]\QN]TTa_Q\P
oil spray and set over medium-high heat.
Add cauliower and cook until browned,
XIZ[VQX[IVL
45 minutes per side. Transfer skillet to JIKWV I[QVW]Z
oven and roast until cauliower is tender, ]T\ZIKZMIUa[QLM
about 15 minutes.
3 Relish: Meanwhile, mix clementines,
LQ[PX
olives, lemon zest and juice, shallot,
parsley, oil and pepper akes in small
bowl. Transfer cauliower to platter and
top with relish.
PER SERVING: (1 cauliower steak with cup
relish) 98 cal, 4 g total fat, 1 g sat fat, 0 g trans fat,
0 mg chol, 251 mg sod, 16 g total carb, 8 g sugar,
4 g b, 4 g prot, 63 mg calc. PointsPlus value: 3
For great tasting, low-calorie,
healthy recipes visit
WEIGHTWATCHERS.COM/KIKKOMAN
beginning January 1, 2014 92 JANUARY/FEBRUARY 2014 Weight Watchers Magazine
BRING OUT THE FLAVOR
WITH KIKKOMAN.
Reduce sodium by up to half
without sacricing taste*
Spicy Pineapple, Kale and Shrimp Stir Fry (Makes 4 Servings)
Ingredients: Directions:
1 can (20 ounces) pineapple chunks, drained Measure cup pineapple juice and reserve. Combine remaining juice
and juice reserved and enough water to make 1 cups. Prepare rice according to package
directions using juice-water mixture.
2 cups brown rice, uncooked
Heat 1 tablespoon oil in large skillet or wok over medium high heat.
3 tablespoons vegetable oil, divided Add kale and cook until wilted, about 3 minutes; reserve.
6 cups (about 5 ounces) kale, washed and Add 1 tablespoon oil and saut pineapple until edges begin
cut into bite-sized pieces to brown, about 3 minutes; reserve with kale.
Combine reserved cup pineapple juice, stir-fry sauce, soy
cup KIKKOMAN Stir-Fry Sauce sauce and Sriracha in a small bowl. Add remaining 1 tablespoon
cup KIKKOMAN Less Sodium Soy Sauce oil and stir-fry shrimp until no longer pink, about 5 minutes.
Add sauce mixture, reserved kale and pineapple to shrimp.
2 teaspoons KIKKOMAN Sriracha
Continue to cook an additional 3 minutes or until sauce
1 pound large shrimp, peeled and deveined begins to boil. Serve over rice.
Find more satisfying,

low-sodium recipes and coupons at
kikkomanusa.com/healthyoptions
*Using soy sauce instead of table salt while cooking can reduce sodium content by 3350%
KREMER S, MOJET J, SHIMOJO R. SALT REDUCTION IN FOODS USING NATURALLY BREWED SOY SAUCE. J FOOD SCIENCE, 74:6, S255-262, 2009.
KIKKOMAN is a registered trademark of KIKKOMAN CORPORATION, Japan. 2014 KIKKOMAN SALES USA, INC.
Cook it
POP OF FLAVOR
Sauce
is boss
Buh-bye, bland! Our
pan-tastic sauce will crank
up the avor of any dish.
Have you ever asked, Can I make a
great sauce without butter or cream?
Absolutely, if your sauce relies on
boldly avored ingredients instead of
the usual high-fat culprits.
Olive oil over butter. Opt for fruity
extra-virgin oil for maximum taste (you
need only a bit to reap the avor).
Red instead of yellow onion. Sweet onion PREP 10 MIN COOK 15 MIN SERVES 4
delivers rich, carmelized avor when 1tsp extra-virgin olive oil
cookedwithout the need for sugar. 1small red onion, diced
Fat-free half-and-half for heavy cream. It 2 garlic cloves, nely chopped
oers the same luscious mouth feel for a c low-sodium chicken broth
1(12 oz) jar roasted red and yellow peppers,
fraction of the calories. drained and diced
tsp red pepper akes
c fat-free half-and-half
2 Tbsp chopped fresh parsley
Heat oil in nonstick saucepan over medium heat. Add
SAUCY SECRET onion and garlic; cook, stirring, until softened, 4 minutes.
Add broth, roasted pepper and pepper akes; gently
boil, stirring occasionally, until reduced by one-third, 10
Boiling, called reduction, is the key for minutes. Stir in half-and-half and parsley; cook 1 minute.
thick, luscious sauce. A few how-tos: PER SERVING ( CUP): 54 cal, 2 g total fat, 0 g sat fat, 0 g trans fat,
Uncover the pan. Otherwise steam gets 1 mg chol, 216 mg sod, 8 g total carb, 4 g sugar, 1 g b, 2 g prot, 31 mg
calc. PointsPlus value: 1 PHOTOGRAPHY: CON POULOS (SAUCE); JEFF HARRIS (NOTEBOOK).
trapped inside and it takes longer to reduce.
FYI If you like, add these stir-ins to the sauce just
Stay close by. Once reduced, the sauce before serving: 2 teaspoons chopped drained capers or
can cook quickly. Lower the heat and cook at 1 moist-packed sun-dried tomato, nely chopped.
a steady boil, stirring often to avoid burning.
YUM! TOP THESE FOODS WITH OUR ZESTY SAUCE.

1 (5 oz) sauted 1 (5 oz) broiled 1 (3 oz) cooked 1 c cooked 1 baked
smoked bone-in boneless, skinless frozen vegetarian Japanese medium-size
pork chop chicken breast burger (Boca) eggplant potato
PointsPlus value: 7 PointsPlus value: 6 PointsPlus value: 3 PointsPlus value: 2 PointsPlus value: 5
PointsPlus value per serving with cup sauce.

