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EATING RIGHT FOR EXERCISE YOUR QUESTIONS ANSWERE

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“Fitness goals have changed my life” JO CASTLES lost 7kg with WW

SPORTS BRAS all workouts all sizes

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fitness recovery meals HEALTHY RECIPES TO GRAB AND GO!

15-MINUTE UPPER BODY WORKOUT

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MAKE-AHEAD DINNERS THAT SAVE YOU TIME IRON-RICH FOODS FOR ENERGY FLAVOUR PACKED PICKLED VEG

SHOUT OUTS! More amazing WW members share their stories and tips about reaching their goals.

Photography Kristina Soljo

Hello

MY RECIPE PICKS Perfect for post-workout, this creamy chilli tuna pasta (left, p66) is a vegie-packed energy booster. When time is tight (always!), go for our ready-in-10-minutes sushi bowl – fresh and delish (below, p70).

As I write, I’ve just completed my first 30-day fitness challenge!

I confess, I missed a few days (thanks, conjunctivitis!), but I crave regularity with my exercise routine. Right now in my life – with two small kids and working full-time – I’ve been struggling to find fitness consistency, so I was pleased I could stick to something. I’m constantly amazed by our members who juggle all sorts of situations to make time for fitness – look at ‘Power Girl’ Carolyn Cole who has four kids (p36) or Mags (p97) and Tahnee (p112) who both had more than 50kg to lose. But I’m learning to be okay with a little inconsistency – as long as I’m doing something, it’s doing some good. The experts say so – just read ‘Fit It In’ (p92) for an exercise action plan you can put into place no matter your obstacles or life stage.

Continuing our fitness theme this month, we have super-delicious workout recovery recipes (p65), a fitness nutrition Q&A (p26), a 15-minute upper body workout (p102), great new sports bras (p106), plus healthy recipes and a bumper beauty section with 50 of our favourite products to help you feel great (p117). Kick of spring in (fit) style!

JACQUI KWONG, EDITOR

Ravenous after exercise?

Find out how to handle it in our fitness nutrition Q&A (p26).

AMY MCDONALD Two serious medical conditions made 30-year-old Amy feel like her body was giving up on her. But Amy is now in remission and having lost 20kg on WW, she plays netball and has energy to keep up with her kids. Yay!

SUE RIDDLE NZ member Sue, 56, has lost 33.5kg but says she’s a normal person who loves food, cooking and eating – she just tracks to stay healthy.

Sue’s husband, Martin, has lost 10kg, too, and says he can’t take his eyes off his ‘new’ wife!

BARBARA EDWARDS Barbara, 74, who served 38 years in the Army Reserve, has lost more than 60kg! She believes you can achieve anything with the right mindset and support, which she has from her WW community in Mt Annan, NSW.

Read their full stories in this month’s iPad edition. Go to p8 to find out how to download it.

contents 36 Find out how this busy mum-of-4 did it!

48

Save your sanity with our prep-ahead menu plan.

in every issue

happy & healthy

3 editor’s letter

18 on the cover Johanna overcame her exercise allergy and found fitness

7 like love share have your say 9 ask the expert Diamond Coach Marie Elliott shares her top motivation tips

25 the benefits of exercise 5 inspiring reasons to get your sweat on

10 let’s talk fitness we head to the gym to find out why you love exercise

26 sports nutrition Q&A what and when to eat before and after exercise

12 new stuf food, clothes & more

29 healthy hero fitness adventurer Di Westaway shares her vision for women

16 ww this month advice and inspo

“I recently ran my first half-marathon – it was a huge achievement for me.”

Johanna Castles WW cover star Photography Joshua Morris Hair Andrea Black Makeup Kristyan Low

22 subscribe & save every issue to your door – plus a great gift 125 donny’s Q&A fashion advice 126 shop up WW products and ofers 129 recipe index, stockists & privacy notice 130 back page olympic motivation

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32 iron awe why and how to get enough of this mineral in your food 36 girl power how boxing beauty Carolyn Cole put herself first 40 the pain of body shame what you need to know about body dysmorphic disorder

79

Cook a lean, mean steak, every time.

50 beauty favourites

92 How to get fit at every stage.

40 MORE INSPO, FASHION & FOOD

The facts about body dysmorphic disorder.

fresh & tasty

fit & strong

47 asian kitchen guide what to stock up on to make fresh healthy food

91 device low-down we take 3 fitness trackers for a test run

48 get-ahead meals plan, shop, prep, cook and serve 6 brilliant meals

92 fit it in how to stay active in your life stage: parenting, working and more

58 weeknight meals from meat-free Monday to fakeaway Friday

97 all that jazz what Mags Redhead and Julia Reynolds love about jazzercise

65 post-workout meals 4 delicious recipes for an after-exercise boost 70 food in a flash dinner in less than 20 minutes

100 lift baby, lift! why strength training is an important addition to your routine

beautiful

78 food focus asparagus recipes

105 in the bag workout essentials

79 cooking school the perfect steak

106 support stars choose from 25+ sports bras for all shapes and sizes

86 dessert sugar-free choc mousse 88 menu planner your week ahead

WORKOUT VIDEO You can train like a pro when you follow WW Exercise Scientist and Fitness Editor Martha Lourey-Bird’s upper body workout video.

MORE INSPIRING MEMBERS Meet three more inspiring WW members who are going great guns with their new healthy lifestyles: Amy McDonald, Sue Riddle and Barbara Edwards.

SHOPPING LIST 102 upper body exercises Martha Lourey-Bird’s new workout plan

74 trending now pickled vegies. Yum!

82 spring snacking healthy homemade nibblies you’ll love

Download the WW iPad app for more inspo, recipes and fitness.

112 hiking to healthy Tahnee Duncan walked away her depression 117 50 best beauty picks reward your eforts with some of our fave products

Organise your weeknight meals with this handy shopping list.

MEAL PLANNER Add 5 more great dinner ideas that make it easier to count your SmartPoints®.

BRAS, UNDIES & SWIMMERS More great sports bras and undies, plus cute matching sets.

SUBSCRIPTION OFFER! Save on Weight Watchers magazine cover price, get it delivered to your door PLUS receive 2 WW cookbooks. See p22 for details.

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HOW WE STAY FIT

CONTACT US Telephone (02) 8268 4436 Email weightwatchers@bauer-media.com.au To join Weight Watchers 131 997

I find matching my exercise to my mood is really helpful. If I want to let of steam, I’ll go for a run; if I’m tired, I’ll do some yoga stretches at home.

Doing something always makes me feel better.

Editorial Editor Creative director Art director Designer iPad art director Acting features editor Chief subeditor Content coordinator Senior food editor Assistant food editor Fitness editor Nutrition editor

Anything from boot camp to hot yoga to weight training – I’m a fitness junkie and I’ll try anything once.

Jacqui Kwong Sally Keane Christina Morris Jessica Atanasovska Heather Armstrong Jillian Lewis Sanchia Pegley Sara Ogden Lucy Kelly Lucy Nunes Martha Lourey-Bird Emma Stirling

Advertising Commercial manager Advertorial art director Sales coordinator

Giselle Griffiths 02 9282 8019 Neil Smith Stephanie Lee 02 9282 8884

Production

I love early-morning training. I like to make time for myself before the rush of the day starts.

Print services controller Advertising production team leader Subscriptions marketing manager

Christopher Clear Sally Jefferys Michelle Willis

BauerWorks Director of operations Publishing account director Commercial manager

Eugene Varricchio Nicola O’Hanlon Jasmin Dayes

Weight Watchers Australasia Managing director Program & content director Commercial director Senior business manager Business manager, publishing Program & nutrition manager Food & nutrition coordinator Program & content coordinator

Bushwalking is my favourite way to exercise.

Peaceful, beautiful and invigorating – and I walk fast because I’m scared of snakes.

Bauer Media Group

When I’m feeling grumpy the only solution is to do some exercise. I’ll listen to a podcast (anything from RadioLab to Hamish & Andy) and go for a walk along the coast. Deep breaths, a good view and breaking a sweat equals the best hour of my day.

Chief executive officer GM Group planning & analysis

Syndication Enquiries Subscription Enquiries magshop@magshop.com.au 136 116 (Mon-Fri 8am to 6pm EST) Or visit www.magshop.com.au

Photography iStock

Lately I’ve been trying to mix up my workouts. I recently played tennis with a friend and we made it to a rally of 132 – whoa, was I sore the next day!

weightwatchers.com/nz

Nick Chan Michelle Champ

syndication@bauer-media.com.au

I like wearing a fitness tracker to see how many steps I’m doing.

I know you’ve heard it before, but it does help give you a nudge!

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Paul Schiffner Martha Lourey-Bird Tony Karras Chrisy Christou Lily Leprovaux Nour Nazha Julia Davey Chelsea Walshaw

Weight Watchers magazine ©2016 Weight Watchers International, Inc. All rights reserved. Published by Weight Watchers. Produced by Bauer Media Pty Ltd. Nothing may be reprinted in whole or in part without the written permission from the Publisher. WEIGHT WATCHERS and SmartPoints are the registered trademarks of Weight Watchers International, Inc. and are used under license. Licensee for Australia, Fortuity Pty Ltd ABN 55 007 148 683 and New Zealand, Weight Watchers New Zealand Trust Limited.The appearance of an advertisement in Weight Watchers magazine does not imply the endorsement or approval of the product and/or recipe. Neither does its appearance imply that the product and/or recipe fits the weight-loss plan.

Reproduction in whole or part is prohibited without BauerWorks’ prior permission. Liability howsoever as a result of use or reliance upon advice, representation, statement, opinion or conclusion expressed in Weight Watchers magazine is expressly disclaimed by Weight Watchers Pty Ltd and all persons involved in the preparation of this publication. The opinions and views contained in this publication are not necessarily the views of the publishers or Weight Watchers Pty Ltd. Printed by PMP Print. Distributed

by Networks. Produced by Bauer Media Group – a Bauer Media Pty Ltd, Level 8, 54 Park Street, Sydney, NSW 2000.

Tel (02) 8268 4436, www.bauer-media.com.au. Copyright 2016.

ISSN 1327-5267

like share THE WW COMMUNITY IS A HUGE SOURCE OF SUPPORT AND INSPIRATION FOR MEMBERS. HERE’S WHAT YOU’RE SHARING AND TALKING ABOUT NOW.

LETTERS

ON FACEBOOK We asked you on Facebook, ‘What’s your gym bag must-have?’

Here’s what you had to say.

Check out our gym bag essentials on page 105.

Pam Evans My water bottle, towel and my music, so the boys don’t scare me when they drop the weights!

“I needed something to look at to encourage me to get past comfort foods in winter.

Each stick in this jar represents 1kg.

I leave the jar in my kitchen to remind me how far I have come with the help of WW. By the way, there are 10 sticks in there!”

You can win, too!

Cindy, WW member

For your chance to win a prize valued at $150 or more, give us your feedback on the mag by emailing us at weightwatchers@ bauer-media.com.au

Jackie Hyde Davis Towel, water bottle, weight gloves to ward of callouses, music, headphones plus a HUGE smile and motivation!

Kylie Moore My gym buddy… she won’t fit in the bag though!

For writing in, Cindy has won a Russell Hobbs 5 Minute Pizza & Snack Oven, valued at $199.95. #weightwatchersaunz

We love seeing your photos on Instagram. Tag us and we’ll feature our favourites here.

Claire Wards My WW water bottle, towel and my nice gym gear that I feel amazing in – it makes me feel like sweating.

Sharon Ruyg ME! I have all the right gear but it’s my ‘feel’ that gets me going!

@Sandi_dee Yummy WW cauliflower soup

@wwmotherof2 How did you score?

Photography Getty Images

Naomi Maltby I don’t go to a gym.

My essentials are my treadmill, exercise bike, Zumba DVDs and two greyhounds for a nice long walk. @Jamielee_weightwatchers We can relate

@mywwjourney Beautiful day for a walk

WIN THIS Write to us this month and you’ll have a chance to win a BowFlex Max Trainer®, valued at around $2000!

The BowFlex Max Trainer is an all-in-one cardio machine that combines the power of an elliptical with a stepper to create a one-of-a-kind full-body workout.

Get writing!

weightwatchers.com/au

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SHOPPING LIST + 5 BONUS MEALS!

MORE BRAS! Find even more sports bra styles, comfy undies and workout gear.

Want more?

Get the best of both worlds when you subscribe.

6 print issues + 6 iPad issues 6 MONTHS ONLY $49.99 SAVE 30%

UPPER BODY WORKOUT! Perfect your technique with WW Exercise Scientist and Fitness Editor Martha Lourey-Bird’s fitness video.

