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SKECHER§
JAN/FEB 2011
Get Inspired
]6 The Stories They found success
and you can tool
Diet
31 Wing It! Trim the fat and savor this game~day classic snack. 32 Right on Track! Secrets from two longtime journalers.
Fitness
104 Hot Seat! This reader loves her backside-no "butts" about itl 106 Going Up? For better results from your walk, hit the stairs. 108 Do Weights Make You Bulk Up? We reveal the real story. H2 Bollywood, Baby! Dance steps for your body and your brain. 114 Tone at Home All you need is 20 minutes for our cardia routine.
Style
48 Pretty, Easy! Lighten up your makeup bag with these smart products. 50 Download Plus-size looks are ruling the runway! We help you decipher the styles. 52 Work It! Look good while losing.
Health
58 Do I Need to Eat More in the Winter? An expert weighs in.
60 Magic Beans We spill the info on good-for~you legumes.
Motivation
118 Surf's Up! One writer catches a wave and redefines herself after 40. 12.3 Say "Thanks" How a simple thank-you can yield big benefits. 126 Project Blue Join our yearlong challenge to look better in denim.
PHOTOGRAPHY. PEGGY SIROTA; HAIR TIPPI SHORTER FOR EPI PHANY ARTIST GROUP, INC.; MAKEUP: SAM FINE FOR SAMFINLCOM; FASHION: STYLING, ERIC ARCH IBALD. DRESS, MICHAEL KORS.
JANUARY·
FEBRUARY 2011
WEIGHT
WATCHERS
MAGAZINE
Contents
Cooking
78 Play the Numbers Ten singleserve meals (all ready in 10 minutes!) satisfy at any time of day.
RECIPE INDEX
Starters
e Extras
Alain Dishes
A.M. Couscous' p.150 Baked Macaroni and Cheese p. 140 Cheddar-Stuffed p.137 Burgers p. 78 Asian Steak with Bok Choy
Cauliflower with TomatoCurry Sauce p.146 Herb-Parmesan Flatbread" p. 93 Olive Cheese* p, 93 Pom-Apple p.78 Smoothie'
with Shrimp p. 78
Shrimp. Bell; Pepper, and Chervil Omelette p. 81 Thai Tuna' p. 78 Tofu Kebabs' Turkey BirYani' p, 78 p. 78
Seeded Multigrain Flatbresd" p, 93 White Bean Hummus' Whole Wheat Flatbread p.90 p. 93
Cheesy Egg Wrap' p. 78 Chicken Pizza' p. 78 Chicken and Broccoli Rabe with Polenta p, 137 Chicken Saute with Chervil p. 84 Classic Sweet and Sour Pork p. 97 Honey-Mustard Pork Chops p. 140 Hot Spinach Salad' p.78 Mexican ChickenVegetable Soup p. 86 Mushroom-Beef Soup p, 88 Barley
Sweet Things
Almond Chocolate-Chip Oookies p, 99 Chocolate Sorbet p. 101 Chocolate-Spice Cupcakes p. 100 MusC0vado p.l00 Panna Cotta Cake F.rOJ:en
IN EVERY ISSUE
4 Editor's E-mail
Sakul«
Spinach & Grapefruit Salad' p, 88 Warm Jicama-Orange Salad' p. 88 Warm Pear Salad with Citrus Dressing' p. 86 Warm White Bean Salad p.153
'Pgin(SPius vailles
6 You Weigh In
9 The Staff
150 Notebook 155 Shopping 156 Take Away
Simply Pavlova p. 99
OF EACH INGREDIENT.
JANUARY·
FEBRUARY
2011 WEIGHT
WATCHERS
MAGAZINE
EDITOR.S E-MAIL
Worth a Look
So much gets edited out of each issue due to space; here are two bits that deserve your attention. Dressing well and knowing what works for you are always in fashion. The book The Fashion Fife: Advice, Tips and Inspiration from the Costume Designer of Mad Men by Janie Bryant (Grand Central Publishing, $26.99) is a mix of history (love the '50s styles that were forgiving if you had hips), beautiful illustrations, and solid fashion advice.
Nancy
Speaking of Dedication
At the beginning ofa yoga class, an instructor may ask YOll to dedicate your iffhTt and intention to someone who has made a difference in your life. With that in mind, we dedicate this issue to a colleague who worked tireless(y to make each issue ill WWM -and us-the best it and we could be:Abby Winogmd.
Heart-health experts now contend that chest compressions atone can be as effective as mouth-to-mouth resuscitation plus compressions in rescuing heart-attack victims. Best advice: If you want to save a life, get CPR training. But who knew: The '70s tune "Stavin' Alive" has the perfect beat for timing chest camp ressi ons,
Interested in being a part of WWM's network of readers? E-mail your name and address to wwmreaderpanel@
weightwatchers.com.
You may be called on to test beauty products, try the latest fitness gear, or just weigh in on the topics that matter most as you're trying to lose.
EdMelnitsky
Deborah Hardt Elizabeth Stern EDITORIAL ASSISTANT KaterinaGkionis CONSULTING DESIGNER Janeen Bellafiore
SENIOR EDITOR
Sarah Wh arton Michele Shapiro ASSOCIATE EDITOR Jessica Wozinsky FOOD EDITOR Carol Prager
..
4
JANUARY. FEBRUARY 2011 WEIGHT WATCHERS MAGAZINE
Talk It Out
The Nov/Dec 2010 issue had you all chatting! Keep the feedback coming and e-mail us at wv.rmeditor@weightwatchers.com.
BEST STUFF THAT'S COME ACROSS OUR DESKS SKIN SAVER Since I turned 40, my skin has felt dry and itchy. But this face mask is like a soothing lip balm for my skin! Dr. Hauschka Moisturizing Mask, $53, drhauschka.com.
I made the Peppermint Crisscross Cookies ("Just Minted''). They will definitely be added to 1Tly coo/de tray this holiday season. -Genevieve K., MO
STATUS UPDATE
BOARD
BUZZ
Here's what readers on the WW Message Boards had to say about "The Gift of Portion Control." I loved the wine glasses that marked the different ounces. -Paw1946 Or go to th e craft store and get etching paint to mark your own glasses!
I would like to get an update on former interns Kat and Julia (2009's "Buddy System"), particularly Kat, since we are around the same weight. How are they? -Marie D., DC Kat was actually hired as an editorial assistant at VVWMabout a year ago, isfollowing the (new!) progmm, and is trainingfor a summer halfmarathon!
moisturizer (complete with a convenient built-in brush) makes me look well-rested-« sleep or no sleep! Olay Total Effects Line & Dark Circle Minimizing Brush (in stores February 1),$19. drugstores nationwide. -Michele S.,
Senior Editor
-ConkMa
"Me" Time
I think I will put the Slimware plates on my Christmas list!
-Heather
As a caregiver for five years, I really liked "Helping Hands." I know there are both rewards and downfalls to caregiving (I've gained 50 pounds). But I recently joined WW online, and it has been the most positive thing I've done for myself in years. -AmyS., FL
» SLOW
eJ STEADY
"Bridal Odyssey" really motivated me! Erin Finnegan thought she could get to her goal in 6 months, but it took her 4 years. I have also been on that spiral, but I hope to reach my goal very soon!
-Natalie
J., OH
Andrew R. Amill
VP/MEDIA NEW YORK 212-589-2700 SENIOR ACCOUNT MANAGER SALES
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Jim Motrinec CIRCULATION MANAGER Susi Chapman FINANCE MANAGER Darren Shah
• ••
The stories in Weight Watchers Magazine represent members' individual experiences. Eating patterns, activity levels, and adherence all play significant roles in determining weight loss and maintaining that loss. For many people, weight loss is temporary. Ask at our centers for details about ou r maintenance record. Check with your physician before beginning or dramatically changing a fitness routine.
It Really Is a
January always provides a great opportunity to take control of our lives and seek new and better directions. I cannot think of a more important time for us all to do so.
In October 2010, the Centers for Disease Control and Prevention released a new report projecting that if current health trends continue, the number of people with diabetes could double (or even triple) by the year 2050, ~as many as an estimated one ou L of ever" three Americans could suffer from this terrible affliction. Today, diabetes costs an estimated $174 billion annually in healthcare and related costs. Tripling this would create a half-trillion-dollar impact on our healthcare system, threatening to bankrupt it. I was shocked by this sad forecast. How could this happen? There are a number of reasons for the projected rise of diabetes over the coming years, but by far the most direct cause is the simple facllhat 85 percent of people wi th l 'pc 2 diabetes arc ovorwciaht. Many of us know that the impact of overweight on our health and quality of life is real, and its impact on our health care system has become undeniable. I'm sure we can all agree that this terrifying trend cannot come to be. TIle only way to stop this train is to reverse the obesity trend once and for all. Few national issues are more frustrating to observe than the obesity epidemic. As a society, we seem to have made so little collective impact, yet for many it's not for a lack of trying. It's hard to imagine pushing back this epidemic when it feels like our environment is conspiring against
us. The experts have even coined a term for this, noting that we now live in an "obesogenic" environment. :W have about 600 more calories per day available to us now than we did :;0 veal'S a to (that's a 30 percent increase, according to the United States Department of Agriculture). About 75 percent of this increase comes from flour and cereal products, caloric sweeteners, and added fats and oils. In other words, we have a lot more junk food and processed food surrounding us all day, every day. During the same period of time, the availability of'fruits, vegetables, meat, eggs, and nuts has remained virtually unchanged. What's more, most of us find ourselves on the go, filling up on quick food, eating out at restaurants, and cooking a lot less than we used to. As often as not, the quick, easy, and inexpensive choice is not the smartest one. We need new and better Lools to hel us conquer th e ch aJ lcngcs of our environment. lATe eed resources that n can empower us to make better and more sustainable choices. Our reliance on calorie counting has outlived its usefulness. The fundamental issue with calorie counting can be summarized simply: When we feel that we are making an "equal" choice between a 100-calorie apple and a 100-calorie bag of chips, we have clearly gone off track. Today, we are getting 35 percent of our calories from added sugars and fatsthat's just too many empty calories.
With its most significant program change in over a decade, Weight Watchers is taking a stand and moving forward toward a better way With our nev .. · PuintsPius'" program, we arc movin_g beyond caloric counting so that w can help you start look ing at food in a whole new, more accurate way. We are no longer treating a calorie as a calorie. We are taking a stand for fruits, vegetables, lean proteins, whole grains, and low- and non-fat daily. With our new program, you can still have your indulgences and treats, but 'we
Since September 2010, hundreds of people have been testing this new program, and we are hearing a roaring cheer: They tell us that they are feeling more satisfied, more healthy, and more energetic while losing weight ..This new program is giving them tools to address their weight challenges once and for all. We believe that the P(JintsPlus program is the right program at the right time to help us reverse the obesity epidemic. Come join us, and let's change the world together. Let's start with ourselves, and then let's spread the word. It's a new day.
David Kirchhoff
PRESIDENT AND CE.O
TWitter:@dkirchhoff Blog: weightwatchers.com/manmeetsscale
10 JANUARY·
FEBRUARY 2011
WEIGHT
WATCHERS
MAGAZINE
ns zre
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JANUARY·
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MAGAZINE
For the majority of patients with prescription coverage for NEXlUM, it's available for $30 or less per month,"
Please read the important Product Information aoaul NEXIUM on the adjacent page'and discuss It with Yol.lr doctor, You are encouraged to report negative side efffJets of prescription drugs to the FDA. Visit www.tda,goll/medwatch or call1-800-FDA-1 088. It you are-wtthau! prescriptlonooverage and can't afford your medication, AstraZeneca may be able to help, Visit purplepiJI.com or call1~800~4~NEXIUM.
Important Saletylnformation
Side effects of NEXIUM I'nclude headache, diarrhea, and abdominal pain. Symptom relief does not rule out other serious stomach cordfions. Talk to your doctor about your risk for osteoporosis-related bone fractures if you take multiple daily doses of NEXIUM for a long period of time,
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Talk to your doctor about your symptoms and fiM out if NEXIUM IS right for you,
or ~
NE>:IUMa1d the (oiiJr ,pUIJlle 28 6jlp:Ie;l1O tho:l eev:Ml ere r~ Slared III!demlll,ks l~o;traZ~11I3~<l I)rOll1 QI ~nm[ilrrlt!li, © 2011) Astraleller.a lP. Aliligilts !8SElVlld. J11165 1011 a
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IMPORTANT
Please re,ad lhi's summary carelul:lyand then ilsk your do~ora'~oul NEXIUM.No a1!vertisemellt can provide allihe fnrormaNon needed 10 Ilelermi Ile if a drug is right lor you. This advertisement does nollake Ihe place 01 carelul discussions with yuur doctor. Only your duclor has the ttaining 10 weigh the risks and bBnelils eta prescrlpllon drug.
