SUCCESS:

OPRAHS ME TIME SECRET p4 THEY HIT THEIR GOALS

YOU CAN , TOO!

JULY/AUGUST 2016

ITS SUMMER! from

garden to grill
BOOST YOUR MOOD p45 34 NEW
BARE YOUR ARMS p48
UP YOUR DOWNTIME p13
RECIPES
FOR THE
SEASON

57 Ways to
Live Healthier,
Eat Better, and
Feel Amazing

MINDFULNESS
Playbook
YOURE SECONDS
AWAY FROM
A CALMER, MORE
$4.99 USA CONFIDENT YOU
p36

3 VINAIGRETTES = 14 SIMPLE DISHES

p92

WeightWatchers.com
 if you like to do

thisthen you should

probably wear this

2016 Garmin Ltd. or its subsidiaries

 Turn
to pr.a4
fo sion

july/
discwuisth
!
OP R A H

aug
COVER CREDITS: PHOTOGRAPHY: STEPHANIE RAUSSER; HAIR: TAMARA BROWN; MAKEUP: TAHANI SMITH; WARDROBE STYLING: DEBORAH DAPOLITO.

EAT IT UP
61
A slice of summer
Crunch into some juicy
watermelon.

65
Movable feasts
Smart snacks for on-the-
go eating.

66
Fresh from the fields
A farm-to-table menu for
the whole family. 78
For your convenience
70 Ready-to-go ingredients
Smokin! make for easy lunches.
The master of smoke,
Steve Raichlen, shares his 80
savory secrets. Hot tomatoes
This summer fruit is more
74 versatile than you think.
Comfort food face-lift
A SmartPoints-friendly 86
milkshake with a kick! Summer party
Fire up the grillits prime
BBQ time!

86
92
Skinny vinaigrettes
For best-dressed meals!

98
Gluten-free? Easy!
No wheat, no problem.
BEAT THE HEAT.

S TA R T O V E R R I G H T H E R E , R I G H T N O W. K E L L I , WA R S AW, N Y

weightwatchers.com / J U L Y / A U G U S T 2 0 1 6 1
 july/
aug
WORK IT OUT
45
Go with the flow
Center yourself with
tai chi.

46
Fresh flavors
for all!
66
Easy breezy
Hair and makeup for hot
and humid weather.

HEALTHIEST 48
EVER Sleeveless summer
Show off those arms!
recipe
19 55
index
Success made simple Because your mind APPETIZERS AND SIDES
Tricks for staying on track.
needs to eat, too Bulgur Salad with
20 Readers share their Cherries and Feta ..................91
Walking tall
*
Kelly didnt let her
struggle with diabetes
favorite sayings about
moving on.

56
Corn with Rosemary
Butter ..................................... 68
Grilled Baby Bok Choy
MAINS
Chicken Parmigiana
hold her back. with Lime Butter ....................91 with Brown-Rice Pasta ....... 98
Your body, at rest Grilled Chicken Kebabs
Recover smarter. Smoked Deviled Eggs ..........70
28 with Nectarine Salsa............90
Second opinion Smoked Tomato

Two experts give you the
skinny on bloating.
30
Member spotlight
*
Jordan is at goal and still
bakes cake pops!
35
A new focus
Zoom in on the power of
photography.
PHOTOGRAPHY: ROMULO YANES; FOOD STYLING: CARRIE PURCELL; PROP STYLING: MEGAN HEDGPETH.
Corn Salsa ............................ 73 Grilled Sirloin Steak with
Balsamic-Herb Sauce..........69
IN EVERY Stufed Tomatoes with
Farro, Goat Cheese, and Italian Arugula and
ISSUE Marjoram................................... 85 Quinoa Salad .......................98
6
Editors letter
Tomato Gratin with
Sweet Onion and
Balsamic Vinegar................. 85
Quinoa and Edamame Bowl
with a Poached Egg............. 98
Ranch Chicken Salad .......... 98
Tomato-Watermelon Shrimp and Black Bean
10 Gazpacho with Tostadas with Crudit
Member spotlight
*
Ruth reveals what got her
moving and losing.
Thai Basil and Jalapeo...... 85

SALADS AND DRESSINGS

36
The mindfulness
playbook
Learn why living in the
here and now is the best
gift you can give youself.
and Salsa ............................... 98
Spiced Grilled Shrimp
with Smoky Spanish
Classic Red-Wine Vinaigrette ............................ 95
13 Vinaigrette ............................ 96
Full plate Creamy Dressing .................. 92 DRINKS AND DESSERTS
The latest health news. Cucumber Salad with Berry-Almond Clafouti ....... 69
Quick Pickled Onion........... 90
100 Berry Smores Slab ................91
Greek Chopped Salad
Whats your with Feta and Olives ............ 97
Cappuccino Milkshake .........76
difficulty setting? Grilled Watermelon and
Strawberry-Mint Sparklers ... 91
Take our quiz to find out! Goat Cheese Salad............... 62
SNACKS

80
103 Heirloom Tomato Salad
Almond-Berry Overnight
with Bacon and Tomato
Etc. Dill Dressing.......................... 85
Muesli Parfaits ....................... 65
Crudit Cup with Creamy
104 Lemon-Basil Zucchini
Garlic-Herb Dip..................... 65
Lost and found Ribbon Salad ........................... 68

JUICY GOODNESS.
*
How Carolina discovered
her self-confidence.
Lemony Grilled Radicchio
Caesar Salad .......................... 93
Crunchy Apple-Pie Wraps... 65
Mexican Stufed Baby
Bell Peppers........................... 65
Roasted Red Pepper
Vinaigrette........................... 94 Mini Italian Sub Skewers .......65

*
2
FIND INSPIRING STORIES FROM OUR MEMBERS HERE!
 #
1 BRAND RECOMMENDED
MOST OFTEN BY
DENTAL PROFESSIONALS

*vs. ordinary fluoride toothpaste after 3 applications in an in situ study

2016 Colgate-Palmolive Company
ww asks oprah

me time"
magic
Oprah asked Weight Watchers
members to join her on an inspiring
and thought-provoking phone call
get a glimpse of the conversation.
You must be very busy! How do you fit time for
yourself into your schedule? The idea of taking
care of yourself, of making yourself the priority
and putting yourself rst, is still a foreign concept
to a lot of women. Think of being on a planethey
advise you to put on your own oxygen mask rst
so that youll be able to save your child. You have
to take care of you so that your cup gets lled and
you have enough to offer other people.
Can you fit in me time every day? Yes, rst
thing in the morning. After I take my dogs outside,
I go and sit in silence. Sometimes its full-on medi-
tation; other times its 12 minutes or just two. But
I give myself a chance to be centered in prayerful
thought, in alignment with something bigger than
myself before I step out into the day. If I dont do
that, then Im not good for the rest of the world.
Does that make you more mindful? Yes, Im
more aware of my food choices, but Im also less
compulsiveI no longer obsess about food. Over
the years, running my company and my business-
es, I was always thinking, What are we going to
eat? Now, when I go to eat at a friends home, Im
not worried. Because whatever it is, I know that Im
going to manage it. Im going into dinner with 12
SmartPoints, and Ill be able to gure it out.
What would you tell others who want to make
that transition? I realized that this power was
just beneath the surface. You know that when you
HAIR: NICOLE MANGRUM; MAKEUP: DERRICK RUTLEDGE.

overeat, you dont feel better; you feel shame, you

feel a lack of condence in yourself, you feel em-
barrassed. Make the shift to look at all the things
that are showing up positive for you; think about
how you feel when you dont throw in the towel.
You will see that every time you make a move in
the right directionstanding up for yourself, really
honoring your own integrity, being accountable
every time you do that, you build strength.

4 J U L Y / A U G U S T 2 0 1 6 / weightwatchers.com
 AN EXCELLENT
SOURCE OF
One serving of almonds (28g) has 13g of unsaturated fat and only 1g of saturated fat.

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

Learn more at Almonds.com.

2016 Almond Board of California. All rights reserved.

CRUNCH ON
editors letter

easy does it
In 1994, tunes, most of which never happened. Its time
Stanford we live in the presentin these very precious
moments we have.
University
biologist and neu- The benefits of being mindful include the sense
roscientist Robert of freedom, the opening up of possibilities, and
Sapolsky published the kindness you can show yourselfnot to men-
Why Zebras Dont tion lower blood pressure. The experts we talked
Get Ulcers. The book to for this issue helped us understand why mind-
looks at why humans fulness matters, and they all brought their own
and wild animals unique perspectives to living mindfully. Of course,
experience stress so Im sure theyd all agree with psychologist Judson
diferently. Basi- Brewer. He said, Reality is so much more deli-
cally, our bodies and cious than our concept of it. I love this statement!
zebras bodies both Similarly, change can seem hard. But if you shift to
have a ght-or-ight a more mindful worldview,
response that kicks in it can be efortlessas
when were stressed THE WOMEN well as transforming.
or feel a threatlike FEATURED ARE TO BE
being chased by a lion. However, once the dan- ADMIRED AND APPLAUDED
ger has passed, zebras go back to eating grass. FOR THEIR COURAGE TO In our last issues
We, on the other hand, remain in stress mode. New Healthy
POSE IN THE NUDE
Thats because our minds and bodies arent de- installment, we
signed to handle the ongoing perils of modern- BUT I FAIL TO SEE ANY explored the subject
day living, like getting caught in traic or being MOTIVATING FORCE IN THE of self-talk, with our
worried about bills. And because humans have PICTURES THAT WOULD SPARK I am beautiful body
wonderful imaginations and the capacity A MEMBER TO HAVE AN AHA image story. Those
for abstract thought, we are the words we want
MOMENT OF SELF-
sit in traic jams rumi- our readers to say
nating about whats AS I LOOKED REVELATION. every time they pass
going to happen OVER THESE PICTURES, by a mirror or someone
or what weve makes a hurtful remark or
already done. Can
SOMETHING CHANGED ME. theyre afraid to shed their beach cover-
you imagine if ze- TODAY, WHEN MY HUSBAND up. I want to thank everyone who wrote
bras did the same? SEES ME NAKED AND TELLS to me about this issue. We received more
Phew, glad I wasnt ME IM GORGEOUS, ILL feedback than usual, both positive and
the one getting BELIEVE HIM. I FINALLY negative. Ive read it all, and your reactions
eaten. Poor Louie, and commentary will inform future stories in this
UNDERSTAND WHAT
PHOTOGRAPHY: KATE SEARS; HAIR AND MAKEUP: ELVIRA GONZALEZ.
he was such a nice magazine. To the left are just two of the responses.
zebra.Hmm, HE SEES.
Finally, simply because its summer, we hope
I do like this grass.
to get you outside, whether its to try out tai chi
Any lions around?
(p. 45), to see life a little diferently through the
Thats why stressand our response to lens of a camera (p. 35), or to enjoy the simple
itcan seem never-ending. But the truth is, our pleasure of summers most prized ingredient, the
minds are wired for mental wandering and thats ridiculously delicious sun-ripened tomato (p. 80).
not necessarily a bad thing. The trick is to exer-
The livin is easycome take a break with us.
cise our power to notice and then choose how
we want to direct our thoughts.
Thats where mindfulness comes in. This issues
installment in our yearlong series, The New
Healthy, (p. 36) furthers the discussion on how,
as a society, were slowly shifting from nding
happiness through money, power, and status
to realizing that happiness comes from within. Theresa DiMasi
EDITOR IN CHIEF/VP, CONTENT
Mindfulness helps us get there: It lets us stop theresa@weightwatchers.com
obsessing about the past or worrying about the
future and simply live in the now. As Mark Twain To find out whats happening behind the scenes of WWM,
put it, My life has been full of terrible misfor- follow me on Instagram: @theresadimasi

6 J U L Y / A U G U S T 2 0 1 6 / weightwatchers.com
Are you ready for an insulin
that works around the clock that
you can take on your time?
Only once-daily Tresiba allows you to change your long-acting insulin
day-to-day dose timing. If you miss or delay a dose, take Tresiba as soon as you remember,
then continue with your regular dosing schedule. Make sure there are at least 8 hours between dosesa
Tresiba provides blood sugar control for more than 24 hours, with powerful A1C reduction
Tresiba releases slow and steady, and works the way your bodys insulin does
Tresiba lasts 8 weeks without refrigeration once in use, if kept at room temperature below 86F Ask your doctor today

o Do not refrigerate Tresiba once in use if youre Tresiba Ready.
a
In two clinical trials, Tresiba was studied at alternating dosing intervals.

What is Tresiba?
Prescription Tresiba is a long-acting insulin used
to control high blood sugar in adults with diabetes Know the type and strength of insulin you take.
Tresiba is not for people with diabetic
ketoacidosis
Tresiba is available in 2 concentrations: 200
units/mL and 100 units/mL
It is not known if Tresiba is safe and effective in
children under 18 years of age
Important Safety
Information
Do not share your Tresiba FlexTouch with
other people, even if the needle has been
changed. You may give other people a serious Do not reuse or share your needles with
infection, or get a serious infection from them.
Who should not take Tresiba?
Do not take Tresiba if you:
are having an episode of low blood sugar
are allergic to Tresiba or any of the ingredients in
Tresiba
Before taking Tresiba, tell your health care
provider about all your medical conditions,
including if you are:
pregnant, planning to become pregnant, or are
breastfeeding
taking new prescription or over-the-counter
medicines, vitamins, or herbal supplements
Talk to your health care provider about low
blood sugar and how to manage it.
How should I take Tresiba?
Read the Instructions for Use and take Tresiba
exactly as your health care provider tells you to
Do not do any conversion of your dose.
The dose counter always shows the selected
dose in units
Do not change the type of insulin you take unless
your health care provider tells you to
If you miss or are delayed in taking your dose of
Tresiba:
o Take your dose as soon as you remember, then
continue with your regular dosing schedule
o Make sure there are at least 8 hours between
doses
Check your blood sugar levels. Ask your health
care provider what your blood sugar levels should
be and when you should check them
other people. You may give them a serious
infection, or get a serious infection from them
Never inject Tresiba into a vein or muscle
Never use a syringe to remove Tresiba from the
FlexTouch pen
What should I avoid while taking
Tresiba?
Do not drive or operate heavy machinery, until
you know how Tresiba affects you
Do not drink alcohol or use prescription or over-
the-counter medicines that contain alcohol
What are the possible side effects of
Tresiba?
Tresiba may cause serious side effects that can
be life-threatening, including:
Low blood sugar (hypoglycemia). Signs and
symptoms that may indicate low blood sugar
include anxiety, irritability, mood changes,
dizziness, sweating, confusion, and headache
Low potassium in your blood (hypokalemia)
Heart failure in some people if taken with
thiazolidinediones (TZDs). This can happen even
if you have never had heart failure or heart
problems. If you already have heart failure, it may
get worse while you take TZDs with Tresiba. Tell
your health care provider if you have any new
or worse symptoms of heart failure including
shortness of breath, tiredness, swelling of your
ankles or feet, and sudden weight gain
Your insulin dose may need to change because
of change in level of physical activity or exercise,
increased stress, change in diet, weight gain or loss,
or illness.
Common side effects may include reactions
at the injection site, itching, rash, serious allergic
reactions (whole body reactions), skin thickening or
pits at the injection site (lipodystrophy), weight gain,
and swelling of your hands and feet.
Get emergency medical help if you have trouble
breathing, shortness of breath, fast heartbeat,
swelling of your face, tongue, or throat, sweating,
extreme drowsiness, dizziness, or confusion.
Please see Brief Summary of
Prescribing Information on the
adjacent page.
Needles are sold separately and may require a
prescription in some states.
You are encouraged to report negative side effects of
prescription drugs to the FDA. Visit www.fda.gov/medwatch,
or call 1-800-FDA-1088.
Recommended for use with NovoFine Plus 32G Tip,
one of the shortest, thinnest needles available.b
b
Tresiba FlexTouch can also be used with
NovoTwist needles.

If you need assistance with prescription costs, help may Visit Tresiba.com or call 1-866-739-1875 for more information.
be available. Visit pparx.org or call 1-888-4PPA-NOW.

Available by prescription only. For adults only.

FlexTouch, NovoFine, NovoTwist, and Tresiba are registered trademarks of Novo Nordisk A/S.
Novo Nordisk is a registered trademark of Novo Nordisk A/S.
2016 Novo Nordisk All rights reserved. USA15TSM00175b June 2016 insulin degludec injection 200 Units/mL
 Patient Information
TRESIBA (tre-SI-bah) (insulin degludec injection)
This is a BRIEF SUMMARY of important information about TRESIBA. This information does not
take the place of talking to your healthcare provider about your treatment. Ask your healthcare
provider if you have any questions about TRESIBA.
Do not share your TRESIBA FlexTouch insulin delivery device with other people, even if the needle has changed. You may give other people a
serious infection, or get a serious infection from them.
What is TRESIBA?
TRESIBA is a man-made insulin that is used to control high blood sugar in adults with diabetes mellitus.
TRESIBA is not for people with diabetic ketoacidosis (increased ketones in the blood or urine).
TRESIBA is available in 2 concentrations: The 100 units/mL pen can be injected from 1 to 80 units in a single injection, in increments of 1 unit. The 200 units/mL pen
can be injected from 2 to 160 units in a single injection, in increments of 2 units.
It is not known if TRESIBA is safe and effective in children under 18 years of age.
Who should not take TRESIBA?
Do not take TRESIBA if you:
are having an episode of low blood sugar (hypoglycemia).
have an allergy to TRESIBA or any of the ingredients in TRESIBA.
Before taking TRESIBA, tell your healthcare provider about all your medical conditions including, if you are:
pregnant, planning to become pregnant, or are breastfeeding.
taking new prescription or over-the-counter medicines, vitamins, or herbal supplements.
Before you start taking TRESIBA, talk to your healthcare provider about low blood sugar and how to manage it.
How should I take TRESIBA?
Read the Instructions for Use that come with your TRESIBA.
Take TRESIBA exactly as your healthcare provider tells you to.
Do not do any conversion of your dose. The dose counter always shows the selected dose in units. Both the 100 units/mL and 200 units/mL TRESIBA
FlexTouch pens are made to deliver your insulin dose in units.
Know the type and strength of insulin you take. Do not change the type of insulin you take unless your healthcare provider tells you to. The amount of insulin and the
best time for you to take your insulin may need to change if you take different types of insulin.
If you miss or are delayed in taking your dose of TRESIBA:
o Take your dose as soon as you remember then continue with your regular dosing schedule.
o Make sure there are at least 8 hours between your doses.
Check your blood sugar levels. Ask your healthcare provider what your blood sugars should be and when you should check your blood sugar levels.
Do not reuse or share your needles with other people. You may give other people a serious infection or get a serious infection from them.
Never inject TRESIBA into a vein or muscle.
Never use a syringe to remove TRESIBA from the FlexTouch pen.
What should I avoid while taking TRESIBA?
While taking TRESIBA do not:
Drive or operate heavy machinery, until you know how TRESIBA affects you.
Drink alcohol or use prescription or over-the-counter medicines that contain alcohol.
What are the possible side effects of TRESIBA?
TRESIBA may cause serious side effects that can lead to death, including:
Low blood sugar (hypoglycemia). Signs and symptoms that may indicate low blood sugar include:
o dizziness or light-headedness o blurred vision o anxiety, irritability, or mood changes o sweating o slurred speech o hunger
o confusion o shakiness o headache o fast heartbeat
Low potassium in your blood (hypokalemia).
Heart failure. Taking certain diabetes pills called thiazolidinediones or TZDs with TRESIBA may cause heart failure in some people. This can happen even if you have
never had heart failure or heart problems before. If you already have heart failure, it may get worse while you take TZDs with TRESIBA. Your healthcare provider should
monitor you closely while you are taking TZDs with TRESIBA. Tell your healthcare provider if you have any new or worse symptoms of heart failure including shortness
of breath, tiredness, swelling of your ankles or feet and sudden weight gain. Treatment with TZDs and TRESIBA may need to be adjusted or stopped by your healthcare
provider if you have new or worse heart failure.
Your insulin dose may need to change because of:
change in level of physical activity or exercise increased stress change in diet weight gain or loss illness
Common side effects of TRESIBA may include:
serious allergic reactions (whole body reactions), reactions at the injection site, skin thickening or pits at the injection site (lipodystrophy), itching, rash, swelling of your
hands and feet, and weight gain.
Get emergency medical help if you have:
trouble breathing, shortness of breath, fast heartbeat, swelling of your face, tongue, or throat, sweating, extreme drowsiness, dizziness, confusion.
These are not all the possible side effects of TRESIBA. Call your doctor for medical advice about side effects. You may report side effects to FDA at 1-800-FDA-1088.
General information about the safe and effective use of TRESIBA.
Medicines are sometimes prescribed for purposes other than those listed in a Patient Information leaet. You can ask your pharmacist or healthcare provider for information
about TRESIBA that is written for health professionals. Do not use TRESIBA for a condition for which it was not prescribed. Do not give TRESIBA to other people, even if
they have the same symptoms that you have. It may harm them.
What are the ingredients in TRESIBA?
Active Ingredient: insulin degludec
Inactive Ingredients: zinc, metacresol, glycerol, phenol, and water for injection. Hydrochloric acid or sodium hydroxide may be added.
Manufactured by: Novo Nordisk A/S DK-2880 Bagsvaerd, Denmark
For more information, go to www.novonordisk-us.com or call 1-800-727-6500.
This Patient Information has been approved by the U.S. Food and Drug Administration Revised: 09/2015
More detailed information is available upon request.
Available by prescription only.
For information contact: Novo Nordisk Inc., 800 Scudders Mill Road, Novo Nordisk, TRESIBA, and FlexTouch are 2015 Novo Nordisk
Plainsboro, New Jersey 08536, USA 1-800-727-6500 registered trademarks of Novo Nordisk A/S. USA15TSM00559 9/2015
 PRINT // MOBILE // TABLET // DESKTOP

HOW DO
YOU TAKE TIME Theresa DiMasi
TO RELAX? VP WEIGHT WATCHERS MEDIA
EDITOR IN CHIEF I go back to
Mr. Miyagi: Breathe
Ed Melnitsky Mike Zimmerman in, breathe out,
CREATIVE DIRECTOR EXECUTIVE EDITOR and no scare fish.
M.Z.

I make sure to EDITORIAL

add me time to my
daily schedule. ASSOCIATE MANAGING EDITOR Katerina Gkionis
A.S. STYLE EDITOR Elizabeth Brous
By trying a new recipe.
COMMUNITY MANAGER Anita Sado It gives me a short-
term project to focus on,
ASSOCIATE EDITOR Mandy Rich with a treat at the end.
COPY EDITOR Elzy Kolb J.B.

