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JANUARY· FEBRUARY 2011 WEIGHT WATCHERS MAGAZINE I . PEGGY SIROTA.Eatless at Your Desk Make your work space a no-eating zone. 114 Tone at Home All you need is 20 minutes for our cardia routine. 32 Right on Track! Secrets from two longtime journalers. Motivation 118 Surf's Up! One writer catches a wave and redefines herself after 40. MICHAEL KORS.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. INC. 126 Project Blue Join our yearlong challenge to look better in denim.3 Say "Thanks" How a simple thank-you can yield big benefits. Fitness 104 Hot Seat! This reader loves her backside-no "butts" about itl 106 Going Up? For better results from your walk. 12.. Style 48 Pretty. 34 Little Miss Perfect Can one dieter be talked off the weight-loss ledge? 36 A Healthier Buddy list Use the latest gadgets to connect with friends-and shed pounds! 38 Kitchen Help! Genius cabinetorganizing ideas to help you lose. 60 Magic Beans We spill the info on good-for~you legumes. 52 Work It! Look good while losing. 43 . hit the stairs. MAKEUP: SAM FINE FOR SAMFINLCOM. 108 Do Weights Make You Bulk Up? We reveal the real story. DRESS. FASHION: STYLING. Baby! Dance steps for your body and your brain. Health 58 Do I Need to Eat More in the Winter? An expert weighs in. ERIC ARCH IBALD. PHOTOGRAPHY. 67 Handle with Care The latest news to help keep your heart strong. Easy! Lighten up your makeup bag with these smart products. HAIR TIPPI SHORTER FOR EPI PHANY ARTIST GROUP. 62 What's Hiding at Your Gym? The answer may surprise you. H2 Bollywood. 50 Download Plus-size looks are ruling the runway! We help you decipher the styles.

78 Shrimp.150 Baked Macaroni and Cheese p. 94 Wok On! Learn top stir-fry strategies and sample our speedy recipes.Contents Cooking 78 Play the Numbers Ten singleserve meals (all ready in 10 minutes!) satisfy at any time of day. Couscous' p. and Chervil Omelette p.154 Raspberry-Orange Yogurt p. 86 Fresh Express Winter veggies get a whole new life in our hearty soups and salads.78 Sweet Things Almond Chocolate-Chip Oookies p. 86 Warm White Bean Salad p. 93 Olive Cheese* p.146 Herb-Parmesan Flatbread" p. RECIPE INDEX Starters e Extras Alain Dishes A. 78 p.M. 9R Sweet Options No sugar? No wheat? No problem. 140 Hot Spinach Salad' p. Try our vegan and gluten-free desserts. 84 Classic Sweet and Sour Pork p. 78 Chicken and Broccoli Rabe with Polenta p.153 'Pgin(SPius vailles 6 You Weigh In 9 The Staff 150 Notebook 155 Shopping 156 Take Away Pumpkin-Coconut p.138 Pork Stir-Fry' with Shrimp p. 137 Chicken Saute with Chervil p.78 Smoothie' Pappardelle p. 86 Mushroom-Beef Soup p. My Name Is Chervil Meet this sassy herb and learn how to use it in your favorite recipes. 93 Pom-Apple p. 93 White Bean Hummus' Whole Wheat Flatbread p.78 Mexican ChickenVegetable Soup p. 93 Cheesy Egg Wrap' p.l00 Panna Cotta Cake F. 99 OF EACH INGREDIENT. 88 Barley Zesty Lamb Burger* p. 140 Cheddar-Stuffed p. 78 Seeded Multigrain Flatbresd" p.137 Burgers p. 99 Chocolate Sorbet p. 88 Warm Jicama-Orange Salad' p. WERECALCULATED BY ADDING THE PQ. 88 Warm Pear Salad with Citrus Dressing' p. Pepper. 78 Asian Steak with Bok Choy Cauliflower with TomatoCurry Sauce p. Bell.90 p.138 Simply Pavlova p.ntsPlu$values 2 JANUARY· FEBRUARY 2011 WEIGHT WATCHERS MAGAZINE . 81 Thai Tuna' p. 101 Chocolate-Spice Cupcakes p.rOJ:en IN EVERY ISSUE 4 Editor's E-mail Sakul« Spinach & Grapefruit Salad' p. 90 Flat-Out Fabulous! We roll out the steps for making bread at home. 100 MusC0vado p. 81 Hello. 78 Chicken Pizza' p. 78 Tofu Kebabs' Turkey BirYani' p. 97 Honey-Mustard Pork Chops p.

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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. EdMelnitsky Geri Anne Fennessey 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 . right? Worth a Look So much gets edited out of each issue due to space. Speaking of Dedication At the beginning ofa yoga class. Hudson Shoot. get CPR training. With that in mind. Dressing well and knowing what works for you are always in fashion. and solid fashion advice.S E-MAIL »RE: The Jan/Feb Issue.EDITOR." In this issue. But who knew: The '70s tune "Stavin' Alive" has the perfect beat for timing chest camp ressi ons. 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.TOR weightwatchers.99) is a mix of history (love the '50s styles that were forgiving if you had hips).com Jennifer looks unbelievable! Everyone at the photo shoot keeps saying she looks like a different person..XECUTIVE EDITOR MANAGING EDI. It works. Interested in being a part of WWM's network of readers? E-mail your name and address to wwmreaderpanel@ Join the Panel STAFF Nancy Gagliardi VP/EDITORIAL CREATIVE DIRECTOR PHOTO EDITOR DESIGNER 0 I RECTOR E. She just smiles that killer smile and purrs. an instructor may ask YOll to dedicate your iffhTt and intention to someone who has made a difference in your life. try the latest fitness gear. we need BIG coverage on the new Program. 4 JANUARY. You may be called on to test beauty products. recipes-everything you need when it's January and you're ready to lose. Best advice: If you want to save a life. FEBRUARY 2011 WEIGHT WATCHERS MAGAZINE . or just weigh in on the topics that matter most as you're trying to lose. beautiful illustrations. and we must be honest with readers about the dedication and commitment nee ded: tet's encourage them to be tenacious and fearless! Finally. Nancy But she always keeps it real for baby David. Jennifer goes glam on set. "It's Weight Watchers. $26. we have to keep it lightwe all need to laugh at ourselves and life once in a while. ideas. here are two bits that deserve your attention. We must motivate. The book The Fashion Fife: Advice. PointsPlus Is Here from: nancy@weightwatchers. Make sure every page delivers: advice. Tips and Inspiration from the Costume Designer of Mad Men by Janie Bryant (Grand Central Publishing.com.

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DC Kat was actually hired as an editorial assistant at VVWMabout a year ago." I loved the wine glasses that marked the different ounces. TX 6 JANUARY· FEBRUARY 2011 WEIGHT WATCHERS MAGAZINE . They will definitely be added to 1Tly coo/de tray this holiday season. $12. particularly Kat. -Genevieve K. But I recently joined WW online. drhauschka. I really liked "Helping Hands.rmeditor@weightwatchers. OH Advice for All Though I don't have diabetes. Hauschka Moisturizing Mask. drugstores nationwide.com. and it has been the most positive thing I've done for myself in years. Senior Editor FACEIT This light foundation provides natural coverage for my sensitive skin. but it took her 4 years. -AmyS. I am full of confidence when I leave the house in the morning! CoverGirl NatureLuxe Silk Foundation. 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). I have also been on that spiral. Editorial Assistant » SLOW eJ STEADY "Bridal Odyssey" really motivated me! Erin Finnegan thought she could get to her goal in 6 months. -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")." I know there are both rewards and downfalls to caregiving (I've gained 50 pounds)..$19. -ConkMa "Me" Time I think I will put the Slimware plates on my Christmas list! -Heather As a caregiver for five years.. the guidelines in "A Sweet Surprise" will help me keep my blood sugar stable and maintain my weight. How are they? -Marie D. $53.. Executive Editor WIDE AWAKE This tinted BOARD BUZZ Here's what readers on the WW Message Boards had to say about "The Gift of Portion Control. BEST STUFF THAT'S COME ACROSS OUR DESKS SKIN SAVER Since I turned 40. my skin has felt dry and itchy. FL -Kat G. -Kathryn.. drugstores nationwide.YOU WEIGH IN INBOX Talk It Out The Nov/Dec 2010 issue had you all chatting! Keep the feedback coming and e-mail us at wv. I made the Peppermint Crisscross Cookies ("Just Minted''). isfollowing the (new!) progmm. But this face mask is like a soothing lip balm for my skin! Dr. -Michele S... but I hope to reach my goal very soon! -Natalie J.com. since we are around the same weight. MO STATUS UPDATE -Geri Anne F..

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ARCH MANAGER PRODUCTION CIRCULATION Melanie Priedson Julia Klauber MANAGER Alan Biederman DIRECTOR Jim Motrinec CIRCULATION MANAGER Susi Chapman FINANCE MANAGER Darren Shah ~ • •• The stories in Weight Watchers Magazine represent members' individual experiences.. go to weig htwatchers. Red Oak.com tel: 972·386·6186 SAN FRA'NCISCO/NORTHWESt Jay Monaghan jay@monaghanmedia.net tel: 310-478-3833 CHICAGO/MIDWEST Cheryl Solomon csolomon@solomonspacesales_com tel: 312-346·2950 NEWYORK Direct Response Gregory L Pepe g pepe@mediapeople. JANUARY. Ask at our centers for details about ou r maintenance record. for Canadian information: Publications Mail Agreement No. Amill VP/MEDIA NEW YORK 212-589-2700 SENIOR ACCOUNT MANAGER SALES SUBSCRIBER SERVI'CES For your print edition.com tel: 212-779-7172 DETROIT Don Heth don@hethmedia.com tel: 404-846-1616 MARKETING COORDINATOR RESE. and adherence all play significant roles in determining weight loss and maintaining that loss. PO Box 8569. IA 5159l. 40906006 / Registration No. weight loss is temporary. FEBRUARY 2011 WEIGHT WATCHERS MAGAZINE 9 .iapeople. For your digital edition. Windsor. 12327 1561 RTOOO1 Return undeliverable Canadian addresses \0: Weight Watchers. Stacey Newman Weldon ACCOUNT MANAGER Tracy Hayes ADVERTISING OFFICES TEXAS Julie Lee j lee@neeseandlee.coml WeightWatchers.com tel: 415"777-4417 LOS ANGELES/SOUTHWEST John Buckingham buck@vmsales. Inc .com tel: 214·477·0128 Jo Neese jneese@neeseandlee.com. Kern jkern@fusionmediasales.Andrew R.com tel: 212-779"7172 Warren R. Change of address: Weight Watchers Magazine.com tel: 248-318-9489 Linda Donaldson linda@avalonmediasaies.com/magazi ne. Ontario N8T 387. e-mail customer service at support@zinio. or call 800·978-2400. 2835 Kew Drive. Check with your physician before beginning or dramatically changing a fitness routine. go to zinio. Berger wberger@med. activity levels. For many people. e-mail customer service at WWMcustserv@ cdsfulfillment. Eating patterns. or call 888-946-4666.com tel: 248-933-3376 SOUTHEAST Jul ie L.com.

eggs. I'm sure we can all agree that this terrifying trend cannot come to be. It's hard to imagine pushing back this epidemic when it feels like our environment is conspiring against us.It Really Is a January always provides a great opportunity to take control of our lives and seek new and better directions. the availability of'fruits. and more energetic while losing weight . With its most significant program change in over a decade. we arc movin_g beyond caloric counting so that w can help you start look ing at food in a whole new. Our reliance on calorie counting has outlived its usefulness. but 'we Since September 2010. · PuintsPius'" program. eating out at restaurants. As often as not.. 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. and then let's spread the word. and nuts has remained virtually unchanged. we are getting 35 percent of our calories from added sugars and fatsthat's just too many empty calories. David Kirchhoff PRESIDENT AND CE. the quick. With our new program. but by far the most direct cause is the simple facllhat 85 percent of people wi th l 'pc 2 diabetes arc ovorwciaht. more accurate way. We believe that the P(JintsPlus program is the right program at the right time to help us reverse the obesity epidemic. and cooking a lot less than we used to. we seem to have made so little collective impact. We are taking a stand for fruits. hundreds of people have been testing this new program. Today. TIle only way to stop this train is to reverse the obesity trend once and for all. About 75 percent of this increase comes from flour and cereal products. we have a lot more junk food and processed food surrounding us all day. and we are hearing a roaring cheer: They tell us that they are feeling more satisfied. and added fats and oils. lATe eed resources that n can empower us to make better and more sustainable choices. and its impact on our health care system has become undeniable. vegetables. It's a new day.and non-fat daily. vegetables. threatening to bankrupt it. How could this happen? There are a number of reasons for the projected rise of diabetes over the coming years. whole grains. easy. In other words. Many of us know that the impact of overweight on our health and quality of life is real. most of us find ourselves on the go. lean proteins. I cannot think of a more important time for us all to do so. What's more. I was shocked by this sad forecast. ~as many as an estimated one ou L of ever" three Americans could suffer from this terrible affliction. diabetes costs an estimated $174 billion annually in healthcare and related costs. Few national issues are more frustrating to observe than the obesity epidemic. according to the United States Department of Agriculture). In October 2010. you can still have your indulgences and treats. As a society. we have clearly gone off track. :W have about 600 more calories per day available to us now than we did :. meat. and low. The experts have even coined a term for this. noting that we now live in an "obesogenic" environment. Weight Watchers is taking a stand and moving forward toward a better way With our nev . more healthy. yet for many it's not for a lack of trying. filling up on quick food. Come join us. Tripling this would create a half-trillion-dollar impact on our healthcare system. and let's change the world together. every day. During the same period of time.com/manmeetsscale 10 JANUARY· FEBRUARY 2011 WEIGHT WATCHERS MAGAZINE . the Centers for Disease Control and Prevention released a new report projecting that if current health trends continue. and inexpensive choice is not the smartest one. caloric sweeteners.This new program is giving them tools to address their weight challenges once and for all. Let's start with ourselves. We are no longer treating a calorie as a calorie. We need new and better Lools to hel us conquer th e ch aJ lcngcs of our environment..O TWitter:@dkirchhoff Blog: weightwatchers.0 veal'S a to (that's a 30 percent increase. the number of people with diabetes could double (or even triple) by the year 2050. Today.