Cook it
READ IT & EAT
White nights
Yogurt for dinner? Why not! Whether you
love regular or Greek, heres how to add
some tang to your next meal.
YOGURT DOS
From dips to desserts and our
tasty main dish (p. 98), this GREEK
nutrient-packed dairy dynamo TO ME
While Greek yogurt can
can work wondersif you use be pricey, it also has about
it properly. twice the amount of protein
as regular yogurt. Try Greek
yogurt instead of butter in a
FOLD (dont stir) yogurt into root veggie mash, or swap
other ingredients. Overmixing the same amount for oil
yogurt will cause dips and in pork, sh or chicken
uncooked sauces to thin. marinades.
WATCH THE HEAT

Never add yogurt directly
to a boiling or extremely
hot mixture. Heating yogurt
over 120F destroys its
benecial bacteria and
will make the dish curdle.
Instead, stir a few
tablespoons of the hot
food into the yogurt,
warming it gradually.
Then stir the heated
yogurt into the
remaining hot food.
AVOID using aluminum
when storing or cooking
with yogurt. The acid in
yogurt reacts with aluminum PLAIN STORY
and can spoil the taste of the When it comes to PointsPlus values, not all
varieties of Greek yogurt are alike. Heres
food, or ruin the pan. how the numbers stack up per half cup.
PointsPlus value: 3
Want more tasty Plain Greek yogurt

recipes? Look for
Weight Watchers Plain low-fat Greek yogurt PointsPlus value: 2
What to Cook Now
(St. Martins Press), Plain fat-free Greek yogurt PointsPlus value: 1
available online
and at retailers
nationwide.
WINNER!

Cook it
READ IT & EAT
Indian chicken
with cucumber-
mango sauce
PREP 15 MIN COOK 10 MIN SERVES 4 FYI
1 tsp grated peeled fresh ginger All yogurt must
1 tsp garam masala or curry powder contain at least
tsp salt
tsp black pepper two strains of
4 (5-oz) skinless, boneless chicken breasts healthy bacteria
c plain fat-free Greek yogurt (L. bulgaricus and
1 Tbsp honey
1 ripe mango, pitted, peeled and diced S. thermophilus),
English (seedless) cucumber, diced according to the
2 Tbsp thinly sliced scallion
FDA. But some
1 Mix ginger, garam masala, salt and pepper brands have
in small dish; coat chicken evenly with spice more. For the best
mixture.
2 Spray large nonstick skillet with nonstick spray
pick, look for the
and set over medium heat. Add chicken and National Yogurt
cook, turning occasionally, until cooked through, Associations
8 minutes.
Live & Active
PHOTOGRAPHY: IAIN BAGWELL.
3 Meanwhile, to make sauce, mix yogurt and

honey in medium bowl; stir in mango, cucumber Culture seal on
and scallion. Serve chicken with sauce. the container: It
PER SERVING (1 CHICKEN BREAST AND ABOUT CUP
SAUCE): 253 cal, 5 g total fat, 1 g sat fat, 0 g trans fat, 89 mg ensures 100 million
chol, 401 mg sod, 16 g carb, 1 g b, 34 g prot, 94 mg calc.
PointsPlus value: 6
cultures per gram.
For a sweet treat with yogurt, see p. 120.

Hungry for
the best
in taste
and nutrition?
Its soEB
Giving your family the best has never
been so easy! Compared to ordinary
eggs, EBs provide:
25% less saturated fat
10 times more vitamin E
3 times more vitamin B12
4 times more vitamin D
2 times more Omega 3
38% more lutein
175 mg cholesterol (58% DV)
Along with superior nutrition comes
superior taste: EBs deliver more of
the farm-fresh, delicious avor
everyone loves.
Superior taste, nutrition, quality,
variety, and valueonly one egg
makes it easy. EBs!
egglandsbest.com Better taste. Better nutrition.

facebook.com/EgglandsBestEggs @EgglandsBest Better eggs.TM
Chili mac
and cheese,
p. 116.
Hot and
hearty If mac and cheese has been
of the table since you started
losing, put it back onalong
with four other comfort foods,
all ready in 30 minutes.
Recipes: MauReen Luchejko.
By carol prager Photographs by con poulos

food styling by christine albano ProP styling by paige hicks
100 januaRy/febRuaRy 2014 Weight Watchers Magazine

Simple swaps Transform these typically rich faves into healthful dishes.
DiSH it up SWAp it Out
Pasta with Heavy cream for evaporated skim milk. Unlike low-fat or
Alfredo sauce fat-free milk, it heats beautifully without curdling.
Beef Two-thirds of typical ground chuck with extralean ground

tacos sirloin or bison.
Tuna Mayo for a mix of three parts plain fat-free Greek yogurt
sandwich and one part mashed avocado.
Grilled cheese Bacon for 1 slice lean ham and

with bacon Cheddar for half the amount of shaved
Parmesan or pecorino.
turkey
saltimbocca
rolls, p. 114.
Weight Watchers Magazine januaRy/febRuaRy 2014 101

Hot and hearty
Crunchy CRISP
chicken fingers, MINUS FRYING
p. 114. Allow crumb-coated
chicken to stand
5 minutes before
baking to bind
the coating to
the food.
STOCK
options
Always buy When youre at home on a Sunday afternoon,
your chicken the last thing you want to do is spend the day cooking a big
batch of chicken stock. But hear us out: Doing so is worth the
stock? Stop! Its time and effort. Check out these compelling reasons to stock
not worth the

up on homemade stock.
tinny taste and 1. its versatile Hands down, homemade stock

watery flavor. trumps the canned variety in terms of flavor.
Instead, make Three reasons DIY chicken stock is a cooks best friend:
your own. O It mellows sauted O It delivers a less O It lends more
(Its easier kale and collard
or mustard greens
salty, cleaner taste
than bottled clam
complex flavor than
canned beef broth in
than you (i.e., bacon).