12 iPad issues 12 MONTHS ONLY $37.99 SAVE 36% More slimmers stories • Downloadable shopping list • Tap to see recipes • Bonus fashion • Easy to navigate

Visit magshop.com.au/wwdigital or call 136 116 and quote X1609WWD Terms & Conditions: Digital edition available for your iPad. Savings based on single issue digital edition price of $4.99 and single issue print edition price of $6.95.

Offer available until 07.09.2016. If you do not want your information shared with any organisation not associated with this promotion, please indicate this clearly when you subscribe.

For terms and conditions visit magshop.com.au and for our Privacy Notice visit bauer-media.com.au.

ASK OUR EXPERT NEED MOTIVATION? WW DIAMOND COACH MARIE ELLIOTT IS HERE TO ANSWER YOUR QUESTIONS. WHY I LOVE EXERCISE When it comes to fitness, improving your health is just one of the many benefits. Here are three other reasons I make it a priority.

I’m always really motivated Monday to Friday, but the weekends undo all my hard work. I want to have fun but what can I do to stay on track when faced with kids’ parties, dinners out and catch-ups with friends?

Jody Travis, via email

I

hear you! It’s always so much more challenging when you have those weekend temptations. Fortunately the SmartPoints plan allows you to have your cake and eat it, too!

I love socialising, so I always try to leave my extra Weekly SmartPoints allowance for the weekends. I always have something on where I need more than my Daily Allowance to get through. These extra points allow me to indulge a little while still staying on track. If you’re going out to eat, try to find out what’s on the menu so you can plan how many SmartPoints you’ll need.

By tracking your weekend events ahead of time, you’ll feel more in control. Plus, you’ll be surprised how much more motivated you are when you’ve planned your weekend food choices. Give it a try.

IT’S A PICK-ME-UP Whether I’m stressed or feeling a little low I know that after 30 minutes of exercise I’ll feel happier and more relaxed. It’s my quick go-to mood booster.

IT’S A TIME TO BOND I often go for walks with my husband, which is a great time for us to put everything else aside and chat about what’s going on in our lives.

Plus we get to be outdoors and in nature, which is always calming.

Photography Getty Images

IT’S GOOD FUN I probably wouldn’t have tried Zumba on my own but knowing that my girlfriends were going was just the confidence I needed to go. We have a lot of fun trying to keep up with all the moves.

GOAL SETTING Every personal trainer I’ve met asks, ‘What’s your goal?’ Goals give us direction and a way to measure our progress. Reaching my goals makes me feel successful and this motivates me further. I usually have both short-term and long-term goals so I feel like I’m achieving something as well as knowing that I have to keep working hard. Setting weekly fitness goals is important, but they should be specific. Saying ‘I’ll try to go for a couple of walks this week’ will usually result in not going at all. Yet if my goal is to walk on Tuesday and Thursday at 8.30am, then I’ve made an appointment with myself and I’m more likely to follow through. Try setting specific goals this month and write them in your calendar, then check them of once you’ve hit them.

DO YOU HAVE A FOOD, FITNESS OR MOTIVATION QUESTION? Email us at weightwatchers@bauer-media.com.au weightwatchers.com/au

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WORD ON THE STREET

“I enjoy personal training because I get to help change people’s lives. Along with improving their fitness, other facets of their lives improve too – like work or their social lives.

It’s really rewarding.” – Randall, who urges you not to be intimidated by the PTs at the gym! Just say hi!

WE TALKED TO THESE GYM-GOERS TO FIND OUT WHY EXERCISE MATTERS TO THEM. WHAT DOES FITNESS MEAN TO YOU?

“I started coming to the gym to lose weight, but now it’s a habit. I need to work out to feel well and healthy.”

– Eloise, who was squeezing in a workout during her lunch hour.

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“I try to work out five days a week.

I like to do weights because people say it gets results.”

– Camila, who was meeting her sister Natalia at the gym.

“I used to be overweight so I started getting fit to lose weight. Now I’m a PT and a dancer and I work out to continue my own transformation and inspire others.”

– Loren, who was glowing during her workout.

Words Jillian Lewis Photography Joshua Morris

let’s talk fitness

“I come here every day at lunch time – it gives me a good sense of wellbeing and makes me happy.”

– Anita, whose lat pull-downs were impressive!

“I’m here to lose some weight and tone up!”

– Natalia, who took a study break to work out with her sister Camila.

“Working out keeps my mind clear and improves my mood – it’s a must!” – Taylor, who’s a gym trainer.

“I’ve been lifting weights pretty seriously for a year now.

I really like the way it tones my body and I like feeling strong.”

– Dorothy, who was stretching between sets.

“Exercise makes me feel better.

If I’m feeling stressed, I’ll come to the gym and I’ll just do a nice walk on the machine or a class and I’ll feel much better.”

– Rachel, who allowed us to interrupt one of those nice walks. weightwatchers.com/au

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LIMIT THE FAKE STUFF

280 AUSTRALIANS DEVELOP DIABETES EVERY DAY. (THAT’S ONE PERSON EVERY FIVE MINUTES.)

We already know that too much sugar isn’t good.

And although artificial sweeteners may help in weight loss, a study from York University in Canada found that consuming too much artificial sweetener (particularly aspartame) can increase a person’s risk of developing Type 2 diabetes. This research shows that despite what we previously thought, our gut may be able to break down some artificial sweeteners, resulting in glucose intolerance, the main cause of diabetes.

Your best bet? Fresh is best! Try to eat natural, unprocessed food most of the time.

TANKS? YOU’RE WELCOME! We can’t get enough of these cute slogan tank tops that are on-trend right now.

Nothing like a little tank inspo to get you moving!

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Keep Moving Forward Muscle Republic, $34.95, www.theiconic.com.au

Your Pace or Mine Cotton On Body Cardio Scoop Muscle Top, $19.95, www.cottononbody.com.au

Spiritual Gangster Varsity Rocker Tank, $70, stylerunner.com

I Can’t Adult Today Gifted Shirts, $30, giftedshirts.etsy.com

There are always new milks being introduced into the market – here are two you might like to try, whether you’re going out or staying in.

Heat THINGS UP!

OUT FOR COFFEE Looking for a way to spice up your morning latte?

Words Jillian Lewis Photography Getty Images; Thinkstock

Vitasoy Café for Baristas Almond Milk is 1 SmartPoints value per 250ml serve.

This plant-based milk is only available at coffee shops, so ask for it when you’re out.

Made from Australian-grown almonds, it’s free from dairy, lactose, gluten and soy.

STAYING IN Fill up at home with this high-protein milk.

The Complete Dairy has 70 per cent more protein and 25 per cent less lactose than regular full-cream milk.

With 6 SmartPoints value per 250ml for full-fat and 4 SmartPoints value for light, it may make your afternoon cuppa that much more filling and satisfying.

new stuff

2 NEW MILKS!

If you like things hot, this new range of spicy tuna from John West could be for you. Tuna is always a healthy food choice as it’s high protein and low in SmartPoints value. Although plain tuna in spring water has the lowest SmartPoints value (only 1 per 95g can), these spicy flavours might add a little excitement to your meal. Our advice: drain away as much oil as possible before eating to lower the SmartPoints.

Flavours include: Tangy Jalapenos, Chipotle, Sriracha and Inferno (all 4 SmartPoints value per 95g can).

DO GOOD, BUY SOUP. For every Sumo Slammer soup sold, SumoSalad will donate a meal to Oz Harvest, an organisation that’s not only preventing food waste, but feeding Australia’s hungry, too. Try the new seasonal range, including kale and

quinoa – and eat it with a smile, knowing you’ve donated to a good cause. Post a photo of your Sumo Slammer on social media using #heatupthestreet and SumoSalad will donate an extra meal to Oz Harvest. weightwatchers.com/au

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GET YOUR DUKKAH ON! WE’RE BIG FANS OF THIS LITTLE SPRINKLE. A STEP UP FROM A REGULAR DUKKAH, THIS INCLUDES THE USUAL SUSPECTS ALMONDS, CUMIN AND SESAME SEEDS BUT WITH EXTRA CRUNCH FROM PEPITAS, COCONUT FLAKES AND A KICK FROM TURMERIC AND CHILLI. PERFECT FOR AVO ON TOAST, OR COATING BAKED FISH OR VEGIES. $14.95 FOR A 250G PACKET. ISOWHEY.COM.AU

DIARY DATE SEPTEMBER 18 Why not put your exercise to work with the Sydney Bridge Run, Family Fun Run, Half or Full Marathon! sydneyrunningfestival.com.au

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IN

any to avoid milk and dairy foods.

Why? To relieve symptoms such as gas, bloating or wind. his is worrying, though, especially for women who need dairy to meet calcium requirements to maintain strong bones. Before self-diagnosing, talk to your GP to ensure you’re making the best decision for you.

new stuff

SPEAKING OF FITNESS…

KEEP COOL Sprained ankle? Swollen joint? Keep this new product in your bag and you’ll always be ready to treat it. Called CoolXChange, the special gel on the bandage remains cold without the need for refrigeration when kept sealed in the packet. As it loses its cool, just seal it up for next time. Available in two sizes for $14.95 or $24.95 in pharmacies or at www.coolxchange.com.au.

You may have seen the BowFlex Max on TV promising all sorts of fitness benefits.

Well now we have one to give away! Hooray!

(See page 7 to enter.) When it comes to exercise, we love anything fast and effective, which is why the BowFlex Max Trainer turned our heads. With 16 levels, nine workouts and a heart-rate monitor, you can get a fullbody workout in your own home. Learn more at www. bowflex. com.au, and don’t forget to enter our comp!

WIN THIS!

DONNY’S PICK OF THE MONTH

This Diana Ferrari dress d ticks all the boxes! It has an open neckline, nice sleeve length, a fitted waistline, as well as clever ruching and pleating detail across the tummy, which hides any lumps and bumps. It comes in grey and deep red (shown). Available in store or online www. dianaferrari.com.au, $159.95 (sizes 6-18).

FIVE-MINUTE RUNNING FIX! WITH NICOLE BUNYAN OF RUNNINGMUMS.COM.AU WHAT IS RUNNING MUMS AUSTRALIA (RMA)?

It’s a network of women from all over Australia who have a common bond: running. It’s a place for women to share and be heard, inspired, challenged and encouraged.

WHAT DO YOU LOVE ABOUT RUNNING? Running means freedom. It costs nothing and can be done anywhere. All you need is drive and a pair of shoes. Running has given me some of the most amazing experiences of my life, taught me valuable lessons and helped me meet the most extraordinary people as well as create lifelong friendships.

WHY IS FITNESS SO IMPORTANT TO YOU? It gives me energy I need for everyday things.

Plus it increases my chance of living longer and reduces my chance of disease.

WHEN DO YOU STRETCH? I use a foam roller to help stretch after running.

It really helps my muscles recover. (Try our workout: www.weightwatchers.com/au/ foam-roller-workout) DO YOU RUN WITH YOUR FAMILY? Out of my three children, only one really loves to run! We’ve done a few events together.

I wish they loved it as much as me, but there’s still time.

PROUDEST RUNNING ACHIEVEMENT? My first Ultra Marathon, the Carcoar Cup 60km, which I did in 2014.

RUNNING GOALS FOR THE FUTURE? I’d like to run my first 100km trail race.

FAVOURITE SONG ON YOUR PLAYLIST? I don’t really run to music, but I do love Adele.

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ADVICE, SUPPORT, INSPIRATION.

COME& H

ow often do you make time for fitness? We get that sometimes it’s just not easy to prioritise exercise when you have work commitments, kids to organise and a to-do list as long as your arm. But we all know working out is good for us. WW can help you focus on fitness with plans that suit your schedule. There are walking plans, running programs, home workout circuits, toning plans and more, so whatever your diary looks like (packed, we know!), we can help – promise! Call 131 997 (AU) or 0800 009 009 (NZ), go to weightwatchers.com/au or weightwatchers.com/nz now.

Don’t miss our ‘Fitness at every stage’ story on page 92, too.

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Do the Program Your Way. Here’s how you can do WW in the most convenient way for you.

ONLINE COACHING Live Coaching, seven days a week. Plus access to all the online tools and mobile app with thousands of recipes, inspiration and motivation at your fingertips.

1-ON-1 COACHING Individual, face-to-face meetings with a Coach for a tailored approach. You set the time with your Coach, so you can easily work it into your schedule.

OF PEOPLE SAY THEIR WORK INTERFERES WITH MAKING TIME TO EXERCISE.

MEMBER OF THE MONTH ERIN ‘EDDY’ EDWARDS

GROUP COACHING Weekly support, guided by WW Coaches, in a relaxed, friendly setting with other WW members.

