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weekly29TH MARCH, 2015

WEEK 13

“It’s amazing

to think that

I’m smaller now

than I was as

a teenager!”

Nicole Lynch,

member

Remember,there are no

real bad foods,just UNHELPFUL

eating PATTERNS

TREATME WELL

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feature

TREAT ME WELLAre you a little nervous about Easter coming up?Or fi nding it hard to balance out your healthy eatingwith indulgences or little extras? Remember, there areno real “bad” foods, just unhelpful eating patterns.Any foods or celebratory event can be enjoyed as long as you consider portion size and eating frequency.You just need some inside tips to tackle it right…

named stearic acid that does not raise blood cholesterol levels like animal fats. So try and aim to have a neutral approach to foods and drop the guilt.

So how many treatscan I have?Well that depends! First you need to look at your ProPoints Budget – your daily

But isn’t chocolate bad?If you are used to getting gifts of chocolate all Easter and having your very own chocolate-eating festival, then yes, probably that style of eating is “bad” for weight loss. But chocolate itself is not “bad”. In fact, dark chocolate and raw cacao have been found to contain benefi cial antioxidants (the darker the better) and a type of saturated fat

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and weekly allowances, plus your activity ProPoints – and think about the foods you love or your “non-negotiable” treats. Perhaps you “need” a glass of wine on Friday and Saturday nights? Or a mini choc treat every afternoon? Write down your list now.

Next make sure you are ticking off the Weight Watchers Good Health Guidelines and getting a healthy balance with the food groups across each day. This needs to be your fi rst priority.

Then you will be able to decide onhow many ProPoints you want to spendon extra foods.

Planning ahead is one of the key skills identifi ed that supports lasting weight loss. Aim to track ahead and schedule your favourite treats into your week, but still allow some room for spontaneity.

Remember:- The weekly ProPoints allowance is

optional – which means you don’t have to use them all!

- You may like to track your activity

ProPoints values but then only converta portion to food.

- Let your rate of weight loss guide you. If you think too many extra foods are slipping in and affecting your weight loss, speak to a Coach about it.

- Deprivation doesn’t work; use the fl exibility of the weekly allowance wellto help you stick to the program.

I TRY SO HARD, BUT…You try so hard but always give in to a sweet indulgence after dinner? Stress, boredom, loneliness and fatigue are just some of the emotional (and hormonal) states believed to trigger cravings. Plus research shows us that our overloaded food environment causes us to unconsciously crave pleasurable foods regardless of our hunger or emotional levels. Food temptations are all around us, all the time, and especially on evening TV. And the latest science shows us that simply telling ourselves ‘no’ is unlikely to work.

Recognising your triggers and patterns is one of the fi rst steps to success. So well done and keep the following in mind:

Make sure you:- Eat enough Filling & Healthy foods at

your evening meal so that you leave the table satisfi ed.

- Allow yourself to enjoy somethingsweet or savoury in a controlled wayby tracking ahead.

- Make sure there are healthier options available in the fridge and pantry. Perhaps have the option of a single scoop of sorbet with a cup of fresh berries.

- Shake up your routine to break the habit. You could brush your teeth earlier, sip mint tea, chew gum or join a friend for an evening power walk and talk.

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newsbites

Have you seen the new Health Stars on certain food products? Products that choose to display the Health Stars are given a score from 0 to 5 stars, with the more stars the better for health. At treat time you may like to compare the Health Stars on your favourites, but always remember to track the ProPoints values accurately, too.

STAR TREATS

WARY OFTHE WEB

FITNESS BUNNY

the latest r

esearch & T

IPS

Easter is upon us and it sometimes feels hard to balance enjoying the long weekend and maintaining your weight-loss routine. You may not be able to fi t in your normal training and nutrition routine, and trying to do too much may result in your exercise plans falling through all together. But the early mornings are your friend! Set your alarm, jump up and get 20-30 minutes of exercises done early. Short on time? Try one of the HIIT workouts on the Fitness Hub to get exercise done and dusted in less than 20 minutes.