without excess fat juice in seafood dishes beef and lamb stews
like bouillabaisse. or pork paprikash.
think!)
By CAROL PRAGER
2. its simple You probably have all the ingredients
you need to make stock in your pantry and fridge. Plus, since the
Photographs by
onions dont need peeling and a rough cut is perfectly acceptable
CON POULOS
for the veggies, prep takes minutesnot hours.
Food Styling by
CHRISTINE ALBANO
PROP Styling by 3. its freezable Once your big batch cools, you can
PAIGE HICKS pack it in 2-cup airtight containers and chill up to four days in the
fridge or three months in the freezer. A little effort goes a long way.

The all-natural
sweetener with
1/2 the calories & carbs
of sugar!
all natural
sugar & stevia
blend
Bake favorite recipes with fewer

calories and carbohydrates.
Try packets for easy Sprinkling
or to Stir into beverages. 2 Grams Calories of Suga
of Carbs r
per Serv &
Enjoy a delicious sweet taste and ing
no artificial ingredients from
the makers of Domino Sugar.
the RtoealdoWay
Sweet!
TM
MANUFACTURERS COUPON EXP 2/28/14
SAVE $
100
2013 Domino Foods, Inc.
on any
DOMINO LIGHT
product
RETAILER: As our agent, redeem this coupon for $1.00 on the purchase
of any Domino Light product. Mail to the address below. We will then
pay you $1.00 plus 8 handling. Limit 1 coupon to a customer. Invoices
www.diabetes.org proving purchase of sufficient stock to cover coupons presented for
redemption must be shown on request. We will not honor redemption
through transferees, assignees, outside agencies, brokers or others who
are not retail distributors of our merchandise. Any sales tax must be paid
dominosugar.com/light
by consumer. Void where prohibited, licensed, taxed or restricted by law.
Cash value 1/20th of 1. Domino Foods, Inc., P.O. Box 880270, El Paso,
Texas 88588-0270.
Hot and hearty
Warm devils
food cake,
p. 116.
SLIMMED-
DOWN CAKE
Use cocoa
(versus chocolate)
and pump up
\PMI^WZJa
For a sweet treat with yogurt, see p. 114.
adding espresso
powder.
STOCK
options
Always buy When youre at home on a Sunday afternoon,
your chicken the last thing you want to do is spend the day cooking a big
batch of chicken stock. But hear us out: Doing so is worth the
stock? Stop! Its time and effort. Check out these compelling reasons to stock
not worth the

up on homemade stock.
tinny taste and 1. its versatile Hands down, homemade stock

watery flavor. trumps the canned variety in terms of flavor.
Instead, make Three reasons DIY chicken stock is a cooks best friend:
your own. O It mellows sauted O It delivers a less O It lends more
(Its easier kale and collard
or mustard greens
salty, cleaner taste
than bottled clam
complex flavor than
canned beef broth in
than you (i.e., bacon).

without excess fat juice in seafood dishes beef and lamb stews
like bouillabaisse. or pork paprikash.
think!)
By CAROL PRAGER
2. its simple You probably have all the ingredients
you need to make stock in your pantry and fridge. Plus, since the
Photographs by
onions dont need peeling and a rough cut is perfectly acceptable
CON POULOS
for the veggies, prep takes minutesnot hours.
Food Styling by
CHRISTINE ALBANO
PROP Styling by 3. its freezable Once your big batch cools, you can
PAIGE HICKS pack it in 2-cup airtight containers and chill up to four days in the
fridge or three months in the freezer. A little effort goes a long way.

LOSE THE LID
Simmer stock
uncovered so it can
reduce in volume,
thereby concentrating
the flavor.
GO COLD
Starting with cold
water allows impurities
from the chicken bones
to collect on top of
water, like foam.
Just skim it off.
SKIM THE FAT

After the broth
cools, remove any
solidified fat from
the surface with a
slotted spoon.
WING IT
Chicken wings
make superb stock.
RECIPES: MAUREEN LUCHEJKO AND MICHELE PETERS.
A powerhouse of
meaty bones, theyre
readily available at
bargain prices.
SIMMER
Once stock comes
to a boil, reduce heat
and simmer until just
Ultimate a few bubbles hit the
chicken stock, surface. Boiling turns
stock cloudy.
p. 116.

STOCK
options
FLAVOR CUBED
Freeze stock in ice
cube trays so you
have small amounts
at the ready for
future use.
ITS ABOUT TIME

Stock and broth
Cheesy
are two diferently
potato gratin,
delicious options.
p. 118.
Heres the lowdown:
O BROTH Made with
bone-in chicken, broth
simmers until the meat
is tender, 11 hours.
O STOCK Made mostly
from bones, stock
simmers 23 hours
for more concentrated
avor.

STOCK
options
DOES IT JIGGLE?
Chilled stock that
jiggles indicates
amazing taste. Once
reheated, it will
liquify in minutes.
Shrimp and
vegetable
risotto, p. 118.
For more recipes, see p. 116.