SPECIAL PROJECTS EDITOR Jessica Branch

CULINARY
EXECUTIVE FOOD EDITOR Lisa Chernick

FOOD EDITOR Leslie Fink, MS, RD FOOD EDITOR (BOOKS) Eileen Runyan
I swim laps. Its a EDITORS Jackie Mills, MS, RD; Deborah Mintchef; Alice Thompson
peaceful way to ease
my mind while earning
some FitPoints.
ART
L.F. CONSULTING PHOTO DIRECTOR Marybeth Dulany
CONSULTING DESIGNERS Sheri Geller, Daniela A. Hritcu, Dimity Jones
ART/PHOTO ASSISTANT Rebecca Kollmer

Lauren Michaels By reading

EXECUTIVE DIRECTOR OF MEDIA books, books, and
more books!
I take a long walk in
L.M.
New York City before and
after work every day. Lisa Manico INTEGRATED MARKETING
P.K.
INTEGRATED SALES OFFICES
NEW YORK CHICAGO/MIDWEST WEST COAST TEXAS NATIONAL DIRECT RESPONSE
Deb OBrien Kevin Zoeller Jay Monaghan Jo Neese Warren R. Berger
tel: 212-589-2725 tel: 312-281-6582 tel: 415-777-4417 tel: 214-505-1680 tel: 212-779-7172 ext. 223
Cara Wagner Gale Vineyard Julie Lee Gregory L. Pepe
tel: 212-589-2815 tel: 312-281-6623 tel: 214-477-0128 tel: 212-779-7172 ext. 226
Lauren Magnowski
tel: 212-817-4474
AD SALES COORDINATOR PRODUCTION MANAGER CIRCULATION DIRECTOR AD SALES OPERATIONS
Paul Kalis Alan Biederman Jim Motrinec MANAGER
RESEARCH MANAGER FINANCE MANAGER CIRCULATION MANAGER Jordan Tuck
Julia Klauber Daniel Park Viviana Varona

SUBSCRIBER SERVICES
For the print edition, go to weightwatchers.com/magazine, e-mail customer service at WWMcustserv@cdsfulllment.com, or call 800-978-2400.
For the digital edition, go to zinio.com/weightwatchers or e-mail customer service at support@zinio.com.
CHANGE OF ADDRESS: FOR CANADIAN INFORMATION: RETURN UNDELIVERABLE
Weight Watchers Magazine Publications Mail CANADIAN ADDRESSES TO:
P.O. Box 6245 Agreement No. 40906006/ Weight Watchers, Inc.
Harlan, IA 51593 Registration No. 2835 Kew Drive
12327 1561 RT0001 Windsor, Ontario N8T 3B7
The stories in Weight Watchers magazine represent Members individual experiences. Eating patterns, activity levels, and adherence all play
signicant roles in determining weight loss and maintaining that loss. For many people, weight loss is temporary. Ask at our centers for details about
our maintenance record. Check with your physician before beginning or dramatically changing a tness routine.

weightwatchers.com / J U L Y / A U G U S T 2 0 1 6 9
success secrets

member RUTH VARGAS

AGE 34 HEIGHT 6'1"

spotlight LOST 58 LB*

PHOTOGRAPHY: CHRIS FANNING; HAIR/MAKE-UP: JESSI BUTTERFIELD FOR EXCLUSIVE ARTISTS USING LEONOR GREY AND ORLANE PARIS; WARDROBE STYLING: JASMINE CHANG.
Thanks to her healthy changes,
Ruth is rediscovering her
volleyball roots and bumping
her way to a bright future.
BY KATERINA GKIONIS

T ELL U S W H Y YOU J OINED

WEIG H T WATCH ERS . After
my two pregnancies, my weight
was up. Diabetes and high choles-
terol run in my family, and my num-
bers were rising. I noticed it was
affecting the way I lived, too. Sitting
down on the oor to play with my
kids was tough because it was hard
to get up. Id even take the elevator
to my second-oor apartment!

H OW DID YOU ACTUALLY

GET STARTED? I work in a com-
munity clinic, which offers Weight
Watchers At Work. Yes, I had sup- TAKE RUTHS
port at the meetings, but also my ADVICE:
coworkers and I shared recipes, QLittle by littleMy
advice, and inspiration via e-mail Leader, Monika, told me
throughout the week, too. Instead from the get-go, Dont
of watching Netix during my lunch change everything at
break, I started walking outside
with other women.
Before, I never wanted once. That made the
first few weeks on the
Program a little easier,
WHATS THE SUPPORT
L I KE AT H OME? My husband is
to be outside. Now, just and it still helps me stay
on course when my
my biggest fan. When I rst joined,
he bought me a bracelet and got
going out for a simple motivation wanes.
QKeep your whistle wet

me a charm each week that I lost

weight. When I swapped brown
walkand not getting out From my first meeting,
I realized right away

rice for white rice, started grilling in- of breath!is the that I wasnt drinking
enough water. I started

best feeling.
stead of frying, and began cooking bringing a bottle to the
office so that Id stay
greens, he ate it allno complaints!

DO YOUR CHILDREN NOTICE

hydrated throughout
the day, and that helps
YOURE MORE ACTIVE? Yes, me snack less.
I have so much energy to play with QSet a goalI started
them now. Well go for a walk, stop running and I really
GET enjoyed it, so I came up
by the playground, or Ill teach them MORE with something to work
a little volleyball, which I loved to toward: a marathon! Im
play as a kid. I walk with my head Hear Ruth tell going to start small with
up, feeling condent, beautiful, her story at a 5-mile race and work
and healthythats amazing. weightwatchers my way up to a 26.2.
.com/us/ruth.

10 J U LY/A U G U S T 201 6 *People following the Weight Watchers plan can expect to lose 12 lbs/wk.
RUTH LOST WEIGHT ON A PRIOR WEIGHT WATCHERS PROGRAM AND SMARTPOINTS.
 The other guy.

Helping people 24/7 licensed 97% customer 2nd-largest auto

since 1936 agents satisfaction insurer

The choice is yours, and its simple.

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

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

JHLFRFRP_$872_/RFDO2IFH

Some discounts, coverages, payment plans and features are not available in all states or all GEICO companies. Customer satisfaction based on an independent study conducted by Alan Newman Research, 2015.
GEICO is the second-largest private passenger auto insurer in the United States according to the 2014 A.M. Best market share report, published April 2015. GEICO is a registered service mark of Government
Employees Insurance Company, Washington, D.C. 20076; a Berkshire Hathaway Inc. subsidiary. 2016 GEICO
 Pure Silk Shave Cream contains aloe to moisturize
your skin, giving you the smoothest, most
touchable legs without irritation. Shaving with
Pure Silk is the easiest way to love your legs!

*NO PURCHASE NECESSARY. LOVE YOUR LEGS GETAWAY SWEEPSTAKES OPEN TO LEGAL RESIDENTS OF THE 48 CONTIGUOUS UNITED STATES & D.C. 13 YEARS AND OLDER. VOID IN AK, HI AND WHERE PROHIBITED.
Sweepstakes starts 10:00 a.m. ET on 3/1/16 and ends 11:59 pm ET 12/31/16. For Official Rules, prize descriptions and odds disclosure, visit www.LegsLikePureSilk.com/sweeps. Sponsor: Perio, Inc. 6156 Wilcox Rd, Dublin, OH, 43016.
 Inside N U T R I T I O N , H E A LT H , F I T N E S S , C U LT U R E , B E A U T Y, FA S H I O N

full plate
up your
downtime
What do you do when a
relaxingactivity feels like a chore?
Find the right escape!

Some people cant meditate

worth a lick. Trying to chill out can
actually be stressfulespecially if what
youre doing doesnt relax you, says
Lauren Mackler, author of Solemate:
Master the Art of Aloneness & Trans-
form Your Life. The key is to find the
activity that engages your personality
in a way that helps stress melt away for
you. In honor of National Relaxation
Day (August 15), here are some ideas.
MOVE AROUND. Pleasant physical
activity could bring on the zen, says
Mackler. It may be as simple as going
for a walk in a new locale. Head to a
lake, forest, or beachsomewhere you
can increase your relaxation quotient,
Mackler suggests. A more daring op-
tion: Add adrenaline. Anything from
burning around a track in go-carts to
rock climbing may block everything
out and leave you smiling afterward.
ENGAGE YOUR HANDS, EYES, AND BRAIN.
Anything that involves creating from
scratch can chill you out: cooking,
painting, writing, knitting, and work-
ing any kind of puzzle. Its less about
what you do than about immersing
yourself in the activity. Really not
crafty? Mackler suggests picking up
one of the new adult coloring books.
PHOTOGRAPHY: GETTY IMAGES.

READ. Finding a story that submerges

you in its pages is like finding a
treasure, says Mackler. Ask friends for
recommendations. She also suggests
sticking with paper. An LED light
screen may stimulate your brain, she
says. A real book or magazine could
be more relaxing.

BY CARI WIRA DINEEN weightwatchers.com / J U L Y / A U G U S T 2 0 1 6 13

full plate
THE NEWS YOU CAN USE
to-lose list
Who says losing weight is no fun?
Maybe your
commute isnt so
bad after all!
1. Get out of the car.
Adults who commute to
work by cycling or walking
may have a lower body-fat
percentage and body-mass
index in midlife compared
to those who drive, accord-
ing to a large new study
in The Lancet Diabetes and
Endocrinology. Even people
who use public transit show
a lower body mass index
(BMI) compared to drivers.
This suggests that even the
incidental physical activity
involved in taking a bus or
subway may be significant.
Cant ditch your car? Try
to be as active as you can
throughout the day. Every
step counts.
2. Have a good night.
A new study in Sleep helps
reveal how skimpy shut-eye
initiates next-day munchies.
Sleep-deprived volunteers
were less able to resist cook-
ies and chips, even though
theyd eaten a meal two
hours earlier. The research
suggests that lack of sleep
may amplify blood levels of
a chemical that enhances
the joy of eating.
14 J U L Y / A U G U S T 2 0 1 6 / weightwatchers.com
3. Take a few extra
sips. Increasing your
consumption of water by
a mere 1 percent per day
might have an impact on
your diet, found a study in
the Journal of Human Nutri-
tion and Dietetics. Of 18,300
US adults surveyed, the ma-
jority of people who drank
1 percent more water than
average also had a lower
intake of calories, saturated
fat, sugar, and sodium.
4. Power yourself with
protein. A recent large-
scale analysis of multiple
studies in the Journal of the
Academy of Nutrition and
Dietetics assessed proteins
impact on the sensations
that make you stop eating.
The analysis found that
protein may indeed help us
feel fuller. Test the theory
yourself by evaluating how
full you feel after eating a
protein-rich breakfast with
eggs as opposed to a carb-
filled bowl of cereal.
ONE PERSONS TRASH
might actually be worth a few bucks.
Sell your surplus on August 13,
National Garage Sale Day.
#FoodPicsAre
GoodForYou
Ever take a photo of what
youre about to eat and share
it on social media? Intrigued
by food-related hashtags on social
media, researchers from Saint
Josephs University in Philadel-
phia and the University of San
Diego looked into the impact that
consumer-generated images of
pleasurable food have on satisfac-
tion. Our study found that people
enjoy food more after they take a
picture of it because theyre able
to better anticipate the pleasure of
eating, says Sean Coary, PhD, the
studys co-author. You may be able
to get a similar effect for kale sal-
ads and whole grains, too. When
were eating something healthy
and share it on social media, we
signal to others that we are part of
the t club, says Coary. That peer
motivation may help keep you on
the path to success.
HEALTH
FOR THE
HUNGRY
When you donate
best bet
A chocolate and vanilla ice
pantry items, cream treat is a go-to summer
do you serve up dessert for, well, just about
the very best or everyone. Heres how two
dusty old stuf? favorites stack up.
SuperFood Drive
(superfooddrive CHOCOLATE-
.com) is a nonprot COATED ICE ICE CREAM
CREAM BAR SANDWICH
that helps hunger-
relief organizations
provide healthy
gifts to food banks.
Their website will
show you how
to host a Healthy
Food Drive and
encourage dona-
tions of better-
PHOTOGRAPHY: GETTY IMAGES.
for-you items like CHOCOLATE-COATED
whole grain pasta ICE CREAM BAR
SMARTPOINTS WINNER!
and low-sodium VALUE: 13 ICE CREAM
SANDWICH
canned veggies. SMARTPOINTS
VALUE: 7
That ancient can of
Vienna sausages?
Please chuck it EVEN BETTER
The Weight Watchers Giant Chocolate Fudge Ice
responsibly. Cream Bar has a SmartPoints value of 4!
full plate TAKE UP THE TORCH!
Try a new outdoor activity
THE NEWS YOU CAN USE in honor of the Summer
Olympics in Rio de Janeiro,
August 521.

healthy motivation
for future dads
The heavier you are when you fertil-
ize an egg, the greater chance your
future child may be predisposed to
obesity, claims a new study in the
journal Cell Metabolism. A compari-
son of sperm cells from 13 lean and
10 obese men showed a diference
in genetic markers associated with
appetite control.

berry beautiful
July is National Blueberry Month
and these new blueberry-infused
beauty products ofer probiotics,
deep hydration, and free-radical- MAD HIPPIE
TULA PROBIOTIC killing antioxidants to help you ANTIOXIDANT FACE OIL
DEEP WRINKLE put your best face forward. $24.99, madhippie
SERUM .com
$98, tula.com

YES TO BLUEBERRIES
DEEP WRINKLE NIGHT
CREAM
LEADERS BLUEBERRY $15.99, yestocarrots
SUPERFOOD MASK .com
$6, leaders
cosmeticsusa.com

LIVE TO
LAUGH,
LAUGH TO
LIVE
Is laughter really
the best medicine?
It just might be.
Women with a
good sense of A FOURTH TO
RECIPE BE RECKONED
humor may have a FOR WITH!
lower risk of death, SUCCESS
particularly from
cardiovascular dis-
PHOTOGRAPHY: GETTY IMAGES.

ease, according to
a new study in the
journal Psychoso-
matic Medicine. The + + =
research gives new
literal meaning to A STRAWBERRY- REAL
the phrase laugh- NEIGHBORHOOD MINT SPARKLERS
GATHERING SPARKLERS (p. 91)
ing at death!

16 J U L Y / A U G U S T 2 0 1 6 / weightwatchers.com
 Inside H E A LT H , N U T R I T I O N , W E I G H T- L O S S S U C C E S S , F E E L I N G G R E AT

healthiest ever
RULES TO
LOSE BY success
made simple
Ever wish you could make a healthy lifestyle a little easier to follow?
These leaders and coaches have a few tricks to share.
AS TOLD TO MANDY RICH

oking !
Lo ooood
Go

2. SAVE
PHOTOGRAPHY: VEER (WOMAN); ISTOCK (STICKY NOTE).

SPACE FOR
1. KEEP WHAT 4. PLAN
YOUR WHY YOU LOVE FOR THE
CLOSE BY I plan my 3. SET YOUR POSSIBILITIES
Every night I most challeng- OWN PACE I always have
5. REMEMBER
put a posi- ing time of When every- Splenda in my
tive word on a daynighttime one is ordering pocketbook to WHAT
sticky note on snacking!in the first round make my own WORKS
the bathroom the morning of drinks, I salad dressing. I keep a
mirror as a by tracking the get water. But When I go out binder full of
reminder that SmartPoints when its time to eat, I can my favorite
I am worth it for my treat of for round two, have any type healthy recipes
and deserve choice ahead I enjoy my wine of salad topped and rate them
to be good to of time. with everyone with a mix of by taste. That
myself. Jennifer elseand toast vinegar and way, Im always
Patricia Niemann, myself. Splenda. excited about
Dishinger, WW personal Laura Baker, Susan K. Forbes, dinner. GET Looking for inspiration?
WW leader and coach and WW personal WW leader and Denise Florio, MORE Check out Connect on the
Weight Watchers app.
personal coach adjunct trainer coach personal coach WW leader

weightwatchers.com / J U L Y / A U G U S T 2 0 1 6 19
healthiest ever
CHANGING FOR GOOD

walking
tall
T H I S S I N G L E M O M F O L LOW E D
KELLY O'KEEFE
AGE 38 HEIGHT 5'3"
H E R PA S S I O N , C O N T R O L L E D LOST 104 LB*
HER TYPE 1 DIABETES, AND
FOUND THE ENERGY TO
B E C O M E A B E T T E R PA R E N T
TO H E R T WO K I DS .
AS TOLD TO KATERINA GKIONIS

PHOTOGRAPHY: JOHN KERNICK; HAIR/MAKE-UP: MICHELE LEE FOR ZENOBIA AGENCY; WARDROBE STYLIST: MELANIE HEBRON SUTTON/ZENOBIA AGENCY.
As I child, I first noticed I was big-
ger than other kids when I was bul-
lied at school in the fourth grade.
Four years later, I was diagnosed
with type 1 diabetes. I didnt man-
age my blood sugar levels prop-
erly, and I became extremely thin
during high school, at one point
weighing about 90 pounds. I was
a teenager so that actually made
me happy. Then I landed in the
hospital, and I knew I had to follow
a plan so I could stay healthy.
Over the years, my weight
fluctuated. I tried every fad diet
and even took pills to lose weight,
but nothing worked for long. I REALIZED THAT
Then, when I was in my 20s, just
six months after I had my second
NO MATTER
child, my husband left me. It was a HOW BEAUTIFUL
traumatic experience. There I was,
a stay-at-home mom with two chil-
A PERSON MAY
dren. I got a job as a bartender to BE, THEY STILL
get by. My life was in turmoil, and
eating well was the last thing on HAVE ISSUES.
my mind. I turned to food to cope. EVERYONE HAS
Turn the page for more
THEIR OWN
PERSONAL
STRUGGLE,
AND DIABETES
IS MINE.
GET
MORE

Visit weightwatchers
.com/us/kelly
to hear Kelly talk
about her success.

20 *People following the Weight Watchers plan can expect to lose 12 lbs/wk.
KELLY LOST WEIGHT ON A PRIOR WEIGHT WATCHERS PROGRAM AND SMARTPOINTS.
healthiest ever
CHANGING FOR GOOD

Picking up the pieces

Slowly, I started to get my life to-
gether. My mom moved to Illinois to
help me with the kids, and I started
searching for a more stable job for the
good of my family and me. I found an
entry-level position at a local hospital.
I was so grateful that I had a job, but
that didnt mean everything else in my
life had fallen into place. I didnt have
a handle on my diabetes or my weight.
I wanted to go farther in my career,
so I decided to pursue a masters de-
gree in public health. But in class, I felt
like all eyes were on me whenever the
words diabetes or obesity came My old self had no energy. I
up. There were physical education stu- was always tired, always
dents, health teachers, and nutrition- grumpy. I didnt even want
istsand I felt like the big sore thumb.
BECOMING A to be around me.
WALK STAR
Starting a new chapter I started walking around my
neighborhood for exercise,
After I finished my degree, I was of- but after my mom passed
fered a job in Tucson, AZ, and I decid- away, I really got into hiking.
ed, along with my mom and kids, that I began to head to Catalina
we should all move there. I was happy State Park, which is about
to have a fresh start but frustrated with six miles from my home. I
found that hiking was a way
myself and depressed that Id gotten
to clear my head; it was a form
so big. If I ever wanted to be healthy of meditation for meI was
and have a long life with my kids, I out in nature, just me and my
knew I had to make a big change. My music. Its the best me time
mom had sworn by Weight Watchers I could ask for! My schedule
is flexible, so while the kids
are at school, I can hike as far
WHEN NEGATIVE as I want and just check in with
them on my phone if I need to.
THOUGHTS CREEP One day I hiked 13 miles!

UP, I SHOO THEM

AWAY. I SAY, KELLY,
LOOK HOW FAR
YOUVE COME. I cant say enough good things about Connectthe new community

in the past and shed tried to persuade

SMARTPHONE feature on the Weight Watchers app. Sometimes, youre not as

me to join, but I was a rebel, so I never
listened. Id finally started to realize
that, yes, Mom is right, so I took the first
step and joined.
SUPPORT forthcoming with people face-to-face as you are virtually. No one in
Connect judges you because theyre all experiencing what youre going
through. I like to post exercises I do each day, recipes Ive tried, whether
I gained or lost that week, or Ill post a quick question to Oprah!

Getting with the program

During my first three Weight Watch-
ers meetings, tears streamed down
my face. I felt like a total failure at
life. My marriage hadnt worked out, I
was obese, and I had type 1 diabetes.
When youre diagnosed with a chronic
life-threatening disease at age 12, its
tough to shake that sense of failure,
even though you know you have no
reason to feel that way. I cant pinpoint
exactly what helped me snap out of
it, but the positive reinforcement that
I received from the group each week
was really powerful!
Turn the page for more

weightwatchers.com / J U L Y / A U G U S T 2 0 1 6 23
healthiest ever
CHANGING FOR GOOD
KIDS ON BOARD Finding myself in the meeting
When we moved to Arizona, I knew no
My daughter is so compassionate! Shes one of my
biggest supporters. Shell always think of a restaurant
with healthy options for us to tryand shes only
10 years old! And my son is so proud of me, too. I
remember the first time I gained weight. He saw how
upset I was, and he said to me, So? Sometimes that
happens. Itll be better next week.
OxiClean Gets the Tough Stains Out.
one, so the members in my meeting
became my family. The support of my
Leader, Pam, still means so much to
me. From the beginning, she was able
to see the potential within me. I also
met two of my best friends, Sandi and
Peggy, at the meeting. Their kindness
and care have helped me move for-
ward. My mom passed away last Janu-
ary, and while no one can replace your
mother, these three women have given
me the support that my mother always
gave me, and Im so grateful for that.
Changing the game
Now Ive become the active, present
mom that I always wanted to be. Im
a team parent for my sons wrestling
team and a manager for my daugh-
ters softball team. I can tell how happy
my kids are to see me involved with
their activities. I realized that Im no
longer afraid of people staring at me
on the softball field or when I walk
OxiClean Versatile tackles over 101 different
types of stains, is color safe and chlorine free.
*For use on unfinished wood decks only. Refer to product
label for specific directions. 2015 Church & Dwight Co., Inc.
Visit us at YouTube.com/OxiClean
with my son to wrestling practice.
Ive become a positive person, and
my kids have noticed that, too.
Managing my diabetes
For most of my life, when it came to
my condition, I always felt like I was
chasing numbers. I thought I would
never be able to get a handle on them.
When I was heavy, my insulin resis-
tance would be high; then it would dip
when I was exercising and dieting. I
was in a constant cycle of losing and
gaining weight, trying to control my
blood sugar numbers.
Ive been wearing an insulin pump
since 2001. As I became heavier, I had
to take more insulin throughout the
day. When I joined the Program, I was
taking one unit of insulin for every 6
grams of carbs; now my insulin resis-
tance is lower and I take one unit for
every 12 grams. Changing my habits,
eating more fruits and vegetables, and
walking and hiking have all made this
chronic disease more manageable.
Turn the page for more
Dirty Sports Uniforms
Pre-Soak Tough, Dried-In Stains!
Dissolve OxiClean Versatile Stain Remover
powder with warm water and soak item for 1-6
hours for superior stain removal! Soak for 6 hours
for best results.
Juice on Carpet
Use All Around Your Home!
Remove excess stains before treating. Apply only
enough solution to saturate stain. Allow solution
to stand 1-5 minutes. Do not allow solution to dry
on fabrics. Blot with white towel. Rinse carpet with
clean water and blot until dry.
Messy Decks & Patios *
Use All Around Your Home!
Create a solution of OxiClean Versatile
Stain Remover and warm water. Apply
with mop or sponge, let sit for 5 minutes,
scrub and rinse clean!
Do You Suffer From:
Heel Pain Diabetes
Joint Pain Obesity
Back or Knee Pain Achilles Tendinitis
Neuropathy Bunions
Plantar Fasciitis Hammertoe
Arthritis Heel Spurs
G-DEFY
SUPER WALK
(QMR\WKHEHQHWVRIH[HUFLVHZLWKRXW
KDUPIXOLPSDFWRQ\RXUMRLQWV
Boost energy
Combat health issues
Increase mobility
Relieve pain

Absorbs Returns AVAILABLE

Super Walk
Harmful Energy Men Sizes 7.5-15
- Black/Silver TB9004MBS
Impact - White/Blue TB9004MWS

W hether its health-related or Each Gravity Defyer shoe Women Sizes 5-11
- Black/Purple TB9004FBP
caused by an injury, discomfort is exclusively designed - White/Pink TB9004FWSP

can occur in anyone at any age with patented VersoShock

and theres no excuse to exercise Technology, a system of springs
less. In fact, being active with that simultaneously work
discomfort is the most natural together to absorb harmful shock
$129.95 $ 99 95
way to keep your joints moving and return energy throughout the
smoothly. Experience a better
life with Gravity Defyer
body. Get rid of that I-cant-do-
anything-anymore attitude and
$3000Your
OFF Order
footwearease your discomfort let Gravity Defyer give you the Free Exchanges Easy Returns
and rediscover movement! The relief you need while boosting
moment you put on a pair of \RXUHQGXUDQFHDQGFRQGHQFH
Promo Code: MG8GHB9
Gravity Defyer shoes, youll get Transform your life right now
DVKEDFNVRIWKHGD\VZKHUH and invest in a pair of Gravity
nothing could stop you. Defyer shoes today!