INFORMATIION
--
ABOUT NEXIUM
----------
WHAT IS NEXIUM?
NEXIUM is a prescnp~o!l mediame called a proton pump inhibilor (PPI), NEXI,UM ls used inadults: • tor 4 toB weeks to Ireat jihe ,symptorns of gastroesophageal rellux dlsease (GERO), NEXIUM may also be prescrihelillO hool acid·rela1ed ~amage 10 the lining oflh e esophagus (eros iveesophag ifis J. an d Ul heIp co nil muelJ:Iis healing. GEHO [$ a chron-c condition (lmits a long ilme) that CDCUIS '''hen acid Irom the 5 tornach backs up i nta I he esop hagus (fO'Odpipe) causing syrn~ toms, sue II as 11earl bu Ill, 0 r damage 10 the lining 01 the esophagus. Common S'ImpIO.Il1S incJude Ireq ue111 eartburn that Viill nolg a .away, h a sour or bitter taste in the mouth, 80d difficulty swallowing .. • tor up to 6 months to reduce Ihe risk at stomach ulDers in some people taking pain meoicines called non-steroi Dal antI-Inflammatory drugs (NSAIOs). • 10tre,at a s10I11Sh inleeti on (He/icooa cler jJylori), e along wi tfllhe ant ibioses amoxicj II in alld clamnromycin. • lor Ih e tong-lerm rrcalm en! of Wiling er -fl hson Syndrome, Zollinger-Ellison syndrome IS a rare cond 1110nIn I'1hi G h the ste mach pro duces a more than normal amount of acid. For children and adoles(;emll 1 to 17 Yi!srsoi age, NEX1UM may I:Hl prescribed lor short-term lroatment of GERD (IJP to B weeks). NEXIUM has not been shown 10 be safe and effecbve in children tiMer the ageo! 1 year.
• are praOllan1. th Ink you may be prag nanl. or are planning 10 become Dregnant. • are breastleedlng or plannlo.g to breasti'eed, Talk 't!ilh your doclor aboul the ~esl way to reed your b.aby tl you t.1ke NEXIUM. Tell your doctor aboul all 01 the medicines you lake illCllld ing prescr.iplioll and! no n-p I'm n p bon ~tllgs, vllamins and herbal supplements. NEXIUM mal' affecl how other medicines worle, and other mediCInes may ailed how NEXIUM works. Especially tell your doctor if you take. • Vlanarin (E:OUMAnlf¥~) • keIOC{IIl<lzole(NtlORAL ~l • 'Ionconazole (VFEND1!il) • atazanavir (REYAT~) • lIemna\'ir (VIRAGEPT~) • saqllmallh" (FORTOVASEI!I, INVIRASE~l • ciloslawl fPLETAL®) • prod UCLS t eonlai n iron tIIa • digoxin (LA~JOXI~ LA!~OXIGAPS®)
People who are rnlcillg mulll pie dai tv doses of ~rolon pump inhibItors lora long paned of ljrne may ha.~e 311 incr·eased nsk oflractures Of IhehlD, wrist, er spine. Tell yo II i do cIa rabout any sid e elle ciS I hal both er YOIl or thaI do not go away. These are nor .alilha pllSSible side effects with NEXIUM. Talk villn your dGctor 0 r pharm acist if yo II h3V~ any question s.
• Storil NEKIUM at room lemperaltm~ between 59°F to 86°F (1S0C to 30·C) . • Keep the cenn nerol 'NEXIUM Closcedtightly, Keep NEXIUM and all medicines out of the reach 01 ch iIdren.
GENERAL ADVICE
Medicines are somelimes prescribed for purposes olhe r han tho se listed in the PaUenI In! 0 rmali on leallet. Do not uSt: NEXIUM for a condiliOIl for which it was 110tp~esCfibed. Do not gJ\fe !l:EXUJM to other people,evenif Iheyhave ihe same symptoms you have. II may hann them. This Palienllnformation 16311e! rollwas a summary p 01 the mosilmpoftant intormation about NEXIUM Fm more inlmmaliun, ask yOirr doclor You 'can ask your doctor Of pharmacist for InformatlOi1 Illat is w ri llen 1m ,healthcafe Prulessi onals. Far rna Ie information, go to W!!IV/,pufp!epill,Gom or call loll r,ee 1-800·236-9933.
• If you lake ieo much fjEXIUM, tell your doctor riGht 3Wa\'.
00 not take NEXIUM il you: • are aJlergic to any ot lne ingredients in NEXIUM See tlJe end. of this 'Ieallet for a complete list of irngredient& in NEXIUM. • areaHc:rgi~ to any omer Proto·n P~mp Intllbitor (PIPI) med cine.
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Serious anergiC reactions_ ~eHy,our doctor il you expllr~nce any oillie followingisymploms: • Rasl" _ Faeo swelling • Tl1ro.at tightness Oilficulty breathing The most eommon side effects witll NEXIUM may 'include:
!.
NOTE: lhls summary provl~es :Imporlant information about NEXIUM. For more information, p!easeask your health tare ptolesslonal or.doclor about the lull p~escr:ibin!l InlDImationand dlstuss il with him or het
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Get Inspired
DANIELLE LA FORCE
»
Age 24
Height 5'7"
Was 1791b
Now 159lb*
How Meetings
Plan Momentum
" One thing I've alway_s toZd myselfisto • never gtoe up. To succeed at weight loss, you have to keep an going."
One day when I couldn't button my largest pair of pants, I realized it was finally time to lose weight. I just wasn't sure how to do it. Then I met up with a friend I hadn't seen in a while and she looked amazing. When she told me her secret was WW, I was sold! I went to my first meeting in August of 2009, and I continued to lose weight every week until the weigh-in after Thanksgiving. That was my first gain, and believe me, I knew it was coming! I got back on track after the holiday and was even more motivated to lose. Believe it or not, I had always been one of those people who frequently forget to eat. I would find myself starving and overeating at the end )}
201b*
Lost
Love the looks on these pages? Turn to p. 155 for &hopping information.
* People following the Weight Watchers plan can expect to lose 1~2Ibs/wk.
BY JESSICA WOZINSKY
JANUARY. FEBRUARY 2011 WEIGHT WATCHERS MAGAZINE
19
Get Inspired
I never wait for anyone else to suggest the restaurant. Instead, I chime in with my favorite healthy places.
Start Smart
"This is thefirst time [feel good about myself ANDfeel beautifol. I can even wear a bikini now!"
of the day. But with 'WW, I made a plan for each meal and stuck with it. I actually ate 1/Wre than I did before, but of good things, like fruits, veggies, and lean meats. I also started to cook more and learned to try different vegetables. That's how I discovered sweet potatoes, my new staple. I always thought I didn't like them, but now I bake a batch on the weekends and probably have one every other day. Yes, I enjoy them that much! I didn't realize what a lazy lifestyle I was leadin_g.Before, I could barely catch the bus, and now I actually run on the treadmill! These days, I've been going to the gym three times a week. The first time I stayed on the treadmill for the entire 30 minutes, I felt so proud of myself. All it took was that one workout to make me realize just how far I'd come.. My secret to making sure I get my workout in? I never go home between work and the gym. Even though the health club is close to my house, I won't do it. Once I'm home, it's just too easy to start making dinner, put on my pajamas, and watch TV. Once my pants started falling off me, I knew I needed to buy new clothes. 1 was hoping I'd be down a size, but I was actually down two sizes! It was the first time in my life that I was wearing a single digit! I walked out of that store thinking, "Wow,I finally made it!" »
I always order a broth-based soup or garden salad as an appetizer. They fill me up even before my entree arrives.
Everyday Rules If I'm celebrating a
special occasion or am at a great restaurant, I let myself splurge a bit. But if I'm ordering takeout, I keep it reasonable.
20
.JANUARY·
WATCHERS
MAGA.ZINE
The.tE's, s,o/l1dhln9 surp,,'s,;n9 .n Kashl© GOL£AN® cerea/s. crunchy dus,te.rs, yourself; and get sliced al/l1onds or swe.el your day sfarfe.d with prote.;n, Learn
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Get Inspired
KATHY OLSEN Home New York » Age 38 » Height 5'3" » Was 234 Ib » Now 146 lb· » How Meetings » Plan Momentum
Race
of Her
"When a salesperson • gave me a sixe 6 dress to try on-and itfit-« I was in shock!"
People always tell me I seem so much happier these days. I'm not happier because I'm thinner. I'm happier because a whole new world has opened up for me ..I can do things. I've run marathons, gone skydiving, and even completed an obstacle course through a mud pit. 111efunny thing is, I didn't even think this life could exist when I started. I just joined WW to get my doctor off my back. Whenever I'd go in for a checkup, he'd lecture me on why I needed to lose weight. Finally, after hearing his speech again I thought, '1fI just lose 20 pounds, maybe this guy will stop hounding me." When one of the nurses suggested I try ww, I was insulted. I was 29 years old and my impression at that time was that it was for people mum older than I was. Once I walked into that first meeting, I realized how wrong I was. Even though the people in the meeting were different (and younger and nicer)
Life
* People following the Weight Watchers plan can expect to lose 1-2Ibs/wk.
22
JANUARY. FEBRUARY 2011 WEIGHT WATCHERS MAGAZINE
Get Inspired
than I expected, I wouldn't talk to anyone at first. I'm a successful professional woman, yet I was so embarrassed to be there. I wouldn't look anyone in the eye andjust sat silently in the back row. But as I listened to the other members' stories, gradually, over time, I realized that I wasn't alone. Once I got the hang of the program, I actually thought it was fun. I'm an accountant, and WW turned losing weight into a numbers game-it was all about keeping track of POINTS values. 1 thought, "I can do this!" WW gave me a structure that I never had with food. I didn't know what a portion was, so I used to just eat until the food was gone. Once I started dropping weight, though, I knew I needed to get active. I decided to walk the two miles from the subway to my office (instead of calling a cab as I usually did). Since I was so out of shape, fd be sweating profusely when I got to work-seven in the middle of winter! I kept at it, though, and started to actually enjoy the time to myself.
As the walking became easier, I decided to try running. Well, I was terrible at it! But I was determined to get better-just as I had with my weight
loss. Ijoined a running club and signed up for sessions with a personal trainer. 111efirst time I ran around the reservoir in Central Park (just 1.6 miles), I started to cry because I was so proud of myself. After that, I took on a 5K, then a 10K, and even a half-marathon. Finally, I signed up for the New York City Marathon and followed a rigorous training program. "When I crossed that finish line, I was so emotional. Itwas a culmination of my weight loss and fitness gains-everything had changed. N othing seems out of reach to me anymore. W
JANUARY·
WATCHERS
MAGAZINE
25
10 calories. So yum!
jell·9
Focebook.com/jello
d r dem rk of Bight Watchers International, .nc, e s I ten at onal, nco Trademarks are used with permission by Kraft Foods.
Twirl It!
In honor of National Spaghetti Day-we didn't make this one up!-treat yourself to a bowl. Just be choosy about your noodles; one cup of whole wheat pasta packs twice the fiber of regular.
Celebrex can help relieve arthritis pain., so you can keep moving.
It's simple physics _. a body in motion tends to stay in motion. Staying active can actually relieve arthritis symptoms. But if you have arthritis, staying active can be difficult. That's why you should talk with your doctor about treatment options, like prescription Celebrex. • Just one 200mg Celebrex a day can provide 24-hour relief for many with arthritis pain and lntlammation' Relief that can help your body stay in motion. • In clinical studies with osteoarthritis patients, Celebrexis proven to improve pain, stiffness and daily physical function. • Celebrex is not a narcotic. When it comes to relieving arthritis pain, you and your doctor need to balance the benefits with the risks _ and find the right treatment for you. So ask your doctor about Celebrex. It could be an important step towards keeping your body in motion .. Visit celebrex.com or call1-888-CELEBREX for more information.
You are encouraged to repori negative side effects of prescription drugs to the FDA. Visit fda.govlmedwatch or call 1-800-FDA -1088.
