Weight_Watchers_UK_July_2017
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£2.99 JULY <strong>2017</strong><br />
❛I LOST<br />
YOU COULD LOSE 7 TIMES MORE WEIGHT WITH WEIGHT WATCHERS THAN ON YOUR OWN *<br />
AND SAID<br />
SO LONG,<br />
SARONG!❜<br />
COVER STAR<br />
HELEN<br />
How to do<br />
*See P.116<br />
LIGHT &<br />
HEALTHY<br />
RECIPES &<br />
FOOD IDEAS<br />
FOOD, FASHION<br />
, FITNESS: EVERYTHING YOU NEED FOR FUN IN THE SUN<br />
MUST-READ<br />
OPRAH<br />
‘HOW I<br />
BECAME<br />
THE BEST<br />
POSSIBLE ME’<br />
> SIMPLE<br />
7 SMARTPOINTS<br />
MEALS<br />
> NEW WAYS<br />
WITH CHICKEN<br />
> PICNIC AND BBQ<br />
INSPIRATION
EDITOR’S LETTER<br />
Welcome<br />
EVERY GREAT JOURNEY<br />
first<br />
BEGINS WITH<br />
step<br />
A<br />
Here’s member Natalie<br />
Bradshaw at the start of<br />
her weight-loss journey.<br />
‘My inner fat girl started<br />
to emerge during my first<br />
pregnancy. After having my<br />
second son just 16 months<br />
later, I gained even more<br />
weight. I hated how I looked<br />
and didn’t want to be that<br />
person any more. I knew that<br />
the only way to boost my<br />
self-confidence was to face<br />
the situation head on…’<br />
Ever hidden behind the kids in<br />
a holiday photo? If so, I know where<br />
you’re coming from. Looking back<br />
on snaps of holidays gone by, the old,<br />
chunkier me is either mysteriously absent<br />
or present only as a disembodied head<br />
peeping above my then school-age kids.<br />
Our cover star Helen, who was also recruited to appear in our<br />
recent TV ad, can relate to this, too. Her whole life, she avoided<br />
the camera while on holiday, until she lost 4st 7lb and unleashed<br />
her inner beachwear model (P.18). Doesn’t she look amazing?<br />
And Diane’s been on a similar journey – she was hiding behind<br />
baggy cover-ups for years. But she’s lost 4st 3lb since turning<br />
50 and rediscovered her va-va-voom in the process (P.38).<br />
These women know what it’s like to fear the onset of summer,<br />
just as much as you look forward to it. All that uncomfortable heat<br />
and bare flesh! But we outright refuse to let the sunshine bring us<br />
anything but joy. That’s why we’ve come up with our How To Do<br />
Summer special (P.83) – part 1 of a solution-packed section designed<br />
to help you navigate those summer-month pitfalls. Swimwear that<br />
suits your shape (P.94)? Tick. Super-easy recipes (P.84)? Tick.<br />
Simple exercise ideas (P.104)? Tick. It’s all there, and don’t forget<br />
to look out for part 2 next month. Here’s to having fun in the sun!<br />
6st 10lb<br />
LOST!<br />
I'M LOVING...<br />
While we’re on<br />
the subject, here’s<br />
what I’m loving in<br />
this month’s<br />
issue:<br />
Helen Renshaw<br />
Editor in Chief<br />
bikes<br />
‘Seeing Kelly<br />
and Phil on<br />
their bikes<br />
reminded me<br />
how much<br />
fun cycling<br />
can be.’<br />
pasta primavera<br />
‘Everyone needs a<br />
go-to pasta dish, and if<br />
this one’s good enough<br />
for Oprah, it’s good<br />
enough<br />
for<br />
me.’<br />
THE FINAL STEP... TURN TO<br />
P.122 TO SEE NATALIE NOW<br />
built-in bras<br />
‘There’s loads of<br />
beachwear out<br />
there specifically<br />
designed for busty<br />
folk like me. I<br />
wish I’d known<br />
that years ago!’<br />
<strong>Weight</strong> <strong>Watchers</strong> Magazine / 5
REGULARS<br />
NEWS<br />
9 Are you ready to join the<br />
#NoMakeUp movement?<br />
SUBSCRIBE TODAY…<br />
46 And receive a free copy of<br />
our No Count cookbook<br />
WE’RE TALKING ABOUT…<br />
117 Fruity feasts, getting active<br />
outdoors, and making the<br />
most of the sunshine<br />
<strong>July</strong> <strong>2017</strong><br />
SUCCESS<br />
18<br />
DARE TO BARE<br />
After losing more than<br />
4st, Helen, has never felt<br />
better in swimwear<br />
26<br />
WORDS OF WISDOM<br />
Oprah shares how she<br />
made peace with food<br />
32<br />
LOVE IS IN THE AIR<br />
Meet the couple who lost<br />
19st 11lb and found love<br />
with <strong>Weight</strong> <strong>Watchers</strong><br />
38<br />
IS 50 THE NEW 40?<br />
Diane shed more than 4st<br />
after turning 50, and now<br />
feels years younger<br />
18<br />
SUCCESS<br />
From camerashy<br />
to bodyconfident<br />
80<br />
FOOD<br />
Plan-friendly<br />
pud<br />
FOOD<br />
51<br />
RECIPE INDEX<br />
This month’s SmartPoints<br />
recipe round-up<br />
52<br />
FINGER-LICKING GOOD<br />
Mix-and-match marinades<br />
you’ll be loving all summer<br />
63<br />
OPRAH’S EATS<br />
Four tasty recipes from<br />
Oprah’s new cookbook<br />
122<br />
THE FINAL STEP<br />
Natalie describes how<br />
her life has improved<br />
since losing 6st 10lb<br />
70 INSTAFOODIE<br />
@sarah2016ww shares her<br />
favourite seafood recipe<br />
73<br />
CHICKEN TONIGHT<br />
A sneak peek at what’s<br />
on offer in our latest<br />
cookbook, Chicken<br />
79<br />
KITCHEN<br />
CONFIDENTIAL<br />
Take a look inside<br />
Rebecca’s kitchen<br />
80 ZERO-HERO<br />
DESSERT<br />
No SmartPoints<br />
left? No problem!<br />
74<br />
FOOD<br />
Our new<br />
chicken<br />
favourites
32<br />
SUCCESS<br />
‘We’re on<br />
the ride of<br />
our lives’<br />
94<br />
26<br />
SUCCESS<br />
What would<br />
Oprah do?<br />
92<br />
98<br />
HOW TO DO<br />
YOUR 27-PAGE GUIDE TO NAVIGATING<br />
THE SUNSHINE MONTHS<br />
SEVEN FOR SEVEN<br />
84 Supper for 7 SmartPoints or less<br />
90<br />
104<br />
PICK OF THE SHOPS<br />
The WW Kitchen team have<br />
been on the hunt for the best<br />
ready-made picnic foods<br />
WHAT’S YOUR SWIMWEAR STYLE?<br />
94 How to find the perfect bathers<br />
98<br />
GET SUMMER-READY<br />
Must-have beauty buys to prep<br />
your skin and hair for the sun<br />
104<br />
YOUR FULL-BODY WORKOUT<br />
Try fitness expert Jennie Gadsby’s<br />
quick, get-fit-at-home routine<br />
108<br />
ASK OUR EXPERTS<br />
Your wellbeing, nutrition, fitness<br />
and health questions answered<br />
112<br />
COMPETITION<br />
Your chance to get in shape with a<br />
stay at No1 Boot Camp in Norfolk<br />
ON THE COVER<br />
COVER PHOTOGRAPHY<br />
IAN HARRISON<br />
STYLING<br />
CLARE LAZARO<br />
HAIR AND MAKE-UP<br />
BRYONY BLAKE AND<br />
ENYA SULLIVAN<br />
EDITORIAL<br />
Editor in Chief HELEN RENSHAW<br />
Deputy Editor ANDREA LEEBODY<br />
Contributing Editor LARA PALAMOUDIAN<br />
Managing Editor CHRISTINE FAUGHLIN<br />
Senior Sub Editor SARAH ALLEN<br />
Junior Sub Editor CHLOE HAY<br />
Junior Writer SARAH NITTINGER<br />
Food Editor SARAH AKHURST<br />
Food Team Manager LINZI BRECHIN<br />
Senior Food Assistant NADINE BROWN<br />
Food Assistant GABRIELLA ENGLISH<br />
DESIGN<br />
Art Director KIRSTY HARLOW<br />
Acting Art Director (Maternity Cover)<br />
MARK TAYLOR<br />
Art Editor REBECCA KING<br />
Senior Designer STELLA KWOK<br />
Acting Senior Designer (Maternity Cover)<br />
SARAH PRESCOTT<br />
Picture Editor CARL PALMER<br />
PRODUCTION<br />
Production Director SOPHIE DILLON<br />
Deputy Production Manager CHRIS GARDNER<br />
With thanks to: Alexandra Harris, Sarah Peak<br />
PUBLISHING<br />
Group Publishing Director KIRSTEN PRICE<br />
Account Manager GINA CAVACIUTI<br />
ADVERTISING<br />
Ad Manager TIM ROBINSON<br />
Senior Account Manager RICHARD COUTTS<br />
Account Manager BARRON EDWARD NOUBAN<br />
Classifieds Executive VANESSA CHARLES<br />
MARKETING<br />
Circulation and Trade Manager VANYA BOWMAN<br />
Marketing Manager GEORGIE WALTON<br />
PROMOTIONS<br />
Head of Project Management HELEN DACRE<br />
Project Manager ZOE WILKINSON<br />
Chief Art Director MAILYNNE WOOLLEY<br />
Senior Promotions Art Director MARION TEMPEST<br />
Promotions Copywriter GEMMA FISHER<br />
WEIGHT WATCHERS<br />
Publishing and Content Manager SAMANTHA REES<br />
Publishing Projects Manager NICOLA KIRK<br />
Senior Product Manager – Content<br />
IMOGEN PRESCOTT<br />
Nutrition STEPH WILLIAMS<br />
<strong>Weight</strong> Management Dietitian TONY HIRVING<br />
Head of Public Health ZOE GRIFFITHS<br />
SEVEN<br />
CEO SEAN KING<br />
Content Director NIC McCARTHY<br />
Business Director ANDY ROUGHTON<br />
Chief Financial Officer, <strong>UK</strong><br />
TOM KRAILING<br />
Chief Commercial Officer<br />
ROWAN MANNING<br />
Published by Seven Publishing,<br />
3-7 Herbal Hill, London EC1R 5EJ<br />
020 7775 7775 seven.co.uk<br />
weightwatchers@seven.co.uk<br />
ISSN 039-8095 TALLY CODE 746<br />
This magazine is printed on paper using pulp from wellmanaged,<br />
certified forests. All rights reserved. Reproduction<br />
in part or in whole, without written permission of the<br />
publishers, is strictly prohibited. The publishers cannot be<br />
held responsible for unsolicited manuscripts.<br />
<strong>Weight</strong> <strong>Watchers</strong> Magazine / 7
'I'M READY FOR MY<br />
CLOSE-UP...'<br />
NEWS<br />
Sunlight, camera... action!<br />
Pro photographer<br />
Matt Monfredi is<br />
on hand to get you<br />
camera-ready just<br />
in time for summer!<br />
For those of us who<br />
try to avoid the lens, holiday<br />
snaps can be a minefield. There’s<br />
the fear of unflattering poolside<br />
pics, candid beach shots and the<br />
dreaded tagged photos on social<br />
media. But don’t panic! Follow<br />
these expert tips and you’ll be<br />
photo-ready every single time<br />
MAKE THE MOST OF<br />
THE ‘MAGIC HOUR’<br />
Take group shots when the<br />
sun is low – early mornings<br />
and evenings are best. The<br />
warmth of the light (with no<br />
harsh shadows) will make<br />
everyone look great.<br />
DON’T GO LOW<br />
Low camera angles – think<br />
photographing someone<br />
from ground level when<br />
they’re standing – are rarely<br />
flattering. Instead, shoot<br />
from slightly above for<br />
a slimming perspective.<br />
MIND YOUR POSTURE<br />
Good posture is key to<br />
looking and feeling your<br />
best in photos. Stand<br />
up straight and you’ll<br />
instantly look better.<br />
PUT YOUR BACK INTO IT<br />
Stand with the sun slightly<br />
behind you when posing<br />
for a photo – the lighting<br />
will naturally shape and<br />
flatter your figure.<br />
GET CREATIVE<br />
Try different shots, angles,<br />
and backgrounds. Most<br />
of us shoot with a digital<br />
camera or phone now,<br />
which means we’re not<br />
limited on how many photos<br />
we can take. Experiment<br />
as much as you can and<br />
choose the best ones later.<br />
<strong>Weight</strong> <strong>Watchers</strong> Magazine / 9
Lloyds Pharmacy Limited, Coventry CV2 2TX.<br />
Lloyds Pharmacy Limited, Coventry CV2 2TX.
NEWS<br />
ARE WE THERE YET?<br />
A holiday can be a chance to let go of stress, strengthen relationships, try new,<br />
healthy cuisines, and be more active. From long-haul hols in far-flung places,<br />
to week-long trips closer to home, here’s how we Brits like to spend our summers…<br />
70 MILLION<br />
TRIPS ABROAD WERE MADE BY BRITS<br />
IN 2016, UP 7 PER CENT FROM 2015.<br />
MAJORCA<br />
is our number-one<br />
foreign summer holiday<br />
destination, followed<br />
by Tenerife, Ibiza<br />
and Lanzarote.<br />
OVER £43BN<br />
WAS SPENT BY<br />
BRITS ABROAD<br />
IN 2016.<br />
NEW YORK<br />
is our most popular<br />
long-haul summer<br />
holiday destination.<br />
LAST YEAR<br />
HOLIDAYS IN<br />
EUROPE ROSE BY<br />
In 2016, Brits<br />
holidaying abroad<br />
increased by<br />
FEVER RELIEVER<br />
Green grass, blooming flowers, leafy<br />
trees… they’re all welcome signs of<br />
summer. But if you get hay fever –<br />
which peaks around now – they can also<br />
be signs that natural allergens such as<br />
pollen are heavy in the air, irritating your<br />
eyes, nose and throat. While there’s no<br />
cure, studies have found a link between<br />
stress levels and the severity of hay fever,<br />
with the most stressed sufferers having<br />
the worst symptoms. Also, those who<br />
exercise regularly were found to have<br />
milder symptoms. Exercise is a great<br />
stress buster, and you earn FitPoints<br />
at the same time.<br />
<strong>Weight</strong> <strong>Watchers</strong> Magazine / 11
Smaller-ship cruising<br />
<strong>Weight</strong> <strong>Watchers</strong> has teamed up with award-winning Fred. Olsen<br />
Cruise Lines to give you a very tempting 10% membership discount *<br />
on your first sailing with them – and that’s on top of any current<br />
offers. Existing Fred. Olsen customers can save 5%, in addition<br />
to their 5% Loyalty Club discount.<br />
With departure ports located across the <strong>UK</strong> and more than 200 ports of call<br />
to choose from, you can travel the whole world with Fred. Olsen. Discover the<br />
spectacular Norwegian Fjords, cruise the beautiful rivers and waterways of Europe<br />
or relax on the white sand beaches of the Caribbean. Wherever you sail, you’ll be<br />
enjoying it all on our smaller, more friendly ships.<br />
To book using your discount code WEIGHT10 call the <strong>Weight</strong> <strong>Watchers</strong> booking<br />
hotline 0800 0355 108 or visit www.fredolsencruises.com/weightwatchers<br />
*All bookings are subject to Fred. Olsen’s (FOCL) standard terms & conditions, available on our website & on request. All prices quoted under the <strong>Weight</strong> <strong>Watchers</strong> members discount<br />
offer are exclusive to qualifying members & their travelling companions only, members must quote their discount code at time of booking. Membership discounts cannot be applied<br />
retrospectively. Bookings must be made via the booking hotline number 0800 0355 108. Proof of membership will be required at the time of booking. Offers cannot be extended to any<br />
unrelated third party, are subject to availability & may be withdrawn or amended at any time without prior notice. From time to time FOCL may run special offers which cannot be combined<br />
with this discount, including selected group travel deals. All guests booked under this scheme are requested to refrain from disclosing the fare paid whilst on board. Offer<br />
is for first-time cruisers with Fred. Olsen only. Fred. Olsen Oceans members are entitled to a 5% <strong>Weight</strong> <strong>Watchers</strong> discount subject to the same terms & conditions, to be<br />
applied after the standard Oceans discount, where applicable. In this instance, Oceans Terms & Conditions apply. This offer expires on the 01st September <strong>2017</strong>. E&OE.
OUR<br />
summer<br />
movie<br />
picks<br />
THE LATEST FILMS<br />
WORTH HITTING<br />
THE CINEMA FOR<br />
Festival time!<br />
It’s that time of year again… you’re off to a festival, but never know what the weather<br />
THE BAG<br />
Aztec<br />
shopper,<br />
£35, Marks<br />
& Spencer<br />
NEWS<br />
will have in store. Be prepared with these on-trend, festival-friendly buys<br />
THE SHADES<br />
Sunglasses,<br />
£8.99,<br />
New Look<br />
FAMILY FUN<br />
Captain Underpants:<br />
The First Epic Movie<br />
Out 28 <strong>July</strong><br />
Two kids turn their school<br />
principal into a hilarious<br />
comic-book creation.<br />
THE SHACKET<br />
Embroidered<br />
jacket, £55,<br />
Red Herring<br />
at Debenhams<br />
ACTION THRILLER<br />
Dunkirk<br />
Out 21 <strong>July</strong><br />
Suspense drama (starring Tom<br />
Hardy and Harry Styles)<br />
depicting the WWII Allied<br />
evacuation of Dunkirk.<br />
THE BOOTS<br />
Wellies, £12,<br />
George<br />
at Asda<br />
CHICK FLICK<br />
Girls Trip<br />
Out 28 <strong>July</strong><br />
Four friends (Jada Pinkett<br />
Smith, Queen Latifah, Regina<br />
Hall and Tiffany Haddish)<br />
rediscover their wild sides.<br />
THE SEAWEED THAT TASTES LIKE BACON<br />
Trend alert! Scientists have discovered a seaweed that<br />
tastes like bacon when it’s fried – and is even more<br />
nutritious than kale. No wonder it’s the latest internet<br />
foodie sensation. The red seaweed, known as dulse, is<br />
a source of many vitamins, fibre, iron and potassium.<br />
Crumble it over popcorn as an alternative to salt, eat<br />
straight from the bag as a crunchy snack, or soak<br />
in hot water before adding to a salad or stir-fry.<br />
Atlantic Kitchen Dulse, £4.99, Ocado<br />
<strong>Weight</strong> <strong>Watchers</strong> Magazine / 13
NEWS<br />
BARE-FACED<br />
Summer can mean lighter make-up, but would you<br />
follow singer Alicia Keys’ lead and go bare-faced when<br />
out and about? Doing away with cosmetics in one fell<br />
swoop could make you feel a bit, well… naked. Ease<br />
into the #NoMakeUp look by following a good skincare<br />
routine and balanced diet, to get a healthy glow. Then<br />
all you’ll need in order to make the leap is a boost of<br />
self-confidence. Prep your skin with these top buys,<br />
and see P.98 for more head-to-toe beauty tips.<br />
A CLEAN SWEEP<br />
This plum-size silicone facial<br />
brush gently pulsates to help<br />
exfoliate skin, unclog pores, and<br />
remove make-up and excess oil.<br />
LUNA play, £29, Foreo<br />
STAY WHEELIE SAFE<br />
Tour de France inspired you to cycle more?<br />
Go for it – but don’t forget to stay safe:<br />
✔ Never ride up the inside of lorries or<br />
buses – the driver might not see you.<br />
✔ Always use lights and reflective<br />
clothing after dark and in the rain.<br />
✔ Plan your route in advance so you<br />
can ride with confidence.<br />
If you’re a keen cyclist, check out next-gen<br />
gadget Beeline, £99. It’s a smart compass<br />
that will guide you to your destination<br />
without giving precise instructions – for<br />
all the freedom of cycling without ever<br />
having to get lost again.<br />
FRESH START<br />
Give your skin a deep clean<br />
with this refreshing mask.<br />
Kind to Skin Deep Cleansing<br />
Face Mask, £3.99, Simple<br />
BESIDE THE SEASIDE<br />
Be gentle to your face with this<br />
soap-free cleanser. Seaweed Cleansing<br />
Gel Wash, £7.50, The Body Shop<br />
... is the<br />
number of<br />
FitPoints<br />
you can<br />
earn during<br />
an hour of<br />
tennis*. Get<br />
inspired by<br />
Wimbledon<br />
this month<br />
and get<br />
out there!<br />
Compiled by: Sarah Nittinger, Lara Palamoudian. Photography: Alamy, Getty Images, Rex Features, Shutterstock. Stockists: Beeline (beeline.co),<br />
Debenhams (debenhams.com), Foreo (foreo.com), George at Asda (direct.asda.com), Marks & Spencer (marksandspencer.com), New Look<br />
(newlook.com), Ocado (ocado.com), Simple (widely available), The Body Shop (thebodyshop.com). *Based on a 10st person exercising at moderate intensity<br />
14 \ <strong>Weight</strong> <strong>Watchers</strong> Magazine
Daily nutritional support<br />
during and after the<br />
menopause<br />
Chosen by more women than any other<br />
supplement range for during and after<br />
the menopause. Each formula has been<br />
developed by Vitabiotics’ experts to include:<br />
✓ Vitamin B6 which contributes to the<br />
regulation of hormonal activity<br />
✓ Vitamin D which helps to<br />
maintain normal bones<br />
✓ Soya Isoflavones (a naturally<br />
occurring source of oestrogen)<br />
Pioneering innovation in menopause<br />
supplements for over 20 years. Trust<br />
Menopace® during a time of change.<br />
<strong>2017</strong>-02-20 ADMENCONP E<br />
You at your best<br />
Britain’s No.1 Vitamin Company *<br />
From , Superdrug,<br />
Menopace® works with:<br />
Holland & Barrett,<br />
Provides independent<br />
supermarkets, chemists,<br />
advice and services for<br />
women’s health and<br />
health stores &<br />
lifestyle concerns<br />
www.womens-health-concern.org<br />
www.menopace.com<br />
* Nielsen GB ScanTrack Total Coverage Unit Sales 52 w/e 3 December 2016.