Call 1(800) 429-0039

GravityDefyer.com/MG8GHB9
Dont Forget Gravity Defyer Corp.
to check out our other
products to relieve 10643 Glenoaks Blvd. Pacoima, CA 91331
discomfort:
Mens Dress Womens Sandals G-Comfort Insoles
Londonian $165 Rosemary $49.95 TF501, TF502

VersoShock U.S Patent #US8,555,526 B2. This product has not been evaluated by the FDA. Not intended to treat, cure or prevent any disease. Shoes
must be returned within 30 days in like-new condition for full refund or exchange. Credit card authorization required. See website for complete details.
healthiest ever
CHANGING FOR GOOD

OVER THE PAST

TWO YEARS, I
FOUND LITTLE
PIECES OF THE
PUZZLE OF MY LIFE,
AND THEY FINALLY
CAME TOGETHER AS
A PICTURE OF ME.

Moving forward
Ive had a lot of trauma in my life,
but my weight loss helped me handle
it all. When I moved to Arizona, I left
the gray cloud of my divorce behind. I
loved being a professor at the com-
munity college, I got healthier with A NEW LEAF
Weight Watchers, I found my best Before, I would do what
needed to be done to keep
friends at my meeting, and I started
our lives going, but I didnt
over. I lost all the extra baggageboth do anything for me. Now,
visible and invisibleand I began Ive changed that tune,
a new life. Ive found myself again. and that benefits all of us.

ONLY
SIMPLE 4
INGREDIENTS Add lavor.
No artificial
preservatives
high-fructose
NOT FAT.
No corn syrup At only 20 calories per serving, each splash of NAKANO is a
artificial
No ingredients
fresh, fat-free way to make your dish feel as good as it tastes.

SIMPLE SWAP for Steamed Veggies

SWAP: 1 Tbsp of butter FOR: 1 Tbsp NAKANO Original

11 grams of fat Seasoned Rice Vinegar
100 calories 0 grams of fat
20 calories

Follow us on pinterest.com/NAKANOSplash

Look for us in the vinegar aisle

2016 Mizkan America, Inc.
 The journey is even
better when you take it

Invite a friend to join Weight Watchers* for a chance to win a 5-day luxury retreat and meet Oprah!

REFERRAL OFFER MONTHLY PRIZE GRAND PRIZE

Current members get a $20 credit
on products in our Online shop when
a referred friend signs up for a
Weight Watchers subscription plan.
Your friend will get one too!
Each month, 50 entrants will Eight lucky winners and their
win a box full of ah-mazing gifts guests will get to go on a 5-day,
inspired by Oprah. 4-night retreat with special
appearances by Oprah.

How to enter:
Go to weightwatchers.com/invite.

THE MORE FRIENDS YOU REFER,* THE MORE CHANCES YOU HAVE TO WIN.
*Refer a Friend: Friend must purchase a subscription plan by 10/31/16 and to be eligible for the referral offer continue for at least 2 weeks. You and your friend will receive a
$20 credit via email that can be used at the Weight Watchers Online Shop at shop.weightwatchers.com. Processing of credit may take up to 45 days. Credit must be used in
full in one transaction by December 31, 2016. Some products may be excluded.
NO PURCHASE NECESSARY. The Better Together Sweepstakes is open to legal residents of the 50 US & DC who are 21 years of age or older as of date of entry. Starts 12:00am
ET on 5/1/2016 and ends at 11:59pm ET on 10/31/2016. Sponsored by Weight Watchers North America Inc. For official rules, free method of entry and complete details,
visit www.weightwatchers.com/oprah-refer-a-friend.
2016 Weight Watchers International, Inc., owner of the WEIGHT WATCHERS trademark. All rights reserved.
healthiest ever
SECOND OPINION

ILLUSTRATIONS: RANDY GLASS. PHOTOGRAPHY: GETTY IMAGES (GIRL); ISTOCK (SMALL IMAGES) .

28 Always consult your physician before taking any vitamins or supplements. BY LAURA TEDESCO
JUST walk
TM

AND BURN UP TO 2.5 X THE CALORIES!

NEW FROM BOWFLEX!

Introducing the 2016 Bowflex TreadClimber
cardio machine. The ultimate walking workout is
better than ever, combining the low-impact motions
of a treadmill, stepper and elliptical to burn up to
2.5x the calories of a treadmill.
Get results faster than ever with enhanced digital
connectivity, calorie-focused programming,
integrated USB charging station and more.
Plus, if you dont see incredible results,
well give you your money back!

!"&! &$"

oY;$u;-7bl0;u
lr_-$u;-7;";
m] 423
"|;rr;u 191
Workout Level 3.0

$u;-7lb 165
3.0 mph, 0% Incline

100 200 300 400 500

"ou1;&mb;uvb|o=)bv1omvbm$u;-7bl0;u-m77;r_b
&mb;uvb|"|7"|-bubl0;u1-oub;0um0-v;7om$

Call or go online and get your

FREE INFO KIT and digital brochure
plus FREE SHIPPING =ou-blb|;7l;!

FREE
SHIPPING!

800.440.0559 GetYourTC.com
+ou"-v=-1ombv]-u-m|;;7=ou;mo|_-rrb|_ouru1_-v;u;|umb|b|_bm;;hv=ou-=u;=m7;vv-
v_brrbm]-m7_-m7bm]-=ou1olr;|;7;|-bvub1;v-u;v0f;1||o1_-m];@;uv0f;1||o1_-m];b|_o|mo1;
o|-b7b|_-mo|_;uo@;u"ou1;&mb;uvb|o=)bv1omvbm$u;-7bl0;u-m77;r_b&mb;uvb|"|7"|-bu
bl0;u ou$;ulvom7bomv-m7ub-1ob1r;-v;bvb|$u;-7bl0;u1ol-vm1ub]_|v
u;v;u;7oY;|_;oY;o]o$u;-7bl0;u|_;$u;-7bl0;uo]o-m7v|)-h-u;;b|_;uu;]bv|;u;7|u-7;l-uhv
ou|u-7;l-uhvo=-vm1-vm1"|_)-(-m1o;u)))$
healthiest ever
SUCCESS SECRETS

member JORDAN HAMEL

AGE 40 HEIGHT 5'3"
LOST 43 LB*

spotlight
Getting a diagnosis that she
found hard to swallow prompted
Jordan to make healthy changes

PHOTOGRAPHY: JOHN KERNICK; HAIR AND MAKEUP: MICHELLE LEE FOR ZENOBIA AGENCY; WARDROBE STYLING: MELANIE HEBRON SUTTON FOR ZENOBIA AGENCY.
without giving up her baking!
BY KATERINA GKIONIS

WHAT CONVIN CED YO U TO

S E E YOU R DOCTOR? I had
been feeling something strange in
my throat when I swallowed, and it
was scary, so I got it checked out.
I thought it might be a cyst, and I
was almost annoyed that Id been
scared over what turned out to be
a sore from acid reux. My doctor
gave me medication to treat it, but
I knew the reux was also caused
by what I ate. I joined Weight
Watchers a few days later.
TAKE
D I D YOU R SY M PTO MS GO JORDANS
AWAY ONCE YOU J OINED? ADVICE:
After the rst week, I felt so much
QMake the decision.
better. I really started to notice my You can do anything
habits; I have three teenage boys, you set your mind
and with all their diferent activi- to. Choose to make a
ties, we were always grabbing fast lifestyle change. Put in
food on the go. No wonder I had the work. Be willing to
do it for yourself.
acid reux! I started counting my
points and I felt just as satised QGet help with
whatevers hard for
eating healthy, delicious food.
you. I needed to stay
Plus, I could still bake my sweet
treats, and that made me happy. "My husband noticed how accountable and keep
tracking! For me, that
SO YOU STILL BAKE? Baking
is therapeuticit clears my mind
and helps me relieve stress. Plus,
better
much I
felt, and he started making
support came from
the Meetings.
QBlock out naysayers.
I always tell myself,
giving the treats to others warms Positive in, positive
my heart. Cake pops and banana
chocolate-chip mini-muins are
my current specialties. If I want
one, Ill have itand track it.
changes, too!"
out. Dont let anyone
attack the things that
have helped you be-
come a better you.

WHAT ELSE MAKES YOU

FEEL G OOD? When Im riding
my beach cruiser, its like my mind, GET
body, and soul all get a workout.
MORE
My daily four-mile bike ride is so Hear Jordan talk about
fun. Just like on my larger journey, her journey at
I tell myself, Keep on pedaling. weightwatchers.com/
us/jordan.

30 J U LY/A U G U S T 201 6 *People following the Weight Watchers plan can expect to lose 12 lbs/wk.
JORDAN LOST WEIGHT ON A PRIOR WEIGHT WATCHERS PROGRAM AND SMARTPOINTS.
 nly

Egglands Best
gives you the best
in taste & nutrition.
THINK ALL EGGS ARE THE SAME? Then you havent experienced
Egglands Best.

Compared to ordinary eggs, Egglands Best eggs have ve times the Vitamin
D, more than double the Omega 3, 10 times the Vitamin E, and 25 percent
less saturated fat.Plus, EBs are a good source of Vitamin B5 and Riboavin,
contain only 60 calories, and stay fresher longer.

Hungry for better taste? EBs deliver more of the farm-fresh avor you and
your family love. Any way you cook them!

For your active lifestyle, you deserve nothing less than the best.
Egglands Best.

*Voted Most Trusted Egg Brand by American shoppers. Based on the 2016 BrandSpark/Better Homes and
Gardens American Shopper Study

egglandsbest.com
Better Taste. Better Nutrition.
Better Eggs.
 healthiest ever
THE REJUVENATOR

a new
focus
This author used photography
not just to mark her familys
memories and launch a
rewarding career but also to
heal the wounds of her past.
BY ME RA KOH

Photography was never my

first love. But when it found
me, I fell headlong. I will never
forget the day that journey
began. I was lying on the couch
watching my daughter, Pascaline,
play. All of a sudden, beautiful
afternoon sunlight spilled
through the French doors and illuminated her. I want
to learn how to take a photo of that, I thought.
This was no small moment. At that time, I was in a
paralyzing place of deep sadness, still mourning the
loss of my son, Aidanour little firewhose heartbeat
had stopped while I was still pregnant with him.
It only takes one image
Intimidation and doubt reared their ugly heads. to inspire you. This one
After all, I wanted to capture a fleeting, beauti- changed my life.
ful momentand, in a way, prevent further loss.
What if I couldnt do it? But there comes a point Create with purpose. The
in life when the need to heal overpowers fear. I bed in the field symbolizes
needed thisfor me. So I bought my first camera
my fear of leaving the fam-
and started teaching myself how to use it.
iliar. This shot motivates me
I devoted myself to capturing Pascaline's
story: curled up in Daddys arms, or frustrated
to live with courage.
and fussy, or giggling uncontrollably, or
playing with a balloon for the first time. Or
sometimes, just sleeping peacefully.
My 3 photo tips
Now, a decade later, photography is my Q BE DELIBERATE. Even
career and life. I owe it a lot. It healed me. It made though you have endless
me slow down, be present, and see the beauty in space on your phone or cam-
PHOTOGRAPHY: BRIAN TAUSEND (PORTRAIT).

each moment. It helped me fully appreciate what era, pretend youve got 36
I had and kept me from dwelling on what Id lost. shots (a typical roll of film).
Photography also taught me the importance of How will you use them?
shadows. I'd spent years trying to outrun the shad- Q DRAW THE EYE. Instead of
ows of my past, but taking photos showed me how having your subject stuck
shadows bring definition to the lightreminding in the middle, frame it in
you to see the brightness in every moment. the far right or left section
to add more emotion,
If you want to bring a photo to life, just ask: How drama, and anticipation.
can I capture hope or love or beauty today with just Q USE THE SUN. Morning and
a camera phone? This is the power we hold when evening light are always
we slow down, breathe, and focus on a single moment. When you pick up your camera, more flattering. Avoid shoot-
I've learned to shoot from the heart. And though you step into a creative space ing at noon. People are often
the pain of loss is still with me, the joy is even greater. that has limitless possibilities. forced to squint.

weightwatchers.com / J U L Y / A U G U S T 2 0 1 6 35
SPECIAL REPORT
THE NEW HEALTHY: PART 4
Our six-part series
investigates how were
striving to embrace
fuller, more inspiring
lives. In this issue,
we explore the power
of mindfulness.
 the
mindfu l ness
p l a y b o o k
TURNS OUT, SUCCESS IN LIFE MAY REALLY BE IN YOUR HEAD. A GROWING BODY OF EVIDENCE
SUGGESTS THAT PAYING ATTENTION TO THE HERE AND NOW CAN HELP YOU MANAGE
EMOTIONAL EATING, WHICH MAY LEAD TO ACHIEVING WEIGHT LOSS, FEELING HAPPIER, BUILDING
CONFIDENCE, AND CREATING DEEPER CONNECTIONS WITH THOSE YOU LOVE.

B y t h e r e s a d i m a s i

This concept, called mindfulness, optimism, better decision-making (such as when we mind-
fully eat and make healthier food choices), and lower levels
is simple: Focus on your present of depression, rumination, absent-mindedness, and anxiety.
circumstancewhether youre eating Buddhist monks may have originated the concept, but today
athletes, celebrities, schools, and corporations are embracing
oatmeal and fresh strawberries with mindfulness to help manage stress, boost performance, and
your partner or stuck in traffic on build emotional resilience.

the highwayinstead of letting your

mind drift to the past, the future, or
the last Game of Thrones episode.
Doing so will keep you grounded in your
own reality and help you tune in to how
youre feeling from moment to moment. REALITY IS
The practice of mindfulness keeps us aware of what were SO MUCH
MORE
thinking so we can live our lives purposefully, rather than oper-
ating on autopilot, ruminating on the past, worrying about the

DELICIOUS
future, or wishing things were diferent. Autopilot may seem
like a busy persons dream of ultimate efficiency, but, in fact, it
robs us of the opportunity to respond to situations in real time,
making it harder to break existing habits and create new ones.
THAN OUR
CONCEPT
The best part of this centuries-old Buddhist concept: Youre
probably already doing it. Have you ever been aware of your
breath or become absorbed in something youre think-
ing about? Thats mindfulness. Our minds are wired to think
and to wanderand thats OK, as long as you follow along.
When youre mindful, youre simply paying attention to your
OF IT.
thoughts. Youre actively in control. Judson Brewer, MD, PhD

The benets of mindfulness are many: Research shows that

mindfulness may reduce blood pressure and cardiovascular
disease and could impact psoriasis, inammation, and the
immune system. It is also associated with higher levels of life
satisfaction, agreeableness, vitality, self-esteem, empathy,

weightwatchers.com / J U L Y / A U G U S T 2 0 1 6 37
 SPECIAL REPORT
THE NEW HEALTHY: PART 4

Weight Watchers has long been interested in the connection

between mindfulness and weight loss, and in 2015 the company
supported work at Drexel University to better understand
mindfulness. Research at the university focuses on Acceptance-
Based Behavior Therapy (ABT), which teaches people to accept
their negative thoughts, be in the moment, and know whats
important to them. If youre trying to lose weight, for example,
you might ask yourself why you want to do so: Is it to be a good
parent? To play with your grandchildren? To be t enough to
travel? It can be anything, just as long as it deeply matters
to you, says Evan Foreman, PhD, psychology professor at
Drexel and lead researcher. And if you keep in mind what really
matters to you as you make decisions, youre more likely to
make good ones. Moreover, says Dr. Foreman, Theres some
thought that beating yourself up or judging your thoughts or
even trying to change them is using up cognitive resources you
desperately need to make better decisions. The results of the
work are promising: People who were randomly assigned to
the ABT treatment lost more weight than those who received a
Standard-Based Treatment (SBT).
Ready to get mindful? Follow these ve strategies for living By introducing curiosity to the equation, we efectively take
in the now. a moment to consider triggers in our environment (we see a
cupcake), our behavior (we eat the cupcake), and the reward
1. LOOK AT EVERYTHING WITH (we feel pleasure or guilt)and decide ahead of time whether

A BEGINNERS MIND the reward is as great as we originally thought.

Turns out, knowing it all is overrated. When you pay attention
to even everyday experiences and surroundings with a sense of
curiosity and enthusiasm, free of preconceived ideas, you make
room for a fresh outlook.
Paying attention with a curious mind also helps us change
our habits, says Judson Brewer, MD, PhD, associate professor
and director of research at the Center for Mindfulness at the
University of Massachusetts Medical School, who studies the
positive efects of mindfulness and meditation on the brain in
people with smoking and eating addictions.
And even when you do decide to eat the cupcake, being
mindful throughout the experience sets you up for next time.
In his practice, Brewer asked patients to eat donuts and pay
attention to how they felt after eating them. They reported not
feeling well, which they remembered the next time they were
ofered donutsand that in turn gave them pause. Ultimately,
many reported feeling better having not eaten the donuts.
In efect, they recalibrated their rewards system.
make it mindful Pretend youre a tourist.
how Next time youre on a bus, in the woods, at the

Switch your atention the gym, or on your way you uncomfortable, looking away and going
60-seconndes Instead of taking things in to work. Meeting someone such as undressing at about their business, not

mindful
Hacks
Need an almost-instant
refresh? Any time of day,
youre only seconds away
from a calmer, healthier,
more confident you.
by sight, close your eyes
and listen. If youd prefer,
take a minute to touch or
smell your surroundings.
Talk to a stranger
Take a minute to say
hello to someone you
meet while shopping, at
for the rst time engages the gym, sunbathing,
you, and hey, its good or having your picture
to realize that others
besides your family,
taken. Relax in your body
and breathe easily. Then
friends, and colleagues imagine yourself in that
have something to offer. uncomfortable position,
but instead of feeling all
Rewrite the scene eyes are on you, picture
Pick an item that makes that everyone is actually
sizing you up.
Raise the question
What would your life be
like if you did only what
was easy? You dont have
to answer it. Just know
its a possibility. Let that
possibility sink in.

38 J U L Y / A U G U S T 2 0 1 6 weightwatchers.com
 PEOPLE ARE
NOT ALWAYS at
how to el
LOOKING FOR mindfu y
SERENITY AND Mindful eating changes the way you experience

PEACE. MANY ARE food and eating. We all eat mindlessly at times, but
taking a few moments to stop, breathe, and notice

ALSO LOOKING our thoughts, feelings, and body experiences can

help you connect with your wiser self, and enjoy

TO FEEL TRULY food morewhile eating less.

ALIVE AND Jean Kristeller, PhD, a psychology professor at

Indiana State University and author of The Joy of

ENGAGED. Half a Cookie created the Mindfulness-Based Eating

Awareness Training program that teaches people to
reconnect with their thoughts, feelings, and body
Daniel Friedland, MD signals. Here are her five tips for enjoying a healthy
relationship with food.