:,·.~el ful n Pr
j. _J
- answers'
Uninsured? Need help paying for Pfizer medicines? Pfizer has programs that can help. Ca!l1-866-706-2400
©2010 Mizer Inc. All rights reser~ed. CSPOOS39A
or visit PfizerHelpfulAnswers.com
Important Safety Information: Like all prescription NSAIDs, CElEBREX may increase the chance of heart attack or s1roke that can lead to death ..This chance increases if you have heart disease or risk factors for it, such as high blood pressure or when NSAIDs are taken for long periods.
Tell your doctor if you have: a history of ulcers or bleeding in the stomach or intestines; high blood pressure or heart failure; or kidney or liver problems. CELEBREXshould not be taken in late pregnancy. Do not take CELEB REXif you've had an asthma attack, hives, or other allergic reactions to aspirin, any other NSAIDmedicine or certain drugs called sulfonamides. Life threatening allergic reactions can occur with CELEBREX. Get help right away if you've had swelling of the face or throat or trouble breathing. Prescription CELEBREXshould be used exactly as prescribed at the lowest dose possible and for the shortest time needed.
See the Medication Guide on the next page for important information about Celebrex and other prescription NSAIDs.
(celecoxlb
CELEBREX®
capsules)
Medication G.ukle for Non-Steroidal Anti-Inflammatory Ol1lgs (NSAIDs) (Seethe end ofthis M esjication Guidelor a list 01 orescriotio0 NSAIDmedicioe5,) What is the most important information I should know about medicines called Non-Steroidal Anti-Inflammatory Drugs (NSAlDs)? NSAID medicines may increase the chance ofa heart aHack or stroke that c an lea d to death. This chance increases: • with longer use of NSAIO medicines • in people who have heart disease NSAID medic ines should never be used rig ht before or after a hea rt surgery called a "coronary artery bypass graft (CABG)." NSAID medicines can cause ulcers and bleeding in the stomach and intesti nes at any ti me du ri ng tre atment. UIeersand bleed ing: • can happen without warning symptoms • may cause death The chance of a person geHing an ulcer or bleeding increases with: • taking medicines called "corticosteroids" and" anticoagulallts" • longer use • smoking • drinking aIcoh01 • older age • having poor health NSAID medicines should only be used: • exactly as prescribed • at the lowest dose possible for your trealment • for the shortest time needed What are Non-Steroidal Anti-Inflammatory Drugs (NSAIDs)? NSAID medicines are used to treat pain and redness, swe IIing, and heat (inllam mation) from medical conditi 0 ns such as: • diffe rent types of ar!h ritis • rnenstrual cramps and other types of shor!-terrn pain Who should not take a Non-Steroidal Anti-Inflammatory Drug (NSAID)? Do not take an NSAID medicine: . • if you had an asthm a attack, hives, or other allergi c reaction with aspirin or any other NSAID medicine • for pain right before or after heart bypass surgery Tell yo ur heaIthcare provider: • about all of your medical conditions. • about all of the medicines you take. NSAlDs and some other medicines can interact with each othe r and cause serious side effects. Keep a Iist of your medicines to show to your healthcare provider and pharmacist, • if you are pregnant. NSAID medicines should not be used by pregnant women late in their pregnancy. • if you are breastleeding. talk to your doctor_ What are the possible side effects of Non-Steroidal Anti-Inflammator), Drugs (NSAIDs)? Serious side effects include: • heart attack • stroke • high blDod pre ssu re • heart lailure from body swelling (flu id rete nli on) • kidney problems including kidney lailure • bleeding and ulcers iln the stomach and intestine • low red blood cells (anemia) • life-threatening skin reactions • life-threatening allergic reactions • liver problems i nd uding Iiver fai lure • asth ma allac ks in peopl e wh 0 have asthma Other side effects include: • stomach pailn • constipation • diarrhea • gas • heartburn • nausea • vomiting • dizziness
Get emergency help right away if you have any of the following symptoms: • shortness 01 breath or trouble • slurred speech breathing • swelling of the face or throal • chest pain • weakness in one part or side 01 your body Stop your NSAID medicine and call your health care provider right away if you have any of the following symptoms: • nausea • there is blood in your bowel • more ti red or wea ker than usual movement or it is black and sti cky • itching like tar • your ski n or eyes look yellow • skin rash 0 r blisters with fever • stomach pain • unus uaI wei ght gain • flu-like symptoms • swelling 01 the arrns and legs, • vomit blood hands and feet These are not all the side effects with NSAID medicines. Talk to your heallhcare provider or pharmacist for more inforrnation aboul NSAID medicines. CaII yo ur do clor for me dica I adv ice about sid e effects, You may report si de effe cts to FDA at 1-800-F DA-l 088, Other information about Non-Steroidal Anti-Inflammatory Drugs (NSAIDs) • Aspirin is an NSAID medicine but it does not increase the chance 01 a heart attack. Aspirin can cause bleedingin the brain, stomach, and intesli nes. As pirin can als 0 cause ulcers in the stom ach and intesti nes. • Some of these NSAID medicines are sold in lower doses without a prescription (over-the-GOunter). Talk to your heallhcare provider before using over-the-counter NSAIDs for more than 10 days. NSAIO medicines that need a prescription Generic Name Gelecoxib Diclolenae . Diflunisal Etodolac Fenoprofen Flurbiprolen Ibuprofen Indomethacin Ketoprofen Ketorolac Mefenamic Acid Meloxicam , Nabumetone Naproxen Oxaprozin Piroxicam Sulindac Tradename Celebrex Cataftam, Voltaren, Arthrotec (combined with misoprostol Dolobid Lodine,. Lodine XL Nalfon, Nallon 200 Ansaid Motrin, Tab-Prolen, Vicoprofen* (combined with hydrocodone), Combunox (combined with oxycodone) Indocin, Indocin SR, Indo-Lemmon, Indomethagan Oruvail .. Toradol Ponstel Mobie Relaten Naprosyn, Anaprox, Anaprox OS, EC-Naproxyn, Naprelan, Naprapac (copackaged with lansoprazole) Daypro Feldene Clinoril
folmetin Tolectin, Toleetin OS, Tolectin 600 'Vlcoprofen contains the same dose 01 Ibuprofen as over-the-counter (OTC)NSAIDs, arid is usually used for less than 10 days to treat pain, The OTCNSAlDlabel warns that long term continuous use may increasethe [lsk 01 heart attack or stroke. This Medicauon Guide has been approved by the U. S. Food and Drug Administration.
Distributed by
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G.D.SearleLLC·
L'iIoisbn eft PAOla; Ir;;:. "'I, IW 10017
IssuedJune 2009
Diet
If you're having Buffalo chicken wings on game day, tackle the fat without blocking the taste.
Saucy Talk
Wing sauces can add 13 g or more of fat to your order. As a rule, the spicier the better!
HOTTongue·tickling hot sauce packs heat, not fat. No spicy option on the menu? Order "naked" wings (meaning no sauce) and sprinkle fat-free Tabasco on top. If you're not a spice fan, order grill.ed chicken breast instead of wings and ask for a side of fat-free honey-mustard dressing. Then just slice and dip!
sauce often contains more butter than spice, so request sauce on the side-and dip gingerly.
BY CHRISTA SGOBBA
JANUARY·
FEBRUARY 2011
WEIGHT
WATCHERS
MAGAZINE
31
Diet
WINNING AT LOSING
Righton
rae !
Snap, tweet, write. Learn how these two ultradisciplined readers remember to record every bite.
notebook as a food diary, and 1 carry it with me absolutely everywhere-no exceptions! Jotting down everything I eat in my notebook has kept me honest for all these years! Every time I open my purse, just seeing the cheery notebook reminds me to track. My best long-term strategies? I try to anticipate any challenging days ahead of time. Once a week, I sit down and transfer special dates or events from my calendar to my notebook. I write little reminders for those days, like 'Book groupwatch out!' If I schedule an evening out, I'll also map out a healthy breakfast and lunch ahead of time. That way, I have some leeway even if I end up drinking an extra glass of wine at night."
HOME BOSTON AGE52
I don't go back to my old ways, But about once a week, I'll have a day that's so crazy, even that takes too long. On those days, I use the builtin camera on my phone to snap photos of all my meals and snacks. HOM E SAN ANTONIO AGE 46 Then, when I have a minute to spare, I refer to my photos and type everything
into my food diary,"
"I
32
JANUARY.
WATCHERS
MA.GAZINE
BY MELISSA WALKER
SPICES
FOR HEALTH
CINNAMON. one of the MCCORMICK®SUPER SPICES .. isan antioxidant-rich complement to breakfast. Sprinkle % teaspoon onto oatmeal and start your day deliciously.
I
\
CINNAMON
Y2
teadpofJn
haa a$ l1Ian~antloxl~nl!;
!A cap I BLUEBERRIES I
oS
.. ..
Diet
CAN THIS DIETER BE SAVED?
Little Miss
"If I'm not going to give something my an, there's no point in trying. Three weeks ago, I swore off sweets and eating out, and I started waking up early to get to the gym. I lost three pounds the first week-but barely any since. I'm ready to throw in the towel and dive into a pint of ice cream. Help!" _·Molly Woundtightly
EXPERT TO THE RESCUE
the numbers 011 the scale. Remember, your weight is just one measure of the healthy changes you're making. Adopt an 80/20 eating strategy. Eighty percent should be the good stuff: whole grains, fruits and veggies, lean meats, and healthy fats. TIle other 20 percent can-and should-be the fun stuff, So if you have nonfat yogurt with fruit and slivered a]monds for breakfast, and for lunch you have a salad with chicken breast, go ahead and have a handful of fries with dinner-and savor them without remorse, There's a name for what happens when you're too rigid with dieting. I call it the "What the heck?" effect. You're meticulously good for three weeks, and then you eat a brownie and think, "What the heck? I'll finish the entire tray!" Tnis behavior leads to a sense of self-loathing that makes
Per ec
As a former perfectionist who now helps others accept their imperfect selves, allow me to offer some expert advice: First, put down the spoon, Now, pick it back up again-after you've measured out a reasonable portion. When you're trying to lose weight, it's generally the quantities that are problematic, not food itself. You're taking a perfectionist'S approach to weight loss. That's fine if all you're after is a quick fix, But going to such extremes won't cut it if you're in this for the long haul. For example, when a patient tells me she wants to drop six dress sizes in a few months, I liken her to someone who's never gotten off the conch saying she'd like to run a marathon: It's not realistic. Instead of sprinting to the finish line in January, try taking baby steps by setting attainable goals, such as, "Today, 111take a walk during my lunch hour," or "I'm going to eat one less processed snack." Focus on that one healthy change a day rather than
it hard to get back on track. I'd rather see you eat one cookie a day (and enjoy it) than give up sweets "for life," Oh. one last thing: Enjoy the act of eatin.g. Focusing on the sumptuous flavor of dinner rather than the calories it contains will make mealtime a lot more pleasurable,
THE EXPERT ADVICE IN THIS COLUMN IS BASED ON AN INTERVIEW WITH ALICE DOMAR, PH.D" EXECUTIVE DIRECTOR OF THE DOMAR CENTER FOR MIND/BODY HEALTH IN BOSTON AND AUTHOR OF BE HAPPY WITHOUT .BEJNG PERFECT (CROWN. 2008).
34
JANUARY·
MAGAZINE
BY DEBBIE KOENIG
MUC\nE~
Diet
TECH TRENDS
Traditional networking (think swapping business cards and phone calls) has taken a high-tech twist, making it easier than ever to trade contact info with potential pals. That's good news for your diet, since studies show that weightloss success is contagious among friends.
st
GIVEAHIGH5
You're walking your first 5K and hit it off with a fellow walker. Instead of letting the moment pass and missing out on a potential workout buddy, use Poken. This gadget acts as a contact-exchanging tool. When your Poken taps against another person's Poken, your info is exchanged instantly. (Download it later to Outlook or other programs .. )
$19.95.STARTPOKEN.COM
GettheApp
Just met someone at a cocktail party who shares your love of tennis? Set up a match with the cheapest and easiest high-tech networking tool around. Bump,. a free app for iPhone and Android, is as simple as its name suggests; it lets users simply bump their phones together to exchange contact info in a flash,
FREE.ITUNES APP STORE AND ANDROIDFREEWARE.COM
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Q
At your Weight Watchers meeting, you discover a fellow member who loves the same new sushi place that you do. Why not exchange contacts and plan a lunch date with MiFi? This compact, wireless device (it's the size of a credit card) lets you exchange e-mail with a new buddy even if there's no wireless network nearby. NOVATEL WIRELESS MIFI2200, $299.99. BESTBUY.COM
; ~ ~ ~
~
36
JANUARY.