OVER-THE-PHONE COACHING Personalised guidance over the phone each week from an experienced WW Coach.

JUST FOR YOU Just another perk of WW? You can go to a meeting anywhere in the world.

When WW member Erin (who’s lost 31.5kg so far, by the way) won a trip to New York, she didn’t want to skip a weigh-in while away, so she found the closest meeting

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to her hotel … having no idea Oprah would be there! “I thought I’d be the star of the meeting, an Australian member in NYC!” said Erin. “Oprah sat in the meeting chatting about her journey – she was so down-to-earth.”

With so many different ways to use the support and knowledge of WW Coaches, there’s a plan or meeting style that’s perfect for you. If you have a structured routine, the Group Coaching works well. Hectic schedule or live in a remote area? Online, 1-on-1 or Over-the-Phone could be just what you need.

WW THIS MONTH

JOIN US

THINKING OF SIGNING UP TO WW? HERE’S WHY YOU SHOULD! ALREADY A MEMBER? HERE’S MORE INSPO PLUS THE MEETING TOPICS THIS MONTH.

4TH10TH ENERGY BOOST Find out about the foods and exercises that’ll really rev you up.

Who wouldn’t want that?!

-3RD SEPT SPRING SHAKE-UP Say hi to a brand-new season! A fresh variety of fruit and veg, the perfect excuse for new workout wear and a chance to shake things up a bit – what’s not to love?

11th 17th INNER OUTER BEAUTY It’s all about glowing and being graceful this week! We’ll help you choose foods that are good for your skin (and the scales, too!) and share some new fitness activities, like ballet and aerial yoga.

HERE’S WHAT WE’RE TALKING ABOUT AT MEETINGS THIS MONTH.

18th24th OUT AND ABOUT Yay for warmer weather!

Head outside with healthy, delicious, transportable food and fun fresh-air workouts.

And discover just how fantastic ‘green time’ can make you feel.

GET A FREE GARMIN WHEN YOU SIGN UP FOR 12 MONTHS* Visit weightwatchers.com/au or weightwatchers.com/nz for details. *T&Cs apply.

25TH SEPT – 1ST OCT push it!

Take your food, fitness and feelings to the next level. We’ll help you push yourself that teensy bit further – it’s so worth it! weightwatchers.com/au

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COVER STORY

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PLAN. RUN.

repeat!

Setting fitness goals and ticking them off is Johanna Castles’ idea of awesome.

We couldn’t agree more!

When I was travelling through Queensland with friends in my early 20s, I had my first light-bulb moment.

We were going for a walk and came across an outdoor gym. hey all jumped on and started messing around with the equipment, but I refused because I didn’t want my friends to see me fail. hen when I was travelling through Europe, I refused to take any pictures of myself. I hated the way I looked so all of my photos are of places – I’m not in any of them, which is kind of sad. hat’s when I realised my weight was holding me back from living a complete life – I needed to gain control. >

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COVER STORY

I can’t believe my diet before WW When I moved back from Europe I was more than 90kg. I lost a bit of weight on my own, getting down to 83.5kg, but I needed help to get to a healthier weight range.

I decided to join WW as I knew others who’d had success on the Program. I reached Goal, but then gained a bit of weight back when I did my Masters last year, so I re-joined the Program in February at 77.3kg to get back to Goal.

Thanks to WW, my approach to my health and wellbeing has completely changed. Before WW I thought a health kick was making a smoothie for dinner one night.

Now I’m much more aware of the nutritional value of different types of food. I know how to look at a menu and find the healthiest choice, and I know what should be kept for special occasions. I eat really well 80 per cent of the time so I can enjoy special-occasion foods every now and then.

The thought of eating the way I used to makes me feel sick now.

There was nothing healthy about it.

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When I was at uni there was a Chinese restaurant with a lunchtime all-you-can-eat buffet and I’d just load up my plate. No wonder I felt tired and yucky after lunch. Then I’d have a bowl of pasta with melted butter for dinner – not a vegetable in sight. There’s nothing nutritional in that at all. I feel much happier when I eat well and that’s what I’ve learned from WW.

Exercise allergy When I was younger my parents used to joke that I was allergic to exercise. I was the slowest runner in primary school, I wasn’t very strong, had no hand-eye coordination and I daydreamed during team sports.

But when I started WW I began exercising because the Program

ALL CHANGE Johanna has changed her lifestyle so that exercise and healthy eating are second nature.

encourages us to move. It’s so much a part of my life now.

At first I started slowly as I was so unfit – I did a few at-home workouts using DVDs and YouTube, plus I started walking. Then I got the Couch to 5K app and I turned my walks into runs. Watching my fitness grow, and doing something I couldn’t do before was incredibly rewarding and motivating. I began setting fitness goals and working really hard to achieve them. When I first met my boyfriend, Andrew, 26, he had run a half-marathon and I told him that was one of my goals.

We trained together and completed it earlier this year in Sydney. It was a huge achievement for me. Now I’ve got my sights on Tough Mudder in November. Having goals keeps

Johanna’s tips to get to Goal

1

SHORT ON TIME? STILL DO SOMETHING.

BEFORE JOHANNA CASTLES AGE 28 HEIGHT 175cm START WEIGHT 77.3kg CURRENT WEIGHT 70.5kg GOAL WEIGHT 70kg WEIGHT LOST 6.8kg TIME TAKEN 5 months

Words Jillian Lewis Photography Joshua Morris Hair Andrea Black Makeup Kristyan Low. Johanna wears Reebok tank, Puma orange crop top, Techfit pink crop top, Boohoo leggings, Reebok trainers. For stockists, see p129.

HOW Online

me motivated and achieving them gives me a natural high.

Family hikes The support of my family has been so important. My mum is a runner and sometimes we’ll run together – she’s faster than me but I can run further. My dad is the family cook and he’ll make healthy meals for me and sometimes he uses WW cookbooks. My sister and I often work out together – we do stand-up paddle boarding and yoga. And when Andrew and I had a longdistance relationship for a while, we’d meet up in places and go for long walks or hikes.

My birthday is two days after Christmas, so I’m usually on holidays or visiting people at that time of year. We have a tradition now that we go for a birthday hike.

Once we hiked up Mount Kosciuszko

“I EAT REALLY WELL 80 PER CENT OF THE TIME SO I CAN ENJOY SPECIAL OCCASION FOODS NOW AND THEN.” in Jindabyne, NSW – it was a whole-day hike and it was great.

Last year we found a hike in Melbourne, which was really nice, too. It’s time to start planning the next one now!

Since losing weight, I’ve become more intentional. Before I used to just cruise through life and do whatever, without any real focus.

But now that I know how to live healthily, it’s translated into other areas of my life, too. When I wasn’t taking care of my health, I wasn’t in control of my life. Now I know what I want so I set goals and put a plan in place to achieve them. ■

“When I don’t have time for a long workout I just google the type of activity I want to do (yoga or HIIT for example), and find a YouTube video to follow, even if it’s just 15 minutes. I also use the Nike training app and FitnessBlender.com for access to free workouts of various lengths. Something is always better than nothing.

2

PREP, PREP, PREP!

I set aside time on the weekend to prepare for the week ahead. I’ll throw something in the slow cooker and portion it out for lunches through the week. Or I’ll roast vegies to have in salads with some goat’s cheese. I recently made the moussaka from the magazine and portioned it up for lunch – it’s delicious.

3

GET ACTIVE WITH FRIENDS.

I love meeting up with friends and going for a walk around the lake or climbing a hill – it’s a great way to catch up socially and squeeze in some exercise.

4

REMEMBER THE PROS.

Dropping kilos on the scales or losing a dress size is exciting, but it can take time. I remember to enjoy the daily benefits of healthy eating such as not feeling overly full and feeling strong and physically capable – these things are rewarding day in and day out.

5

BE FORGIVING.

WW isn’t a race – there’s no finish line, it’s a lifestyle. So I forgive myself if I have a blow-thebudget week and I try not to feel too restricted. I’m in this for the long-term to improve my health and live at a weight I feel good about. I’m not doing this for a quick fix.

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COOKBOOKS FREE! Everyday Wholefood Add up the health and weight-loss benefits of eating less processed food and it’s easy to see why it’s become the latest cooking craze. Everyday Wholefood reveals how to cook nourishing meals using simple everyday ingredients. With a few smart swaps you can still enjoy pancakes for breakfast, a burger at lunch, chicken curry for dinner and tasty between-meal snacks.

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A TASTY NEW LOOK.

We’ve updated our packaging with a tasty new look. Across our range you’ll find convenient and delicious options to suit any occasion. And the best thing of all is that our products show a Smartpoints® value to take the hard work out of making better choices.

So Why Wait? Our delicious range of snacks are the perfect option to keep you on your toes until dinner time.

WEIGHT WATCHERS on foods and beverages is the registered trademark of WW Foods, LLC. WEIGHT WATCHERS for services and SmartPoints are the registered trademarks of Weight Watchers International, Inc. Trademarks are used under license. ©2016 Weight Watchers International, Inc. All rights reserved.

A sweat session makes you feel good, and helps you trim down and tone up, but get ther perks, too.

happy & healthy

THE EXTRA BENEFITS OF EXERCISE

BETTER BOUNCE BACK! Just 30 minutes of exercise can help regulate your emotional resilience so it’s easier to bounce back when you feel upset or defeated, according to a Harvard University study.

LESS CRAVINGS Your 60-minute gym class may help reduce food cravings thanks to the way exercise afects blood flow, reducing activity in the brain’s ‘food rewards’ regions, says the American Physiological Society.

Words Brittany Carr Photography Thinkstock

SELF-ESTEEM BOOST There’s something about the perfect pairing of physical activity and nature that makes us happy. Research published in the Environmental Science & Technology journal found that this powerful combo results in a significant boost in self-esteem. Hello, spring!

HAPPIER SLUMBER A good reason to push yourself when you work out: research conducted by America’s National Sleep Foundation found that vigorous exercisers were more likely to say they slept “very well” compared to those who exercised lightly or not at all.

BRAIN POWER Exercise can also fire up your grey matter and improve brain plasticity. A study carried out at the Boston University School of Medicine suggests that aerobic exercise can have a positive efect on the temporal lobe memory system. Doing star jumps in the morning might trump the crossword! #

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WHEN & WHAT TO EAT

Sports

Q& A

Nutrition

Knowing what to eat before and after exercise can make a difference to your recovery and weight-loss efforts.

As you move towards a healthier lifestyle it’s not uncommon to get the fitness bug and actually enjoy exercising more. Maybe you’ve signed up for a run, or surprised yourself at how often you go to the gym. But with more exertion comes a host of questions about fuelling your body, especially when balancing weight-loss goals. Let’s clear things up!

I’VE HEARD OF PEOPLE sprinkling

I EXERCISE FIRST THING IN THE MORNING. Should

I eat before my workout?

Even though the science of nutrient timing is highly honed for elite athletes, it’s a diferent story for everyday exercisers. As a rule of thumb, if you rise and shine early for activity, you don’t need to eat beforehand as your regular breakfast can lead to stitches and digestion problems, so it’s best to wait until afterwards. But if you find you’re low on energy during your early workout, a small piece of 0 SmartPoints value fruit should be enough to get you through.

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protein powder on their brekkie

TO KEEP THEM FULLER FOR LONGER. WHAT’S THE WEIGHT WATCHERS STANCE ON THIS AND IS IT A GOOD IDEA? The beauty of the WW Your Way Program is that it’s customisable to your personal preferences. We promote a whole foods philosophy and we encourage members to meet their protein requirements through foods first. But we also support members who choose to use protein supplements – just make sure you track accurately as they do contain SmartPoints.

My favourite spin cycle class is just after work at 6.30pm. I’M ALWAYS HUNGRY LEADING INTO CLASS, WHAT SHOULD I EAT, IF ANYTHING?

I LIKE TO SQUEEZE IN a lunchtime

Restructuring your meals on the days you want to exercise directly after work may help you through your class. Try this.

workout –

Words Emma Stirling Photography Getty Images; iStock

SOMETIMES IT’S YOGA, SOMETIMES IT’S A HIIT CLASS. SHOULD I EAT BEFORE OR AFTER? Definitely after! Try to choose an earlier class when possible so you can get your workout done and not have to eat lunch too late in the afternoon. After your workout it’s good to have a recovery meal. This helps your muscles and body to repair and replenish so you bounce back with optimal energy and less stifness.