WEIGHT WATCHERS on foods and beverages is the registered trademark of WW Foods, LLC. WEIGHT WATCHERS for services and PointsPlus are the registered trademarks of Weight Watchers International, Inc. Trademarks are used under license by H.J. Heinz
Company, L.P. 2013 H.J. Heinz Company, L.P 2013 Weight Watchers International, Inc. All rights reserved.
A NEW PLATE. A CLEAN SLATE WITH WEIGHT WATCHERS SMART ONES

We get it even when youre working hard to stay on track, setbacks happen. Sometimes its
good to wipe the slate clean and move on. Smart Ones can help, with delicious options like
our Teriyaki Chicken & Vegetables. Its nestled in a sweet and spicy sauce over fluffy rice and
has a PointsPlus value of 6. Join the Clean Slate conversation at cleanyourslate.com.
SAVE $4.00
at eatyourbest.com/wwmag Give yourself a clean slate.
Cook it
recipe box
through, 5 minutes.
3 Meanwhile, whisk lemon
juice, oil, and salt in large bowl. stock options
Add arugula and onion; toss to
coat. Serve salad with chicken.
p. 108-112
PER SERVING (2 pieces chicken and
1 cup salad): 288 cal, 11 g total fat, 2 g
sat fat, 0 g trans fat, 70 mg chol, 293 mg
sod, 18 g total carb, 4 g sugar, 3 g b, 30
g prot, 60 mg calc. PointsPlus value: 7
Warm devils Best-ever chicken

food cake noodle soup
PREP 5 MIn BAKE 25 MIn PREP 20 MIn COOK 35 MIn
SERVES 12 SERVES 4
1 c all-purpose our 1 tsp canola oil

1 c granulated sugar Ultimate chicken 2 leeks (white and light
c unsweetened cocoa stock green parts only),
1 Tbsp instant espresso PREP 10 MIn COOK 2 Hr 45 MIn cleaned and thinly sliced
SERVES 8
powder 2 carrots, diced
Chili mac and 1 tsp baking soda 4 lbs chicken wings 1 celery stalk, diced
tsp salt 12 c cold water 1 parsnip, peeled and
cheese c canola oil 4 carrots, cut into 2-inch diced
PREP 10 MIn COOK 20 MIn SERVES 4 2 tsp cider vinegar 1 bay leaf
pieces
tsp canola oil 1 tsp vanilla 2 onions, quartered 1 tsp chopped fresh thyme
1 onion, chopped c low-fat sour cream 2 celery stalks, cut into 2 (7-oz) skinless bone-in
1 green bell pepper, diced c water 2-inch pieces chicken thighs
3 garlic cloves, chopped 1 Tbsp confectioners sugar 2 garlic cloves, crushed 4 c Ultimate Chicken Stock
1 Tbsp chili powder 6 sprigs fresh parsley (left)
1 (8-oz) package three- 1 Preheat oven to 350F. Spray 1 tsp black peppercorns 1 c whole wheat egg
grain tempeh, crumbled 8-inch square baking pan with 3 bay leaves noodles
1 (14-oz) can diced nonstick spray. 2 tsp kosher salt, optional
tomatoes with jalapeos 2 Whisk our, granulated sugar, 1 Heat oil in large Dutch oven
1 c water cocoa, espresso powder, baking 1 Bring all ingredients to boil over medium heat. Add leeks
c prepared green salsa soda and salt in bowl; transfer in large soup pot. Reduce and cook, covered, stirring,
1 c whole wheat rotini to pan. With back of spoon, heat and simmer, skimming until tender, 5 minutes. Stir in
c low-fat shredded make 4-inch well in center; add surface occasionally, until carrots, celery, parsnip, bay
Mexican cheese blend oil, vinegar and vanilla. Whisk liquid is reduced by one-third, leaf, thyme, chicken and stock;
sour cream and water in small 23 hours. bring to boil. Reduce heat and
1 Heat oil in large nonstick bowl; pour over all. Stir well 2 Strain stock through large simmer, covered, until chicken
skillet over medium heat. with whisk until batter is strainer (or use colander lined is cooked through and veggies
Add onion, bell pepper smooth. Scrape down sides of with cheesecloth) into large are tender, 2530 minutes.
and garlic; cook, stirring pan with rubber spatula. bowl or pot. Discard solids. 2 Meanwhile, cook noodles
occasionally, until softened, 3 Bake until toothpick inserted Cool at room temperature according to package
56 minutes. Add chili powder in center of cake comes out 1 hour. Cover and chill until directions. Drain in colander;
and cook, stirring constantly, clean, 2530 minutes. Cool fat has solidied on surface, rinse under cold running water.
until fragrant, 30 seconds. cake in pan on rack 10 minutes. at least 2 hours or overnight. Drain and set aside.
2 Stir in tempeh, tomatoes, Serve warm, sprinkled with Discard fat, then pack in 3 Transfer chicken from soup
water, salsa and pasta; bring to confectioners sugar. airtight containers and chill or to plate; cover soup and keep
boil. Reduce heat and simmer, PER SERVING (12 of cake): 198 cal, freeze broth. warm. When cool enough
covered, until pasta is al dente, 7 g total fat, 1 g sat fat, 0 g trans fat, PER SERVING (1 cup with salt): 70 cal, to handle, separate chicken
3 mg chol, 166 mg sod, 32 g total carb, 3 g total fat, 1 g sat fat, 0 g trans fat,
810 minutes. Top with cheese. 19 g sugar, 1 g b, 3 g prot, 20 mg calc.
meat from bones and shred
17 mg chol, 675 mg sod, 5 g total carb,
Cover and cook until cheese PointsPlus value: 5 4 g sugar, 0 g b, 7 g prot, 13 mg calc.
with fork; discard bones. Stir
melts, 30 seconds. FYI For the same PointsPlus PointsPlus value: 2 chicken and noodles into soup.
PER SERVING (1 cups): 317 cal, 10 g value, garnish each serving FYI If your butcher sells PER SERVING (1 cups): 282 cal, 10 g
total fat, 3 g sat fat, 0 g trans fat, 9 mg total fat, 2 g sat fat, 0 g trans fat, 67
chol, 402 mg sod, 41 g total carb, 7 g
with 2 tablespoons fat-free chicken backbones or mg chol, 792 mg sod, 26 g total carb,
sugar, 10 g b, 20 g prot, 270 mg calc. whipped topping and 2 carcasses (even cheaper than 9 g sugar, 4 g b, 23 g prot, 82 mg
PointsPlus value: 8 tablespoons fresh raspberries. wings!), sub them in. calc. PointsPlus value: 7
116 january/february 2014 Weight Watchers Magazine