WATCHERS
MA.GAZINE
BY AMY LYONS
at WeightWatchers.com/cheese
(CWeightWatchers"
WEIGHT WATCHERSon foods and bever.~es is the Fe~isler.d trademark of WW foods, LLC. WEIGHT WATCHERSfor services is the re~i'tered trademark of Wei~ht Watchers lntematlcnal.Inc. PainrsPlu.i, the trademark of Wei~ht Wat,hel"$ lnternattonalInc. Trademarks are used under li,en<e by Schreiber Foods.Inc. "2011Wei~nt Wat'her< lnternauonal, I nc. ALIri~i1l<reserved.
Diet
ReI_.....
Do you duck for cover every time you open a cabinet? Then it's time to reclaim your space! Bonus? Organizing your kitchen space will help you refocus on your weight loss.
You didn't accumulate the clutter in one day; it won't get cleared out in a day, Instead, set a timer for 15 minutes and tackle one cabinet in that time, Devote time to the project each week and in a month you'll be clutter-free!
lVhat's My Strategy?
Your plan of attack? Begin by dividing your cabinets into fou r areas that make sense for the way you use your space: 1) Daily Dishes Store everyday dishes, silverware, and glasses in your easiest-to-access cabinet, This should be a space you can reach easily without standing on a stool. 2) Storage Put plastic wrap, foil, chip clips, and Tupperware for leftovers in one area near the fridge for easy access. 3) Food Prep Store cutting boards, knives, mixing bowls, and other prep tools in one location. 4) Cooking Keep pots, pans, ladles, and spatulas in a space near your stove. Reserve your deepest cabinets for this category so you call accommodate cookware; also try to have a drawer here designated for ladles and other large cooking tools. »
88 JANUARY·
MAGAZINE
BY KRISTIN KOCH
Diet
~_.,A.,.._.
EASYUPGRADE .,
If your kitchen hasn't had a remodel in a long time (or ever), your biggest pet peeve is probably your dysfunctional cabinets. Older cabinets are hard to reach, lack adequate shelving, and are generally less functional than today's models, A quick fix? Remove the doors on two ,sets of cabinets and insert new sturdy but aura.cllve shelving 10 create a sen of open cabinets. In one cabinet put everyday glassware; in the other put dishes and mugs. It's a fast, low-cost way to make your kitchen more modern-looking and more user-friendly.
Make more shelf space by nailing hooks to the bottom of a shelf to hang mugs. Keep odds and ends organized by usinga seethrough shoe organizer to hold spices, baking supplies, aprons, and measuring cups. Save space by installing hanging wall or ceiling racks for pots and pans. Also, nest lids in a lid rack to keep them organized. WALL & DOOR RACK. $5.99.
CONTAINERSTORE.COM
Avoid frustrating cabinet searches by creating a "cabinet index." If you have deep cabinets where you can't see the contents easily, print out a list of all the items that are in each cabinet, and tape it to the inside of the door.
~--------------------------------------~
40
JANUARY· FEBRUARY 2011 WEIGHT WATCHERS MAGAZINE
EX.PERTS: PETER WALSH. AUTHOR OF DC£S THIS CLUTTER MAK£ MY BUTT LOCK FAT? (FREE PRESS. 2008); MARRERO, AUTHCR OF T/-IE CLUTTER DIET(REASCN PRESS. 200S)
en;oy.
have 76% less fat and that savory, siz.zling sausage taste you love.
So this year, make a better promise and enjoy being good to yourself.
Diet
Doing more eating than working at your PC? Stop computer snack-a-thons with these no-fail fixes.
the Mess
You probably think typing your way through lunch will win you points with the boss. Actually, it can make you less productive: Research shows that your ability to think critically is compromised when you work and eat simultaneously. Taking <Ii just a short break (even 10 or 15 ~. minutes) to eat will help clear ::;: ;:. your miud and improve your t~ work for the rest of the day.
ThinkAbout
In the morning, make a list of five things you want to get done that don't involve your computer-such as mailing a bill or making an appointment. Every few hours, take a break and do one activity on your list. "Using a different part of your brain rev~italizes you and helps take the focus off food during the workday," says Lois Barth, a life coach in New York City.
Crumbs and food scraps may attract unwanted visitors to your desk: namely, mice and bugs. Plus, the can of diet soda you keep by your keyboard poses an even greater threat: One accidental knock of your cola can and your hardware could be history. "I see multiple cases a week ofkeyboards damaged by spilled drinks," says Matthew Dworkin of Geek Squad at Best Buy stores. Instead, switch your allegiance to water, and avoid an "oops!" situation with a spill-proofbottle.
'::t "",
::t
Q.
-~-~~----~~~-~---~~-~-~--
ESSENTIAL OIL Keep a ti ny vial of essential oi I on you r desk; whether you're patchou Ii, ta ke a whiff of you r favorlte scent instead of reach ing for a snack.
o '"
::t
Q.
~ o
COMPRESSED AIR Use a can of air with a nozzle (found at office supply or photo stores) to clean out the crevices of your keyboard; once it's spotless, you may think twice about messing it up again. A PERSONALIZED SCREENSAVIER Upload an icon ic i mage that will keep you focused weight-loss goals-for example, a beach shot or a photo of you at your ideal weight. on your
JANUARY·
FEBRUARY 2011
48
Ask your doctor about Cymbalta and the Cymbalta Promise program.
When you're depressed,. every day can feel like a struggle. It can be hard to feel like things are going to get better. And even harder to think about finding the right treatment option. The Cymbalta Promise program is designed to help you get started on Cymbalta and to encourage an ongoing. dialogue with your doctor throughout your treatment. If you and your doctor aren't satisfied with Cymbalta, you may be reimbursed 100% of your out-of-pocket prescripfion costs for up to the first 60 days of treatment. OUf goal is to help you get on the right treatment. whether it's Cymbalta or not. This program is not a guarantee of efficacy. It provides a trial period that may help you and your doctor assess the efficacy, safety, and tolerability of Cymbalta. To learn more about the Cymbalta Promise program and to enroll, visit our website at www.cymbaltapromise.com or call
Cymbalta® (duloxetine HCI) is not for everyone. Do not take Cymbalta if you:
• Have recently taken a type of antidepressant called a Monoamine Oxidase Inhibitor (MAOI) or Mellaril® (thioridazine) • Have uncontrolled eye pressure) narrow-angle glaucoma (increased
1. a77-CYM BALTA. -
You are encouraged to report negative side effects of prescription the FDA. Visit www.fda.gov/medwatch, or call 1-800-FDA-1088 ..
Reimbursement offered for up to 60 days of Gymbalta therapy to a maximum of $700. Prescriptions for more than two capsules per day are not eligible for reimbursement Limit one reimbursement per person. Offer void where prohibited by law. Valid only in the United States for US residents. Offer not valid if your prescription claims for Cymbalta are reimbursed. in whole or in part, by (1) any governmental program, including, without limitation, Medicaid. Medicare, or any other federal or state program, such as Champus, the VA. TRICARE, or a state pharmaceutical assistance program, or (2) any third-party payer in the state of Massachusetts. By accepting this offer., you agree to notrfy your insurance carrier of reimbursement if required to do so by law or under the terms of coverage. Add itional exclusions may apply and this offer may be terminated, rescinded. revoked or amended by Lilly USA. LLC at any time without notice .. Cymbalta@ and the Cymbalta Logo are trademarks of Eli Lilly and Company.
C~balta(&} ~~~:~
d u lox e tl n e H CI
C.4.PSI)LES
side
• In clinical studies for approved indications (depression, generalized anxiety disorder, diabetic nerve pain, and f.ibromyalgia) ,.the most common side effect was nausea. o Other common side effects included dry mouth, constipation, sleepiness, increased sweating, decreased appetite, dizziness, and weakness. This is not a complete list of side effects. See Boxed Warning, "Who should NOT take Cymbalta?" and "What should I talk to my healthcare provider about?" See full prescribing information at www.cymbalta.com. Talk to your health care provider if you have questions or develop any side effects. You are encouraged to report negative side effects of prescription drugs to the FDA. Visit www.fda.gov/medwatch, or call1·800-FDA·1088.
What is Cymbalta?
Cymbaltais a prescription medicine that is approved to treat multiple conditions. Cymbalta is approved for the treatment of major depressive disorder (MOD), also called depression;. generalized anxi.ety disorder (GAD); and for the management of fibromyalgia (FM) and diabetic peripheral neuropathic pain (DPNP), also called diabetic nerve pain.
0067022 © 2010, Lilly USA, LLC. All righlsreserved. Cymb alta is a reg isle red Ira dem ark 01 Eli Lilly and Co mp allY..
Pucker Up
Ring in the first day of Chinese New Year by swapping your usual pink lip gloss for a standout rose-petal-red lipstick The color red symbolizes good luck in Chinese culture.
AI Try/tOn
~.
It's been two months , since you made that New Year's resolution to lose weight. Do a "stat check" with a tape measure to see how your numbers have improved.
4f7
iiIii~HE
BASICS
Want looking skin but not an makeup bag? Pick your problem below out the one product you need to look P"rf,,~t-t·:u
Skip heavy foundation and instead try a sheer tinted moisturizer with SPF and treatment ingredients (like glycerin) to even out your complexion and deliver a healthy glow.
TRY OLAY DEFINITY DRUGSTORES COLOR RECAPTURE, $24.99, NATIONWIDE
Let Me Glow!
No More Circles
Dark circles and discoloration are an issue for almost everyone post-40. The key to coverage: a creamy, yellow-based concealer pen with a brush applicator for easy blending.
TRY NAPOLEON PERDIS MI.GHlY CONCEALER PEN, $29, UL1A.COM
Worried that makeup is going to bother your sensitive ski n1 Try an oil-free minerai makeup that won't irritate or clog pores.
TRY BAREMI N [RALS SP.F 15 FOUNDATION, $25, SEPHORA.COM
Use your fingers and apply product in the direction of facial hair growth to prevent caking.
TI P
48
JANUARY·
MAGAZINE
KATERINA GKIONIS
;:;
@J
C\I
~ejghtWatchers~Online
Finally, losing weight clicks"
renews thereafter at standard monthly
*People following the Weight Watchers plan can expect to lose 1-2 pounds per week.
**Sign up fee waived with purchase of Weight Watchers Online 3·month savings pian ..Automatically rates until you cancel. Offer valid 12/26/10 - 3/12111. One person per subscription.
Tvllll'lll1 ,......
"Plus-size women
come in all
different shapes and proportions; what might look like a fashion disaster on one
woman can be
a total success on another."
=Simoti Tuke, costume designer for the new CBS sitcom "Mike Cj Molly"
BY KATERINA GKIONIS
o ,
Of course you want to look great while you slim down-especially at work. So we've found office staples (in everpopular neutrals) that help you do just that!
BY ERINN BUCKLAN • STYLING BY EMMA PRITCHARD
everyday
For bodies in transition, a cropped cardigan is a stylish substitute for a structured jacket. The loose draping of the sweater will.still be flattering even as you drop pounds.
JACKET, $59.99. KMART.COM $24.99, KMART_COM
49 TRY A TIE
BLOUSE.
A blouse with a decorative bow draws the eye up and frames your face, taking the focus off problem areas. One caveat: Steer clear of th is style if you're busty. JACLYN SMITH FOR KMART TIE-FRONT
e SMART PANTS
SUSAN GRAVER CH ELSEA STRETCH
We can't believe no one thought of this before-flat-front black pants that have an elastic waistband in the back. Stylish and practical!
WIDE·LEG PANT,
$36.-50, QVe.COM
Always 'wearing neutrals to the office? Us too! Try mixing in color or patterns with bags, shoes, and jewelry.
52 JANUARY·
WATCHERS
MAGAZINE
~eightWatchers'
Scales by Conair®. To learn more about Weight Watchers scales, go to conair.com
WEIGHT WATCHERS is the registered trademark of Weight Watchers International, Inc and is used under license_ ©2011 Weight Watchers International me. All ri~bts reserved, 10AD111685
casual but
o GO FIGURE
VICTOR 'BY VICTOR ALFARO
sophisticated
CARDIGAN. $50. BONTON.COM
A long cardigan (get one that hits below the thighs) made with a touch of spandex skims over your hips and flatters almost every body type.