1. Mind the gap: When you do eat, eat

Taking a moment to
breathe creates a space
between hunger and your
next move. If you have a
thought like I had one
cookie, mindfulness al-
lows you to see other pos-
mall, or walking down the street, explore your surroundings sibilities beyond Oh well,
as if youre seeing them for the rst time. Imagine whats its OK to eat the whole
happening behind the scenes. box because Ive already
blown it. Whether or not
you decide to eat more
2. DON T GET CAUGHT UP cookies is not the point.
Youre making breakfast as your mind starts replaying Just giving yourself space
yesterdays events: Whew, Im glad my presentation is over. to make choices will help
Everyone gave me a high ve, except Jack, who questioned keep you on track.
that one point. I should have done more research. Im smarter 2. Chose your
than that. Right? Plus, I spent all weekend working on the words wisely:
presentation instead of helping my kid study and shes failing When you eat, you flood
at school. I must be a bad mother. You continue to replay the your body with a rush
day in your head until all the mental chatter whittles down of information from your
your well-being, leaving you exhausted, irritable, and stressed. thoughts, feelings, and
Youve also eaten your avocado toast and drained your mug emotions. Next time
of cofee without really tasting any of it. youre hungry, steer clear
of I shouldnt eat this,
When you get caught up in an endless loop of self-analysis and send a positive mes-
and what-ifs or shouldas, you create a boundary between sage to yourself such as
yourself and the world, says Brewer. Its only when we stop Im going to nourish my-
overthinking that we move in the direction of ow: a state self. Then do so wisely.
of being completely immersed in the moment, fully energized 3. Listen to your body:
and with a sense of ease, concentrated to the point of It will try to tell you
happiness and even euphoria. (Yes, ow is a scientic concept what it needs. Learn to as long as you make the
outlined by Hungarian psychologist Mihaly Csikszentmihalyi recognize your hunger
in his 1990 book Flow: The Psychology of Optimal Experience.) cuesstomach pangs,
Brewer is a fan of ow: Its like 4-D. Everything is so much low energy, or dizziness. for the second or third
more vivid. Sights, sounds, tastes. Its joyful. Youre probably hungry if piece. Balanced eaters
you havent eaten in 3 to 4
make it mindful Get out of your own way. hoursbut if you just had
how Next time youre nervous about doing something, lunch, and find yourself
write down the worst-case scenario, the best-case outcome, going for more, perhaps
and the most realistic outcome. Act accordingly. youre really stressed.
slowly. It will give your
brain a chance to catch
up to your Im full body
signal. And pay attention
to how your body feels as
it goes from hungry to full.
4. Cultivate your
iner gourmet:
Our work has shown
that taste buds get tired
surprisingly quickly,
says Kristeller, which
means that when you pay
attention mindfully, after
only a few bites, the flavor
satisfaction of almost
everything will start to
go down. Kristeller also
teaches people to savor
those first few bites with
pleasure, not guilt; guilt
will quickly ruin your
enjoyment of the food.
5. Take it al in:
Appreciate the entire
experience of eating
the atmosphere, the table
setting, conversations
with loved ones. Its OK to
celebrate a friends birth-
day with a slice of cake,
choice mindfullyand
enjoy it, without going
eat for emotional reasons,
too. They just dont
obsess over it. And they
make adjustments later
in their day or week.

weightwatchers.com / J U L Y / A U G U S T 2 0 1 6 39
 SPECIAL REPORT
THE NEW HEALTHY: PART 4

e c h : 3 to t ry
sane t
by Bailey Swilley
3. RETURN TO CENTER
Life is full of stresses, sometimes a few, sometimes too many.
Mindful practice can help you deal with all of them. Its a matter
of pausing to notice your stress and how it makes you feel,
Stop, Breathe & Calm BuDdhify
then choosing a coping strategy. While several studies show
Think: Meditation Calm takes you on Colorful and
that stress, especially chronic, increases your risk of dying from
heart disease, cancer, accidents, and injuries, they also show this
Tailored to Your mini vacations, even engaging, Buddhify
increased risk only happens for individuals who believe stress is
Emotions in the middle of a offers guided
harmful to them. In other words, your stress may not be my stress. This app is incredibly stressful day. Want meditations based
customizable. to watch the tide on wherever you
Stress is very much related to how you work toward your The Stop screen roll in while listening are and whatever
goals. Daniel Friedland, MD, speaker, executive coach, and asks you to to seagulls and youre doing. Choose
CEO of SuperSmartHealth, describes the relationship between choose how you ocean waves? (Yes, your current activity
stress and performance: Without enough of a challenge, we can feel mentally and please.) Tap Sunset (Eating, Walking
easily get bored; too much overwhelms us so we cant perform. physicallyfrom Beach and youre around) or mood
Friedland says the key is to engage stress as a challenge rather
rough to greatand there. Is a crackling (Feeling stressed,
than a threat so you can stay in the middle of the curve. Instead
select ve emotions replace more your Cant sleep)from
of feeling your nerves before a presentation and saying, This
from a list of dozens. speed? Theyve got a rainbow-hued
could be a disaster, Friedland recommends feeling your energy
Then choose among that, tooalong wheel, and Buddhify
and saying, OK, Im amped and ready to go! Furthermore, he
three guided with several other will serve up a
says, You might even feel grateful for the energy that can help
meditations that relaxing options. meditation based
you be even more dynamic during your presentation.
will t your day. Calm also offers on where you are
make it mindful Find your happy place. Feeling grumpy? guided meditation in your day. With
how Pick one thing you enjoy doing and do it often Try Change to programs, but the more than 80 guided
dance, cook, paint, chop wood, make a movie, relax by the pool, turn things around. real stars of this meditations, a stats
ride a bike, volunteer, spend time with family and friends. Feeling awesome? app are the page, and social
Even 10 minutes a day will rejuvenate you. Try Joy to keep breathtaking sights sharing, this app
on keepin on. and sounds. Just sit, is perfect for the
4. DON T BELIEVE EVERYTHING Theres even one
for feeling Meh.
take a moment,
and enjoy the view.
modern mover
and shaker.
YOU THINK (free for iOS (free for iOS ($4.99 for iOS;
We each think thousands of thoughts every day. Unfortu- and Android) and Android) $2.99 for Android)
nately, most of them are unhelpfulespecially the ones
we have when were stressed, anxious, or in pain. This is
problematic because every time we have an unhelpful thought
we get better at having itwere reinforcing neural pathways
in the brain. Becoming aware of our thoughts and seeing them make it mindful Flip your thinking.
for what they really arejust thoughts, not factswill liberate how Bashing yourself is a surefire way to derail your
you. Here are just a few of the ways we limit our thinking: plan. The next time you experience negative self-talk, go from
%* .! %*# Convincing yourself that you know what other What if it doesnt work? to What if it does? Notice how
people are thinking. (She thinks Im stupid.) that feels in your body.
+(.%6! 0$%*'%*# Its all or nothing. (I ate a donut.
Game over.) 5. BE GOOD TO YOURSELF
2!.#!*!.(%6%*# When something bad happens once,
Repeat this phrase aloud: I am worth it. I am worth it. How
you expect it to keep happening, no matter what you do.
does it make your body feel? Next, say something negative:
(I tried that once. It didnt work, so itll never work.)
I dont deserve to be happy. Notice a change in the way your
0/0.+,$%6%*# Expecting disaster to strike. (Well, I ate
body feels? Our brains have a physical reaction to negative
way more than I expected to today. Theres no way Ill ever
ideas that can be mapped by an MRI.
drop the weight.)
%/+1*0%*#0$!,+/%0%2!/ When you start with something The more self-compassionate you are, the more youll
positive, then use the word but to lead into a negative. notice and see clearly whats going on in the moment, says
(I lost weight this week, but its the first time in three weeks.) Tara Brach, PhD, psychologist, meditation teacher, and

40 J U L Y / A U G U S T 2 0 1 6 weightwatchers.com
 author of Radical Acceptance and True Refuge: Finding Peace
& Freedom in Your Own Awakened Heart. Being mindful of your
own thoughts about yourself helps you respect yourself with
appreciation and self-worth. It works both ways. Whats more,
research shows that people who are self- compassionate may
be more likely to show compassion for others. Mindful people
engage with the world. The more we tune in to ourselves, the
more were able to tune in to others as well.
make it mindful Practice heartfulness.
how Balance all the insights youve learned about
yourself with a little love. Put your hand on your heart and
say: May I enjoy peace and happiness. May I live at ease
and with kindness. Even a simple Its OK or a Yes is
magic, says Brach.

more and more aware. ness. Being relaxed and energized is

s
Mindfulonne
Its easier to become mindful when the result of the practice.
PHOTOGRAPHY: GETTY IMAGES (2 WOMEN); OFFSET (SUNSET, HANDS). COLLAGE/ART DANIELA A. HRITCU.

youre feeling sensations in your body. Our emotional and mental energy is

in moti
Interview with Lee Holden
Qi Gong is a 4,000-year-old healing art
thats emerging as one of the next big
things in mindful movement. Its simpler
than yoga, and combines strength train-
ing and owing movements to provide
a relaxing mind-body workout. Qi Gong
mirrors the movements of nature and
is described as the art of efortless power.
Its easy to do at home or outside in
nature, and doesnt require lots of time,
space, or fancy clothing. We talked with
Qi Gong master Lee Holden, who believes
the practice gives us the ability to heal
ourselves from within, by training both
our mind and body at the same time.
The goal of Qi Gong is to awaken
our true nature and continually have it
unfold. Self-actualization isnt a destina-
tion but an ongoing process. Every day
3!3'!*+1.,+0!*0%((%00(!%0)+.! needs energy or qi to function. The more
the potential of the body to feel good,
vibrant, and healthy; the potential of our
emotions to feel compassion and love;
and the potential of our mind to become
Thats because the body is rooted in the
present. With Qi Gong, youre feeling
the air move through your ngers, your
feet on the ground, and the breath
owing through your body.
We can think of our mind and body
as pure energy. Qi means life force,
and Gong means skillful at working
with energy. Qi Gong is the practice of
cultivating our bodys qi (pronounced
chee), using slow, uid movements, body, emotions, and mind work in a
meditation, and deep breathing. I think of
the mind-body connection as a journey.
Were either getting more connected and
healthier, or were feeling less connected
and not as healthy. Mindfulness practice
and Qi Gong are ways to create a positive
mind-body connection every day.
Qi is the electricity that powers all
the physical systems in our body. The
heartbeat, the nervous system, and
the digestive system all need electricity.
Think of your body as the nest computer to these subtle cues so that we make
in the world. Every system in your body
qi, the healthier we are. So, hows your
energy? Do you have lots of it? Is it high
quality? The goal of Qi Gong is to have an
abundance of energy, peace, and happi-
tied to our physiology. When we feel
emotional stress, the best thing we can do
is go for a walk to calm our emotions and
get the energy circulating in our body
again. And if our body is feeling ill, we
can help it by reducing our mental and
emotional stress. I think of it like water.
Water is H2O, and if you look at its many
formsliquid, solid ice, or steamthey
look diferent. But its still all H2O. Your
/%)%(.35$!!*!.#5#+!/'*
forth like water evaporating to mist, mist
forming clouds, clouds raining down.
Its all one integrated system.
The bodys trying to communicate, but
weve stopped paying attention to it.
Pain is energy, too. When you have neck
pain or your shoulders are tight, your
bodys trying to relay some information
to your system, such as, Dont sit in your
chair all day long. We can start to listen
better decisions for ourselves.
GET Ready for qi? Check out Lee Holdens
MORE videos to get you started! Go to
weightwatchers.com/us/mindyourqi.

weightwatchers.com / J U L Y / A U G U S T 2 0 1 6 41
 H O T S U M M E R B E A U T Y, S E X Y A R M S , T H E P E R F E C T R E S T D AY

work it out
R S
go with
the flow
Simple, graceful,
controlledthats
how youd describe
tai chi, a practice
that blends slow,
rhythmic move- Explore tai chi, a Chinese martial
ments with focused art thats gentle on the body
breathing, engag- and potentially big on the benefits.
ing muscles head to
toe (as well as your
mind). Not only is it BY KAREN ASP
easier on the joints
than yoga, but
you can score these
rewards, too.

1 A PERFECT
PEACE OUT
Its not called medita-
4 A SMILE BOOSTER
Feeling low? You
could zap it away with
tai chi. In a meta-analysis of
634 subjects from 13 studies
on tai chi and depression,
tion in motion for nothing. researchers found that those
Moving slowly with syn- who practiced tai chi for as
chronized breath may make little as 40 minutes, at least
you calmer and lower blood once a week, tended to alle-
viate depressive symptoms,

3
pressure, says Scott Cole,
tai chi fitness expert in Palm says BMC Complementary
Springs, CA, and creator of and Alternative Medicine.
the top-selling tai chi DVD

5
series, Discover Tai Chi. Plus, A LEGENDARY
you have to remain in the
moment, which suggests
LEG BUILDER
that mental distractions may Tai chi poses require
be more likely to fade away. you to sit into your glutes
and quads. You might have A SKELETON
some leg quiver, but not STRENGTHENER

2
to worry. Thats a sign One study of 86 post-
your muscles are building menopausal women with
strength, especially the osteopenialower bone
slow-twitch muscles, which densitysuggests that tai
A BOON FOR
PHOTOGRAPHY: ALAMY.

may help build and support chi could be considered an

BAL ANCE
When you do tai chi,
youre frequently shifting
your weight from one leg
to the other, helping you feel
steadier on your feet and
more mobile, Cole says.
flexibility in everyday
activities like getting in and
out of your car and bending
over to sweep, Cole says.
intervention for possibly
helping to build bone densi-
ty and reducing fracture risk,
according to a 2012 review
of data published in the jour-
nal BMC Complementary
and Alternative Medicine.

Before starting any new routine, make sure to check in with your doctor first. J U LY/A U G U S T 201 6 45
work it out
ITS GLOW TIME!

easy
breezy
During the dog days, just forget the
heavy foundation, Kardashian-style
contouring, and flat iron. Here are
fast fixes to keep you looking fresh
and fabulous, no matter how high
the temperature climbs.
BY ELIZABETH BROUS

OPI Nail Lacquer

in Its a Boy!,
$10, ulta.com.

KEEP THINGS LIGHT Maybelline New York

Less is more when it Eyestudio Lasting
Essie Nail Polish comes to summer make- Drama Waterproof
in Berried Treasure, up. Switch to a light- Gel Pencil, $8,
$9, essie.com. weight foundation, trade drugstores.
your blush for bronzer,
and dust on an oil-
absorbing translucent
powder to avoid any

HAIR AND MAKEUP: ALBERT LESTER FOR UTOPIANYC; STYLING: JASMINE CHANG.
meltdowns. Keep eye
makeup in place by

PHOTOGRAPHY: J MUCKE (CK ONE SUMMER) AND DIDIER GAULT (MODELS);

NAIL IT Zoya Nail Polish choosing waterproof
in Dixie, liner and mascara Neutrogena Shine
Our picks for pedis: blues, ber- Control Liquid
ries, and bold reds. Slip into your $10, zoya.com. formulas (apply to top
Makeup SPF 20, $13,
sandals sooner with a fast-drying lashes only to prevent neutrogena.com.
topcoat (like Sally Hansen Insta- smudging).
Dri Top Coat, $5, sallyhansen.com).

PONY UP
Bored with your basic SMELL LIKE
ponytail? Separate hair SUMMER
into three equal sections.
Even if youre stay-
Comb the middle section
ing in the AC, you
straight back, and then
can get your hot
start twisting a side section
weather groove on
toward the center of the
with a scent that
head, slowly adding in hair
boasts tropical
from the center section as
notes like coconut
you twist down to the nape
milk and guava.
of the neck. Fasten and
repeat on the other side.
Gather the two twisted CK One Summer
pieces together, and secure eau de toilette, $54,
at the nape of the neck. macys.com.

46 J U LY/A U G U S T 201 6 EXPERT: Alfred Lester, New York City hairstylist.

 Dermatologist
Recommended
for Scars and
Stretch Marks.
GfK, 2014

I just wanted to thank you for your amazing product and let
you know how much I love it! I bought a bottle after my
pregnancy, after trying cocoa butter creams to make my stretch
marks fade away with no success. After only a few weeks of
using the Bio-Oil, my stretch marks turned to an almost
invisible, light silvery colour. You have to be really looking
for them now to even notice them. I was totally blown away, and
I have been recommending this to everyone I know ever since.
Not only does it work wonders, but it smells amazing as well.
Forest Hoffman

Bio-Oil is a specialist skincare product formulated to help improve the appearance of scars, stretch marks and uneven skin tone. Its unique formulation, which contains the
breakthrough ingredient PurCellin Oil, is also highly effective for aging and dehydrated skin. For comprehensive product information please visit bio-oil.com. Bio-Oil is available at
pharmacies and selected retailers at the recommended selling price of $11.99 (2fl.oz.). Individual results will vary.
work it out BEFORE STARTING ANY
FAST FIVE NEW ROUTINE,
make sure to first check
in with your doctor.

sleeveless
summer Tanks, sundresses, tube topsbare
your arms proudly! This five-
minute workout could help make
them look and feel even better.
BY WENDY GIMAN

Hey, your arms already

rock. Nows the season
to celebrate them: Don that
strappy dress; wear that
halter. And show them even
more love with this speedy,
effective, and fun work-
out, designed for you. Ive
created this well-balanced
program to help Weight
Watchers magazine readers
become long and lean at
any age, says creator Annie
Tran, an Equinox Fitness
Club master trainer in New
York City. Work this routine
for ve minutes a day, ve
days a week, for ve weeks.
For the rst two weeks,
perform each exercise for 30
seconds and rest for 30. The
next two weeks, build to 40
seconds on, 20 seconds off.
For the fth week, graduate
to 50 seconds of work with
a 10-second break. Add in
some cardio afterward for a
complete workout. Thats
all it takes to give your arms
the treatment they deserve.

SHORT AND To prevent weight gain, more intense but shorter bouts of activity may be more effective than
SWEET longer bouts at lower intensity, says National Health and Nutrition Examination Survey data.

T HE WORLD RECORD

1,868
PHOTOGRAPHY: VEER.

FOR THE MOST ONE-ARM

PUSH-UPS IN ONE HOUR.
NOW YOU R WORKOU T
DOESNT SOUND
S O H A R D, D O E S I T ? !

48 J U L Y / A U G U S T 2 0 1 6 / weightwatchers.com Turn the page for more

 work it out
The Whole FAST FIVE

You.
Our scales go beyond weight. your sleeveless
With full body analysis, they get to
know you inside and out. Focus on
the whole you because youre
summer"plan
much more than just a number.

CHATURANGA
In push-up position, keep your elbows tight against your
body for this movement (youll feel the exion in your triceps
if youre doing it right). Bend your elbows and lower your
body to the ground. Pause for a moment, then push back up
to start and repeat for the allotted time.
MODIFICATION: Are you dropping your body weight and hear-
ing a thud? If so, push up from your knees, not your toes.
SHOULDER TAPS
Go into a plank pose with your feet
slightly wider apart than your
shoulders. Brace your core and keep
your body in a straight line. Lift your
left hand and cross in front to tap
your right shoulder; return your left
hand to the oor, and then use
your right hand to tap your left shoul-
der. Repeat for the allotted time.
MODIFICATION: Too hard to hold the
pose? Place your knees on the ground.

STANDING PUSH-UPS
Stand facing a wall at arms length. Place your hands at on BEAST POSE
the wall, leaning into it slightly so your arms hold your weight. Get on your hands and knees (table
Bend your elbows as you move toward the wall until your pose). Your legs should be hip-width
face is a few inches away from it. Pause for a moment, then apart, your hands directly below your
push back to the starting position. shoulders, and your elbows locked,
MODIFICATION: Want to double the effort? Use only one hand with the inside crooks of your elbows
(place the resting hand behind your back). Alternate arms. facing forward. Brace your core
Or take the push-ups to the oor by going into a table position, and lift your knees so that a piece of
keeping your knees on the ground the entire time. paper could slide under them. Gently
shift your weight forward so your
shoulders move 12 inches past your

Scales by wrists. Hold for at least 5 seconds,
return to start, and repeat.
MODIFICATION: Tough to hold for 5
seconds? Shift your weight back (not
forward) about 45 degrees and keep
your knees and hands rmly planted.
ILLUSTRATIONS: REMIE GEOFFROI.

Elevate your knees slightly and hold.

To learn more about
Weight Watchers scales,
go to www.conairscales.com
WEIGHT WATCHERS is the registered trademark of
Weight Watchers International, Inc. and is used under
license. 2016 Weight Watchers International Inc.
All rights reserved. 15AD017813
SIDE PLANK
Lie on your right side and prop yourself up on your right elbow
so it forms a 90-degree angle. Keep your left leg on top of your
right and bend your knees so your feet are behind you. Resting
your weight on your right elbow and leg, lift your body until it
forms a straight line from your head down to your knees. Raise
your left arm, brace your core, and hold the pose for half the
allotted time. Then switch sides.
MODIFICATION: Too easy? Try keeping your legs straight
instead of bending them.
50 EXPERT: Annie Tran, Equinox Fitness Club master trainer in New York City.
 Regions has
the tools to help us
take our NEXT STEP.
Now that she and her family have moved to New York, Ashlee
relies on Regions innovative online and mobile tools to manage
her money. From the goal trackers on My GreenInsights to the
convenience of Regions Personal Pay,* Ashlee can track her
spending and savings to the penny which makes saving
for a new house easier than ever. Ready to take your
next step? Were ready to help.

Watch Ashlees real Next Step story and

plan your own at regions.com/ashlee.

2016 Regions Bank. Actual Regions customer compensated for her appearance. * Regions Personal Pay is subject to fees. Customer must be enrolled in Online Banking to use Personal Pay. $1 fee to send each personal payment.
Payment recipients must enroll in, or already be enrolled in, the Popmoney network to receive a payment. Popmoney is a registered trademark of Fiserv Inc. | Regions, the Regions logo and The Next Step Project are registered trademarks of
Regions Bank. The LifeGreen color is a trademark of Regions Bank.
 work it out SHARE WITH FRIENDS!
SOUL FOOD
g o n" e d i t ion! Follow Weight Watchers
on Pinterest to find these

"movin quotes and more.

f ret r e you came

Nevr wh fro m,
ive yorslf rmssin
bt p
o be frivn.
t

LULU, WILMINGTON, DE LINDA, CARROLLTON, TX

Y ct
PHOTOGRAPHY: STOCKSY (TWO TOP IMAGES); ISTOCK (BOTTOM RIGHT); STOCKSY (FERRIS WHEEL).

mo
PATRICIA, COLUMBUS, OH
fwd
 lk g
backwd.
JAMIE, MATAWAN, NJ

Does this
make a
difference
TODAY?
PAT, LAKEVILLE, MN TELL How do you celebrate your success?
US! Tell us at wwmeditor@weightwatchers.com.

weightwatchers.com / J U L Y / A U G U S T 2 0 1 6 55
 ou r
o d
B Re y Y at
s t
BECAUSE BODIES IN MOTION GET TIRED.
HERES WHY TAKING AN OCCASIONAL DAY OFF
FROM YOUR WORKOUT REGIMEN MAY BE THE REAL
KEY TO REACHING YOUR FITNESS GOALS.