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You are encouraged to report negative side efffJets of prescription drugs to the FDA. despite treating symptoms and changing your diet. For many. Visit www.com or call1~800~4~NEXIUM.<lM NtIVt'lmhl'r'24.a lP. Visit purplepiJI.ilf1. from elevating your bed to popping antacids.pUIJlle 28 6jlp:Ie. one prescription NEXIUM pm a day. You've trled dealing with your mghtlime heartburn in many ways. Your results with NEXIUM may vary. I!lJnrlll me mGS1 recent twe1lra-n'lOAm pe100 Talk to your doctor about your symptoms and fiM out if NEXIUM IS right for you." Please read the important Product Information aoaul NEXIUM on the adjacent page'and discuss It with Yol. © 2011) Astraleller.. It you are-wtthau! prescriptlonooverage and can't afford your medication.(:IMlI1.ks l~o.ELlEVEYOUR HEARTBURN SYMPTOMS.lr doctor. or ~ NE>:IUMa1d the (oiiJr .but your symptoms keep coming back. Oc!ober 2008Sr.Ci6'o/." .tda. Ma~'beit's time to talk 10your doctor. '\'oor CXIS1S mlll' V. and abdominal pain.traZ~11I3~<l I)rOll1 QI ~nm[ilrrlt!li.goll/medwatch or call1-800-FDA-1 088. diarrhea. Symptom relief does not rule out other serious stomach cordfions.:s.. it may be acid mflux disease.!.1009 101':1 iI"r. 8. It you suffer from persstent heartburn 2 or more days a week. DAY AND NIGHT.'soo on mnnilip/ ntH III (lo:'-"e"e!:lll pharmacy CO. Saurce' \'v'ohersKlwftlr H~allI'. The percerltage paying S30 ar less CI)'pa'1 per mo111l ranged from 54. Oynam~ClaIln~. 2flO~ R. 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.97% to 62.AstraZeneca ~ \ . Aliligilts !8SElVlld. For the majority of patients with prescription coverage for NEXlUM.long with diet and lifestyle changes can provide 24~hour relief from heartburn caused by acId reflux disease..!S fcI ComrnElft aI nSUr:lrroo and MorliGIre Pat! DSlamtml Eligible paiiams.NEXIUM MAY HELP R. it's available for $30 or less per month. J11165 1011 a . AstraZeneca may be able to help.l1O tho:l eev:Ml ere r~ Slared III!demlll. Important Saletylnformation Side effects of NEXIUM I'nclude headache.

This advertisement does nollake Ihe place 01 carelul discussions with yuur doctor. Talk villn your dGctor 0 r pharm acist if yo II h3V~ any question s. and O&C 'r'ellol'" 11 O.No a1!vertisemellt can provide allihe fnrormaNon needed 10 Ilelermi Ile if a drug is right lor you.IMPORTANT Please re. polysorbate 80.Il1S incJude Ireq ue111 eartburn that Viill nolg a . For more information.olyvillvl pyrrolidone. Serious anergiC reactions_ ~eHy.. • Do not cfJ~nQe your eoseor stop NEXIUM 1IIIthoui talking [0 your doctor. gelatin. Or.ll:!lP t~ r~bl$ '11~!f\ I~.iplioll and! no n-p I'm n p bon ~tllgs. Do not gJ\fe !l:EXUJM to other people. p!easeask your health tare ptolesslonal or. NEXIUM may also be prescrihelillO hool acid·rela1ed ~amage 10 the lining oflh e esophagus (eros iveesophag ifis J. HOW SHOULD ITAiKE NEXIUM? • lake NEXIUM e.I~!u~ Wilm.at a s10I11Sh inleeti on (He/icooa cler jJylori). NEXIUM has not been shown 10 be safe and effecbve in children tiMer the ageo! 1 year. hypromellose. Tell yo II i do cIa rabout any sid e elle ciS I hal both er YOIl or thaI do not go away. • Keep the cenn nerol 'NEXIUM Closcedtightly.ARE THE INGREDIENTS IN NEXIUM? Acli~e Ingredient esomeprazole magnesium trihydrate Inaclive ingredients in HOIUM Delayed-Release Capsules. Never chew or crush NEXIUM. o~1995D ~'hL LP. InaClive~ra nul as ill NEXIU MOe loye d· Re lea ~eOra 1 Suspension: dextrose.. an d Ul heIp co nil muelJ:Iis healing. Don 01 slOre it tor lal!er us'e. Keep NEXIUM and all medicines out of the reach 01 ch iIdren. NEXIUM mal' affecl how other medicines worle.1ke NEXIUM. NOTE: lhls summary provl~es :Imporlant information about NEXIUM. titanillm dioxide.rIillrln.! oj IlI'Ir ot. NEXI. or are planning 10 become Dregnant. Only your duclor has the ttaining 10 weigh the risks and bBnelils eta prescrlpllon drug. GENERAL ADVICE Medicines are somelimes prescribed for purposes olhe r han tho se listed in the PaUenI In! 0 rmali on leallet. melhacrylic acid copolymer type C. WHAT ARE THE POSSI:BlE EFF6CTS OFNEXlUM? slD:e WHAT SHOULD I TELL MY DOCTOR BEFORE TAKING NEXIUM? TeU YOllr doctor about aU your medical conditions. HOW SHOULD I STORE NEXIUM? • Storil NEKIUM at room lemperaltm~ between 59°F to 86°F (1S0C to 30·C) . Do n01lake a dou blc dose lu make II p for a rn issed do 5~.doclor about the lull p~escr:ibin!l InlDImationand dlstuss il with him or het 'IEXII)Il i.ad lhi's summary carelul:lyand then ilsk your do~ora'~oul NEXIUM.sp oon 01 apple saIIce. • Headacile • Nausea • Abdomiflal ~<Iin • Diarrhea .g Iyeol. WHO SHOULD NOT TAKE N'EXmM? 00 not take NEXIUM il you: • are aJlergic to any ot lne ingredients in NEXIUM See tlJe end.g to breasti'eed.our doctor il you expllr~nce any oillie followingisymploms: • Rasl" _ Faeo swelling • Tl1ro. Zollinger-Ellison syndrome IS a rare cond 1110nIn I'1hi G h the ste mach pro duces a more than normal amount of acid.)ffJI groop ec[r'l!H'~S Ollial br~Ml 'rl~~ In 1rlIlt". II may hann them.55. Tell your doctor aboul all 01 the medicines you lake illCllld ing prescr. NEX1UM may I:Hl prescribed lor short-term lroatment of GERD (IJP to B weeks). th Ink you may be prag nanl.. lriethyl citrate. This Palienllnformation 16311e! rollwas a summary p 01 the mosilmpoftant intormation about NEXIUM Fm more inlmmaliun. • 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). INFORMATIION -- ABOUT NEXIUM ---------- WHAT IS NEXIUM? NEXIUM is a prescnp~o!l mediame called a proton pump inhibilor (PPI). go to W!!IV/. • Ii you Mve difficulty swa!lIol'ling NfXIUM capsures. a dess at NEXIUM.mctlv as prescribeu by yow do:clo[. tell your doctor riGht 3Wa\'. • lor Ih e tong-lerm rrcalm en! of Wiling er -fl hson Syndrome.UM ls used inadults: • tor 4 toB weeks to Ireat jihe . so di U In hydroxide.pufp!epill. and ~ydfo)<. l rtd'. nob uly I alec hot. Take the nexl dosB 0n IIme. laic. IrOIl oxide. • lake NEXmM alle3s11 hour beiore a meal. WHAT .Yllropyl cellulose. • S'I/allow ~JEXruM capsules whole. you may open the capsule and empt') Ih e contea ts into a lable..evenif Iheyhave ihe same symptoms you have. • areaHc:rgi~ to any omer Proto·n P~mp Intllbitor (PIPI) med cine. • 10tre. AsHaZeneca 2 /"1 -- . 0 r damage 10 the lining 01 the esophagus. For children and adoles(. Common S'ImpIO. xanltian gum.symptorns of gastroesophageal rellux dlsease (GERO).. and other mediCInes may ailed how NEXIUM works. do not take the missed dese. e along wi tfllhe ant ibioses amoxicj II in alld clamnromycin. sue II as 11earl bu Ill. (Including lhecapsuie Shells):gl. er spine. ethyl aice h01 ISOp rollyl alcoh 01.healthcafe Prulessi onals. crospovldone. Do not uSt: NEXIUM for a condiliOIl for which it was 110tp~esCfibed. These are nor . ask yOirr doclor You 'can ask your doctor Of pharmacist for InformatlOi1 Illat is w ri llen 1m . m&C Red 140. of this 'Ieallet for a complete list of irngredient& in NEXIUM. Especially tell your doctor if you take. vllamins and herbal supplements.away.aby tl you t. hyd rOX1fDropyl ce n ul~.~e 311 incr·eased nsk oflractures Of IhehlD.alilha pllSSible side effects with NEXIUM. p.~ropyle ne .awa)/. • are praOllan1. 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. call the Information Genter at AstraZeneca toll-free at1·800~4~N. Including if you: • have liver problems. 80d difficulty swallowing .. wrist.ee 1-800·236-9933.}cery.at tightness Oilficulty breathing The most eommon side effects witll NEXIUM may 'include: !.!~~ 1r.. D&G Red 828. 1111 almost lime for is your next dose. Gas • Constipation • Drowsiness or 1ISIr~ r:tJ. sugar spheres. cittic acid. • Vlanarin (E:OUMAnlf¥~) • keIOC{IIl<lzole(NtlORAL ~l • 'Ionconazole (VFEND1!il) • atazanavir (REYAT~) • lIemna\'ir (VIRAGEPT~) • saqllmallh" (FORTOVASEI!I. h a sour or bitter taste in the mouth. • II YOIl forgelto takp.emll 1 to 17 Yi!srsoi age. Fn&C Bloe #l. Talk 't!ilh your doclor aboul the ~esl way to reed your b. Far rna Ie information.!il~I"\aI~ilf h Aslrale.Gom or call loll r.1 rna no stearate 4(1. • Dry moult! g'IO:lIQ9:l7 111110 Vis'il pUf"p:lepHLcom. 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.. B~ sure 10 swallow Ihe applesauce light .e~~JefllT'pln03 (0 toW All <li:1ftlIIY PI'aHIlQ lIIil.EXJUM. • are breastleedlng or plannlo. shellac. • If you lake ieo much fjEXIUM. magnesium Slear~te. tak9 it as soon as you remel1i~er.

To succeed at weight loss. 155 for &hopping information. When she told me her secret was WW. FEBRUARY 2011 WEIGHT WATCHERS MAGAZINE 19 . I realized it was finally time to lose weight. I knew it was coming! I got back on track after the holiday and was even more motivated to lose." One day when I couldn't button my largest pair of pants. I had always been one of those people who frequently forget to eat. Believe it or not. and I continued to lose weight every week until the weigh-in after Thanksgiving. * People following the Weight Watchers plan can expect to lose 1~2Ibs/wk. you have to keep an going. and believe me. That was my first gain. BY JESSICA WOZINSKY JANUARY. I would find myself starving and overeating at the end )} 201b* Lost Love the looks on these pages? Turn to p. I just wasn't sure how to do it.Get Inspired DANIELLE LA FORCE » Home New York Age 24 » Height 5'7" » Was 1791b » Now 159lb* » How Meetings » Plan Momentum " One thing I've alway_s toZd myselfisto • never gtoe up. Then I met up with a friend I hadn't seen in a while and she looked amazing. I was sold! I went to my first meeting in August of 2009.

and lean meats. and watch TV.Before. I chime in with my favorite healthy places. but of good things. The first time I stayed on the treadmill for the entire 30 minutes. All it took was that one workout to make me realize just how far I'd come. 20 . I felt so proud of myself.JANUARY· FEBRUARY 2011 WEIGHT WATCHERS MAGA. like fruits. I made a plan for each meal and stuck with it. "Wow. but now I bake a batch on the weekends and probably have one every other day. I've been going to the gym three times a week. Instead. That's how I discovered sweet potatoes. I won't do it. But if I'm ordering takeout. But with 'WW. it's just too easy to start making dinner. Yes. and now I actually run on the treadmill! These days.. Everyday Rules If I'm celebrating a special occasion or am at a great restaurant. Start Smart "This is thefirst time [feel good about myself ANDfeel beautifol. 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.Get Inspired DANIELLE'S RESTAURANT RULES Speak Up I never wait for anyone else to suggest the restaurant. put on my pajamas. I could barely catch the bus.I finally made it!" » I always order a broth-based soup or garden salad as an appetizer. 1 was hoping I'd be down a size. I also started to cook more and learned to try different vegetables. My secret to making sure I get my workout in? I never go home between work and the gym. I always thought I didn't like them.ZINE . I can even wear a bikini now!" of the day. Even though the health club is close to my house. They fill me up even before my entree arrives. veggies. I let myself splurge a bit. I knew I needed to buy new clothes. my new staple. I keep it reasonable. I enjoy them that much! I didn't realize what a lazy lifestyle I was leadin_g. Once I'm home. I actually ate 1/Wre than I did before. Once my pants started falling off me.

Does your cereal measure up? The.rtles Pat GOL£AN /I1Ofe.o/l1dhln9 surp.'s.d with prote...rs.n.GIMIl be.n9 .I~ (i'~11I COfI·psr. 7 whole grains on a mission" Kash! GOLEAN cereal. crunchy dus. Learn Prote.i. tes: i:P:9I.te. 011e large egg " 6g_ . (without milk) " 9 -13g prorein per serving. Plus. and get sliced al/l1onds or swe. af Kasnl il'e seoee ifN..tE's. yourself.n Kashl© GOL£AN® cerea/s.ln. s..As AlfAcn fJrot~'" as a» egg. fo the.el your day sfarfe.

. he'd lecture me on why I needed to lose weight. '1fI just lose 20 pounds. 22 JANUARY. 111efunny thing is. gone skydiving. FEBRUARY 2011 WEIGHT WATCHERS MAGAZINE . Finally. I just joined WW to get my doctor off my back. I'm not happier because I'm thinner. I was insulted.I can do things. 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. I didn't even think this life could exist when I started. maybe this guy will stop hounding me. I've run marathons. Once I walked into that first meeting." When one of the nurses suggested I try ww. after hearing his speech again I thought. I'm happier because a whole new world has opened up for me . and even completed an obstacle course through a mud pit. I was 29 years old and my impression at that time was that it was for people mum older than I was.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 realized how wrong I was. Whenever I'd go in for a checkup.