Success<br />
IF<br />
THEY<br />
CAN DO IT,<br />
YOU CAN<br />
T O O !<br />
WHY SHOULD I…<br />
HAVE MORE FUN?<br />
because it's a fab way to celebrate a healthier you! p.38<br />
HELEN’S<br />
LOST 4ST &<br />
FOUND BODY<br />
CONFIDENCE<br />
P.18<br />
Photography: Chris Winter, Ian Harrison, Matt Monfredi<br />
‘WE’RE<br />
ON THE RIDE<br />
OF OUR LIVES’<br />
KELLY & PHIL<br />
P.32
So long,<br />
SARONG!<br />
Recognise the gorgeous Helen Brown from the latest <strong>Weight</strong> <strong>Watchers</strong><br />
TV ads? Just 18 months ago, she did all she could to avoid attention. Now?<br />
Ta dah! Helen’s lost more than 4st and is glowing in the limelight…<br />
WORDS KATHRYN KNIGHT<br />
PHOTOGRAPHY IAN HARRISON<br />
Before<br />
18 \ <strong>Weight</strong> <strong>Watchers</strong> Magazine
SUCCESS<br />
4st 7lb<br />
LOST!<br />
<strong>Weight</strong> <strong>Watchers</strong> Magazine / 19
SUCCESS<br />
Oliver’s first<br />
summer holiday<br />
and my first ever<br />
bikini pic!<br />
One of my favourite family<br />
snapshots was taken in<br />
Majorca last year – it<br />
shows me, in a striped<br />
bikini, holding my<br />
nine-month-old son<br />
Oliver (above). That<br />
photo captures two really<br />
special moments for me: Oliver’s first trip<br />
in the sunshine, and the first time I’ve felt<br />
truly confident about my body.<br />
In fact, it was the first time I’d ever<br />
allowed anyone to photograph me<br />
wearing swimwear – something I’d<br />
avoided for pretty much my whole life.<br />
For the longest time, the beginning<br />
of summer was something I dreaded.<br />
Even as a teenager, although I wasn’t fat,<br />
I felt lumpy and self-conscious next to<br />
everyone around me in their bikinis.<br />
I was always the one covered in a sarong.<br />
At 18 I met my lovely husband Danny,<br />
and by 21 we had bought a house and<br />
settled down. I stopped worrying so much<br />
about how I looked. As a result, my weight<br />
fluctuated and I became stuck in a cycle<br />
of crash diets and weight gain.<br />
Danny always tried to reassure me,<br />
saying I looked great whatever my size, but<br />
the thought of wearing a bikini terrified me<br />
and would overshadow the joy of a holiday.<br />
Before we had kids, we’d take regular<br />
trips to the Caribbean, but despite the<br />
beautiful surroundings, I could never<br />
relax much during the day. I wore tankinis<br />
and sarongs and would look forward to<br />
the evening when I could cover up again.<br />
Pregnancy didn’t help either. In 2008,<br />
while pregnant with my daughter Daisy,<br />
I piled on even more weight. I loved being<br />
a mum, and put the thought of managing<br />
my weight on the back burner. It wasn’t<br />
until 2013, when Daisy was four, that<br />
I decided to do something about it by<br />
joining <strong>Weight</strong> <strong>Watchers</strong>. I got to my goal<br />
weight of 10st a year later.<br />
But it didn’t last. An incredibly difficult<br />
few months followed, when my<br />
beloved father was diagnosed with<br />
20 \ <strong>Weight</strong> <strong>Watchers</strong> Magazine
This is<br />
HELEN<br />
START WEIGHT<br />
13st 5lb<br />
GOAL WEIGHT<br />
10st<br />
CURRENT WEIGHT<br />
8st 12lb<br />
Age 37<br />
HEIGHT<br />
5ft 6in<br />
JOINED<br />
January 2016<br />
TIME TAKEN<br />
TO GOAL<br />
7<br />
MONTHS<br />
Meeting<br />
Timperley Methodist<br />
Church, Cheshire<br />
Coach<br />
Pamela Aspinall<br />
I KNEW<br />
LIFE WAS<br />
TOO SHORT TO<br />
BE UNHAPPY<br />
AND LACKING<br />
CONFIDENCE
…and would shyi<br />
away from the i<br />
camerai<br />
I used to cover<br />
up as much<br />
as possible on<br />
summer holidays…<br />
cancer. I was also struggling to conceive<br />
again and I started comfort eating to cope<br />
with the stress. Even when I became<br />
pregnant in early 2015, I didn’t stop eating.<br />
STARTING OVER<br />
It was a roller-coaster year. While new life<br />
was growing inside me, I was witnessing<br />
my dad fade before my eyes. In October<br />
2015, Dad passed away, leaving me<br />
heartbroken. Three weeks later I gave<br />
birth to my beautiful baby boy, Oliver.<br />
It was a poignant time, but my dad’s<br />
death reaffirmed to me how precious<br />
life was. I knew how it felt to be happy<br />
with my weight, yet there I was weighing<br />
more than 13st – the heaviest I’d ever<br />
been –and feeling miserable about it.<br />
I knew life was too short to be unhappy<br />
and lacking confidence, so in January 2016,<br />
when Oliver was eight weeks old, I rejoined<br />
<strong>Weight</strong> <strong>Watchers</strong>. I was determined to<br />
not only get in shape, but to regain my<br />
confidence, too. I believed I owed it to<br />
myself, and to my family.<br />
That first week, I lost 7lb – a good start<br />
– but I knew I needed all the motivation<br />
I could get, so Danny and I booked a family<br />
holiday to Majorca. It would be Oliver’s<br />
first summer holiday and I wanted it to<br />
be a time spent making beautiful family<br />
memories, not hiding under baggy outfits<br />
waiting for the sun to set.<br />
I set mini goals along the way – Oliver’s<br />
christening in February, my birthday in<br />
March… but something that really helped<br />
was when my Coach, Pamela, suggested<br />
I pack a ‘virtual’ suitcase with the clothes<br />
I wanted to take on my holiday. It really<br />
made me focus on how I wanted to feel as<br />
I sat in the airport, waiting to depart. And<br />
while there were struggles along the way,<br />
having the image of that suitcase in the<br />
back of my mind helped me navigate them.<br />
I took active steps to avoid temptation,<br />
checking menus at restaurants ahead of<br />
nights out, and militantly sticking to<br />
healthy meats and salads at our<br />
22 \ <strong>Weight</strong> <strong>Watchers</strong> Magazine
SUCCESS<br />
HELEN’S TIPS FOR<br />
FEELING BODY<br />
CONFIDENT<br />
THIS SUMMER<br />
1 PAMPER YOURSELF<br />
‘No matter what size I’ve been, I’ve always<br />
felt better after a good pampering session!<br />
Hair cut and colour, exfoliation, fake<br />
tan, manicure, pedicure, hair removal…<br />
Try whatever makes you glow and feel<br />
confident in the skin you’re in.’<br />
2 SHOW OFF YOUR BEST BITS<br />
‘Try not to hide away under layers. Instead,<br />
wear semi-sheer kaftans and light clothing<br />
so you can cover up while keeping<br />
cool. Although I’m now below my goal<br />
weight, I still have body hang-ups. I’m not<br />
particularly happy with the shape of my<br />
legs or bottom, so I opt for mid-length<br />
skirts and dresses that flatter my shape.’<br />
3 A HELPING HAND<br />
‘Don’t underestimate what<br />
well-fitting underwear can<br />
do! It can make such<br />
a big difference<br />
to your shape.’<br />
<strong>Weight</strong> <strong>Watchers</strong> Magazine / 23
SUCCESS<br />
I’m now a much<br />
happier, healthier<br />
mum to Daisy<br />
and Oliver<br />
family barbecues, which are something<br />
we love and are a hallmark of summer.<br />
BODY CONFIDENT<br />
It was all worth it when it came time to<br />
shop for holiday clothes last August. I was<br />
almost at goal, and instead of choosing<br />
the usual ‘hide-me maxi dresses, I could<br />
browse the rails of bright summer dresses<br />
and pretty bikinis.<br />
The holiday was everything we could<br />
have hoped for. Nine months after having<br />
a baby, I felt better about my figure than I<br />
ever had! It was wonderful to be able to play<br />
in the sand and splash around in the pool<br />
with my kids without feeling self-conscious.<br />
I allowed myself to enjoy the food and drink,<br />
but every other morning I went running<br />
along the beach and walked Oliver for<br />
miles in his buggy every day. Having<br />
got to goal, I was determined not to<br />
slip back into old, unhealthy habits.<br />
And, thanks to the support of my<br />
fellow members and Coach, Pam, I’ve<br />
succeeded. I’ve made lots of friendships<br />
on my journey and they’ve all been key to<br />
my success and continued maintenance.<br />
Today, at a little less than 9st, I’m<br />
actually below my goal. It didn’t happen<br />
consciously, but I’ve found that once<br />
you’re in the <strong>Weight</strong> <strong>Watchers</strong> routine,<br />
it’s incredibly easy to follow. I both look<br />
and feel like a different person. Now,<br />
if Danny and I come across any of<br />
my ‘before’ pictures, we joke that it<br />
looks like I’ve been Photoshopped!<br />
I couldn’t believe it when I was<br />
recently chosen to star in a <strong>Weight</strong><br />
<strong>Watchers</strong> TV advert – something<br />
the old me would never have had<br />
the confidence to do.<br />
As you can see, having my<br />
pic taken in summer clothes<br />
and swimwear no longer<br />
worries me at all. Summer<br />
doesn’t hold any fears for me anymore.<br />
NINE MONTHS<br />
AFTER HAVING<br />
A BABY,<br />
I FELT BETTER<br />
ABOUT MY<br />
FIGURE<br />
THAN I HAD<br />
IN MY LIFE<br />
Styling: Clare Lazaro. Hair and make-up: Bryony Blake, Enya Sullivan. With thanks to: Accessorize (accessorize.co.uk), ASOS (asos.com),<br />
House of Fraser (houseoffraser.co.uk), Marks and Spencer (marksandspencer.com), Next (next.co.uk)<br />
24 \ <strong>Weight</strong> <strong>Watchers</strong> Magazine
SUCCESS<br />
Oprah’s finally making<br />
her own wellbeing a<br />
priority, and feeling<br />
happier than ever<br />
26 \ <strong>Weight</strong> <strong>Watchers</strong> Magazine
‘I WANT TO<br />
BE THE BEST<br />
POSSIBLE ME’<br />
With a year of <strong>Weight</strong> <strong>Watchers</strong><br />
under her belt, Oprah Winfrey<br />
opens up about making peace<br />
with food, ignoring the scales,<br />
and putting herself first…<br />
Just imagine having one of the most<br />
influential and respected people in the<br />
world sharing your weight-loss journey<br />
and guiding you along the way. Wouldn’t<br />
that be incredible? Well, you’re in luck.<br />
Here, Oprah Winfrey shares some<br />
words of wisdom one year into her<br />
<strong>Weight</strong> <strong>Watchers</strong> experience. And<br />
– like most of what Oprah says – her words<br />
have a way of sticking with you.<br />
What’s the most important lesson you’ve<br />
learned on the <strong>Weight</strong> <strong>Watchers</strong> plan?<br />
The beautiful thing about <strong>Weight</strong> <strong>Watchers</strong> is<br />
that it keeps you accountable if you follow the<br />
plan long enough for the ultimate to happen.<br />
For me, the ultimate is a shift in the way you see<br />
yourself. It’s not the way you see yourself fitting<br />
into that dress, or those jeans. It’s in the way you<br />
see yourself fitting into your life. Embracing your<br />
life. Having appreciation for your life.<br />
So it’s not only changing your relationship<br />
with food – though that happens too – but also<br />
changing how you think about yourself?<br />
It’s so interesting, when I was 150lb, I’d imagine<br />
getting up to 200lb and think, ‘Oh my god.’ But now<br />
I think, ‘I never thought that weighing more than<br />
200lb I could look in the mirror and love my<br />
<strong>Weight</strong> <strong>Watchers</strong> Magazine / 27
SUCCESS<br />
I DON'T LOOK<br />
AT THIS<br />
AS A DIET,<br />
I SEE IT<br />
AS A PLAN<br />
FOR LIFE<br />
Savouring foodi<br />
is a part ofiOprah’si<br />
goal to be thei<br />
healthiest she can bei<br />
body and love myself, not chide and minimise myself<br />
for being more than 200lb.’ At 200lb, I was okay.<br />
I have never, ever, ever been at that point before.<br />
Then, at 190lb, I was okay. If I don’t lose another<br />
pound right now, I’m still okay. Before, I’d always<br />
beaten myself up because I was tied to a number.<br />
So, wanting to improve yourself is okay, but it’s<br />
more important to recognise that you deserve<br />
to be healthy and to appreciate your life?<br />
It was frustrating to promise myself ‘I’m going to<br />
do it today, I’m going to do it today…’ and then not<br />
stick to my plan. So I shifted. Now, I don’t have a<br />
goal in mind. I get to a certain weight and I’m okay,<br />
and say, ‘This is where I want to be. Hang in there.<br />
I’ll get there when I get there.’<br />
Looking on <strong>Weight</strong> <strong>Watchers</strong> Connect, I see people<br />
who’ve lost almost twice as much weight as I have.<br />
And I love that. I lost at a steady pace and then went<br />
through a whole summer without losing a pound.<br />
That was okay, because I was so happy with my life.<br />
I focused on what I was eating, and appreciating my<br />
life. Isn’t that what everyone is looking for?<br />
Is it important to be clear about why you<br />
want to lose weight?<br />
Intention is the most powerful principle that rules<br />
my world. It’s the principle by which I manage my<br />
company and every action in my life. I do nothing<br />
without first thinking about why I’m doing it.<br />
What’s the real motivation?<br />
When the weight started to come off, I needed to<br />
get clear on my intention. I could lose weight to fit a<br />
dress size, or attend an event, or to make other people<br />
like me. But I couldn’t keep it off for those reasons.<br />
I always put the weight back on. This time I changed<br />
the intention to, ‘I want to be the healthiest I can be<br />
– physically, emotionally, spiritually.’ So the process<br />
and purpose of losing weight shifted for me. And it<br />
was easier, because my intention was clearer.<br />
What happens when your intention isn’t clear?<br />
Sometimes you don’t succeed because you let life,<br />
distractions, or temptation get in the way. I’ve been<br />
there and I’m not saying those things won’t show<br />
up again. They will, unless you stand strong in your<br />
intention. If you sit in fear or frustration or are<br />
unmotivated, they’ll show up as you try to lose weight.<br />
My hope is that your intention will be more than<br />
a number on the scales. Is your intention to live with<br />
more joy, energy, confidence and vitality? Maybe<br />
it’s to get into a pair of jeans, but what is the feeling<br />
you need to stay in those jeans?<br />
Can you state your intention in three words<br />
or less?<br />
Live more fully. I want the best possible me in every<br />
circumstance. This morning, as I was literally climbing<br />
a mountain, I said, ‘Whoa, this is amazing.’ I’m<br />
almost 63 and still climbing. Physically, emotionally,<br />
spiritually, metaphorically. And I want to be able<br />
to do that and give it my full energy and presence.<br />
How do you manage that, as busy as you are?<br />
I make my wellbeing and fitness a priority, no matter<br />
what. Once I delay something, I find another reason<br />
to delay it, and then another reason to delay it, and<br />
so on. You can’t allow yourself to use excuses. You<br />
are the priority.<br />
Was it hard to make yourself a priority?<br />
There are women who live in fear of making<br />
themselves a priority. I learned this on a show I did<br />
with life coach Cheryl Richardson in 1992. When<br />
Cheryl said, ‘Your name should be at the top of your<br />
priority list,’ the audience booed her. Literally booed<br />
out loud. The women were saying, ‘Where did you<br />
get her? She obviously doesn’t have children. She<br />
doesn’t have any responsibilities.’ I remember it well.<br />
I said, ‘She’s not saying that by putting yourself first<br />
you’re abandoning everything else. She didn’t say<br />
leave your children in the streets. She just said put<br />
yourself on the list.’ It was a strange concept.<br />
Putting your own needs second is so<br />
ingrained, don’t you think?<br />
The hardest question for any human being is, what<br />
do I really want? It used to be a hard question for me,<br />
because I organised my life around what everyone<br />
else wanted. When your whole life revolves around<br />
fulfilling other people’s needs and being the answer<br />
to their questions, you don’t know the answer to<br />
your own. You automatically do what other<br />
28 \ <strong>Weight</strong> <strong>Watchers</strong> Magazine
SUCCESS<br />
people want. You can call it obligation and some<br />
of it is. But a lot of it is habit.<br />
You call it the ‘disease to please’…<br />
I used to have this disease. I wanted people to<br />
think I was nice, and they did. They also thought<br />
I was a doormat. Another thing I’ve learned is that<br />
any time you tell a person no, and they continue to<br />
ask why not, the next question you should ask is,<br />
why are you trying to control me?<br />
@OPRAH ON INSTAGRAM<br />
You’ll find food, fitness, and the occasional celeb…<br />
How does <strong>Weight</strong> <strong>Watchers</strong> help with that?<br />
What <strong>Weight</strong> <strong>Watchers</strong> does is slow you down. It<br />
actually allows you to be more conscious. And not<br />
just about food, but about your surroundings, what<br />
you are eating, what you are doing, how you are<br />
taking care of yourself, how everyone else shows up<br />
in your life, and how you show up for everyone else.<br />
Look at the life you have, and if it’s not the life<br />
you want, you need to look at what you’re doing.<br />
Really become aware of it. Most people look at what<br />
everyone else is doing –what their husband is doing,<br />
what their children aren’t doing, what everybody<br />
else isn’t doing to make them happy. It has nothing<br />
to do with anyone, except you.<br />
Happy morning after a hike.<br />
Hot out of the oven jalapeño<br />
cheese bagels. 10 SmartPoints.<br />
Worth it! #ilovebread<br />
My first time trying micro<br />
mustard lettuce. Gonna mix<br />
with other greens for a great salad<br />
tonight! #WWSmartPoints<br />
How has the <strong>Weight</strong> <strong>Watchers</strong> community<br />
helped you?<br />
You need friends who want nothing from you but<br />
everything for you. So you build community around<br />
that idea. The <strong>Weight</strong> <strong>Watchers</strong> Connect community<br />
is so great because everybody’s on the same page,<br />
wanting you to win. It’s the only social media app I’ve<br />
seen where people are 100 per cent rooting for you.<br />
Post a picture at 32st and they’ll say, ‘Way to go, girl.’<br />
No journey is smooth. What have you learned<br />
from dealing with setbacks?<br />
At this point, I’m wise enough to know that there’s<br />
no such thing as failure. It’s all here to teach me.<br />
I don’t look at this as a diet; I see it as a plan for life.<br />
Every time I go over my allotted SmartPoints, I don’t<br />
see it as failure, I see it as ‘let’s do better tomorrow’.<br />
The other day, I started counting the pretzels I was<br />
eating, but lost count. Before I knew it, half the bag<br />
was gone. I said okay, I need to do better tomorrow.<br />
Which is how it works.<br />
Tell us how you came to write your new<br />
cookbook Food, Health and Happiness?<br />
Living fully is about having reverence for this body,<br />
this journey, this life, and every step you take. I think<br />
about this when I have guests over. What do I eat?<br />
What do I serve? That’s why I wound up writing the<br />
cookbook. I needed a way to have wonderful meals<br />
that my guests could also enjoy, without having to<br />
cook separate dinners. The entire book is about that.<br />
Some recipes have a higher and lower SmartPoints<br />
version, and sometimes I will have a few bites of<br />
the higher SmartPoints version mixed with my<br />
lower version. But often I end up loving the lower<br />
SmartPoints version more. I can really taste the<br />
ingredients in the pasta with asparagus pesto and<br />
morels, for example. The higher SmartPoints version<br />
is all about the butter and cream.<br />
30 \ <strong>Weight</strong> <strong>Watchers</strong> Magazine<br />
Salad from microgreens!<br />
1 SmartPoint salad (tsp olive oil).<br />
#WWSmartPoints<br />
Oprah’s new cookbook,<br />
Food, Health and<br />
Happiness, is packed<br />
with brilliant recipes<br />
she’s developed over the<br />
past year. Turn to P.63 to<br />
discover her go-to meals.<br />
Morning hike with the team!<br />
#FitPoints<br />
What are your favourite ingredients?<br />
I use a lot of ginger. Prawns have become my friends.<br />
You can do anything with vegetables and prawns.<br />
If I really want to buckle down and I’ve eaten too<br />
many pretzels, I will make up more of the meal<br />
with vegetables. Stir-fried. Using a teaspoonful<br />
of oil. You can get a lot done with a teaspoon!<br />
Do you feel you savour food more now?<br />
Savour is a really good word. I feel like I am savouring<br />
everything more. On a hike, I can’t wait to get back<br />
and savour what we call our sexy breakfast, which is<br />
just eggs with salsa, but I have a deeper appreciation<br />
for it after hiking for two hours.<br />
It sounds like you’ve made peace with food?<br />
For the longest time, I was afraid of a potato chip.<br />
Now I deny myself nothing. I just don’t give myself<br />
everything at the same time. Last night, burritos,<br />
soup and salad were on the menu, but because I’d<br />
used all my SmartPoints, I had half a burrito and<br />
none of the black-eyed peas and greens soup.<br />
And that was okay. I’ll have the soup for lunch.<br />
What word would describe your life right now?<br />
Contentment. I feel content.<br />
Photography: Harpo Inc./Ruven Afanador, Jose Tutiven
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This summer it is all about One Day, One Bottle!<br />
A whole collection awaits you at www.thebigbottleco.co.uk
We're on<br />
THE<br />
16st 11lb<br />
LOST!<br />
RIDE<br />
OF OUR<br />
LIVES!<br />
Hanky at the ready. You’ll need it for the<br />
story of Kelly and Phil and how they lost a<br />
total of 19st 11lb – and found true love – as<br />
<strong>Weight</strong> <strong>Watchers</strong> members. Oh, we do<br />
love a happy-ever-after…<br />
WORDS JANE COMMON<br />
PHOTOGRAPHY MATT MONFREDI<br />
32 \ <strong>Weight</strong> <strong>Watchers</strong> Magazine
SUCCESS<br />
WE’VE LOST<br />
MORE THAN<br />
19 STONE!<br />
3st<br />
LOST!<br />
<strong>Weight</strong> <strong>Watchers</strong> Magazine / 33
Kelly<br />
‘WE’RE THERE FOR<br />
EACH OTHER EVERY<br />
STEP OF THE WAY’<br />
Returning home after<br />
a busy day working<br />
as a teaching assistant,<br />
I logged on to Facebook<br />
and scrolled through my<br />
Coach Marsha’s group<br />
page. It wasn’t just her<br />
pictures of delicious,<br />
healthy meals that tempted me. There<br />
was another tasty dish… Phil Kettle,<br />
a fellow <strong>Weight</strong> <strong>Watchers</strong> member.<br />
Although we shared a Coach,<br />
we’d never actually met, as I went to<br />
Marsha’s Friday morning meetings and<br />
Phil attended on Monday evenings. But<br />
we started liking each other’s comments<br />
and pictures on Facebook, and were<br />
soon exchanging private messages.<br />
Finally, in December 2013, Phil gave<br />
my weight-loss journey the perfect<br />
motivational boost – he asked me<br />
out on a date!<br />
FIRST-DATE NERVES<br />
I’d joined <strong>Weight</strong> <strong>Watchers</strong> just<br />
over a year earlier. I’d been slim<br />
and active in my 20s, and the gym<br />
was my second home in my 30s, as<br />
I was single with plenty of time on<br />
my hands. Then, in 2012, a bus<br />
smashed into my car. The accident<br />
was terrifying and I injured my<br />
lower back, right arm and neck.<br />
As a result, I couldn’t exercise – even<br />
a short walk made my back hurt. And,<br />
as I was living alone, I struggled to<br />
keep up with housework and cooking.<br />
Depressed, I fell into the habit of<br />
opening a bottle of wine and slumping<br />
on the sofa after work. Before I knew<br />
it, I’d gained 2st in as many months.<br />
Physiotherapy alleviated the pain<br />
of the accident, and I decided to rejoin<br />
<strong>Weight</strong> <strong>Watchers</strong> to get myself back in<br />
shape. By the time Phil asked me out,<br />
most of the excess weight was gone.<br />
Having been single for six years,<br />
I was nervous on our first date in an<br />
Italian restaurant. But we clicked in<br />
real life just as we had online. When<br />
he agreed to accompany me to a<br />
1980s-themed club – and bought a belt<br />
with flashing lights for the occasion<br />
– I knew I’d found my match.<br />
Before<br />
This is<br />
KELLY<br />
START WEIGHT<br />
12st 7lb<br />
GOAL WEIGHT<br />
9st 7lb<br />
CURRENT WEIGHT<br />
9st 7lb<br />
Age 41<br />
HEIGHT<br />
5ft 7in<br />
JOINED<br />
<strong>July</strong> 2012<br />
TIME TAKEN<br />
TO GOAL<br />
4<br />
YEARS<br />
Meeting<br />
Francis Bardsley<br />
School, Romford<br />
Coach<br />
Marsha Giltnane<br />
34 \ <strong>Weight</strong> <strong>Watchers</strong> Magazine
SUCCESS<br />
Phil<br />
Before<br />
This is<br />
PHIL<br />
START WEIGHT<br />
32st 7lb<br />
GOAL WEIGHT<br />
14st 7lb<br />
CURRENT WEIGHT<br />
15st 10lb<br />
Age 56<br />
HEIGHT<br />
6ft<br />
JOINED<br />
December 2011<br />
TIME TAKEN<br />
SO FAR<br />
5 4<br />
YEARS<br />
MONTHS<br />
Meeting<br />
Francis Bardsley<br />
School, Romford<br />
Coach<br />
Marsha Giltnane<br />
‘I HAD SO MUCH TO<br />
LOSE BUT KELLY WAS<br />
MY INSPIRATION’<br />
O<br />
nce, when Kelly and<br />
I were out riding our<br />
bikes, we suddenly<br />
found ourselves<br />
surrounded by people<br />
in 1940s costumes<br />
– we’d somehow<br />
ended up on the film<br />
set for Mary Poppins Returns. That’s<br />
us, though. We always manage to have<br />
an adventure when we’re together.<br />
It’s an adventure that began back<br />
in December 2011 when I first joined<br />
<strong>Weight</strong> <strong>Watchers</strong>. At that first meeting,<br />
the scales read 32st 7lb… talk about<br />
horrified. The reality that I was<br />
morbidly obese had finally sunk in.<br />
I was so completely fed up with being<br />
unhealthy and was 100 per cent<br />