Cook it
recipe box
2 Heat 1 tsp oil in large potatoes are fork-tender and

saucepan over medium heat. cheese is melted and lightly
Add onion and cook, stirring golden, 15 minutes.
occasionally, until softened, PER SERVING ( cup): 115 cal, 3 g
5 minutes. Add rice and cook, total fat, 1 g sat fat, 0 g trans fat, 5 mg
chol, 378 mg sod, 20 g total carb, 4 g
stirring often, until translucent, sugar, 2 g b, 4 g prot, 147 mg calc.
3 minutes. Add wine and PointsPlus value: 3
cook, stirring constantly, until
absorbed, 2 minutes.
3 Add stock to rice, c at
a time, stirring until stock is yuck to yum
absorbed before adding more p. 90-92
and cooking until rice is tender,
but still chewy in center,
Shrimp and 2025 minutes. Cheesy potato
vegetable risotto 4 Meanwhile, heat remaining gratin
PREP 15 MIn COOK 40 MIn
1 tsp oil in large nonstick
PREP 15 MIn COOK/BAKE 1 Hr 15 MIn
SERVES 6 skillet over medium heat. Add SERVES 8
garlic and cook, stirring often,
4 c Ultimate Chicken Stock until fragrant, 1 minute. Add 2 tsp olive oil
(p. 116) squash and water; bring to 2 onions, thinly sliced
2 tsp olive oil boil. Reduce heat and simmer, 1 c Slow-Cooker
1 onion, thinly sliced partially covered, stirring Vegetable Stock
1 c Arborio rice occasionally, until liquid is (below) or Ultimate
c dry white wine absorbed and squash is tender, Chicken Stock (p. 116)
2 garlic cloves, minced 810 minutes. Add shrimp and 1 Tbsp chopped fresh BONuS
2 c peeled and diced cook, turning often, just until rosemary
butternut squash pink, 2 minutes. 1 Tbsp chopped fresh Cauliower and
c water parsley
lb medium shrimp, 5 Stir spinach into rice and
2 lb baking potatoes,
parsnip mash
peeled, deveined, and cook, stirring often, until PREP 10 MIn MICROwAVE 10 MIn
spinach is wilted, 2 minutes. peeled and thinly sliced SERVES 4
cut in half tsp salt
1 (5-oz) container baby Stir in squash and shrimp 1 medium head
mixture. Serve at once. c shredded low-fat
spinach Swiss cheese cauliower, cut into
PER SERVING (generous cup): 229 small orets
cal, 4 g total fat, 1 g sat fat, 0 g trans
1 Bring stock to simmer in fat, 50 mg chol, 645 mg sod, 35 g total 2 parsnips, peeled and cut
1 Preheat oven to 425F. Spray into -inch pieces
medium saucepan. Keep at carb, 5 g sugar, 2 g b, 12 g prot, 81
2-quart baking dish with 3 garlic cloves, peeled
low simmer. mg calc. PointsPlus value: 6
nonstick spray. c low-sodium chicken
2 Heat oil in large nonstick broth
going meatless? skillet over medium heat.
Add onions and cook, stirring
c fat-free half-and-half
1 Tbsp light stick butter
slow-cooker vegetable stock occasionally, until softened, tsp salt
PREP 10 MIn SLOw-COOK 4 Hr SERVES 8
68 minutes. Add c stock; tsp ground nutmeg
bring to boil. Reduce heat and
2 parsnips, peeled and 2 fresh thyme sprigs simmer, stirring occasionally, 1 Place cauliower, parsnips and
cut-up 1 bay leaf until liquid is evaporated garlic in large microwavable
1 fennel bulb, cut-up 2 garlic cloves and onions are very tender, bowl. Pour broth around
2 onions, quartered 1 tsp salt 89 minutes. Remove pan vegetables. Cover with plastic
lb cremini mushrooms tsp whole black from heat; stir in rosemary wrap, turning back one section
2 carrots, cut-up peppercorns and parsley. to vent. Microwave on High
10 fresh parsley sprigs 8 c water 3 Layer half of potatoes until vegetables are very tender,
in prepared baking dish, 810 minutes. Cool 5 minutes.
1 Put all ingredients except water in 5- or 6-quart slow
overlapping them slightly. 2 Transfer vegetable mixture
cooker. Add water. Cover and cook 45 hours on high or
Sprinkle evenly with tsp to food processor. Add
810 hours on low.
salt. Top evenly with half half-and-half, butter, salt and
2 Strain stock through large strainer (or use colander lined nutmeg and puree.
of onion mixture and c
with cheesecloth) into large bowl or pot. Discard solids. Cool
cheese. Repeat with remaining PER SERVING ( cup): 111 cal, 3 g total
at room temperature 1 hour. Cover and chill at least 4 hours fat, 1 g sat fat, 0 g trans fat, 5 mg chol,
potatoes, onion mixture, c
or overnight. Pack into containers and chill or freeze broth. 412 mg sod, 20 g total carb, 7 g sugar,
cheese and tsp salt. Pour 5 g b, 5 g prot, 84 mg calc. PointsPlus
PER SERVING (1 cup): 16 cal, 0 g total fat, 0 g sat fat, 0 g trans fat, 0 mg
chol, 435 mg sod, 4 g total carb, 3 g sugar, 0 g b, 0 g prot, 8 mg calc. in remaining 1 c stock. Cover value: 3
PointsPlus value: 0 with foil and bake 45 minutes. FYI For an extra savory mash,
Uncover and bake until brown 1 ounce (2 tablespoons)
118 january/february 2014 Weight Watchers Magazine