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I started to cry because I was so proud of myself. and started to actually enjoy the time to myself. fd be sweating profusely when I got to work-seven in the middle of winter! I kept at it.Get Inspired than I expected. once you're dressed and your shoes are on. N othing seems out of reach to me anymore. 1 thought. gradually. JUST DO IT Go through the motions: Brush your teeth. so I used to just eat until the food was gone. Knowing someone's waiting for you ca n get you out the door no matter how badly you want to stay in bed. Once I started dropping weight. over time. I'm an accountant. I took on a 5K. you'll be ready to go. Since I was so out of shape. Finally. I knew I needed to get active. I'm a successful professional woman. I was terrible at it! But I was determined to get better-just as I had with my weight loss. I was so emotional. and even a half-marathon. If I'm not meeting her. After that. then a 10K. I decided to try running.M. I realized that I wasn't alone. The hardest part is getting out from under the covers. though. "When I crossed that finish line. EXERCISE BUDDY UP I have a running partner who depends on me. I decided to walk the two miles from the subway to my office (instead of calling a cab as I usually did). WANT TO TELL TH E WORLD ABOUT YOU R SUCCESS? and phOTOSwith us at wwmedilor@weigh1watchers_com. Once I got the hang of the program. wash your face. Share your story JANUARY· FEBRUARY 2011 WEIGHT WATCHERS MAGAZINE 25 . I actually thought it was fun. Itwas a culmination of my weight loss and fitness gains-everything had changed. "I can do this!" WW gave me a structure that I never had with food. I wouldn't look anyone in the eye andjust sat silently in the back row. 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. I schedule an appointment with my trainer. W KATHY'S ADVICE FOR A. I wouldn't talk to anyone at first. Well. and WW turned losing weight into a numbers game-it was all about keeping track of POINTS values. put on your workout clothes. I didn't know what a portion was. yet I was so embarrassed to be there. As the walking became easier. But as I listened to the other members' stories.6 miles). I signed up for the New York City Marathon and followed a rigorous training program. Bel ieve me. though.

10 calories. e s I ten at onal. .com/jello d r dem rk of Bight Watchers International.nc. So yum! jell·9 Focebook. nco Trademarks are used with permission by Kraft Foods. .

one cup of whole wheat pasta packs twice the fiber of regular.m. . By the end of February. you'll have enough to buy an elegant new journal. Spread the Love Celebrate National Almond Day by swapping your usual peanut butter for almond butter on your a. beginning today.Twirl It! In honor of National Spaghetti Day-we didn't make this one up!-treat yourself to a bowl. English muffin. Just be choosy about your noodles. Feed the Kitty Need incentive to jot down what you eat? Toss $1 into a piggy bank for every day that you track.

But if you have arthritis.answers' Uninsured? Need help paying for Pfizer medicines? Pfizer has programs that can help. When it comes to relieving arthritis pain. *Individual results may vary.~el ful n Pr j. :.. it's simple physics: A bo.govlmedwatch or call 1-800-FDA -1088. Visit fda. like prescription Celebrex.com .com or call1-888-CELEBREX for more information.. staying active can be difficult. All rights reser~ed. • 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. you and your doctor need to balance the benefits with the risks _ and find the right treatment for you. tends to stay ln motion.. Visit celebrex.dy in motion .·. • Celebrex is not a narcotic. a body in motion tends to stay in motion. So ask your doctor about Celebrex.For arthritis patients. Celebrexis proven to improve pain. Ca!l1-866-706-2400 ©2010 Mizer Inc. It could be an important step towards keeping your body in motion . CSPOOS39A or visit PfizerHelpfulAnswers. so you can keep moving. Staying active can actually relieve arthritis symptoms. That's why you should talk with your doctor about treatment options. • In clinical studies with osteoarthritis patients. Celebrex can help relieve arthritis pain. You are encouraged to repori negative side effects of prescription drugs to the FDA. _J . It's simple physics _. stiffness and daily physical function..

Life threatening allergic reactions can occur with CELEBREX. or kidney or liver problems. or stomachend intestine problems such as bleeding and ulcers. or other allergic reactions to aspirin. CELEBREX should not be used right before or after certain heart surgeries. can occur without warning and may cause death. such as high blood pressure or when NSAIDs are taken for long periods. high blood pressure or heart failure. Patients taking aspirin and the elderly are at increased risk for stomach bleeding and ulcers.This chance increases if you have heart disease or risk factors for it. any other NSAIDmedicine or certain drugs called sulfonamides. hives.Important Safety Information: Like all prescription NSAIDs.. CELEBREXshould not be taken in late pregnancy. 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. Serious skin reactions. Tell your doctor if you have: a history of ulcers or bleeding in the stomach or intestines. Get help right away if you've had swelling of the face or throat or trouble breathing. eEL EB REX: For a body in motiontM" (CELECOXJ8 CAPSULEsH~g~ • _ . CElEBREX may increase the chance of heart attack or s1roke that can lead to death . Do not take CELEB REXif you've had an asthma attack.

. Keep a Iist of your medicines to show to your healthcare provider and pharmacist. Talk to your heallhcare provider or pharmacist for more inforrnation aboul NSAID medicines. • Some of these NSAID medicines are sold in lower doses without a prescription (over-the-GOunter). Lodine XL Nalfon.) 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. Diflunisal Etodolac Fenoprofen Flurbiprolen Ibuprofen Indomethacin Ketoprofen Ketorolac Mefenamic Acid Meloxicam . • if you are breastleeding. As pirin can als 0 cause ulcers in the stom ach and intesti nes. Toleetin OS. NSAlDs and some other medicines can interact with each othe r and cause serious side effects." NSAID medicines can cause ulcers and bleeding in the stomach and intesti nes at any ti me du ri ng tre atment. Voltaren. Indocin SR. Tolectin 600 'Vlcoprofen contains the same dose 01 Ibuprofen as over-the-counter (OTC)NSAIDs.All rights reserved. • vomit blood hands and feet These are not all the side effects with NSAID medicines. Anaprox.(celecoxlb CELEBREX® capsules) Medication G. Toradol Ponstel Mobie Relaten Naprosyn. IW 10017 © 201 0 PfizerInc. • if you are pregnant..0 .. Indomethagan Oruvail . talk to your doctor_ What are the possible side effects of Non-Steroidal Anti-Inflammator). 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. The OTCNSAlDlabel warns that long term continuous use may increasethe [lsk 01 heart attack or stroke. Vicoprofen* (combined with hydrocodone). Anaprox OS. 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. Arthrotec (combined with misoprostol Dolobid Lodine. IssuedJune 2009 ..ukle for Non-Steroidal Anti-Inflammatory Ol1lgs (NSAIDs) (Seethe end ofthis M esjication Guidelor a list 01 orescriotio0 NSAIDmedicioe5. NSAID medicines should not be used by pregnant women late in their pregnancy. 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: . CaII yo ur do clor for me dica I adv ice about sid e effects.D. swe IIing. Nabumetone Naproxen Oxaprozin Piroxicam Sulindac Tradename Celebrex Cataftam. Nallon 200 Ansaid Motrin. S. Distributed by ~ LAB-0324-4. J/tIJiiI' G. This Medicauon Guide has been approved by the U. Aspirin can cause bleedingin the brain.SearleLLC· L'iIoisbn eft PAOla.. Naprapac (copackaged with lansoprazole) Daypro Feldene Clinoril folmetin Tolectin. Food and Drug Administration. arid is usually used for less than 10 days to treat pain. hives. "'I.:. stomach. • if you had an asthm a attack. Talk to your heallhcare provider before using over-the-counter NSAIDs for more than 10 days. • about all of the medicines you take. Indo-Lemmon. Tab-Prolen. 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. and intesli nes. Combunox (combined with oxycodone) Indocin. Naprelan. EC-Naproxyn. Ir. NSAIO medicines that need a prescription Generic Name Gelecoxib Diclolenae . You may report si de effe cts to FDA at 1-800-F DA-l 088. 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. 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).

As a rule. so request sauce on the side-and dip gingerly.ed chicken breast instead of wings and ask for a side of fat-free honey-mustard dressing. If you're not a spice fan. tackle the fat without blocking the taste. BY CHRISTA SGOBBA JANUARY· FEBRUARY 2011 WEIGHT WATCHERS MAGAZINE 31 .Diet If you're having Buffalo chicken wings on game day. the spicier the better! HOTTongue·tickling hot sauce packs heat. not fat. Saucy Talk Wing sauces can add 13 g or more of fat to your order. Then just slice and dip! sauce often contains more butter than spice. order grill. No spicy option on the menu? Order "naked" wings (meaning no sauce) and sprinkle fat-free Tabasco on top.

write. just seeing the cheery notebook reminds me to track. I sit down and transfer special dates or events from my calendar to my notebook. FEBRUARY 2011 WEIGHT WATCHERS MA. I'll have a day that's so crazy. Learn how these two ultradisciplined readers remember to record every bite. even that takes too long. tweet. I write little reminders for those days. like 'Book groupwatch out!' If I schedule an evening out. 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. On those days. Once a week. I'll also map out a healthy breakfast and lunch ahead of time. But about once a week." record what I eat on my iPhone or my new iPad. "I use a spiral notebook as a food diary. when I have a minute to spare. HOM E SAN ANTONIO AGE 46 Then.GAZINE BY MELISSA WALKER . My best long-term strategies? I try to anticipate any challenging days ahead of time. That way. I use the builtin camera on my phone to snap photos of all my meals and snacks." HOME BOSTON AGE52 I don't go back to my old ways.Diet WINNING AT LOSING Righton rae ! Snap. I refer to my photos and type everything into my food diary. It keeps me in check so "I 32 JANUARY. I have some leeway even if I end up drinking an extra glass of wine at night.

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" Focus on that one healthy change a day rather than it hard to get back on track. Remember. Instead of sprinting to the finish line in January. TIle other 20 percent can-and should-be the fun stuff. "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. You're taking a perfectionist'S approach to weight loss. When you're trying to lose weight. allow me to offer some expert advice: First." or "I'm going to eat one less processed snack. 2008). fruits and veggies. PH. I'd rather see you eat one cookie a day (and enjoy it) than give up sweets "for life. 34 JANUARY· FEBRUARY 2011 WEIGHT WATCHERS MAGAZINE BY DEBBIE KOENIG . I lost three pounds the first week-but barely any since. and healthy fats.BEJNG PERFECT (CROWN. I liken her to someone who's never gotten off the conch saying she'd like to run a marathon: It's not realistic. I call it the "What the heck?" effect. such as. your weight is just one measure of the healthy changes you're making. there's no point in trying. when a patient tells me she wants to drop six dress sizes in a few months. Three weeks ago. Eighty percent should be the good stuff: whole grains. 111take a walk during my lunch hour. put down the spoon. and for lunch you have a salad with chicken breast." Oh. THE EXPERT ADVICE IN THIS COLUMN IS BASED ON AN INTERVIEW WITH ALICE DOMAR. Now. Adopt an 80/20 eating strategy. "Today. You're meticulously good for three weeks.D" EXECUTIVE DIRECTOR OF THE DOMAR CENTER FOR MIND/BODY HEALTH IN BOSTON AND AUTHOR OF BE HAPPY WITHOUT . one last thing: Enjoy the act of eatin.g. try taking baby steps by setting attainable goals. not food itself. For example. it's generally the quantities that are problematic. I'm ready to throw in the towel and dive into a pint of ice cream. and then you eat a brownie and think. There's a name for what happens when you're too rigid with dieting. Focusing on the sumptuous flavor of dinner rather than the calories it contains will make mealtime a lot more pleasurable. But going to such extremes won't cut it if you're in this for the long haul. go ahead and have a handful of fries with dinner-and savor them without remorse. and I started waking up early to get to the gym. lean meats. I swore off sweets and eating out. pick it back up again-after you've measured out a reasonable portion.Diet CAN THIS DIETER BE SAVED? Little Miss "If I'm not going to give something my an. So if you have nonfat yogurt with fruit and slivered a]monds for breakfast. Help!" _·Molly Woundtightly EXPERT TO THE RESCUE the numbers 011 the scale. That's fine if all you're after is a quick fix.

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BESTBUY.GAZINE BY AMY LYONS .: '" . When your Poken taps against another person's Poken. '" z· ::. .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...95... Instead of letting the moment pass and missing out on a potential workout buddy.. Bump.COM ..: o uJ ~ '" o -0: .:: x uJ Z <oJ . is as simple as its name suggests.RY 2011 WEIGHT WATCHERS MA.99.. 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. you discover a fellow member who loves the same new sushi place that you do.. st GIVEAHIGH5 You're walking your first 5K and hit it off with a fellow walker. use Poken..Diet TECH TRENDS • Traditional networking (think swapping business cards and phone calls) has taken a high-tech twist.j !2.. making it easier than ever to trade contact info with potential pals. a free app for iPhone and Android.. $299. it lets users simply bump their phones together to exchange contact info in a flash. NOVATEL WIRELESS MIFI2200.. your info is exchanged instantly. since studies show that weightloss success is contagious among friends.ITUNES APP STORE AND ANDROIDFREEWARE. Why not exchange contacts and plan a lunch date with MiFi? This compact. (Download it later to Outlook or other programs .§ t. That's good news for your diet. <oJ . This gadget acts as a contact-exchanging tool. FEBRUA. . ::. FREE.COM '" . ~ ~ ~ ~ 36 JANUARY. ii: Q At your Weight Watchers meeting. ) $19.

en<e by Schreiber Foods. Trademarks are used under li.hel"$ lnternattonalInc. PainrsPlu. the trademark of Wei~ht Wat.Inc.com/cheese (CWeightWatchers" WEIGHT WATCHERSon foods and bever. ALIri~i1l<reserved. WEIGHT WATCHERSfor services is the re~i'tered trademark of Wei~ht Watchers lntematlcnal.d trademark of WW foods.~es is the Fe~isler.Find more information at WeightWatchers.i. LLC. I nc. . "2011Wei~nt Wat'her< lnternauonal.Inc.

4) Cooking Keep pots. pans. Reserve your deepest cabinets for this category so you call accommodate cookware. and glasses in your easiest-to-access cabinet.. » 88 JANUARY· FEBRUARY 2011 WEIGHT WATCHERS MAGAZINE BY KRISTIN KOCH . 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. 2) Storage Put plastic wrap. chip clips.. and spatulas in a space near your stove. 3) Food Prep Store cutting boards. it won't get cleared out in a day. mixing bowls. ladles. silverware. This should be a space you can reach easily without standing on a stool.. You didn't accumulate the clutter in one day. 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. and Tupperware for leftovers in one area near the fridge for easy access.Diet • ReI_. foil. and other prep tools in one location. knives. also try to have a drawer here designated for ladles and other large cooking tools.. Instead. set a timer for 15 minutes and tackle one cabinet in that time.