determined to change.<br />
OUT OF HAND<br />
The reason my weight had got so out<br />
of control was the breakdown of my<br />
first marriage – as it came to an end,<br />
I comfort-ate to stop myself feeling so<br />
unhappy. The word moderation wasn’t<br />
in my vocabulary; if someone offered<br />
me a biscuit, I’d eat the whole packet.<br />
Exercise, too, was an alien concept.<br />
My unhealthy choices were putting<br />
my life in danger. I was on several<br />
tablets a day for high blood pressure<br />
and raised cholesterol, and the cartilage<br />
in my knee had torn from the pressure<br />
of bearing my bulk. I couldn’t even fit<br />
in the hospital MRI machine and had<br />
to go for scans operated by a specialist<br />
firm, which was humiliating. My<br />
hospital consultant couldn’t operate<br />
on my knee – the risks associated<br />
with putting a person of my size<br />
under anaesthetic were too great.<br />
So, after being referred by my GP,<br />
I joined <strong>Weight</strong> <strong>Watchers</strong> and followed<br />
the plan to the letter. Single, after 25<br />
years of my ex-wife making our meals,<br />
the closest I’d ever come to cooking<br />
was ordering a pizza. I started<br />
experimenting in the kitchen and<br />
discovered I could actually cook!<br />
I shared my culinary successes on<br />
my Coach Marsha’s Facebook page,<br />
and soon started ‘chatting’ to Kelly.<br />
<strong>Weight</strong> <strong>Watchers</strong> Magazine / 35
SUCCESS<br />
Kelly continued from P.34<br />
When we met, I was 4lb off goal<br />
and Phil was inching towards his own<br />
goal weight. But, comfortable in our<br />
relationship, we took a few wrong turns<br />
on our weight-loss journey. In February<br />
2014, after a year of dating, Phil moved<br />
in with me in Purfleet, Essex. We were<br />
so content and celebrated our happiness<br />
with treats here and there and bottles of<br />
wine in the evenings. I made the classic<br />
mistake of almost reaching goal and<br />
thinking, ‘That’s it – job done.’ We<br />
started skipping meetings and were<br />
no longer actively following the plan.<br />
Within months, I’d crept back up<br />
to 12st 7lb and was again wearing a size<br />
16-18. I’d feel self-conscious about my<br />
lumps and bumps in front of Phil but,<br />
being big himself, he understood. I<br />
knew he loved me unconditionally, but<br />
I wanted to lose weight again – for me.<br />
STARTING OVER<br />
We both decided to rejoin <strong>Weight</strong><br />
<strong>Watchers</strong> in January 2016. We were<br />
introduced to SmartPoints and, by<br />
August, I’d lost 3st. Phil’s support was<br />
invaluable. He’d commiserate when<br />
I hadn’t lost anything, but he’d make<br />
me laugh, too. There’s a picture of me<br />
that I hate, wearing a swimming<br />
costume in Turkey. ‘Remember your<br />
thunder-thighs photo,’ he’d joke when<br />
I was tempted to fall off the wagon.<br />
Last September, Phil and I completed<br />
the Shine Night Walk together, raising<br />
£600 for Cancer Research <strong>UK</strong>. That<br />
sums up our attitude to weight loss<br />
and our relationship – we’re there<br />
for each other every step of the way.<br />
After several years together, we<br />
decided to make it official in March<br />
this year and got engaged! Of course,<br />
we threw a great big party to celebrate<br />
with all our friends and family. I’m<br />
so proud of all that we’ve achieved<br />
together, and I’m also proud of the<br />
fit man who’s by my side.<br />
We’re there for<br />
each other, every<br />
step of the way<br />
Celebrating our<br />
engagement and<br />
feeling fantastic<br />
in our new outfits<br />
LOSING WEIGHT IS<br />
BETTER TOGETHER<br />
Kelly and Phil’s top tips<br />
for sticking to the plan<br />
PHIL:‘We plan ahead for supermarket trips<br />
and have downloaded shopping list apps to<br />
our phones. We type everything in beforehand,<br />
then, when we’ve put an item in the trolley, we<br />
simply tap the screen and it disappears from<br />
the list. We also have the <strong>Weight</strong> <strong>Watchers</strong> app<br />
with barcode scanner on our phones so, if<br />
anything has too many SmartPoints, it goes<br />
back on the shelf. We must look crazy, but it’s<br />
good fun and helps us stay on track.’<br />
KELLY: ‘There’s no greater incentive to stay<br />
at goal than having a wardrobe full of amazing<br />
dresses. I’m lucky as Phil’s got good taste and<br />
he’ll often surprise me with a new dress. He just<br />
bought me a gorgeous multi-coloured sequined<br />
frock. There’s no way I‘m going above a size 10<br />
knowing I have that to wear.’<br />
Pedal power has<br />
helped us both to<br />
shed more weight<br />
Phil continued from P.35<br />
She was a difficult woman to pin<br />
down for a date – I had to compete<br />
with combat, spin and LBT gym<br />
classes! After we’d finally met, I invited<br />
her to dinner and impressed her with<br />
my <strong>Weight</strong> <strong>Watchers</strong> paprika chicken<br />
recipe. I think it sealed the deal!<br />
I had so much weight to lose, but<br />
with Kelly as my inspiration, I was<br />
determined to do it. Sticking to the<br />
plan and tracking everything I ate, the<br />
pounds melted away. When I’d lost a<br />
few stone, I started walking everywhere<br />
but lacked the confidence to set foot<br />
inside a gym. Kelly nagged me to join<br />
hers and I was soon doing cardio<br />
sessions three times a week. I could<br />
barely believe how far I’d come – and<br />
exercise helped shift even more weight.<br />
EPIC JOURNEYS<br />
Kelly and I regained weight when<br />
we moved in together – we were so<br />
focused on each other that we let bad<br />
habits slip back in. Thankfully, we<br />
acknowledged it had happened and<br />
decided to return to <strong>Weight</strong> <strong>Watchers</strong>.<br />
When I spotted Kelly’s bike in the<br />
shed soon after, I decided to buy one<br />
too. We started going on local cycle<br />
rides, which soon turned into epic<br />
50-mile journeys. We even cycled from<br />
our home in Essex into central London!<br />
Anything seemed possible, especially<br />
when my specialist examined my<br />
knee and declared I no longer needed<br />
surgery! Thanks to medication and<br />
an almost 17st weight loss, it had<br />
healed. I suppose I should have got<br />
down on it to propose to Kelly!<br />
We knew we were destined to<br />
marry and, in March <strong>2017</strong>, we threw<br />
an engagement party. I wore a white<br />
James Bond-style dinner jacket, while<br />
Kelly wore a show-stopping dress.<br />
Our Coach, Marsha, was the star guest.<br />
It was, after all, thanks to her and<br />
<strong>Weight</strong> <strong>Watchers</strong> that we met in the<br />
first place. It’s changed our lives.<br />
Styling: Zoe Kozlik. Hair and make-up: Ami Penfold<br />
36 \ <strong>Weight</strong> <strong>Watchers</strong> Magazine
BORED<br />
OF BAKE<br />
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Take your fundraising to the next level<br />
and experience the thrill of a skydive.<br />
The money you raise saves lives.<br />
Sign up now at bhf.org.uk/jumpforbhf<br />
© British Heart Foundation <strong>2017</strong>, a registered charity in England and Wales (225971) and Scotland (SC039426)
is the new orty!<br />
With a milestone birthday on the horizon, Diane Letley knew<br />
it was time to get her health and happiness back on track.<br />
After hitting the big 5-0, and losing more than 4st,<br />
she’s feeling better than she has in decades…<br />
WORDS JILL FOSTER<br />
PHOTOGRAPHY CHRIS WINTER<br />
Before<br />
38 \ <strong>Weight</strong> <strong>Watchers</strong> Magazine
SUCCESS<br />
4st 3lb<br />
LOST!<br />
After years of i<br />
feeling unhappy with i<br />
my size, I’m now i<br />
loving fashion i
This is<br />
DIANE<br />
START WEIGHT<br />
15st 3lb<br />
GOAL WEIGHT<br />
11st 6lb<br />
CURRENT WEIGHT<br />
11st<br />
Age 52<br />
HEIGHT<br />
5ft 6in<br />
JOINED<br />
January 2015<br />
TIME TAKEN<br />
TO GOAL<br />
11<br />
MONTHS<br />
Meeting<br />
Southwater,<br />
West Sussex<br />
Coach<br />
Sharon Ashborn<br />
40 \ <strong>Weight</strong> <strong>Watchers</strong> Magazine
SUCCESS<br />
Greetings from<br />
Brighton!<br />
I WAS A YO-YO DIETER,<br />
STARVING MYSELF<br />
AND LOSING LOADS<br />
OF WEIGHT,<br />
THEN PILING IT ALL<br />
BACK ON AGAIN<br />
Wish you<br />
were here!<br />
S<br />
Some people see a big<br />
birthday as a good<br />
excuse for a party. But<br />
when my 50th was<br />
looming, a celebration<br />
was the last thing on my<br />
mind. Weighing 15st 3lb<br />
and wearing a uniform<br />
Sof leggings and loose shirts to hide my<br />
shape, I was dreading my birthday.<br />
Not that I usually let my weight get<br />
in the way of my social life. I’ve always<br />
loved a good party. However, I dealt<br />
with my size by acting like the jokey,<br />
fat friend, making fun of my weight<br />
before anyone else did. On nights out<br />
I’d say: ‘No one’s leaving until the fat<br />
lady sings,’ meaning me!<br />
As a beautician, I’d always taken<br />
care of my appearance and liked to<br />
look my best. Deep down, I didn’t want<br />
to be wearing a size 18 and longed to<br />
put on a gorgeous dress, but those<br />
shapeless shirts were easier to wear.<br />
My weight struggles began when<br />
I had my first son, at 25. I became a<br />
classic yo-yo dieter, starving myself<br />
and losing loads of weight, then piling<br />
it all back on again. I’d go to the gym<br />
several times a week, but exercise<br />
couldn’t offset all the takeaways<br />
and snacks I indulged in.<br />
When I was in my mid-40s,<br />
I went to my GP, complaining about<br />
<strong>Weight</strong> <strong>Watchers</strong> Magazine / 41
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SUCCESS<br />
I’d smile and joke i<br />
about my weight, i<br />
but often felt i<br />
quite insecure i<br />
pain in my knees and feeling constantly<br />
exhausted. Tests revealed I was<br />
suffering from an extremely underactive<br />
thyroid and early signs of arthritis.<br />
Given my size, achy joints weren’t<br />
surprising. But to learn I’d have to<br />
take thyroid medication for the rest<br />
of my life came as a shock. I had three<br />
children – my youngest was only 12 –<br />
and I wanted to be fit and healthy. I was<br />
still young, and wanted to enjoy life.<br />
The doctor said I’d benefit from<br />
losing weight, which I suppose I already<br />
knew. But at that time, I just couldn’t<br />
muster the motivation to make a lasting<br />
change. A few years later, turning 50<br />
was the push I needed to start looking<br />
after my health, once and for all.<br />
A NEW START<br />
As it turned out, my birthday was<br />
wonderful – despite my size. I didn’t<br />
want a party, but my husband David<br />
took me on a day trip to Brighton to<br />
celebrate. We ate ice cream on the<br />
beach, enjoyed arcade games<br />
on the pier and strolled<br />
through the town.<br />
In the evening,<br />
we shared a few<br />
drinks with close<br />
family and<br />
friends, at home.<br />
I felt great that<br />
day, but I didn’t<br />
look it. I wish<br />
I’d lost weight<br />
sooner, so I could<br />
have worn a<br />
pretty dress, like<br />
the ones I’m able<br />
to wear now, instead of<br />
leggings, shirt and a big coat.<br />
Once the fun was over, I joined<br />
<strong>Weight</strong> <strong>Watchers</strong>. In my first week,<br />
I lost more than 3lb, and was hooked.<br />
Unlike diets I’d tried previously,<br />
with <strong>Weight</strong> <strong>Watchers</strong> I didn’t have<br />
MY TOP<br />
THREE TOOLS<br />
MY JOURNAL: ‘I’m a real paper-and-pen girl. If I’ve<br />
had a bad day, I’ll write something like a swear word<br />
across the page then start again the next day. It’s great<br />
to be able to look back and see how far I’ve come.’<br />
MY FITBIT: ‘I wear it most days and average<br />
around 13,000 steps a day.’<br />
MY KITCHEN SCALES: ‘After two years of being<br />
a member, I’m pretty good at estimating,<br />
but there are some foods, like fish<br />
and meat, where scales<br />
are invaluable.’<br />
<strong>Weight</strong> <strong>Watchers</strong> Magazine / 43
11 TH SEPTEMBER - 4 TH DECEMBER<br />
Sign up to your challenge today<br />
at aspirechannelswim.co.uk<br />
In partnership with<br />
Association for Spinal Injury Research, Rehabilitation and Reintegration<br />
Registered Charity Number 1075317. Scottish Registered Charity Number SC037482<br />
Registered Company Number 3744357
SUCCESS<br />
Now, I ‘m able toi<br />
choose clothes i<br />
that make me i<br />
feel good i<br />
Styling: Charlene Campbell. Hair and make-up: Romilly Pearn<br />
to be on a ‘diet’. If I wanted a Chinese<br />
takeaway or slice of cake, I could have<br />
it. I simply couldn’t have it every day.<br />
It’s incredible how little tweaks<br />
can make a big difference. My family<br />
didn’t even notice when I started<br />
cooking wholemeal pasta and brown<br />
rice instead of white. I also started<br />
buying extra-lean mince, using<br />
Warburtons thins or <strong>Weight</strong> <strong>Watchers</strong><br />
bread, and instead of snacking on<br />
crisps I’d go for air-popped popcorn.<br />
I absolutely love a Sunday roast<br />
with my family, but when I first<br />
joined <strong>Weight</strong> <strong>Watchers</strong> I worried<br />
I’d feel guilty whenever I had one.<br />
But a roast can be a great, balanced<br />
meal. Whether it’s chicken or lamb,<br />
you just pile up your plate with veg,<br />
go easy on the potatoes and skip<br />
the Yorkshire pudding.<br />
When I got to goal 11 months<br />
after my first meeting, I’d lost 3st 11lb<br />
and felt so happy about what I’d<br />
achieved. I finally felt like me again.<br />
Now, as a size 12, I love dressing up.<br />
Being able to wear jeans and a fitted<br />
shirt, or a figure-hugging dress is<br />
fantastic. The best thing is thinking,<br />
‘What should I wear today?’ and being<br />
able to choose clothes I love – not being<br />
limited to the baggy stuff I used to<br />
wear, which covered up the real me.<br />
As for my health, it’s improved<br />
dramatically. I used to go to the<br />
gym even when I was bigger, but<br />
now I can do more advanced classes.<br />
And my knees no longer ache. I’ll<br />
be taking thyroid medication for the<br />
rest of my life but, thanks to <strong>Weight</strong><br />
<strong>Watchers</strong>, my health is much better.<br />
Also, my skin looks much fresher,<br />
so I definitely feel younger.<br />
Now, I receive so many compliments.<br />
People come up to me and say how<br />
well I’ve done and it makes me feel<br />
wonderful. Forget 50 and frumpy,<br />
I feel better than I have in decades!<br />
MY<br />
FAVOURITE<br />
SUMMER RECIPE<br />
‘I love barbecues, but<br />
didn’t think I’d be able to<br />
enjoy them on the plan.<br />
This recipe proves<br />
I was wrong!’<br />
PORK & APRICOT BURGERS WITH SWEET POTATO WEDGES<br />
SERVES 2 ~ Prep time 10 minutes ~ Cook time 30 minutes ~ Calories 468 per serving<br />
~ SmartPoints 14 per serving<br />
INGREDIENTS<br />
300g sweet potato, scrubbed, cut into wedges<br />
Calorie controlled cooking spray<br />
125g extra-lean pork mince<br />
35g dried apricots, finely chopped<br />
2 tsp chopped fresh thyme<br />
15g pine nuts, toasted and roughly chopped<br />
Salad leaves, to serve<br />
Tomato slices, to serve<br />
2 x 50g soft brown rolls, split and toasted<br />
1 tbsp 0% fat natural Greek yogurt<br />
METHOD<br />
1 Preheat the oven to 200ºC, fan 180ºC,<br />
gas mark 6. Put the wedges on a baking<br />
sheet lined with baking paper. Mist with<br />
cooking spray, season with sea salt and<br />
roast for 30 minutes, turning once, until<br />
golden and cooked through.<br />
2 Meanwhile, put the mince in a large bowl<br />
and combine with the apricots, thyme and<br />
pine nuts. Season well, then shape the<br />
mixture into patties.<br />
3 Mist a nonstick frying pan or griddle<br />
with cooking spray and heat over a high<br />
heat. Cook the burgers for 8-10 minutes,<br />
turning once, until cooked through. Layer<br />
the salad leaves and tomato slices on<br />
one half of each roll. Top with a burger,<br />
a dollop of the yogurt, and the other half<br />
of the roll. Serve the wedges on the side.<br />
<strong>Weight</strong> <strong>Watchers</strong> Magazine / 45
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Food<br />
EAT THE<br />
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OPRAH BEEN<br />
COOKING?<br />
P.63<br />
ADD HEAPS<br />
OF FLAVOUR<br />
WITH SIMPLE<br />
MARINADES<br />
P.52
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ur<br />
picks<br />
P.75<br />
Southern baked chicken<br />
‘This is so easy and so delicious. It’s my<br />
new comfort food favourite.’<br />
Andrea, Deputy Editor<br />
P.60<br />
Lamb wraps<br />
‘I feel like I’m on holiday whenever I eat<br />
these – especially if the sun’s shining!’<br />
Nadine, Senior Food Assistant<br />
Recipe indexJUly<br />
In this issue...<br />
0 Nectarine, mint & elderflower jellies P.80 ✔<br />
1 Chilli & lime marinade P.54 ✔ ✔<br />
1 Orange & rosemary marinade P.55 ✔ ✔<br />
1 Spicy Szechuan marinade P.54 ✔ ✔<br />
1 Zesty oregano marinade P.55 ✔ ✔<br />
1 Mango kulfi pops P.89 ✔ ✔<br />
2 Paprika vinegar marinade P.54 ✔ ✔<br />
2 Sweet & sour marinade P.55 ✔ ✔<br />
3 Basic tomato soup P.66 ✔<br />
3 Breakfast cookies P.65 ✔<br />
4 Prawn & mango glass noodle salad P.86 ✔<br />
4 Seafood & tomato stew P.71 ✔<br />
6 Panzanella P.85 ✔<br />
6 Pasta primavera P.67 ✔ ✔<br />
7 Brunch-style spanakopita P.85 ✔<br />
7 Griddled courgette, pea & pesto frittata P.88 ✔ ✔<br />
7 Miso-glazed cod P.68 ✔<br />
7 Spanish-style tuna steaks with chickpea salad P.56 ✔<br />
7 Summer lentil salad P.88 ✔ ✔<br />
7 Turkey burgers with pickled cucumber & wedges P.87 ✔<br />
8 Harissa roast chicken P.75<br />
8 Roast pork fillet P.57 ✔<br />
8 Spicy prawn parcels P.59 ✔<br />
9 Chicken noodle soup P.74<br />
9 Pao chicken stir-fry P.58 ✔<br />
11 Southern baked chicken P.75<br />
11 Tex Mex chicken schnitzel P.76<br />
13 Fusion tofu tacos P.55 ✔<br />
13 Lamb wraps P.60<br />
14 Pork & apricot burgers with sweet potato wedges P.45<br />
KEY SYMBOLS<br />
NO COUNT<br />
Recipes that use ingredients<br />
you don’t have to track.<br />
GLUTEN-FREE<br />
Recipes do not include any<br />
ingredients that contain gluten.<br />
VEGETARIAN<br />
Recipes that are meat-free and<br />
use only vegetarian ingredients.<br />
EXTRA INFO<br />
● All spoon measures are level and all eggs, fruit and veg are medium unless stated otherwise.<br />
● Low-fat spread is a light spread with a fat content of no less than 38%.<br />
● Recipes displaying a tick in the gluten-free column include ingredients that naturally do not contain gluten, but may also contain<br />
processed products, such as sauces, stock cubes and spice mixes. If so, you should ensure that those products do not include<br />
any gluten-containing ingredients (wheat, barley or rye) – these will be highlighted in the ingredients list on the product’s label.<br />
Manufacturers may also indicate whether there is a chance that their product may have been accidentally contaminated with<br />
gluten during the manufacturing process. For more information and guidance on gluten-free products, visit coeliac.org.uk.<br />
● Recipes displaying a tick in the vegetarian column include non-animal-based ingredients, but may also contain processed<br />
products that aren’t always vegetarian, such as parmesan and pesto. If you are vegetarian, you should ensure you use vegetarian<br />
varieties and check the ingredients labels.<br />
● On a No Count day, include 2 teaspoons of healthy oil (sunflower, olive, flaxseed, safflower or rapeseed, or calorie-controlled<br />
spray). If you have already used your allowance for the day, take the oil in this recipe from your weekly SmartPoints allowance.<br />
● SmartPoints have been calculated using the values for generic foods, not brands (except where stated). Tracking using branded<br />
items may affect the recorded SmartPoints. We calculate the cost of our recipes by checking current prices at supermarkets<br />
online. We vary between budget and mid-range lines, but always cost for free-range eggs. Costings are based on the exact<br />
amount of ingredient used – for example, 125g low-fat spread is costed at half the price of a 250g pack.
FUSION<br />
TOFU TACOS<br />
P.55<br />
52 \ <strong>Weight</strong> <strong>Watchers</strong> Magazine
FOOD<br />
YOUR<br />
ULTIMATE<br />
MIX &<br />
MATCH<br />
marinades<br />
Aah, marinades. They make<br />
all the difference between<br />
marvellous and meh.<br />
Get to grips with these<br />
little beauties and watch<br />
your summer turn into an<br />
effortless taste sensation<br />
PHOTOGRAPHY ANDY LEWIS<br />
RECIPES TRACY RUTHERFORD<br />
<strong>Weight</strong> <strong>Watchers</strong> Magazine / 53
BASICS OF<br />
MARINATING<br />
ESSENTIALS<br />
Generally, a<br />
marinade should<br />
have a salty<br />
component, such as<br />
soy sauce, to help<br />
retain moisture;<br />
a dash of something<br />
sweet, such as<br />
honey, to help foods<br />
caramelise while<br />
cooking; an acid,<br />
such as citrus<br />
juice, to tenderise<br />
tougher meat; and<br />
aromatics, such as<br />
herbs and spices,<br />
to enhance flavour.<br />
TIMINGS<br />
Not all foods need<br />
the same amount<br />
of marinating time.<br />
Fish and tofu<br />
usually require just<br />
30 minutes, unless<br />
a fish fillet is quite<br />
thick, in which case<br />
it might want a little<br />
more time.<br />
Whereas it takes<br />
a few hours (or<br />
even overnight) to<br />
marinate most meat<br />
and poultry.<br />
STORAGE<br />
Marinate food in<br />
a glass, stainlesssteel<br />
or ceramic<br />
dish, a food-grade<br />
plastic container<br />
or a large, sealable<br />
plastic bag.<br />
How to make your<br />
It couldn’t be simpler! All of our marinades serve four,<br />
but can be doubled or tripled to make a bigger batch<br />
Paprika<br />
vinegar Chilli and<br />
lime<br />
1 tbsp red wine<br />
vinegar<br />
+<br />
2 tbsp olive oil<br />
+<br />
1 tsp smoked<br />
paprika<br />
+<br />
1 garlic clove,<br />
crushed<br />
Put the ingredients<br />
in a screw-top jar<br />
and shake well<br />
to combine.<br />
Good with… tuna,<br />
firm white fish,<br />
chicken or pork.<br />
SERVES 4 ~ Calories<br />
71 per serving ~<br />
SmartPoints<br />
2 per serving<br />
4 red chillies,<br />
deseeded and<br />
roughly chopped<br />
+<br />
2 garlic cloves,<br />
roughly chopped<br />
+<br />
1 tbsp lime juice<br />
+<br />
1 tbsp groundnut oil<br />
+<br />
Salt and pepper<br />
Blitz in a mini food<br />
processor until<br />
almost smooth.<br />
Good with…<br />
seafood or chicken.<br />
SERVES 4 ~ Calories<br />
41 per serving ~<br />
SmartPoints<br />
1 per serving<br />
Spicy<br />
Szechuan<br />
1 tbsp Chinese black vinegar<br />
(or malt vinegar)<br />
+<br />
1 tbsp shaoxing rice wine<br />
(or dry sherry)<br />
+<br />
1 tbsp Szechuan<br />
peppercorns, crushed<br />
+<br />
1 tsp clear honey<br />
+<br />
1 garlic clove, crushed<br />
+<br />
1 tbsp soy sauce<br />
Put the ingredients in a screw-top<br />
jar and shake well to combine.<br />
Good with… chicken or pork.<br />
SERVES 4 ~ Calories<br />
19 per serving ~<br />
SmartPoints 1 per serving<br />
54 \ <strong>Weight</strong> <strong>Watchers</strong> Magazine
marinades<br />
FOOD<br />
FUSION TOFU TACOS<br />
Think tofu lacks flavour? We<br />
hear you. But once it’s sucked<br />
up some of that sweet and<br />
sour magic, it’s transported<br />
to a flavoursome new level<br />
SERVES 4 ~ Prep time 30 minutes<br />
+ marinating ~ Cook time 5 minutes<br />
~ Calories 468 per serving ~<br />
SmartPoints 13 per serving<br />
INGREDIENTS<br />
Zesty<br />
oregano Sweet<br />
and sour<br />
1 tbsp olive oil<br />
+<br />
2 tbsp lemon juice<br />
+<br />
2 tsp chopped<br />
fresh oregano<br />
+<br />
1 garlic clove,<br />
crushed<br />
Put the ingredients<br />
in a screw-top jar<br />
and shake well<br />
to combine.<br />
Good with… lamb,<br />
beef, pork or veal.<br />
SERVES 4 ~ Calories<br />
36 per serving ~<br />
SmartPoints 1 per<br />
serving<br />
2 tbsp soy sauce<br />
+<br />
2 tbsp rice wine vinegar<br />
+<br />
2 tsp clear honey<br />
+<br />
2 tsp sesame oil<br />
+<br />
2 garlic cloves, crushed<br />
+<br />
2 tsp finely chopped fresh chilli<br />
+<br />
Large pinch of white pepper<br />
Put the ingredients in a screw-top<br />
jar and shake well to combine.<br />
Good with… tofu, pork or chicken.<br />
SERVES 4 ~ Calories<br />
41 per serving ~ SmartPoints<br />
2 per serving<br />
Orange<br />
and<br />
rosemary<br />
80ml fresh<br />
orange juice<br />
+<br />
2 tbsp orange zest<br />
+<br />
2 tsp cold-pressed<br />
rapeseed oil<br />
+<br />
1 tsp chopped<br />
fresh rosemary<br />
+<br />
1 bay leaf<br />
Put in a screw-top jar<br />
and shake well<br />
to combine.<br />
Good with… pork,<br />
lamb or chicken.<br />
SERVES 4 ~ Calories<br />
31 per serving ~<br />
SmartPoints<br />
1 per serving<br />
1 quantity sweet & sour<br />
marinade (see left)<br />
500g firm tofu, drained and cut<br />
into 1cm-thick slices<br />
250g red cabbage, finely shredded<br />
2 carrots, coarsely grated<br />
½ red onion, thinly sliced<br />
Large bunch fresh coriander,<br />
roughly chopped<br />
1 tbsp lime juice<br />
2 tsp peanut or groundnut oil<br />
12 soft mini tortillas<br />
METHOD<br />
1 Pour the marinade into a large, shallow<br />
dish. Add the tofu in a single layer and<br />
turn to coat both sides. Cover the dish<br />
with clingfilm and chill for at least 30<br />
minutes, turning the tofu once or twice.<br />
2 Combine the cabbage, carrots, onion,<br />
coriander, lime juice and peanut oil in<br />
a bowl. Season to taste and set aside.<br />
3 Heat the tortillas to pack instructions,<br />
then wrap in kitchen foil to keep warm.<br />
4 Meanwhile, heat a griddle or large<br />