56 BY K. ALEISHA FETTERS PHOTOGRAPHY BY DIDIER GAULT

 N owadays, we never stop.
FEED YOUR
RECOVERY
Dont use a rest day
as a license to eat
We do it alland then some. And our workouts are no exception. poorly. Youll miss out
on important recovery-
When we really get into the groove, exercising consistently and loving it, the promoting nutrients and
you may feel crummy,
idea of a dedicated no-sweat day sounds ridiculous and, well, scary. Many says sports dietitian
people think a rest day means that they sit around doing nothing, which freaks Marie Spano, MS, RD.
Get ready for action
them out because they believe sitting might mean weight gain, says Cassandra again with these foods.
Forsythe, PhD, RD, CSCS, assistant professor of exercise science at Central
Connecticut State University and Girls Gone Strong advisory board member.
And then theres the uneasy feeling that to both your strength and your cardio gains,
not working out for a day or two is tanta- according to a 2016 Journal of Strength and
GREEK YOGURT
mount to taking a step backward. Or that Conditioning Research study of 58 recre- This creamy favorite can
itsdare we saylazy. Our tendency is ational athletes ages 21 to 28. So if youre not contain up to 23 grams
to work harder and harder to solve every seeing the results you want, rest may actu- (depending on the variety) of
plateau, says exercise physiologist Mike T. ally be the solution. muscle-building and muscle-
Nelson, PhD, CSCS. While you need to put The trick is making the most of your recov- repairing protein in a single
cup. Spano recommends
in the work to see results, you also need to ery day and not thinking about it as rest. getting at least 2530 grams
recover from your last session before exer- Enter the concept of active recovery. By of high-quality protein
cising again. If youre constantly tearing making sure to move through light activities at each meal.
down your body and not allowing enough ranging from walking and yoga to easy
time for it to repair, you could be headed body-weight workouts and games of softball
backward despite all of your effort. And if in your backyard, you help enhance blood
you work out consistently, without getting flow to your muscles. Thats critical to aiding
adequate rest, your body may experience both removal of waste products and getting
CHERRIES
central fatigue (which affects exercise per- muscles the oxygen, enzymes, protein, glyco-
Montmorency sour cherries
formance), hormonal disturbances, and gen (stored carbs), and other nutrients are loaded with anthocyanins,
depression, according to a 2012 Sports they need to repair and come back stronger, compounds that could help
Health review of previous research. And and to be more capable and ready to work decrease inammation and
rest days help as much mentally as they harder than before, Forsythe explains. ease muscle soreness. They
work in a manner similar
do physically, aiding in preventing activity By reframing rest days to be all about ac- to pain relievers like ibupro-
PHOTOGRAPHY: SHUTTERSTOCK (YOGURT, CHERRIES, GINGER); ISTOCK (WATER BOTTLE).

burnout and helping to keep you psyched tive recovery, rather than collapsing on fen, Spano says. Not a fan?
for workouts ahead, says Forsythe. the couch, youre less likely to feel as though Raspberries may help, too.
Thats not all: Exactly how much time off youve stopped working toward a better,
you give yourself could be directly related healthier body. Because you havent!

WATER
H2O is vital to maintaining
REPAIR WHILE YOU SLEEP normal blood volume. Blood
supplies your muscles with
All active recovery aside, the best rest by far is the rest you get in bed at night. Thats
oxygen and other nutrients
largely because, as you sleep, your body releases human-growth hormone (HGH), a tissue- they need in order to heal,
building substance thats critical to your bodys repair and recovery process. If youre Spano says. And dont worry:
18 or older, you should be sleeping seven to nine hours a night, says the National Sleep Cofee counts, too!
Foundation. Otherwise, youll rack up a sleep deficit that could reduce levels of tissue-
building hormones while increasing levels of cortisol and substances that break down
muscle and other fibers for energy, according to research published in Medical Hypotheses.
Think you cant get enough shut-eye? Try our four ways to get a solid snooze each night:

Stick to a schedule. Power down the Dont disrupt your Stretch before bed.
If you think you cant gadgets. It may be deep, restorative Got tight muscles? GINGER
handle it, set a daily dark out, but the light sleep. Download the Perform this stretch Sprinkling some into your tea
appointment an hour from your smartphone SleepCycle app, which before bedtime: Lie on or adding a little to meals like
before bedtime to could keep you up. will wake you only your back, then pull salmon or stir-fries may help
start winding down so Set your phone on Do during your lightest each knee toward your ease muscle soreness and
you can slowly build it Not Disturb mode snoozing (free for iOS, chest and hold for promote recovery, Spano says.
into your routine. to ease you into sleep. $0.99 for Android). several seconds.

weightwatchers.com / J U L Y / A U G U S T 2 0 1 6 57
 Rest Easy But S tay Active!
Ready to recover? Forsythe recommends dedicating one
day off after completing two to four workouts in which
youre really pushing yourselfor at least once to twice a
week. Make your recovery days pay off with this mobility
and stability routine. Perform each exercise in the circuit
below for 30 seconds without stopping, rest for one
minute, then repeat for a total of two rounds. Focus on
good form over speedand see how great youll feel.

SQUAT THRUSTS SPEED SKATERS

Stand with your feet hip-width Stand on your right leg with your
apart (1). Squat until your thighs are left toes on the floor behind you
parallel to the floor and your hands for balance. Bend your right knee,
reach the floor just in front of your lower your hips (1), and spring up
feet (2). Now jump your feet back to hop to your left. Land on your
so youre in push-up position (3). left foot, placing your right toes on
Pause, then jump your feet forward the floor behind you (2). Alternate,
again to your hands, and stand up. letting your arms swing with you
(just like a speed skater).

1
1

MODIFICATION
Dial things down
by stepping, rather
2 than hopping from
side to side.

2
MODIFICATIONS
Does this exercise feel
a bit too intense for a
recovery day? Instead
of jumping your legs
back and forth, step TAKE-IT-EASY TOOLS
them one at a time. Check out these gadgets and gear to help
Want more? Add a
push-up to the series
you make the most of your recovery day.
3

HAIR AND MAKEUP: ALBERT LESTER FOR UTOPIANYC; STYLING: JASMINE CHANG.
of movements.

BEAR 1
CRAWLS
Get on your hands and DR. COOL TRIGGER POINT ITHLETE
knees, then straighten RECOVERY WRAP THERAPY GRID This app measures
your legs to push your This sleek ice and 2.0 FOAM ROLLER your heart rate
backside up in the air. compression wrap Cant get in for variability (HRV).
From here, step one may ease tired a massage? The Preliminary research
hand and the opposite joints, relieve plantar extra-long GRID 2.0 has associated large
foot forward (1). Re- fasciitis pain, and foam roller features changes in HRV
peat on the opposite speed post-workout a 3-D surface that to overtraining and
side to crawl yourself muscle recovery. mimics a therapists smaller changes to
forward (2). hands to deliver better recovery. The
Wet one, stick it in
the freezer for 20 blood and oxygen to app displays your
2 minutes, and pop your muscles. Rolling HRV in three colors:
it onit stays cold out your body may Green means start
MODIFICATION help reduce soreness
Add some for 20 minutes, the moving; amber
perfect amount of and could improve signals its time for
backward
time for ice therapy. performance recovery. Red? Settle
movements
to give your ($18$28, in subsequent in for a massage.
muscles a new drcoolrecovery.com) workouts, according ($9 for iOS and
challenge. to Nelson. Android)
($65, tptherapy.com)

58 J U L Y / A U G U S T 2 0 1 6 / weightwatchers.com
 Keep your
summer meals
iously
delicsimple.

Find SmartPoints friendly recipes at www.WeightWatchers.com/SensibleFoods

MANUFACTURER'S COUPON EXPIRES 9/30/2016

SAVE 50
when you purchase ANY TWO (2) Weight Watchers
licensed and endorsed products.
Coupon excludes Weight Watchers Smart Ones and is not valid in Weight Watchers meeting rooms or on Shop.WeightWatchers.com. WEIGHT WATCHERS on foods
and beverages is the registered trademark of WW Foods, LLC. WEIGHT WATCHERS for services and SmartPoints are the registered trademarks of Weight Watchers
International, Inc. Trademarks are used under license. 2016 Weight Watchers International, Inc. All rights reserved. Selection may vary by store.
GET GRILLIN
The Walden Way TM

Zero Calories, Fat, Carbs, Gluten, Dairy or Sugars of any Kind!

Great Taste and Calorie Free. How does Walden Farms do it?
Rich Natural Flavors...
Walden Farms Calorie Free slow simmered BBQ Sauces are made
with rich natural flavors including Smoky Hickory, Real Honey, Dijon
Mustard, California Sun Ripened Tomatoes, Worcestershire Sauce,
Apple Cider Vinegar, Red Pepper Flakes, Garlic, Onion, Cayenne
Pepper and much more.
Walden Farms BBQ sauces make delicious marinades for your favorite
meat, seafood, poultry and veggies, and are great to baste with.
Be sure to save some Walden Farms BBQ Sauce for dipping.
Best of all, use all the Walden Farms you want, it still adds up to Zero!

Switch & Save Hundreds of Calories Every Day The Walden Way
Visit waldenfarms.com/wja 16 for FREE Barbecue Sauce with your order!
Coffee Creamers Pancake Syrup Chocolate Syrup Caramel Syrup Fruit Syrups Chocolate Dip Caramel Dip Marshmallow Dip Fruit Spreads Peanut Spread Chocolate Peanut Spread
&LQQDPRQ5DLVLQ3HDQXW6SUHDG&UDQEHUU\6DXFH3DVWD6DXFHV0D\R)ODYRUHG0D\RV6DODG'UHVVLQJV&ROHVODZ'UHVVLQJ%%46DXFHV.HWFKXS6LQJOH6HUYH3DFNHWV

100% GUARANTEED 800.229.1706 See Whats New at WALDENFARMS.COM Parve

2016 Walden Farms, Inc
 S U M M E R M E N U S , C A P P U C C I N O M I L K S H A K E , T O M AT O R E C I P E S & M O R E

eat it up
MARKET
WATCH
a slice
of summer
Watermelon is
available year-round,
but in the United
States peak season is
June through August.
Whole melons should Grace Young When the weather
be heavy, without any turns hot and sultry, watermelon
soft spots or cracks. cools everything down. As its very
(A pale-yellow spot name suggests, watermelon is more
is fine; it indicates than 90 percent water, so eating it
the fruit was picked is a smart way to help stay hydrated.
when ripe.) Most Best of all, the versatile ruby-red
watermelons sold
fruit is delicious in a breakfast or
PHOTOGRAPHY: ROMULO YANES; FOOD STYLING: CARRIE PURCELL; PROP STYLING: MEGAN HEDGPETH. ILLUSTRATION: RANDY GLASS.

these days are

lunchtime fruit cup, a dinner salad,
seedless (all baby
a sorbet, or a granita dessert. Add
watermelons are),
chunks to salsa, or puree the fruit for
which helps the fruit
stay fresh longer. a chilled soup or smoothie. And keep
cubes in the refrigerator for a sweet
anytime snack: Unlike most fruits,
this melon tastes great ice-cold. Even
the rind is edible (when pickled)!

COOL WAYS
TO COOL OFF
Q FREEZE watermelon
cubes and add them to
smoothies instead of ice.
Q MAKE YOUR OWN ICE
POPS In a blender, puree
seedless, cubed water-
melon, hulled strawber-
ries, a squeeze of lemon
or lime juice, and a bit of
honey (optional). Pour
mixture into pop molds,
insert sticks, and freeze
until firm, about 4 hours.

GOOD Watermelon is a good source of vitamin C

STUFF and contains potassium and vitamin B6, too.

weightwatchers.com / J U L Y / A U G U S T 2 0 1 6 61
eat it up
MARKET WATCH
GRILLED WATERMELON AND GOAT CHEESE SALAD
PREP 25 MIN // COOK 1 MIN // SERVES 4
Grilling watermelon lends a unique
taste and texture to a classic
summer fruit. Stacked slabs make
a beautiful presentation.
8 large triangular slices
seedless watermelon,
rind removed
2 c baby arugula
2 tsp olive oil
tsp salt
tsp freshly ground pepper
c soft goat cheese,
crumbled
8 tsp balsamic glaze
8 tsp pumpkin seeds
62 J U L Y / A U G U S T 2 0 1 6 / weightwatchers.com
STORAGE & HANDLING
Whole melons last at room
temperature for 1 weekthey
keep in the fridge for 2 weeks.
Cubed or sliced watermelon
will last in the fridge 2 days if
wrapped tightly in plastic or in
an airtight container. You can
also freeze pieces in an airtight
container for up to 3 months.
1
For melon slabs, halve the melon,
then cut halves into slices.
2
Cut each slice into three
triangles.
1 Off heat, coat a grill rack with cooking spray.
Preheat grill to high heat.
2 Place watermelon on heated grill; cook
until lightly charred, 1020 seconds on
each side.
3 In a medium bowl, toss arugula with olive oil, 3
and season with salt and pepper. Using smaller knife, slice rind
4 Place a watermelon slice on a small plate, off of each triangle.
and sprinkle with 2 Tbsp cheese; top with
another watermelon slice and c arugula,
Grace Young is the award-winning author
drizzle with 2 tsp balsamic glaze, and sprinkle
of Stir-Frying to the Skys Edge, The Breath
with 2 tsp pumpkin seeds. Repeat with re-
of a Wok, and The Wisdom of the Chinese
maining ingredients to make 4 salads.
Kitchen, as well as a serious fruit and veg-
PER SERVING (1 salad): 303 cal, 12 g total fat, 5 g sat etable enthusiast. Check out her Stir-Fry Guru
fat, 413 mg sod, 47 g total carb, 39 g sugar, 3 g fib, 10 g series on weightwatchers.com, and visit her
prot. SmartPoints value: 5 at graceyoung.com.
Because type 2 diabetes changes over time

Now I Know about NovoLog. Helps provide the

additional blood sugar control I need at mealtime.
As my diabetes changed, it got harder to control blood sugar spikes after
I ate and get to my A1C goal. So my doctor added NovoLog.

NovoLog is a safe and effective mealtime insulin proven to help control blood sugar
when taken with long-acting insulin
Fast-acting with a low rate of low blood sugar
Its the mealtime insulin doctors prescribe most. Available in FlexPen
Taken by millions since 2001. Covered by most health insurance and Medicare plans

INDICATIONS AND USAGE What should I avoid while taking NovoLog?

What is NovoLog (insulin aspart [rDNA origin] injection)? Do not drive or operate heavy machinery, until you know how
NovoLog is a man-made insulin used to control high blood sugar in NovoLog affects you.
adults and children with diabetes mellitus.
Do not drink alcohol or use medicines that contain alcohol.
IMPORTANT SAFETY INFORMATION
Do not share your NovoLog FlexPen, NovoLog FlexTouch, What are the possible side effects of NovoLog?
PenFill cartridge, or PenFill cartridge compatible insulin delivery Serious side effects can lead to death, including:
device with other people, even if the needle has been changed. Low blood sugar. Some signs and symptoms include:
You may give other people a serious infection, or get a serious anxiety, irritability, mood changes, dizziness, sweating, confusion,
infection from them. and headache.
Your insulin dose may need to change because of:
Who should not take NovoLog? weight gain or loss, increased stress, illness, or change in diet or
Do not take NovoLog if: level of physical activity.
your blood sugar is too low (hypoglycemia) or you are allergic to any
of its ingredients. Other common side effects may include:
low potassium in your blood, injection site reactions, itching, rash,
Before taking NovoLog, tell your health care provider about all serious whole body allergic reactions, skin thickening or pits at the
your medical conditions including, if you are: injection site, weight gain, and swelling of your hands and feet
pregnant, plan to become pregnant, or are breastfeeding. and if taken with thiazolidinediones (TZDs) possible heart failure.
taking new prescription or over-the-counter medicines, including Get emergency medical help if you have:
supplements. trouble breathing, shortness of breath, fast heartbeat, swelling
of your face, tongue, or throat, sweating, extreme drowsiness,
Talk to your health care provider about how to manage low dizziness, or confusion.
blood sugar.
How should I take NovoLog? Please see Important Safety Information. Please see Brief
Summary of Prescribing Information on adjacent page.
Read the Instructions for Use and take exactly as directed.
NovoLog is fast-acting. Eat a meal within 5 to 10 minutes after
taking it.
Ask your health care provider about adding NovoLog.
Know the type and strength of your insulin. Do not change your insulin It can help provide the additional control you may need.
type unless your health care provider tells you to.
Check your blood sugar levels. Ask your health care provider what Learn more at novolog.com and sign up for support
your blood sugar levels should be and when you should check them. from Cornerstones4Care.
Do not reuse or share your needles with other people. You may Call 866-784-0198 for more information.
give other people a serious infection, or get a serious infection from them.
You are encouraged to report negative side effects of prescription drugs to the FDA.
Visit www.fda.gov/medwatch, or call 1-800-FDA-1088.
Talk to your doctor about the importance of diet and exercise in your treatment plan.

If you need assistance with prescription costs, help may

be available. Visit pparx.org or call 1-888-4PPA-NOW.

Cornerstones4Care, FlexPen, FlexTouch, NovoLog, and PenFill

are registered trademarks of Novo Nordisk A/S.
2015 Novo Nordisk Printed in the U.S.A. 0115-00025209-1 April 2015
 Patient Information
NovoLog (N-v-log)
(insulin aspart [rDNA origin] injection)

This is a BRIEF SUMMARY of important information about NovoLog.

This information does not take the place of talking to your healthcare provider about your
treatment. Ask your healthcare provider if you have any questions about NovoLog.

Do not share your NovoLog FlexPen, NovoLog FlexTouch, PenFill cartridge or PenFill cartridge compatible insulin delivery device with
other people, even if the needle has been changed. You may give other people a serious infection, or get a serious infection from them.

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

Who should not take NovoLog?

Do not take NovoLog if you:
are having an episode of low blood sugar (hypoglycemia).
have an allergy to NovoLog or any of the ingredients in NovoLog.

Before taking NovoLog, tell your healthcare provider about all your medical conditions including, if you are:
pregnant, planning to become pregnant, or are breastfeeding.
taking new prescription or over-the-counter medicines, vitamins, or herbal supplements.
Before you start taking NovoLog, talk to your healthcare provider about low blood sugar and how to manage it.

How should I take NovoLog?

Read the Instructions for Use that come with your NovoLog.
Take NovoLog exactly as your healthcare provider tells you to.
NovoLog starts acting fast. You should eat a meal within 5 to 10 minutes after you take your dose of NovoLog.
Know the type and strength of insulin you take. Do not change the type of insulin you take unless your healthcare provider tells you to. The amount of insulin and the
best time for you to take your insulin may need to change if you take different types of insulin.
Check your blood sugar levels. Ask your healthcare provider what your blood sugars should be and when you should check your blood sugar levels.
Do not reuse or share your needles with other people. You may give other people a serious infection or get a serious infection from them.

What should I avoid while taking NovoLog?

While taking NovoLog do not:
Drive or operate heavy machinery, until you know how NovoLog affects you.
Drink alcohol or use prescription or over-the-counter medicines that contain alcohol.

What are the possible side effects of NovoLog?

NovoLog may cause serious side effects that can lead to death, including:
Low blood sugar (hypoglycemia). Signs and symptoms that may indicate low blood sugar include:
dizziness or light-headedness blurred vision anxiety, irritability, or mood changes
sweating slurred speech hunger
confusion shakiness
headache fast heart beat
Your insulin dose may need to change because of:
change in level of physical activity or exercise increased stress change in diet
weight gain or loss illness
Other common side effects of NovoLog may include:
low potassium in your blood (hypokalemia), reactions at the injection site, itching, rash, serious allergic reactions (whole body reactions), skin thickening or pits at the
injection site (lipodystrophy), weight gain, and swelling of your hands and feet.
Get emergency medical help if you have:
trouble breathing, shortness of breath, fast heartbeat, swelling of your face, tongue, or throat, sweating, extreme drowsiness, dizziness, confusion.
These are not all the possible side effects of NovoLog. Call your doctor for medical advice about side effects. You may report side effects to FDA at 1-800-FDA-1088.

General information about the safe and effective use of NovoLog.

Medicines are sometimes prescribed for purposes other than those listed in a Patient Information leaet. You can ask your pharmacist or healthcare provider for information
about NovoLog that is written for health professionals. Do not use NovoLog for a condition for which it was not prescribed. Do not give NovoLog to other people, even if
they have the same symptoms that you have. It may harm them.

What are the ingredients in NovoLog?