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$6.. nest lids in a lid rack to keep them organized."you never know" box where you put any kitchen items that you're on the fence about tOSSing. your biggest pet peeve is probably your dysfunctional cabinets.cllve shelving 10 create a sen of open cabinets.reate a. CAN'T PART "WITH IT? c. It's a fast.PERTS: PETER WALSH. CONTAINERSTORE. and tape it to the inside of the door. BEDBATHANDBEYONOCOM r ~_.Diet How Do I Make Room? Most people don't have unlimited cabinet space. Save space by installing hanging wall or ceiling racks for pots and pans.. AUTHCR OF T/-IE CLUTTER DIET(REASCN PRESS._. Keep odds and ends organized by usinga seethrough shoe organizer to hold spices.99. Older cabinets are hard to reach. EASYUPGRADE . remove it from the box. print out a list of all the items that are in each cabinet. WALL & DOOR RACK. in the other put dishes and mugs. return it to its rightful place in yaur drawers or cabinets after you use it. After a month. MARRERO. baking supplies. A quick fix? Remove the doors on two .. CORNER SHEL'. toss or dan ate whatever is left in the "you never know" box.. 200S) ." If you have deep cabinets where you can't see the contents easily. 2008). If your kitchen hasn't had a remodel in a long time (or ever). AUTHOR OF DC£S THIS CLUTTER MAK£ MY BUTT LOCK FAT? (FREE PRESS.A.COM Avoid frustrating cabinet searches by creating a "cabinet index. Put awkwardly shaped cabinets to use with a space-making tool like a corner rack to help you stack and separate plates. so that's why we love these new products and ideas that make organizing in tight spaces easier. aprons. Make more shelf space by nailing hooks to the bottom of a shelf to hang mugs. $5. In one cabinet put everyday glassware. and measuring cups. Also.99.sets of cabinets and insert new sturdy but aura. Every time you need one of the items. lack adequate shelving. low-cost way to make your kitchen more modern-looking and more user-friendly. and are generally less functional than today's models. LORI!: ~--------------------------------------~ 40 JANUARY· FEBRUARY 2011 WEIGHT WATCHERS MAGAZINE EX..

Lose the fat. . Keep the flavor. So this year. make a better promise and enjoy being good to yourself.oy.zling sausage taste you love.~ Vegg. the best kind of resolution is one you con en. To us. SausageP HI • have 76% less fat and that savory. siz. That's why our .rnlngstar Far .

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switch your allegiance to water. ta ke a whiff of you r favorlte scent instead of reach ing for a snack. '" o o: '" '"" Q '::t "". 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. Actually.TCHERS MAGAZINE 48 . -~-~~----~~~-~---~~-~-~-- ~ YOUR TOOLS . a fan of van ilia or o '" ::t Q. 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. take a break and do one activity on your list. Instead. ThinkAbout In the morning. once it's spotless. minutes) to eat will help clear ::." says Matthew Dworkin of Geek Squad at Best Buy stores. "Using a different part of your brain rev~italizes you and helps take the focus off food during the workday.:. a life coach in New York City. whether you're patchou Ii. it can make you less productive: Research shows that your ability to think critically is compromised when you work and eat simultaneously. your miud and improve your t~ work for the rest of the day. a beach shot or a photo of you at your ideal weight. Taking <Ii just a short break (even 10 or 15 ~. Crumbs and food scraps may attract unwanted visitors to your desk: namely. ::t Q. the Mess You probably think typing your way through lunch will win you points with the boss. . Plus.. A PERSONALIZED SCREENSAVIER Upload an icon ic i mage that will keep you focused weight-loss goals-for example.: . on your BY BARI NAN COHEN JANUARY· FEBRUARY 2011 WEIGHT WA. Every few hours.." says Lois Barth. mice and bugs. and avoid an "oops!" situation with a spill-proofbottle. ~ o Try these deterrents to deskside eating. 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.Diet Doing more eating than working at your PC? Stop computer snack-a-thons with these no-fail fixes. you may think twice about messing it up again.0: ESSENTIAL OIL Keep a ti ny vial of essential oi I on you r desk.

a77-CYM BALTA. Call your doctor right away if you have new or worsening: depression symptoms. This program is not a guarantee of efficacy. or thoughts of suicide. every day can feel like a struggle.e with pre. Vi . . including kidney or liver problems.gov/medwatch. whether it's Cymbalta or not.Ask your doctor about Cymbalta and the Cymbalta Promise program.YD...com or call Important Safety Information About Cymbalta Antidepressants can increase suicidal thoughts and behaviors in children. Mlp mal' be a~ailabl . unusual changes in behavior.~II -S8S·4~ !>. and tolerability of Cymbalta. Cymbalta may worsen a type of glaucoma or diabetes • If you have itching. - Talk with your healthcare provider: • About all your medical conditions. It can be hard to feel like things are going to get better. dialogue with your doctor throughout your treatment.fda. have been reported Cymbalta is a prescription medication approved for the treatment of depression. right upper belly pain. P pa rx. Be especially observant within the first few months of treatment or after a change in dose. Visit www. sometimes fatal. I I. seizures. The Cymbalta Promise program is designed to help you get started on Cymbalta and to encourage an ongoing.go. teens. 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. When you're depressed.1 """""". OUf goal is to help you get on the right treatment. IIEf'd ~. safety. glaucoma. Approved only for adults 18 and over. visit our website at www. It provides a trial period that may help you and your doctor assess the efficacy. Severe liver problems. And even harder to think about finding the right treatment option. diabetes. you may be reimbursed 100% of your out-of-pocket prescripfion costs for up to the first 60 days of treatment. If you and your doctor aren't satisfied with Cymbalta. which may be signs of liver problems. dark urine. o.'~iSta n c... and young adults. or if you have bipolar disorder. Cymbalta® (duloxetine HCI) is not for everyone. . . Suicide is a known risk of depression and some other psychiatric disorders.en pli on tU <-OJu.. To learn more about the Cymbalta Promise program and to enroll. yellow skin/eyes or unexplained flu-like symptoms while taking Cymbalta.II-NOW_ 1 drugs to You are encouraged to report negative side effects of prescription the FDA.cymbaltapromise. or call 1-800-FDA-1088 .

Medicaid. Prescriptions for more than two capsules per day are not eligible for reimbursement Limit one reimbursement per person. rescinded. dizziness. including those for migraine. memory problems. Until you know how Cymbalta affects you. including Boxed Warning. Offer void where prohibited by law. or (2) any third-party payer in the state of Massachusetts. Terms and Conditions: For Patients About Reimbursement offered for up to 60 days of Gymbalta therapy to a maximum of $700.. to address a potentially life-threatening condition. which may be signs of low sodium levels • If you develop problems with urine flow while taking Cymbalta • If you are preg nant or plan to become pregnant during therapy. or are breast-feeding Other safety information about Cymbalta: Cymbalta may cause sleepiness and dizziness . decreased appetite. problems concentrating.PSI)LES . the VA. Cymbalta can increase your blood pressure. See back page for additional Information Cymbalta. increased sweating. sleepiness. Valid only in the United States for US residents. Use with Cymbalta may increase bleeding risk • Before stopping Cymbalta or changing your dose • If you experience dizziness or fainting upon standing while taking Cymba Ita. in whole or in part... or blood thinners. confusion. revoked or amended by Lilly USA. weakness.4. TRICARE. you agree to notrfy your insurance carrier of reimbursement if required to do so by law or under the terms of coverage. LLC at any time without notice .Important Safety Information (continued) • About your alcohol use • About all your medicines. Offer not valid if your prescription claims for Cymbalta are reimbursed. Most common side effects of Cymbalta (this is not a complete list): • Nausea. by (1) any governmental program. Symptoms may include high fever. aspirin.. such as Champus. Add itional exclusions may apply and this offer may be terminated. Medicare. Cymbalta@ and the Cymbalta Logo are trademarks of Eli Lilly and Company. This is likely to occur in the first week or when increasing the dose. including. Your healthcare provider should check your blood pressure prior to and while taking Cymbalta • If you experience headache. constipation. confusion. and weakness C~balta(&} ~~~:~ d u lox e tl n e H CI C. and stiff muscles • If you are taking NSAIO pain relievers. you should not drive a car or operate hazardous machinery. or any other federal or state program. dry mouth. but may occur at any time during treatment • About your blood pressure. or a state pharmaceutical assistance program.. By accepting this offer. or feel unsteady while taking Cymbalta. without limitation.

cymbalta. Who should NOT take Cymbalta? You should not take Cymbalta if: • You are taking a type of antidepressant known as a Monoamine Oxidase Inhibitor (MAOI). and weakness. or Ernsarn" (selegiline transdermal system). hostility. See Boxed Warning. agitation. diabetes. and each time your prescription is refilled. Stopping Cymbalta may result in symptoms including dizziness. a hospital emergency department. constipation. All patients starting antidepressant therapy should 'be monitored appropriately and observed closely. Do not use it for another condition or give this drug to anyone else. nausea. can cause serious or even life-threatening reactions.chinery.linical need. as well as for anxiety. or chew the capsule. How should I take Cymbalta? • Take Cymballa exa. confusion.. impu lsivlty. or call1·800-FDA·1088. . you should not drive a car or operate hazardous ma. and thoughts of suicide. as Cymbalta may interact with some of these products • If you take medications known as lriptans. Until you know how Cymbalta affects you. dizziness. which may be signs of low sodium levels o If you develop problems with urine flow while ta. aggressiveness. Be especially observant within the first few months of treatment or whenever there is a change in dose. Lilly USA. or extreme hyperactivity. it must be swallowed whole. weakness. problems concentrating. LLC. skip the missed dose and take only your regularly scheduled dose. Talk with your healthcare provider: o About any medical conditions you may have. in case anything has changed or new information has become available. or unusual changes in behavior... Families and caregivers should discuss with the health care provider right away any observations of worsening depression symptoms. such as Nardil® (phenelzine sulfate). What is Cymbalta? Cymbaltais a prescription medicine that is approved to treat multiple conditions. You must wait al least 14 days after you have stopped taking an MAOI before you take Cymbalta. including Cymbalta. 'break.ibromyalgia) . confusion. want to report any problems with the use of Cymbalta. suicidal thinking and behavior. irritability. commonly prescribed for migraines. decreased appetite. o If you miss a dose. or unexplained flu-like symptoms while taking CymbaJta. Cymballa can increase your blood pressure. as these medications may increase risk of bleeding when used with Cymbalta o Before stopping Cymballa or changing your dose.ctly as directed by your healthcare provider. memory problems. difficulty sleeping. Always follow your healthcare provider's instructions for taking Cymbalta. and Emsam are registered trademarks of their manufacturers.. Your healthcare provider should check your blood pressure prior to and while taking Cymbalta o If you experience headache. aspirin. sometimes fatal. sleepiness. also called depression. have been reported o About your alcohol use o If you are laking or plan to take any prescription or nonprescription medicines. Nardil. A potentially life-threatening condition may occur when triptans are used with Cymbalta. This medication has been prescribed for your particular condition. Visit www.. 0067022 © 2010.gov/medwatch.com. • Medicines are sometimes prescribed for purposes other than the ones listed. All righlsreserved. generalized anxi. This information is not meant to take the place of discussions with your health care provider. Pamate. What should I do if I think I have taken an overdose of Cymbalta? If you have taken more Cymbalta than has been prescribed for you. panic attacks. yellow skin/eyes. antidepressants increased the risk of suicidal thinking and behavior in children.cymbalta. Severe liver problems. take it as soon as you remember.king Cymbalta What are the most common effects of Cymbalta? side • In clinical studies for approved indications (depression. You are encouraged to report negative side effects of prescription drugs to the FDA. Cymbalta is not approved for use in patients under age 18. there was a reduction in risk with antidepressants in adults 65 and o.. changes in behavior. or blood thinners. • Remember to refill your prescription before you run out of Cymbalta.com. dark urine. restlessness. and stiff muscles o If you take NSAID pain relievers. but may occur at any time during treatment. o Other common side effects included dry mouth. Symptoms may include high fever. or when used in combination with certain other drugs o About your blood pressure. Cymbalta is approved for the treatment of major depressive disorder (MOD). or feel unsteady while taking Cymbalta. Call your healthcare provider right away if you have thoughts of suicide or if any of these symptoms are severe or occur suddenly. or the nearest poison control center immediately. Talk with your healthcare provider or pharmacist if there is something you do not understand or if you want to learn more about Cymbalta. or want more information.. Talk to your health care provider if you have questions or develop any side effects.fda. Warning: In clinical studies. "Who should NOT take Cymbalta?" and "What should I talk to my healthcare provider about?" See full prescribing information at www. Suicide is a known risk of depression and some other psychiatric disorders.lder. or if you have bipolar disorder.the most common side effect was nausea. Cymbalta may worsen a type of glaucoma or the control of blood sugar in some patients with diabetes o If you have itching. o If you have any questions or concerns. generalized anxiety disorder. Using an MAOI with many prescription medicines. Short-term studies did not show an increase in the risk of suicidal thinking or behavior with antidepressants in adults older than 24.. o Cymbalta can be taken with or without food. and for the management of fibromyalgia (FM) and diabetic peripheral neuropathic pain (DPNP). increased sweating.. contact your healthcare provider or pharmacist Additional information can be found at www. Your health care provider may wish to decrease the dose slowly • If you are pregnant. adolescents. What should I talk to my healthcare provider about? Patients on antidepressants and their families or caregivers should watch for new or worsening depression symptoms. Anyone considering the use of Cymbalta or any other antidepressant must balance this risk with the c. and young adults with depression and other psychiatric disorders. This is likely to occur in the first week or when increasing the dose. o Cymbalta should be taken by mouth. diabetic nerve pain. However. including kidney or liver problems. which may be signs of liver problems. unusual What should I avoid while taking Cymbalta? • Cymbalta may cause sleepiness and dizziness. Eli Lilly and Company Lilly Corporate Center Indianapolis. also called diabetic nerve pain.ety disorder (GAD). o Talk with your healthcare provider before stopping Cymbalta or changing your dose .Information For Patients About Cymbalta Please read this information carefully before you start taking Cymbalta (sim-BALL-tah). IN . You need to wait at least 5 days after you stop taking Cymbalta before you take an MAOI • You have uncontrolled narrow-angle glaucoma (increased eye pressure) o You are taking an antipsychotic medicine known as Mellaril® (thioridazine) General advice about Cymba Ita • Store Cymbalta at room temperature and out of the reach of children. or are breasHeeding • If you experience dizziness or fainting upon standing while taking Cymbalta. contact your heallhcare provider. Parnats" (tranylcypromine sulfate). Cymb alta is a reg isle red Ira dem ark 01 Eli Lilly and Co mp allY. seizures. Do not take more than the daily amount of Cymbalta that has been prescribed for you. glaucoma. or headache (not a complete list).USA Mellaril. Do not open. This is not a complete list of side effects. if it is time for your next dose. right upper belly pain. plan to become pregnant. and f.