frying pan over a medium-high heat.<br />
Cook the tofu (in batches if necessary)<br />
for about 1-2 minutes each side, or<br />
until golden brown.<br />
5 Serve the tortillas filled with the<br />
salad and marinated tofu.<br />
<strong>Weight</strong> <strong>Watchers</strong> Magazine / 55
COOK’S TIP<br />
WANT TO BULK<br />
THIS UP? STIR 240G<br />
COOKED BROWN RICE<br />
THROUGH THE SALAD.<br />
THE SMARTPOINTS<br />
WILL BE 8 PER<br />
SERVING.<br />
SPANISH-STYLE TUNA STEAKS WITH CHICKPEA SALAD<br />
This healthy dish is absolutely delicious. The secret ingredient<br />
that brings it to life? The spicy, smoky marinade…<br />
SERVES 4 ~ Prep time 20 minutes<br />
+ marinating ~ Cook time 10 minutes<br />
~ Calories 371 per serving ~<br />
SmartPoints 7 per serving<br />
INGREDIENTS<br />
1 quantity paprika vinegar<br />
marinade (P.54)<br />
4 x 150g tuna steaks<br />
400g tin chickpeas, drained<br />
and rinsed<br />
1 red pepper, deseeded<br />
and finely diced<br />
1 red onion, finely diced<br />
200g cherry tomatoes, quartered<br />
1 tbsp red wine vinegar<br />
2 tsp olive oil<br />
60g young leaf spinach<br />
METHOD<br />
1 METHOD Pour the marinade into a large, shallow<br />
dish and arrange the tuna steaks in a<br />
single layer, turning once to coat. Cover<br />
the dish with clingfilm and chill for 30<br />
minutes to 1 hour.<br />
2 Meanwhile, combine the chickpeas,<br />
pepper, onion and tomatoes in a large<br />
bowl. Drizzle over the vinegar and<br />
oil, then season to taste. Just before<br />
serving, toss the spinach through<br />
the salad mixture.<br />
3 Heat a griddle over a mediumhigh<br />
heat. Cook the tuna steaks for<br />
2-3 minutes each side, or until lightly<br />
charred and just cooked through.<br />
4 Serve the chickpea salad topped<br />
with the tuna steaks.<br />
56 \ <strong>Weight</strong> <strong>Watchers</strong> Magazine
FOOD<br />
ROAST PORK FILLET<br />
More of a meat-and-two-veg person? No problem!<br />
Our tasty orange and rosemary marinade works<br />
perfectly with roast pork<br />
SERVES 4 ~ Prep time 20 minutes + marinating ~ Cook time 30 minutes<br />
~ Calories 359 per serving ~ SmartPoints 8 per serving<br />
INGREDIENTS<br />
1 quantity orange & rosemary<br />
marinade (P.55)<br />
2 x 300g lean pork tenderloins<br />
Calorie controlled cooking spray<br />
400g Desirée potatoes, cut<br />
into 3mm-thick slices<br />
2 courgettes, cut into batons<br />
200g green beans, trimmed<br />
METHOD<br />
1 Pour the marinade into a large, shallow<br />
dish and add the pork in a single layer,<br />
turning to coat. Cover the dish with<br />
clingfilm and chill for at least 1 hour,<br />
turning occasionally. Remove from<br />
the fridge 15 minutes before cooking.<br />
2 Preheat the oven to 200°C, fan<br />
180°C, gas mark 6. Lightly mist a large<br />
roasting tin with cooking spray and<br />
add the potato slices in a single layer,<br />
overlapping slightly. Mist with cooking<br />
spray and season. Bake for 30 minutes,<br />
or until golden brown.<br />
3 Meanwhile, heat a large frying pan<br />
over a medium-high heat and cook the<br />
pork for 5 minutes, turning often, until<br />
evenly browned (reserve the marinade).<br />
Transfer the pork to a roasting tin and<br />
roast with the potatoes for 15 minutes.<br />
4 Remove the pork from the oven, cover<br />
loosely with kitchen foil and set aside<br />
to rest. Put the reserved marinade,<br />
along with any roasting juices, in the<br />
frying pan and set over a medium heat.<br />
Bring to the boil and cook for 2 minutes,<br />
or until the liquid has reduced.<br />
5 Meanwhile, steam the courgettes<br />
and beans over a pan of boiling water<br />
for 3-4 minutes, or until just tender.<br />
6 Slice the pork and serve with the<br />
vegetables, drizzled with the sauce.<br />
<strong>Weight</strong> <strong>Watchers</strong> Magazine / 57
PAO CHICKEN STIR-FRY<br />
We love the distinctly tangy flavours of Southwest<br />
Chinese dishes – and this classic stir-fry sure ticks the box<br />
SERVES 4 ~ Prep time 25 minutes + marinating ~ Cook time 20 minutes<br />
~ Calories 445 per serving ~ SmartPoints 9 per serving<br />
INGREDIENTS<br />
600g skinless chicken breast<br />
fillets, cut into thin slices<br />
1 quantity spicy Szechuan<br />
marinade (see P.54)<br />
200g brown rice<br />
2 tsp cornflour<br />
4 tsp vegetable oil<br />
1 red onion, sliced<br />
1 red pepper, deseeded and sliced<br />
1 courgette, sliced<br />
200g Tenderstem broccoli,<br />
cut into thirds<br />
1 tbsp soy sauce<br />
METHOD<br />
1 Toss the chicken slices with the<br />
marinade, cover with clingfilm and<br />
chill for at least 1 hour.<br />
2 Cook the rice to pack<br />
instructions and drain.<br />
3 Meanwhile, remove the<br />
chicken from the marinade<br />
and sprinkle over the<br />
cornflour. Put a large<br />
nonstick wok or frying pan<br />
over a high heat. Stir-fry the<br />
chicken in 3 batches, using<br />
1 tsp of oil for each batch.<br />
4 Heat the remaining oil in<br />
the wok and stir-fry the onion<br />
for 1 minute. Add the rest of the<br />
vegetables and stir-fry for 2 minutes.<br />
Then, add 2 tbsp water and stir-fry for<br />
another minute, or until the veg is tender.<br />
Return the chicken to the wok, add the<br />
soy sauce and cook until heated through.<br />
5 Serve the chicken stir-fry with the rice.<br />
COOK’S TIP<br />
PREFER NOODLES?<br />
SWAP THE RICE FOR<br />
250G MEDIUM EGG<br />
NOODLES FOR<br />
10 SMARTPOINTS<br />
PER SERVING.<br />
58 \ <strong>Weight</strong> <strong>Watchers</strong> Magazine
FOOD<br />
SPICY PRAWN PARCELS<br />
Chilli. And. Lime. Need<br />
we say more? The winning<br />
combination brings a hint<br />
of Southeast Asia to this<br />
simple, summery lunch<br />
SERVES 4 ~ Prep time 25 minutes<br />
+ marinating + cooling ~ Cook time<br />
15 minutes ~ Calories 344 per serving<br />
~ SmartPoints 8 per serving<br />
INGREDIENTS<br />
600g raw king prawns, peeled<br />
and deveined (or 1.2kg unpeeled)<br />
1 quantity chilli & lime<br />
marinade (see P.54)<br />
150g basmati rice<br />
3 spring onions, trimmed<br />
and thinly sliced<br />
2 celery sticks, thinly sliced<br />
250g tinned sweetcorn, drained<br />
1 tbsp cider vinegar<br />
12 lettuce leaves (we used<br />
round lettuce)<br />
1 red chilli, finely sliced,<br />
to garnish<br />
Lime wedges, to serve<br />
METHOD<br />
1 Toss the prawns with the marinade in<br />
a large bowl. Cover with clingfilm and<br />
chill for 10-20 minutes, but no longer,<br />
as the lime juice will begin to react with<br />
the prawns, changing their texture.<br />
2 Meanwhile, cook the rice to pack<br />
instructions until tender. Drain well and<br />
set aside to cool, fluffing occasionally<br />
with a fork to separate the grains.<br />
3 Add the spring onions, celery and<br />
sweetcorn to the rice. Season, drizzle<br />
over the vinegar and toss to combine.<br />
4 Heat a large nonstick frying pan<br />
or griddle over a medium-high heat.<br />
Remove the prawns from the marinade<br />
and cook, in batches if necessary, for<br />
3-4 minutes, turning once, until golden.<br />
5 Spoon the rice mixture into the<br />
lettuce leaves. Top with the prawns<br />
and garnish with the chilli. Serve<br />
with the lime wedges on the side.<br />
<strong>Weight</strong> <strong>Watchers</strong> Magazine / 59
COOK’S TIP<br />
FILL THESE<br />
W R A P S W I T H A N Y<br />
SALAD VEGGIES YOU<br />
LIKE – CUCUMBER,<br />
LAMB’S LETTUCE AND<br />
GRATED CARROT ALL<br />
WORK WELL.<br />
LAMB WRAPS<br />
Lunch in a sun-drenched<br />
taverna? Yes please! The<br />
Mediterranean flavours of this<br />
dish will transport you there<br />
MAKES 4 ~ Prep time 20 minutes<br />
+ marinating ~ Cook time 30 minutes<br />
~ Calories 462 per wrap ~ SmartPoints<br />
13 per wrap<br />
INGREDIENTS<br />
1 quantity zesty oregano<br />
marinade (see P.55)<br />
600g lamb leg steaks, fat trimmed<br />
1 cucumber, coarsely grated<br />
95g 0% fat natural Greek yogurt<br />
1 tbsp chopped fresh dill<br />
1 garlic clove, crushed<br />
4 x 48g wholemeal mini tortilla wraps<br />
4 large iceberg lettuce leaves,<br />
shredded<br />
2 tomatoes, sliced<br />
1 raw beetroot, trimmed, peeled<br />
and coarsely grated<br />
METHOD<br />
1 Pour the marinade into a large, shallow<br />
dish and add the lamb steaks in a single<br />
layer, turning to coat. Cover with<br />
clingfilm and chill for at least 1 hour,<br />
turning occasionally. Remove from the<br />
fridge 15 minutes before cooking.<br />
2 Heat a large frying pan over a<br />
medium-high heat. Cook the steaks, in<br />
batches, for 3 minutes on each side for<br />
medium, or until cooked to your liking.<br />
Transfer to a warm plate, cover loosely<br />
with kitchen foil and set aside to rest<br />
for 5 minutes before thinly slicing.<br />
3 Meanwhile, using your hands,<br />
squeeze as much liquid as you can<br />
from the grated cucumber before<br />
combining with the yogurt, dill and<br />
garlic in a bowl. Season to taste.<br />
4 Spread one side of each wrap with<br />
the yogurt mixture. Top with the<br />
lettuce, tomato, beetroot and sliced<br />
lamb. Finish with another dollop of<br />
the yogurt mixture and season. Roll<br />
up the wraps to serve.<br />
60 \ <strong>Weight</strong> <strong>Watchers</strong> Magazine
Food<br />
YOU CAN<br />
feel<br />
good<br />
ABOUT<br />
WITH OUR NEW RANGE<br />
OF CHEESE<br />
MATURE REDUCED FAT CHEESE SLICES<br />
All of the flavour of mature cheddar but with only<br />
46kcal and 1 SmartPoints value per slice<br />
Find more of our range of products at selected stores.<br />
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Hi! I’m<br />
Dannielle and I<br />
ONLINE!<br />
‘And I can<br />
still eat all<br />
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foods’<br />
*5 stone lost in 96 weeks<br />
Find out about the latest<br />
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FOOD<br />
ALMOST<br />
EVERY DAY<br />
FOR LUNCH<br />
I NOW HAVE<br />
SOUP<br />
BASIC TOMATO<br />
SOUP P.66<br />
MY FAVOURITE MEALS<br />
Oprah Winfrey’s the first to admit her relationship with food has been complicated.<br />
For decades, her approach to eating meant it was a source of delight and comfort, but also led<br />
to struggles with her weight. In her new book Food, Health and Happiness, Oprah shares the<br />
journey – and recipes – that have made eating healthy food a joyful experience for her<br />
<strong>Weight</strong> <strong>Watchers</strong> Magazine / 63
Oprah’s farm, on the<br />
island of Maui, is<br />
abundant with fruit<br />
and veg, which she<br />
often shares with locals<br />
Opah says:<br />
In order to wake up to a new way<br />
of eating, moving and being with<br />
yourself, you must first recognise that<br />
you deserve to be healthy and you’re<br />
worthy of being loved. You have to<br />
be willing to give yourself the best<br />
care you can, every day.<br />
These are ideas that demand a new<br />
consciousness. For me, that means<br />
really feeling what I feel. No more<br />
masking or avoiding my anxiety – or<br />
anger, sadness, or fear of confrontation<br />
– with a bag of crisps or a handful of<br />
nuts… For sure, it’s a new way of being.<br />
This new consciousness extends to<br />
how I eat – and this is where <strong>Weight</strong><br />
<strong>Watchers</strong> has been so helpful. It’s<br />
a really effective tool for being more<br />
aware of the food I put on my plate<br />
and in my mouth. It’s not a diet. You<br />
can eat anything you want – and I do.<br />
Because I now know that food is<br />
supposed to be about joy, not suffering.<br />
It’s meant to nourish and sustain us,<br />
not cause us pain.<br />
As long as I can remember, I’ve<br />
been the kind of person who wants<br />
to share the things that make life better.<br />
When I come upon something useful,<br />
something that brings me pleasure or<br />
comfort or ease, I want everyone else<br />
to know about it and benefit from it,<br />
too. And that’s how this cookbook<br />
came to be. It’s part of my story – the<br />
lessons I’ve learned, the discoveries<br />
I’ve made – told through food.<br />
64 \ <strong>Weight</strong> <strong>Watchers</strong> Magazine
FOOD<br />
BREAKFAST COOKIES<br />
‘I used to skip breakfast, thinking I was saving calories. Now it’s the meal I won’t<br />
miss. Even if it’s just a breakfast cookie and a chai on the run, breakfast sets the<br />
tone (not to mention the blood sugar) for the rest of my day’<br />
MAKES 30 ~ Prep time 20 minutes<br />
+ cooling + resting ~ Cook time<br />
35 minutes ~ Calories 85 per cookie<br />
~ SmartPoints 3 per cookie<br />
INGREDIENTS<br />
150g rolled oats<br />
Calorie controlled cooking spray<br />
2 small Gala apples, peeled, cored<br />
and roughly chopped<br />
4 ripe bananas, mashed<br />
75ml apple juice<br />
150g walnuts, roughly chopped<br />
120g dried apples, finely chopped<br />
75g raisins<br />
70g oat flour (from health-food stores)<br />
1½ tsp ground ginger<br />
1 tsp ground cinnamon<br />
½ tsp ground cloves<br />
½ tsp ground mace<br />
½ tsp ground nutmeg<br />
½ tsp baking powder<br />
½ tsp salt<br />
METHOD<br />
1 Preheat the oven to 180°C, fan 160°C,<br />
gas mark 4 and line a baking sheet with<br />
a silicone mat or baking paper. Spread<br />
the rolled oats evenly over the sheet and<br />
bake for 15-20 minutes, until they are<br />
lightly coloured and fragrant. Remove<br />
from the oven, transfer to a plate, and<br />
leave to cool to room temperature.<br />
2 While the oats are cooling, coat a<br />
nonstick pan with cooking spray and<br />
heat over a medium-high heat. Add the<br />
chopped apples and cook for 3 minutes,<br />
or until they are tender. Scrape the apples<br />
into a large bowl and set aside for about<br />
10 minutes to cool. Add the mashed<br />
bananas and apple juice and stir with<br />
a wooden spoon. In a separate bowl,<br />
combine the toasted oats, walnuts,<br />
dried apples, raisins, oat flour, ginger,<br />
cinnamon, cloves, mace, nutmeg,<br />
baking powder, and salt. Pour the wet<br />
ingredients into the dry ingredients and,<br />
using your hands or a large spoon,<br />
mix the dough together. Cover the bowl<br />
with cling film and let the dough rest,<br />
at room temperature, for 10 minutes.<br />
3 Using a 20ml ice-cream scoop, portion<br />
12 scoops of cookie dough onto the<br />
baking sheet. Cover the scooped<br />
portions with clingfilm and, using the<br />
flat bottom of a glass, press down on the<br />
scoops until they are 1cm thick. Remove<br />
the cling film and bake for 12-15 minutes,<br />
until golden brown. Remove from the<br />
oven and set on a cooling rack to cool<br />
completely. Repeat with the remaining<br />
dough. The cookies will keep, stored in<br />
a plastic container, for up to 1 week.<br />
IF I EAT WELL<br />
IN THE MORNING,<br />
I’M OFTEN NOT<br />
HUNGRY UNTIL<br />
LATE AFTERNOON<br />
<strong>Weight</strong> <strong>Watchers</strong> Magazine / 65
BASIC TOMATO SOUP<br />
‘I’ve never met a tomato<br />
soup I didn’t like. It looks<br />
rustic, feels rich, and it tastes,<br />
well, honest. Here’s a base<br />
that’s beautiful just on its own<br />
– I like freezing a couple of<br />
batches to have on hand’<br />
SERVES 4 ~ Prep time 20 minutes ~<br />
Cook time 30 minutes ~ Calories 165<br />
per serving ~ SmartPoints 3 per serving<br />
INGREDIENTS<br />
1 tbsp extra virgin olive oil<br />
1 onion, finely chopped<br />
2 celery sticks, finely chopped<br />
1 large carrot, finely chopped<br />
6 fresh basil leaves, torn into pieces<br />
3 garlic cloves, finely chopped<br />
4 tbsp tomato paste<br />
6 large ripe tomatoes, peeled<br />
and chopped<br />
750ml chicken stock<br />
Optional garnishes<br />
Fresh basil leaves, finely sliced<br />
4 tsp grated parmesan<br />
Chilli flakes<br />
Tomato concasse (peeled, deseeded<br />
and chopped tomatoes)<br />
66 \ <strong>Weight</strong> <strong>Watchers</strong> Magazine<br />
Having grown up on<br />
her grandmother’s farm<br />
in Mississippi, Oprah’s<br />
loving growing her own<br />
METHOD<br />
1 Heat the oil in a large pan over a<br />
medium-low heat. Add the onion, celery,<br />
carrot and basil and season with salt.<br />
Cover and cook for 5-7 minutes, stirring<br />
occasionally, until softened but not<br />
coloured. Add the garlic and cook for<br />
1 minute, until aromatic. Stir in the tomato<br />
paste and cook for 2 minutes, then add<br />
the tomatoes and stock and season with<br />
salt and freshly ground black pepper.<br />
Increase the heat to high and bring to<br />
a simmer, then reduce the heat and<br />
simmer for 20 minutes to break down<br />
the tomatoes and blend the flavours.<br />
2 Working in batches, pour the soup<br />
into a blender and blend until smooth<br />
(or leave part of it chunky for one of the<br />
variations), returning the soup to a new<br />
pan to warm through. Spoon into bowls<br />
and serve with your choice of garnish.
FOOD<br />
I’VE BEEN MAKING<br />
THIS DISH<br />
SINCE MY FIRST<br />
APARTMENT KITCHEN<br />
AT AGE 22<br />
PASTA PRIMAVERA<br />
‘This is my go-to pasta dish,<br />
only now I make it with a lot less<br />
pasta and a lot more veggies.<br />
The light sauce is delicious,<br />
so you won’t miss a thing’<br />
SERVES 6 ~ Prep time 30 minutes ~ Cook<br />
time 20-25 minutes ~ Calories 248 per<br />
serving ~ SmartPoints 6 per serving<br />
INGREDIENTS<br />
2 tbsp sea salt, plus extra, to taste<br />
3 carrots, finely chopped<br />
1 courgette, cut into 1cm pieces<br />
225g tiny broccoli florets<br />
225g pasta of your choice<br />
1 tbsp extra virgin olive oil<br />
1 shallot, finely chopped<br />
3 garlic cloves, crushed<br />
6 chestnut mushrooms, stems<br />
removed, very thinly sliced<br />
400g tin chopped tomatoes<br />
1 tsp chilli flakes<br />
1 small yellow pepper, halved,<br />
deseeded and finely chopped<br />
2 tbsp freshly grated parmesan<br />
4 tbsp fresh basil leaves, finely<br />
sliced just before serving<br />
3 tbsp toasted pine nuts<br />
METHOD<br />
1 Fill a large bowl with ice and water<br />
to make an ice-water bath. Add the salt<br />
to a large pan of water and bring it to<br />
the boil. Add the carrots, courgette, and<br />
broccoli and cook for about 3 minutes,<br />
until just tender. Using a slotted spoon,<br />
scoop out the vegetables (don’t drain<br />
the water) and transfer to the ice-water<br />
bath to cool completely, then drain.<br />
2 Add the pasta to the boiling water<br />
and cook according to pack instructions<br />
until al dente. Drain.<br />
3 While the pasta is cooking, heat the<br />
oil in a large nonstick frying pan over a<br />
medium heat. Add the shallot and garlic<br />
then cook for 2 minutes, or until softened<br />
and aromatic. Add the mushrooms and<br />
cook for 5 minutes, until softened, adding<br />
a tiny bit of water if they start to stick.<br />
Add the tomatoes and chilli flakes and<br />
cook for 10 minutes. Add the blanched<br />
carrots, courgette and broccoli and pasta<br />
and stir to fully coat them in the tomatoes;<br />
cook just until everything is heated through.<br />
4 Remove from the heat, stir in the yellow<br />
pepper and parmesan and season with<br />
salt and pepper.<br />
5 Divide among bowls and serve topped<br />
with the basil and pine nuts.<br />
<strong>Weight</strong> <strong>Watchers</strong> Magazine / 67
FOOD<br />
MISO-GLAZED COD<br />
‘This quick midweek meal<br />
is sweet, savoury, decadent,<br />
and low in SmartPoints!<br />
I love to pair it with spicy,<br />
sesame-scented green beans<br />
and, my favourite, forbidden<br />
black rice with chives. Miso,<br />
which is made mostly from<br />
fermented soybeans, is a<br />
nutritional superstar’<br />
SERVES 6 ~ Prep time 15 minutes<br />
+ overnight marinating ~ Cook time<br />
10 minutes ~ Calories 273 per serving<br />
~ SmartPoints 7 per serving<br />
INGREDIENTS<br />
6 tbsp mirin<br />
2 tbsp sake<br />
6 tbsp white miso paste<br />
3 tbsp agave syrup<br />
Zest of 1 lime<br />
1 tsp freshly grated ginger<br />
1 garlic clove, grated<br />
6 skinless cod fillets<br />
1 tsp salt<br />
Grapeseed oil spray<br />
Chopped fresh chives and<br />
coriander, to serve<br />
Food, Health and Happiness: 115 On-Point Recipes for Great Meals and a Better Life by Oprah Winfrey, Macmillan, £20<br />
For the sesame green beans<br />
350g green beans<br />
1 tsp toasted sesame oil<br />
1 tsp black sesame seeds<br />
½ tsp chilli flakes<br />
METHOD<br />
1 In a bowl, whisk together the mirin,<br />
sake, miso paste, agave syrup, lime<br />
zest, ginger and garlic. Put the fish in<br />
a zip-slide bag, add the marinade, seal<br />
the bag then refrigerate overnight.<br />
2 When ready to cook, heat the grill to<br />
high. Combine the salt and 1 litre of water<br />
in a medium pan and bring to a boil.<br />
3 While the water is coming up to a boil,<br />
remove the fish from the marinade and<br />
place it in a grill-proof dish in one layer.<br />
Lightly wipe off any excess marinade, but<br />
do not rinse the fish. Mist lightly with the<br />
grapeseed oil and grill for 8-10 minutes,<br />
until the fish is opaque and the surface<br />
of the fish has a caramelised look to it.<br />
4 While the fish is cooking, add the<br />
beans to the boiling water and cook for 3<br />
minutes, or until al dente. Drain the beans,<br />
place them in a bowl, and toss with the<br />
sesame oil, sesame seeds, and chilli flakes.<br />
5 Divide the fish and beans among plates<br />
and garnish with the chives and coriander.<br />
ONE OF MY<br />
FAVOURITE<br />
FISH DISHES<br />
FOR COMPANY!<br />
Oprah’s new book Food,<br />
Health and Happiness, is<br />
packed with tasty recipes<br />
she’s developed with top<br />
chefs over the past year.<br />
For more on her <strong>Weight</strong><br />
<strong>Watchers</strong> journey, see P.26.<br />
68 \ <strong>Weight</strong> <strong>Watchers</strong> Magazine
*Winner Health Food Category. Survey of 11,886 people in <strong>UK</strong> & ROI by TNS.
FOOD<br />
FEED ME!<br />
All over Instagram? Then your feed is probably bursting<br />
with brilliant tips and recipes from all those healthy foodies<br />
you’re following. Each month, we feature a member who<br />
has the Insta-worthy meal ideas you need to see. This time<br />
it’s Sarah Wallen – also known as @sarah2016ww – who<br />
credits her weight loss to being accountable on Instagram<br />
3899<br />
posts<br />
@sarah2016ww<br />
4229<br />
followers<br />
FOLLOWING<br />
955<br />
following<br />
Discovering<br />
the <strong>Weight</strong><br />
<strong>Watchers</strong><br />
Instagram<br />
community<br />
was a huge revelation!<br />
I’d decided to rejoin<br />
<strong>Weight</strong> <strong>Watchers</strong> at my<br />
heaviest-ever weight,<br />
14st 9lb, but as local<br />
meetings didn’t fit with<br />
my schedule, I joined<br />
online and set up an<br />
Instagram account, too.<br />
Recording my progress<br />
and posting photos of<br />
what I eat on Insta helps<br />
me to stay (mostly!) on<br />
track, and keeps me<br />
accountable and focused.<br />
I love food and <strong>Weight</strong><br />
<strong>Watchers</strong> has taught me<br />
to have a healthy balance<br />
– I’m now able to cook<br />
and go out to eat,<br />
without feeling guilty!<br />
My approach to food is<br />
the best it’s ever been.<br />
Then<br />
49 likes 57 likes 44 likes<br />
Now<br />
This is<br />
SARAH<br />
START WEIGHT<br />
14st 9lb<br />
GOAL WEIGHT<br />
10st 7lb<br />
CURRENT WEIGHT<br />
11st 5lb<br />
Age 33<br />
Height 5ft 4in<br />
Joined March 2014<br />
Time taken so far<br />
3 years<br />
Meeting Online<br />
70 \ <strong>Weight</strong> <strong>Watchers</strong> Magazine
@sarah2016ww<br />
I RECREATED<br />
MY FAVOURITE<br />
ITALIAN DISH<br />
TO MAKE IT<br />
NO COUNT<br />
27 likes<br />
SEAFOOD &<br />
TOMATO STEW<br />
SERVES 4 ~ Prep time 20 minutes ~<br />
Cook time 35 minutes ~ Calories 384<br />
per serving ~ SmartPoints 4 per serving<br />
INGREDIENTS<br />
Calorie controlled cooking spray<br />
1 onion, finely chopped<br />
2 garlic cloves, crushed<br />
1 tsp dried oregano<br />
2 tsp smoked paprika<br />
½ tsp chilli flakes (optional)<br />
1 tbsp tomato purée<br />
400g tin chopped tomatoes<br />
500g passata<br />
400g new potatoes, cut into<br />
bite-size pieces<br />
360g raw peeled king prawns<br />
200g raw calamari rings<br />
250g mussels, beards removed<br />
and shells scrubbed clean<br />
Fresh flat-leaf parsley, to serve<br />
4 x 40g slices crusty bread, optional*<br />
METHOD<br />
1 Mist a large pan with cooking spray<br />
and fry the onion over a medium<br />
heat for 5 minutes. Add the garlic and<br />
cook for 1 minute. Stir in the oregano,<br />
paprika, chilli (if using) and tomato<br />
purée, and cook for 1 minute. Add<br />
the tomatoes, passata and potatoes,<br />
bring to a simmer and stir in half a<br />
tin of water. Cook for 20 minutes.<br />
2 Stir in the seafood, cover and cook<br />
for 5 minutes, until the mussels have<br />
opened and the prawns are pink.<br />
3 Discard any mussels that remain<br />
shut and then scatter over the<br />
parsley to serve.<br />
Photography: Adrian Lawrence. Food styling: Rukmini Iyer. Prop styling: Tonia Shuttleworth<br />
*Include 4 x 40g bread, for an extra 3 SmartPoints per serving<br />
<strong>Weight</strong> <strong>Watchers</strong> Magazine / 71
The easy answer to...<br />
HOW DOES<br />
IT WORK?<br />
Your <strong>Weight</strong><br />
<strong>Watchers</strong> recipes<br />
and carefully<br />
selected<br />
ingredients,<br />
delivered direct<br />
for easy and<br />
delicious dinners<br />
1<br />
Simply visit<br />
our website<br />
and select your<br />
recipe box<br />
2<br />
Get your box<br />
delivered<br />
when you want<br />
3<br />
WHAT’S FOR<br />
dinner<br />
Make delicious<br />
meals for you<br />
and your family<br />
with our glossy<br />
recipe cards<br />
TONIGHT?<br />
wwsmartkitchen.co.uk<br />
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Channel Islands and some other areas. Trademarks used under licence. All rights reserved.