Active Ingredient: insulin aspart (rDNA origin)
Inactive Ingredients: glycerin, phenol, metacresol, zinc, disodium hydrogen phosphate dihydrate, sodium chloride and water for injection

Manufactured by: More detailed information is available Novo Nordisk, NovoLog, FlexPen, FlexTouch, and
Novo Nordisk A/S upon request. PenFill are registered trademarks of Novo Nordisk A/S.
DK-2880 Bagsvaerd, Denmark Available by prescription only.
For more information, go to www.novonordisk-us.com For information contact:
or call 1-800-727-6500. Novo Nordisk Inc.
This Patient Information has been approved by the U.S. 800 Scudders Mill Road
Food and Drug Administration Plainsboro, New Jersey 08536, USA 2002-2015 Novo Nordisk
Revised: 02/2015 1-800-727-6500 0315-00025929-1 04/2015
 eat it up
FIVE WAYS TO SNACK
movable feasts
Leave junk food and rest-stop fare in
the dust! Fuel your summer road trips
and picnics with these delicious,
easy-to-make, travel-friendly snacks.
BY JULIE HARTIGAN
1 MINI ITALIAN
SUB SKEWERS
On each of 4 small
skewers, thread 1 chunk
cheese (from 1 Weight
Watchers mozzarella
stick, quartered width-
wise), 1 grape tomato,
1 chunk yellow or orange
bell pepper, pepper-
oncini pepper, 1 large
pimiento-stuffed olive,
and 2 slices turkey
pepperoni (separated,
each folded in half);
sprinkle with oregano
and red pepper akes.
Pack in a small container
PHOTOGRAPHY: ROMULO YANES; FOOD STYLING: CARRIE PURCELL; PROP STYLING: MEGAN HEDGPETH.
with an ice pack.
SmartPoints value: 4
2 CRUNCHY
APPLE-PIE WRAPS
Toss together medium
apple (thinly sliced),
Tbsp toasted chopped
walnuts, 1 tsp maple
syrup, and tsp cin-
namon. Layer on center
of 1 small whole wheat
tortilla. Roll tortilla into
cone shape and wrap
in foil; place in a cooler
bag with an ice pack.
SmartPoints value: 3
3 CRUDIT CUP
WITH CREAMY
GARLIC-HERB DIP
Combine c plain
low-fat Greek yogurt, 1
Tbsp chopped chives,
tsp lemon zest, wrap and secure with a
tsp minced garlic, plus
a pinch each salt and
red pepper akes in a
small bowl; spoon into a
9-oz. plastic cup and
1
fill vertically with c
fresh vegetable sticks,
about 2 inches long.
Cover with plastic wrap;
secure with a rubber
2
band. Place in a cooler
bag with an ice pack.
SmartPoints value: 1
4 MEXICAN
STUFFED BABY
BELL PEPPERS
3
Mash together 2 Tbsp
avocado, 1 Tbsp minced
shallot, tsp hot sauce,
tsp lime juice, a pinch
each cumin and salt;
divide among 6 mini bell
peppers (cored, tops
trimmed). Place tsp
shredded light Mexican
four-cheese blend into
top of each pepper;
press down to fill cavity.
Put in a small container
with an ice pack.
SmartPoints value: 2
5 ALMOND-
BERRY OVERNIGHT
MUESLI PARFAITS
Combine c old-fash-
ioned oats, c unsweet-
ened vanilla almond milk,
c plain fat-free Greek
yogurt, 1 tsp honey, and a
4
pinch cinnamon in a small
bowl; spoon into a 9-oz.
plastic cup. Top mixture
with cup mixed berries
and 1 Tbsp toasted sliced
almonds; cover with plastic
5
rubber band. Chill several
hours, or overnight, for oat-
meal to soften; place in a
cooler bag with an ice pack.
SmartPoints value: 5
J U LY/A U G U S T 201 6 65
eat it up
FAMILY MEAL

fresh from
the fields
MAKE THE MOST OF
SUMMERS ABUNDANCEFROM
THE FARM STAND OR YOUR
GARDENWITH THIS KID-
FRIENDLY, MEDITERRANEAN-
INFLUENCED FEAST.
BY DEBBIE KOENIG

Bringing your kids

along to farmers

1
markets or roadside
produce stands makes
it easy to get them
to eat the rainbow.
Take advantage of the

2
GO TO THE
seasons bountyand GREAT
spend quality time as OUTDOORS
a familyby working FOR THE

PHOTOGRAPHY: ROMULO YANES; FOOD STYLING: CARRIE PURCELL; PROP STYLING: MEGAN HEDGPETH.
together to cook a FRESHEST
colorful meal packed PRODUCE HIT THE KITCHEN
with summery zing. TO CREATE THIS
FAMILY FEAST

CORN WITH
ROSEMARY
BUTTER
LEMON-BASIL
ZUCCHINI RIBBON
SALAD
GRILLED SIRLOIN
STEAK WITH
BALSAMIC-HERB
SAUCE
BERRY-ALMOND
CLAFOUTI

66 J U L Y / A U G U S T 2 0 1 6 / weightwatchers.com
eat it up
GRILLING CORN IN THE HUSK
FAMILY MEAL imparts a lightly smoky flavor without
browning or leaving grill marks.

your recipes
LEMON-BASIL
ZUCCHINI
RIBBON SALAD
PREP 30 MIN // COOK 5 MIN //
SERVES 4
4 small zucchini
tsp coarse kosher
salt
2 Tbsp sliced almonds
cup shredded
Parmigiano-Reggiano
3 Tbsp fresh lemon
juice
1 Tbsp olive oil salad; toss gently. Garnish
tsp black pepper with basil and serve.
15 large basil leaves, PER SERVING ( cup): 90 cal, 7
slivered, plus more g total fat, 2 g sat fat, 456 mg sod,
for garnish 6 g total carb, 3 g sugar, 2 g fib, 4
1 Use a mandoline or veg- g prot. SmartPoints value: 2
etable peeler to cut zucchini
into long ribbons, rotating CORN WITH
zucchini to expose all sides.
Discard seedy centers.
ROSEMARY
Place ribbons in a colander BUTTER
PREP 25 MIN // COOK 15 MIN //
nestled in a bowl and toss SERVES 4
them with salt; set aside for
2030 minutes. 4 medium ears corn
with husks
2 Meanwhile, warm a small
nonstick skillet over medium 2 tsp butter
heat. Add almonds and 2 tsp olive oil
cook, turning frequently, 2 tsp fresh lemon juice
until toasted, 35 minutes. 1 tsp finely chopped
Set aside to cool. fresh rosemary

kids in the kitchen 3 Pat zucchini dry with

paper towels or a clean dish
towel, pressing gently to
2 Tbsp grated pecorino
cheese
Children of all ages can pitch in with meal 1 Place unshucked corn in a
prep. You know best what your own kids can remove as much liquid as
large pot of cold water; soak
handle, but here are some suggestions: possible. Transfer zucchini
10 minutes. Preheat grill
to a large salad bowl; add
WITH SUPERVISION, AGES 10 AND UP to medium-high.
Parmigiano and almonds
LITTLE KIDS CAN DO ANY OF THE 2 Remove corn from water;
4 Place lemon juice, oil,
(AGES 2 TO 5) CAN: PRECEDING, PLUS: peel back husks, and remove
pepper, and basil in a small
Q Gather ingredients Q Chop herbs as much silk as possible.
airtight container; shake to
Q Remove corn silk Q Make the balsamic- Re-cover corn with husks;
combine. Pour dressing over
Q Rinse berries herb sauce use a strip of husk to tie
Q Toast almonds the husks closed.
Q Fold napkins and
place silverware Q Load the dishwasher 3 Grill corn, turning every
few minutes, until husks are
SLIGHTLY OLDER WHICH LEAVES charred and corn is tender,
KIDS (AGES 5 TO 10) YOU TO: about 15 minutes.
CAN ALSO: Q Fire up the grill 4 Meanwhile, melt butter;
Q Prepare Q Supervise the others then combine with oil,
rosemary butter while they prep
Q Peel zucchini ribbons
lemon juice, and rosemary
Q Spend time with
in a small bowl.
Q Blend batter the family
for the clafouti 5 To serve, pull back husks
Q Set out the dishes and brush on 2 tsp butter
and glasses mixture; sprinkle with
Tbsp pecorino.

68 J U L Y / A U G U S T 2 0 1 6 / weightwatchers.com
 PER SERVING (1 ear corn, 2 tsp
butter, and Tbsp cheese):
146 cal, 7 g total fat, 2 g sat
fat, 52 mg sod, 22 g total carb,
5 g sugar, 2 g fib, 4 g prot.
SmartPoints value: 5
GRILLED
SIRLOIN STEAK
WITH BALSAMIC-
HERB SAUCE
PREP 12 MIN // COOK 14 MIN //
REST 10 MIN // SERVES 4
1 lb lean sirloin steak,
trimmed
tsp salt (or to taste)
tsp black pepper (or
to taste)
1 Tbsp finely chopped
fresh rosemary
1 Tbsp finely chopped
fresh thyme
1 small garlic clove,
minced
2 tsp olive oil
c balsamic glaze
2 tsp water
1 tsp Dijon mustard
W
HO
tarragon similarly, but cover and
PHOTOGRAPHY:
tsp Worcestershire
sauce
1 Season steak with salt
and pepper.
2 In a small bowl, combine
rosemary, thyme, garlic, and
oil. Rub herb mixture all over
steak; set aside 15 minutes
or up to 1 hour.
3 Preheat grill to high.
4 Grill steak, flipping once,
57 minutes per side for
medium-rare, or longer for
desired degree of doneness.
Place steak on a cutting
board and tent with foil; let
rest 510 minutes.
5 Meanwhile, in a small bowl
whisk together balsamic
glaze, water, mustard, and
Worcestershire sauce.
6 Thinly slice steak against
the grain; serve drizzled
with sauce.
PER SERVING (3 oz. steak and
2 Tbsp sauce): 194 cal, 6 g total
fat, 2 g sat fat, 410 mg sod, 6 g
total carb, 4 g sugar, 0 g fib, 26
g prot. SmartPoints value: 4
KEEP HERB
TO Trim basil S F
stems and place in
RE
water (as with fresh-cut
SH
flowers). Dont refrigerate
cold can damage the leaves.
Treat parsley, cilantro, and
store in the fridge.
Wrap rosemary and thyme
in paper towel; store
in crisper in a zip-
top bag.
BERRY-
ALMOND
CLAFOUTI
PREP 15 MIN // COOK 55 MIN //
COOL 15 MIN // SERVES 8
2 c mixed berries
(halve any large
strawberries)
2 tsp cornstarch
c plain low-fat yogurt
3 eggs
c plus 2 Tbsp
all-purpose flour
c sugar
1 tsp lemon zest
1 tsp vanilla extract
tsp almond extract
tsp salt
3 Tbsp toasted sliced
almonds
2 tsp confectioners
sugar
1 Preheat oven to 350F.
Coat a 9-inch glass or
ceramic pie plate with
nonstick spray.
2 Toss berries with corn-
starch; spread evenly on bot-
TIMING IS EVERYTHING
Coordinate prep and cooking, and this menu will be ready in about an hour:
QFirst, get the clafouti into the oven.
Next, toss the zucchini ribbons with
Q
salt to draw out excess moisture.
QMake the balsamic-herb sauce.
QFire up the grill and cook the steak.
QWhen you flip the steak, add the
corn to the grill.
weightwatchers.com / J U L Y / A U G U S T 2 0 1 6 69
No berries?
No problem! The
batter works
equally well with
pitted cherries,
cut-up stone
fruit like apricots
or plums, or
peeled apple or
pear chunks.
tom of prepared pie plate.
3 Put all remaining ingre-
dients, except almonds and
confectioners sugar, into
a blender and pulse until
combined. Pour batter over
berries and sprinkle with
almonds. Bake until clafouti
is puffy and golden, and a
knife inserted in center comes
out clean, 5055 minutes.
4 Let cool at least 15 minutes
(center will sink). Cut into 8
slices. Dust with confection-
ers sugar and serve warm
or at room temperature.
PER SERVING (1 slice): 141 cal, 4
g total fat, 1 g sat fat, 77 mg sod,
23 g total carb, 11 g sugar, 2 g fib,
5 g prot. SmartPoints value: 4
QWhile the steak rests before
slicing, finish grilling the corn and
toss together the zucchini salad.
QThe clafouti should be ready
to come out of the oven just before
you sit down to eatby the time
dinner ends, itll be at the perfect
temperature to serve.
eat it up
COOK LIKE A CHEF

SMOKED
DEVILED EGGS
PREP 20 MIN // COOK 20 MIN // COOL
15 MIN // SERVES 12

12 hard-cooked eggs, cooled

and peeled
c low-calorie mayonnaise
1 Tbsp Dijon mustard
1 tsp sriracha, Tabasco, or
other hot sauce
1 tsp Worcestershire sauce

PHOTOGRAPHY: ROMULO YANES; FOOD STYLING: CARRIE PURCELL; PROP STYLING: MEGAN HEDGPETH.
1 Tbsp chopped chives
tsp Spanish smoked paprika

1 Set up smoker. Or set up out-

door grill with foil packets (see
Getting Started is Easy on p. 73).
2 Place eggs in smoker or directly

smokin'!
Steven Raichlen will smoke anything. In his new
cookbook, Project Smoke (named after the TV
show he hosts), the food writer uses smoldering
wood chips to enhance the flavor of everything
from eggs to apples. I like to say that smoke is the
umami of barbecue, Raichlen explains. It has this
ability to take almost any food and give its original
flavor a depth that preserves it yet somehow makes
it taste even better. Though his cookbook takes
the technique to new heights, he points out that
smoking foods is by no means a new idea. Its been
a universal food preservative for the 99 percent of
human history when we didnt have refrigeration,
he says. Its a solution of early man that still delights
us today. Not sold yet? Let Raichlen convince you.
BY MELANIE MANNARINO
on grate and smoke until bronzed,
about 20 minutes. Let cool to
room temperature.
3 Cut eggs in half lengthwise.
Cut thin slice off bottom of each
half. Pop out yolks and place
them in bowl with egg-white
trimmings; mash with fork (or
combine in food processor).
4 Add mayonnaise, mustard,
sriracha (or other hot sauce),
and Worcestershire to yolk
mixture; mash well (or process
to a thick puree). Spoon mixture
back into egg-white halves
(or pipe it in with a pastry bag
or zip-top plastic bag with
lower corner snipped off). Sprinkle
chives and paprika over eggs;
refrigerate until ready to serve.
PER SERVING (2 halves): 96 cal,
7 g total fat, 2 g sat fat, 148 mg sod, 1 g
total carb, 1 g sugar, 0 g fib, 6 g prot.
SmartPoints value: 3

70 J U L Y / A U G U S T 2 0 1 6 / weightwatchers.com Turn the page for more

 2016
2016 Jenni
e e-O
enn O Turk
Turkey y Store
re,
e, LLC
LLC
15
15,3
5,3
391,5
91, 63 uniqu
ique
iquue ppeople
ople
op le ((as
assumi
sumingng
g onne perr household
ouse
useho
hold
o d)
ol
old
bough
boug
bo htt a JENN
ENN
N IE-
IE-O
E-O
E
E--O
O ttu
urkey
eyy pro
pr duct
duc
ct in 2015
201
0 acacc
cc
cord
ordi
rdi
rd
ding
d ng
to
o Cons
onsu
on suumer
m Ins
me Insi
ns ghts
htss da
dat
data.
a

I
I
I
I
TURKEY.
L.A. MIAMI DENVER NYC SEATTLE
SOMEONE CHOOSES
EVERY 3 SECONDS

SEE WHY.
ONE BITE AND YOULL

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

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

8
SmartPoints
value TM

WEIGHT WATCHERS on foods and beverages is the registered trademark of WW Foods, LLC. WEIGHT WATCHERS for services and
SmartPoints are the registered trademarks of Weight Watchers International, Inc. Trademarks are used under license by Kraft Heinz Foods LIVE SMART. EAT BETTER. eatyourbest.com
Company. 2016 H.J. Heinz Company Brands LLC. 2016 Weight Watchers International, Inc. All rights reserved.
eat it up
COOK LIKE A CHEF
SMOKE INDOORS
Raichlen recommends stovetop
smokers for folks who have no room for
FIND YOUR
a grill. You can find them for
$50$100 at most kitchen retailers.
FAVORITES.
DISCOVER
NEW ONES.

SMOKED TOMATO
CORN SALSA 7
SmartPoints
value
TM

PREP 15 MIN // COOK 30 MIN //

COOL 15 MIN // SERVES 8

2 lb plum tomatoes,
halved and seeded
4 jalapeo peppers,
stemmed and halved
lengthwise (seeded
for a milder salsa; for
hotter, leave seeds in)
2 ears sweet corn,
shucked
1 small sweet onion,
peeled and quartered

in Stevens c chopped fresh cilantro

c fresh lime juice
(23 limes)
Coarse salt (sea or
9

kitchen
SmartPoints
value
TM

kosher); to taste

1 Set up smoker. Or set up

outdoor grill with soaked
SMOKE PACKS A SERIOUS FLAVOR
wood chips (see left).
PUNCH without poundage penalty. Im always 2 Place tomatoes and
thinking of ways to add savor without too much jalapeos (both cut sides
fat or too many calories. There are no calories in up), corn, and onion in
smoke, and smoking foods like eggs and tofu gives smoker (or on grill); smoke
you the taste of bacon or ham in a healthier food. vegetables long enough to
impart smoke flavor (but
GETTING STARTED IS EASY. Smoking gets not so long that you cook
a rep for being complicated because competi- them), 2030 minutes.
tion BBQ uses fancy smokers. But if you have a Transfer vegetables to a
charcoal grill, just toss 2 cups wood chips (soaked platter; let them cool to
and drained) among the preheated briquettes and room temperature. 6
youre smoking. On a gas grill, lift the grate and 3 Place ears of corn flat on SmartPoints
value
TM

place a handful of chips directly on heat bars cutting board and slice
kernels off cob, using chefs
(Weber calls them Flavorizer Bars). For either kind:
knife; transfer kernels to
Run the grill on high until you see smoke, then
large bowl.
reduce the heat to medium low. 4 Coarsely chop tomatoes,
THERES NOTHING YOU CANT SMOKE. jalapeos, and onion by
hand or in food processor; Whether its Tex-Mex
Ive smoked cheese, burgers, steaks. I tasted a Monday or Stir-Fry
add to corn. Stir in cilantro
fantastic smoked egg salad in Israel. That got Saturday, our new
and lime juice; salt to taste.
me smoking hard-boiled eggs. My deviled eggs (This recipe is best made cuisine categories
(recipe on p. 70) taste phenomenalthe flavors no more than three hours make every night a
incredibly dynamic. One day I got a big batch ahead of serving.) reason to eat smart.
of tomatoes at a farmers market and decided to
PER SERVING ( cup): 54 cal,
smoke some: I made smoked tomato salsa 1 g total fat, 0 g sat fat, 61 mg sod, LIVE SMART. EAT BETTER.
(recipe here), then made a smoked gazpacho 12 g total carb, 5 g sugar, 2 g fib,
with smoked peppers and onions. 2 g prot. SmartPoints value: 1 eatyourbest.com

These recipes, written by Steven Raichlen and published in Project Smoke, 73

have been edited with permission for Weight Watchers magazine.
eat it up

RT
COMFO
FOOD
IFT
FACE-L HOW WE DID IT

THIS MONTH:

milkshake
We replaced full-fat dairy with slimmer,
CREAMY BASE
CLASSIC: Full-fat vanilla
or chocolate ice cream
and whole milk.
NEW AND IMPROVED:
Low-fat vanilla frozen yogurt and
healthier options, pumped up the volume
with crushed ice, and added a surprising fat-free milk deliver a healthier
but still rich-tasting foundation.
cappuccino kick. The result? This thick and
creamy treat has just half the SmartPoints
values of a standard milkshake.
BY CAROL PRAGER

THICKNESS
AND VOLUME
CLASSIC: That hefty dose of dairy
NEW AND IMPROVED: Adding
crushed ice to the base lets us
boost the bulk while keeping the
shake cold and thick.

PHOTOGRAPHY: ROMULO YANES; FOOD STYLING: CARRIE PURCELL; PROP STYLING: MEGAN HEDGPETH.
FLAVOR
CLASSIC: Vanilla, chocolate, or
any favorite ice cream.
NEW AND IMPROVED:
Choosing cappuccino lets us
blend the bold taste of espresso
with mild vanilla frozen yogurt.

FUN TWIST
CLASSIC: Crushed cookies or
DAIRY LEAN candy bars as blend-ins.
Make this skinny
shake at home NEW AND IMPROVED: We
and stay cool reserve some of the vanilla base
all summer. to top our cappuccino shake
and nish it off with a dusting of
ground cinnamon.

74 J U L Y / A U G U S T 2 0 1 6 / weightwatchers.com
 ADVERTISEMENT

POINT IT OUT PROMOTIONS, EVENTS &

SPECIAL OFFERS

BOWFLEX
14 minutes is all it takes with the NEW
Bowflex Max Trainer M7. Get the most
effective full-body workout today! Visit
max-trainer.com
HEARTY & DELICIOUS BREADS
Try NEW Extra Grainy Bread. Youll get the
taste you crave and the texture you love. Visit
LoveYourBread.com for more information.
OXICLEAN GETS
THE TOUGH STAINS OUT!
With over 101 ways to use, OxiClean
Versatile Stain Remover is Americas #1
versatile stain fighter. Add to every load of
laundry and tackle tough stains all around
your home. oxiclean.com

GEICO
See how much you
DELICIOUS
SUGAR-FREE
could save by switching
to GEICO, the second-
SWEETENER largest auto insurer in
SweetLeaf America with a 97%
Organic Stevia customer satisfaction
is a 0 calorie, 0 rating. Get a free quote
carb, alternative CALIFORNIA ALMONDS today at geico.com
to sugar & California Almonds are a convenient,
Some discounts, coverages, payment plans and
artificial sweeteners. The delicious sweetness portable and satisfying snack grown by features are not available in all states or in all GEICO
complements food, beverages, & recipes. farmers in Californias Central Valley. Visit companies. See geico.com for more details. GEICO
Kosher. Non-GMO. sweetleaf.com Almonds.com to learn more. and Affiliates. Washington DC 20076. 2016.

FOCUS ON THE WHOLE YOU

WITH WEIGHT WATCHERS SCALES
BY CONAIR
Weight Watchers scales go beyond weight.
With full body analysis, they get to know you
inside and out. Because youre much more
than just a number. conairscales.com
EGGLANDS BEST
Egglands Best eggs are the ONLY eggs with
better taste and better nutrition. Just one EB
egg has 25% less saturated fat vs. ordinary
eggs. egglandsbest.com
WALDEN FARMS PANCAKE SYRUP
No Calories, Fat, Carbs, Gluten or Sugars of
any kind! Made with delicious, rich natural
flavors like Real Maple. For FREE OFFERS
visit waldenfarms.com/sja16
 A DV E R TI S E M E NT
eat it up

smart snacking
Secrets LOOK HOW EASY IT IS!
Not all snacks are created equal. Just check out these
1 2
100-calorie-servings of some popular snacktime treats.

Its easy to see why JOLLY TIME Healthy Pop Pop Corn
is the only popcorn endorsed by Weight Watchers just
3 SmartPoints value per satisfying, 5-cup serving.

3
SmartPoints
value
TM

per serving
1 Macaroon = 100 calories
In a blender, whip together milk, Reserve one-quarter of the
crushed ice, and vanilla frozen mixture to use as topping.
yogurt until smooth.

2
SmartPoints
3 4
value
TM

per serving

cup of Hot Cocoa = 100 calories

5
SmartPoints
value
TM

per serving
1314 Cashews = 100 calories Add dissolved espresso to Pour cappuccino shake into
remaining mixture and blend into glasses, leaving an inch of space
cappuccino shake. at the top.

3
SmartPoints
5 6
value
TM

per serving

18 Cheese Flavored Crackers = 100 calories

3
SmartPoints
value
TM

per serving
Top with a thin layer of reserved Dust each shake with ground
vanilla mixture. cinnamon.

CAPPUCCINO MILKSHAKE
PREP 10 MIN // SERVES 2
1 tsp instant espresso
5 cups JOLLY TIME Healthy Pop = 100 calories powder
1 tsp hot water
c ice cubes
1 c vanilla low-fat frozen
yogurt
c fat-free milk
Pinch ground cinnamon

1 Combine instant espresso and water in a cup; stir until

TAKE THE espresso dissolves.
2 Crush ice in blender. Add frozen yogurt and milk; blend

CHALLENGE! until smooth. Reserve a quarter of the yogurt mixture;

Get snacking-savvy at HEALTHYPOPCHALLENGE.COM
and reward yourself with valuable JOLLY TIME coupons and
a special offer for a FREE exercise band with JOLLY TIME s
10-minute workout (yours with 3 JOLLY TIME UPC codes)
WEIGHT WATCHERS for ser vices and SmartPoints are the registered
trademarks of Weight Watc her s International, Inc. Trademarks are
used with permission by American Pop Corn Company. APCC 2016
76
set aside. Add dissolved coffee to remaining yogurt
mixture; blend until just mixed.
3 Evenly divide coffee mixture between 2 glasses; top
each with half the reserved yogurt mixture and sprinkle
with cinnamon.
PER SERVING (1 cup): 175 cal, 5 g total fat, 3 g sat fat, 114 mg sod,
27 g total carb, 20 g sugar, 0 g fib, 7 g prot. SmartPoints value: 8
J U LY/A U G U S T 201 6 / weightwatchers.com
 SmartPoints
value
TM

4 Saltines and
1/2 tbsp PB
2 Licorice Sticks SmartPoints
value
TM

SmartPoints
value
TM

Snack smarter... snack happy!