While a professional athlete may go straight to the ice bath and sip a protein shake, the rest of us just need to time our meals around our activity and make sure they tick the right nutrient boxes. Sports Dietitians Australia recommends a nutritious snack or recovery meal within 60 to 90 minutes of finishing exercise. It should contain nutritious carbohydrates for restoring glycogen or ‘energy’ stores, and high-quality protein to help muscle repair. Check out our post-workout meals on page 65 and don’t forget to drink plenty of water for rehydration, too.

Eat your main meal at lunch (2-4 hours before your workout).

Have a nutritious snack 1-2

I’M TRAINING FOR A HALF-MARATHON.

hours before. Stick to snacks that combine carbohydrates and protein so they’re easy to digest (see p28).

Eat a light supper after class. >

What should I eat during training AND THE RUN ITSELF? Research shows that carbohydrates ingested during a long-distance training session or event can improve performance.

A cyclist may be able to eat a banana when on the road, but most runners rely on the convenience of sports gels and drinks to get extra carbohydrates (and fluids). The main advice is that practise makes perfect, so try diferent options during your training before the big event. Check out more tips at www.sportsdietitians.com.au and see an Accredited Sports Dietitian for tailored advice.

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WHEN & WHAT TO EAT

I’M TRYING TO LOSE WEIGHT SO I’M EXERCISING MORE.

I get hungrier after a workout BUT I DON’T WANT TO UNDO ALL THE GOOD WORK I’VE DONE. WHAT SHOULD I DO? Your best bet is timing your meals and snacks around your activity so you’re not just adding more food into your day. Think about how you can adjust your regular eating plan to manage your hunger levels. It might mean pushing your breakfast later so you’re not so hungry before lunch. Or, adding a well-timed snack so you’re not famished between meals.

Remember to take advantage of 0 SmartPoints value snack options – a small bowl of vegetable soup as an entree might help curb your appetite for your main meal. #

Sports drinks – YES OR NO? When your activity is low intensity and short duration, water is the best choice as otherwise you’ll be consuming empty calories.

Formulated sports drinks, like Gatorade or Powerade (each with 4 SmartPoints value per 250ml), are designed for after highintensity sessions lasting 60-90 minutes or longer. They contain the right level of glucose to top up your blood glucose as your glycogen energy stores get used up. They also contain sodium and other electrolytes to speed up the body’s absorption of the fluid and help replace electrolytes lost in sweat.

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Preworko out snacks s Ready for your ur workout? You might need a snack to keep you going until your next meal.

These pre-workout snacks provide the right combination of protein and carbohydrates to keep your energy levels up so you can power on through.

1

Pears with Greek yoghurt, almonds and a sprinkle of cinnamon.

2

Spinach and corn scrambled eggs on a slice of wholegrain toast.

3 4 5 6 7

Sliced apple with a little peanut butter.

Pita chips and mint yoghurt.

Toast with nut spread, banana and honey.

Baked potato with broccoli and a sprinkle of cheese.

Spiced fruit porridge.

HEALTHY HERO

Sixteen years ago Di Westaway went on a wilderness adventure that changed the course of her life. She’s since become a true force of nature with big plans for the future.

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How did Wild Women On Top come about?

n adventure trek to the top of Mount Aconcagua in Argentina prompted Di to start Wild Women On Top (WWOT). Helping women train for trekking challenges all over the world, WWOT is an organisation that changes lives. Di also founded Coastrek, an annual walking event that’s raised millions of dollars for The Fred Hollows Foundation.

Di lives in Sydney with her children Jackson, 25, Bella, 23, and Ruben, 15.

An inspiring role model for women, and someone who has done so much in her lifetime already, Di says she’s just getting started!

“

I loved exercising outdoors – sometimes I’d hike with passionate, like-minded friends and other times on my own. We’d hike the Blue Mountains or Mount Kilimanjaro – it was rewarding and fulfilling.

I discovered a new passion – helping women achieve adventure goals while finding time-efficient ways to exercise by training with their friends in nature. It’s amazing to see women experience the great happiness that comes with being healthy and enjoying the outdoors.

Next, I left my day job in radio and it just took off.

One day I’d like to do the world’s highest handstand in Tibet (it’s my thing!).

How did you get started with trekking?

When my eldest two children were 7 and 5, I was going through a bit of a miserable phase in my life.

I was sacrificing a lot, prioritising my husband’s work and being there for the kids, but I had no time for myself. I was approaching my 40th birthday when my personal trainer invited me to climb Mount Aconcagua in Argentina – the

30

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”

highest mountain in the Southern Hemisphere. I just had to go. So I started training and I got as fit as I could. It was a really hard trip and we didn’t make it to the top of the mountain, but despite that I came back feeling elated. Out of that came a life-defining moment: I realised I needed a reason to train; a goal that would galvanise me.

And what about Coastrek?

Coastrek is a 30-60km teamtrekking challenge that runs in Sydney and Melbourne every year.

It’s a great way for women to train with friends without needing a gym.

When you register, you get a 12-week online program that helps you get fit in nature. Coastrek has raised more than $13 million for The Fred Hollows Foundation in just six years.

Because of those funds, sight has been restored to half a million people worldwide. Around 13,000 people have done Coastrek to date, and we have plans to expand to Queensland next year and eventually have Coastrek running in every state.

HEALTHY HERO

3

WAYS TO SET HEALTHY GOALS HAVE A PURPOSE First of all, you need a reason to get fit and healthy. Ask yourself, “Why do I want to exercise?”

Is it to get fit for an amazing trek, or so you can run around after your kids? Whatever it is, write it down and refer back to it when your motivation needs a boost.

What are your greatest achievements to date?

One is being the best mum I can be and the other is having created a business that transforms women’s lives, which I did while trying to raise my children when I was going through a divorce. That’s what gets me out of bed every day.

What are some of the biggest hurdles you’ve faced?

Having a good idea is just the beginning of the journey – I had to learn new skills so I could run my business properly. Plus, I had to overcome the fear of taking a risk with my family and my savings, as well as learning to prioritise my own time.

What’s on your travel adventure bucket list?

Visiting Machu Picchu with my children – it’s such an iconic trek.

I’d also like to hike Chyou in Tibet, which is just over 8000 metres.

And one day down the track I’d like to do the world’s highest handstand in Tibet (it’s my thing!).

But my real adventure challenge is to take our brand global. There are so many women in the world, particularly in the US and India, who struggle with their health and obesity. Helping other women see that nature is essential to good health is a much bigger challenge than my own personal goals. ■ Pa l

m Beac

GET SUPPORT Talk to the people closest to you and ask them to support you so you can achieve your goal.

If you want to be healthy and fit you need to engage other people – your mum, your friends, your partner, your kids. Goals are more powerful if you share them with other people. h

Coastrek is a 30–60km team-trekking challenge run by WWOT, which follows some of the most beautiful coastlines in Australia.

Words Nicola Conville

When Sydney Coastrek takes place in March each year, while the Melbourne event is held in November.

More info at coastrek.com.au and melbourne.coastrek.com.au

ee

55km

Balmo

50km L ong R

e ef

For Melbourne’s Coastrek you can choose a 30km or a 60km trek along the beautiful Mornington Peninsula.

Sydney Coastrek has three events: Palm Beach to Balmoral (55km); Coogee to Balmoral (50km); Long Reef to Balmoral (30km).

og

30km

ra

l

Where

Co

About Coastrek

MAKE A PLAN By writing down a plan, you increase your chance of success. If your goal is to climb Mount Kilimanjaro or lose 25kg, for example, get a small pocket diary and put a big star on the date you wish to achieve your goal by. Use the same diary to write down your training sessions and food habits so you can keep track of your progress.

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MINERAL MUST-KNOW

n o r I we a Are you eating enough of this essential mineral?

Here’s all you need to know!

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Tired all the time? Feeling low on energy?

Can’t concentrate?

There are many factors that can contribute (#life!), but one reason could be your iron level.

Words Emma Anderson Photography iStock

Before you start self-diagnosing with ‘Dr Google’ or dosing up on iron tablets, it’s important to get your facts straight about this mineral.

“Iron is a vital dietary mineral as it gives us the energy we need for everyday life,” says WW Nutrition Editor Emma Stirling. We need it for a healthy immune system, and it’s involved in a lot of basic bodily functions, such as transporting oxygen around the body and producing red blood cells. > weightwatchers.com/au

33

Iron needs “While our bodies are good at storing iron – mostly in haemoglobin (a blood protein), or as protein reserves called ferritin in the liver, we can’t make iron, so we have to get all of our daily requirements through the foods we eat,” says Emma.

Iron-rich food includes meat, fish, poultry and wholegrain or fortified cereals (see boxes for top sources), so a healthy diet that includes animal products should usually give you what you need. However, it’s important to note that you’ll only absorb some of the iron you eat. “There are two types of iron – haem iron from animal sources and non-haem iron from plant sources,” says Emma. “We absorb just under 25 per cent of the iron we digest from animal sources. While we end up absorbing between two and eight per cent of the iron we eat from plant sources,” she says. So you can see how vegetarians and vegans might have to work harder to fulfill their RDI requirements, which is 18mg a day for women aged 19 to 50 with an additional 9mg a day required during pregnancy. “Post menopause, women go down to the same RDI as men, which is 8mg a day, because they’re no longer losing blood (and therefore iron) through menstruation,” explains Emma.

12% of pregnant women and 15% of non pregnant women of reproductive age have anaemia, with iron deficiency a major cause, according to the Medical Journal of Australia.

“What else you’re eating can also affect how much iron you absorb,” says Emma.

“Certain substances in food and drink, like caffeine, tannins (in wine and tea), fibre and dietary calcium can decrease iron absorption, so go easy on drinking coffee, tea or wine with meals, particularly if you have low iron status.” The rate we absorb nutrients in food can vary, but on average, leave around 30-60 minutes before you indulge in a coffee or wine if you’re trying to boost your iron intake.

“If you’re taking any medication or herbal supplements it’s worth checking with your doctor to see if they might interfere with iron absorption too,” says Emma.

Boost it

RDI of iron Women aged 19-50: 18mg Pregnant women: 27mg Men & postmenopausal women: 8mg 34

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Vitamin C is the magic partner to pump up your iron absorption. It boosts your body’s ability to absorb non-haem iron, so loading your plate with foods such as capsicum, berries and brussels sprouts is a good idea. Animal haem iron also boosts iron absorption from plant sources.

“To help you get enough of this vital mineral, choose a cereal that’s fortified with iron; eat lean red meat such as beef or kangaroo three to four times a week, and combine your meals with a vitamin-C burst like stir-fry beef strips with capsicum,” suggests Emma.

Top plantbased sources 1 cup amaranth 5.2mg

30g Weet-Bix 4.2mg

30g All-Bran 3.2mg

1 cup kidney beans 3.1mg 1 cup green lentils 3mg

100g tofu 2.96mg

1 cup chickpeas 2.7mg

1 cup wholemeal pasta (cooked) 2.3mg

30g (about 20) cashew nuts 1.5mg 1 cup spinach (raw) 1.2mg

1 cup rolled oats 1.1mg

30g (about 5) dried apricots 0.93mg 1 cup broccoli 0.86mg

1 cup brown rice (cooked) 0.7mg

1 slice wholegrain bread 0.4mg

MINERAL MUST-KNOW

Deficiency signals A lot of women are iron-deficient, most commonly in their late 40s, says general practitioner Dr Ginni Mansberg. “During peri-menopause, which lasts seven years on average, you can have extremely heavy periods, so iron deficiency is most common at that time,” she says. “Then in the early years of menopause you may be playing catch-up.”

However, iron deficiency is usually caused by not consuming enough iron.

“This can sometimes be due to fad diets or an inadequate vegetarian or vegan diet,” says Emma. Some health conditions, such as hypothyroidism or coeliac disease, can also result in a deficiency, as your body is less able to absorb iron.

Not surprisingly, when less oxygen reaches your tissues, your body struggles to find the energy it needs so the most common symptom of iron deficiency is tiredness. And that’s why it can be hard to know if you’re affected – after all, who doesn’t feel tired from time to time? But if your fatigue is coupled with headaches, feeling weak, irritable, unable to focus, or getting out of breath when you’re doing things that don’t usually bother you (like walking upstairs), it might be a good idea to visit your GP.

PUMP UP YOUR IRON The best way to ensure you’ve got enough iron is to eat iron-rich foods. Here are some of the best iron sources.

100 g

Iron

Chicken liver 11mg Beef

3.5mg

Kangaroo

3.2mg

Lamb

2.5mg

Eggs

2mg

Salmon

1.28mg

Tinned tuna

1.07mg

Pork

0.8mg

Chicken

0.4mg

Snapper

0.3mg

Power combos Iron + Vitamin C = more energy!