Keep it
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PHOTOGRAPHY: UYEN LE/GETTY IMAGES (RASPBERRIES).
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I LOOK IN THE
MIRROR
every day and
tell myself Im
beautiful. Why not?
History
Lesson
Her father and
sister both had
heart issues.
Heres how
one Member
reversed the
family curse
before it was
too late.
As told to
LISA M. GERRY
MAKEUP: JOY FENNELL; MANICURE: KIM CHIU; FASHION STYLING: DON SUMADA.
PHOTOGRAPHY: KAREN PEARSON; HAIR: GEORGE ORTIZ;
* People following the Weight Watchers plan

can expect to lose 1-2 lbs/wk.

Healthier and tastier living.
WEIGHT WATCHERS on foods and beverages is the registered trademark of WW Foods, LLC. WEIGHT WATCHERS for services and PointsPlus are the registered trademarks
of Weight Watchers International, Inc. Trademarks are used under license. 2014 Weight Watchers International, Inc. All rights reserved. Selection may vary by store.
Keep it
THIS COULD BE YOU
Meet your
new secret POP QUIZ
ingredient. I was inspired by
a Lifetime Member named
Carol who told me,
From smoothies to baked goods and Its OK that you are angry,
beyond, Silk Unsweetened Coconutmilk
but it doesnt have to stop you
from succeeding.
makes any recipe sing. Pure magic in the
kitchen at 45 calories a cup. The song that sums up
my journey
Thats how Silk Helps You Bloom. Beautiful by
MercyMeit lifts me
Without even knowing
it, my family came up every time.
along for the rideand
they are healthier today
as a result. We were on
this journey together.
Favorite fruit or veggie

Im currently a raspberry fanatic.
If I cant get fresh, I buy frozen.
I am the youngest of ten children, recent health events to my doctor,

so there were many mouths to feed he immediately ordered an EKG. Te
growing up. We couldnt just take tests came back abnormal and I was
whatever food we wantedwe had sent to a cardiologist, who suggested
to ask permission before eating I try Weight Watchers.
anything. My parents stocked up
on necessities like eggs, pasta and AT MY FIRST MEETING, I WAS THE
produce, but we rarely had any GIRL IN THE BACK WITH HER ARMS
processed snacks. Occasionally, there CROSSED. I was angry that I wasnt
would be a box of Ring Dings in the naturally thin, frustrated that I was
house, but my siblings would eat all of going to have to watch what I ate and
them before I could get one. So when embarrassed that Id let myself get
I moved out on my own, the grocery to that point. But I started writing
store became my Disney WorldI down what I ate, which helped me
could have anything I wanted and I pinpoint why I was running to the
developed horrible eating habits as a fridge. I also dug deep and realized
result. I gained, went on all kinds of that some emotional issues stemming
PHOTOGRAPHY: UYEN LE/GETTY IMAGES (RASPBERRIES).
fad diets and even tried diet pills. My from childhood were leading me to
weight uctuated for years. make bad food choices, so I started
working on correcting them. I had to
MY FAMILY HISTORY SHOULD HAVE recognize that every meal wasnt my
BEEN A WAKE-UP CALL: My father last and to not beat myself up if I had
and sister both passed away from a bad day. Now when I get down, I set
heart complications and my mother a time limit for my pity party. After
died of a stroke. In 2011, my other ten minutes, I do something positive,
sister was diagnosed with stage like x a healthy snack or take a walk.
4 uterine cancer (her weight had It feels good to like myself again. As
masked the symptoms). I knew I was a WW Leader, I learn so much from
due for a checkup after not having helping others move forward. For me,
one for years. Once I mentioned these thats the ultimate reward.
Visit Silk.com for recipes

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Keep it
THIS COULD BE YOU
EVERYTHING
THAT I HAVE
GONE THROUGH
Who comes in my life has made
me stronger.
rst? I do!
Her husband
left her, taking
everything but the
kitchen sink. Read
how this Member
rebuilt her life
and got healthier in
the process.
As told to LISA M. GERRY
PHOTOGRAPHY: KAREN PEARSON
* People following the Weight Watchers plan

can expect to lose 1-2 lbs/wk.
VERONICA LOST WEIGHT ON A PRIOR WEIGHT WATCHERS
PROGRAM AND POINTSPLUS.