FOOD<br />
CHICKEN<br />
NOODLE SOUP<br />
winners<br />
Scratching around for ideas when it comes to cooking chicken?<br />
The stand-out recipes in our latest cookbook will have you<br />
feeling the love. Here’s a taste of what’s on offer…<br />
<strong>Weight</strong> <strong>Watchers</strong> Magazine / 73
CHICKEN<br />
NOODLE SOUP<br />
If you’re a fan of punchy Asian<br />
flavours, the star anise, ginger<br />
and chilli in this vibrant broth<br />
are sure to hit the spot<br />
SERVES 4 ~ Prep time 10 minutes ~<br />
Cook time 15 minutes ~ Calories 407<br />
per serving ~ SmartPoints 9 per serving<br />
INGREDIENTS<br />
2 spring onions, trimmed and<br />
cut into 7cm lengths<br />
4 x 125g skinless chicken breast fillets<br />
3 whole star anise<br />
30g fresh ginger, grated<br />
270g dried soba noodles<br />
100g oyster mushrooms, thinly sliced<br />
200g mange tout, halved diagonally<br />
80ml reduced-salt soy sauce<br />
80g young leaf spinach<br />
Handful fresh coriander leaves<br />
1 red chilli, sliced<br />
METHOD<br />
1 Put the spring onions, chicken, star<br />
anise and ginger in a large pan. Cover<br />
with 2 litres of water and bring to a<br />
simmer over a medium-high heat. Cook,<br />
uncovered, for 10 minutes, or until the<br />
chicken is just cooked through. Remove<br />
the chicken from the broth using a<br />
slotted spoon, then shred and set aside.<br />
2 In a separate pan, prepare the<br />
noodles to pack instructions until<br />
just tender. Drain.<br />
3 Meanwhile, line a sieve with a double<br />
layer of kitchen paper and put over<br />
a medium pan. Strain the broth into<br />
the pan, discarding any solids caught<br />
in the sieve, then bring to the boil.<br />
4 Add the mushrooms, mange tout<br />
and shredded chicken to the pan.<br />
Reduce the heat and simmer for<br />
1-2 minutes, or until the vegetables are<br />
just tender and the chicken is heated<br />
through. Stir in the soy sauce.<br />
5 Divide the leaves and noodles<br />
between serving bowls. Ladle over the<br />
hot soup and serve garnished with<br />
the coriander and chilli.<br />
*SmartPoints are based on mixed skinless meat<br />
74 \ <strong>Weight</strong> <strong>Watchers</strong> Magazine
FOOD<br />
HARISSA<br />
ROAST CHICKEN<br />
Think outside the box when<br />
it comes to a roast dinner and<br />
try this spicy harissa chicken<br />
with a bulgur wheat side<br />
SERVES 6 ~ Prep time 20 minutes<br />
+ resting ~ Cook time 1 hour 40<br />
minutes ~ Calories 390 per serving<br />
~ SmartPoints 8 per serving*<br />
INGREDIENTS<br />
1.75kg whole chicken<br />
2 tsp harissa paste<br />
2 lemons (1 quartered and 1 zested<br />
and juiced)<br />
3 mixed red and yellow peppers,<br />
deseeded and thinly sliced<br />
2 red onions, cut into wedges<br />
2 tsp olive oil<br />
250g bulgur wheat, rinsed well<br />
1 chicken stock cube, mixed with 5 tbsp<br />
boiling water to form a paste<br />
Handful fresh flat-leaf parsley, chopped<br />
METHOD<br />
SOUTHERN BAKED CHICKEN<br />
All the flavour of the takeaway favourite, but these thighs<br />
and drumsticks are oven-baked instead of deep-fried<br />
SERVES 4 ~ Prep time 15 minutes + marinating ~ Cook time 30-35 minutes<br />
~ Calories 433 per serving ~ SmartPoints 11 per serving<br />
1 Preheat the oven to 200°C, fan 180°C,<br />
gas mark 6. Put the chicken in a roasting<br />
tin, then carefully lift the skin away from<br />
the breast, starting at the neck end. Rub<br />
most of the harissa paste over the breast<br />
meat (under and over the skin) then rub<br />
the remainder over the skin of the legs<br />
and wings. Replace the skin over the<br />
breast, squeeze the lemon quarters over,<br />
then add them to the tin. Roast for 1 hour<br />
40 minutes (loosely cover with kitchen<br />
foil after about 30 minutes) or until the<br />
juices run clear. Remove from the oven<br />
and let rest for 20 minutes.<br />
2 Meanwhile, toss the peppers and<br />
onions with the oil in a roasting tin.<br />
Roast for 45 minutes alongside the<br />
chicken, until softened and charred.<br />
3 Put the bulgur wheat in a heatproof<br />
bowl, add the chicken stock paste, then<br />
pour over 600ml boiling water. Stir, cover<br />
with clingfilm and let stand for 15 minutes<br />
until the liquid is absorbed. Fluff the<br />
grains with a fork then mix in the roasted<br />
veg, lemon zest and juice, and parsley.<br />
Season to taste and serve with 120g<br />
carved skinless chicken per person.<br />
INGREDIENTS<br />
4 x 150g skinless chicken drumsticks<br />
4 x 125g skinless chicken thighs<br />
250ml buttermilk<br />
75g plain flour<br />
1½ tbsp Cajun seasoning<br />
Calorie controlled cooking spray<br />
500g potatoes, cut into small chunks<br />
2 tsp low-fat spread<br />
Lemon wedges, to serve<br />
Green salad, to serve<br />
METHOD<br />
1 Put the chicken pieces in a shallow dish<br />
and pour over 185ml of the buttermilk.<br />
Cover with clingfilm and chill for 3 hours,<br />
then drain and discard the buttermilk.<br />
2 Combine the flour and Cajun seasoning<br />
on a plate. Toss each piece of chicken<br />
in the flour mixture to coat and then put<br />
on a tray and chill for 15 minutes.<br />
3 Preheat the oven to 240°C, fan<br />
220°C, gas mark 9. Line a baking<br />
tray with baking paper. Put a wire<br />
rack on the tray and mist with cooking<br />
spray. Arrange the chicken on the rack<br />
in a single layer and mist with cooking<br />
spray. Bake for 15 minutes, then reduce<br />
the oven to 220°C, fan 200°C, gas mark<br />
7. Turn the chicken and bake for another<br />
15-20 minutes, until golden and cooked.<br />
4 Meanwhile, boil, steam or microwave<br />
the potatoes until tender. Drain, then<br />
mash with the spread and remaining<br />
buttermilk until smooth. Season to taste.<br />
Serve the chicken and mash with<br />
lemon wedges and a green salad.<br />
COOK’S TIP<br />
SERVE WITH ZERO-<br />
HERO STEAMED GREEN<br />
BEANS INSTEAD OF<br />
SALAD, OR AN 80G<br />
STEAMED CORN ON<br />
THE COB FOR AN<br />
EXTRA 2 SMARTPOINTS<br />
PER SERVING.<br />
<strong>Weight</strong> <strong>Watchers</strong> Magazine / 75
Ultimate zesty roast chicken<br />
Chicken burger with blue cheese Jerk chicken with Caribbean beans<br />
and there are plenty of tasty and exciting new ways to cook<br />
it. That’s where this book from the WW Kitchen Collection<br />
comes in! With 47 fabulous chicken recipes, there’s<br />
something for every occasion, whether it’s a quick and easy<br />
lunch, midweek family meal or special dinner for friends.<br />
From simple soups to quick pasta dishes, classic casseroles,<br />
pies and much more, they’ve been created to taste great<br />
and help you lose weight. If you love chicken, this book’s<br />
a must-have addition to your WW Kitchen collection.<br />
R<br />
COVER_R4.indd 1 27/04/<strong>2017</strong> 09:53<br />
TEX MEX CHICKEN<br />
SCHNITZEL<br />
Adding taco seasoning to the<br />
crumb coating takes chicken<br />
schnitzel into the realm of<br />
tastiest meal, ever!<br />
SERVES 4 ~ Prep time 10 minutes ~<br />
Cook time 10 minutes ~ Calories 409<br />
per serving ~ SmartPoints 11 per serving<br />
INGREDIENTS<br />
2 x 200g skinless chicken breast fillets<br />
2 tbsp plain flour<br />
1 egg, lightly beaten<br />
50g panko breadcrumbs<br />
30g pack taco seasoning<br />
1½ tbsp sunflower oil<br />
500g reduced-fat coleslaw<br />
Lettuce leaves, to serve<br />
METHOD<br />
1 Slice each chicken breast horizontally<br />
into 2 thin fillets. Using a meat mallet<br />
or a rolling pin, pound the chicken<br />
fillets between 2 pieces of clingfilm<br />
until they’re each about 4mm thick.<br />
2 Put the flour on a plate. Whisk the<br />
egg with 2 tsp water in a shallow bowl.<br />
Combine the breadcrumbs and taco<br />
seasoning on another plate.<br />
3 Coat each chicken fillet in the flour,<br />
then the egg mixture and finally the<br />
breadcrumb mixture. Set aside.<br />
4 Heat the oil in a large nonstick frying<br />
pan over a medium-high heat. Add<br />
the schnitzels and cook, in batches,<br />
for 2 minutes each side, or until golden<br />
and cooked through.<br />
5 Serve the schnitzels with the coleslaw<br />
and lettuce leaves on the side.<br />
Chicken – it’s versatile, nutritious, healthy and affordable,<br />
Chicken kitchen collection<br />
kitchen<br />
collection<br />
Chicken<br />
Chicken tikka masala<br />
SIMPLE, DELICIOUS RECIPES FROM THE WEIGHT WATCHERS KITCHEN<br />
These recipes are from<br />
our new cookbook,<br />
Chicken, £7.95 in<br />
meetings or online at<br />
weightwatchersshop.<br />
co.uk. It’s part of the<br />
Kitchen Collection<br />
range of books and is<br />
full of simple and tasty<br />
chicken recipes.<br />
76 \ <strong>Weight</strong> <strong>Watchers</strong> Magazine
New
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FOOD<br />
KITCHEN confidential<br />
What happens in your kitchen plays a big part in your weight-loss journey.<br />
Here, member Rebecca Mills invites you into her foodie HQ…<br />
IF I CAN LEARN TO COOK, ANYONE CAN! When i was at<br />
university, I could barely boil an egg. And, thanks to a student<br />
diet of burger deals, pints of cider and blackcurrant, and<br />
Chinese takeaways, I went up a dress size during my first year.<br />
But it didn’t stop there. By the time I graduated, I weighed<br />
nearly 16st. It wasn’t until I joined <strong>Weight</strong> <strong>Watchers</strong> in <strong>July</strong><br />
2010 that I finally lost weight, and learned to cook for myself.<br />
YES, YOU CAN EAT CAKE I love baking and there’s<br />
nothing more rewarding than seeing people enjoying my<br />
cakes. A couple of years ago, I started selling them at local<br />
markets and fairs. By then, I’d become a <strong>Weight</strong> <strong>Watchers</strong><br />
Coach and when my members saw my shortbread, lemon<br />
drizzle cake and chocolate honeycomb, they were shocked.<br />
But every time I baked something, I’d use the app to calculate<br />
the SmartPoints. Recently, for my dad’s birthday, I baked a<br />
totally plan-friendly lemon curd and raspberry cake. It was<br />
so delicious, no one guessed it was low in fat.<br />
SURROUND YOURSELF WITH GORGEOUS GADGETS<br />
I love my retro mixer. It cost a small fortune, but looks great<br />
on my kitchen worktop. I mostly use it for baking, but it’s<br />
also good for making really creamy mashed potato.<br />
SQUAFFLES ARE MY SAVIOUR My latest discovery is<br />
waffles made from butternut squash. You can’t beat an<br />
egg white omelette and salad either, if you want a filling<br />
meal but only have a few SmartPoints left that day.<br />
STUFF YOUR DRAWERS WITH CONDIMENTS<br />
At work, I have a drawer that’s like a mini larder – it’s<br />
filled with flavour boosters. There’s salt and pepper<br />
for soups, balsamic vinegar to dress salads, ground<br />
cinnamon to sprinkle over fruit salad and cereal, and<br />
<strong>Weight</strong> <strong>Watchers</strong> salad dressing sachets. I have<br />
colleagues queuing at my desk every lunchtime!<br />
This is<br />
REBECCA<br />
START WEIGHT<br />
15st 10lb<br />
GOAL WEIGHT<br />
10st<br />
CURRENT WEIGHT<br />
10st 3lb<br />
Age 34<br />
Height 5ft 6in<br />
Joined <strong>July</strong> 2010<br />
Time taken<br />
to goal<br />
9 months<br />
Meeting<br />
Online<br />
Before<br />
5st 10lb<br />
LOST!<br />
Squaffles!<br />
My new favourite<br />
zero heroes<br />
As told to: Jane Common. Photography: Shutterstock<br />
NOTHING BEATS A HOMELY KITCHEN My partner,<br />
Jonathan, and I are house-hunting at the moment and<br />
hoping to buy a country cottage. My dream is to have<br />
a farmhouse-style kitchen, with a large table in front<br />
of a range oven. Our families are in the North East, while<br />
we’re in Oxfordshire, so we often have guests staying with<br />
us. I need a kitchen with room to cook and entertain. I tend<br />
to make pizza when we have guests – a <strong>Weight</strong> <strong>Watchers</strong><br />
one for me, and standard ones for everyone else.<br />
DON'T BE SCARED OF COLOUR In our last house, we had a red<br />
feature wall and I bought a matching toaster, kettle, food mixer<br />
and soup maker. All red! Then Jonathan bought me a set of<br />
dinnerware decorated with red hearts. When I’m stacking<br />
plates, I always make sure they’re on top. They’re cheery,<br />
and make me feel happy every time I look at them.<br />
Since joining <strong>Weight</strong><br />
<strong>Watchers</strong> and learning<br />
to cook, making healthy,<br />
flavour-packed recipes<br />
– especially cakes – has<br />
become a joy for me, and<br />
something I’m known for<br />
<strong>Weight</strong> <strong>Watchers</strong> Magazine / 79
LITTLEgems<br />
Want the fresh flavours of<br />
summer all in one hit? Your<br />
wish will come true with this<br />
deliciously fruity zero (yes,<br />
zero!) SmartPoints dessert<br />
PHOTOGRAPHY ADRIAN LAWRENCE<br />
FOOD STYLING R<strong>UK</strong>MINI IYER<br />
NECTARINE, MINT &<br />
ELDERFLOWER JELLIES<br />
MAKES 6 ~ Prep time 15 minutes<br />
+ chilling and setting ~ Cook time<br />
5 minutes ~ Calories 30 per jelly<br />
~ SmartPoints 0 per jelly<br />
INGREDIENTS<br />
5 sheets leaf gelatine<br />
4 tbsp Canderel sweetener<br />
3 tbsp elderflower cordial<br />
2 nectarines, stones removed<br />
Handful fresh mint leaves, reserving<br />
small ones for garnish<br />
METHOD<br />
1 Soak the gelatine leaves in cold water<br />
until soft. Put the sweetener in a pan<br />
with 475ml water and warm over a low<br />
heat until hot. Remove from the heat.<br />
Squeeze out the excess water from<br />
the gelatine leaves, then add to the pan<br />
and stir until melted. Stir in the cordial.<br />
2 Slice 1 nectarine into very thin slices.<br />
Roughly chop the larger mint leaves<br />
and scatter half of them into 6 small<br />
glass dessert bowls. Top with half<br />
the nectarine slices, then pour half the<br />
liquid over the top. Chill in the fridge<br />
for 3 hours, or until softly set.<br />
3 Add the remaining mint and nectarine<br />
slices to each jelly and top with the rest<br />
of the liquid. Return to the fridge for at<br />
least 4 hours to set.<br />
4 Once the jellies are set, remove from<br />
the fridge. Finely chop the remaining<br />
nectarine and scatter over the top of the<br />
jelly. Serve decorated with mint leaves.<br />
80 \ <strong>Weight</strong> <strong>Watchers</strong> Magazine
FOOD<br />
Make it<br />
your way<br />
You could use any<br />
fruit you like in<br />
this jelly recipe.<br />
Blueberries would<br />
work particularly<br />
well with the<br />
elderflower and<br />
mint flavours.<br />
(<br />
( (<br />
Experiment with<br />
other cordials in<br />
place of elderflower.<br />
Bottlegreen makes<br />
a ginger and<br />
lemongrass cordial<br />
that would taste<br />
sensational with<br />
melon, such as<br />
sliced cantaloupe<br />
or honeydew.<br />
For a summer party,<br />
try serving these<br />
pretty jellies topped<br />
with a sponge finger<br />
and a dollop of<br />
0% fat natural Greek<br />
yogurt – trifle-style.<br />
This will add<br />
2 SmartPoints<br />
per jelly.<br />
Recipe: Nadine Brown. Prop styling: Luis Peral
PART<br />
HOW TO DO<br />
YOUR ULTIMATE GUIDE<br />
TO NAVIGATING THE<br />
SUNSHINE MONTHS<br />
We all look forward to summer – but<br />
the holiday season can be tough, too.<br />
All that bare flesh and uncomfortable<br />
heat! All those other people looking<br />
perfect on the beach! Yes, we know…<br />
But never fear, because as ever,<br />
we’re here to help. This special<br />
section brings you solutions that<br />
will help you navigate all those<br />
pesky summer pitfalls.<br />
Photography: Getty Images<br />
FOOD<br />
SEVEN SUPER-<br />
SIMPLE RECIPES<br />
FOR 7 SMARTPOINTS<br />
OR LESS<br />
PLUS<br />
The WW Kitchen team’s<br />
essential guide to staying<br />
on track while still having<br />
fun at barbecues, picnics<br />
and days out.<br />
FASHION<br />
FLATTERING<br />
SWIMWEAR?<br />
Yes it is possible, with<br />
our guide to choosing<br />
the right bathers for your<br />
shape and skin tone.<br />
PLUS<br />
Psychologist Deborah Smith<br />
helps you find the<br />
confidence to wear them.<br />
FITNESS<br />
PUSHED FOR<br />
TIME AND MONEY<br />
OVER THE SUMMER<br />
MONTHS?<br />
Fitness expert Jennie<br />
Gadsby’s 10-minute home<br />
workout is perfect<br />
for squeezing into<br />
a busy schedule and<br />
is absolutely free!<br />
HEALTH<br />
EXPERTS Q&A<br />
Our panel of experts tackle<br />
summer issues and help<br />
you stay happy and healthy<br />
while the sun shines.<br />
PLUS<br />
Win a week-long get-fit<br />
holiday in the beautiful<br />
Norfolk countryside with<br />
No1 Boot Camp!<br />
LOOK OUT FOR PART 2 NEXT ISSUE<br />
<strong>Weight</strong> <strong>Watchers</strong> Magazine / 83
HOW TO DO<br />
Seven<br />
SEVEN FOR<br />
What we need at this time of year is delicious, plan-friendly food<br />
that will help us stay on track over summer. At just seven SmartPoints<br />
or less per serving, these super recipes sure tick the box!<br />
PHOTOGRAPHY ANT DUNCAN<br />
FOOD STYLING KATY GREENWOOD<br />
Panzanella P.85<br />
Prawn & mango<br />
glass noodle salad P.86 Turkey burgers P.87<br />
Griddled courgette, pea<br />
& pesto frittata P.88<br />
Summer lentil<br />
salad P.88 Mango kulfi pops P.89<br />
84 \ <strong>Weight</strong> <strong>Watchers</strong> Magazine
7 RECIPES FOR 7 SMARTPOINTS<br />
1 BRUNCH-STYLE<br />
SPANAKOPITA<br />
This lighter version of a<br />
Greek classic is ideal at<br />
brunch, and also makes a<br />
delicious meat-free supper<br />
how I do<br />
summer<br />
food<br />
SERVES 4 ~ Prep time 15 minutes<br />
+ cooling ~ Cook time ~ 40 minutes<br />
~ Calories 262 per serving ~<br />
SmartPoints 7 per serving<br />
INGREDIENTS<br />
500g young leaf spinach<br />
100g light feta, crumbled<br />
30g fresh dill, leaves picked and<br />
roughly chopped<br />
2 eggs, lightly beaten<br />
¼ tsp freshly grated nutmeg<br />
Calorie controlled cooking spray<br />
4 x 45g sheets filo pastry<br />
25g low-fat spread, melted<br />
MEET KELLY<br />
She loves summer<br />
gatherings, but<br />
approaches them<br />
the healthy way.<br />
Read Kelly’s<br />
story on P.32.<br />
METHOD<br />
1 Preheat the oven to 180°C, fan<br />
160°C, gas mark 4. Heat a splash of<br />
water in a large pan over a medium<br />
heat then cook the spinach until just<br />
wilted (you might need to do this in<br />
batches). Put the spinach in a sieve<br />
set over a bowl to cool and drain the<br />
excess moisture. Once cool, pat dry<br />
with kitchen paper then roughly<br />
chop. Put in a bowl and mix in the<br />
feta, dill, eggs and nutmeg. Season.<br />
2 Mist a 20cm nonstick springform<br />
cake tin with cooking spray.<br />
3 Carefully unroll the filo sheets.<br />
Layer the sheets in the prepared tin,<br />
ensuring they overlap and the base<br />
and side of the tin are well covered,<br />
with the excess pastry draping over<br />
the side of the tin. Spoon in the<br />
filling and level the top. Fold in the<br />
overhanging filo to completely cover<br />
the filling. Brush the filo with the<br />
melted spread then put the tin on<br />
a baking sheet and bake for 35-40<br />
minutes, until golden and crisp.<br />
4 Cool in the tin for 15 minutes<br />
before removing and cutting into<br />
quarters to serve.<br />
Cook's TIP<br />
This spanakopita also travels well, and<br />
makes a tasty alternative to sandwiches<br />
on a summer picnic. Once cooled, remove<br />
from the tin and cut into quarters. Wrap<br />
the spanakopita in kitchen foil, then pop<br />
it into your picnic basket.<br />
● There’s so<br />
much tasty,<br />
colourful salad on<br />
offer at this time<br />
of year, so pile<br />
your plate with<br />
it – especially<br />
when you’re at<br />
barbecues or<br />
buffets. It will help<br />
fill you up and<br />
tastes great, as<br />
it’s all in season.<br />
● I like to enjoy<br />
myself at summer<br />
parties, but stick<br />
to water and<br />
spirits mixed with<br />
slimline drinks,<br />
as these options<br />
are lower in<br />
SmartPoints than<br />
glasses of wine.<br />
● For a lean<br />
but tasty summer<br />
lunch, toss<br />
bite-size pieces<br />
of skinless<br />
chicken breast<br />
and green and<br />
red peppers in<br />
taco seasoning,<br />
then thread onto<br />
skewers and<br />
barbecue. Serve<br />
with a crisp<br />
green salad.<br />
2 PANZANELLA<br />
Use really ripe tomatoes, for maximum flavour and<br />
juiciness, when making this fabulous Tuscan-style salad<br />
SERVES 4 ~ Prep time 10 minutes + resting ~ Cook time 30 minutes<br />
~ Calories 257 per serving ~ Smart Points 6 per serving<br />
INGREDIENTS<br />
4 peppers (we used red and yellow)<br />
Calorie controlled cooking spray<br />
175g ciabatta, thinly sliced<br />
2 garlic cloves, halved<br />
800g mixed tomatoes (we used<br />
vine, cherry and miniature plum),<br />
roughly chopped<br />
2 tsp capers<br />
2 tbsp extra virgin olive oil<br />
2 tbsp red wine vinegar<br />
30g fresh basil, leaves picked,<br />
large leaves torn<br />
METHOD<br />
1 Preheat the oven to 200°C, fan<br />
180°C, gas mark 6. Put the whole<br />
peppers in a roasting tin and mist<br />
with cooking spray. Roast for<br />
25-30 minutes, or until the skins<br />
have begun to blister and the<br />
peppers have softened. Remove<br />
from the oven, put the peppers<br />
in a bowl and cover with cling<br />
film. Once cool, peel off the skin,<br />
then halve, remove the seeds<br />
and slice into thick strips.<br />
2 Meanwhile, put the ciabatta on a<br />
baking sheet and mist with cooking<br />
spray. Bake until golden and crisp.<br />
Remove from the oven and rub the<br />
toasts with the cut side of a garlic<br />
clove. Break into chunky croutons.<br />
3 Put the tomatoes in a mixing bowl<br />
with the peppers and capers. Whisk<br />
together the oil and vinegar, season<br />
well, then add to the bowl with the<br />
croutons and basil. Mix well.<br />
4 Let the salad sit for 10 minutes,<br />
so the croutons can soak up some<br />
of the dressing and tomato juices,<br />
then serve at room temperature.<br />
Recipes: Linzi Brechin, Nadine Brown, Gabriella English. Prop styling: Tonia Shuttleworth<br />
<strong>Weight</strong> <strong>Watchers</strong> Magazine / 85
HOW TO DO<br />
3<br />
PRAWN & MANGO GLASS NOODLE SALAD<br />
This sensational salad takes little time to prep, is super low<br />
in SmartPoints, and would make a great take-to-work lunch<br />
SERVES 4 ~ Prep time 10 minutes ~ Cook time 3-5 minutes ~ Calories 176 per serving<br />
~ SmartPoints 4 per serving<br />
INGREDIENTS<br />
1 mango, halved, stone removed,<br />
cut into thin strips<br />
1 carrot, grated<br />
1 cucumber, cut into thin strips<br />
1 red chilli, deseeded and<br />
finely diced<br />
100g vermicelli rice noodles<br />
Juice of ½ lime<br />
1½ tsp toasted sesame seed oil<br />
1½ tsp light soy sauce<br />
1 tsp clear honey<br />
150g cooked and peeled<br />
king prawns<br />
1 tbsp chopped fresh coriander<br />