Weet-Bix

Scrambled eggs

Rolled oats

1 pack silken tofu

+

+

+

+

Sautéed red & yellow capsicum

Chopped kiwifruit

Blueberries & chopped strawberries

300g frozen berries (Blend with 2 tbs water for a speedy dessert, sweetening with maple syrup if you like.)

Do you need iron supplements?

If you think you might be low in iron, don’t head for the supplement aisle just yet – see your doctor first to have your ferritin (iron levels) checked. “Iron doesn’t naturally wear out – you can’t lose it from your body unless you bleed it out, so it’s possible to overdose on it,” says Dr Mansberg.

The upper limit for iron intake is 45mg a day for women and men. Above this, you risk toxicity. In extreme cases iron overload can damage internal organs and increase the risk of heart attacks, diabetes and even some cancers, according to research. So resist the temptation to self-diagnose. “I wouldn’t be taking an over-the-counter supplement without a blood test or regular monitoring by your doctor,” says Dr Mansberg. Another reason not to take supplements lightly: “Iron tablets are nonhaem iron, which means they’re poorly absorbed by the gastrointestinal tract and tend to stay put, causing bloating and constipation,” she adds. “I’ve never met a woman who enjoys that.”

Fair point. ■ weightwatchers.com/au

35

BOXING BEAUTY

GIRL 36

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POWER CAROLYN COLE ENSURED HER KIDS WERE HEALTHY, BUT WITH WW SHE STARTED MAKING HER HEALTH AND FITNESS A PRIORITY, TOO. weightwatchers.com/au

37

Carolyn’s husband Michael, 37, says...

“I love Carolyn’s new zest for life. I love that she’s happy with her achievements. I’m so proud of her for hitting her goals and maintaining them. It’s great that we can all go out and ride a trail or go for a run together. My favourite thing is that we’re getting active and feeling good as a family.” y weight was a problem – I knew that – I’m a nurse, after all! Things had ith four daughters – Scarlett, 10, Harriet, 8, Daisy, 6 and Clementine, 4 – I was always running around taking care of their needs and I never used to put myself first. But as my 40th birthday drew near, I decided it was time to make a change and prioritise me.

I’d joined WW before, so I knew it worked. I liked that I didn’t have to cut out certain foods completely, and that I could have a meringue nest or some chocolate mousse with strawberries and still lose weight.

What a win!

A NEW MINDSET When I started WW, I eased into the first week. I didn’t realise how much I was eating before! Writing down everything I put in my mouth really helped me keep track. It’s simple: you track and you lose.

The biggest change for me was in my mindset. In hindsight I’d become a bit of a martyr. I thought part of being a ‘good’ mum meant always physically being there for the girls.

I felt guilty doing anything at all for myself – even going for a walk.

I had to start putting myself first, which I knew would ultimately benefit the whole family.

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GET MOVING My fitness has been through a massive overhaul. I went from doing nothing, thinking I didn’t like exercise and not even trying it, to absolutely loving it – boxing is one of my favourite things now!

Five of my girlfriends and I joined the gym and because we were all a bit embarrassed, the instructor gave us our own private classes.

We all encourage each other to keep going and try that little bit harder.

When I get home after I’ve worked out I’m always in a much better frame of mind. I love the effect of all those endorphins.

Even though I’ve switched up my routine and I get up a lot earlier than I used to, I have so much more energy at home and at work.

When I used to stay at home with the girls I would need a nanna nap in the afternoon. I certainly don’t need that now – my energy levels are higher than ever before.

BEFORE CAROLYN COLE

My new-found love for getting moving has impacted my whole family. Now we regularly go for bike rides, walks, or for a swim together.

AGE 41 HEIGHT 175cm START WEIGHT 100.6kg WEIGHT NOW 75.5kg WEIGHT LOST 25.1kg TIME TAKEN 18 months HOW Group Coaching at Colac, Vic, with Coach Heidi Vickers.

EATING WELL I wouldn’t rate myself as an awesome cook but the WW recipes are just perfect for us. I love food and I love keeping it interesting, otherwise I get bored. One of our favourite recipes is a Weight Watchers spaghetti and meatballs.

Following the Program has also helped highlight some of my really bad habits. I used to put the kids to

BOXING BEAUTY

FOOD before & after BEFORE Breakfast Two pieces of toast with butter, peanut butter or jam, and a cappuccino.

Morning tea Cheese and biscuits, lollies or chocolate.

Lunch Two ham and cheese sandwiches with butter or baked beans on two pieces of buttered toast.

The benefits of boxing

Afternoon tea A chocolate bar.

Boxing is definitely one of my faves. I like hittin’ it with a bit of gusto. Here’s why.

Dinner A large serve of pasta with garlic bread.

Words Brittany Carr Photography Joshua Morris Styling Jessica Pecoraro Hair Andrea Black Makeup Kristyan Low. Carolyn wears Nike top, Running Bare crop top, Cotton On leggings, Nike shoes, Sting boxing gloves. For stockists, see p129.

Late night Lollies or chocolate.

NOW Breakfast 30g oats made with water, a banana and a skim cappuccino.

Morning tea 10 x rice crackers and 10 x raw almonds.

Lunch Brown rice, tuna in springwater, cherry tomatoes, carrot, cucumber and a splash of soy sauce.

Afternoon tea A skim cappuccino and a piece of fruit.

Dinner Salmon and vegetables, or a small portion of pasta with a light sauce.

Late night Greek yoghurt with a sprinkle of granola or fruit and a green tea.

bed and go to the cupboard and I’d reach for sugar, lollies, chocolate or whatever I could find. Now that doesn’t happen at all – I’m much more aware when it comes to making food choices. I’m a farmer’s daughter so I grew up with big meals and eating everything on my plate, but now I’m more mindful, I recognise when I’m full and stop eating.

NOW & FOREVER Along the way my self-worth has increased and now I think, ‘Yeah!

I’m worth it!’ I’ve realised that making time for myself is more than okay – it benefits everyone. We live in a small town, so when people started noticing my weight loss it gave me a boost and incentive to keep going.

I particularly like it when people use the word ‘healthy’ as that was my goal – to become fit and healthy.

I never, ever thought I’d become a Lifetime member. I thought if I lost 10kg that would be great, but I reached Goal 18 months after my first meeting and achieved Lifetime membership just before Christmas last year.

I never would have been able to do it without the support of my coach

It makes me feel strong “Boxing is a good way to see how strong your body is.”

It’s a great arm workout “It’s the perfect exercise for keeping my arms toned.”

It gives a huge boost “I feel immediately energised after a session.”

It’s fast and powerful “There’s nothing like that feeling of achievement.”

I love the teamwork “Hanging out with old and new friends at my boxing class is a great start to my day.”

1 2 3 4 5

Heidi and the new friends I’ve made through WW. I’m so much better off now – I’m not as emotional and don’t get as frustrated with the girls, and I feel a lot better about myself, which I’m sure benefits my relationship with my husband. Being able to dress how I want doesn’t hurt either! This isn’t just a ‘now’ thing – this is forever. #

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SELF IMAGE

Words Kimberly Gillan Photography Getty Images; istock

THE PAIN OF BODY SHAME Having a bad body day is one thing we can all relate to, but being all-consumed with perceived imperfections is a serious health issue. Find out if you or someone close to you might be affected by

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SELF IMAGE

hen Charlie de Haas, 32, became a fitness model in her mid-20s she thought blitzing her body fat to six per cent would solve her image problems. But s worse. The harder she worked out and the more she dieted, the more her obsession with her flaws escalated.

“I’d look in the mirror and analyse my body every single day,” she says. “I’d find every little line or definition and if I found cellulite or stretch marks or a grey hair or a wrinkle, I would think, ‘What is this?’”

For Charlie, her appearance became all-consuming. “Every morning I’d check out my body in the mirror from every angle and I’d do it again at night,” she recalls.

“I’d decide what part of my body wasn’t good enough, then I’d over-work out because I had this belief that I wasn’t good enough until I got it right.” These days Charlie understands that she was in the grip of body dysmorphic disorder (BDD) as well as an eating disorder that resulted in her suffering from debilitating adrenal fatigue.

“I didn’t realise at the time how small I was,” she says. “My friends told me they were concerned about me and now when I look at the photos I can’t believe I looked like that,” says Charlie.

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BDD is classified as an anxiety disorder and it’s believed to affect one to two per cent of the population. It’s a mental illness that causes people to worry incessantly about the way they look. They often lose hours a day checking their reflection or working out in pursuit of the ‘perfect’ body, and, in extreme cases, withdraw from social settings or work because they feel they are too hideous.

“It might be their nose, their skin or even the length of their arms,” explains clinical psychologist Dr Ben Buchanan. “People with BDD believe that one or two areas wreck their entire appearance.”

While most of us can name a feature or two that we wouldn’t mind improving, Dr Buchanan says that sufferers of BDD are completely consumed by their perceived flaw. “The difference between normal body image concerns and body dysmorphic disorder is repetitive and ritualistic behaviours,” explains Dr Buchanan.

“Someone with BDD might mirror-check for hours every day and constantly measure or weigh themselves or compare themselves to other people in real life or those on social media. Sometimes they’ll spend a couple of months or even years at a time fixated on one aspect of their appearance then it might shift and they’ll become concerned about a different aspect.”

How it happens Similar to obsessive compulsive disorder (OCD), a lot of behaviour associated with BDD is a result of misfiring in the amygdala region of the brain, which controls our emotions.

“It’s the part of the brain that sounds an alarm and makes us stressed if things aren’t right,” says Dr Buchanan. Ordinarily the amygdala lights up in response to a stressful situation, but Dr Buchanan says brain scans show it lights up randomly in sufferers of BDD, who then seek to attach something to the stress.

“They get super stressed out and search for a reason why. For whatever reason, people with BDD attach that stressed-out feeling to how they look,” he says.

Research shows that people with BDD also have incredible attention to detail.

“There’s a test you can give people where you show them an image that’s supposed to be symmetrical but it’s not quite. People with BDD are fantastic at picking out slight asymmetries because they’re very detailoriented,” says Dr Buchanan.

Professor Susan Rossell, director of Swinburne University Centre for Mental Health, says that people with BDD also appear to have something wrong with their visual system. “When [most] people look at the world or in the mirror they take in everything as a whole, whereas people with BDD process visual information in a very fragmented way,” she explains.

“It’s like they see a jigsaw puzzle but they haven’t put it together ‒ they see the little pieces and become very focused on a single thing and they take it out of context.”

BDD affects men and women equally. It can run in families, and people who have grown up with controlling parents or as a victim of childhood bullying appear to be at higher risk. “Having instances of teasing about one’s

appearance in childhood is usually associated with the disorder,” Dr Buchanan explains.

“I also see patients whose parents valued looks over everything else. If the only compliment a child receives is that they look nice or if parents are always criticising appearance, a person can associate their self worth with their appearance,” he says.

Spotting the signs Simply wanting to lose weight does not warrant a BDD diagnosis. “A person with BDD may experience a significant amount of distress or become seriously anxious if they can’t count their points or they become super harsh on themselves and think they’re a failure if they go over their SmartPoints allowance or eat too much,” Dr Buchanan says. “People with BDD really struggle and it takes over their life completely.”

Historically, sufferers of BDD flew under the radar but with advancements, popularity and availability of cosmetic surgery the true extent of the problem has emerged.

“It started to get taken seriously when medicine improved and there was a big increase in plastic surgery,” Professor Rossell explains. “People with BDD would have surgery even though they’re absolutely beautiful and they’d often ruin [their appearance].” >

BODY DYSMORPHIC DISORDER NOUN A mental health disorder in which a person becomes obsessed with imaginary defects in their appearance. The worry and anxiety associated with the perceived fault becomes overwhelming and can dominate a person’s life. Learn more at www.anxietyaustralia.com.au.

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check

quick

It’s normal to have fleeting moments of dislike for an area of your body. But for most people, the moment passes and life goes on. Yet for suferers of BDD there are certain behaviours that intrude on leading a normal life.

These include:

Checking A person with BDD will spend hours a day checking themselves in the mirror, or any reflective surface, analysing their body.

They’ll look, touch and feel their skin obsessively.

Comparing Suferers of BDD compulsively compare their own body, nose or other body part to others in magazines or online.

They will always compare themselves unfavourably.

Avoidance Many people with BDD will avoid situations where they believe they’ll look worse (for example, the beach, pool or environments with bright lights). In extreme cases, a person can become housebound, making jobs and relationships difficult to maintain.

SELF IMAGE

Cosmetic surgeons are now trained to look for symptoms of BDD and help identify people at risk.

“Stats show that 84 per cent of people with BDD who get plastic surgery will be really disappointed and it won’t improve their life,” Dr Buchanan says.