Do a "stat check" with a tape measure to see how your numbers have improved. It's been two months . 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. Unplug your gadgets and hit the sack early. AI Try/tOn ~. since you made that New Year's resolution to lose weight. 2011 WEIGHT WATCHERS MAGAZINE 4f7 . it's the perfect time to get some beauty rest.Get Some Z's Celebrate Festival of Sleep Day! With holiday parties finally over.

SEPHORA. $29. TI P 48 JANUARY· FEBRUARY 2011 WEIGHT WATCHERS MAGAZINE KATERINA GKIONIS .~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. Use your fingers and apply product in the direction of facial hair growth to prevent caking.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.F 15 FOUNDATION. $25.GHlY CONCEALER PEN. TRY NAPOLEON PERDIS MI. The key to coverage: a creamy.COM .. yellow-based concealer pen with a brush applicator for easy blending. NATIONWIDE Let Me Glow! No More Circles Dark circles and discoloration are an issue for almost everyone post-40. $24. TRY BAREMI N [RALS SP.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.99. UL1A. TRY OLAY DEFINITY DRUGSTORES COLOR RECAPTURE.

.Automatically rates until you cancel. Like when we cook dinner. It's great to tag team.com/JoinFreeOnline ~ejghtWatchers~Online Finally. It's fun:'-Jim & Laura. @J C\I WHEN OS NG WEIGHT CLICKED FOR US "When we did Weight Watchers Online together. 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 . . I'll call out ingredients and he'll plug them into the Recipe Builder. One person per subscription..3/12111. lost 162 Ibs* combined JOIN FOR FREE** WeightWatchers. Offer valid 12/26/10 .:.

now available at Lane Bryant. =Simoti Tuke. "Plus-size women come in all different shapes and proportions. Calvin Klein.._ rAII$£T. your I. not your problem areas. if you're a classic hourglass and get that annoying gap at the back of your jeans.. and Ralph Lauren at Macy's.Tvllll'lll1 .!\:NDKA. dresses. and cardigans. 50 JANUARY. what might look like a fashion disaster on one woman can be a total success on another. All available in sizes 0-16. vice president of design. FEBRUARY 2011 WEIGHT WATCHERS MAGAZINE necklace with a white top that has a simple neckline. For the most flattering fit Hitting the stores? Look for the DKNY plus line. 126 . QlAWI 'NrolCU.(:f:. and olive. "Plus-size women want the same style inspiration and fashion direction as everyone else-now they have it. says. try the Slight Curve. You'll find trendy jeans. and colors like coral.ing three custom fits based on shape. • • Pair ~1j_our _ statement BY KATERINA GKIONIS . elegant draping. Or check out plus collections from Michael Kors. Want a better fit through your hips and th ighs? Irv the Demi Curve. try the Bold Curve.. jewelry will be thefocus... If your jeans typically fit ill the thighs but are snug around the waist. blouses." Go with the Flow THE FASHION WORLD IS ONTO A HOT NEW THEME: DREAMY PLUS-SIZE CLOTHES! Zahir Babvani. costume designer for the new CBS sitcom "Mike Cj Molly" (like a flowy blouse over skinny jeans).. MUlmD.COM What We're Loving: The new Levi's Curve ID jeans line featur.l . not size." We love that plussize designers are thinking softer-in both silhouette and color.. We're talking fluid shapes. Learn to love your jeans: see p. aqua. $Q.. Or.

o .

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

o LOSE THE JACKET
JACLYN SMITH FOR KMART CROCHET

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·

FEBRUARY 2011 WEIGHT

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.

e MANAGE THE MIDDLE e SLIM DOWN
RADL,EY LONDON GROSVENOR

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

G GET A BIG BAG An oversize tote will make you

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.

t) GIVE ME AN A We love an A-line

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

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ter.A.Kathy knows 75%of get enough Vitamin D: That's why she trusts Spring Valley" vitamins to supplement her diet with Vitamin 03.. Exc. start supplementing with Spring Valley" Maximum Strength Vitamin 03. live bet. These prod'uCll. Visit www. 1988·2004. 2009 Aug.-WMmva Spring Valley.' Spring Valley'! vitamins and supplements are made under strict quality guidelines using the finest high quality ingredients. if you're one of the millions of people who aren't getting enough Vitamin D .® America's #1 Vitamin Brand. 5(8):417-8. breast. arE n oj inten d~ d lu d iag nose. So. treat. colon.walmart.seaSE.com/spri ngvalley . Selection. all Americans don't 03 . IGinde A. This Maximum Strength formula supports bone. ©2010 'Walmart 1{1-1i}13.. Quality.'" 'Th~S<l statements have not been evaluated by the Food and Drug Adrninlstratlon.lusively At Walmart~l~ Save money. pancreas and immune system health. CUFe or prEve nj any d . Nat Rev Rh~umatol. Demographic cltterence and trends of vitamin D i~sutficiency in the US population. Value.

Also. like most. you definitely need more energy to maintain your core body temperature in the winter. you spend the majority of your day in heated indoor spaces. no. Ph.w EXPERT ADJUNCT "Do I Need to Eat More · 9" in the WInter. but you're still at risk for dehydration. 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.oo warm when you pick up the pace.D. In fact. has been linked to increased appetite (particularly in people who suffer from SAD). hard truth about why this season can lead to overeating. In addition. BY MICHELE BENDER .. But if. a study published in the medicaljournal The Lancet suggests that a drop in serotonin. Instead. need to consume any more calories than you normally would. But I crave comfort food 24/7. for some people. Just remember to pile on a few easy-to-remove layers so you won't. why not venture outdoors for a walk? The cool air is not only refreshing. 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). it will likely cause you to walk a lot faster than you usually do. R.Health One expert tells the cold. Young. you don't. bring along a water bottle: You may not sweat as much or feel as thirsty as you do in the warmer months. w.. get t. Why? The foods our culture cherishes at this time of year veer more toward heavy and hearty than light and healthy.D. the body's "feel good" chemical. So am I less likely to lose weight in the 'winter? Unless you follow a squirrels lead and hibernate. Lisa R. PROFESSOR OF NUTRITION AT NEW YORK UNIVERSITY.

1 Fawcetl Dr. Inc.j( 01 WW Fonds. Limi tone coupon per pucbase Cash value 1/. ©2011 Weighl W.000 Yogurt 6 oz. . Void il Qopioo. eMS Dept.fOODS. Inc. Go. is Ihe fBg is lered tradBma. Voi~ il t<l<sd.C<1NeightWatchers' Learn more about ouramazini new taste at WeightWatchers. prvhit>ilefJ 0' vlherwise restricted by law. Aoy other usecon. WEIGHT WATCHERS lor services 'is !he regislered lra~emark 01 Weighl Walchers 1~lemalional.201 Milil t~ lALA .mrage:. Poin/sPJus is the trademark nl Wei~'hl Watchers InIBm<llio~BI. LLC.cu /€i\l·. Customel pays <lOYsale'!a>:.Jtcher5 Inlemaliona'l.lilutes l[ilU~. TraiJerrnarks are ~sed u nderl lcense by Gilsa Products and Se rvices. All rights '8serve~.com/yofurt WEIG HT WATCH 6RS on teeds and t. 'lnG. Del Rio. lor handling III is coupon accol~ing 10 our oiler. purchased 01 OlJld. Relailer: We will reimtitJIse Yll~ lIle tace value. TX 70040 a~ $1. f 83038. translerred. I MANUFACTURER'S COUPON EXPIRES 02/28/2011 Any five (5) Weifht Watchers® -~-" ps ..:" ~welghtWatchers .

how do you choose? eans age • Best Secret Ingredient Black beans in your brownies? rhe next time you use a store-bought mix. Another reason to try dried: The U.5 --------------------------~ . mix the heart-helping beans with scrambled egg whites and salsa. For more info on dried beans. Point$Plus value: 4 . the less gassy you'll be. Craving a crunchy treat? Dry-roasted edarname (available at most supermarkets) has one quarter of the fat of dry-roasted peanuts! PER SERVING (1 C RAW. PolntsPlusvalue. Eating '4 c of pinto beans a. . ~ J Protein. R. p. which a Swedish study suggests may lower the risk of postmenopausal breast cancer.. Stop the Gas. SHELLED): Speckled cranberry beans are high in folate. Drizzle with olive oil and top with fresh chopped parsley . For a filling breakfast idea. their soy protein wi II keep you feeling full for hours. For an authentic Italian side salad. PER SERVING (1 CCOOKED). Plus. --------~ Top Italian Export ----------------------Heart.e servi ng. which will also reduce the amount of gas they cause. Powerhouse Edamame packs nearly twice the protein of other beans. Department of Ag riculture considers dried beans a vegetabl.s the beans' high fiber content rnay help prevent colon cancer. PER SERVING (1 C COOKED). but soaking dried beans loosens the skins. 4 . PER SERVI NG (1 C COOKED). { 60 JANUARY· FEBRUARY 2011 The more you eat beans.Health They're a must-eat for health and satiety. shell beans and cook about 20 minutes. (bad) cholesterol levels.Health Star Attention oatmeal lovers. see Notebook...S. WEIGHT WATCHERS MAGAZINE BY KAREN GOLDBERG.day is another great way to lower your I. 152. earn brownie points by subbing 16 oz pureed black beans for the eggs and oil. canned are not. PointsPlu$ value: 5 . PointsP/us value.D . but with so many varieties. Preliminary research on animals suggest.DI.

..com © 0'09'3in S. Thomas'@BageIThins"'bagelsare full of the soft.. 100% Whole Wheat.~~~~~..thomasbagelthjns.. I:!. Try them in Plain.... top away . All rights reserved. You might even say they're just what you've been looking for.... .... .kori es Products. and Everything. But at 110 calories per bagel.110 calories of b1agel-y goodness~ *Calorie count doesn't include toppings. Calories 110 I Fibe'r 49 Fat 19 www..ight texture. bagel taste you crave.!J.. Inc.. in a deliciousl......

GERM BUSTER Keep a pair of plastic flipflops in your bag and never step into the shower without them. "Germs thrive in places that are crowded. if you exercise common sense when exercising." says Zinder. and you can wind up with athlete's foot. Here's how to stay healthy and safe. D. Ph.M.D. That means viruses. and warm.. chances are you can sweat without sweating it. And you've likely heard about the newer staph infections. such as MRSA. showers/locker room ICK FACTOR The shower floor at your gym is a mosh pit for germs. which is transferred byskin-to-skin contact and resists most antibiotics. You may prefer to shower in the privacy of your own home. you may have some unwanted company. says Jane Andersen.Health What'sHidi~g at Your Gym? Answer: a little more than you bargained for when it comes to germs. If you've resolved to get in shape this year. But according to the latest research on how germs are transmitted. but if you wait until you get home to shower and change." says Steve Zinder. moist. you're simply transporting germs from the gym into your car and house. and fungal infections may all be lurking on your yoga mat. cracked toenails.P. a spokesperson for the American Podiatric Medical Association. plantar warts. "The best thing you can do to prevent disease transmission is to shower at the gym with soap and water. Step barefoot on those tiles. the fungus that causes yellow. like the gym. you're likely docking some time at the gym. or onychomycosis. an athletic trainer and assistant professor of exercise and sport science at the University of North Carolina at Chapel Hill. Despite the risks. Before changing » 62 JANUARY. bacteria.. FEBRUARY 2011 WEIGHT WATCHERS MAGAZINE BY MARISA COHEN .

Kettle Brand" Baked Potato Chips taste great because thetre made simply. sliced and baked.Choose a real solution. AGED WHITE BAK D POTATO CiHlPS --RRAND-- . they'll satisfy your cravings and. 3g of fat. CHEDDAR Snacks made from real foods make it easy to create solutions instead of resolutions. your goals. and 2 g of fiber per serving. That's it. not a resolution. from all-natural ingredients and real potatoes. At just 120calories.

S. W"ltmeW NY 11976 64 JANUARY· FEBRUARY 2011 WEIGHT WATCHERS MAGAZINE . and wrap them around your feet in a pinch. than cardia machines. or razor Thanks to international travel. including gyms. 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. Jewel. Don't get on a machine unless it's been wiped down. Low Calorie ·. (Take small. ICK FACTOR Researchers from the bacteria. For added protection. 'When in doubt. and fungal infections such Brooke Army Medical Center at as ringworm. and discovered viruses (generally is MRSA. hang up your clothes. Shaws. at least once a day. drape a few may add a little extra to the cost of your annual towels over a gym mat. dry feet carefully. Every few weeks. which causes red. yoga mats BeHer'll Peanut Butter"' 85% Less Fat and 40% Less Calories than Peanut Butter. Low Sodium and new Chocolate tI Sold at n-ilder Joe's. Health back into street shoes. membership. never covering as much of the just set them in a pile on the floor of the locker. If you must use a communal locker.ACKUP 'PLAN Many gyms now supply alcohol-based hand sanitizer. gyms.It your mat. locker. since open help of the chemical DDT after World War II.1 Foods ICK FACTOR All those bare feet leave behind layers of germy sweat. If you're unsure of your gym's cleaning schedule. tested gym equipment biggest concern these days. scrapes.p. ask the manager. with the before class. cover any cuts. BACKUP PLAN Forgot your flip-flops? Always keep extra plastic shopping bags in your gym bag. In general. make sure your gym provides antiseptic spray or wipes to clean machines and free weights after each use. disinfect shower shoes with a diluted bleach-andwater solution (% cup bleach to 1gallon water). bedbugs. which burns with a bandage were almost eradicated from the U. however.We Put Peanut Butter OnA Low Fat. VW cardio machines/ weights Available online at o. do it yourself. tI Only 25 grams of fat and 100 calories per serving tI All natural V Made with non-GMO peanuts tI Pasteurized tI No saturated fats or trans fats tI Gluten free and dairy free tI Tastes great V Available in Original. sores make you more are back. surface as possible.. especially between toes. careful steps so you don't slip. Also. Take advantage of the freebie after using any cardia machines or gym equipment.<ltl' Nm"".. red hump or boil (similar to a equipment surfaces at two different spider bite) on your body. Dlet. spray your mat with an equipment should be cleaned antimicrobial product between workout A WORD ABOUT BEDBUGS sessions. but it's worth it. Target. Whole Foods. The Texas. 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 . which often appears as a rhinoviruses) on 63 percent of large. Bedbugs typically hitch a ride in someone else's gym bag to a from a dirty yoga mat. Bi-Lo and other select food stores tI See our website for the store nearest you wwmbetrcmpcan u (bllllC~ wm/w! I". B. Also.) Also use plastic bags to hold dirty workout clothes and keep germs from spreading in your gym bag. scaly rings on the skin's surface. The pesky critters are showing up likely to get an infection everywhere. GERM BUSTER AJI surfaces and pack a mat from home. Fort Sam Houston in San Antonio. making you susceptible to viruses.