A shirt that fits snugly at the bust and then flares out conceals a round tu mmy styl ish lv. VICTOR BY VICTOR ALFARO SHIRT. $86, BONTON,COM Pairthese trim, fitted slacks with a flowy blouse and sweater to keep your proportions in check. IMAN GLOBAL CHICK SLlM FIT TROUSER, $69_95, HSN_COM look smaller; it's a bit of an optical illusion, but we'll take it!
fLAPOVER TOTE, $418. RADLEYLONDON.COM
ptesentatton
G DRESS
PERFECT No time to coordinate an outfit? Try a dress with a built-in necklace! Bonus: A hidden lining, of "tummy tucking" fabric (think control-top stockings) makes you look instantly thinner.
DONNA RICCO CHARCOAL DRESS, $148. DONNARICCO.COM
po'wer
e TAKE COVER
Three-quarterlength sleeves provide coverage to the upper arm without the bulk of a structured jacket and keep a slim part-your wrists-visible.
e 'WELL-HEELED
cut: it hides large hips, but for slim women, it creates the illusion of curves. Something for everyone!
Metallic heels add a pop of color and make legs look longer and leaner. JOAN AND DAVID "KAIROS" HEns, $110, MACYS_COM
T WATCHERS
MA.GAZINE
Life
IS
full of celebrations.
Birthdays. Anniversaries. Get well. There's just one beautiful, delicious way to bring joy to all of them. Happiness is always in season"
Speak with a Fruit Expert® at one of our 900 locations nationwid e . Ope n 7 days a week,
1-877- Do-Fruit
. EdibleArrangements.com
© 20 II Edible Arrangemems~ LLC_ AI) rights reserved. Arrangements. Shawn: Berry Special Oc.(_a~iOll®with chocolate dipped strawberries .. Slam Dunk Dehghc" with drpped sc-nwberrfcs, dipped pineapple and Get Well 001)000, Berry Chocolate Bouquer" with Edible Numbers,® Available ~na variety of shes. Ccnteoers may vary. Delivery not. available ~nall areas. Franchises available: call 1·888 ·727·-4258 or .... €ilfr.anchis-e.com. isit
03 ,'"
'Th~S<l statements have not been evaluated by the Food and Drug Adrninlstratlon, These prod'uCll; arE n oj inten d~ d lu d iag nose. treat, CUFe or prEve nj any d ,seaSE. IGinde A,A. Demographic cltterence and trends of vitamin D i~sutficiency in the US population. 1988·2004, Nat Rev Rh~umatol. 2009 Aug; 5(8):417-8,
©2010 'Walmart
1{1-1i}13.-WMmva
Walmart~l~
Save money. live bet.ter.
Visit www.walmart.com/spri ngvalley
Health
One expert tells the cold, hard truth about why this season can lead to overeating.
Can I allow myself more calories now that it's cold outside? If you live in an igloo or a tent year-round and you're constantly exposed to cold temperatures, you definitely need more energy to maintain your core body temperature in the winter. But if, like most, you spend the majority of your day in heated indoor spaces, you don't. need to consume any more calories than you normally would. But I crave comfort food 24/7. Why? The foods our culture cherishes at this time of year veer more toward heavy and hearty than light and healthy. In addition, for some people, the desire to devour heavier foods like mashed potatoes or beef stew has less to do with the cold and more to do with the lack of sunlight that contributes to a condition known as seasonal affective disorder (SAD). In fact, a study published in the medicaljournal The Lancet suggests that a drop in serotonin, the body's "feel good" chemical, has been linked to increased appetite (particularly in people who suffer from SAD). So am I less likely to lose weight in the 'winter? Unless you follow a squirrels lead and hibernate, no. Instead, why not venture outdoors for a walk? The cool air is not only refreshing; it will likely cause you to walk a lot faster than you usually do. Just remember to pile on a few easy-to-remove layers so you won't. get t.oo warm when you pick up the pace. Also, bring along a water bottle: You may not sweat as much or feel as thirsty as you do in the warmer months, but you're still at risk for dehydration. w.w
EXPERT
ADJUNCT
BY MICHELE BENDER
C<1NeightWatchers'
Learn more about ouramazini new taste at WeightWatchers.com/yofurt
WEIG HT WATCH 6RS on teeds and t.mrage:; is Ihe fBg is lered tradBma,j( 01 WW Fonds, LLC. WEIGHT WATCHERS lor services 'is !he regislered lra~emark 01 Weighl Walchers 1~lemalional, Inc, Poin/sPJus is the trademark nl Wei~'hl Watchers InIBm<llio~BI, 'lnG, TraiJerrnarks are ~sed u nderl lcense by Gilsa Products and Se rvices, Go, ©2011 Weighl W.Jtcher5 Inlemaliona'l, Inc, All rights '8serve~, Relailer: We will reimtitJIse Yll~ lIle tace value. lor handling III is coupon accol~ing 10 our oiler. Aoy other usecon,lilutes l[ilU~. Voi~ il t<l<sd, prvhit>ilefJ 0' vlherwise restricted by law. Customel pays <lOYsale'!a>:. Void il Qopioo, translerred, purchased 01 OlJld. Limi tone coupon per pucbase Cash value 1/.201 Milil t~ lALA ;fOODS, eMS Dept. f 83038, 1 Fawcetl Dr., Del Rio, TX 70040
a~
$1.000
Yogurt 6 oz.cu /€i\l·.
I MANUFACTURER'S
COUPON
EXPIRES 02/28/2011
ps
. .:" ~welghtWatchers
Health
They're a must-eat for health and satiety, but with so many varieties, how do you choose?
eans
age
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Protein. Powerhouse
Edamame packs nearly twice the protein of other beans. Plus, their soy protein wi II keep you feeling full for hours. Craving a crunchy treat? Dry-roasted edarname (available at most supermarkets) has one quarter of the fat of dry-roasted peanuts!
PER SERVING (1 C RAW, SHELLED):
Speckled cranberry beans are high in folate, which a Swedish study suggests may lower the risk of postmenopausal breast cancer. For an authentic Italian side salad, shell beans and cook about 20 minutes. Drizzle with olive oil and top with fresh chopped parsley ..
PER SERVING (1 C COOKED),
PolntsPlusvalue,5 --------------------------~
PointsP/us value, 4
The more you eat beans, the less gassy you'll be, but soaking dried beans loosens the skins, which will also reduce the amount of gas they cause. Another reason to try dried: The U.S. Department of Ag riculture considers dried beans a vegetabl.e servi ng; canned are not.
110
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of b1agel-y
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Health
What'sHidi~g
at Your Gym?
Answer: a little more than you bargained for when it comes to germs. Here's how to stay healthy and safe.
If you've resolved to get in shape this year, you're likely docking some time at the gym.
But according to the latest research on how germs are transmitted, you may have some unwanted company. "Germs thrive in places that are crowded, moist, and warm, like the gym," says Steve Zinder, Ph.D., an athletic trainer and assistant professor of exercise and sport science at the University of North Carolina at Chapel Hill. That means viruses, bacteria, and fungal infections may all be lurking on your yoga mat. And you've likely heard about the newer staph infections, such as MRSA, which is transferred byskin-to-skin contact and resists most antibiotics. Despite the risks, if you exercise common sense when exercising, chances are you can sweat without sweating it.
showers/locker room
ICK FACTOR The shower floor at your gym is a mosh pit for germs. Step barefoot on those tiles, and you can wind up with athlete's foot, plantar warts, or onychomycosis, the fungus that causes yellow, cracked toenails, says Jane Andersen, D.P.M., a spokesperson for the American Podiatric Medical Association. You may prefer to shower in the privacy of your own home, but if you wait until you get home to shower and change, you're simply transporting germs from the gym into your car and house. "The best thing you can do to prevent disease transmission is to shower at the gym with soap and water," says Zinder. GERM BUSTER Keep a pair of plastic flipflops in your bag and never step into the shower without them. Before changing
»
62
JANUARY. FEBRUARY 2011 WEIGHT WATCHERS MAGAZINE
BY MARISA COHEN
AGED WHITE
BAK D
POTATO CiHlPS
--RRAND--
Health
back into street shoes, dry feet carefully, especially between toes. Every few weeks, disinfect shower shoes with a diluted bleach-andwater solution (% cup bleach to 1gallon water). BACKUP PLAN Forgot your flip-flops? Always keep extra plastic shopping bags in your gym bag, and wrap them around your feet in a pinch. (Take small, careful steps so you don't slip.) Also use plastic bags to hold dirty workout clothes and keep germs from spreading in your gym bag.
at least once a day. If you're unsure of your gym's cleaning schedule, ask the manager. Also, make sure your gym provides antiseptic spray or wipes to clean machines and free weights after each use. Don't get on a machine unless it's been wiped down. 'When in doubt, do it yourself.
B.ACKUP 'PLAN
Many gyms now supply alcohol-based hand sanitizer. Take advantage of the freebie after using any cardia machines or gym equipment.
yoga mats
ICK FACTOR All those bare feet leave behind layers of germy sweat, making you susceptible to viruses, ICK FACTOR Researchers from the bacteria, and fungal infections such Brooke Army Medical Center at as ringworm, which causes red, Fort Sam Houston in San Antonio, scaly rings on the skin's surface. The Texas, tested gym equipment biggest concern these days, however, and discovered viruses (generally is MRSA, which often appears as a rhinoviruses) on 63 percent of large, red hump or boil (similar to a equipment surfaces at two different spider bite) on your body. gyms. In general, free weights were GERM BUSTER BYO mat! Unless you significantly more contaminated know it's been cleaned or sprayed from the previous class or users, than cardia machines. GERM BUSTER AJI surfaces and pack a mat from home. For added protection, spray your mat with an equipment should be cleaned antimicrobial product between workout A WORD ABOUT BEDBUGS sessions. Also, cover any cuts, scrapes, or razor Thanks to international travel. bedbugs. which burns with a bandage were almost eradicated from the U.S. with the before class, since open help of the chemical DDT after World War II, sores make you more are back. The pesky critters are showing up likely to get an infection everywhere. including gyms. Bedbugs typically hitch a ride in someone else's gym bag to a from a dirty yoga mat. locker, where they call survive for up to a year! BACKUP PLAN If you How can you avoid bringing bedbugs home? leave home without Rent a locker that vou don't have to share ..It your mat, drape a few may add a little extra to the cost of your annual towels over a gym mat, membership, but it's worth it. If you must use a communal locker, hang up your clothes; never covering as much of the just set them in a pile on the floor of the locker. surface as possible. VW
W"ltmeW NY 11976
64
JANUARY·
RSIO
Live Onli neSessions 5G-min ute practice sessions tutered by native speaJiers.
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Mobile comosntonA p(actice appl ication lor your iPIlOlle® or iPo'd louche device
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02D1D Rosffita Stene Ltd. All ri:gl1ts reserved. Iphone aM if'.!Jd'lmmh are registered trademarks of A,pJiI~lnc, OUer limite-d til Rosetta Stene 'IIersiolil4 TOTALf''T~products purchased dir~ctl~ from Rosetta stem ami earmrn be cnmbined witI'! any otter alter. Prices snfnect 10 thange 'Mtnoolllollce. {Ufer E'J..jllfesMa)' 3l, 20 i 1. ~Gua rantee is Iirn ited '0 'kr:il1Ml 4 prod uct pu rchaees m ede directl:.- frnm fi:[):Sei1astene and dees nB1lnclude retu m sf ipplng, Guarantee does nol applyl(j allY unhna scbscripunns purchased ser:.aI<ltp.I~ tmn fllI~ C[)"'ROM pmduct IU snhsmptca renewals. ~II materials included with the prnduct ,H time n.f DUn:;hit~f!'oust hi! :I1!lurn~rll01l:p.tI1etsnd und~m<lO!dm hi! ~Iill:ihlp.-fflF ~n"ll~h~n~p.- OFrf!'fun.:1.
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To learn more about Weight Watchers~ products. go to WeightWatchers.com/sweetbakedgoods
WEIGHT WATCHERS on toods and b"",rnge,', the reyi,tered tr,demark 01 'NW Foods, LlC, WEIGHT WATCHERS lor sevees Is the registered tr.demark 01 Weight Watchers Internalio"al, IflC, PolntsPlu$ is lhe t",demark of Weighl Walch'" International, Inc, TradOlfllarks am usee under Ii","", by Dawn Food Products, tnc. ©2Dll \Illight W,tch,,, Inlernalional.lnc. All rights reserved
Health
NEWS, NEWS, NEWS! _
Are you doing everything to protect your heart? We the journals and plowed through the research to help you do just that.