“It won’t make them happier and often it backfires and they think that their ears or nose or whatever they have had altered looks even uglier.”

This is in stark contrast to the rest of the population. “Most people who get plastic surgery are a bit happier afterwards but if you have BDD, or the warning signs of it, then cosmetic surgery, including liposuction and weight-related surgery, can be really risky,” stresses Dr Buchanan.

The fact that BDD is still not widely known about or understood by the general public means sufferers may endure the condition for years without recognising it. “Most people with BDD won’t realise they’ve got it – they actually think they’re ugly,” Dr Buchanan points out. Meanwhile family members and friends can easily dismiss a person’s obsession with their appearance as vain.

“Psychologists don’t often see people until many years down the line because they’ve engaged with dietitians, dermatologists and cosmetic surgeons to deal with their body image issues first rather than facing the psychological issues about their body image,” says Professor Rossell.

One of the simplest ways for sufferers to start to understand they may have BDD is to consider how their assessment of their appearance compares to what others think of them. “Do people around you say, ‘Why are you on a diet?

You have a beautiful figure.’ Or, ‘Why do you need to lose weight, you’re the perfect size and shape,’” says Professor Rossell. If your assessment of yourself is at odds with those who love you, it may be an indication you have BDD.

Promising prognosis While it may be hard to admit that you’re ashamed of your appearance, if you think you, or someone close to you, may have BDD, Dr Buchanan suggests finding a psychologist or therapist with specific experience treating the disorder. Treatment may involve cognitive behaviour therapy (CBT), which helps change unhelpful thought patterns.

“CBT essentially retrains the brain to not buy into the thoughts that BDD feeds the individual,” says Dr Buchanan. The good news is that the prognosis is good if you use this therapy.

“BDD is certainly treatable – after 12 sessions, more than half of people will no longer have the disorder,” says Dr Buchanan. Some patients are put on antidepressant medication, which Dr Buchanan says has a 50 per cent success rate.

For Charlie, treatment for the disorder has been an ongoing journey that’s required a complete change in mental processes. She started studying nutrition and learnt about wholesome eating, which directly contradicted the severe diet she was following during her fitness-modelling career. “I also created a couple of mantras that I use every day, which are, ‘I am happy and I am healthy’ and, ‘I am loved, I am loveable, I am loving’,” says Charlie, who now runs Clean Treats, a healthy snack food company. “Instead of thinking ‘I’m fat’ or ‘There’s a grey hair’, I look in the mirror and say ‘I love you’. It’s my way of telling myself I have my own back and it creates a sense of strength.” ■

Charlie de Haas battled BDD

KNOW SOMEONE WITH BDD? If a loved one constantly puts themselves down and stresses about aspects of their appearance, Dr Buchanan suggests you take these steps.

1 Reframe the problem It might be tempting to try to reassure them that they’re beautiful as they are, but Dr Buchanan says that won’t alter their perception of themselves – and might even perpetuate the idea that their happiness is dependent on their looks.

“If they’re constantly asking for reassurance about how they look, make sure you’re not sucked into that repetitive cycle,” says Dr Buchanan. “Reframe the problem in terms of ‘anxiety about appearance’ rather than appearance itself.”

2 Plant the seed “Most people with the disorder only discover it exists about 10 years after the onset, and so informing them that there’s this thing called BDD can be really helpful,” says Dr Buchanan.

3 Help them get help St Vincent’s Hospital Eating Disorders Treatment and Recovery Service in Melbourne treats BDD or they can put you in touch with a therapist in your area.

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GF DF V FF 99

fresh & tasty

Hoisin sauce

ASIAN KITCHEN GUIDE

Commonly used as a glaze, hoisin sauce can be added to stir-fries for a yummy sweet, salty taste.

Soba noodles Asian meals. Find out why they’re healthy – plus cooking tips, too.

Made from buckwheat, soba noodles have more fibre and protein than standard noodles. A great base for stir-fries.

Nori sheets Wombok

Words Jillian Lewis Photography Andy Lewis Styling Julz Beresford Food preparation Claire Dickson-Smith

Also called Chinese cabbage, wombok should be heavy for its size, crisp and free of blemishes. Use in coleslaw or for stir-fries.

Perfect for homemade sushi, nori sheets can also be finely chopped and sprinkled on top of salads for some crunch.

Dried seaweed contains vitamins, protein and iodine.

Pickled ginger Eating a small amount of pickled ginger between sushi varieties helps refresh the palate. Ginger contains healthful antioxidants.

Chilli Add a kick to your meals with sliced chillies. Keep them fresh by storing them in the freezer – they won’t lose their flavour or nutrients.

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BUT FIRST: PLAN

get-ahead

MEALS A bit of planning on the weekend saves you time, money, sanity and SmartPoints in the week.

We have the shopping list, prep steps and recipes you need to make it easy. Enjoy.

Hainanese chicken rice, p52

BUT FIRST: PLAN

Pork & prawn dumplings in chicken broth Hainanese chicken rice Lamb, rosemary & caramelised onion pasta Grilled beef fillet with roasted potato salad Hoisin chicken crepes with cucumber salad Roasted sweet potato & white bean burgers

Fruit and vegetables O O O O O O O O O O O O O O O O O O O O O O O O O

1 bunch baby pak choy ½ bunch gai lan 100g shiitake mushrooms 1 lemon 10 green shallots 8cm-piece fresh ginger ½ wombok (Chinese cabbage) 3 brown onions 1 carrot 1 leek 600g chat potatoes 1 red capsicum 1 bunch fresh rosemary 1 bunch fresh mint 1 bunch fresh flat-leaf parsley 1 bunch fresh dill 1 bunch fresh chives 1 bunch fresh coriander 60g baby spinach leaves 3 Lebanese cucumbers 125g snow peas 600g sweet potato (kumara) 60g mixed baby lettuce leaves 1 large tomato 1 long fresh red chilli

Alcohol ½ cup (125ml) dry white wine

Chilled 75g reduced-fat feta

O 1 cup (250ml) skim milk O ⅓ cup (80ml) no-fat Greek-style yoghurt 28 wonton wrappers

Dry goods and pantry items

O O O

Protein 1.2kg whole chicken

O 2 lean chicken breast fillets 300g lean lamb mince

O 4 x 125g lean beef scotch

O

fillet steaks 200g lean pork mince O 150g peeled green prawns

O O

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1 cup (70g) breadcrumbs, made from day-old wholegrain bread 2 x 50g wholemeal bread rolls ¼ cup (60ml) hoisin sauce 1 tbs rice vinegar ¾ cup (110g) plain flour 2 cups (500ml) salt-reduced chicken stock 2½ tbs shaoxing wine (Chinese cooking wine) ¼ cup (60ml) soy sauce 1 cup brown rice Hot chilli sauce, to taste 410g can crushed tomatoes 275g dried wholegrain penne pasta 1 tbs red wine vinegar 2 tsp honey 2 tsp wholegrain mustard 400g can cannellini beans 2 tsp za’atar spice mix 4 eggs 2 tsp tahini 227g can sliced water chestnuts 1 tbs oyster sauce ½ tsp caster sugar 2 tsp cooking salt ½ tsp brown sugar Pinch white pepper 1½ tsp sesame oil 1 tbs peanut oil Olive oil

O Filling & Healthy foods are marked with a green circle. These foods help fill you up and keep you healthy.

Recipes Liz Macri Photography Andy Lewis Styling Julz Beresford Food preparation Claire Dickson-Smith

MENU

Shopping list

Bake potatoes and capsicum for Grilled beef fillet with roasted potato salad.

Cover and refrigerate until required.

Cook Hainanese chicken rice.

Cook crepes and chicken for Hoisin chicken crepes with cucumber salad.

Cover and refrigerate, separately, until required.

sunday prep You don’t have to cook these things in advance but it’ll help shave of time during the week.

Bake onions for Lamb, rosemary & caramelised onion pasta.

Cover and refrigerate until required.

Make dumplings and broth for Pork & prawn dumplings in chicken broth. Cover and freeze, separately, until required.

Cook pumpkin and make yoghurt for Roasted sweet potato & white bean burgers.

Cover and refrigerate, separately, until required. >

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BUT FIRST: PLAN

PORK & PRAWN DUMPLINGS IN CHICKEN BROTH

HAINANESE CHICKEN RICE SmartPoints VALUE PER SERVE 13 | SERVES 4 | PREP 25 mins COOKING TIME 1 hr 50 mins

SmartPoints VALUE PER SERVE 6 | SERVES 4 PREP 35 mins | COOKING TIME 10 mins

200g lean pork mince

O 150g peeled green prawns, deveined, finely chopped

O 2 green shallots, thinly sliced O ½ x 227g can sliced water chestnuts,

O O

drained, finely chopped

O 1 egg white

O

O O O O O

1 tbs oyster sauce 2 tsp shaoxing wine (Chinese cooking wine) ½ tsp sesame oil ½ tsp caster sugar Pinch white pepper 28 square wonton wrappers 2L (8 cups) infused chicken broth (see Note) 100g shiitake mushrooms, trimmed 1 bunch (4) baby pak choy, cut in half crossways ½ bunch gai lan, cut into 10cm lengths 1 long fresh red chilli, deseeded, thinly sliced ⅓ cup small fresh mint leaves

O

O O

O

1 Bring 2L (8 cups) water, stock,

1 Line a baking tray with baking paper. Combine pork, prawn, half the shallot, water chestnut, egg white, oyster sauce, wine, oil, sugar and pepper in a bowl.

2 Place 1 wrapper on a clean board. Spoon 1 slightly heaped teaspoon of mince mixture in the centre of wrapper. Brush edges with water and fold into a triangle. Join 2 bottom points together to seal. Place on prepared tray.

Repeat with remaining wrappers and mince mixture (see Tip).

3 Place broth in a large shallow saucepan over high heat. Bring to the boil. Add dumplings and mushrooms and simmer for 5 minutes or until dumplings are cooked through.

4 Add pak choy and gai lan and cook for 30 seconds or until tender. Divide dumplings and vegetables among bowls. Ladle over broth.

Top with chilli, mint and remaining shallot.

NOTE Use the chicken broth reserved from Hainanese chicken rice (right). Thaw overnight in the fridge before use.

T IP To freeze dumplings, space out on baking tray. Freeze until firm. Transfer to a snap-lock bag. Use from frozen.

THIS RECIPE IS Lactose Free.

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2 cups (500ml) salt-reduced chicken stock 2 tbs shaoxing wine (Chinese cooking wine) 2 tsp cooking salt 8cm-piece fresh ginger 3 green shallots (2 cut into thirds; 1 thinly sliced) 1.2kg whole chicken, fat trimmed 2 lean chicken breast fillets, fat trimmed 1 tsp sesame oil ½ tsp brown sugar ¼ cup (60ml) soy sauce 1 tbs peanut oil 2 cups finely shredded wombok (Chinese cabbage) ½ cup fresh coriander sprigs 2 cups steamed brown rice, heated 1 Lebanese cucumber, halved lengthways, thinly sliced

wine and salt to the boil in a large saucepan over high heat.

2 Meanwhile, thickly slice 5cm of the ginger. Place ginger and shallot cut into thirds into the chicken cavity.

3 Reduce heat to low. Lower chicken, breast-side down, into saucepan to completely submerge. Simmer chicken, covered, for 40 minutes, adding single chicken fillets for the last 8 minutes of cooking time.

Remove breast fillets from the broth and cool in a heatproof bowl. Remove pan from heat and set aside, covered, for 1 hour (remaining chicken will continue to cook).

4 Meanwhile, cut remaining ginger into matchsticks. Place in a heatproof bowl with sesame oil, sugar and soy sauce and stir to combine. Heat peanut oil in a small frying pan over high heat.

Pour over soy mixture and stir to combine.

5 Carefully remove chicken.

Reserve chicken breast fillets for Hoisin chicken crepes with cucumber salad, p57. Strain broth, discarding any solids. Return 2 cups of stock to pan and return to the boil. Set aside remaining stock (see Cook’s Notes).

6 Steam cabbage over a saucepan of boiling water for 2-3 minutes or until tender. Drain. Season with salt and pepper.

7 Meanwhile, remove skin, ginger and shallot from chicken cavity.

Discard. Remove breast meat from bone and separate legs from the breast. Remove leg meat from the bone. Cut chicken into pieces and place on a platter. Sprinkle with coriander. Serve with rice, cucumber, cabbage, broth and dipping sauce.

THIS RECIPE IS Lactose Free. >

ǂ˂˂NJŀDZƾ Ǎǭˇʸǒ Place remaining broth in a snap-lock bag or airtight container and freeze for the Pork & prawn dumplings in chicken broth (left). Cover and refrigerate extra chicken breast for the Hoisin chicken crepes with cucumber salad (p57).