The ONLY pop corn endorsed by Weight Watchers
WEIGHT WATCHERS for services and SmartPoints are the registered trademarks of Weight Watchers International, Inc.
Trademarks are used with permission by American Pop Corn Company. APCC 2016 jollytime.com
eat it up
BROWN BAG IT

for your
convenience
Supermarkets are brimming
with healthy pre-prepped
foods that mix and match for
terrific no-cook lunch options.
Round some up and eat
easy all week long.
BY MELANIE MANNARINO

READY-TO-EAT ALL-STARS
These newcomers are pumping up the roster
of familiar good-choice go-tos like prewashed
bagged lettuce, low-sodium canned beans,
and rotisserie chicken.
WINNING
PRECOOKED
GRAINS
READY-TO-GO
PROTEINS
SHORTCUT
VEGETABLES
INSTANT
TOPPINGS
COMBINATIONS
QFrozen Q Shelled, steamed Q Shredded Q Crumbled feta Whip up these easy meals
brown rice edamame carrots or goat cheese at home, or stash the

PHOTOGRAPHY: ROMULO YANES; FOOD STYLING: CARRIE PURCELL; PROP STYLING: MEGAN HEDGPETH.
QReady-to-eat Q Cooked vacuum- Q Shredded Q Low-fat ingredients in the office
quinoa packed lentils cabbage shredded cheese fridge to use as needed.
Q Grilled chicken Q Precut broccoli Q Sliced almonds
breasts or cauliflower or shelled LENTIL-BEET BOWL
Q Grilled sliced Q Roasted pistachios Mix arugula, lentils, beets,
steak peppers (in water Q Lemon juice feta, and pistachios. Drizzle
QSmoked or vinegar) Q Reduced- with lemon juice.
turkey breast Q Jicama sticks sodium soy sauce HEALTHY COBB BOWL
Q Hard-cooked QPeeled, Q Salsa
Put mixed greens, smoked
eggs cooked vacuum- Q Sesame seeds
packed beets turkey breast, low-fat Swiss
QPrecooked or pumpkin seeds cheese, hard-cooked eggs,
shrimp Q Broccoli slaw (pepitas)
QSmoked tofu
and grape tomatoes together
in bowl. Drizzle with low-fat
ranch dressing.
SUMMERY SHRIMP BOWL
Toss together shrimp, brocco-
li slaw, diced jicama, grapes,
and sliced almonds. Drizzle
with low-fat vinaigrette.
MEXICAN STEAK BOWL
Combine sliced steak, black
beans, baby spinach, shred-
ded carrots, and chopped
broccoli. Drizzle with salsa.
SMOKEY VEGAN BOWL
Team up quinoa, baby kale,
smoked tofu, roasted pep-
pers, and pepitas. Drizzle
with fresh lime juice.

78
 hot
TOMATOES

If you love these fruits of the summer sun,

this is your season. From reliable hybrid favorites
to uniquely flavorful heirloom varieties,
theres an amazing range of tastes, colors, and
shapes to choose from. Find the best
and make the mostof this years bumper crop.
The tomato celebration starts now.

BY ERICA DE MANE

PHOTOGR APHY BY ROMULO YANES

80
 STUFFED
TOMATOES

with Farro,
Goat Cheese and
Marjoram

weightwatchers.com / J U L Y / A U G U S T 2 0 1 6 81
 HEIRLOOM
REFERS TO VARIETIES
THAT HAVE BEEN
HEIRLOOM UNCHANGED FOR AT
TOMATO SALAD LEAST 50 YEARS. THEIR
with Bacon and SEEDS HAVE BEEN
Tomato Dill KEPT OR REVIVED BY
Dressing
FARMERS OR SEED
COMPANIES.

82 J U L Y / A U G U S T 2 0 1 6 / weightwatchers.com
 TOMATO-WATERMELON
GAZPACHO

with Thai Basil

and Jalapeo
FOOD STYLING: CARRIE PURCELL; PROP STYLING: MEGAN HEDGPETH.

Peel and Seed Like a Pro

1 . Set up a large pot of water and heat.
2 . As water comes to a boil, make a thin
cut in the skin on the underside of each
tomato. 3 . Drop the tomatoes into the
water (you may need to do this in batches).
4 . Boil each for 3 or 4 minutes, just until
you see the skin start to crack. 5 . Pull
the tomatoes from the water, place in a
colander, and run under cool water.
The skins should slip of easily. 6 . To seed,
simply cut tomatoes in half and squeeze
the seeds out over the sink.

83

Pick-of-the-Crop Primer
Your go-to guide to some of the most popular tomato types
and what theyre best for.
SAN MARZANO PLUM: Southern Italy's famous tomato is now
grown in New Jersey. The U.S. version may not have the beneit of that rich
volcanic soil, but its still meaty, complex, and great for slow roasting.
BR ANDYWINE: The best of the big beefsteak tomatoes has pinkish-
red skin and deep lavor. Use it in salads, in raw sauces, on sandwiches,
and for the gazpacho recipe included here.
GREEN ZEBR A: This medium-size orb ripens to a deep jade, often
with orange or yellow stripes. Its a bit tart, but dont mistake it for an
unripe red tomato (those are entirely green). Its great in an uncooked
sauce for pasta or as a base for spicy salsa.
84 J U L Y / A U G U S T 2 0 1 6 / weightwatchers.com
TOMATO GR ATIN
with Sweet
Onion
and Balsamic
Vinegar
PEACH: Yellow tomatoes can be low in acid, making them sweet but
dull. This small variety is juicy and rich, with a subtle acid kick.
Its also beautiful, with a fuzzy, almost suedelike skin (hence the name).
Quite unusual and terriic raw in salads.
SUPER SWEET 100 CHERRY: This cherry tomato is incredibly
sweet, and plants produce tons of fruit all summer long. This mini is best
raw in salads or seared whole over high heat for a quick pasta sauce.
BLACK RUSSIAN: A gorgeous variety that's medium-size and smooth,
with mottled reddish-black skin. It has intensely rich lavoradd a few
to a mixed tomato salad. Its also good for stuffing with cooked grains, like
farro or quinoa, or saladsthink tuna or chicken.
HILLBILLY: This beautiful heirloom is yellow or orange with streaks of
red. Its high in sugar but acidic enough to be perfect in salads and salsa.

STUFFED TOMATOES
WITH FARRO, GOAT
CHEESE, AND MARJOR AM
PREP 35 MIN // COOK 3 MIN //
SERVES 4
4 large round tomatoes
1 Tbsp extra-virgin olive oil,
divided
1 large shallot, cut into
small dice
1 garlic clove, thinly sliced
1 Tbsp fresh lemon juice
1 c cooked, cooled farro
1 oz crumbled soft
goat cheese
1 Tbsp chopped tarragon
1 Tbsp chopped chives
5 black olives, pitted and
chopped
tsp honey
tsp salt
tsp mildly spicy paprika
1 Cut of stem end of each
tomato; set tops aside. Use a
small spoon to scoop out
pulp, being careful not to break
skin; chop half pulp (reserve
the rest for another use) and
set aside. Flip tomatoes upside
down; set on several paper
towels and let drain 20 minutes.
2 Heat Tbsp oil in small
saut pan over medium-low
heat; add shallot and saut
until soft, about 2 minutes. Add
garlic; saut 1 minute.
3 Spoon shallot mixture and
lemon juice into farro; mix gen-
tly. Add reserved tomato pulp,
remaining Tbsp oil, goat
cheese, herbs, olives, honey,
salt, and paprika; mix well.
4 Divide the farro mixture
among tomatoes (about
c in each).
Tomatoes stored at temps below 50F
can get mealy. And because heirloom
varieties are particularly fragile, never
Instead, lay them out on a large plate or
countertop, not touching. If any start to
get too soft before they can be eaten,
PER SERVING (1 tomato): 172 cal,
7 g total fat, 2 g sat fat, 241 mg sod,
24 g total carb, 7 g sugar, 5 g b,
7 g prot. SmartPoints value: 4
NOTE: We left the tomatoes
uncooked to enjoy them in
all their summer glory. If you
prefer, you can also roast
the lled tomatoes at 400F
for 2530 minutes.
HEIRLOOM TOMATO
SALAD WITH BACON
AND TOMATO DILL
DRESSING
PREP 20 MIN // SERVES 8
DRESSING
1 large, round red tomato,
seeded and roughly
chopped
1 tsp Dijon mustard
1 tsp sherry vinegar
tsp salt
tsp freshly ground
black pepper
1 Tbsp extra-virgin olive oil
2 Tbsp fresh chopped dill,
plus extra sprigs
for garnish
tsp minced garlic,
or more to taste
SALAD
3 lb mixed heirloom
tomatoes
5 slices cooked crisp
turkey bacon
1 To make dressing, place all
ingredients, except dill and
garlic, in a blender; puree until
fairly smooth (dont blend to
a complete puree). Pour dress-
ing into a small bowl; stir in
dill and garlic. You can make
the dressing a few hours
ahead, if desired.
2 When ready to serve, cut
big heirloom tomatoes into
-inch-thick slices; halve or
quarter smaller tomatoes.
Arrange tomatoes on a
serving platter; drizzle with
dressing. Crumble bacon
over top; garnish with
dill sprigs.
Forget the Fridge
pile them up on top of one another.
use them for a cooked sauce.
PER SERVING (1 heaping cup toma-
toes and 2 Tbsp dressing): 81 cal,
4 g total fat, 1 g sat fat, 201 mg sod,
9 g total carb, 6 g sugar, 3 g b,
3 g prot. SmartPoints value: 1
TOMATO-WATERMELON
GAZPACHO WITH THAI
BASIL AND JALAPEO
PREP 25 MIN // CHILL 90 MIN //
SERVES 6
1 lb large tomatoes (3 or 4),
seeded and diced
2 c chopped seedless
watermelon
2 c English cucumber,
peeled and diced
1 shallot, diced
1 medium jalapeo pepper,
seeded and chopped
(leave some seeds if
you want heat)
1 garlic clove, roughly
chopped
1 Tbsp extra-virgin olive oil
1 Tbsp Spanish sherry
vinegar
tsp salt
15 basil leaves, roughly
chopped (or sub a few
fresh mint leaves for
some basil, plus extra
for garnish)
2 Tbsp plain low-fat
Greek yogurt
1 Place tomatoes, watermelon,
cucumber, shallot, jalapeo,
and garlic in a blender; add oil,
vinegar, salt, and basil. Blend
until fairly smooth but still
retaining a bit of texture (if
soup is too thick, thin with
c tomato juice); chill 90 min-
utes or overnight.
2 Serve garnished with yogurt
and basil leaves.
PER SERVING (1 cup gazpacho plus
2 Tbsp garnish): 73 cal, 3 g total
fat, 0 g sat fat, 203 mg sod, 12 g total
carb, 8 g sugar, 2 g b, 2 g prot.
SmartPoints value: 1
NOTE: If you prefer a smoother
gazpacho, peel the tomatoes
before starting the recipe.
TOMATO GR ATIN WITH
SWEET ONION AND
BALSAMIC VINEGAR
PREP 25 MIN // COOK 20 MIN //
SERVES 6
2 medium shallots, thinly
sliced
1 large garlic clove, minced
1 lb plum tomatoes, cut into
-inch rounds
tsp salt
tsp freshly ground black
pepper
Tbsp balsamic vinegar
2 Tbsp nely grated
Parmigiano-Reggiano
2 Tbsp panko
2 Tbsp chopped fresh parsley
(or 12 basil leaves,
lightly chopped)
1 Preheat oven to 425F.
2 Scatter shallots and garlic
over bottom of an 8 x 12-inch
rectangular baking dish;
place tomatoes over top in
slightly overlapping rows.
Season with salt and pepper;
drizzle with vinegar.
3 Combine cheese with panko
and sprinkle over tomatoes.
4 Bake until tomatoes are bub-
bling and top is lightly browned,
1520 minutes (place under
broiler 1 minute for extra brown-
ing, if desired). Sprinkle parsley
over top; serve.
PER SERVING (about cup): 51 cal,
1 g total fat, 0 g sat fat, 249 mg sod, 9 g
total carb, 4 g sugar, 2 g b, 3 g prot.
SmartPoints value: 1
85
 Got company coming? Charm them in
the yard or on the balcony with this modern
menu that makes the most of your
grill and the season's best ingredients.

by Carol Prager photography by Romulo Yanes

86
 ON THE MENU
Strawberry-Mint
Sparklers

Grilled Chicken Grilled Chicken Kebabs

Kebabs with with Nectarine Salsa
Nectarine Salsa

Bulgur Salad with

Cherries and Feta

Grilled Baby Bok Choy

with Lime Butter

Cucumber Salad with

Quick Pickled Onion

Berry Smores Slab

Kebab Clues
Leave a little space between pieces of chicken
so theyll cook evenly.
If you dont want to toast and smash cumin seeds,
swap in 2 tsp ground cumin instead.
Try making the salsa with a mixture of plums and
nectarines for an extra splash of color.

weightwatchers.com / J U L Y / A U G U S T 2 0 1 6 87
 Cucumber Salad
with Quick
Pickled Onion

Relish
Refinements
Not a fan of pungent
raw onion? Pickling
helps tame its bite. You
can mellow the onions
flavor even further by
soaking the slices in a
small bowl of cold water
for 15 minutes, draining,
and then proceeding
with the recipe.
Finely chop the salad
to turn it into a fresh,
flavorful condiment.
This salad is also tasty
made with Armenian,
kirby, or Persian
cucumbers (youll
need about 1 lb).

88 J U L Y / A U G U S T 2 0 1 6 / weightwatchers.com
 Sweet cherries
and salty feta
balance beautifully
in this easy
summer side

Grilled Baby
Bok Choy with
Lime Butter

Bulgur Salad
with Cherries
and Feta

89
 Grilled Chicken Kebabs
with Nectarine Salsa
  
SALSA
3 large nectarines, finely diced (1 lb)
c finely diced fennel
2 Tbsp chopped fresh cilantro
2 Tbsp fresh lime juice
1 Tbsp minced shallot
small serrano pepper, seeded and minced
tsp salt
KEBABS
2 tsp cumin seeds
1 Tbsp olive oil
1 tsp dried oregano, crushed
tsp salt
tsp black pepper
2 lb skinless boneless chicken breast,
cut into 1-inch cubes

1 Combine salsa ingredients in a medium

Smore Secrets
Dont overcook!
The grill temp should
be no higher than 400F
for medium heat.
If you dont have a
grill rack on which to
assemble the slab, use a
rimmed baking sheet.
When chopping
marshmallows, coat
your knife with cooking


spray to make cutting
them easier.
bowl; set aside.
2 Set a small skillet over medium heat; add
cumin and toast, stirring, until fragrant,
34 minutes. Allow cumin to cool; transfer
to a small zip-top plastic bag. Pound cumin
with bottom of a heavy saucepan or rolling
pin until finely crushed. Combine cumin, oil,
oregano, salt, and pepper in a large bowl;
add chicken and toss to coat. Divide chicken
among 8 long metal skewers.
3 Coat grill rack with cooking spray. Preheat
grill to medium-high heat.
4 Grill kebabs, turning occasionally, until
chicken is cooked through, 67 minutes.
Serve with salsa.
 '!* 1,/(/ 184 cal,
5 g total fat, 1 g sat fat, 419 mg sod, 8 g total carb,
5 g sugar, 1 g fib, 26 g prot. ).0+%*0/2(1! 2
Cucumber Salad with
Quick Pickled Onion

2 Tbsp rice vinegar
1 Tbsp Dijon mustard
1 tsp sugar
tsp salt
tsp black pepper
small red onion, thinly sliced
2 medium English cucumbers, cut
lengthwise, thinly sliced on diagonal
1 small yellow or orange bell pepper,
thinly sliced
2 Tbsp chopped fresh dill

1 In a large bowl, whisk together vinegar,

mustard, sugar, salt, and pepper; stir in
onion. Let stand until onion turns bright red
and softens slightly, about 15 minutes (or
Berry
S mores refrigerate overnight).
Slab

90
 2 Add cucumber, bell pepper, and dill to
pickled onion; toss to coat.
 1, 20 cal, 0 g total fat,
0 g sat fat, 191 mg sod, 4 g total carb, 2 g sugar,
1 g fib, 1 g prot. ).0+%*0/2(1!0

Bulgur Salad with

Cherries and Feta
   

1 c uncooked bulgur
1 tsp salt (or to taste), divided
2 c boiling water A summer
c fresh lemon juice refresher for
2 Tbsp extra-virgin olive oil kids and adults
tsp black pepper
you can Add
2 medium zucchini, diced
vodka for the
2 c fresh cherries, pitted and halved
(or quartered if large)
21 crowd
1 c loosely packed fresh flat-leaf
parsley leaves
4 medium scallions, thinly sliced
c reduced-fat feta, crumbled (2 oz)

1 Put bulgur and tsp salt in a medium

bowl; cover with boiling water, stir, and let
stand until tender, about 30 minutes.
Drain in a small-holed colander; press out and stalks are tender, 46 minutes more.
excess water with a wooden spoon. Transfer to a serving platter. Strawberry-Mint
2 In a large bowl, whisk lemon juice, oil, 3 Combine butter, oil, lime zest, garlic,
Sparklers
tsp salt, and pepper. Add bulgur, zucchini, tsp salt, and tsp pepper in a small bowl.   
cherries, parsley, and scallions; toss to Drizzle over grilled bok choy. Sprinkle with
2 lb fresh strawberries, hulled
coat. Cover and refrigerate until flavors are chives and serve with lime wedges.
blended, at least 30 minutes or up to c fresh mint leaves
 1, 66 cal, 5 g total fat, 2 g sat
4 hours. Sprinkle with feta before serving. 6 Tbsp superfine sugar
fat, 364 mg sod, 4 g total carb, 2 g sugar, 2 g fib, 3 g
 41, 140 cal, 5 g total fat, prot. ).0+%*0/2(1!2 c fresh lime juice
1 g sat fat, 397 mg sod, 21 g total carb, 5 g sugar, Ice cubes
5 g fib, 5 g prot. ).0+%*0/2(1! 3 1 liter seltzer
Berry S mores Slab Sliced fresh strawberries and mint
   sprigs, for garnish
Grilled Baby Bok Choy
FOOD STYLING: CARRIE PURCELL; PROP STYLING: MEGAN HEDGPETH.

8 whole reduced-fat graham crackers

with Lime Butter 1 Combine strawberries, mint, and sugar
1 c mini marshmallows, roughly chopped in a large bowl; crush berries with a potato
   1 oz dark chocolate, thinly shaved masher or wooden spoon. Let mixture
stand, about 15 minutes.
3 lbs baby bok choy, halved lengthwise 1 c fresh raspberries
tsp salt, plus pinch 2 Press berry mixture with a wooden spoon
1 Place 2 rows of graham crackers side by through strainer into a small glass bowl;
tsp black pepper, plus pinch
side on a rimmed baking sheet (or grill discard solids and then stir in lime juice
1 Tbsp butter, melted rack) to form a 9-inch square slab; sprinkle (you should have about 3 cups).
1 Tbsp olive oil evenly with the marshmallows, and then
3 Fill 8 tall glasses with ice and divide
1 Tbsp grated lime zest sprinkle with the chocolate.
strawberry mixture among them; pour in
1 large garlic clove, crushed 2 Preheat grill to medium heat. seltzer. Garnish with sliced strawberries
through press and mint sprigs; serve immediately.
3 Set pan (or grill rack) over indirect heat
3 Tbsp snipped fresh chives (to side of heat source). Cover grill; cook  41,3%0$+10%!74 cal, 0 g total
Lime wedges, for serving until chocolate melts and marshmallows fat, 0 g sat fat, 29 mg sod, 19 g total carb, 15 g sugar,
soften, about 3 minutes. Transfer to a 3 g fib, 1 g prot. ).0+%*0/2(1! 2
1 Coat a grill rack with nonstick spray. serving platter; gently press raspberries
Preheat grill to medium heat. onto slab and serve immediately.

2 Generously coat bok choy with nonstick  #.$).'!.3%0$

spray; season with pinch each salt and 0+,,%*# 123 cal, 3 g total fat, 1 g sat fat, 102 mg
pepper. Grill bok choy, about 4 minutes; sod, 23 g total carb, 11 g sugar, 2 g fib, 2 g prot.
flip and cook until grill marks are evident ).0+%*0/2(1! 5

weightwatchers.com / J U L Y / A U G U S T 2 0 1 6 91
 i

s
na e

3.
sk i n n y
Ma

-2-
te
s t e r U gs;

gr

as 1

.
imp
av

ing se

esh easy
shr
is s
ori

o i s l s a
i fr
n

an n e o m med

to
c e
au ss in eav

es
d a f o u -d o w s e s
dd r s i m n a l l -p u r p o a s e ; t o u c e l
he p b
rich l e r e c i p e s f o r h e r o m le t
r es u l t t o a n y h i n g f
START
1 2
ADD THESE
WITH THE FLAVORS
BASE

CREAMY DRESSING TO MAKE LEMONY

A simple combination of light mayo, Greek yogurt, CAESAR DRESSING
and flavorful additions is all you need for
dressing greens, dipping veggies, or slimming
down chicken and potato salads.
Whisk together c light mayonnaise, c plain low-fat Greek
yogurt, 2 Tbsp warm water, 1 Tbsp lemon juice or vinegar, 1 tsp anchovy
1 tsp olive oil, 1 tsp minced garlic, tsp pepper, and a pinch kosher paste
salt in a small bowl or process in a small food processor. Serves 8.
PER SERVING (1 Tbsp): 36 cal, 3 g total fat,
1 g sat fat, 87 mg sod, 1 g total carb, 1 g sugar, 0 g fib,
1 g prot. SmartPoints value: 1

tsp Dijon
mustard

1 tsp Worcestershire
sauce

More F lavor Combos to Try!

FRENCH TARRAGON PARMESAN PEPPERCORN

Use champagne vinegar. Add Use white balsamic vinegar. Add tsp
1 Tbsp minced tarragon and 1 tsp coarse crushed peppercorns and
Dijon mustard. 2 Tbsp grated Parmesan
(will affect SmartPoints values).