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or have a family history of heart disease. pa rticularly for women. including blood pressure screenings and blood sugar tests. . should already be part of your annual physical. and age. 'The eRP test seems to be predictive of heart disease risk in women more than in men.. not smoking. For women in particular. it's no surprise that heart disease now rivals cancer for both research dollars and media attention." says Marianne J. race. If you're over 30 and are overweight.com/iheardood. heart disease is considered the single leading cause of death among American women. request the test at your next doctor's visit.Health NEWS. Read on for other ways to keep your heart strong. have high blood pressure. you can control others by keeping your weight in check. how times have changed! Now. M. Irs a blood test that screens for C·reactive protein. Given stats like these. NEWS. BY KATHLEEN DOHENY JANUARY· FEBRUARY 2011 WEIGHT WATCHERS MAGAZINE 67 .: Medicine at Columbia University in New York. it's been determined that middle-aged women who suffer a heart attack are likely to have a second one within fiveyears. and exercising regularly. In fact. REQUEST THIE BEST HEART TEST FOR WOMEN Standard measures of heart health.. 1l: e . But another test is emerging asa screening must. Wow. there just wasn't a lot of focus (or research) on the condition. a marker of infla mmationin the body (wh ich is a telltale sign of heart disease risk).:i g o » " Looking to eat more heart-healthy foods? Visit weighlwatchers. Heart disease was once called the silent killer because so little was known about its warning signs.D. Though you might have little control over certain risk factors such as family history.0. NEWS! _ Are you doing everything to protect your heart? We the journals and plowed through the research to help you do just that. director of the Partnership for Gender-Specitic . Legato.

or family history of early heart disease. Not just another approach to manage your cholesterol. certain types of heart surgery. You are encouraged to report negative side effects of prescription drugs to the FDA. © 2010 Pfizer Inc. high blood pressure. low HDL. and chest pain in patients who have heart disease or risk factors for heart disease such as age. or high blood pressure. Indication LIPITOR®(atorvastatin calcium) is a prescription medicine that is used along with a low-fat diet.fda. Visit www. stroke. LIPITOR can lower the risk for heart attack. smoking. Printed in USA/January 2011 . LIPITOR can lower the risk for heart attack or stroke in patients with diabetes and risk factors such as diabetic eye or kidney problems. It lowers the LDL ("bad" cholesterol) and triglycerides in your blood. smoking.Another year. It can raise your HDL ("good" cholesterol) as well. AU right. Another resolution. reserved.gov/medwatch or call1-8oo-FDA-1088.

upset stomach. This may help avoid serious drug interactions. Common side effects are diarrhea. Heart-healthy recipes. This could be a sign of rare but serious muscle side effects. Every week you get more ways to help manage your cholesterol. The 12-Week Guide is part of My HeartWlSe™ Brought to you by Start the year off right. www. Over 750 heart-healthy recipes to choose from. 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. pregnant or may become pregnant. Please see additional important information on next page. Important Safety Information LIPITORis not for everyone. muscle and joint pain.tell your doctor if you feel any new muscle pain or weakness. and changes in some blood tests. Easy-to-follow exercise videos. Your doctor should do blood tests to check your liver function before and during treatment and may adjust your dose. 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.yourizweekguide. Watch exercise videos at your own pace. 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. Tell your doctor about all medications you take. If you take LIPITOR.The FREE12-Week Guide to managing cholesterol can help you get started with diet and exercise in a way that works for you. It is not for those with liver problems. Assessment tools and more.com the makers of llPlTOR. And every week you'll receive an email full of new tips and new ideas to try that week. And it is not for women who are nursing. atorvastaUn calciurn LI~IT'c. we're ready to help.

o Liver problems.rv=S. including kidney failure. Take the next dose at your regular time. But the good news is. certain types of heart surgery. or may become pregnant.ines? Pf. IT your doctor said you have high cholesterol. stroke. Ireland © 2009 Pfizer Ireland Pharmaceuticals All rights reserved. Do not start new medicines before talking to your doctor. o BEFORE YOU START LlPITOR Tell your doctor: o About all medications you take. stop LlPITOR and call your doctor right away. tongue. with or without food. I. LIPITOR may harm your unborn baby. Go to www. If yOLlbecome pregnant. Do not give your LIPITOR to other people. Division of Pfizer Inc. Dubl in. LIPI1DR can lower the risk of heart attack. you could be on your way to lowering your cholesterol. 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. and herbal supplements o If you have muscle aches or weakness o If you drink more than 2 alcoholic drinks a day o If you have diabetes or kidney problems o If you have a thyroid problem o Don't: o o o o Do not change or stop your dose before talking to your doctor. It may harm them even if your problems are the same. along with diet and exercise. Printed in the USA. high blood pressure.IMPORTANT FACTS LOWERING YOUR HIGH CHOLESTEROL High cholesterol is more than just a number.~ LI#2'I-r~#z (UP-ih-tore) POSSIBLE SIDE EFFECTS OF LlPITOR Serious side effects in a small number of people: o Muscle problems that can lead to kidney problems. take it as soon as you remember. and/or throat that may cause difficulty in breathing or swallowing which may require treatment right away • Nausea. o If you miss a dose.. Along with diet and exercise. lips. ABOUT LlPITOR LIPI1DR is a prescription medicine. NEED MORE INFORMATION? o o o Ask your doctor or health care provider. o Poop le with liver problems o People allergic to anything in LIPITOR HOW TO TAKE LlPITOR Do: Take LIPITOR as prescribed by your doctor. It can also raise "good" cholesterol (HDL-C). LIPITOR can pass into your breast milk and may harm your baby.americanheart. including prescriptions. With the help of your doctor and a cholesterol-lowering medicine like LIPITOR. Your doctor may do blood tests to check your liver before you start LIPITOR and while you are taking it. o Women who are breast-feeding. you can take steps to lower your cholesterol. =-.tatirl caldurn t<od. vomiting.. Manufactured by Pfizer Ireland Pharmaceuticals.org. a1K:. it's a risk factor that should not be ignored. vitamins. Talk to your pharmacist. it lowers "bad" cholesterol in your blood. Call your doctor right away if you have: o Unexplained muscle weakness or pain. But if it has been more than 12 hours since your missed dose.. may be pregnant.lipitor.edic. and chest pain in patients who have heart. smoking. Your chance for muscle problems is higher if you take certain other medicines with LlPITOR. Call1-866-706-2400 or visit www. wait. neg.PtizerHelpfulAnswers. TJ)' to eat heart-healthy foods while you lake LlPITOR. especially if you have a fever or feel very tired o Allergic reactions including swelling of the face. you may be at an increased risk for heart attack and stroke. low HDL-C. over-the-counter medications.com·anSWers· \4 I f UI'-'-L_-l. NY J0017 USA June 2009 . Do not break the tablet. izer has programs that ~ can help. o Take LIPITOR at any time of day. disease or risk factors for heart disease such as: o age. L Rx only Distributed by Parke-Davis. or stomach pain o Brown or dark-colored urine o Feeling more tired than usual o Your skin and the whites of your eyes turn yellow o Allergic skin reactions Common side effects of LlPITOR are: • Diarrhea • Muscle and joint pain o Upset stomach o Changes in some blood tests WHO IS LlPITOR FOR? Who can take LlPITOR: o People who cannot lower their cholesterol enough with diet and exercise o Adults and children over to Who should NOT take LlPITOH: o WOmen who are pregnant. m. New York. Uninsured? Need help paying for Pfizer.com or call 1-888-LIPITOR. Ready to start eating right and exercising more? Talk to your doctor and visit the American Heart Association at www. smoking. or high blood pressure.

Gained a few pounds? Vow to get back to last year's number. 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. 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. BOTTOM LINE Don't let the pounds accumulate with every passing year. Mayo Clinic researchers recently found that even a modest weight gain can raise your risk of heart attack and heart disease-at any age.Health NEWS. Do an annual birthday weigh-in at which you compare your weight with the previous year's. NEWS! _ When it comes to protecting your heart. Study participants (all healthy. NEWS. opt for an ounce of dark chocolate every few days. not all candies are equal. most under 30) who put on an average of 9 pounds exhibited symptoms associated with an increased risk. » 71 JANUARY· FEBRUARY 2011 WEIGHT WATCHERS MAG. Aim to Maintain Think a small weight gain won't impact your heart? Guess again.AZINE .

) Since there's no such thing as a stress-free workplace.Health . Don't let your doc off the hook: Discuss your family's heart history and any concerns at your next visit. catch up one-mails. Think of her (or him) as your "work spouse" or your go-to colleague. (The study defined job "strain" as doing demanding work with little decisionmaking authority or ability to use creativity and skills. The extra time will let you assess your schedule for the day. we're starting to take this personally! Women's heart issues are often misdiagnosed. a form of heart disease that's the leading cause of death in people with type 2 diabetes." But what about the stressed-out female worker? Turns out. yelling)al1d thought "heart attack waiting to happen. sponsored by the National Heart. too." So it's critical to have some guidelines for how much work you do at home. 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. science says. ST.E SS~ R GET A HEAD START Arrive at the office 10 to 15 minutes earlier than your boss or your staff does. 72 JANUA. but it won't hurt to add some garlic to your proteins and veggies-just pop a mint afterward! WN EMBRACE Hey. and clear your head before the chaos of the day sets in. This person can also be your sounding board for political issues in the workplace or other stressful situations. Learnto We've an seen the stressed-out male executive (redfaced. the key to protecting your heart is managing your stress. Manage . Lung and Blood Institute. Plus. women who reported high job strain increased thei l' risk of cardiovascular disease by 40 percent. the stress women feel at work is taking a toll on their heart health. who is a strong ally and whom you trust to ma nage tasks. it's unrealistic to "leave work at the office. According to just-out data from the Women's Health Study. HAVE A "WORK SPOUSE" ID one coworker. whether it's an assistant or a colleague. Try our tension-tamers. and many female heart patients don't receive the care they need.RY· FEBRUARY 2011 WEIGHT WATCHERS MAGAZINE . More research is needed. at right. they had an 88 percent increase in heart attack risk. A good start: Limit your time on e-mail to 30 minutes a night-and the golden rule: no BlackBerry at the dinner table! 1 2 3 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. NO E-MAIL AT THE TABLE In today's work culture.

dozens of flavor-boosting secrets. Des Moines. Wauhers Books cookbook series.' It's more than just a cookbook! We'll give you 4 full weeks of easy-to-fix menus. It's easier than ever to whip up delicious.sL30 days to decide and let us know Your exclusive fREE GIFT --QII ick Fix Appetizers--is yours 10 keep.o..Theres liO obligation to buy! If you enjoy WEIGHT WATCHERS" ANNUAl RECIPES FOR SUCCESS 2011 and decide [0 keep it. Box 361095 <LWeightWatdlers . simply rerum the book and owe nothing. you'll become a valued member of the Weighl.EW! Your Exclusive Series Privileges: Reply today and you'll receive WEIGHT WATCHERS" ANNUAL REOPES FOR SUCCESS 201116r a 30. oxmoor. Inc. We'll always send you an advance announcement. and you'll owe nothing . You may cancel at anv time simply bv writing us..ind ingredients Two find-it-fast And a indexes • • FREE GIFT! RETURN THE POSTAGE-PAID CARD TODAY FOR YOUR FREE PREVI.IA 50336-1095 Weight \\. arid are used under license by Oxmoor House.f!tchers and POINTS are the registered trademarks of Weight VVatclIersInternational. simply return the book by contacting us at the address below for a free postage-paid rerum label. do nothing=we'll send it directly to your doorl If you dent wish to receive it. You'll be among the Iust to tty each new cookbook as iLis released-s-uo more than four per year. And best of all ~ every one of the over 200 delicious and nutritious recipes in this amazing book have been kitchen-tested by the experts at Weight Watchers Books. Warm Apple Chutney and Bacon Ranch Chicken Pasta in a flash.hOUS8. timesaving tips.com 533727 10AHWIAE . plus shipping and handling. we'll bill you later [or the book. It's your ultimate guide to a healthy lifestyle! YOU'LL GET: • • • Over 200 delicious & nutritious recipes POINTS® values for each recipe Simple recipes using easy-to-f. beautiful full-color photographs. and there is never an obligation to buy. or if you ever have [ewer than 30 days to respond !O our announcement. and if you want the book../01 SUCCESS 1 2011 / It's Easy to Stay on Track. If you decide Books its not [or you.New Collection from WEIGHT WATCHERSID BOOKS Now you can have your cake & eat It too! ((WeightWatchers' very meal is a celebration with WEIGHT WATCHERS® ANNUAL RECIPES FOR SUCCESS zou: You'll enjoy decadent Fudgy Chocolate Peppermint Brownies and creamy Key Lime Cheesecake Parfaits. healthy meals like Grilled Pork Chops with. P. E ANNUAL RECIPES. just mark "no thanks" on the announcement and rerum it within 30 days. no matter what! If you wish to add the uext edition to your library.day free preview If you're no! completely delighted. . Inc. You always have at lea. and POINT~ values and nutrition facts for every recipe.

Bread Perfected. Sandwich Thinsc Rolls Calories 100 Fiber 5g Fat 19 .

a dash of kosher salt. toss hot air-popped popcorn with a drizzle of honey.Break-Fast To mark the start of National Oatmeal Month. or banana. Delishl Ladle Up Today Is the Soup~r Bowl XVII contest In Santa Fe. Join the fun at home by whipping up a pot of your favorite soup (or check out our hearty recipes. 86). dish up your favorite instant oatmeal and add a servIng of diced apple. and coarsely ground black pepper to taste. p. pear. New Mexico. 2011 WEIGHT WATCHERS MAGAZINE 75 . Honey Do It's National Popcorn Day! Instead of butter.

Spread nut mix in even layer on baking sheet. Whisk egg white in large bowl until foamy. and butter. We heLpmake it easy. Spray large shallow baking pan with nonstick spray. and is used with permission. stir in cereal. Worcestershire sauce.ADVERTISEMENT You made the commitment. about 30 . Store nut mix in airtight container for up to two weeks. Nut and I-Ioney Crunch Mix Servings: 10 / Level of Difficulty: Easy / Preparation Time: 5 minutes I Cook Time: 15 minutes 1 egg white 3 Tablespoons honey 11h cups roasted almonds 11lz cups mini pretzel twists 1.40 minutes. Stir in honey. and peanuts. Preheat oven to 300°F. 2. Serving size: Yield: 5 cups 1/2 2 teaspoons light stick butter 1 Tablespoon Worcestershire sauce 1 cup unsalted dry roasted peanuts 2 cups multi-grain crispy cereal squares (Multi-Bran CheX®brand) cup PointsPlus™ value per 1/2 cup selVing: 6 PoInf$Plus is a trademark or Weight Watchers loternatlonal. until flavors are blended. . stirring occasionally. Transfer to rack to cool completely. Inc. Bake. almonds. pretzels. 3.