O Filling & Healthy foods are marked with a green circle. These foods help fill you up and keep you healthy.

Plannng allows you to create quality meals at home without the stress.

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BUT FIRST: PLAN

GRILLED BEEF FILLET WITH ROASTED POTATO SALAD SmartPoints VALUE PER SERVE 8 SERVES 4 | PREP 20 mins COOKING TIME 40 mins

O 600g baby new (chat)

O

LAMB, ROSEMARY & CARAMELISED ONION PASTA SmartPoints VALUE PER SERVE 12 | SERVES 4 | PREP 15 mins COOKING TIME 25 mins

O 3 brown onions, O O O O O O

cut into thin wedges 2 tbs chopped fresh rosemary 300g lean lamb mince 1 carrot, coarsely grated 1 leek, thinly sliced ½ cup (125ml) dry white wine 410g can crushed tomatoes 275g dried wholegrain penne pasta 2 tbs coarsely chopped fresh flat-leaf parsley 75g reduced-fat feta, crumbled

1 Preheat oven to 200°C. Place onion on a baking tray. Lightly spray with oil.

Sprinkle with half the rosemary and toss to coat. Bake for 25 minutes or until golden and caramelised.

2 Meanwhile, heat a large saucepan over medium-high heat. Add mince, carrot and leek and cook, breaking up with a wooden spoon, for 8 minutes or until browned. Add remaining rosemary and cook, stirring, for 1 minute or until fragrant.

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3 Add wine and bring to the boil.

Reduce heat and simmer for 3 minutes or until reduced by half. Add tomato and ½ cup (125ml) water and cook, stirring occasionally, for 10 minutes or until sauce thickens.

4 Meanwhile, cook pasta in a large saucepan of boiling salted water following packet instructions or until tender. Drain. Add pasta to sauce and toss to combine. Sprinkle with parsley and feta.

SERVE WI TH a 0 SmartPoints value salad of baby rocket leaves, Lebanese cucumber and cherry tomatoes.

T IP You can cook the onions (before cooking the mince) in a large saucepan over medium-low heat. Cook, stirring, for 20 minutes or until onion is caramelised and golden.

THIS RECIPE IS Mediterranean.

O O O

potatoes, halved 1 tbs olive oil 1 red capsicum, thickly sliced 4 x 125g lean beef scotch fillet steaks, fat trimmed 1 tbs red wine vinegar 2 tsp wholegrain mustard 2 tsp honey ¼ cup fresh flat-leaf parsley leaves, torn 2 tbs chopped fresh dill 2 tbs chopped fresh chives

1 Preheat oven to 200°C. Place potato in a baking dish. Drizzle with half the oil and season with salt and pepper.

Roast for 40 minutes or until golden and tender, adding capsicum for the last 25 minutes. Set aside to cool.

2 Meanwhile, lightly spray steaks with oil. Heat a chargrill on high. Cook steaks for 2 minutes each side or until cooked to your liking. Cover steaks with foil and set aside to rest for 5 minutes before serving.

3 Place vinegar, mustard, honey and remaining oil in a screw-top jar. Season.

Secure lid and shake to combine.

4 Place potato, capsicum, parsley, dill and chives in a large bowl. Drizzle over dressing. Toss to combine. Serve beef with salad.

SERVE WI TH 0 SmartPoints value steamed green beans or salad leaves.

THIS RECIPE IS Gluten Free; Lactose Free. >

O Filling & Healthy foods are marked with a green circle. These foods help fill you up and keep you healthy.

ǂ˂˂NJŀDZ Ǎǭˇʸǒ If preparing potato and capsicum ahead, leave at room temperature for 30 minutes before using.

Alternatively, warm in the oven for 10 minutes.

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BUT FIRST: PLAN

Crepes can be cooked in advance.

Smply reheat when you need ’em.

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HOISIN CHICKEN CREPES WITH CUCUMBER SALAD SmartPoints VALUE PER SERVE 7 SERVES 4 | PREP 20 mins COOKING TIME 35 mins

¾ cup (110g) plain flour

O 1 cup (250ml) skim milk O 2 egg whites O 1 tbs finely chopped fresh chives

O O O O O O O

¼ cup (60ml) hoisin sauce 1 tbs rice vinegar 60g baby spinach leaves 3 green shallots, cut into 5cm lengths 1 Lebanese cucumber, halved crossways, cut into matchsticks 125g snow peas, thinly sliced 2 cooked chicken breast fillets, shredded (see Note) 2 long fresh red chillies, sliced ⅔ cup fresh coriander leaves

1 Sift flour into a large bowl. Whisk milk and egg whites in a jug until combined.

Add milk mixture and chives to flour.

Whisk until well combined.

2 Lightly spray a medium non-stick frying pan with oil. Heat over medium heat. Pour 2½ tablespoons of batter into pan. Swirl to cover base. Cook for 2-3 minutes or until light golden. Turn and cook for 1 minute. Transfer to a plate. Cover to keep warm. Repeat with remaining batter to make 8 crepes.

3 Combine hoisin sauce and vinegar in a bowl. Top crepes with spinach, shallot, cucumber, snow peas, chicken, chilli sauce mixture and coriander. Roll up to enclose filling. Repeat with remaining crepes, spinach, shallot, cucumber, snow pea, chicken, sauce mixture and coriander. NOTE Use reserved chicken from Hainanese chicken rice (p52).

ROASTED SWEET POTATO & WHITE BEAN BURGERS SmartPoints VALUE PER SERVE 12 | SERVES 4 | PREP 20 mins COOKING TIME 50 mins

O 600g sweet potato (kumara),

O

O

O O

O

O O O

coarsely chopped 1 tbs olive oil 400g can cannellini beans, rinsed, drained 2 tsp za’atar spice mix 1 egg 1 cup (70g) breadcrumbs, made from day-old wholegrain bread 2 green shallots, thinly sliced ⅓ cup (80g) no-fat Greek-style yoghurt 2 tsp tahini 1 tbs lemon juice 2 x 50g wholemeal bread rolls, split, toasted 60g mixed baby lettuce leaves 1 large tomato, thinly sliced 1 Lebanese cucumber, peeled into ribbons Hot chilli sauce, to taste

1 Preheat oven to 180°C. Line a baking tray with baking paper. Place sweet

O Filling & Healthy foods are marked with a green circle. These foods help fill you up and keep you healthy.

potato on tray and drizzle with half the oil. Bake for 40 minutes or until tender.

Increase oven to 210°C. Transfer to a bowl and coarsely mash.

2 Add beans and mash until combined.

Add spice mix, egg, breadcrumbs and shallot and stir to combine. Season with salt and pepper. Shape mixture into four 2cm-thick patties.

3 Heat remaining oil in a large frying pan over medium heat. Cook patties for 3-4 minutes each side or until golden. Transfer to a baking tray and bake for 5 minutes or until cooked through.

4 Meanwhile, combine yoghurt, tahini and lemon juice in a small bowl.

Top roll halves with lettuce, tomato, cucumber, patties, yoghurt sauce and a drizzle of chilli sauce.

T IP You can replace cannellini beans with chickpeas or kidney beans. The SmartPoints value remains the same.

THIS RECIPE IS Vegetarian. # weightwatchers.com/au

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Weeknight MEALS

FREE UP YOUR TIME BY PLANNING AHEAD WITH THESE FILLING SPRING MEALS FOR MONDAY TO FRIDAY.

WHITE BEAN, CORN & HERB FRITTERS WITH CAPSICUM SALSA SmartPoints VALUE PER SERVE 9 SERVES 4 | PREP 10 mins COOKING TIME 20 mins

O 400g can cannellini beans, rinsed, drained

O 3 eggs ⅓ cup (50g) wholemeal self-raising flour

O 1½ cups (240g) frozen sweetcorn kernels

O 350g sweet potato (kumara), grated

O 3 green shallots, thinly sliced O 2 tbs chopped fresh mint 1 tbs olive oil

O 1 red capsicum, finely chopped O 1 tomato, finely chopped O 1 tbs chopped fresh mint, extra

COST

$1.91

ǂ˂˂NJŀDZ Ǎǭˇʸǒ Cannellini beans are a good source of protein, which helps keep you fuller for longer. These fritters are delicious as a cold lunch, too.

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MONDAY

PER SERVE

1 Place cannellini beans in a large bowl and mash, keeping some texture. Add eggs and flour and stir until combined.

Stir through sweetcorn, sweet potato, shallot and mint. Season.

2 Heat half the oil in a large non-stick frying pan on medium-high. Add four ¼-cup quantities of bean mixture to the pan to make 4 fritters. Cook for 2-3 minutes each side or until golden and cooked through. Transfer to a plate and cover to keep warm. Cook the remaining fritter mixture, in batches with remaining oil, to make 16 fritters.

3 Meanwhile, combine capsicum, tomato and extra mint in a medium bowl.

Serve fritters with the capsicum salsa.

SERVE WI TH 0 SmartPoints value mixed salad leaves and add a medium finely chopped avocado to the salsa for an extra 2 SmartPoints value per serve.

THIS RECIPE IS Filling & Healthy; Lactose Free and has 3 serves of vegies per serve.

DINNERS

COST

$4.93

GRILLED FISH WITH HERBED SOBA NOODLES & ASIAN GREENS

PER SERVE

TUESDAY

SmartPoints VALUE PER SERVE 8 | SERVES 4 | PREP 20 mins COOKING TIME 10 mins

O ¾ cup fresh coriander leaves O ¾ cup fresh flat-leaf parsley leaves

O 1½ tsp finely grated

O

O O O

fresh ginger 1 tbs mirin 1 tbs olive oil 4 x 150g firm white fish fillets (such as basa) 180g dried soba noodles 300g broccoli, cut into florets 150g snow peas 2 bunches baby bok choy, cut into 5cm lengths

ǂ˂˂NJŀDZ Ǎǭˇʸǒ Low in fat, high in protein and with minerals like iodine and selenium, white fish is great for brain function.

Recipes Chrissy Freer Photography Vanessa Levis Styling Kristine Duran-Thiessen Food preparation Bronwen Clarke Warden

1 Using a small food processor, process coriander, parsley, ginger, mirin and oil until smooth. Add 1 tablespoon hot water and process again to a pesto-like consistency.

Season with salt and pepper.

2 Heat a large non-stick frying pan over medium-high heat and lightly spray with oil. Cook fish for 3 minutes each side or until just cooked through.

3 Meanwhile, cook noodles in a large saucepan of boiling salted water following packet instructions or until just tender. Drain. Return noodles to pan. Add three-quarters of the herb pesto and toss to coat.

4 Steam broccoli and snow peas over a saucepan of boiling water for 2-3 minutes or until just tender.

Add bok choy for the last minute of cooking. Drain.

5 Divide noodles among serving dishes and top with a piece of fish and steamed vegetables. Top with remaining pesto.

THIS RECIPE IS Lactose Free and has 3 serves of vegies per serve. >

O Filling & Healthy foods are marked with a green circle. These foods help fill you up and keep you healthy.

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BUCKWHEAT $4.98 & BROCCOLI PER SERVE TABOULI WITH GRILLED SUMAC LAMB

WEDNESDAY

COST

SmartPoints VALUE PER SERVE 7 SERVES 4 | PREP 15mins COOKING TIME 10 mins

O ¾ cup (150g) buckwheat O 4 x 125g lean lamb leg steaks, fat trimmed

O 1 tsp sumac O 300g broccoli, cut into florets O 1 tbs lemon juice 2 tsp olive oil

O 2 tomatoes, finely chopped O 2 celery sticks, finely chopped O 80g baby spinach leaves, coarsely chopped

O ¼ cup chopped fresh mint 1 Cook buckwheat in a large saucepan of boiling salted water for 10 minutes or until just tender. Drain. Refresh under cold water and drain.

2 Meanwhile, sprinkle lamb with sumac.

Lightly spray a chargrill with oil and heat on medium-high. Chargrill lamb for 2 minutes each side or until cooked to your liking. Transfer to a plate, cover with foil and rest for 3 minutes before thickly slicing.

3 Steam broccoli over a saucepan of boiling water for 3 minutes or until just tender. Drain. Refresh under cold water and drain. Roughly chop.

4 Whisk lemon juice and olive oil in a large bowl until combined. Add the buckwheat, broccoli, tomato, celery, spinach and mint. Season with salt and pepper and gently toss to combine.

Top buckwheat tabouli with lamb.

THIS RECIPE IS Filling & Healthy; Gluten Free; Lactose Free; Mediterranean and has 3 serves of vegies per serve.