Heart disease was once called the silent killer because so little was known about its warning signs. For women in particular, there just wasn't a lot of focus (or research) on the condition. Wow, how times have changed! Now, heart disease is considered the single leading cause of death among American women. In fact, it's been determined that middle-aged women who suffer a heart attack are likely to have a second one within fiveyears. Given stats like these, it's no surprise that heart disease now rivals cancer for both research dollars and media attention. Though you might have little control over certain risk factors such as family history, race, and age, you can control others by keeping your weight in check, not smoking, and exercising regularly. Read on for other ways to keep your heart strong.
Medicine at Columbia
University in New York. If you're over 30 and are overweight, have high blood pressure, or have a family history of heart disease. request the test at your next doctor's visit.
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BY KATHLEEN DOHENY
JANUARY·
WATCHERS
MAGAZINE
67
Another year. Another resolution. Not just another approach to manage your cholesterol.
Indication
LIPITOR®(atorvastatin calcium) is a prescription medicine that is used along with a low-fat diet. It lowers the LDL ("bad" cholesterol) and triglycerides in your blood. It can raise your HDL ("good" cholesterol) as well. LIPITOR can lower the risk for heart attack, stroke, certain types of heart surgery, and chest pain in patients who have heart disease or risk factors for heart disease such as age, smoking, high blood pressure, low HDL, or family history of early heart disease. LIPITOR can lower the risk for heart attack or stroke in patients with diabetes and risk factors such as diabetic eye or kidney problems, smoking, or high blood pressure. You are encouraged to report negative side effects of prescription drugs to the FDA. Visit www.fda.gov/medwatch or call1-8oo-FDA-1088.
©
2010
Pfizer Inc.
AU right, reserved.
The FREE12-Week Guide to managing cholesterol can help you get started with diet and exercise in a way that works for you.
Heart-healthy recipes. Easy-to-follow exercise videos. Assessment tools and more.
Every week you get more ways to help manage your cholesterol. Why 12 weeks? National guidelines say it takes just 12 weeks of healthier habits to see if diet and exercise can make a difference in lowering your cholesterol. You'll learn things like how to read food labels and how to turn everyday activities into exercise - even things you can do at your desk. And every week you'll receive an email full of new tips and new ideas to try that week. So you can choose what works to help manage your cholesterol on your terms.
So if you're ready to make the resolution to see how diet and exercise may help manage your cholesterol, we're ready to help.
The 12-Week Guide is part of
My HeartWlSe™
Brought to you by
Important Safety Information LIPITORis not for everyone. It is not for those with liver problems. And it is not for women who are nursing, pregnant or may become pregnant.
If you take LIPITOR,tell your doctor if you feel any new muscle pain or weakness. This could be a sign of rare
but serious muscle side effects. Tell your doctor about all medications you take. This may help avoid serious drug interactions. Your doctor should do blood tests to check your liver function before and during treatment and may adjust your dose. Common side effects are diarrhea, upset stomach, muscle and joint pain, and changes in some blood tests.
atorvastaUn calciurn
LI~IT'c.~~
IMPORTANT FACTS
LOWERING YOUR HIGH CHOLESTEROL
High cholesterol is more than just a number, it's a risk factor that should not be ignored. IT your doctor said you have high cholesterol, you may be at an increased risk for heart attack and stroke. But the good news is, you can take steps to lower your cholesterol. With the help of your doctor and a cholesterol-lowering medicine like LIPITOR, along with diet and exercise, you could be on your way to lowering your cholesterol. Ready to start eating right and exercising more? Talk to your doctor and visit the American Heart Association at www.americanheart.org.
a1K:;rv=S....tatirl caldurn
t<od.~
LI#2'I-r~#z
(UP-ih-tore)
Don't:
o o o
Do not change or stop your dose before talking to your doctor. Do not start new medicines before talking to your doctor. Do not give your LIPITOR to other people. It may harm them even if your problems are the same. Do not break the tablet.
ABOUT LlPITOR
LIPI1DR is a prescription medicine. Along with diet and exercise, it lowers "bad" cholesterol in your blood. It can also raise "good" cholesterol (HDL-C). LIPI1DR can lower the risk of heart attack, stroke, certain types of heart surgery, and chest pain in patients who have heart. disease or risk factors for heart disease such as: o age, smoking, high blood pressure, low HDL-C, family history of early heart disease LIPI1DR can lower the risk of heart attack or stroke in patients with diabetes and risk factors such as diabetic eye or kidney problems, smoking, or high blood pressure.
Manufactured by Pfizer Ireland Pharmaceuticals, Dubl in, Ireland © 2009 Pfizer Ireland Pharmaceuticals All rights reserved. Printed in the USA.
o
o
Ask your doctor or health care provider. Talk to your pharmacist. Go to www.lipitor.com or call 1-888-LIPITOR.
Uninsured? Need help paying for Pfizer. m.edic.ines? Pf. izer has programs that ~ can help. Call1-866-706-2400 or visit www.PtizerHelpfulAnswers.com·anSWers·
Distributed by Parke-Davis, Division of Pfizer Inc. New York, NY J0017 USA June 2009
Health
NEWS, NEWS, NEWS! _
When it comes to protecting your heart, not all candies are equal. Researchers at Harvard University found that eating chocolate five or more times a week HARD CANDY !ix/week reduced the prevalence Heart disease of heart disease in study +49% subjects, while indulging in the same amount of CHOCOLATE !ix/week non-chocolate candy Hea rt disease increased the prevalence. -57% To keep calories in check, opt for an ounce of dark chocolate every few days.
Aim to Maintain
Think a small weight gain won't impact your heart? Guess again. Mayo Clinic researchers recently found that even a modest weight gain can raise your risk of heart attack and heart disease-at any age. Study participants (all healthy, most under 30) who put on an average of 9 pounds exhibited symptoms associated with an increased risk. BOTTOM LINE Don't let the pounds accumulate with every passing year. Do an annual birthday weigh-in at which you compare your weight with the previous year's. Gained a few pounds? Vow to get back to last year's number.
»
71
JANUARY·
WATCHERS
MAG.AZINE
Health
Manage
Learnto
We've an seen the stressed-out male executive (redfaced, yelling)al1d thought "heart attack waiting to happen." But what about the stressed-out female worker? Turns out, science says, the stress women feel at work is taking a toll on their heart health, too. According to just-out data from the Women's Health Study, sponsored by the National Heart, Lung and Blood Institute, women who reported high job strain increased thei l' risk of cardiovascular disease by 40 percent. Plus, they had an 88 percent increase in heart attack risk. (The study defined job "strain" as doing demanding work with little decisionmaking authority or ability to use creativity and skills.) Since there's no such thing as a stress-free workplace, the key to protecting your heart is managing your stress. Try our tension-tamers, at right.
ST- E SS~ R
GET A HEAD START Arrive at the office 10 to 15 minutes earlier than your boss or your staff does. The extra time will let you assess your schedule for the day, catch up one-mails, and clear your head before the chaos of the day sets in. HAVE A "WORK SPOUSE" ID one coworker, whether it's an assistant or a colleague, who is a strong ally and whom you trust to ma nage tasks. This person can also be your sounding board for political issues in the workplace or other stressful situations. Think of her (or him) as your "work spouse" or your go-to colleague. NO E-MAIL AT THE TABLE In today's work culture, it's unrealistic to "leave work at the office." So it's critical to have some guidelines for how much work you do at home. A good start: Limit your time on e-mail to 30 minutes a night-and the golden rule: no BlackBerry at the dinner table!
GARLIC BREATH
A little garlic on your breath may not be such a bad thing: Preliminary research from China suggests that garlic has potential for preventing cardiomyopathy, a form of heart disease that's the leading cause of death in people with type 2 diabetes. More research is needed, but it won't hurt to add some garlic to your proteins and veggies-just pop a mint afterward! WN
EMBRACE
Hey, we're starting to take this personally! Women's heart issues are often misdiagnosed, and many female heart patients don't receive the care they need. One study published in the journal Heart found women were less likely than men to receive medications such as statins and beta blockers-or even aspirin-to help prevent further heart problems. Don't let your doc off the hook: Discuss your family's heart history and any concerns at your next visit.
72
JANUA.RY·
MAGAZINE
2011
/
YOU'LL GET:
• • • Over 200 delicious & nutritious recipes POINTS® values for each recipe Simple recipes using easy-to-f.ind ingredients Two find-it-fast And a indexes
• •
FREE GIFT!
<LWeightWatdlers
, , Des Moines.IA 50336-1095 Weight \\.f!tchers and POINTS are the registered trademarks of Weight VVatclIersInternational, Inc., arid are used under license by Oxmoor House, Inc. oxmoor,hOUS8.com 533727
10AHWIAE
Bread Perfected.
Sandwich Thinsc Rolls Calories
100
Fiber 5g
Fat 19
Break-Fast
To mark the start of National Oatmeal Month, dish up your favorite instant oatmeal and add a servIng of diced apple, pear, or banana.
Honey Do
It's National Popcorn Day! Instead of butter, toss hot air-popped popcorn with a drizzle of honey, a dash of kosher salt. and coarsely ground black pepper to taste. Delishl
Ladle Up
Today Is the Soup~r Bowl XVII contest In Santa Fe, New Mexico. Join the fun at home by whipping up a pot of your favorite soup (or check out our hearty recipes, p. 86).
75
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No idea what to cook? OUf ten single-serve meals deliver big flavor for fewer PointsPlus values.
Lunch
CHICKEN PIZZA
Preheat broiler. Spread 1 large whole wheat pita evenly with X c pizza sauce. Top evenly with Y, c fresh baby spinach, 3 oz sliced cooked chicken breast, and 1 Tbsp shredded fat-free mozzarella. Broil until heated through and cheese melts, about 2 min. MAKES1 PIZZA. POIn plu value, 8
Brealifast
CHEESY EGG WRAP
Spray small nonstick skillet with nonstick spray; set over medium heat. Add Y, c egg substitute and 1 Tbsp herb goat cheese. Cook eggs until scrambled, 3 min. Spoon into 1 (6-inch) fat-free tortilla; spri n kle with 1 Tbsp chopped pimiento. Roll up. MAKES 1 WRAP.PolntsP/usvalue:4
Mix % Ib ground lean lamb and Y, tsp spicy mustard; form into patty. Spray grill pan with nonstick spray; set over medium-high heat. Grill burger 3 rni n per side. Put in 1 light hamburger bun. MAKES 1 BURGER. olntsPlusvalue: 6 P
Heat 1 tsp oil in skillet over high heat. Add )t.t Ib pork loin cut for stir-fry; stir-fry 2 min. Add 1)1; c coleslaw mix, X tsp minced garlic. y, tsp Asian fish sauce, and Yo tsp pepper; stir-fry 2-3 min. MAKES1)1, CUPS. PointsPlusvalue:6
TURKEY BIRYANI
Spray small nonstick skillet with nonstick spray; set over medium heat. Add Y; Ib diced turkey cutlet, Yo c diced onion, Y, c diced bell pepper, and Yo Tbsp curry powder; cook 3 min. Add Yo c cooked rice and X c chicken broth; cook 2 min. Stir in Y. c plain low-fat yog u rt. MAKES2 CUPS. PointsPlus value: 8
POM-APPLESMOO""HIE
Puree 7< c vanilla fat-free yogurt, Y, c pomegranate juice, Y, small diced peeled apple, and X c crushed ice in blender. MAKES CUPS. Pojnt!;Plus value: 5
THAI TUNA
1"
TOFU KEBABS
Preheat broiler. Thread % c drained cubed low-fat tofu. 4 cherry tomatoes. and y, small quartered red onion on lO-inch metal skewer. Brush kebab allover with 1 Tbsp teriyaki sauce. Broil until browned, 3 min per side. Serve with Y, c cooked rice. MAKES1 KEBABWITH RICE. Po;ntsPlusvalue: 7
A.M. COUSCOUS
Bring Y, c fat-free milk and pinch cinnamon just to boil in small saucepan. Stir in )t.t c whole wheat couscous. Remove pan from heat; cover and let stand 5 min. Top with Y; small diced pear. MAKES 1 CUP.PointsPlusvalue:5
Mix y, Tbsp soy sauce, Yo tsp cumin, Y, tsp brown sugar, Y, tsp Asian (dark) sesame oil, and pinch cayenne in g.lass pie plate. Add 1 (6-oz) tuna steak; turn to coat. Let stand 5 min. Cover pie plate with wax paper and microwave on High 1)1, min. Sprinkle tuna with 1 sliced scallion. Cover and microwave 1Y, min. Let stand 1 min. MAKES 1 TUNA STEAK.PolntsPlusvalue:S W
78
JA.NUARY·
WATCHERS
MAGAZINE
LYRic:~
PREGABAUN
@:
Artist depiction
Prescription Lyrica is not for everyone. Tell your doctor right away about any serious allergic reaction that causes swelling of
the face, mouth, lips, gums, tongue, throat or neck or any trouble breathing or that affects your skin. Lyrica may cause suicidal thoughts or actions in a very small number of people. Call your doctor right away if you have new or worsening depression, suicidal thoughts or actions, or unusual changes in mood or behavior. Lyrica may cause swelling of your hands, legs and feet. Some of the most common side effects of Lyrica are dizziness and sleepiness. Do not drive or work with machines until you know how Lyrica affects you. Other common side effects are blurry vision, weight gain, trouble concentrating, dry mouth, and feeling "high." Also, tell your doctor right away about muscle pain along with feeling sick and feverish, or any changes in your eyesight including blurry vision or any skin sores jf you have diabetes. You may have a higher chance of swelling, hives or gaining weight if you are also taking certain diabetes or high blood pressure medicines. Do not drink alcohol while taking Lyrica. You may have more dizziness and sleepiness if you take Lyrica with alcohol, narcotic pain medicines, or medicines for anxiety. Uyou have had a drug or alcohol problem, you may be more likely to misuse Lyrica. Tell your doctor if you are planning to father a child. Talk with your doctor before you stop taking Lyrica or any other prescription medication.