1 tbsp chopped fresh mint<br />
METHOD<br />
1 Put the mango in a large bowl with<br />
the carrot, cucumber and chilli.<br />
2 Cook the noodles to pack<br />
instructions then drain and<br />
immediately rinse in cold water.<br />
Whisk together the lime juice,<br />
oil, soy sauce and honey and<br />
season to taste.<br />
3 Add the cooked noodles, dressing,<br />
prawns and most of the coriander<br />
and mint to the bowl and toss to<br />
combine. Serve garnished with<br />
the remaining herbs.<br />
Cook's TIP<br />
If you don’t like prawns,<br />
this salad works just as<br />
well with cooked and<br />
shredded chicken breast<br />
fillet or thin strips of<br />
seared rump steak.<br />
Replacing the prawns<br />
with 400g cooked<br />
chicken breast or<br />
250g seared steak will<br />
increase the SmartPoints<br />
to 5 per serving.<br />
86 \ <strong>Weight</strong> <strong>Watchers</strong> Magazine
7 RECIPES FOR 7 SMARTPOINTS<br />
4<br />
TURKEY BURGERS<br />
WITH PICKLED<br />
CUCUMBER & WEDGES<br />
These burgers are big on<br />
Thai-inspired flavour, but<br />
light on carbs<br />
SERVES 4 ~ Prep time 15 minutes<br />
~ Cook time 40 minutes ~ Calories<br />
325 per serving ~ SmartPoints<br />
7 per serving<br />
Cook's TIP<br />
This meal is surprisingly low in<br />
SmartPoints, even with a side of wedges!<br />
That’s because we’ve bypassed the bun.<br />
If you can’t do without one, try dishing up<br />
these burgers in small wholemeal rolls, for<br />
an extra 4 SmartPoints per serving.<br />
INGREDIENTS<br />
600g sweet potatoes, scrubbed<br />
and cut into thick wedges<br />
Calorie controlled cooking spray<br />
1 stalk lemon grass, finely diced<br />
1 large shallot, chopped<br />
½ tbsp chopped fresh ginger<br />
3 garlic cloves, crushed<br />
1 red chilli, chopped<br />
500g turkey breast mince<br />
Small handful fresh coriander<br />
1½ tsp fish sauce<br />
For the pickled cucumbers<br />
200ml rice vinegar<br />
1 tbsp palm sugar<br />
1 tbsp fish sauce<br />
1 cucumber<br />
METHOD<br />
1 Preheat the oven to 180°C, fan 160°C,<br />
gas mark 4. To make the cucumber,<br />
put the vinegar, sugar and fish sauce<br />
in a pan and heat until the sugar has<br />
dissolved. Set aside to cool. Using a<br />
vegetable peeler, slice the cucumber<br />
into strips (discard the watery middle).<br />
Put the cucumber and pickling liquid<br />
in a jar or bowl then cover and chill.<br />
2 Put the wedges on a baking sheet<br />
lined with baking paper. Mist with<br />
cooking spray and season. Bake for<br />
35-40 minutes, turning halfway,<br />
until golden and cooked through.<br />
3 Meanwhile, blitz the lemon grass,<br />
shallot, ginger, garlic and chilli in<br />
a mini food processor. Combine with<br />
the mince, coriander and fish sauce<br />
then divide into four patties. Mist<br />
a nonstick frying pan with cooking<br />
spray and cook the burgers over<br />
a medium-high heat for 4-5 minutes<br />
each side. Transfer to a baking tray<br />
and add to the oven with the wedges<br />
for the last 10 minutes of cooking,<br />
until cooked through.<br />
4 Drain excess liquid from the<br />
cucumber slices then put on top of<br />
the burgers. Serve with the wedges.<br />
<strong>Weight</strong> <strong>Watchers</strong> Magazine / 87
HOW TO DO<br />
5<br />
GRIDDLED COURGETTE, PEA & PESTO FRITTATA<br />
You can use any veg you like to make this filling frittata<br />
– broad beans, spring onions and baby spinach all work well<br />
SERVES 4 ~ Prep time 10 minutes ~ Cook time 30 minutes<br />
~ Calories 227 per serving ~ SmartPoints 7 per serving<br />
INGREDIENTS<br />
Calorie controlled cooking spray<br />
3 courgettes, peeled into ribbons<br />
6 eggs<br />
100ml skimmed milk<br />
90g soft goat’s cheese, crumbled<br />
2 tbsp reduced-fat green pesto<br />
150g frozen peas<br />
2 shallots, finely chopped<br />
1 large garlic clove, crushed<br />
Fresh dill, to serve<br />
Salad leaves, to serve<br />
METHOD<br />
1 Mist a griddle with cooking spray<br />
and heat over a high heat. Working<br />
in batches, griddle the courgette<br />
ribbons for 1-2 minutes on each side<br />
until tender and charred. Set aside.<br />
2 In a large jug or bowl, whisk<br />
together the eggs, milk, goat’s<br />
cheese and pesto. Season well.<br />
Stir in the peas.<br />
3 Lightly mist a nonstick, ovenproof<br />
frying pan with cooking spray.<br />
Add the shallots and cook for 3-4<br />
minutes, until softened, then add the<br />
garlic and cook for another minute.<br />
4 Lay half the courgette ribbons on<br />
top of the shallots, then pour over<br />
the egg and pea mixture. Top with<br />
the remaining courgette then cook<br />
for 10-12 minutes, or until the frittata<br />
is just beginning to set. Meanwhile,<br />
preheat the grill to medium-high.<br />
5 Transfer the pan to the grill for 3-4<br />
minutes, until the frittata is golden.<br />
6 Allow to cool slightly, then garnish<br />
with the fresh dill. Cut into quarters<br />
and serve with the salad leaves.<br />
6 SUMMER<br />
LENTIL SALAD<br />
If you’re searching<br />
for recipes that will<br />
give you more time<br />
to spend in the sun,<br />
rather than the kitchen,<br />
look no further than<br />
this light lentil salad<br />
SERVES 4 ~ Prep time<br />
5 minutes ~ Calories 273<br />
per serving ~ SmartPoints<br />
7 per serving<br />
INGREDIENTS<br />
2 x 250g packs ready-to-eat<br />
Puy lentils<br />
100g reduced-fat feta,<br />
crumbled<br />
2 tbsp capers, roughly<br />
chopped<br />
1 small red onion,<br />
thinly sliced<br />
120g rocket<br />
Juice of 1 lemon<br />
1 tbsp extra virgin olive oil<br />
1 tbsp white wine vinegar<br />
Zest of ½ lemon<br />
Fresh parsley, to serve<br />
METHOD<br />
1 Put the lentils, feta, capers,<br />
red onion and rocket in a bowl<br />
and gently toss to combine.<br />
2 In a small jug or bowl, whisk<br />
together the lemon juice, oil<br />
and vinegar; season to taste.<br />
3 Drizzle the dressing over the<br />
salad. Serve garnished with<br />
the lemon zest and parsley.<br />
88 \ <strong>Weight</strong> <strong>Watchers</strong> Magazine
7 RECIPES FOR 7 SMARTPOINTS<br />
7<br />
MANGO KULFI POPS<br />
These Indian-inspired treats taste indulgent, but are<br />
only 1 SmartPoint, so there’s no need to miss out when<br />
everyone’s cooling off with an ice cream this summer<br />
MAKES 8 ~ Prep time 30 minutes + freezing ~ Calories 81 per pop<br />
~ SmartPoints 1 per pop<br />
INGREDIENTS<br />
400g diced mango<br />
1 banana (you’ll need 100g peeled<br />
weight), cut into small chunks<br />
200g 0% fat natural<br />
Greek yogurt<br />
1 tbsp clear honey<br />
Seeds of 6 cardamom<br />
pods, ground<br />
Juice of 1 lime<br />
3 tbsp pistachio kernels,<br />
roughly chopped<br />
METHOD<br />
1 Line a baking sheet with baking paper.<br />
Put the fruit on the sheet and freeze<br />
for at least 4 hours, or until solid.<br />
2 Put the frozen fruit, yogurt, honey,<br />
cardamom and lime juice in a blender<br />
and blitz until thick and smooth. Pour<br />
into 8 small dariole moulds, cups or<br />
ice lolly moulds and smooth the tops.<br />
3 Sprinkle over the pistachio kernels<br />
then insert a wide lolly stick into each.<br />
Freeze overnight, or until solid.<br />
Cook's TIP<br />
If you don’t have<br />
individual moulds or<br />
would like to serve this<br />
up as a dessert for the<br />
whole family, you can set<br />
the kulfi mixture in a<br />
1-litre loaf tin. Line it with<br />
clingfilm first, then pour<br />
the mixture in, seal with<br />
more clingfilm and<br />
freeze, reserving the<br />
pistachios. When you’re<br />
ready to serve, turn the<br />
kulfi out on a serving<br />
plate and slice into 8.<br />
Serve with the pistachios<br />
sprinkled over.<br />
<strong>Weight</strong> <strong>Watchers</strong> Magazine / 89
HOW TO DO<br />
1<br />
THE<br />
WW KITCHEN<br />
GUIDE TO<br />
Summer<br />
ood<br />
2<br />
3<br />
5<br />
Whether you’re searching<br />
the supermarket for picnic food,<br />
firing up the barbie or just out and<br />
about this summer, the WW Kitchen<br />
team have got you covered<br />
All our SmartPoints recipes and ideas are tried<br />
and tested. Let us know what foodie experiments<br />
you’d like the team to trial by emailing them at<br />
foodteam@seven.co.uk<br />
6<br />
SARAH<br />
AKHURST<br />
FOOD EDITOR<br />
NADINE BROWN<br />
SENIOR FOOD<br />
ASSISTANT<br />
LINZI BRECHIN<br />
FOOD TEAM<br />
MANAGER<br />
7<br />
90 \ <strong>Weight</strong> <strong>Watchers</strong> Magazine
WW KITCHEN GUIDE TO SUMMER FOOD<br />
Perfect<br />
PICNICS<br />
4<br />
8<br />
‘We were going to come up with a bunch of picnic recipes, but then<br />
Nadine<br />
says: we thought… who bothers to cook for picnics?! I know I rarely have the<br />
time. So instead, we checked out what picnic goodies are on offer in<br />
the supermarkets then put together our edit of the tastiest, healthier options.’<br />
Tesco Reduced-fat<br />
1<br />
Piri Piri Houmous<br />
7 SmartPoints per 100g,<br />
3 SmartPoints per ¼ pot (45g)<br />
This spicy houmous makes<br />
a great dip for vegetable<br />
crudités – try it with crunchy<br />
peppers and carrots.<br />
Tesco Malted<br />
2<br />
Grain & Rye<br />
Folded Flatbreads<br />
3 SmartPoints per flatbread<br />
Stuff these flatbreads with<br />
all your favourite sandwich<br />
fillings – we love a mix of<br />
roasted veg and feta.<br />
Asda Piri Piri<br />
3<br />
Chicken Breasts<br />
1 SmartPoint per 100g fillet<br />
Slice these up and toss<br />
into salads. Or, keep them<br />
whole and enjoy with some<br />
fresh veggie sides.<br />
Marks & Spencer<br />
4<br />
Courgetti, Rocket<br />
& Borlotti Bean Side<br />
4 SmartPoints per pack<br />
Enjoy all the flavours of the<br />
Mediterranean with this<br />
super summery salad with<br />
an olive and sun-dried<br />
tomato dressing.<br />
5 Sainsbury’s<br />
Taste The<br />
Difference Beetroot<br />
& Goat’s Cheese Salad<br />
4 SmartPoints per ½ pack,<br />
9 SmartPoints per pack<br />
The goat’s cheese makes<br />
this salad deliciously<br />
creamy. Add the honey<br />
and cider dressing just<br />
before eating.<br />
Quorn Picnic Eggs<br />
6<br />
1 SmartPoint per egg<br />
A traditional Scotch egg<br />
will set you back around<br />
8 SmartPoints, so this<br />
clever 1 SmartPoint Quorn<br />
version makes a tempting<br />
alternative. They’re the<br />
perfect picnic snack,<br />
but they’ve also become<br />
a firm favourite at <strong>Weight</strong><br />
<strong>Watchers</strong> magazine<br />
photo shoots.<br />
7 Sainsbury’s<br />
Be Good To<br />
Yourself Potato Salad<br />
3 SmartPoints per<br />
⅓ tub (100g)<br />
A summer staple, it wouldn’t<br />
be a picnic without a potato<br />
salad. Keep the SmartPoints<br />
down with this healthier<br />
version using reduced-fat<br />
mayo for all the flavour<br />
without going off track.<br />
Marks & Spencer<br />
8<br />
Broccoli,<br />
Cauliflower, Black Bean<br />
& Pea Shoots Side<br />
5 SmartPoints per pack<br />
A great low-carb salad that<br />
mixes veg with fibre-packed<br />
black beans to keep you<br />
feeling full. For a zingy kick,<br />
add the chipotle and lime<br />
dressing just before serving.<br />
Picnic tips<br />
Preparation is<br />
everything! Be smart<br />
when buying ready-made<br />
salads and keep an<br />
eye out for hidden<br />
SmartPoints. Creamy<br />
dressings, croutons,<br />
bacon and avocado<br />
all tend to be high in<br />
SmartPoints so avoid<br />
these if you’re low on<br />
SmartPoints and opt for<br />
simple leafy salads<br />
topped with grilled<br />
chicken or fish instead.<br />
Pack <strong>Weight</strong> <strong>Watchers</strong><br />
individual dressing<br />
sachets – pick from Soy,<br />
Chilli & Ginger or Tangy<br />
Balsamic – to liven up<br />
plain salads for no extra<br />
SmartPoints! £1.50 for 6.<br />
Make smart swaps<br />
wherever you can…<br />
Ditch white pasta, rice<br />
and bread and go for<br />
wholegrain varieties, and<br />
choose fruit platters<br />
or veggie crudités<br />
over crisps for tasty<br />
picnic snacks.<br />
At the picnic, fill your<br />
plate rather than picking<br />
so you can keep track<br />
more easily. If you prefer<br />
to graze, consider packing<br />
a No Count spread so you<br />
don’t need to keep track!<br />
Eat slowly so you can fully<br />
savour the flavours,<br />
textures and variety<br />
of your picnic, and<br />
appreciate the people<br />
you’re with and the<br />
scenery around you (let’s<br />
hope the sun’s shining!).<br />
<strong>Weight</strong> <strong>Watchers</strong> Magazine / 91
HOW TO DO<br />
BRILLIANT<br />
barbecues<br />
Linzi<br />
says:<br />
‘A barbie without a sausage just isn’t a barbie, in my<br />
opinion! Luckily, there are some deliciously healthy<br />
bangers out there. Here are our favourites…’<br />
1<br />
The posh hot dog<br />
A barbecued sausage for just 2 SmartPoints? Yes please!<br />
Add a bun and a tasty topping to really give it some bite<br />
Take one…<br />
Marks & Spencer<br />
Skinny Pork Sausages<br />
~ 2 SmartPoints per sausage<br />
These beauties are the same<br />
size as a standard sausage<br />
but each one contains just<br />
3% fat and 78 calories.<br />
Or try…<br />
HECK<br />
Chicken Italia Chipolatas<br />
~ 1 SmartPoint per chipolata<br />
Everyone’s favourite chicken<br />
sausage for just 1 SmartPoint!<br />
And add some…<br />
Finishing touches<br />
Customise your hot dog with<br />
one of these topping ideas…<br />
Middle Eastern<br />
1<br />
Combine 1 tbsp 0%<br />
fat natural Greek yogurt and<br />
1 tsp tahini, plus shredded<br />
cabbage for 2 SmartPoints.<br />
2 American<br />
Add 1 tsp mustard and<br />
a few sliced gherkins for no<br />
extra SmartPoints.<br />
2<br />
3<br />
Then halve one…<br />
Warburtons Hot Dog Rolls<br />
~ 4 SmartPoint per roll<br />
Soft, white and delicious!<br />
Marinate your meat, or rub with<br />
spices, to add flavour without<br />
using oil or salt. We love using<br />
a mix of chilli powder, turmeric,<br />
garlic powder, pepper and cumin.<br />
Pick lean meats such as skinless<br />
chicken breast or fish fillets to<br />
keep SmartPoints low, and trim<br />
any fat before cooking.<br />
Wrap fish in kitchen foil with<br />
some veg and ‘steam’ it on the<br />
barbecue. Or, thread pieces<br />
of lean meat, onions, cherry<br />
tomatoes and mushrooms onto<br />
skewers to make kebabs. If<br />
you’re making burgers, pack<br />
them with finely chopped herbs.<br />
Barbecue tipS<br />
3 Chinese<br />
Add 1 tbsp satay sauce<br />
and some finely shredded<br />
lettuce for 1 SmartPoint.<br />
Watch your portions when<br />
it comes to meat – it’s easy<br />
to overindulge at a barbie!<br />
Skip the creamy, fatty sauces<br />
and try a squeeze of lime to<br />
pep up your meat instead.<br />
Use lettuce wraps for a fresh,<br />
zero SmartPoints alternative<br />
to a burger bun.<br />
Pack your plate with healthy<br />
salads and a variety of colourful<br />
grilled veg rather than creamy<br />
coleslaws or potato salads.<br />
Choose fruit for dessert – you<br />
can even barbecue it. Pineapple<br />
and mango skewers are delicious!<br />
Photography: Adrian Lawrence. Illustration: Lisa Maltby. Food styling: Rukmini Iyer. Prop styling: Luis Peral<br />
92 \ <strong>Weight</strong> <strong>Watchers</strong> Magazine
WW KITCHEN GUIDE TO SUMMER FOOD<br />
Fancy a burger?<br />
Hot dogs not your thing? Take your<br />
pick of healthier burgers and boost the<br />
flavour with a well-chosen condiment<br />
WE love...<br />
Heck Zesty Chicken<br />
Burgers – 3 SmartPoints each<br />
Tesco Reduced-Fat Beef<br />
Burgers – 5 SmartPoints each<br />
Heck Beef Burgers<br />
– 6 SmartPoints each<br />
Sarah<br />
says:<br />
Out and about<br />
‘One of the best things about summer is all the fun days out!<br />
Suddenly your social calendar will be packed with events – but<br />
how to navigate them and stay on track? These ideas will help…’<br />
Heinz Tomato<br />
Ketchup<br />
1 tbsp = 1 SmartPoint<br />
Waitrose<br />
Reduced-Fat<br />
Guacamole<br />
¼ tub = 3<br />
SmartPoints<br />
Morrisons<br />
Garlic Mayo<br />
1 tbsp = 1<br />
SmartPoint<br />
Asda Extra<br />
Special<br />
Caramelised<br />
Onion Chutney<br />
1 tbsp = 2<br />
SmartPoints<br />
At the seaside...<br />
● An average portion of<br />
fish and chips from the<br />
chippie is around 30<br />
SmartPoints! Ask for a<br />
smaller portion or save<br />
up your weeklies and<br />
fill up on mushy peas<br />
rather than chips.<br />
● When possible, choose<br />
a grilled, steamed or baked<br />
fish fillet rather than fried.<br />
● Alternatively, pick<br />
seafood options lower<br />
in SmartPoints but big<br />
on flavour such as crab<br />
(3 SmartPoints for 100g),<br />
scallops (1 SmartPoint for<br />
100g), squid (1 SmartPoint<br />
for 100g) or mussels<br />
(1 SmartPoint for 100g).<br />
At a festival...<br />
● Check out all the food<br />
stalls when you first arrive.<br />
Then you’ll know where<br />
to find the better options<br />
when you’re hungry.<br />
● Avoid greasy fried foods<br />
or pies, and choose fresh,<br />
herb salads or veg-packed<br />
rice bowls instead.<br />
● Look for dishes with<br />
filling ingredients such as<br />
beans, legumes and grains.<br />
● Take your own snacks<br />
with you. Bananas, rice<br />
cakes and popcorn are<br />
all good options.<br />
● Always carry a water<br />
bottle with you to help you<br />
stay hydrated and avoid<br />
buying sugary drinks.<br />
At the buffet...<br />
● Scope out the entire<br />
buffet table to find the<br />
healthier dishes before<br />
you start filling your plate.<br />
● Go for foods that are<br />
grilled, steamed, baked<br />
or boiled and load up on<br />
veggies and lean meats.<br />
● Find somewhere to sit<br />
down so you can eat more<br />
leisurely – and try to stay<br />
out of view of the buffet.<br />
● Avoid foods laden with<br />
sauces and condiments.<br />
Adding your own will<br />
make it easier to track.<br />
● It can be easy to overeat<br />
at buffets. Avoid this by<br />
eating mindfully and<br />
stopping when you’re full.<br />
CLEVER DRINKING RULES<br />
Keeping an eye on your food intake is one thing, but you also have to be savvy<br />
about what you’re drinking. Stay on track with these tips and swaps<br />
Sauerkraut<br />
1 tbsp = 0<br />
SmartPoints<br />
Sainsbury’s<br />
Sweetcorn Relish<br />
1 tbsp = 1 SmartPoint<br />
Tesco Mango<br />
Chutney<br />
1 tbsp = 2<br />
SmartPoints<br />
THE PUB<br />
Remember to point correctly<br />
– not all wines are equal. A<br />
125ml glass of medium white<br />
wine is 4 SmartPoints whereas<br />
the same quantity of red is 3.<br />
Go for slimline or diet mixers<br />
with your spirits. A gin or<br />
vodka with slimline tonic<br />
is just 2 SmartPoints.<br />
Choose alcohol-free lager<br />
– a 330ml bottle is 1 SmartPoint<br />
whereas a standard lager<br />
is 3 SmartPoints.<br />
THE PARTY<br />
Dilute your drinks with soda<br />
or diet lemonade to make wine<br />
spritzers or lager shandies.<br />
Drink lots of water – make it<br />
your first, your last, and every<br />
second drink in between.<br />
Choose low-alcohol wine, like<br />
Torres Natureo De-alcoholised<br />
Muscat (£5.99, Waitrose), for a<br />
refreshing but low-calorie drink.<br />
Or go for cans of ready-mixed<br />
spirits made with low-calorie<br />
tonic for really easy tracking.<br />
THE COCKTAIL BAR<br />
Steer clear of prosecco and<br />
Champagne, and choose<br />
spirit-based cocktails instead.<br />
Try Pimm’s (2 SmartPoints<br />
per 25ml) mixed with diet<br />
lemonade, and add slices of<br />
strawberries and cucumber<br />
for a really summery drink.<br />
Or skip the alcohol altogether<br />
and make it a mocktail.<br />
Ask for your cocktail ‘skinny’<br />
– that’s without the syrups<br />
or sugar-rimmed glasses.<br />
<strong>Weight</strong> <strong>Watchers</strong> Magazine / 93
HOW TO DO<br />
TAKE<br />
THE<br />
Whether you’re feeling anxious<br />
about baring all on the beach or<br />
are daunted by the challenge of<br />
finding swimwear that actually<br />
fits, our experts are on hand<br />
to help. Check out stylist<br />
Anna Woodham’s ultimate<br />
guide to looking your best<br />
by the pool, and read<br />
psychologist Deborah<br />
Smith’s top tips for<br />
feeling confident enough<br />
to rock your cossie. Then all<br />
you’ll have to worry about on<br />
holiday is whether you’ve<br />
remembered your sunnies!<br />
READER OFFER 20% off at Naturana<br />
Figure-flattering swimwear brand Naturana is<br />
offering every reader 20% off the bikini, tankini or<br />
swimsuit of their choice using code SWIM20. Place<br />
your order at naturana.co.uk before 4 <strong>July</strong> <strong>2017</strong>.<br />
94 \ <strong>Weight</strong> <strong>Watchers</strong> Magazine
FASHION SWIMWEAR<br />
A BIGGER BUST<br />
Larger on top? Then comfort,<br />
control, and support are your<br />
guiding principles! Halterneck<br />
styles might look good, but<br />
they can also put pressure on your neck, so<br />
opt for wider straps to be comfortable. And<br />
steer clear of strappy triangle tops – they<br />
won’t give the support you need. Specialist<br />
shops like Boux Avenue, Bravissimo and Fig<br />
Leaves offer lots of choice for DD+ cup sizes.<br />
3 KEYS TO SWIMWEAR SUCCESS…<br />
● Correct cup size Have a professional bra<br />
fitting to ensure you are wearing the right size.<br />
● Wider straps Spreading the weight of<br />
your bust evenly will keep you comfortable<br />
and properly supported.<br />
● Bra-style tops Swimwear with built-in bras<br />
will help keep everything under control.<br />
AN ATHLETIC<br />
SHAPE<br />
Rectangular frames – think<br />
a small chest and bottom<br />
without much of a defined waist – look<br />
best in swimsuits with strong details. Your<br />
aim is to create ‘curves’ with clever styling,<br />
like ruffles around your hips or bust,<br />
graphic prints, and cut-outs.<br />
3 KEYS TO SWIMWEAR SUCCESS…<br />
● Bold patterns Colour-blocked cossies<br />
with V-shaped details or curved panels will<br />
give the illusion of a defined waist.<br />
● Padded cups A little padding will define<br />
your bust, and add extra oomph to your assets.<br />
● Strong detailing Ruffles and ruching will<br />
enhance your bust and hips.<br />
If you've got...<br />
LARGER HIPS<br />
Classic pear shape? Finding<br />
the right suit can be tricky,<br />
but drawing the eye upwards<br />
is a great way to help balance<br />
out your frame – think plunging necklines<br />
and pretty halterneck styles. Shapewearinspired<br />
swimsuits with extra support and<br />
skirted bottoms may also help you feel more<br />
confident about any wobbly bits you’d rather<br />
not have on show.<br />
3 KEYS TO SWIMWEAR SUCCESS…<br />
● Eye-catching styling Look for tops with<br />
beading, patterns, or bows to draw eyes<br />
up towards your narrowest part.<br />
● Halterneck suits This style will help keep<br />
your body’s proportions in check.<br />
● Skirted bottoms The extra fabric will give<br />