We have access to so much information these days – all we have to do is ask Google. But when it comes to weight-loss advice you might want to question what gets served up. Weight-loss information that’s credible often appears after the fi rst page of search results, says new research from the American Journal of Public Health. The study reveals that the fi rst page of results, using a search engine like Google, is likely to display less-reliable sites instead of more comprehensive, high-quality sites, and includes sponsored content that makes unrealistic weight-loss promises. So think before you click!

ANSWER Meringue

PUZZLEUnscramble the letters to fi nd the word of the week. You’ll fi nd the answer at the bottom of the page.

G M E E N U I R

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PROFILE

LOST19kgIN 8

MONTHS

nicolelynch

before

When Nicole Lynch made the decision to lose weight, it took her down a whole new road – and she hasn’t looked back since!I was driving down the highway one day, coming home from visiting my daughter who was sick in hospital, when I decided not to take the turnoff to go home. Instead, I took the exit to a Weight Watchers meeting. Something clicked during that drive: my energy was low and I felt heavy and unwell.

As a busy mum, I always chose quick meal options. I wasn’t aware of what and how much I was eating, and chips and chocolate were my go-to comfort foods – I thought they’d make me feel good, but the feeling never lasted.

Once I started the Program, my weight loss felt pretty easy. I didn’t have to overhaul anything in my life – I just made small changes and paid attention to portion sizes and what I was putting into my body. I learnt to identify my comfort-eating habits and developed strategies to deal with them, such as going for a walk, having a glass of water, eating some carrots, a few nuts or a Weight Watchers bar – all of which I made sure were portion controlled.

The challenging part was the smaller losses, especially as I was approaching Goal. Talking to my Coach, Jen, helped with that: she explained that it’s normal and that all you have to do is keep going.

I’m much more comfortable and happy

these days. People tell me I’m more outgoing and confi dent, and I can see that, too. One of my biggest regrets about being overweight was not being able to wear nice clothes or go shopping with my teenage daughter. But now I happily go shopping with her, visit clothes stores that I previously wouldn’t have, and wear things that I once only dreamt of, like little dresses or skinny jeans. I never thought I’d ever be this size. It’s amazing to think that I’m smaller now than I was as a teenager!

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PRAWN, CHICKPEA AND ROASTED CAPSICUM SALAD

185g marinated roasted capsicum (in oil),

▲ 2 x 400g cans chickpeas, rinsed, drained

▲ 400g peeled cooked prawns, deveined

▲ 4 cups (120g) baby rocket leaves▲ 1 lemon, rind finely grated, juiced

(see tip) 50g reduced-fat Danish feta

cheese, crumbled

1 Drain capsicum, reserving 1 tablespoon of the oil. Thinly slice capsicum and

ProPoints VALUES PER SERVE | SERVES: 4 | PREP: 10 MINS

place in a large bowl with reserved oil.

2 Add chickpeas, prawns, rocket, 1 tablespoon of the rind and 2 tablespoons of the juice. Toss gently to combine. Top with the feta and sprinkle with pepper to serve.

NOTE: You can use any salad leaves instead of rocket. The ProPoints values remain the same.

TIP: Freeze any leftover lemon juice in ice-cube trays, then transfer to a snap-lock bag to store for another use.

RECIPE

Filling & Healthy foods are marked with a green triangle. These foods help fi ll you up and keep you healthy.

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this week’s action...What are your favourite treats? Write them below, along with how you’re going to budget for them.

NEXTWEEKReady to get active?We take a deep diveinto the WeightWatchers NEWFitness Hub.

Have an idea for a feature or just have some feedback about the Weeklies? We want to hear from you!

Contact us at: weekly@weightwatchers.com.au

BERRY CHOC FLAVOURThe popular Café Cookie is now available in Berry Choc Flavour!These delicious cookies are individually wrapped for convenience and portion-control, offering you a yummy snack every time. You can savour them for special me-time or share them with your friends when they drop by unexpectedly. Only 2 ProPoints values per bar!

new

TaTw

Weekly_OBCover_CottageCheese.indd 1 5/12/2014 10:29:10 AM