IMPORTANT FACTS
IMPORTANT SAFETY INFORMATION ABOUT LYRICA
Stop laking LYRlCA and call your doctor right away If you have any signs of a serious allergic reaction: • Swelling of your face, mouth, lips, gums, tongue, throat or neck • Have any trouble breathing • Rash, hives (raised bumps) or blisters
LVRIC~ PIU.GA8MIN (!
I..,r,_f!~
Call your doctor right away if you have any syn!-ptom~, especially if they. are new, w.orse or worry you, incl uding: • New or worserung depression • Suicidal thoughts or actions • Unusual changes in mood or behavior Do not stop LYRlCA without first talking with your doctor. This swelling can be a senous problem heart problems.
Like other antiepileptic drugs, LYRICA may cause sui~idal thoughts or actions in a very small number of people, about 1 In 500.
• Avandia'" (rosiglitazone)", Avandamer= (rosiglitazone and metformin)* or Actos" (pioglitazone)** for diabetes. You may have a higher chance of weight gain or swelling of your hands or feet. .. • Narcotic pain medicines (such as oxycodone), tranquilizers or medicines for anxiety (such as lorazepam), You may have a higher chance for dizziness and sleepiness. • Any medicines that make you sleepy
LY~ICA may cause swelling ql your hands, leg.sand feel. LYRICA may cause dizziness or sleepiness.
..
Do not drive a car, work with machines, or do other dangerous things unt.il you know how LYRTCA affects you. Ask your doctor when it is okay to do these things.
ABOUT LYRICA
LYRICA is a prescr.iption medicine used in adults 18 years and older to trea!:
• Pain from damaged nerves that happens with diabetes or that follows healing of shingles • Partial seizures when taken together with other seizure medicines • Fibromyalgia (pain all over your body)
in LYRTCA
Do:
Tell yow' doctor about all your medical conditions, including if you: • Have had depression, mood problems or suicidal thoughts or behavior • Have or had kidney problems or dialysis • Have heart problems, including heart failure • Have a bleeding problem or a low blood platelet count • Have abused prescription medicines, street mugs or alcohol in the past • Have ever had swelling of your face, mouth, tongue, lips, gums, neck, or throat (angioedema) • Plan to father a child. It is not known if problems seen in animal studies can happen in humans. • Are pregnant, plan to become pregnant or are breastfeeding. It is not known if LYRICA will harm your unborn baby. You and your doctor should decide whether you should take LYRICA or breast-feed, but not both. Tell your doctor about all your medicines. Include over-thecounter medicines, vitamins, and herbal supplements. LYRICA and other medicines may affect each other causing side effects, Especially tell your doctor if you take: • Angiotensin converting enzyme (ACE) inhibitors. You may have a higher chance for swelling and hives.
• Take LYRfCA exactly as your doctor tells you. Your doctor will tell you how much to take and when to take it. Take LYRJCA at the same times each day. • Take LYRICA with or without food.
Don't:
• Drive a car or use machines if you feel dizzy or sleepy while taking LYRICA. • Drink alcohol or use other medicines that make you sleepy while taking LYRlCA. • Change the dose or stop LYRICA suddenly. You may have headaches, nausea, diarrhea, or trouble sleeping jfyou stop taking LYRlCA suddenly • Start any new medicines Wit110Utfirst talking to your doctor.
• Ask your doctor or pharmacist, This is only a brief summary of important information, • Go to www.lyrica.com or call 1-866-459-7422 (1-866-4LYRICA).
Uninsured? Need help paying for Pfizer medicines? Pfizer has programs that can help. Call 1-866-706-2400 or visit www.PfizerHelpfuIAnswers.com.
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PARKE-DAVIS. 0 ivision of Pfizer Tnc., New York, NY 10017 • Avandia and Avandarnet are registered trademarks of Glax<>SmilhKline. Rx only ,,', ',.. d Pri d' . rh USA •• Actos is. registered trademark of Takeda Chemicals Industries, Ltd., and ©20 lOP Fizer Inc. All rights reservec. . nnte m tne .. is used under license by Takeda Pharmaceuticals of America, Inc., and Version January 20 to Eli Lilly and Co
Cooking
INGREDIENT ID
If you're willing to meet an eligible new ingredient, we're ready to hook you up!
I WOULD DESCRIBE MYSELF AS Delicate. I have a gentle green color with lacy, parsleylike leaves. My flavor is a cross between tarragon and parsley, but I'm much more subdued than either herb. I have a sweet, fresh, and light personality, WHAT I HAVE TO OFFER I'm the perfect subtle complement to seafood, including crab, scallops, sole, and halibut; white-meat poultry, such as chicken breasts and turkey cutlets; and delicate veggies, like peas and baby carrots. I'm also a fabulous substitute for parsley. ONA TYPICAL WEEKNIGHT I AM ••• Whisked into a salad dressing, sprinkled over steamed beets, or folded into an omelette.
% c fresh chervil leaves. 2 Tbsp snipped fresh chives. y" tsp salt. and % tsp black pepper in medium bowl; set aside. For filling, spray large nonstick skillet with nonstick spray and set over medium-hiqh heat. Add 1diced red bell pepper and 1 finely chopped shallot; cook, sti rring, until bell pepper is softened, about 3 minutes. Stir in % Ib small cooked! shrimp; transfer to bowl. Heat 2 tsp canola oil in sk iIlet ove r medium heat. Pour in egg mixture and cook. stirring occasionally just fold with heatproof spatula to let uncooked egg flow underneath,
other half over filling. Slide omelette with the Simply Filling technique.
PER SERVING (y. OF OMELETTE): 199 CAL, 3 G TOTAL FAT, 0 G SAT FAT. 0 G TRANS FAT. 111MG CHOL. 745 MG SOD. 7 G TOTAL CAIRB, 3 G TOTAL SUGAR. 3 G FIB, 37 G PROT, 438 MG CALC. PointsPllIs va'lue: 5
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MY BIGGEST PET PEEVE Heat! If I'm exposed to heat for any length oftime my personality will turn drab and flavorless. MOST PRIVATE INFO Use me with wanton abandon! A teaspoon of me will getyou nowhere.
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Rice is one of the most popular in the world. $upplyingas most popular
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FOR YOUI•
QUICK COMPARISON
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1 cup cooked White Rice· 200 calories. Ogfat, Og fiber 2/3 cup cooked Brown Rice - 150 calories, 1.5g fat, 2g fiber
try new toothpaste, make kids' lunches, clip coupons from newspaper, invest in horne haircutting kit for kids, try to make 6 a.m. spinning class, drop kids off at school, wait until nobody' swat ing and sneak a candy bar, take Molly to ballet lesson, grab a latte, stop avoiding the gym, interview job applicants, put air in exercise ball, make costume for the school play, take recycling to curb, get a full serving of vegetables, do laundry, keep a fa 0 d journal, clean house before the in -laws visit, clean gutters, make it to yoga class on Tuesday, carpool to soccer practice Saturday, pull weeds in the yard, make time to play catch with Jake, pick up some flowers, window- shop, finish the presentation, practice deep breathing exercise befo re opening 40I(k) statement, drink eight glasses of water, do glute squeezes at my desk, change furnace filter, explain to Molly what "you are what you eat" means, have some family time, stay awake worrying about how to pay for college, meet with financial advisor after Tom goes golfing, find Molly's retainer, practice public speaking, return that ugly shirt, ride my bike to local shops, clean off desk, drive past the drive-thru, buy dog food, buy insulation kits for doors, schedule sales meeting, replace the paper towel roll, finalize sales projections, revise to-do list, read bedtime stories, remember nothing is as bad as it could be, ship package, organize pantry, think fast when making awkward small talk with the neighbor, switch my purse, get bids for the roof, sign Molly's field trip permission slip, charge cell phone, run more than one block without stopping, take the stairs for once, feed the fish, work as hard liS I can, take out home equi ty loa n top ay for gas at pump , drive slower an d avoidq uick starts, ch eck air pre ssure in tires to improve fuel economy, park farther awayfrom the door, check the weather, shred mail, meet with bo ok club, get the carpet cleaned, set alarm for 5: 30, pay bills online, give my kids a hug, think about exercising more, sign insurance form, use cash instead of credit cards, RSVP for party, sharpen the knives, take penny jar to the bank, paywater bill,. rake the leaves, check the mailbox, wonder who does laundry when I'm out of town, fmd the hamster before the cat does, iron my favorite long black skirt, remind Tom that we're watching what we spend, don't go to the grocery store hungry, plan block party, cancel newspaper, change phone plan to less minutes, help Tom find car keys, miss 6 a.m. spinning class and shoot for 5 p.m. one, find the good plates, eat out less, wash windows, set the digital recorder, attend many meetings, put toilet paper roll on the right way, go over the weekly budget with Tom, switch out light bulbs to energy-saving bulbs, trade candy barfor an aPE' enjoy thekids, take backlibrary books, e-mail cookie recipe, check car seat, think about why au spend' more than you make, playa board game with the kids after dinner, showJake howto set the table, water the ficus tree, teach Molly the food pyramid, pop in workout video, motivate myself to do it, play catch-up, sweep kitchen floor, tell kids to use coasters, say no to sugar, iron my no-iron khakis, make brown bag lunches, change a diaper, change another diaper, get toddler dressed, do sit-ups during commercials, read nutrition labels, mop the floors, chat for a bit at the water cooler, groom the dog, play with the kids, empty the dishwasher, find the cat, look for pair of socks, laugh at a joke, find a really good healthy recipe, figure out what organic means, wash the car, pay more bills online, finish Sunday's crossword puzzle, ' step on the scale, take vitamins, look for my weights, recaulk bathtub, call my banker, feed a stray cat, cut soda out of diet, go on a long walk, We can help.® water the plants, hope that the baby goes to bed easily, return movies, coil the garden hose, get up before the alarm goes off, order wheat instead of white, go to farmers market on my way home, dig for change in seats of car, downgrade to basic cable, avoid late fees on bill, eat some cake, www.rninuterice.com plan weekly meals, trade SUV for a hybrid compact, dye hair, multitask, enjoy some good family time, ©2010 Riviana Foods Inc.
I
Cooking
INGREDIENT ID
Spri nkle 4 (5 -oz) skinless. boneless chicken breast halves with % tsp salt and Yatsp black pepper. Heat 1 Tbspolive oil in large nonstick skillet over medium heat. Add chicken and cook, turning frequently, until lightly browned and cooked through, 12-15 minutes. With tongs, transfer chicken to plate and kee p wa rrn, reserve dri ppi ngs in ski IIet. Add 1 thinly sliced trimmed fennel bulb. 1 thinly sliced small red onion. % tsp salt. and % tsp black pepper to ski llet, cook, stir ring frequ ently, unti I fen nel beg ins to soften, 3-4 minutes. Add Y:. c low-sodium chicken broth. increase heat, and cook, stirring constantly, until fennel is crisp-tender and most of liquid is evaporated, about 5 minutes. Remove skillet from heat; stir in % c packed fresh chervil leaves. Serve with chicken. This recipe works with the Simply Filling technique.