better coverage of your hips and thighs.<br />
AN HOURGLASS<br />
FIGURE<br />
Choose a suit that cinches<br />
at the waist to show off your<br />
curves – wrap-style suits are brilliant for<br />
this. And, to further flaunt your figure, try<br />
halterneck tops and high-waisted bottoms.<br />
For extra support, choose swimwear with<br />
shapewear inserts to help hold everything in.<br />
3 KEYS TO SWIMWEAR SUCCESS…<br />
● Sweetheart-style necklines This classic<br />
heart shape will show off your fuller bust.<br />
● Ruching Gathering around your waist has<br />
the same effect as a belt or your favourite<br />
wrap dress – it flaunts your trimmest part.<br />
● Shapewear inserts Clever panelling with<br />
tummy control may improve your confidence.<br />
HOW TO<br />
shop for<br />
swimwear<br />
Follow Anna’s<br />
tips to make<br />
bikini shopping<br />
less daunting<br />
1 Take a friend<br />
You’ll have more<br />
fun shopping with<br />
a friend, and feel<br />
more confident<br />
with someone<br />
by your side.<br />
2 Mix ‘n’ match<br />
Buying tops and<br />
briefs separately<br />
can make it much<br />
easier to find<br />
the perfect fit.<br />
3 Upsize It’s not<br />
uncommon to need<br />
a bigger size in<br />
swimwear, so don’t<br />
be disheartened if<br />
that’s the case for<br />
you. Simply choose<br />
the size that gives<br />
you the most<br />
flattering fit.<br />
4 Move it Don’t<br />
be afraid to jump<br />
around and do a<br />
little dance in the<br />
fitting room to test<br />
how much support<br />
the suit gives you!<br />
5 Go for glow<br />
Changing-room<br />
lighting isn’t always<br />
complimentary.<br />
Counteract this by<br />
treating yourself<br />
to a fake tan<br />
the day before.<br />
FIND YOUR COLOUR<br />
Know your shape? Now find the hue that’s right for you<br />
PASTEL<br />
Soft pinks, blues and<br />
yellows look especially<br />
great on fair skin, but are<br />
also flattering on almost<br />
all skin tones.<br />
BRIGHT<br />
Bold reds and citrus<br />
colours are gorgeous on<br />
dark skin, and will bring<br />
out a tan in medium and<br />
olive skin tones, too.<br />
COOL<br />
Chilled-out blues, purples<br />
and greens look best<br />
against fair and medium<br />
skin tones with blonde,<br />
brunette or black hair.<br />
EARTHY<br />
Go golden-brown in the<br />
sun? Khakis, taupes, and<br />
tans will flatter, and are<br />
especially nice against<br />
olive skin tones.<br />
MONOCHROME<br />
Red hair or dark eyes?<br />
Choose off-whites and<br />
dark browns, otherwise<br />
blacks and bright whites<br />
are for you.<br />
<strong>Weight</strong> <strong>Watchers</strong> Magazine / 95
HOW TO DO<br />
PERFECT match!<br />
Our handy grid will help you find the suit for you…<br />
BIGGER<br />
BUST<br />
ATHLETIC<br />
SHAPE<br />
LARGER<br />
HIPS<br />
FAIR SKIN<br />
A built-in bra<br />
means you’ll feel<br />
more supported<br />
and under control.<br />
Tankini, £40,<br />
Curvy Kate<br />
(curvykate.com)<br />
Ruffles on top and<br />
bottom help add<br />
volume to bust and<br />
hips. Bikini top,<br />
£30, and briefs,<br />
£18, Figleaves<br />
(figleaves.com)<br />
Contrasting vertical<br />
stripes will make<br />
your hips appear<br />
narrower.<br />
Bikini top, £14.99,<br />
and briefs, £12.99,<br />
New Look<br />
(newlook.com)<br />
MEDIUM SKIN<br />
A double band<br />
gives extra<br />
support.<br />
Bikini top, £30,<br />
and briefs,<br />
£18, Figleaves<br />
(figleaves.com)<br />
One shoulder styles<br />
help add roundness<br />
to your shape.<br />
Swimsuit, £10,<br />
Primark<br />
(primark.co.uk)<br />
A daring neckline<br />
will draw attention<br />
to your thinner<br />
top half. Swimsuit,<br />
£8, Primark<br />
(primark.co.uk)<br />
OLIVE SKIN<br />
Wide straps help<br />
keep shoulders<br />
comfortable.<br />
Tankini top, £47,<br />
and briefs, £15,<br />
Viva Voluptuous<br />
(vivavoluptuous.<br />
com)<br />
High-waisted<br />
briefs and cut-outs<br />
accentuate your<br />
curves.<br />
Bikini top, £18,<br />
and briefs, £14,<br />
River Island<br />
(riverisland.com)<br />
The dark panels<br />
and trim will<br />
take inches<br />
off your silhouette.<br />
Bikini, £13,<br />
George at Asda<br />
(direct.asda.com)<br />
DARK SKIN<br />
The underwired<br />
bra and soft cups<br />
provide comfort<br />
and support. Bikini,<br />
£42, Naturana<br />
(naturana.co.uk)<br />
Padding on<br />
top gives your<br />
bust a boost.<br />
Bikini, £22.99,<br />
Swimwear 365<br />
(swimwear365.<br />
co.uk)<br />
A skirted bottom can<br />
give you confidence<br />
to hit the beach.<br />
Swimdress, £44.99,<br />
Swimdress Boutique<br />
(swimdressboutique.<br />
com)<br />
96 \ <strong>Weight</strong> <strong>Watchers</strong> Magazine
FASHION SWIMWEAR<br />
HOURGLASS<br />
SUNNY ATTITUDE!<br />
Finding the perfect bikini is only half the battle.<br />
You also need the right mindset. Our psychologist<br />
Deborah Smith shares her body-confidence tips<br />
1<br />
Under<br />
cover<br />
Complete your look<br />
with a cool cover-up<br />
for maximum<br />
pool-side style<br />
The horizontal<br />
stripes will<br />
complement your<br />
balanced frame.<br />
Swimsuit, £48,<br />
Figleaves<br />
(figleaves.com)<br />
LOVE WHO YOU ARE… Before you head off on holiday, write a list of all<br />
your good qualities (don’t leave anything out!). Ask friends or<br />
family for help if you need it. Look at the list whenever you want<br />
a confidence boost, and pack it in your suitcase, too!<br />
2<br />
LET GO OF OTHER PEOPLE’S EXPECTATIONS… We’re surrounded by images<br />
of ‘perfect’ bodies, holidays and relationships; and it’s difficult not<br />
to be affected by them. Make the decision to let go of what other<br />
people expect of you this summer, and just enjoy yourself.<br />
£16, Matalan<br />
(matalan.co.uk)<br />
Retro high-waisted<br />
briefs will accentuate<br />
you curves. Highwaisted<br />
bikini,<br />
£24.99, Bon Prix<br />
(bonprix.co.uk)<br />
3<br />
SMILE… Instead of waiting for something to trigger a smile,<br />
plaster one on anyway – no matter how you feel. Smiling<br />
helps to decrease stress levels and makes you feel happier.<br />
But you need to smile with your whole face for it to work!<br />
4<br />
‘CATCH’ SOME CONFIDENCE… Have you noticed that when you spend<br />
time with certain people you feel more positive, whereas others<br />
leave you feeling drained? Other people’s outlooks can rub off on<br />
us, so surround yourself with confident people this summer.<br />
£32, Cotton Edits<br />
(cottontraders.com)<br />
£19.99, TK Maxx<br />
(tkmaxx.com)<br />
Ruching helps<br />
define and show<br />
off your assets.<br />
Swimsuit,<br />
£76, Seaspray<br />
(seasprayswimwear.<br />
com)<br />
The clever panelling<br />
cinches at the waist,<br />
showing off your<br />
curvy figure.<br />
Swimsuit,<br />
£76, Seaspray<br />
(seasprayswimwear.<br />
com)<br />
my bikini bodyconfidence<br />
tips<br />
MEET HELEN<br />
Our cover star’s never<br />
felt so good in a bikini.<br />
Read Helen’s story on P.18<br />
● Most shops now have<br />
cup-sized bikini tops, which<br />
are perfect for ensuring<br />
a correct, supportive fit.<br />
● Mix ’n’ match swimwear<br />
is great for finding the right<br />
shape for you. Especially if,<br />
like me, you’re bigger on<br />
the bottom than top.<br />
● Remember, everyone<br />
else is worrying about how<br />
they look, not looking at<br />
you. So relax and enjoy<br />
the sunshine!<br />
£10, Primark<br />
(primark.co.uk)<br />
£22, M&Co<br />
(mandco.com)<br />
Photography: Ian Harrison, Shutterstock<br />
<strong>Weight</strong> <strong>Watchers</strong> Magazine / 97
HOW TO DO<br />
3<br />
4<br />
5<br />
6<br />
SUMMER-READY<br />
BEAUTY BUYS<br />
for £25 or less<br />
2<br />
1<br />
Shopping for new beauty kit is loads of fun,<br />
but can easily burn up your summer holiday<br />
fund. These hard-working products will<br />
keep you looking gorgeous on sunny days<br />
and balmy nights, without blowing the budget<br />
COMPILED BY: SARAH NITTINGER<br />
98 \ <strong>Weight</strong> <strong>Watchers</strong> Magazine
SUMMER-READY BEAUTY BUYS<br />
8<br />
7<br />
9<br />
SKINCARE<br />
Top products to prep, polish and<br />
protect your face and body…<br />
12<br />
11<br />
10<br />
Even Brighter Spot<br />
1<br />
Corrector, £14.50, Eucerin<br />
Target uneven skin tone and pigmentation<br />
with this clinically developed serum.<br />
City Block Sheer 25 SPF, £18,<br />
2<br />
Clinique Light, colourless sun cream<br />
that can double as a primer under make-up.<br />
Rosa Centifolia Hot Cloth<br />
3<br />
Cleanser, £16, Ren Skincare<br />
This exfoliating cleanser comes with a bonus<br />
towel and will leave skin soft and refreshed.<br />
Retexturizing Mask with<br />
4<br />
Rose Clay, £24, Origins<br />
The clay, herbs and oils in this mask work to<br />
remove impurities and refine pores.<br />
Moisture Rich Face Cream,<br />
5<br />
£24, balance me Hydrates and<br />
plumps skin to soften the look of fine lines.<br />
The Face Anti-Aging<br />
6<br />
Self-Tanning Lotion with<br />
Matrixyl-3000®, £22, Fake Bake<br />
Developed for delicate facial skin, this tanner<br />
also boasts anti-aging properties.<br />
Sparkle Skin Exfoliator, £20,<br />
7<br />
Clinique Massage into damp skin<br />
then rinse, for silky limbs with subtle sparkle.<br />
Silk Hydration Lotion SPF<br />
8<br />
30, £14.99, Hawaiian Tropic<br />
Nourish your skin while protecting it from<br />
the sun with this clever two-in-one lotion.<br />
Gradual Tan In Shower<br />
9<br />
Lotion, £14.50, St Tropez<br />
Apply this foolproof formula as you shower,<br />
and build up to your desired depth of colour.<br />
Once A Day Sun Protection<br />
10<br />
SPF 30, £24.49, Riemann<br />
P20 A quick-drying spray offering 10 hours<br />
of UVA and UVB protection, even in water!<br />
11<br />
Firming Butter, £5, Palmer’s<br />
Cocoa Butter Formula It firms<br />
and nourishes skin, and smells heavenly.<br />
Lip Care Sun Protect SPF 30,<br />
12<br />
£4, Nivea Enriched with vitamin E,<br />
the balm also shields lips from harmful rays.<br />
<strong>Weight</strong> <strong>Watchers</strong> Magazine / 99
The Big Heart Bike Ride<br />
to raise funds to fight heart disease<br />
Costa Rica<br />
23 November – 2 December 2018<br />
Join the next Big Heart Bike Ride in Costa Rica to<br />
raise funds for the heart charity of your choice<br />
For more information and to register online:<br />
www.actionforcharity.co.uk<br />
01590 646410 | events@dreamchallenges.co.uk<br />
@DreamChallenges<br />
@DreamChallenges<br />
#BigHeartBikeRide<br />
@ActionForCharity
HOW TO DO<br />
13<br />
14<br />
15<br />
16<br />
LOVE YOUR LEGS<br />
Add these to your beauty<br />
armoury for smooth legs<br />
and sandal-ready feet<br />
Photography: Pixeleyes<br />
17<br />
18<br />
Superfood Repair Oil, £15,<br />
13<br />
Nails Inc Treat damaged nails and<br />
cuticles with this nourishing oil before polish.<br />
Venus Embrace Sensitive<br />
14<br />
Disposable Razor, £7.99<br />
(pack of 3), Gillette Try using these<br />
aloe-infused razors if you have sensitive skin.<br />
15<br />
Foot Buffer, £9, Soap & Glory<br />
Brush away rough skin from heels<br />
and toes with the coarse side of this<br />
cleverly-shaped tool, then buff to perfection.<br />
Perfect Heels Rescue Balm,<br />
16<br />
£16, This Works Massage this<br />
hydrating heel cream into rough skin after<br />
a bath, to restore your feet to silky softness.<br />
The Cool Fix (Ingrown<br />
17<br />
Hair Treatment), £25,<br />
Shaveworks This cooling gel soothes<br />
irritation following shaving or waxing,<br />
and also slows down hair regrowth.<br />
Strengthening Nail Colour,<br />
18<br />
£8.50, Liz Earle Look great in<br />
sandals with a chip-resistant paint job that<br />
strengthens and protects nails all day long.<br />
<strong>Weight</strong> <strong>Watchers</strong> Magazine / 101
HOW TO DO<br />
CAREFREE HAIR<br />
Strengthen and protect your<br />
hair so it’s well prepared for the<br />
stresses of sun and salt water<br />
19<br />
Stockists: balance me (balanceme.co.uk), Bleach London (boots.com), Clinique (clinique.co.uk), Eucerin (widely available), Fake Bake (fakebake.co.uk), Gillette (widely available), Hawaiian Tropic (boots.com), Liz Earle (uk.lizearle.com),<br />
L’Occitane (uk.loccitane.com), Nails Inc. (nailsinc.com), Nivea (widely available), OGX (widely available), Origins (origins.co.uk), Palmer’s Cocoa Butter (widely available), Philip Kingsley (philipkingsley.co.uk), Ren Skincare (renskincare.com),<br />
Riemann P20 (P20.co.uk), Shaveworks (spacenk.com), Soap & Glory (boots.com), St Tropez (sttropeztan.co.uk), Tangle Teezer (tangleteezer.com), This Works (thisworks.com), Vita Coco (widely available)<br />
Reincarnation Mask, £6,<br />
19<br />
Bleach London Coloured hair?<br />
Sunflower oil and wheat proteins in this mask<br />
hydrate and strengthen colour-treated locks.<br />
Renewing + Argan Oil of<br />
20<br />
Morocco Conditioner, £6.99,<br />
OGX Get gorgeous shine and manageability<br />
with this argan oil-infused conditioner.<br />
21<br />
Sun Shield, £22, Philip<br />
Kingsley Hair feels the burn,<br />
too. Prevent sun damage – plus colour<br />
fade, chlorine damage and frizz – with<br />
this easy-to-apply lightweight spray.<br />
Aqua Splash, £11, Tangle<br />
22<br />
Teezer Get the most out of your<br />
deep-conditioning routine with this brush,<br />
which detangles as it distributes product.<br />
Soothing Scalp Oil, £22,<br />
23<br />
L’Occitane Sensitive, dry scalp?<br />
Massage this non-greasy oil in at the roots<br />
before you shampoo – it’ll relieve dryness<br />
and prevent breakage, so hair looks its best.<br />
Coconut Oil, £4.99, Vita<br />
24<br />
Coco Great for moisturising skin,<br />
coconut oil can also be used as a leave-in<br />
conditioner on split ends.<br />
22<br />
21<br />
23<br />
20<br />
24<br />
<strong>Weight</strong> <strong>Watchers</strong> Magazine / 103
HOW TO DO<br />
SUMMERTIME<br />
or FITNESS<br />
ree!<br />
No time to exercise?<br />
Try my 10-minute<br />
at-home workout<br />
While summer means lovely long holidays, it can<br />
also mean a lack of daily routine, and less spare cash<br />
to pay for the gym. All of which can add up to a<br />
great excuse not to keep up your fitness regime. Not<br />
so fast! Our fitness expert Jennie Gadsby has got<br />
you sorted with a free workout you can do anywhere<br />
WORDS JENNIE GADSBY<br />
YOUR 10-MINUTE<br />
FULL-BODY WORKOUT<br />
If you already exercise regularly<br />
but are looking to up the intensity<br />
or need a speedier workout, try<br />
this quick but effective routine.<br />
You’ll work to your full power for<br />
short intervals, with brief periods<br />
of rest in between. Regular<br />
training can help to improve heart<br />
health, increase strength and<br />
improve endurance. Complete the<br />
workout as often as you feel able,<br />
just make sure to listen carefully<br />
to your body and take rest days.<br />
HERE’S HOW…<br />
1 Use a stopwatch to keep<br />
track of your intervals.<br />
2 Work for 20 seconds at<br />
full power (do as many reps<br />
as you can, while maintaining<br />
a good technique) then rest<br />
for 10 seconds. Complete five<br />
rounds of each exercise.<br />
Let's get started<br />
ILLUSTRATIONS MICHELLE HIRD<br />
Only have 10 minutes to spare? Our full-body home workout is for<br />
you. Rev yourself up with some fast-paced music and give it a go<br />
3 Work as hard as you can but if<br />
something feels wrong or hurts,<br />
stop exercising straight away.<br />
4 Rest for up to 60 seconds<br />
between exercises if you need<br />
to – this will make your workout<br />
13 minutes. Otherwise complete<br />
them one after the other.<br />
COMPLETELY NEW TO EXERCISE?<br />
Try these alternative workout tips:<br />
1 Complete 20 reps of each<br />
exercise at a low intensity. See<br />
how many rounds you can do in<br />
10 minutes. If you’re an absolute<br />
beginner, aim for 1-2 rounds and<br />
add a third round as you get fitter.<br />
2 Challenge yourself to work<br />
hard but make sure you maintain<br />
a good technique throughout<br />
your workout.<br />
3 Rest as much as you need to.<br />
4 Aim to do the workout at least<br />
three times a week, making sure<br />
you have rest days in between.<br />
104 \ <strong>Weight</strong> <strong>Watchers</strong> Magazine
SUMMERTIME FITNESS FOR FREE<br />
FIRST, WARM UP<br />
This is important to reduce<br />
risk of injury. Gradually elevate<br />
your heart rate by walking or<br />
jogging on the spot, until your<br />
muscles feel warm. Then stretch<br />
in different directions – over<br />
your head, out to the sides<br />
and down to the floor.<br />
STEP 1<br />
Jumping jacks<br />
AREAS WORKED shoulders, core, bottom, hips, calves<br />
Stand with your feet together and your arms at your side. Jump<br />
both feet out so that they are hip-width distance apart, and raise<br />
your arms up over your head at the same time. Jump your feet back<br />
together, and lower your arms back to your sides to return to the<br />
start position. Repeat as many times as you can in 20 seconds.<br />
As you get fitter, you’ll be able to do more.<br />
Reverse lunge<br />
STEP 2<br />
AREAS WORKED bottom, thighs, calves<br />
Stand with your hands on your hips and take a large step back with<br />
your right foot. As you do this, keep your left foot flat on the floor and<br />
bend both your knees to lower your hips. Remember to keep your<br />
body tall and your back straight. Aim to get your left thigh parallel<br />
to the floor and your left knee bent at 90 degrees, directly over your<br />
foot. Step back to the start position and repeat with the other leg.<br />
LASTLY,<br />
COOL DOWN<br />
Cooling down after your<br />
workout will reduce the risk of<br />
aches and pains. Walk briskly on<br />
the spot for 1-2 minutes, gradually<br />
slowing down, then stretch all<br />
muscles used, holding each<br />
stretch for 20 seconds. For<br />
more tips, see P.110<br />
Scissor legs<br />
AREAS WORKED tummy, hips<br />
Lie on your back with your arms flat against the floor at your sides.<br />
Start with both feet raised slightly off the ground and legs slightly<br />
bent. Create a scissor movement with your legs by lowering and<br />
raising them, one at a time, trying hard not to let your feet rest<br />
on the floor. The closer your feet get to the floor, while remaining<br />
elevated, the harder this exercise will be.<br />
STEP 3 STEP 4<br />
Plank knee to elbow<br />
AREAS WORKED shoulders, arms, waist, tummy, hips<br />
Start in a push-up position with your hands directly under your<br />
shoulders. Keep your arms straight and your tummy pulled in.<br />
Bend your right leg up and outwards and move your knee towards<br />
your right elbow (keeping your left leg straight to hold your body<br />
up), as if you’re trying to touch your elbow with your knee. Return<br />
to the start position and repeat on the other side.<br />
<strong>Weight</strong> <strong>Watchers</strong> Magazine / 105
HOW TO DO<br />
5 more free<br />
fitness ideas<br />
to try yourself<br />
1 WALK SOMEONE<br />
ELSE’S DOG<br />
Help out those unable to walk<br />
my<br />
summer<br />
fitness<br />
toolkit<br />
their own dog by volunteering<br />
with The Cinnamon Trust<br />
(www.cinnamon.org.uk).<br />
2 PLAY A GAME<br />
OF TENNIS<br />
Find listings of free courts<br />
plus coach-led sessions at<br />
community sport charity Tennis<br />
for Free (tennisforfree.com).<br />
3 JOIN THE GOOD GYM<br />
Get fit while helping your<br />
community by going on a group<br />
run that stops along the way to<br />
MEET PHIL<br />
Joining <strong>Weight</strong><br />
<strong>Watchers</strong> led Phil<br />
to find love. Read<br />
his inspiring<br />
story on P.32<br />
complete community tasks<br />
such as gardening. Or, sign<br />
up for a solo run ending in a<br />
visit to an isolated person<br />
(goodgym.org).<br />
4 REGISTER<br />
WITH PARKRUN<br />
Take part in free, organised<br />
5k runs in your local park. They<br />
take place nationwide at 9am<br />
on Saturdays (parkrun.org.uk).<br />
5 LOG ON<br />
AND WORK OUT<br />
If you’re a member, don’t<br />
forget you can access a variety<br />
of fun home-workout videos<br />
and training plans on the<br />
<strong>Weight</strong> <strong>Watchers</strong> Fitness Hub<br />
(weightwatchers.com/uk).<br />
Download<br />
motivation<br />
Put some free<br />
fitness apps on your<br />
smartphone, pronto.<br />
Whether you need<br />
workout ideas, a place<br />
to record progress, or<br />
advice on technique,<br />
there’s an app for you.<br />
Make sure you turn<br />
on app notifications<br />
for an extra push<br />
to move more.<br />
NIKE+ TRAINING CLUB<br />
Mix up your workouts with<br />
one of the 100+ exercise<br />
routines available. Visual<br />
guides will help you to<br />
improve technique and<br />
check you are doing the<br />
exercises correctly.<br />
Free, iOS or Android<br />
SWORKIT<br />
Short for ‘simply work it’,<br />
Sworkit enables you to fully<br />
customise your workout<br />
to suit your ability, schedule<br />
and goals. Video instructions<br />
show you how to complete<br />
each move correctly.<br />
Free, iOS or Android<br />
STRAVA<br />
This GPS cycling and running<br />
app tracks your distance,<br />
time and speed. All your<br />
workouts are logged, so<br />
you can see how you’re<br />
progressing and analyse<br />
your runs and rides.<br />
Free, iOS or Android<br />
● Summer is<br />
a great time to<br />
get outside to<br />
exercise, rather<br />
than being stuck<br />
inside a gym.<br />
Whether walking<br />
along the coast,<br />
cycling around<br />
a park, or trying<br />
out a new water<br />
sport, there are<br />
plenty of summer<br />
fitness activities<br />
to try. I find that<br />
being outside<br />
in the sunshine,<br />
combined with<br />
feel-good<br />
exercise<br />
endorphins,<br />
puts me in a<br />
great mood.<br />
● Don’t let<br />
fitness slip when<br />
you’re on holiday.<br />
I try to keep<br />
active by taking<br />
the stairs rather<br />
than the lift, and<br />
hiring a bike to<br />
go sightseeing.<br />
These little<br />
holiday habits<br />
will keep your<br />
FitPoints up.<br />
Photography: Getty Images, Tom Watkins<br />
Consult your doctor before trying a new exercise regime.<br />
106 \ <strong>Weight</strong> <strong>Watchers</strong> Magazine
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POST TO: Cotton Traders, Cotton Hub, Merlin Court, Atlantic Street, Altrincham, Cheshire WA14 5NL<br />
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at point of order. We aim to deliver within 3 working days from dispatch, stock subject to availability. We comply with Consumer<br />
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1998. Tick if you do not wish to receive information from other companies. For full T&C’s visit cottontraders.com. *Last 3 digits<br />
on back of card. This is mandatory to process your order.