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Keep it
THIS COULD BE YOU
Weight was never an issue I pulled over and called
POP QUIZ
for me until I was in my 911. I was terried that I
early 20s and had two wouldnt be able to say
children within 15 months goodbye to my kids. At
of each other. I never lost the hospital, the doctor
the weight from my rst told me that my heart was
pregnancy, and by the time nethe pain was probably
my second was born, I was related to an upset stomach
80 pounds heavier. As if and my anxiety had caused
this werent hard enough, I a panic attack.
was then blindsided when After this episode, when
my husband left me a few my therapist asked me what
months later. I had taken I was going to do for myself,
the kids to my parents I knew it had to be more
house for the weekend, than a manicure. I looked up
and when I got back he the next Weight Watchers
was gone, along with meeting in my area, and
everything I ownedeven though I felt ashamed and
my clothes! Rather than embarrassed as I walked into
sharing my pain with a the center, I joined that day. When I decided to
friend, I turned to food for For me, the key was lose, the rst thing
comfort. realizing that I would have I bought was
to work hard at losing measuring cups
I WORKED TIRELESSLY weight, but it was within and spoons.
TO PROVIDE FOR MY TWO my control. Regardless of
I had been embarrassed
BABIES, stung envelopes how much I lost week to to join a gym, but I
in an oce days while week, I was proud to be set a goal to not be My mission
studying business most doing something positive ashamedI pushed past
my fear and signed up!
To feel in control,
PHOTOGRAPHY: SHUTTERSTOCK (SPOONS); ISTOCKPHOTO (ROLLER COASTER); RODRIGO VAZ/GETTY IMAGES (AGUILERA).
nights. By the time I picked for myself. I set little alive and happy.
up my kids at the sitters goals, like buckling an
house and took public airplane seat belt without
transportation home, an extension, being able to The new me
it was after midnight. I cross my legs comfortably rode a roller
lived on fast food, and and having the courage to coaster at
my weight continued to go to the gymall of which Six Flags!
escalate. Ten, my father I eventually accomplished. It was so
passed away unexpectedly scary, but
and I sank deeper into TODAY, THREE YEARS amazing.
depression. I was alive, but LATER, I HAVE WEANED
emotionally, I felt dead. MYSELF OFF OF SODA by
I reluctantly decided switching to diet and then
to see a therapist. Every to seltzer, and now when
week, she would ask me, theres cake at work (my
What is Veronica going to weakness!), Ill allow The song that
do for Veronica this week? myself half a slice. I also go sums it all up
I would usually get my nails for a 45-minute walk every Fighter by
done or get coee with a day and I even inspired my Christina
friend. Ten, one day, I 14-year-old daughter to eat Aguilera. Id
was in trac on a bridge healthier. Last year, I took
been told I am a
and I began having heart my kids to a water park and
warriorIve
palpitations and shooting we raced down the water
pains down my arm. I was slides. Ive never been able
learned that I am.
almost 340 pounds at the to be active like that before.
time, and I was convinced I Now, they have trouble Have you found success? Send your story, photos and
hometown to wwmsuccess@weightwatchers.com.
was having a heart attack. keeping up with me!

Keep it STATEMENT OF OWNERSHIP, MANAGEMENT
AND CIRCULATION
shop, etc. 1. Publication title: Weight Watchers Magazine
2. Publication No. 0043-2180
shopping
3. Filing date 9/30/13
about our recipes Recipes in this
magazine have been developed for Weight Watchers 4. Issue Frequency: Bi-Monthly
Members who are just getting started and for 5. No. of issues published annually: 6 (six)
Figure it out Members who are further along toward their goals, 6. Annual subscription price: $16.00
including those who are using our PointsPlus plan. 7. Complete mailing address of known ofce of publication:
p. 38 Weekend Merona for Target three- PointsPlus values are given for each recipe.
quarter sleeve tee, $18, target.com; Territory 675 Avenue of the Americas, New York, NY 10010
Theyre assigned based on the amount of protein,
ahead silky faux fur hooded vest, $129, carbohydrates, fat and fiber contained in a single Contact person, Jim Motrinec, telephone: (305) 441-7155
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$35, oldnavy.com; forever 21 biker boots, !%,!/%*(1 !,,.+4%)0!*10.%0%+*(%*"+.)0%+* ofces of publisher: 675 Avenue of the Americas, New York, NY
They are analyzed for Calories (Cal), Total Fat, 10010
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Saturated Fat (Sat Fat), Trans Fat, Cholesterol (Chol), 9. V.P. Publisher: Andrew R. Amill, 675 Avenue of the Americas,
Evening Chadwicks 41034 lace print Sodium (Sod), Carbohydrates (Carb), Sugar, Dietary New York, NY 10010
wrap dress, $60, chadwicks.com; report Fiber (Fib), Protein (Prot) and Calcium (Calc). Editor: Nancy Gagliardi, 675 Avenue of the Americas, New York,
Shoes Tanzy pumps, $59, lulus.com; The nutritional values are calculated by registered NY 10010
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1/0%010%+*/) !0+0$!%*#.! %!*0/3%(((0!.0$! New York, NY 10010
Work H&M blazer, $50, pants, $35, white
per-serving nutritional information and may affect 11. Known bondholders, mortgagees, and other security holders
blouse, $35, hm.com; forever 21 the PointsPlus value. owning or holding 1 percent or more of total amount of bonds,
faux suede pumps, $23, forever21.com. mortgages, or other securities: none
1..!%,!/)!!0!%#$00$!./++ !(0$
1% !(%*!/"+.!0%*#(!*,.+0!%*/* !..%$ 12. N/A
This could be you whole grains and for having at least five servings of 13. Publication Title: Weight Watchers Magazine
p. 124 Paula Michael Michael Kors wrap vegetables and fruits and two servings of low-fat or 14. Issue date for circulation data: September/October 2013
top, similar styles available, macys fat-free dairy products a day, while limiting your intake
15. Extent and Nature of Circulation:
.com; LOfT skinny jean, $70, loft.com; of saturated fat, sugar and sodium.
a. Total Number of Copies (Net press run)
Dogeared briolette with tassel necklace, !(0$#!*%!/.!+))!* (%)%0%*#/+ %1)%*0'! Average No. Copies Each Issue During Preceding 12 months:
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No. Copies of Single Issue Published Nearest to Filing Date:
flavor, we often include fresh herbs or a squeeze of 1,787,356
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Weight Watchers Magazine january/february 2014 131