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Cover and microwave 1Y. Let stand 5 min. Remove pan from heat. Add 1)1. Yo c diced onion. MAKES 1 BURGER. crumbled.t Ib pork loin cut for stir-fry. stir-fry 2-3 min. form into patty. set over medium heat. cook 3 min. small diced pear. Toss shallot mixture in large bowl with 2 c baby spinach. Let stand 1 min. Po. stir-fry 2 min. Top evenly with Y. Y. Thread % c drained cubed low-fat tofu. c fresh baby spinach. 3 min. Grill burger 3 rni n per side. PointsPlusvalue:6 TURKEY BIRYANI Spray small nonstick skillet with nonstick spray. 3 oz sliced cooked chicken breast. Cook eggs until scrambled. COUSCOUS Bring Y. Stir in )t. c coleslaw mix. Y. and Yo Tbsp curry powder. MAKES1 KEBABWITH RICE. about 2 min. c fat-free milk and pinch cinnamon just to boil in small saucepan. Add 2 Tbsp vinegar. Put in 1 light hamburger bun. Pojnt!. 2 min.PolntsP/usvalue:4 Mix % Ib ground lean lamb and Y. Yo tsp cumin. spri n kle with 1 Tbsp chopped pimiento.M. Add 1 (6-oz) tuna steak. Tbsp soy sauce. 4 cherry tomatoes. X tsp minced garlic. PointsPlus value: 8 HOT SPINACH SALAD Cook 1 chopped shallot with 2 tsp oil in skillet over medium heat. Broil until heated through and cheese melts. Lunch CHICKEN PIZZA Preheat broiler. Add Y. Spoon into 1 (6-inch) fat-free tortilla. small quartered red onion on lO-inch metal skewer.t c whole wheat couscous. Brush kebab allover with 1 Tbsp teriyaki sauce. 8 ZESTY LAMB BURGER Brealifast CHEESY EGG WRAP Spray small nonstick skillet with nonstick spray. Serve with Y. y.NUARY· FEBRUARY 2011 WEIGHT WATCHERS MAGAZINE . POIn plu value. and Yo tsp pepper. MAKES1)1. Sprinkle tuna with 1 sliced scallion. Stir in Y. Top with Y. Add )t. and 1 strip cooked turkey bacon.Plus value: 5 THAI TUNA 1" TOFU KEBABS Preheat broiler. turn to coat. and pinch cayenne in g. Y. Cover pie plate with wax paper and microwave on High 1)1. c cooked rice. MAKES 1 CUP. MAKES2 CUPS. small diced peeled apple.lass pie plate. tsp spicy mustard. set over medium-high heat.Cooking TOP10 Play the Numbers Dinner PORK STIR-FRY No idea what to cook? OUf ten single-serve meals deliver big flavor for fewer PointsPlus values. tsp brown sugar. c plain low-fat yog u rt. cook 1 min. min. cook 2 min. MAKES CUPS. tsp Asian fish sauce. cover and let stand 5 min. Ib diced turkey cutlet. 3 min per side. and X c crushed ice in blender. min. CUPS. Roll up. MAKES 1 TUNA STEAK. set over medium heat.PolntsPlusvalue:S W 78 JA. and y.PointsPlusvalue:5 Mix y. MAKES 1 WRAP. Add Yo c cooked rice and X c chicken broth. Y. MAKES 2 CUPS. MAKES1 PIZZA. c pomegranate juice.ntsPlusvalue: 7 A. c egg substitute and 1 Tbsp herb goat cheese. c diced bell pepper. tsp Asian (dark) sesame oil. Spread 1 large whole wheat pita evenly with X c pizza sauce. Broil until browned. Y. Add Y. 1 chopped hard-cooked egg. Pojnt$P/us value:S POM-APPLESMOO""HIE Puree 7< c vanilla fat-free yogurt. olntsPlusvalue: 6 P Heat 1 tsp oil in skillet over high heat. and 1 Tbsp shredded fat-free mozzarella. Spray grill pan with nonstick spray.

LYRiCPtt.: (pregabalin)€ can provide
FIBROMYALGIA

significant relief from Fibromyalgia pain.
In some patients, it works in as early as the first week of treatment. Have the Lyrica conversation with your doctor today. Visit www.iyrica.com or call 1-888-5- LYRICA_

is chronic widespread muscle pain thought to be caused by over-active nerves.

is believed to calm these nerves. It's not an anti-depressant.

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RELIEF can start here.

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.

Please see Important Facts Brief Summary on adjacent page.
To learn more visit www.lyrica.com or call toll-free 1-888-5-LYRICA(1-888-559-7422)_ Youare encouraged to report negatille side effects Of prescription drugs to the FDA. Yisit www.FDA.golI/medwatch or call 1-800-FDA-1088. © 20 10 Pfizer Inc. All rights
reserved. PBPO1217 A

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 (!
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LYRICA may cause serious, even life threatening., allergic re?ctions.

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

BEFORE STARTING LYRICA, continued

POSSIBLE SIDE EFFECTS OF LYRICA
LYRICA may cause serious side effects, including:
• See "Important Safety Information About LYRICA." • Muscle problems, pain, soreness or weakness along with feeling sick and fever • Eyesight problems including blurry vision • Weight gain. Weight gain may affect control of diabetes and can be serious for people with heart problems. • Feeling "high" rf you have any of these symptoms, tell your doctor right away.

LY~ICA may cause swelling ql your hands, leg.sand feel. LYRICA may cause dizziness or sleepiness.

with people with

..

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.

The most common side effects of LYRICA are;
• Dizziness • Trouble concentrating • Blurry vision • Swelling of hands and feet • Weight gain • Dry mouth • Sleepiness If you have diabetes, you should pay extra attention to your skin while taking LYRlCA and tell your doctor of any sores or skin problems.

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)

Who should NOT take LYRICA:

• Anyone who is allergic to anything

in LYRTCA

Do:

HOW TO TAKE LYRICA

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.

BEFORE STARTING LYRICA

• 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.

NEED MORE INFORMATION?

• 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.

t to spice things up in the kitchen?

Shrimp, Bell Pepper, and Chervil Omelette
PREP15 MIN» COOK10 MIN" SERVES4

% 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,

Whi sk 2 (16-oz) canons fat-free egg substitute,

until set, 8-9 minutes.

Sprinkle filling over half of omelette;

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

onto platter. Sprinkle with

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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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ady in une-[o urlh thel irne] We can help.fuel OUf muscles and brain.® Learn more about the benefits of Mirrute" Brown and White Rice in our Live Better section on minuterice. ./ .rich in carbohydrates ensures that our body ha.-. rwo oftlle a nd for half of the world's population./ .5g fat. Og fiber 2/3 cup cooked Brown Rice . $upplyingas most popular :JTe nutrrtious./ .~·llpplya v:ilriety of vitamins Minute® Brown carbohydrate free mlnet'als in every biteM./ ./ ./ ./ ./ .h area vahHlble p'H'1 of u health).h products rice bulare are quick and easy to prepare . types of rice are white and brown rice . Consumtng a diet ../ . 1. Bot.ADV ERTISEM ENT Mimrte" Brown AND White Rice are aO""" GOO Rice is one of the most popular in the world. meal plan. 2g fiber ./ ./ re. Both ax 'I-hey . whal is need'S 10 ./ whole grain Fluffy texture Nutty flavor Versatile in recipes Quick & easy to prepare arid have the same nutritional valuesas regular long cooking ./ ../ . complex cll'l'hohydratp$whil". Ogfat./ . FOR YOUI• QUICK COMPARISON Minute® White Complex Gluten-free Cholesterol No trans fat 100% and important foods much as half the daily calories In America.com! 1 cup cooked White Rice· 200 calories.150 calories.inute~ Wllite and Bl'o\'ffl Rice are bod.

shop. avoid late fees on bill. practice public speaking. wonder who does laundry when I'm out of town. coil the garden hose. pop in workout video. call my banker. finish the presentation. revise to-do list. downgrade to basic cable. make time to play catch with Jake. look for pair of socks. clip coupons from newspaper. trade candy barfor an aPE' enjoy thekids. rake the leaves. do glute squeezes at my desk. go over the weekly budget with Tom. www. clean gutters. change phone plan to less minutes. explain to Molly what "you are what you eat" means. laugh at a joke. window. wait until nobody' swat ing and sneak a candy bar. do sit-ups during commercials. feed a stray cat. find the good plates. drop kids off at school.m. playa board game with the kids after dinner. pay more bills online. play with the kids. have some family time. go to farmers market on my way home. switch out light bulbs to energy-saving bulbs. miss 6 a. pull weeds in the yard. sharpen the knives. pick up some flowers. ride my bike to local shops. We can help. check the weather. spinning class and shoot for 5 p. read nutrition labels. change another diaper. replace the paper towel roll. make costume for the school play. get up before the alarm goes off. play catch-up. remember nothing is as bad as it could be. sign Molly's field trip permission slip.. meet with financial advisor after Tom goes golfing. run more than one block without stopping. recaulk bathtub. take the stairs for once. cut soda out of diet. stay awake worrying about how to pay for college. e-mail cookie recipe. take Molly to ballet lesson. tell kids to use coasters. work as hard liS I can. check car seat. chat for a bit at the water cooler. take recycling to curb.try new toothpaste. take vitamins. grab a latte. iron my favorite long black skirt. put air in exercise ball. remind Tom that we're watching what we spend. make brown bag lunches. change a diaper. set the digital recorder. think fast when making awkward small talk with the neighbor. enjoy some good family time. carpool to soccer practice Saturday. organize pantry. teach Molly the food pyramid. hope that the baby goes to bed easily. pay bills online.® water the plants. invest in horne haircutting kit for kids. finish Sunday's crossword puzzle. shred mail. meet with bo ok club. iron my no-iron khakis.m. set alarm for 5: 30. put toilet paper roll on the right way. buy insulation kits for doors. eat out less. use cash instead of credit cards. take backlibrary books. drive slower an d avoidq uick starts. find Molly's retainer. wash windows. read bedtime stories. showJake howto set the table. drive past the drive-thru. motivate myself to do it. I . RSVP for party.m. look for my weights. one. sweep kitchen floor. finalize sales projections.com plan weekly meals.rninuterice. take out home equi ty loa n top ay for gas at pump . multitask. trade SUV for a hybrid compact. fmd the hamster before the cat does. empty the dishwasher. give my kids a hug. schedule sales meeting. ch eck air pre ssure in tires to improve fuel economy. help Tom find car keys. try to make 6 a. check the mailbox. water the ficus tree. order wheat instead of white. think about why au spend' more than you make. stop avoiding the gym. return that ugly shirt. go on a long walk. change furnace filter. clean off desk. interview job applicants. figure out what organic means. wash the car. buy dog food. paywater bill. groom the dog. get bids for the roof. return movies. ©2010 Riviana Foods Inc. spinning class. find the cat. don't go to the grocery store hungry. do laundry. get the carpet cleaned. park farther awayfrom the door. keep a fa 0 d journal. find a really good healthy recipe. eat some cake. make it to yoga class on Tuesday. mop the floors. clean house before the in -laws visit. ' step on the scale. ship package. attend many meetings. plan block party. practice deep breathing exercise befo re opening 40I(k) statement. cancel newspaper. make kids' lunches. switch my purse. take penny jar to the bank. charge cell phone. say no to sugar. feed the fish. dig for change in seats of car. get a full serving of vegetables. dye hair. drink eight glasses of water. think about exercising more. sign insurance form. get toddler dressed.

and % tsp black pepper to ski llet. about 5 minutes. This recipe works with the Simply Filling technique. boneless chicken breast halves with % tsp salt and Yatsp black pepper. Serve with chicken. 88 MG CHOL. CUP VEGETABLES): 243 CAL. Add 1 thinly sliced trimmed fennel bulb. Heat 1 Tbspolive oil in large nonstick skillet over medium heat. With tongs. turning frequently.com/herbtips.Cooking INGREDIENT ID Chicken Saute with Chervil PREP 15 MI N » COOK 20 MI N )} SERVES 4 Spri nkle 4 (5 -oz) skinless. 3-4 minutes. Add chicken and cook. and cook. Add Y:. 34 G PROT 54 MG CALC PointsP/u5value:6 IDl You'll need to keep the delicate chervll leaves whole forthis savory chicken dish. 7 G TOTAL CARB. 12-15 minutes. 2 G SAT FAT. 1 thinly sliced small red onion. stir in % c packed fresh chervil leaves. which can crush the leaves. So instead of using a knife. 2 G TOTAL SUGAR. stir ring frequ ently. 84 JAN UARY • FEB RUARY 2011 WEIGHT WATe HERS MAGAZI N E . until lightly browned and cooked through. transfer chicken to plate and kee p wa rrn. 2 G FIB. PER SERVI'NG (1 CH ICKEN BREAST AND Y. 8 G TOTAL FAT. reserve dri ppi ngs in ski IIet. o G TRANS FAT. Remove skillet from heat. until fennel is crisp-tender and most of liquid is evaporated. 415 MG SOD. go to weightwateheu. 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. c low-sodium chicken broth. % tsp salt. cook. unti I fen nel beg ins to soften. increase heat. stirring constantly.

.

26 G PROT. Preheat broiler. Broil 4 inches from heat until lightlY browned. chopped Ib ground skinless chicken breast 114tsp ground cumin 1 (32-0%) carton low-sodium chi. 27 G TOTAL CARB. and Yo tsp pepper in bowl.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. bring to boil. 1 Tbsp olive oil. Add onion and cook. 86 MG CALC. and 2 Tbsp crumbled goat cheese. 9 G TOTAL SUGAR. 2 G SAT FAT.cken broth 1 (10-0%) can diced tomatoes and green chiles (such as Rote!) 1 (%-Ib) sweet potato. spray with nonstick spray. on broiler pan.FEBRUARY 2011 WEIGHT WATCHERS MAGAZINE .7» pears._-inch cubes 1 large parsnip. Whisk juice of 1 tangerine and Y. stirring frequently. about 15 minutes. 1Tbsp canola oil 1medium sweet onion. PER SERVING (10/. 1 tsp grated peeled fresh ginger. Add pea rs. lemon. about 3 minutes. 53 MG CHOL. 8 G TOTAL FAT. until browned. Reduce heat and simmer until sweet potato is fork-tender. cut side up. 254 MG SOD. PoinI$Plu$value. sweet potato. breaking up chicken with wooden spoon. about 4 min. UPS): PointsPlusvalue: C 3 86 JANUARY . 0 G TRANS FAT. until softened. about 2 minutes. Serve WARM PEAR SALAD sprinkled with cilantro. Yo tsp salt. and parsnip. 2/ Stir in broth. This recipe works with WITH CITRUS DRESSING the Simply Filling technique. Serves 4. 6 c mixed salad greens. cook. tomatoes and green chiles. Add chicken and cumin. 5 G FIB. 1 tsp honey. Slice pears. Place 2 halved PER SERVING (ABOUT 1%CUPS): 280 CAL.peeled and cut into y. 2 sectioned tangerines. peeled and sliced 2 Tbsp chopped fresh cilantro * 1/ Heat oil in large saucepan over medium-high heat.