HOW TO DO<br />
experts<br />
experts<br />
ASK OUR<br />
Our regular panel of experts has all the answers when<br />
experts<br />
has all the answers when<br />
it comes to health, fitness, and living life to the full<br />
WELLBEING NUTRITION FITNESS HEALTH<br />
Deborah Smith is a<br />
positive psychologist<br />
specialising in the<br />
science of happiness<br />
and mindfulness.<br />
She has more than<br />
25 years’ experience<br />
as a psychotherapist<br />
and is here to help,<br />
so email her at<br />
weightwatchers<br />
@seven.co.uk<br />
It’s important to try to see the bigger<br />
picture. Your preoccupation is causing<br />
you to focus solely on the number on<br />
the scales, so you’re likely forgetting<br />
about all the other positive things that<br />
go hand in hand with weight loss, such as<br />
improving your wellbeing or fitness level.<br />
It’s crucial to ensure that you are taking<br />
care of every aspect of your wellbeing,<br />
including what you’re eating and drinking. To<br />
redress this balance, try listing all your non-scale<br />
victories. For example, are you feeling happier,<br />
more confident, or more energetic? Do this<br />
every day, or every week, so you can start to<br />
move your thoughts away from the scales.<br />
T R Y I T<br />
THIS<br />
MONTH<br />
A FRESH<br />
SUMMERY SCENT<br />
Roll the Vital<br />
Energy Aroma Roller<br />
(£29, Ila) over your<br />
pulse points and enjoy<br />
a hit of energising<br />
fragrance containing<br />
rose, lemongrass,<br />
and geranium oil.<br />
I’m going on summer<br />
holiday soon and<br />
keep stepping on the<br />
scales and obsessing<br />
about the number<br />
I see. How can I keep on<br />
track without getting fixated<br />
on my weight? Fiona Wright, Deal<br />
Try to stick to weighing yourself only<br />
once a week to break the obsession.<br />
Each time you feel like hitting the scales<br />
outside your weekly meeting or weigh<br />
day, try a simple wellbeing exercise<br />
instead. For example, do something<br />
creative, get outside for some gardening,<br />
or start a positive-thinking Pinterest board,<br />
which can help to keep you feeling inspired.<br />
If you don’t have time for any of these,<br />
then simply take a minute to think about<br />
what you’re grateful for at the moment: what<br />
are the things that make you smile? Some<br />
of the best ways to help break a bad habit<br />
are to create new positive ones instead.<br />
'Confidence is the<br />
sexiest thing<br />
a woman can have...<br />
… It’s much sexier than any body part.’ So says<br />
American model and Paralympian Aimee Mullins.<br />
Aimee had both lower legs amputated as a<br />
baby, due to a medical condition, and set world<br />
records in 100m, 200m and long jump in 1996.<br />
TALKING<br />
POINT<br />
HOW TO<br />
STAY ON TOP<br />
OF YOUR<br />
THOUGHTS<br />
1<br />
TAKE A STEP<br />
BACK<br />
It’s easy to feel<br />
consumed by negative<br />
or anxious thoughts,<br />
but the first thing to<br />
do is to recognise that,<br />
then take a step back<br />
from the thoughts and<br />
give yourself some<br />
breathing space.<br />
2<br />
SORT THE WHEAT<br />
FROM THE CHAFF<br />
Next, become a neutral<br />
observer and label your<br />
thoughts as they occur<br />
– for example, decide<br />
if they are useful,<br />
or not useful.<br />
3<br />
LEARN TO LET GO<br />
Finally, start to dismiss<br />
negative thoughts. This<br />
should help give you a<br />
sense of freedom, and<br />
help you move onto<br />
more positive things.<br />
108 \ <strong>Weight</strong> <strong>Watchers</strong> Magazine
ASK OUR EXPERTS<br />
WELLBEING NUTRITION FITNESS HEALTH<br />
Zoe Griffiths<br />
is head of public<br />
health at <strong>Weight</strong><br />
<strong>Watchers</strong> and has<br />
all the answers<br />
when it comes to<br />
eating well. If you<br />
have a question<br />
about food, get in<br />
touch. Email her at<br />
weightwatchers<br />
@seven.co.uk<br />
TALKING<br />
POINT<br />
I’d like to lose weight,<br />
but am concerned<br />
that I won’t get<br />
enough calcium in<br />
my diet if I switch<br />
to low-fat dairy products.<br />
What do you think?<br />
Jill Moss, Scunthorpe 1<br />
THREE<br />
EASY – AND<br />
YUMMY<br />
– SUMMER<br />
FOOD IDEAS<br />
Calcium is essential for<br />
maintaining strong bones<br />
and teeth, so it’s important we<br />
meet the recommended intake.<br />
An adult requires 700mg per<br />
day, but some people, such as women<br />
past the menopause, have greater<br />
needs. You can reach your minimum<br />
calcium requirements even if you switch<br />
to low-fat dairy products.<br />
A healthy, balanced diet will<br />
incorporate plenty of calcium-rich foods<br />
and drinks from dairy and non-dairy<br />
sources. For example, you could start<br />
your day with a calcium-fortified cereal,<br />
plus milk (a 200ml serving of skimmed<br />
milk provides 240mg of calcium).<br />
For lunch, try an open sandwich<br />
– bread flour (with the exception of<br />
wholemeal) is fortified with calcium<br />
T R Y I T<br />
THIS<br />
MONTH<br />
GORGEOUS GRILLING<br />
The compact Lotus Grill BBQ (£145,<br />
Cuckooland), uses 90 per cent less<br />
charcoal than standard grills. It’s<br />
super-fast, too: you can start cooking<br />
food just 3-4 minutes after lighting.<br />
by <strong>UK</strong> law. Sprinkle<br />
over calcium-rich<br />
cheese, such as<br />
reduced-fat Cheddar, at<br />
2 SmartPoints per 30g<br />
serving. Then, for dinner, make<br />
a summer salad with oil-rich fish,<br />
such as tinned salmon (include the<br />
bones), or a stir-fry with tofu, pak choi,<br />
purple sprouting broccoli and sesame<br />
seeds, which all provide calcium. Low-fat<br />
yogurts are a good snack option as they<br />
have the same, sometimes even more,<br />
calcium as full-fat versions.<br />
Vitamin D boosts calcium absorption,<br />
so expose your skin to 10-15 minutes<br />
(depending on skin colour) of summer<br />
sunlight two to three times a week –<br />
vitamin D supplements are an option<br />
if you avoid the sun.<br />
'Chill<br />
while you're<br />
grilling'<br />
Barbecuing for friends this summer?<br />
Add extra flavour to meat, seafood or tofu<br />
with a marinade (see our tasty recipes on P.52)<br />
and use the chilling time as a chance to<br />
sit back, and relax.<br />
DIY FRUITY<br />
YOGURT TUBS<br />
Put a layer of frozen<br />
fruit, such as berries<br />
or chopped mango, in<br />
a small container and<br />
top with 0% fat natural<br />
Greek yogurt. As the<br />
fruit thaws, the juices<br />
will be released into the<br />
yogurt, creating a tasty<br />
No Count snack.<br />
2<br />
GRILLED<br />
VEGGIE ROLLS<br />
For a clever twist on a<br />
tortilla wrap, cook thin<br />
slices of aubergine or<br />
courgette on the grill.<br />
Lay the grilled veg on<br />
a flat surface, top with<br />
a mix of grains and<br />
chopped herbs, then<br />
roll to enclose. Try<br />
quinoa as a filling, for a<br />
hit of protein and fibre.<br />
3<br />
ICED-TEA CUBES<br />
Add some oomph<br />
to drinking water<br />
by packing it with<br />
flavoured ice cubes.<br />
Brew some green or<br />
mint tea, allow to cool,<br />
then add some small<br />
fruit pieces or mint<br />
leaves before freezing.<br />
<strong>Weight</strong> <strong>Watchers</strong> Magazine / 109
HOW TO DO<br />
WELLBEING NUTRITION FITNESS HEALTH<br />
Jennie Gadsby<br />
is a personal trainer<br />
who specialises<br />
in weight loss and<br />
supporting people<br />
who are new to<br />
exercise. Jennie<br />
is a Gold Member<br />
and a Coach<br />
too! Email her at<br />
weightwatchers<br />
@seven.co.uk<br />
The health advantages are the<br />
same – exercise helps to keep<br />
your heart strong, control blood<br />
pressure, maintain strength and<br />
mobility, and reduce your risk<br />
of stroke, diabetes and certain cancers.<br />
Working at a higher intensity is just more<br />
time efficient. However, it comes with<br />
a greater risk of injury, such as sprains,<br />
fractures or cardiac issues, and beginners<br />
should take particular care (check out<br />
my tips and workouts on P.104).<br />
The NHS recently updated its exercise<br />
guidelines and, while it still recommends<br />
we do at least 150 minutes of moderate<br />
activity (such as cycling or walking) each<br />
week, plus two sessions of strength<br />
exercises, it’s now added a second option<br />
of 75 minutes of ‘vigorous’ exercise<br />
(such as running or a game of tennis),<br />
T R Y I T<br />
THIS<br />
MONTH<br />
I’m determined to<br />
get fit this summer.<br />
Which is better<br />
for my health: more<br />
frequent sessions of<br />
moderate activity or a few<br />
bouts of intense exercise?<br />
John Clitheroe, Nottingham<br />
TIME IT PERFECTLY<br />
The Gymboss Interval Timer<br />
and Stopwatch (£17.99*, Amazon)<br />
is fab for keeping track of your<br />
interval workouts, wherever you<br />
are, and allows you to set one<br />
or two intervals in sequence.<br />
plus strength exercises twice<br />
a week. You could, of course,<br />
do a mixture of both.<br />
How often and how intensely<br />
you should exercise depends on<br />
your fitness goals and the type of<br />
exercise you enjoy. Bear in mind that<br />
any activity could be moderate or<br />
intense, depending on your level<br />
of fitness and how hard you work.<br />
You might find that by fitting in 30<br />
minutes of moderate activity at least five<br />
days a week, exercise will become part<br />
of your lifestyle. If, like me, you enjoy<br />
pushing yourself and want to challenge<br />
your body, then you might like to step<br />
up the intensity. I love the buzz I get<br />
from a tough workout, seeing my body<br />
become stronger and achieving things<br />
I never thought it could.<br />
'Don't just set a<br />
goal, make<br />
a plan'<br />
Having a target is great, but you’ll also need a<br />
strategy to help you get there. Try making exercise<br />
a habit and then set mini, achievable fitness<br />
milestones that you can work towards.<br />
TALKING<br />
POINT<br />
WHY YOU<br />
SHOULD<br />
COOL DOWN<br />
AFTER A<br />
WORKOUT<br />
1<br />
TO AVOID SHOCK<br />
TO THE BODY<br />
You should gradually<br />
reduce your pace at<br />
the end of a session<br />
(rather than going from<br />
full speed to a stop)<br />
to prevent sudden<br />
changes in blood<br />
pressure, or drops in<br />
heart rate, which can<br />
make you feel dizzy.<br />
2<br />
TO MINIMISE<br />
ACHES AND PAINS<br />
It’s important to stretch<br />
out all the muscles<br />
you have used while<br />
exercising, to reduce<br />
the risk of them feeling<br />
tight or sore the<br />
following day.<br />
3<br />
TO STEER CLEAR<br />
OF INJURIES<br />
It’s also a good idea to<br />
spend time easing out<br />
any knots and tension<br />
in your muscles. You<br />
could do this using a<br />
foam roller or massage<br />
ball after cooling down<br />
(doing this regularly<br />
could help reduce the<br />
risk of injuries).<br />
Consult your doctor before trying a new exercise regime. Find more advice from Jennie at: setufree.co.uk Find more advice from Deborah at: growyourownhappiness.com<br />
*Prices are correct at time of going to print and apply to purchases from amazon.co.uk<br />
110 \ <strong>Weight</strong> <strong>Watchers</strong> Magazine
ASK OUR EXPERTS<br />
Photography: Matthew Stylianou, Tom Watkins, Will Whipple. Hair and makeup: Bryony Blake, Susana Mota, Ami Penfold. Styling: Sharon Agricole, Trudie Le Marie at LHA Represents<br />
Stockists: Gymboss at Amazon (amazon.co.uk), Ila (ila-spa.com), Lotus Grill (cuckooland.com), This Works (thisworks.com)<br />
WELLBEING NUTRITION FITNESS HEALTH<br />
Dr Naomi Potter<br />
is a GP in an NHS<br />
practice. She is also<br />
a busy mum of five<br />
and runs her own<br />
business from home.<br />
Dr Potter is here to<br />
answer any health<br />
concerns you may<br />
have. Email her at<br />
weightwatchers<br />
@seven.co.uk<br />
Eczema can occur when the<br />
immune system reacts to an<br />
irritant in products like soap,<br />
washing powder and shampoo.<br />
Food can also be a trigger if our<br />
antibodies mistakenly target protein, for<br />
example in egg, peanuts or milk, and<br />
attack it as it would do invading bacteria.<br />
Try to work out if there’s something<br />
you do differently in summer that might<br />
explain why you’re more affected at this<br />
time of year. Keep a diary of when you<br />
get a flare-up and record the foods and<br />
drinks you consumed in the hours before<br />
you noticed it, and make a note of<br />
anything that you have changed<br />
recently, such as switching to a new<br />
brand of washing powder or trying a<br />
new soap or moisturiser for the first time.<br />
If you’re still puzzled by the cause,<br />
I have sensitive skin, and<br />
am prone to eczema<br />
and rashes, which can<br />
be difficult, especially<br />
during the summer.<br />
Is there anything I can do –<br />
or avoid – that might help?<br />
Lorraine Taylor, Warrington<br />
and it’s very troublesome, your GP<br />
can arrange for you to have a blood<br />
test to check for allergy to pollen,<br />
animal hair, peanuts, egg, milk and<br />
other potential allergens. The NHS<br />
also offers skin-prick testing, which<br />
involves observing the reaction to<br />
various proteins when introduced<br />
to the skin of the arm.<br />
If you have sun-sensitive skin,<br />
protect it using an appropriate<br />
hypoallergenic sunscreen<br />
(particularly for rosacea, as this<br />
condition can often worsen in<br />
the sun). It’s worth noting that,<br />
while the sun can improve some<br />
skin conditions, such as eczema,<br />
it can also aggravate skin,<br />
especially if you suffer<br />
from prickly heat.<br />
T R Y I T<br />
THIS<br />
MONTH<br />
FRESH FACED<br />
Looking for an<br />
SPF 45 lotion that<br />
combats sun<br />
damage, pollution<br />
and dehydration?<br />
Try In Transit<br />
Skin Defence,<br />
(£32, This Works).<br />
The non-greasy<br />
formula contains<br />
hyaluronic acid<br />
for hydration, plus<br />
moisturising<br />
vitamin E.<br />
'Be good<br />
to your<br />
ees'<br />
Protect your peepers from the sun – buy<br />
sunglasses that block 100 per cent of both<br />
UVA and UVB rays. They will also help prevent<br />
cataracts, and wrinkles caused by squinting.<br />
TALKING<br />
POINT<br />
HOW TO<br />
MANAGE<br />
OILY SKIN<br />
THIS<br />
SUMMER<br />
1<br />
KEEP IT CLEAN<br />
Oily skin tends to be<br />
due to genetics or<br />
hormones, but hot<br />
weather and sweating<br />
can make it feel worse.<br />
Use a gentle cleanser,<br />
as harsh soaps can<br />
trigger the skin to<br />
increase oil production.<br />
2<br />
PICK THE RIGHT<br />
MOISTURISER<br />
Choose an oil-free<br />
formula and try varying<br />
the amount you apply,<br />
depending on whether<br />
areas of your face<br />
feel oily or dry.<br />
3<br />
USE SUNSCREEN<br />
Find a light, non-greasy<br />
sunscreen and don’t<br />
skimp on it! If a cream<br />
doesn’t appeal, try<br />
using a gel or powder<br />
formula instead.<br />
Sunscreen is essential<br />
during summer, to<br />
protect your skin from<br />
UVA and UVB rays,<br />
as well as premature<br />
ageing, and you should<br />
reapply it every two<br />
hours when you’re<br />
outdoors.<br />
<strong>Weight</strong> <strong>Watchers</strong> Magazine / 111
HOW TO DO<br />
WORTH<br />
£1650!<br />
Win<br />
A GET-FIT BREAK<br />
It’s not too late to tone up for summer! Kickstart your<br />
feel good for summer campaign by entering our prize<br />
draw to win a week-long fitness retreat<br />
eed motivation to get active? A boot<br />
camp retreat in the great outdoors<br />
will get you moving! Whether<br />
you’re looking to lose weight,<br />
improve strength, or break<br />
unhealthy habits, following<br />
a military-style fitness programme will<br />
make you feel both healthier and happier.<br />
We’re giving one lucky reader the chance<br />
to experience a week-long retreat at No1<br />
Boot Camp Norfolk, worth £1650!<br />
Located just moments from the beach,<br />
No1 Boot Camp is based in a traditional<br />
country house with simple, cosy bedrooms<br />
and a tranquil cottage garden. It’s the perfect<br />
place to escape the daily grind and focus<br />
on achieving your get-healthy goals.<br />
WHAT’S INCLUDED?<br />
You’ll take part in a full-on schedule of<br />
fun and varied activities, from obstacle<br />
courses on sand, to spin and HIIT classes,<br />
circuits, swimming and scenic hikes. Trained<br />
instructors will tailor the programme to suit<br />
your fitness level, and cheer you on every step<br />
of the way. You’ll also enjoy three delicious,<br />
nutritionally balanced meals each day,<br />
prepared by the camp’s talented chef, and<br />
stay in a deluxe single-occupancy double<br />
room with en suite. Enter now for the<br />
chance to win this amazing get-fit break.<br />
For more details on fitness boot camps<br />
and breaks, visit no1bootcamp.com<br />
2 WAYS TO ENTER...<br />
FILL IN YOUR DETAILS AT:<br />
weightwatchersmagazine.co.uk<br />
TEXT :<br />
WWM2, followed by a space,<br />
then your name and address,<br />
to 85100. You will receive a text<br />
back confirming your entry into<br />
this prize draw.<br />
Text entries cost £1 plus standard<br />
operator rates. The closing date for receipt<br />
of entries is 23.59 on 31 <strong>July</strong> <strong>2017</strong>.<br />
Terms and conditions: 1 Open to <strong>UK</strong> residents only, aged between 18 and 60. Entrants must be in good health, with no health conditions, such as diabetes or heart conditions, that would<br />
limit their ability to exercise for up to six hours a day at No1 Boot Camp. 2 There is no cash alternative, the prize is non-refundable and non-transferable. 3 Prize must be taken by 31 December<br />
<strong>2017</strong>. 4 Text line is open 24 hours a day until 23.59 on 31 <strong>July</strong> <strong>2017</strong>. Ask whoever pays the bill before texting. If you text after the closing date you will not be entered into the draw but you will<br />
be charged. Take care when entering text codes as the promoter is not responsible for codes typed incorrectly. 5 If unable to send a text, check with your network operator in the first<br />
instance. For technical issues, call 0161 726 5432. 6 To receive information and offers from Seven Publishing or carefully selected third parties, write YES at the end of your text entry. Your<br />
information will only be used to administer this prize draw; we will never pass your details on to third parties. For full terms and conditions, see P.116.<br />
N E X T<br />
MONTH<br />
DON’T MISS<br />
HOW TO DO<br />
PART<br />
The second part of your must-have guide, featuring:<br />
■ PLAN-FRIENDLY WAYS TO STAY ON TRACK ABROAD<br />
■ ULTIMATE HOLIDAY FASHION & BEAUTY ADVICE<br />
■ BODY-CONFIDENCE TIPS FOR THE BEACH & MORE!<br />
112 \ <strong>Weight</strong> <strong>Watchers</strong> Magazine
Mis-sold<br />
timeshare?<br />
Were you mis-sold?<br />
Did you sign a purchase agreement that could be illegal?<br />
Were you told that exchanges were easily obtainable?<br />
Have your management fees increased way beyond the rate<br />
of inflation?<br />
Was it explained that your family could become liable to<br />
take over the contract if something happened to you?<br />
Many timeshare owners are unaware that they are<br />
NOW entitled to LARGE amounts of compensation from<br />
resorts due to a recent court ruling made in early 2016.<br />
Understandably, resorts are highly unlikely to give this<br />
information to timeshare owners. Since early 2016 more<br />
and more owners are having their contracts deemed null<br />
and void, due to Illegal purchase agreements.<br />
You could now be entitled to<br />
timeshare<br />
compensation<br />
Timeshare owners have been awarded<br />
compensation of the full purchase price,<br />
plus maintenance costs, plus legal fees<br />
running into thousands of pounds.<br />
Were promises made to you, that you later<br />
found to be untrue?<br />
Were you forced into upgrading your<br />
timeshare?<br />
Did you buy your timeshare on finance?<br />
Were you later charged hidden fees?<br />
“<br />
The value has gone from our points. We used to get 5-6 weeks<br />
holiday time. However, even with the raising of maintenance<br />
fees and the amount we now own, we only get 2-3 weeks now.<br />
We were given your details as someone who could help us which<br />
has been worthwhile. – Mr & Mrs Mills<br />
“<br />
£4 million paid<br />
in compensation claims so far!<br />
LATEST VICTORIES<br />
£13,500 for Wyndham Owner<br />
£10,457 for Silverpoint Owner<br />
£40,000 for Airtours Owners<br />
£10,400 Leisure Group Ltd (DWVC)<br />
£18,000 Anfi Owner<br />
£21,000 Palm Oasis Owner<br />
Call now for your FREE TIMESHARE COMPENSATION EVALUATION<br />
0800 066 3040
Stockists<br />
A-B<br />
Apricot & Nectarine Yogurts Asda,<br />
Morrisons and Waitrose<br />
Bakewell Cake Slices Morrisons<br />
Bathroom Scales Argos, Sainsbury’s, Tesco<br />
and Wilko<br />
Berry Fruit Fromage Frais Asda, Morrisons,<br />
Sainsbury’s, Tesco and Waitrose<br />
Bolognese Al Forno Chilled Meal Asda,<br />
Morrisons, Sainsbury’s and Tesco<br />
British Favourites Yogurts Asda, Co-Operative,<br />
Morrisons, Sainsbury’s, Tesco and Waitrose<br />
Brown Danish Bread Asda<br />
Say cheese!<br />
C-D<br />
Caramel Cake Bars Asda and Morrisons<br />
Caramel Wafers Asda, Morrisons,<br />
Sainsbury’s, Tesco and Waitrose<br />
Carrot Cake Slices Morrisons and Sainsbury’s<br />
Cheddar Block Asda and Morrisons<br />
Cheese Triangles Asda and Sainsbury’s<br />
Chicken Jambalaya Chilled Meal Asda<br />
Chicken & Mushroom Pie Chilled Meal<br />
Asda and Morrisons<br />
Chicken Korma Chilled Meal Asda,<br />
Morrisons and Tesco<br />
Chicken Lasagne Chilled Meal Asda<br />
and Morrisons<br />
Chicken Tikka Chilled Meal Asda,<br />
Morrisons, Sainsbury’s and Tesco<br />
Chilli & Wedges Chilled Meal Asda,<br />
Morrisons and Tesco<br />
Chocolate Biscuits Tesco, Sainsbury’s<br />
and Waitrose<br />
Chocolate Mini Rolls Asda, Morrisons<br />
and Sainsbury’s<br />
Chocolate Slices Morrisons<br />
Citrus Fruit Yogurts Asda, Morrisons,<br />
Sainsbury’s and Tesco<br />
Cottage Pie Chilled Meal Asda, Morrisons<br />
and Sainsbury’s<br />
Crustless Bacon & Leek Quiche Asda<br />
Crustless Cheese & Onion Quiche Asda<br />
Cypriot Style Grill Cheese Waitrose<br />
Dark Chocolate Digestives Sainsbury’s<br />
Dessert Recipe Yogurts Asda, Morrisons,<br />
Sainsbury’s and Tesco<br />
E-H<br />
Folded Garlic Naan Breads Tesco<br />
Ginger & Lemon Cookies Tesco<br />
Grated Cheddar Asda and Morrisons<br />
Greek Style Salad Cheese Waitrose<br />
High Protein Pittas Tesco<br />
Snacks<br />
Ideal for quick evening meals<br />
Great for<br />
breakfast<br />
High Protein Wraps Tesco<br />
Hot Chocolate Asda and Tesco<br />
Hunters Chicken & Rice Chilled Meal<br />
Asda, Morrisons and Tesco<br />
I-J<br />
Jaffa Hot Chocolate Asda and Tesco<br />
Jaffa Mini Rolls Morrisons<br />
Jamaican Jerk Chicken with Rice Chilled<br />
Meal Asda and Morrisons<br />
K-L<br />
Lemon Slices Morrisons<br />
M-N<br />
Malted Danish Bread Asda, Co-Operative,<br />
Morrisons, Sainsbury’s and Tesco<br />
Mature Cheddar & Caramelised Onion<br />
Crisps Multipack Poundland<br />
Milk Choc Digestives Asda, Co-Operative,<br />
Morrisons, Sainsbury’s and Tesco<br />
Mini Garlic & Coriander Naan Breads<br />
Asda and Morrisons<br />
Moroccan Chicken & Aromatic Rice<br />
Chilled Meal Asda, Morrisons and Ocado
No doubt, like us, you already have your <strong>Weight</strong> <strong>Watchers</strong>® food favourites.<br />
But did you know there is an incredible range of more than 60 foods and snacks<br />
to get your taste buds tingling? And they’re all plan-friendly so they won’t send you<br />
off track – bonus! Here’s where to get your hands on some of our favourites – to<br />
view the full range of <strong>Weight</strong> <strong>Watchers</strong> Foods, visit weightwatchersfoods.co.uk<br />
O-P<br />
Oat Digestive Biscuits Sainsbury’s<br />
Oaty Choc Chip Mini Cookies Tesco<br />
Orange, Mango & Watermelon Drink Tesco<br />
Pitta Breads Asda<br />
Q-R<br />
Ready Salted Crisps Multipack Poundland<br />
Red Thai Curry with Jasmine Rice Chilled<br />
Meal Asda, Morrisons and Sainsbury’s<br />
Roast Chicken Crisps Multipack Poundland<br />
S-T<br />
Salted Caramel Sundaes (Frozen Dessert)<br />
Asda and Sainsbury’s<br />
Sausages & Mash Chilled Meal Asda<br />
and Morrisons<br />
Sliced Cheese Asda and Morrisons<br />
Sour Cream & Chive Crisps Multipack Poundland<br />
Summer Fruit Fromages Frais Asda,<br />
Morrisons, Sainsbury’s, Tesco and Waitrose<br />
Summer Fruit Yogurts Asda, Morrisons,<br />
Sainsbury’s, Tesco and Waitrose<br />
Sweet & Salted Popcorn Poundland<br />
Thick White Bread Asda, Morrisons and<br />
Sainsbury’s<br />
Thick Wholemeal Bread Asda, Co-Operative,<br />
Morrisons, Sainsbury’s and Tesco<br />
Toffee & Honeycomb Sundaes<br />
(Frozen Dessert) Asda and Sainsbury’s<br />
Toffee & Vanilla Flavour Yogurts Asda,<br />
Morrisons, Sainsbury’s and Tesco<br />
U-Z<br />
Vegetable Masala Chilled Meal Asda, Booths,<br />
Nisa, Ocado and Spar<br />
White Danish Bread Asda, Co-Operative,<br />
Morrisons and Sainsbury’s<br />
Lunch<br />
made<br />
easy<br />
WEIGHT WATCHERS on foods and beverages is the registered<br />
trademark of WW Foods, LLC.<br />
WEIGHT WATCHERS for services and SmartPoints are the<br />
registered trademarks of <strong>Weight</strong> <strong>Watchers</strong> International, Inc.<br />
©<strong>2017</strong> <strong>Weight</strong> <strong>Watchers</strong> International, Inc. All rights reserved. All<br />
products are available in selected stores in the named retailers<br />
and are subject to availability.<br />
New<br />
packaging!<br />
LOOK FOR IT IN STORE<br />
– MORE PRODUCTS<br />
WILL BE ROLLED OUT<br />
OVER THE COMING<br />
MONTHS<br />
You’re probably already<br />
familiar with many of our<br />
delicious foods, but you<br />
may not have seen our<br />
new packaging…<br />
EASY DOES IT<br />
Shopping for food can be<br />
full of obstacles so we want<br />
to make sure that finding<br />
our tasty foods when<br />
you’re in the supermarket<br />
is as faff-free as possible. Our<br />
new packaging looks great<br />
and the labels help you to<br />
see at a glance how many<br />
SmartPoints and calories are<br />
in each serving or pack. In<br />
the case of our chilled meals,<br />
you’ll know exactly which<br />
ones are No Count as the<br />
logo is in clear view and the<br />
food itself is photographed<br />
against a lighter background.<br />
Look out for<br />
No Count meals -<br />
they're in lighter<br />
packaging<br />
SmartPoints values<br />
clearly marked
NEXT MONTH<br />
time to<br />
hit the<br />
beach!<br />
THREE MEMBERS ENJOY<br />
NEW CONFIDENCE AFTER<br />
LOSING MORE THAN<br />
13ST BETWEEN THEM<br />
WHO’S LAUGHING NOW?<br />
CHARLIE’S LOST 6ST AND<br />
COULDN’T BE HAPPIER<br />
COOL & HEALTHY<br />
SALAD JARS<br />
PLUS lots more<br />
quick, easy recipes<br />
and food ideas<br />
HOW TO DO Part 2<br />
Your holiday wardrobe sorted<br />
Stay in shape while you’re away<br />
Feel confident in the sunshine<br />
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*YOU COULD LOST 7 TIMES MORE WEIGHT WITH WEIGHT WATCHERS THAN ON YOUR OWN<br />
(from the cover): Based on a six-month study of 147 individuals who used <strong>Weight</strong> <strong>Watchers</strong> meetings<br />
and online tools v 145 with no programme.<br />
Photography: Ian Harrison<br />
116 \ <strong>Weight</strong> <strong>Watchers</strong> Magazine
LIFE<br />
Eat<br />
@wwtania<br />
Loads of fruit for dessert<br />
#becauseitworks<br />
@miss.weightwatcher<br />
Yes! Tutti Frutti Wednesday.<br />
Gorgeous fresh fruits in<br />
creamy coconut yogurt<br />
@vegetarian.jude<br />
Melon topped with quark,<br />
fresh raspberries, pomegranate<br />
and a sprinkle of coconut<br />
We’re all talking about<br />
Each issue, we catch up on the topics discussed on the <strong>Weight</strong> <strong>Watchers</strong> social media sites.<br />
This time it’s all about fruity feasts, getting fit in the sunshine, and summer holidays<br />
Need a boost? Log onto<br />
Facebook, Instagram and<br />
Twitter – they’re great for<br />
connecting with like-minded<br />
people for inspiration and<br />
support. Use the hashtag<br />
#MyWWJourney – we’d love<br />
to follow your progress<br />
Move<br />
@jayell_ww<br />
Just back from another great day<br />
on Scarborough Beach. I won at<br />
the bowls two days in a row!<br />
@spangledstar<br />
Cheeky day off, it would be rude not<br />
to go to the beach and earn myself<br />
a few #FitPoints paddle boarding!<br />
@the_mumtum_diaries<br />
A walk in the sunshine with my<br />
daughter to earn #FitPoints<br />
Smile<br />
Contact us<br />
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<strong>Weight</strong> <strong>Watchers</strong> magazine,<br />
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Compiled by: Sarah Nittinger<br />
@muthafitness<br />
Beach walks are just so GOOD for<br />
the soul. Surely nobody can feel<br />
unhappy at the seaside?<br />
@weightwatchers_kara<br />
Yesterday we spent the afternoon in<br />
Central Park and sat and watched the<br />
world go by. Such an amazing space!<br />
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<strong>Weight</strong> <strong>Watchers</strong> Magazine / 117
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CONTINUED<br />
FROM<br />
P.5<br />
T HE FINAL<br />
Getting to goal was the final step on<br />
Natalie Bradshaw’s amazing weightloss<br />
journey. Now she’s lost more than<br />
6st, she shares five ways her life has<br />
changed for the better…<br />
STEP<br />
MY HIGH FIVE!<br />
1<br />
2<br />
3<br />
4<br />
5self-acceptance<br />
shopping joys<br />
I’ve always loved clothes, but at my heaviest<br />
I avoided looking in the mirror at all costs, and<br />
preferred helping others to shop rather than<br />
look for anything for myself. But now I love<br />
shopping and choosing new outfits – in a size 10!<br />
food knowledge<br />
I worked hard to train myself to enjoy healthier<br />
options, instead of just chocolate and cake.<br />
Thanks to the plan, I’m more aware of the sugar<br />
content in foods and have learned to snack<br />
on healthier options, such as fruit and veg.<br />
energy levels<br />
Since losing weight, I have so much more<br />
energy to play with my sons Lewis, three, and<br />
Archie, two. Last summer, I even took part<br />
in the 5k Pretty Muddy obstacle course for<br />
Cancer Research <strong>UK</strong> – and I actually enjoyed it!<br />
organisational skills<br />
Planning ahead helps me get the most out of my<br />
SmartPoints budget, as I can save my weeklies for<br />
when I know I’ll need them – like for my Friday night<br />
Chinese takeaway! Since I started meal planning,<br />
I’ve been cooking a wider variety of dishes, too.<br />
Despite buying smaller clothes and receiving<br />
compliments, it’s been difficult to acknowledge<br />
my weight loss. I’ve only recently allowed myself<br />
to celebrate my success, and since then I’ve been<br />
much more confident and happier in myself.<br />
6st 10lb<br />
LOST!<br />
This is<br />
NATALIE<br />
START WEIGHT<br />
15st 13lb<br />
GOAL WEIGHT<br />
10st 7lb<br />
CURRENT WEIGHT<br />
9st 3lb<br />
Age 36<br />
HEIGHT<br />
5ft 2in<br />
JOINED<br />
June 2015<br />
TIME TAKEN<br />
TO GOAL<br />
9<br />
MONTHS<br />
Meeting<br />
Towcester Road,<br />
Northampton<br />
Coach<br />
Steph Duffy<br />
As told to: Sarah Nittinger. Photography: Matt Monfredi. Styling: Zoe Kozlik. Hair and make-up: Ami Penfold<br />
122 \ <strong>Weight</strong> <strong>Watchers</strong> Magazine
STEP OUTSIDE YOUR COMFORT ZONE<br />
GLASGOW TO<br />
EDINBURGH TREK<br />
Up to 100km of mud, sweat and tears<br />
bhf.org.uk/g2etrek 22-23 <strong>July</strong> <strong>2017</strong><br />
©British Heart Foundation, registered Charity in England & Wales (225971) and in Scotland (SC039426)