Back it Read more
Success Stories
WALL OF FAME on p. 124.
Lost
Q Now that
youre a
weight-loss star,
29 lb
what actor
would you cast
as yourself in
the movie version
of your life?
Lost
31 lb
I see myself as
My rst thought was Halle somebody who
Berry, but then VIOLA tells it like it is and has
DAVIS came to mind. She has my a sense of humor, and
attitude and resilience, and she KATE HUDSON seems
rocks an Afro! to possess similar traits.
Dorothy L., 60
Jeanne C., 43
Gilroy, California
Pine Brook, New Jersey
Lost
73 lb Lost
HILARY SWANK
played powerful
201 lb
women in Million Dollar
Baby and Amelia. Like
her characters, I am
someone who does not
back down.
Amelia B., 37
Queens, New York
Lost
61 lb I think Ryan
Reynolds is
hilarious. And he has
SANDRA played a character who
BULLOCK, lost a couple hundred
PHOTOGRAPHY: SHUTTERSTOCK..
because shes pounds, so maybe he

quirky, fun and can
laugh at herself.
would have empathy.
Plus, she is adorable, Rob D., 41
and my husband Avon Park, Florida
thinks shes hot!
Robin H., 52 Have you made lasting changes in your life like these all-star Members?
Southport, North Carolina To be considered for this round-up, send your story, photos and reason
why you belong in this mix to wwmsuccess@weightwatchers.com.

The perfect work/lunch balance.
Perfectly portioned and microwaveable in just 60 seconds,
lunch is a cinch when Minute Ready to Serve Rice is part
of your lunchtime survival kit. Enjoy varieties like our 100%
whole grain Multi-Grain Medley, made with brown rice,
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For all the ways to love Minute Rice,

visit minuterice.com. We can help.
2014 Riviana Foods Inc.

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In this issue JANUARY/FEBRUARY 2014

Weight Watchers Magazine JANUARY/FEBRUARY 2014 1

4 JANUARY/FEBRUARY 2014 Weight Watchers Magazine

Holiday helper Diabetes thanks

Heavenly Delights matches my

What prompted YOU to lose weight? Scan this code to

59% 21% 13% 7%

saw a photo health upcoming embarrassing

6 JANUARY/FEBRUARY 2014 Weight Watchers Magazine @weightwatchers

ART DEPARTMENT EDITORIAL Gary D. Foster, PhD

New York Texas Chicago/Midwest

Weight Watchers Magazine JANUARY/FEBRUARY 2014 9

Be a good role model

or numbers on a scale. Crispy chicken with Cumin-spiced pork Caprese pasta

Morning Favorite Sweet Stress Protein

Go to weightwatchers.com to learn more about Simple Start.

12 JANUARY/FEBRUARY 2014 Weight Watchers Magazine

Be a good role model

or numbers on a scale. Crispy chicken with Cumin-spiced pork Caprese pasta

Morning Favorite Sweet Stress Protein

Go to weightwatchers.com to learn more about Simple Start.

12 JANUARY/FEBRUARY 2014 Weight Watchers Magazine

We cut a little, but left what matters.

WANT YOUR HONEY TO LOSE WEIGHT?

SAY THIS NOT THIS

Is your cell a tness foe?

Sweat satisfaction In a survey of women 50+, those most at

PHOTOGRAPHY: CHARLES GULLUNG/CORBIS (GYM); PETER DAZELEY/GETTY IMAGES (NOTEBOOK).

BEST ADVICE: ANTICIPATE SPEED BUMPS, or create a slip plan to

16 JANUARY/FEBRUARY 2014 Weight Watchers Magazine

Simple. Check my neck,

Well, thats easy enough.

Me, served in Asian

Text REDPEAR to 33733

A most interesting fruit.

PHOTOGRAPHY: JOHN SMITH/CORBIS (PICTURE); FRANCESCO RIDOLFI/CORBIS (SUPERBOWL).

meet the tweet

#mefirst Put yourself at the top of your priority list.

18 JANUARY/FEBRUARY 2014 Weight Watchers Magazine

Product of the USA

For deliciously creative oatmeal recipe ideas, go to bobsredmill.com/oatmeal

BOIL or SAUT? FRESH or FROZEN?

Weight Watchers Magazine JANUARY/FEBRUARY 2014 21

store in the produce the drawer: A gas prior to storing. Liquid

26 JANUARY/FEBRUARY 2014 Weight Watchers Magazine

The slackers guide to

Guesstimate. Not sure how much chicken

Plan! Each Sunday, pinpoint any big events for

LOST YOUR TRACKING MOJO?

28 JANUARY/FEBRUARY 2014 Weight Watchers Magazine

likely to be inuenced by those around

Weight Watchers Magazine JANUARY/FEBRUARY 2014 31

AT THE AT THE MOVIES

Enter the NO-FAIL zone

Heres how not to let a setback focus can make a huge

yourself, says Susan Albers, research suggests.

36 JANUARY/FEBRUARY 2014 Weight Watchers Magazine

Watch your backside.

TRICKS 2 TRY Our picks (and a nix) for hipsters.

For shopping info, see p. 131.

Dress up...a winter coat

Old Navy military coat,

40 JANUARY/FEBRUARY 2014 Weight Watchers Magazine

42 JANUARY/FEBRUARY 2014 Weight Watchers Magazine