3 ..Oh!mega.

3/ Stir vegetable mixture and kale into Dutch oven. 1 minced shallot. until browned. cleaned and sliced (white and light green parts only) 1canol. Pol. Add leeks and carrot. and ):4 c toasted sliced al mends. SEE NOTEBOOK. stirring frequently. stirring frequently. small diced avocado and 1 Tbsp chopped cilantro. about 3 minutes. about 30 seconds. stems Jb removed and caps thinly sliced 2 c chopped fresh k. FEBRUARY 2011 WEIGHT WATCHERS MAGAZINE .nrsP. about 3 minutes. 7 G TOTALFAT. 2/ Meanwhile. Serves 4. until kale is tender.2 G SATFAT. minced y. Reduce heat and simmer 1 min.-inch pieces 3 garlic cloves. until softened. covered. and y. about 12 minutes. c orange juice. cook. tsp dried tarragon to boil in skillet. heat oil in large nonstick skillet over mediumhigh heat. and 2 c orange sections. about 5 minutes. PERSERVI G (1 Yo CUPS): N Poin tsP'us va Iue: 3 IJ»I FOR MORE "SOUPER" INFO.110 MG CALC. chopped '" Ib boneless sirloin steak.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. P. Reduce heat and cook. sliced Y4 shiitake mushrooms.) WARM JICAMA-ORANGE SALAD Cook 1 small thinly sliced red onion.32 G PROT. 150.36 G TOTALCARB.7 G FIB. » 88 JANUARY. Toss shallot mixture in large bowl with 6 c baby spinach.3 G TOTALSUGAR. 1 Tbsp rice-wine vinegar. stirring occasionally. Serves 4. UPs): 325 CAL. see p. Top with Y. Reduce heat and simmer.55 MG CHOL. 1 Tbsp olive oil.er orcremini mushrooms. C 146 MG SOD. This recipe works with the Simply Filling technique. until mushrooms soften. Y. until fragrant. 150. covered.0 G TRANS FAT. cut into strips. PERSERVING (1 CUP): PolntsPlus value: 5 SPINACH & GRAPEFRUIT SAtAiD Bring juice of 1 large lemon. Add beef and cook. Add mushrooms and cook. cook. and y. tsp pepper in skillet 3 min. 2 Tbsp Dijon mustard.lus value: 8 PICK A SALAD! Pair these tasty salads with either of our hearty soups. about 4 minutes.ale (from 1·lb bag) 1/ Bring broth. water. (For combo ideas. trimmed and cut into y. tsp pumpkin pie spice 14 Ib oyst. and barley to boil in large Dutch oven. Add garlic and pie spice. 1 large peeled and sectioned pink grapefruit. Toss onion mixture in large bowl with 1 medium peeled jicama. stirring occasionally. until barley is tender. 2 tsp honey. PER SERVING (10/.

.

Transfer flatbread to rack and let cool slightly. clean. and lightly floured work surface. then fold it back over itself. Spray dough with nonstick spray and turn to coat. pushing and folding the dough with the heel of your hand. 5 minutes. knead until smooth and elastic. Flour your hands well.--j If you're a first-time bread baker. kneading dough by hand is a key skill to learn. 2/ Spray large bowl with nonstick spray. and yeast in bowl. Repeat until dough is elastic and ready to rise. 0 MG CHOL. compress and push the dough away from you (as in photo). 3 G PROT. 1e whole wheat flour 1% tsp salt KNEADI. Place dough in pan.llllm _ _ _. and salt with wooden spoon until dough starts to gather around spoon. PER SERVING (1 PIECE). How to tell? It should spring back when pressed firmly with a fingertip. 6 MG CALC. Spray heavy 10 x 15-inch jelly-roll pan with nonstick spray. 233 MG SOD. Cover bowl loosely with plastic wrap and let rise in warm spot until doubled in size. about 45 minutes. Turn dough onto lightly floured surface. iurnthe dough out onto a large. flours. 4 j let stand until foamy. Serve warm or at room temperature. Properly kneaded dough ensures your bread will rise weHand will be tender and fluffy once baked. 8-10 minutes. 0 G TRANS FAT. 1 G TOTAL SUGAR.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 2 c bread flou. Dimple top of dough with handle of wooden spoon at 1Y:i-inch intervals. Transfer to cutting board and cut into 16 rectangles. sugar. 2 G FIB. Bake until golden brown. add dough. 2 G TOTAL FAT. )} 90 JANUARY· FEBRUARY 2011 WEIGHT WATCHERS MAGAZINE . 107 CAL. 1 With the heel of one hand. preheat oven to 4750F. PQintsPiu5 value: 3 1/ Mix water. 2 Gently give the dough 3 a quartet turn. 4/ Punch down dough. 19 G TOTAL CARB. Stir in oil. press with fingertips to cover bottom of pan. about 15 minutes. Here's what you knead to know. then repeat. 0 G SAT FAT. 3/ Meanwhile.

re eat oven to 400 degLees F Lintn 1 cup Prep Time: 15Min Bake Time: 22 M j~.~~~e:~01~ 1 cup 1% lOW-fat milk 1 cup fresh or frozen blueberries. beginning and en~in lIOn. bakingpo d 4· Beat marga rine at med'u " IN er. thawed Alter~~f:. ure and milk. (Sat 1 g) !Cholesterol3smg ry Fiber sg I Sugars 2g I Protein 4g Sodium 300mg ITotatcarbo~0~~:~.~~~~~~~e . and Salt. set aside add SPLENDA ® ~.~gmlF. it's a good source offiber. Fold' big ~th flour mixture...:: of Oven .~f~%g'I~~~Sewfllthnon$~ick COoking 5P~.y~ Ingredients 2 cups all-purpose flour l~ teaspoons baking powder 14 teaspoon salt .· J~ndedaf!:ereach addition. sweeter® ..Now almost anywhere you use sugar. Lightly r our. No It tastes like sugar and with 3 grams offiber per tablespoon. ttln ImmedIately a nd coolon Wire ra~~ 22 minutes or until . golden.aC y: - J te::.nd flUfi/ light Beat at low speed unt~~X.!1 a. Granulated SWeetener a nd I( mixer until crea my Graduall 3. a one ~~~ Gtranulated .com for up to $350 in savings -------- i.~: Introducing SPLENDA'" Calorie Sweetener Granulated with Fiber.ntruJine.Stir In vanilla. Use it almost anywhere you use sugar-even In baking. you can get fiber. No wonder SPLENDA® isAmerica's favorite No Calorie Sweetener..bteatinguntilbJend:~~Z~::~~ng d~n. soff:efled 14 cup honey 2 Jarge eggs Directions: ~' :'a~e oven rack in top l.~ufflnJ .. Visit splendaoffers. S Spoon batter evenly . Add .afue&..ot.~1. Serves: 12 S SPLENDA'" No C I . rge. Bake 2~ ue ernes CaJ~ries160 ICalories . swed! . Nutrition Info per serv' uffjn cups with paper Iiners. m speed with an electr '.11.z (UP light margarine. Remove fro~n 0 paper-Imed muffin cups.

Cooking BY HAND 92 JANUARY· FEBRUARY 2011 WEIGHT WATCHERS MAGAZINE .

c parsley leaves.. pulse until blended. crushed through press. 2 Tbsp tahi nl.) .. Comb! ne 1lbsp flaxseeds and 1 Tbsp sesame seeds in cup. p.) SEEDED MULTlGR. treat yourself to a piece topped with these tasty 1 PointsP/us va lue spreads.. OLIVE CHEESE Mjx 1 c part-skim _._-j . 90. JANUARY· FEBRUARY 2011 WEIGHT WATCHERS MAGAZINE 93 .-... 1 TBSP. _~_ Now that you've mastered our healthy flatbreads. SERVING SIZE: 1 TBSP. com WHITE BEAN HUMMUS Scallion Cheese Puree 2 c drained and rinsed canned white beans. H ERB-PARM ESAN FLATBREAD Prepare recipe as directed but mix }ii Multigrain Flatbread r-----------------_·· ---------. then sprinkle evenly with cheese mixt'"lte. SERVING SIZE. TBSP.---------..AIN FLATBREAD Prepare recipe as directed but substitute Y:i c of bread flour with % c buckwheat flour. then sprinkle evenly with seeds. SERVING SIZE..xpanding your bread repertoire is simple! Just try these two no-fuss variations on our Whole Wheat Flatbread. brush top of dough evenly with 1 beaten egg white.Hummus {designe. and Yo tsp red pepper sauce in bowl. brush top of dough evenly with 1 beaten egg white. NoMoreNakedPopCOfn. (All these spreads make 12 servings... ABOUT 2 Y. 10 large finely chopped pitted green olives. (lhe per-serving Po.. Add Y. 1 small garlic clove. Just before baking.. 02 grated Romano. and X tsp smoked paprika. Just before baking. Y.nfsPlus value will remain the same.r} breads E. lemon in food processor.j JiJI1zat a Spread! c grated Parmesan and 1 Tbsp chopped fresh rosemary in small bowl. Now avaiiable In your grocer's popcorn aisle. c sliced scallions and y. ricotta. and juice of Y. SCALLION-HERB CHEESE Puree 1 (8-oz) package light cream cheese.

This will help them cook quickly and evenly. 3-5 minutes. and the sauce near the stove. Veggies should be crisp-tender. moving the pieces constantly. Add the food and stir-fry. the oil. FEBRUARY 2011 WEIGHT WATCHERS MAGAZINE . and poultry cooked through. same-size pieces before stirfrying. so apply the idea to whatever ingredients you have on hand.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. » 94JANUARY. fish just opaque in the center. meat slightly pink in the center. Heat the wok and swirl in the oil. Place the ingredients. just until done. Here are the basic steps: Slice or cut all your ingredients into small.

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.. it's packed with 8 grams of whole grains.. with all natural syrup.a:iIILl. and only 290 calories... Best of all.. .."" Look for new PointsPlus™ values on all Weight WatcherS®SmartOneS®frozenproducts! SAVE $4.com/wwmag .00at www.eatyourbest..New French Toast with Turkey Sausage is deliciously sweet and savory.... .U~"ft_ ..-..

All naturod (Iavol" rhal helps s." FOLLOWTHE STI R· FRYMOTTO "The Chinese have a saying: hot wok. swears by her 14-inch flatbottomed carbon steel wok. 2 Tbsp water. Points:Plus value: 7 FOR MORE STIR-FRY S:MARTS & A BONUS RECIPE. kef {crt. wok whisperer and author of Stir"Frying to the Sky's Edge (Simon & Schuster. which breaks down the nutrients and affects flavor. So avoid stir-frying more than 1 Ib poultry. Try He. U!!A. CUPS) 290 CAL. 3 Tbsp apple- Pop! Make popcorn. 174 MG SOD. so the long. 2 c fresh broccoli florets." she suggests.1 Season's. stir-fry until vegetables vegetables are crisp-tender Kernel SeIA'50"~ BuUer PopcorN Spritzer.l" l'Oprnm ~p:m:z"::. SEE P. al BIJ1'. about 3 minutes. PERSERVING (1Y. Also. use a 12-inch stainless steel skillet that's at least 2)1. Add 2tsp in sma II bowl until Heat large deep skillet or wok over high heat until drop of water Co. Add sauce. 9 G TOTAL FAT. » Now available in your grocer's popcorn aisle.!ipuan of 'l"'1IIIU!! c. Transfer pork mixture to plate.ef1.STICK Young after preppi ng if needed. #- 1 reduce heat. Translation: Always heat the wok before you add the oil. Add 2 minced garlic cloves and stir-fry until pork is cooked through and garlic is fragrant. 3 G SAT FAT 0 G TRANS FAT 54 MG CHOL. snow peas." 2 3 Classic Sweet and Sour Pork PREP20 MIN» STIR~FRYlO MIN» SERVES4 Whisk % c low~sugar apricot preserves.eQSOn5 Popping cider vinegar. NNeverstir-fry with nonstick pans because you shouldn't preheat nonstick surfaces over high heat while empty. 21 G PROT. canolaoil and swirl to coat ski lIet. Add pork mixture and cook. WANTED: A Crispy Stir-Fry THE PROBLEM Meat and veggies always turn out soggy when you try to sti r-fry. All na[ural. 1 minute. cut into thin strips. mIcrowave. Add % Ib boneless center-cut pork loin.m . causing them to steam rather than stir-fry.WIth 0 fat! Ker"e..f.." she adds. I'." she says. CUTRIGHTTo prep meat.rica's Popcorn . 2 caiartes. Ame." Setuonillg. "Then irs essential to cut each slice against the grain. and stir-fry until browned. "plus it prevents the oil from getting too hot. 150." says Young. Young recommends that you first slice it into long strips with the grain. 44 MG CALC. and sauce is bubbly and thickened. 2 minutes. or 4 c vegetables at one time. spin-dry in a salad spinner DON'T GO NON.rnel S. 1 IWMh:J Too many ingredients reduce the wok's temperature. 3 Tbspketchup. inches deep. It's roomy enough to hold the food without crowding. "If you don't have a wok. "This will keep food from stickinq.Poppl"B 011.. be sure to use dry veggies.. sizzles on it. 31 G TOTAL CARB.l"i!dctJ - r JANUARY· FEBRUARY 2011 WEIGHT WATCHERS MAGAZINE 97 NoMore NakedPopCO"H~CO. stirring frequently.soning stick . cold oil.0 SJ.Cooking PROJECT DINNER WOI(VVISDOM We asked Grace Young. 2010). 'M Ih meat. Add 2 sliced bell peppers. ~@J 1'1>1><""' ~ •• jnl!1(l '" J~. and 1 Tbspco:rnstarch smooth.. tmd Burter . tough fibers turn into bite-size melt-inyour-mouth pieces. and1 c trimmed fresh begin to brown. Spray skillet with nonstick spray and set over medium-high heat.. and stir to coat. 25 G TOTAL SUGAR. until about 2 minutes. for her top three stir-fry tips. 2 G FIB. air or stovetop.