92 By Julie Hartgan Photography by Romulo Yanes

 CREAMY & DREAMY

3
USE IT IN
THIS
RECIPE

Lemony Grilled
Radicchio
Caesar Salad
PREP 25 MIN // COOK 15
MIN // SERVES 8

4 large endive
4 small radicchio,
Treviso variety
tsp kosher salt
tsp freshly ground
black pepper
c capers, rinsed and
drained
2 tsp balsamic vinegar
1 batch Lemony Caesar
Dressing (recipe on
opposite page)
c fresh shaved
Parmesan
c minced parsley
1 Off heat, coat a grill or
grill pan with nonstick
spray; heat the pan to
medium high.
2 Remove any damaged
outer leaves from endive
and radicchio; cut each in
half lengthwise through
core. Coat cut surfaces
of greens with nonstick
spray; season with salt
and pepper.
3 Place capers in a small
baking pan; coat with
nonstick spray. Place pan
directly on grill; cook ca-
pers, stirring occasionally,
until lightly browned and
crispy, 5-10 minutes.
4 Add endive and radic-
chio to grill, cut sides
down; cook until lightly
charred, 2-3 minutes. Flip
and grill until slightly soft-
ened, 1-2 minutes. Remove
from grill; brush cut sides
with balsamic vinegar.
5 To serve, place 1 endive
half and 1 radicchio half
CHOP CHOP on a serving plate; drizzle
You can coarsely chop the with 1 Tbsp dressing, 1
grilled lettuce and toss it Tbsp Parmesan, 1 Tbsp ca-
with the dressing to simplify pers, and Tbsp parsley.
serving and eating. PER SERVING (1 salad): 119
cal, 5 g total fat, 1 g sat fat,
640 mg sod, 14 g total carb,
2 g sugar, 9 g fib, 7 g prot.
SmartPoints value: 2

weightwatchers.com / J U L Y / A U G U S T 2 0 1 6 93
 VEGGIES & FRUIT

START
1 2
ADD THESE
WITH THE FLAVORS
BASE

ROASTED RED PEPPER TO MAKE SMOKY

VINAIGRETTE SPANISH VINAIGRETTE
Pureed produce adds flavor and body to
dressings. Its delicious on salads of all kinds.
In a small food processor or blender, puree 1 c rinsed,
drained, chopped jarred roasted red peppers,
1 Tbsp olive oil, 2 tsp sherry vinegar, 1 tsp minced garlic,
tsp kosher salt, and tsp black pepper until smooth. 1 tsp smoked
Thin with a little water, if desired. Serves 8. paprika
PER SERVING (2 Tbsp): 31 cal, 2 g total fat,
0 g sat fat, 208 mg sod, 5 g total carb, 2 g sugar, 0 g fib,
0 g prot. SmartPoints value: 1

tsp cumin

tsp minced
fresh oregano

FOOD STYLING: CARRIE PURCELL; PROP STYLING: MEGAN HEDGPETH.

More F lavor Combos to Try!

TOMATO BALSAMIC SPICY MANGO CARROT GINGER

Swap in seeded, chopped tomato Swap in chopped ripe mango for Swap in chopped, cooked carrots for
for roasted peppers and balsamic roasted peppers and lime juice for roasted peppers, sesame oil for olive
vinegar for sherry vinegar. Add vinegar. Add 1 Tbsp each minced oil, and rice vinegar for sherry vinegar.
1 Tbsp chopped basil. jalapeo and chopped mint. Add 1 Tbsp minced cilantro.

94 J U L Y / A U G U S T 2 0 1 6 weightwatchers.com
 3
USE IT IN
THIS
RECIPE

Spiced Grilled
Shrimp with
Smoky Spanish
Vinaigrette
PREP 10 MIN // MARINATE
30 MIN // COOK 6 MIN //
SERVES 8

1 Tbsp olive oil

1 Tbsp fresh lemon
juice
1 tsp granulated garlic
Pinch salt
2 lb large uncooked
shrimp, peeled and
deveined
1 batch Smoky Spanish
Vinaigrette (recipe on
opposite page)
1 Combine oil, lemon juice,
garlic, and salt in a large
bowl; add shrimp, toss
to coat; and let marinate,
about 30 minutes.
2 Off heat, coat a grill or
grill pan with nonstick
spray; heat to high. Grill
the shrimp until lightly
charred and firm, 2-3
minutes per side. Serve
the shrimp drizzled with
the dressing.
PER SERVING ( lb shrimp
and 2 Tbsp dressing):
129 cal, 5 g total fat, 1 g sat fat,
887 mg sod, 7 g total carb,
2 g sugar, 0 g fib, 16 g prot.
SmartPoints value: 2

SHRIMPLIFY!
If you prefer, skewer the
shrimp before grilling to
make them easier to turn and
serve, or use the vinaigrette
as a dip for 2 pounds of
steamed shrimp.

weightwatchers.com / J U L Y / A U G U S T 2 0 1 6 95
 THE CLASSIC

START
1 2
ADD THESE
WITH THE FLAVORS
BASE

CLASSIC RED -WINE TO MAKE

VINAIGRETTE GREEK DRESSING
In this variation, broth substitutes for most of the oil.
Thickeners like mustard and honey help emulsify,
giving the mixture a smooth, rich texture.
Whisk together 3 Tbsp reduced-sodium chicken broth, 2 Tbsp
red-wine vinegar, 2 tsp honey, 1 tsp Dijon mustard, tsp 1 Tbsp minced
kosher salt, and tsp pepper in a medium bowl. Slowly drizzle in fresh dill
2 Tbsp olive oil, whisking constantly, until mixture thickens;
stir in 2 Tbsp minced shallots. Serves 8.
PER SERVING (1 Tbsp): 46 cal, 4 g total fat, 1 g sat fat, 145 mg sod, 2 g total
carb, 1 g sugar, 0 g fib, 0 g prot. SmartPoints value: 2

1 tsp minced
garlic

More F lavor Combos to Try!

CHINESE RICE WINE CHAMPAGNE HERB MAPLE BALSAMIC

Swap in rice vinegar for red-wine Swap in champagne vinegar for Swap in balsamic vinegar for
vinegar and sesame oil for olive oil. red-wine vinegar. Add 1 Tbsp chopped red-wine vinegar and maple syrup
Add 1 tsp each minced garlic fresh tarragon. for honey. Add 1 Tbsp chopped
and minced ginger. fresh basil.

96 J U L Y / A U G U S T 2 0 1 6 weightwatchers.com
 3
USE IT IN
THIS
RECIPE

Greek Chopped
Salad with
Feta and Olives
PREP 25 MIN // SERVES 8

1 batch Greek Dressing

(recipe on opposite
page)
1 medium English
cucumber, diced
1 medium yellow
pepper, seeded and
diced
1 medium orange
pepper, seeded and
diced
1 pint grape tomatoes,
halved
1 c chopped celery
1 c canned chickpeas,
rinsed and drained
c diced red onion
8 c thin sliced romaine
lettuce
c crumbled feta
c chopped Kalamata
olives
8 tsp chopped fresh dill
for garnish
1 In a large bowl, combine
dressing with cucumber,
pepper, tomatoes, celery,
chickpeas, and onion;
toss together well.
2 To serve, spoon 1 heap-
ing cup chopped salad
over 1 cup romaine on each
serving plate; garnish
each with 1 Tbsp feta, 1
Tbsp olives, and 1 tsp dill.
PER SERVING (1 salad): 159
cal, 10 g total fat, 3 g sat fat,
497 mg sod, 15 g total carb,
6 g sugar, 6 g fib, 5 g prot.
SmartPoints value: 4

weightwatchers.com / J U L Y / A U G U S T 2 0 1 6 97
eat it up
WEEKLY MEAL TICKET

gluten-free? easy!
Whether youve sworn off the stuffor just want to sample life without ityouve still got
lots of options. Witness this workweeks worth of quick, summer-friendly recipes.

RANCH CHICKEN SALAD

SMARTPOINTS VALUE: 6
M O N D AY

Combine 1 c chopped romaine lettuce, 2 oz sliced SAVE

cooked chicken breast, c canned black beans, c YOUR STOVE
Use a supermarket
chopped tomato, c corn, c orange pepper strips rotisserie chicken
and 2 Tbsp chopped avocado in a bowl; toss with to speed prep
time.
2 Tbsp reduced-fat gluten-free ranch dressing.
(Note: SmartPoints values could vary slightly depending
on brand of dressing).

QUINOA AND EDAMAME BOWL

PHOTOGRAPHY: MARK FERRI (TOP THREE); KATE SEARS; FOOD STYLING: SIMON ANDREWS; PROP STYLING: CARLA GONZALEZ HART (BOTTOM TWO).
WITH A POACHED EGG
T U E S D AY

SMARTPOINTS VALUE: 7 POACH

LIKE A PRO
Combine 1 c baby arugula, c cooked quinoa, c Add a dash of
cooked shelled edamame, c matchstick radishes vinegar to the water
to help egg whites
and c shredded carrots in a bowl; top with coagulate.
1 poached egg and 2-3 Tbsp gluten-free kimchi.

SHRIMP AND BLACK BEAN TOSTADAS

W E D N E S D AY

WITH CRUDITE AND SALSA SPICE

SMARTPOINTS VALUE: 7
IT UP
Divide 3 oz chopped cooked shrimp, c canned black At exactly zero
SmartPoints, salsa
beans, c shredded low-fat Cheddar, and 2 Tbsp gluten- is the perfect freebie
free salsa between 2 medium (6-inch) corn tortillas. flavor booster.
Bake at 350 degrees until toppings are heated through, 3-5
minutes; sprinkle with chopped cilantro. Enjoy with
vegetable sticks and additional salsa.

ITALIAN ARUGULA AND

T H U R S D AY

QUINOA SALAD HAVE

SMARTPOINTS VALUE: 6
A HEART
Toss together 2 c baby arugula, c cooked quinoa, c Artichokes provide
one of the highest
canned water-packed artichoke hearts, c water-packed concentrations of
chopped roasted red peppers, 9 sliced large olives, antioxidants of any
vegetable.
2 Tbsp shredded Parmesan, 1 Tbsp red-wine vinegar, and
1 tsp olive oil; season to taste with salt and pepper.

CHICKEN PARMIGIANA WITH

BROWN-RICE PASTA
F R I D AY

SMARTPOINTS VALUE: 8 GO
GREEN
Spoon 2 Tbsp gluten-free marinara sauce over 3 oz If wax beans arent
cooked chicken breast and sprinkle with 2 Tbsp shredded available, green
beans are a great
Parmesan; heat until warmed through and cheese melts. substitute.
Spoon 2 Tbsp marinara sauce over c cooked brown-
rice pasta and garnish with fresh basil; serve with 1 c
wax beans (roasted with 1 tsp olive oil, salt and pepper).

98 J U L Y / A U G U S T 2 0 1 6 / weightwatchers.com
 If you are serious
about losing weight...
O nly ONE magazine in America
is devoted to successful weight
loss and well-being. Each issue of
Weight Watchers Magazine is like a visit
from a supportive friend who inspires and
guides with good advice and great recipes.
Weight Watchers Magazine now
contains more quick, satisfying meals...
practical features on flattering fashions
for a shrinking figure. How to start (and
stick with) a fitness plan that works. And
how to keep from feeling deprived.
The readers of Weight Watchers
Magazines face the challenges of daily
life and healthy lifestyle. That is why
last year 36.4 million people attended
weekly meetings in the U.S.

So ORDER TODAY for...

TIPS & POINTERS FASHION

FOR WEIGHT LOSS
Solid and sensible advice
Styles and looks
for every figure
Subscribe
to help learn how to BEAUTY TIPS
and Save up to

50 %
lose weight and keep it off Make-up hints to
HEALTHY AND EASY make you look
RECIPES Over 30 recipes and feel your best
in each issue - mouth-wa- MOTIVATION
tering appetizers, satisfying & INSPIRATION

OFF the
main courses and scrump- Real success stories
tious desserts from real people cover
Subscribe to Weight Watchers Magazine today! price!

Only $14.99 for one year of 6 issues Or $24.99 for 2 years of 12 issues
To subscribe, visit WeightWatchers.com/magazine, or call 800-978-2400.
know thyself

whats your
difficulty setting?
Taking the easy path isnt always a cop-out. Heres how to tell if youre making
things harder than they have to beor just coasting.
BY MELISSA DALY
RT HER
S TA
E

TODAY, THE
PIZZA WON. Youre serious
TOMORROW, about exercising You want to
YOULL this time, so youve buy a birthday gift
STICK TO: Celery. purchased a: for a friend. You:

The left- Your

oversthis regular Pedometer Session with Drive two Order from
week has plan. every step a CrossFit counties HotTchotchkes
already The dinner
plates are all counts. trainerthe DZD\WRQG .com and let
tanked. pain means the perfect UPS do the
piled up, but the
dishwashers full. its working. choice and honors.
So youll just: wrap it
yourself.

Spend 20 Clean them

minutes by hand. On your
shoehorning Get em upcoming beach
When them into tomorrow. vacation, youll At work, if you
people marvel Probably. take a break from want something
the rack, your regular
at how youre done right, you
chaperoning a obviously. exercise routine have to:
field trip while also and just:
telecommuting
to work, you:
Bicep-curl Walk in the
your sand and
Delegate it Do it
margaritas. Volleyball ride the
your occasional to someone yourself.
Realize Secretly smart.
butt off. wave.
theyve love that
confused you they
with some- noticed.
one else. If the bosss
office light is still
on when youve
finished todays
Hiking to a to-do list,
scenic vista, you Kids wont
eat their broccoli? youll:
can take the steep
path to the peak You:
or the meandering
route. You Know not Attack
choose: to hold the tomorrows
elevator Prep tomor- list (its all
Eat your Commence for her. rows list, one big list
own the battle then kiss it anyway).
PHOTOGRAPHY: SHUTTERSTOCK.

Straight The long way broccoli. Bargain with of wills. goodnight.

upno guts, its all about them to eat
no glory! the views. three bites.

easy challenging impossible

100 results

P
BEWFSUJTF
QMFBTF
DPOUBDU
+FOOJGFS
*[[P
.FEJB
1FPQMF

5

KJ[[P!NFEJBQFPQMFDPN
 .BSLFUQMBDF

Relieves
aches + pains 1
without the bath.
NEW
Epsom
Salt Rub 2
with Aloe Vera

Spot Treatment
$SSO\ZKHUHLWKXUWV
,QVWDQWUHOLHI
3RUWDEOHQRPHVV

SAVE
NOW
!
grapefruit
boosts
metabolism
Visit us for savings at:
scienceplusnature.com/
weightwatchers

20% OFF
CODE: DETOX-W
 know thyself

impossible
Whether the name of the game is staying healthy,
getting ahead at work, or keeping your house stand-
ing, youre often playing at the max difficulty level.
And thats frequently a point of pride.
How fine-tuning may help: The problem isnt the hard
work. Its the motivation behind it. You may dene
LESS STRESS success by the accolades you get for taking the hard
road rather than by creating what you want in life,
says Elizabeth Lombardo, PhD, author of Better Than
Perfect: 7 Strategies to Crush Your Inner Critic and
Create a Life You Love. That kind of stress may bring
on unhealthy behaviors and depressed moods.
Adjust your dial: Reframe your notion of success
from doing more work to getting a positive outcome,
advises Lombardo. This might mean giving up on
making dinner from scratch every night so you'll have
more family time together. Sometimes, taking the
easier path brings the better result, Lombardo says.

challenging
MORE ENERGY Youve mastered the art of working smarter, not harder.
You relish a test of your abilities and dont mind pushing
to goal, but you have no problem accepting help either.
Yes, you strive for the ever-elusive balance.
How fine-tuning may help: Balance is a wonderful
thing, says Lombardo. But you have to seek it continu-
ally, and we all have certain triggers that knock balance
in one direction or another. Am I working too hard
LEE HOLDEN, or not enough? Am I fullling my potential or failing it?
QI GONG EXPERT Should I ask for help or power my way through it?
Adjust your dial: Lombardo suggests simplifying your
idea of balance so it doesnt become an impossible
dream. One sure sign that youre getting it right: Both
the efort and the goal bring you satisfaction. Thats
a great motivator, says Lombardo.

ONLY easy
7 MINUTES You know your limits and use them to guide you. Youd
A DAY? rather smile through a task than grit your teeth.
How fine-tuning may help: Giving yourself a break
now and then is essential, but you may do it to the
Qi Gong is mindfulness in motion. point of avoiding challenges. The question is why.
Ask yourself whether youre sticking with the status
The beneits of meditation, movement, quo because trying something more difficult might
breath, and energy work all mean discomfort or even failure, suggests Lombardo.
That could be a recipe for ignoring your potential.
combined into simple easy exercises
Adjust your dial: Accepting a little bit of discomfort in
that YOU can do. order to push your boundaries can be benecial. The
next time your instincts urge you toward the efortless
See for yourself, with Lees free
PHOTOGRAPHY: ALAMY.

path, stop and think about that decision. What good

online mini-course. For details go to: might come from trying a little harder? Consider
what you would tell your best friend if she were in your
www.holdenqigong.com/ww7 shoes, says Lombardo. When you silence your inner
critic, you can focus on the best path.

Learn more about the ancient

art of Qi Gong at 102 J U L Y / A U G U S T 2 0 1 6 / weightwatchers.com
www.holdenqigong.com
etc.
PARTICIPATE IN OUR
READER PANEL!
Interested in being a part of WWMs
reader panel? E-mail your name, city, and
state to wwmreaderpanel@weight-
watchers.com. You may be contacted via
e-mail to share your thoughts through an
occasional short survey, participate in
a feature within the magazine, or just
give your opinions on the topics that
matter most as youre trying to lose
weight. By e-mailing us at wwmreader
panel@weightwatchers.com,
you are opting to receive e-mail com-
munications from the editors of WWM
via a carefully selected third party.
Thanks for helping us continue to deliver
the information and stories that are
important to you!
Weight Watchers magazine is published
by W/W TwentyFirst Corporation through a
license arrangement from Weight Watchers
International, Inc. Copyright 2016 Weight
Watchers International, Inc., owner of the
WEIGHT WATCHERS trademark. All Rights
Reserved. Nothing may be reprinted in whole
or in part without written permission from
the Publisher. Return postage must accompany
all manuscripts, drawings, and photos.
Publisher assumes no responsibility for
unsolicited material.
EDITORIAL OFFICE
675 Avenue of the Americas, NY, NY 10010,
(212) 589-2700. For subscription information,
call (800) 978-2400. Weight Watchers
magazine, July/August 2016, Volume 49, Issue
number 4 (ISSN 0043-2180), is published
bimonthly for $16.00 per year by W/W
TwentyFirst Corporation, 675 Avenue of the
Americas, NY, NY 10010. Periodicals postage
paid at New York, NY, and additional mailing
offices. POSTMASTER: Send address changes
to Weight Watchers magazine, P.O. Box 6245,
Harlan, IA 51593.
ABOUT OUR RECIPES
Recipes in this magazine have been developed
for Weight Watchers members who are just
getting started and for Members who are
further along toward their goals, including those
who are using our SmartPoints plan. Unlike
other weight-loss programs, which focus solely
on calories, the SmartPoints plan guides you
toward healthier foods that are lower in sugar
and saturated fat, and higher in protein. A
SmartPoints value is given for each recipe. Its
assigned based on the number of calories and
amount of saturated fat, sugar, and protein
contained in a single serving of a recipe.
Q Recipes include approximate nutritional
information: They are analyzed for Calories
(Cal), Total Fat, Saturated Fat (Sat Fat),
Sodium (Sod), Total Carbohydrates (Total
Carb), Sugar, Dietary Fiber (Fib), and Protein
(Prot). The nutritional values are obtained
from the Weight Watchers database which is
weightwatchers.com / J U L Y / A U G U S T 2 0 1 6 103
maintained by registered dietitians.
Q Substitutions made to the ingredients could
alter the per-serving nutritional information and
may afect the SmartPoints value.
CALCULATIONS NOT WHAT
YOU EXPECTED?
You might expect some of the SmartPoints
values in this book to be lower when some of
the foods theyre made from, such as fruits
and vegetables, have no SmartPoints values.
Most fruits and veggies have no SmartPoints
values when served as a snack or when used
as part of a recipe, such as a cup of berries in
a parfait. But if these foods are liqueed or
pureed and enjoyed as a beverage, then their
nutrient content is incorporated into the recipe
calculations. These nutrients can increase the
SmartPoints value.
Alcohol is included in our SmartPoints
calculations. Because alcohol information is
generally not included on nutrition labels,
its not an option you can include when using
the online calculator. But since we include
alcohol information that we get from our
nutritionists, you might notice discrepancies
between the SmartPoints values you see here in
our recipes and the values you get using
the calculator. The SmartPoints values listed
are the most accurate values.
CHOOSING INGREDIENTS
As you learn to eat healthier, consider the
following to help you choose foods wisely:
Q LEAN MEATS AND POULTRY. Purchase lean
meats and poultry, and trim them of all visible
fat before cooking. When poultry is cooked with
the skin on, we recommend removing the skin
before eating. Nutritional information for recipes
that include meat, poultry, and sh is based
on cooked, skinless boneless portions (unless
otherwise stated), with the fat trimmed.
Q SEAFOOD. Whenever possible, our recipes
call for seafood that is sustainable and deemed
the most healthful for human consumption
so that your choice of seafood is not only
good for the oceans but also good for you.
For more about the best seafood choices and
to download a consumer guide, go to the
Environmental Defense Fund at edf.org/seafood
or seafoodwatch.org.
Q PRODUCE. For the best avor, maximum
nutrient content, and the lowest prices, buy
fresh local produce, such as vegetables,
leafy greens, and fruits in season. Rinse them
thoroughly before using, and keep a supply
of cut-up vegetables and fruits in your
refrigerator for convenient healthy snacks.
QWHOLE GRAINS. Explore your market for
whole-grain products such as whole wheat and
whole-grain breads and pastas, brown rice,
bulgur, barley, cornmeal, whole wheat couscous,
oats, and quinoa to enjoy with your meals.
READ THE RECIPE
Take a couple of minutes to read through the
ingredients and directions before you start
to prepare a dish. This will prevent you from
discovering midway through that you dont have
an important ingredient or that a recipe requires
several hours of marinating. And its also a good
idea to assemble all ingredients and utensils
within easy reach before you begin cooking.
 Meet your
summer
goals
deliciously

Adequate hydration promotes

better body and brain
function, beautiful skin,
and aids in weight
management. Take water
from boring to wow
with Water Drops.

Make tasty cold or

hot beverages and
foods guilt-free
with SweetLeaf
Sweeteners and
Sweet Drops.

SweetLeaf is the smart choice.

No Calories or Carbs
No Sugar
No Artificial Sweeteners
Non-Glycemic Response
Award-Winning Taste

CONSISTENTLY WINNING AWARDS FOR TASTE AND INNOVATION

www.SweetLeaf.com
BUY: www.ShopSweetLeaf.com and in your health food or grocery stores
2016 Pfizer Inc. *This statement has not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure or prevent any disease.

Among leading Mens and Womens gummy multivitamins. ^B-vitamins support daily energy needs. Antioxidant vitamins C, E and zinc support normal immune function.

B-vitamins aid in the metabolism of fats, carbohydrates and proteins. Vitamins D and B6 help support muscle function (Mens Formula). Biotin, vitamins A, C and E help maintain healthy appearance (Womens Formula).