PER SERVI'NG (1 CH ICKEN BREAST AND Y, CUP VEGETABLES): 243 CAL, 8 G TOTAL FAT, 2 G SAT FAT, o G TRANS FAT. 88 MG CHOL, 415 MG SOD, 7 G TOTAL CARB, 2 G TOTAL SUGAR, 2 G FIB, 34 G PROT 54 MG CALC PointsP/u5value:6
chervll leaves whole forthis savory chicken dish. So instead of using a knife, which can crush the leaves, remove them from each stem with either your fingers or kitchen scissors. W
For more deta ils on spici ng up you r cooki ng with chervil a nd other "arbs, go to weightwateheu.com/herbtips.
84 JAN UARY
Cooking
sOUPS & SALADS
Fres EXRLC2~§~iesoups
Mexican Chicken-Vegetable Soup
PREP 15 MIN » COOK 25 MIN» SERVES 4
and warm citrus salads use the best of what's in season now.
1Tbsp canola oil 1medium sweet onion, chopped Ib ground skinless chicken breast 114tsp ground cumin 1 (32-0%) carton low-sodium chi.cken broth 1 (10-0%) can diced tomatoes and green chiles (such as Rote!) 1 (%-Ib) sweet potato,peeled and cut into y._-inch cubes 1 large parsnip, peeled and sliced 2 Tbsp chopped fresh cilantro
1/ Heat oil in large saucepan over medium-high heat. Add onion and cook, stirring frequently, until softened, about 2 minutes. Add chicken and cumin; cook, breaking up chicken with wooden spoon, until browned, about 3 minutes. 2/ Stir in broth, tomatoes and green chiles, sweet potato, and parsnip; bring to boil. Reduce heat and simmer until sweet potato is fork-tender, about 15 minutes. Serve WARM PEAR SALAD sprinkled with cilantro. This recipe works with WITH CITRUS DRESSING the Simply Filling technique. Preheat broiler. Place 2 halved
PER SERVING (ABOUT 1%CUPS): 280 CAL, 8 G TOTAL FAT. 2 G SAT FAT. 0 G TRANS FAT. 53 MG CHOL. 254 MG SOD. 27 G TOTAL CARB. 9 G TOTAL SUGAR. 5 G FIB. 26 G PROT. 86 MG CALC. PoinI$Plu$value,7» pears, cut side up, on broiler pan; spray with nonstick spray. Broil 4 inches from heat until lightlY browned, about 4 min. Slice pears. Whisk juice of 1 tangerine and Y, lemon, 1 Tbsp olive oil, 1 tsp grated peeled fresh ginger, 1 tsp honey, Yo tsp salt, and Yo tsp pepper in bowl. Add pea rs. 6 c mixed salad greens, 2 sectioned tangerines, and 2 Tbsp crumbled goat cheese. Serves 4. PER SERVING (10/, UPS): PointsPlusvalue: C 3
86
JANUARY
- FEBRUARY
2011 WEIGHT
WATCHERS
MAGAZINE
Oh!mega.. 3
Cooking
sOUPS & SALADS
Mushroom-Beef'Barleu Soup
PREP20 MIN nCOOK30 MIN » SERVES 4
1 (32-0%) carton low-sodium beef broth 1 c water 14cquick-cooking barley 2 tsp canola oil 2 leeks, cleaned and sliced (white and light green parts only) 1canol. chopped '" Ib boneless sirloin steak, trimmed
and cut into y.-inch pieces 3 garlic cloves. minced y, tsp pumpkin pie spice 14 Ib oyst.er orcremini mushrooms. sliced Y4 shiitake mushrooms, stems Jb removed and caps thinly sliced 2 c chopped fresh k.ale (from 1·lb bag)
1/ Bring broth. water. and barley to boil in large Dutch oven. Reduce heat and cook, covered, until barley is tender, about 12 minutes. 2/ Meanwhile, heat oil in large nonstick skillet over mediumhigh heat. Add leeks and carrot; cook, stirring frequently, until softened, about 3 minutes. Add beef and cook, stirring occasionally, until browned, about 3 minutes. Add garlic and pie spice; cook, stirring frequently, until fragrant, about 30 seconds. Add mushrooms and cook, stirring occasionally, until mushrooms soften, about 4 minutes. 3/ Stir vegetable mixture and kale into Dutch oven. Reduce heat and simmer, covered, until kale is tender, about 5 minutes. This recipe works with the Simply Filling technique.
PER SERVING (10/. UPs): 325 CAL, 7 G TOTALFAT,2 G SATFAT,0 G TRANS FAT,55 MG CHOL, C 146 MG SOD,36 G TOTALCARB,3 G TOTALSUGAR,7 G FIB,32 G PROT,110 MG CALC. Pol.nrsP.lus value: 8
PICK A SALAD!
Pair these tasty salads with either of our hearty soups. (For combo ideas. see p. 150.)
FOR MORE
"SOUPER"
INFO,
SEE NOTEBOOK,
P. 150,
88
JANUARY.
FEBRUARY 2011
Cooking
BY HAND
Whole JVheatFlatbread
PREP 20 MI N " BAKE 15 MIN» SERVES 16
1 c warm (105-1150F) water 1Tbsp sugar 1 package active dry yeast 2 Tbsp olive oil
KNEADI.llllm
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If you're a first-time bread baker, kneading dough by hand is a key skill to learn. Properly kneaded dough ensures your bread will rise weHand will be tender and fluffy once baked. Here's what you knead to know.
iurnthe dough out onto a large. clean, and lightly floured work surface. Flour your hands well.
With the heel of one hand. compress and push the dough away from you (as in photo); then fold it back over itself.
a quartet
turn; then repeat. pushing and folding the dough with the heel of your hand.
Repeat until dough is elastic and ready to rise. How to tell? It should spring back when pressed firmly with a fingertip.
let stand until foamy, 5 minutes. Stir in oil, flours, and salt with wooden spoon until dough starts to gather around spoon. Turn dough onto lightly floured surface; knead until smooth and elastic, 8-10 minutes. 2/ Spray large bowl with nonstick spray; add dough. Spray dough with nonstick spray and turn to coat. Cover bowl loosely with plastic wrap and let rise in warm spot until doubled in size, about 45 minutes. 3/ Meanwhile, preheat oven to 4750F. Spray heavy 10 x 15-inch jelly-roll pan with nonstick spray. 4/ Punch down dough. Place dough in pan; press with fingertips to cover bottom of pan. Dimple top of dough with handle of wooden spoon at 1Y:i-inch intervals. Bake until golden brown, about 15 minutes. Transfer flatbread to rack and let cool slightly. Transfer to cutting board and cut into 16 rectangles. Serve warm or at room temperature.
PER SERVING (1 PIECE), 107 CAL. 2 G TOTAL FAT. 0 G SAT FAT. 0 G TRANS FAT. 0 MG CHOL. 233 MG SOD. 19 G TOTAL CARB, 1 G TOTAL SUGAR. 2 G FIB, 3 G PROT, 6 MG CALC. PQintsPiu5 value: 3
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90
JANUARY·
MAGAZINE
Now almost anywhere you use sugar, you can get fiber.
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Ingredients 2 cups all-purpose flour l~ teaspoons baking powder 14 teaspoon salt ,;z (UP light margarine. soff:efled 14 cup honey 2 Jarge eggs Directions:
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CaJ~ries160 ICalories ;~gmlF.~ufflnJ .
Nutrition Info per serv'
uffjn cups with paper Iiners. Lightly r our, bakingpo d 4· Beat marga rine at med'u " IN er, and Salt. set aside add SPLENDA ® ~. m speed with an electr '. Add . Granulated SWeetener a nd I( mixer until crea my Graduall
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Introducing SPLENDA'" Calorie Sweetener Granulated with Fiber. No It tastes like sugar and with 3 grams offiber per tablespoon, it's a good source offiber. Use it almost anywhere you use sugar-even In baking. No wonder SPLENDA® isAmerica's favorite No Calorie Sweetener.
Visit splendaoffers.com for up to $350 in savings
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Cooking
BY HAND
92
JANUARY·
Hummus
{designe.r} breads
E.xpanding your bread
Multigrain Flatbread
JiJI1zat a Spread!
c grated Parmesan and 1 Tbsp chopped fresh rosemary in small bowl, Just before baking, brush top of dough evenly with 1 beaten egg white, then sprinkle evenly with cheese mixt'"lte. _~_
Now that you've mastered our healthy flatbreads, treat yourself to a piece topped with these tasty 1 PointsP/us va lue spreads. (All these spreads make 12 servings.)
Mjx 1 c part-skim _. ricotta. Y, 02 grated Romano. 10 large finely chopped pitted green olives, and Yo tsp red pepper sauce in bowl. SERVING SIZE: 1 TBSP.
NoMoreNakedPopCOfn. com
Scallion Cheese
Puree 2 c drained and rinsed canned white beans, 2 Tbsp tahi nl, and juice of Y, lemon in food processor. SERVING SIZE, ABOUT 2 Y, TBSP.
JANUARY·
MAGAZINE
93
Cooking
PROJECT DINNER
Looking to add some fun to the daily dinner grind? Sign up for our first cooking project: a classic stir-fry!
Stir-frying is an infinitely flexible technique. so apply the idea to whatever ingredients you have on hand. Here are the basic steps: Slice or cut all your ingredients into small. same-size pieces before stirfrying. This will help them cook quickly and evenly. Place the ingredients. the oil. and the sauce near the stove. Heat the wok and swirl in the oil. Add the food and stir-fry. moving the pieces constantly. just until done. 3-5 minutes. Veggies should be crisp-tender. meat slightly pink in the center. fish just opaque in the center. and poultry cooked through.
94JANUARY.
New French Toast with Turkey Sausage is deliciously sweet and savory, with all natural syrup. Best of all, it's packed with 8 grams of whole grains, and only 290 calories.
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www.eatyourbest.com/wwmag
Cooking
PROJECT DINNER
WOI(VVISDOM
We asked Grace Young, wok whisperer and author of Stir"Frying to the Sky's Edge (Simon & Schuster, 2010), for her top three stir-fry tips. CUTRIGHTTo prep meat, Young recommends that you first slice it into long strips with the grain. "Then irs essential to cut each slice against the grain, so the long, tough fibers turn into bite-size melt-inyour-mouth pieces," she says.
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Too many ingredients reduce the wok's temperature, causing them to steam rather than stir-fry. So avoid stir-frying
more than 1 Ib poultry, 'M Ih meat, or 4 c vegetables at one time. Also, be sure to use dry veggies; spin-dry in a salad spinner
DON'T GO NON.STICK Young after preppi ng if needed. swears by her 14-inch flatbottomed carbon steel wok. It's roomy enough to hold the food without crowding. "If you don't have a wok, use a 12-inch stainless steel skillet that's at least 2)1, inches deep," she suggests. NNeverstir-fry with nonstick pans because you shouldn't preheat nonstick surfaces over high heat while empty." FOLLOWTHE STI R· FRYMOTTO "The Chinese have a saying: hot wok, cold oil." says Young. Translation: Always heat the wok before you add the oil. "This will keep food from stickinq." she adds, "plus it prevents the oil from getting too hot, which breaks down the nutrients and affects flavor."
3 Tbsp apple-
Pop!
Make popcorn. mIcrowave, air or stovetop, Try He.rnel S.eQSOn5 Popping
Heat large deep skillet or wok over high heat until drop of water
.Poppl"B 011.
boneless center-cut pork loin, cut into thin strips, and stir-fry until browned, 2 minutes. Add 2 minced garlic cloves and stir-fry
until pork is cooked through and garlic is fragrant, 1 minute. Transfer pork mixture to plate. Spray skillet with nonstick spray and set over medium-high heat. Add 2 sliced bell peppers, 2 c fresh broccoli florets, and1 c trimmed fresh begin to brown, about 3 minutes. Add sauce, until about 2 minutes. snow peas; stir-fry until vegetables vegetables are crisp-tender
Kernel SeIA'50"~ BuUer PopcorN Spritzer. All naturod (Iavol" rhal helps s,ef1.soning stick - WIth 0 fat!
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reduce heat, and stir to coat. Add pork mixture and cook, stirring frequently, and sauce is bubbly and thickened,
PERSERVING (1Y. CUPS) 290 CAL, 9 G TOTAL FAT, 3 G SAT FAT 0 G TRANS FAT 54 MG CHOL, 174 MG SOD, 31 G TOTAL CARB, 25 G TOTAL SUGAR, 2 G FIB, 21 G PROT, 44 MG CALC. Points:Plus value: 7
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JANUARY·
FEBRUARY 2011
97
NoMore NakedPopCO"H~CO.m