ǂ˂˂NJŀDZ Ǎǭˇʸǒ Using buckwheat is a great option for people with gluten intolerance.

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O Filling & Healthy foods are marked with a green circle. These foods help fill you up and keep you healthy.

DINNERS

GRILLED CHICKEN WITH OLIVE DRESSING & WARM POTATO SALAD SmartPoints VALUE PER SERVE 6 | SERVES 4 | PREP 10 mins

COST

$3.53

THURSDAY

PER SERVE

COOKING TIME 15 mins

O 500g baby new (chat) O O O

O O O O

potatoes, halved 2 bunches asparagus, cut into thirds 200g green beans, halved 2 x 250g lean chicken breast fillets, halved horizontally ⅓ cup (55g) pitted black Kalamata olives, chopped 2 tbs chopped fresh flat-leaf parsley 2 tsp finely grated lemon rind 1 tbs lemon juice 1 tbs extra-virgin olive oil ½ small red onion, thinly sliced

1 Steam potato over a saucepan of boiling water for 12 minutes or until tender. Add asparagus and beans for the last 2 minutes of cooking. Drain.

2 Meanwhile, preheat a barbecue or chargrill on medium-high. Lightly spray chicken with oil and cook for 3-4 minutes each side or until cooked through.

3 Combine olive, parsley, lemon rind and juice and olive oil in a small bowl.

4 Combine potato, asparagus, beans, onion and half the olive mixture in a large bowl. Season

with salt and pepper. Serve chicken with the potato salad, drizzled with remaining olive dressing.

THIS RECIPE IS Gluten Free; Lactose Free; Mediterranean and has 3 serves of vegies per serve. >

ǂ˂˂NJŀDZ Ǎǭˇʸǒ Cutting the chicken through the middle to give 4 thin fillets makes it quicker to cook, and keeps it moist.

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DINNERS

FRIDAY NIGHT

PORTUGUESE CHICKEN WITH OVEN-BAKED FRIES SmartPoints VALUE PER SERVE 5 | SERVES 4 PREP 10 mins | COOKING TIME 20 mins

O 600g potatoes, peeled ¼ cup (45g) semolina O ½ tsp dried red chilli flakes O 1½ tsp finely grated lemon rind O 1 tsp dried oregano O 1 tsp paprika O 500g lean chicken tenderloins O 2 baby cos lettuces, leaves torn O 3 roma tomatoes, chopped O 1 Lebanese cucumber, chopped O 1 tbs lemon juice 1 Preheat oven to 220°C. Line a baking tray with baking paper.

Place potatoes on a plate lined with paper towel. Microwave on High (100%) for 4 minutes or until just tender. Cut into 1cm-thick chips and lightly spray with oil.

2 Place semolina on a large plate.

Toss chips in semolina to lightly coat and shake off excess. Place chips on prepared tray and lightly spray with oil. Bake for 15-20 minutes or until golden and crisp.

3 Meanwhile, combine chilli flakes, lemon rind, oregano and paprika in a small bowl. Sprinkle chilli mixture evenly over chicken. Lightly spray a chargrill with oil and heat on medium-high. Chargrill chicken for 3-4 minutes each side or until cooked through.

4 Meanwhile, combine cos, tomato and cucumber in a large bowl. Drizzle with 1 tablespoon lemon juice. Serve chicken and chips with the salad.

THIS RECIPE IS Gluten Free; Lactose Free; Mediterranean and has 3 serves of vegies per serve. #

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COST

$3.71 PER SERVE

ǂ˂˂NJŀDZƾ Ǎǭˇʸǒ

drink match

Microwaving the potatoes first cuts down the time they need in the oven. You can replace the semolina with ¼ cup fine polenta.

The SmartPoints value remains the same.

An Aussie riesling or a fresh light lager? It’s Friday and the choice is yours!

O Filling & Healthy foods are marked with a green circle. These foods help fill you up and keep you healthy.

YES! IT’S BACK F

all head over heels with the updated edition of this popular Weight Watchers cookbook. Inside are 70 delicious recipes – now with new SmartPoints! It’s true comfort food at its best, from hearty soups and slow-cooked casseroles to easy yet impressive dinner-party dishes and divine desserts. You’re sure to love these healthy and mouth-watering meals.

ON SALE NOW

UR RT FOOD THAT YO HEALTHIER COMFO

VE TOO! WAISTLINE WILL LO

RRP AU$15.95/NZ$17.50 FROM SUPERMARKETS OR MAGSHOP.COM.AU

A DV E RT I S I N G F E AT U R E

Taste the difference With NEW delicious range: Light; Class met, Weight Watchers Froz f ct combination o at will

TASTY NEW RANGE

Short on time? This NEW range of wholesome SmartPoints® friendly Weight Watchers meals are snap frozen to lock in the flavour so they’re delicious just when you need them.

Created by culinary experts and approved by nutritionists,

choose from three menus: Light; Classic; and Gourmet. A perfect combination of wholesome and nutritious ingredients, flavour and balance – so you have the freedom to simply live well.

Try the NEW range today and make it easy to stay healthy.

Find our new-look meal range now at your local Coles, Woolworths or Independent Grocery supermarket, or check out wowfrozenmeals.com.au

Created Snap frozen Zesty lemon & cumin dre Approved by nutritionists

SERVING SUGGESTION Serve with 0 SmartPoints value mixed leaves, drizzled with balsamic vinegar.

FITNESS FUEL

OUT After exercising, refuel with one of these balanced meals that boosts recovery so you’re ready for your next session! weightwatchers.com/au

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A BO OO OS ST T D DE EP P LL E ET TE ED D B EN NE ER RG GY Y..

E CREAMY CHILLI TUNA PENNE SmartPoints VALUE PER SERVE 10 SERVES 4 | PREP 15 mins COOKING TIME 25 mins

1 tsp olive oil

O 1 large red capsicum, O O O O O

O O O O O

finely chopped 1 large carrot, finely chopped 1 brown onion, finely chopped 2 garlic cloves, finely chopped 1 long fresh red chilli, deseeded, cut into thin strips 3 tomatoes, chopped 375ml can light & creamy evaporated milk 100g baby spinach leaves 425g can tuna chunks in brine, drained 2 tbs lemon juice 200g dried wholemeal penne 1 lemon, cut into wedges

1 Heat oil in a large saucepan over medium-high heat. Cook capsicum, carrot, onion, garlic and chilli, stirring often, for 6 minutes or until soft. Add tomato. Cook, stirring occasionally, for 5 minutes. Add evaporated milk. Reduce heat to low and simmer for 10 minutes.

2 Add spinach. Cook, stirring, for 1 minute or until wilted. Stir in tuna and lemon juice. Season.

3 Meanwhile, cook pasta following packet directions. Drain.

4 Add pasta to tuna mixture. Toss to combine. Divide among serving dishes. Serve with lemon wedges.

THIS RECIPE IS Mediterranean.

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Recipes Chrissy Freer Photography Vanessa Levis Styling Kristine Duran-Thiessen Food preparation Bronwen Clarke Warden

FITNESS FUEL

SHEPHERD’S PIES S S SmartPoints VALUE PER SERVE 8 | MAKES 6 | PREP 20 mins C OOKING TIME 1 hr 10 mins

1 tbs olive oil 1kg lean turkey mince 1 brown onion, finely chopped 2 garlic cloves, finely chopped 2 carrots, finely chopped 1 celery stick, finely chopped 1 red capsicum, finely chopped 1 large zucchini, finely chopped 400g can diced tomatoes 2 cups (500ml) salt-reduced beef stock 2 tbs Worcestershire sauce 1 tbs tomato sauce O 1kg sweet potato (kumara), peeled, cut into 2cm pieces O 800g pumpkin, peeled, coarsely chopped 1 tbs cornflour

O O O O O O O O

1 Heat half the oil in a large deep frying pan on medium-high heat. Cook turkey mince, stirring with a wooden spoon to break up

lumps, for 8 minutes or until browned. Transfer to a bowl.

2 Heat remaining oil in same pan.

Cook onion, garlic, carrot, celery and capsicum, stirring often, for 5 minutes or until soft. Add zucchini, tomato, stock and Worcestershire and tomato sauces. Return mince to pan and stir to combine. Bring to the boil. Reduce heat to medium.

Simmer for 15 minutes or until slightly thickened but still saucy.

3 Meanwhile, cook sweet potato and pumpkin in a large saucepan of boiling water for 12 minutes or until tender. Drain. Return to pan and mash.

4 Preheat oven to 220°C. Combine cornflour with 2 tablespoons water in a small bowl. Stir into simmering mince mixture. Simmer for 1-2 minutes or until sauce thickens.

Season. Divide among six 2-cup

(500ml) capacity ovenproof ramekins. Top with the mash and rough up with a fork. Bake for 40 minutes or until top is slightly golden. SERVE WITH 0 SmartPoints value mixed salad leaves or steamed greens.

THIS RECIPE IS Lactose Free. >

AHEAD R E H E AT DONE

O Filling & Healthy foods are marked with a green circle. These foods help fill you up and keep you healthy.

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FITNESS FUEL

CHICKEN PROTEIN M U S C LE S RE PAI R

CHICKEN & BLACK BEAN SALAD SmartPoints VALUE PER SERVE 7 SERVES 4 | PREP 25 min COOKING TIME 20 mins

O 500g lean skinless chicken breast fillets

O 2 x 200g sweetcorn cobs, husks intact

O 400g can black beans, rinsed, drained

O 2 tomatoes, chopped O 2 Lebanese cucumbers, chopped

O 1 large red capsicum, finely chopped

O 2 green shallots, thinly sliced ½ large avocado, coarsely chopped

O ½ cup chopped fresh coriander O 2 tbs lime juice 1 Bring a medium saucepan of water to the boil. Reduce heat to very low. Add chicken. Poach for 20 minutes or until cooked through. Coarsely shred.

2 Meanwhile, rinse sweetcorn, with husks intact, under cold running water. Place wet cobs on a plate. Cook in microwave on High (100%) for 8 minutes.

Set aside to cool before removing husk and silks. Cut off kernels.

3 Place chicken, corn, beans, tomato, cucumber, capsicum, shallot, avocado, coriander and lime juice in a large bowl. Season.

Toss gently to combine.

THIS RECIPE IS Filling & Healthy; Gluten Free; Lactose Free.

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LAMB & LENTIL FATTOUSH WITH ROAST PUMPKIN SmartPoints VALUE PER SERVE 8 | SERVES 4 | PREP 15 mins | COOKING TIME 50 mins

O 1kg pumpkin, peeled, cut into 2cm pieces

O 2 x 80g wholemeal pita bread

O O O O O O O O

2 tsp za’atar 1 tbs olive oil 300g lamb tenderloins, fat trimmed 400g can brown lentils, rinsed, drained 3 tomatoes, coarsely chopped 2 Lebanese cucumbers, coarsely chopped 1 green shallot, thinly sliced ¼ cup chopped fresh mint ¼ cup chopped fresh flat-leaf parsley 1 tbs lemon juice

1 Preheat oven to 200°C. Place pumpkin on a baking tray lined with baking paper. Lightly spray with oil. Bake for 40 minutes or until golden.

2 Meanwhile, place pita bread on 2 baking trays and lightly spray with oil. Sprinkle with za’atar.

Bake for 8 minutes or until light golden and crisp. Remove pita from oven and set aside to cool before breaking into shards.

3 Heat half the oil in a large non-stick frying pan on mediumhigh. Season lamb and cook for 3-4 minutes each side or until cooked to your liking. Set aside for 3 minutes to rest. Thinly slice.

4 Place pumpkin, lamb, lentils, tomato, cucumber, shallot, mint and parsley in a large bowl. Season.

Combine lemon juice with remaining oil in a small bowl. Add to salad and toss to coat. Divide among serving dishes. Top with bread shards.

THIS RECIPE IS Filling & Healthy; Lactose Free; Mediterranean. #

EARLY-MORNING EXERCISER? Try these brekkie ideas: • Rolled or steel-cut oats porridge with Greek yoghurt and fruit.

• Boiled, poached, scrambled or fried eggs on wholegrain toast.

• WW Cottage Cheese and avocado on wholegrain toast.

• Cheese, WW Bacon and tomato on wholegrain toast.

• Spinach and cheese omelette with wholegrain toast.

O Filling & Healthy foods are marked with a green circle. These foods help fill you up and keep you healthy.

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FOOD in a FLASH WH HAT’S COOKING TONIGHT? CHOOSE FR ROM VEGETARIAN, FISH OR PORK. YUM!

SALMON SUSHI BOWL SmartPoints VALUE PER SERVE 10

SERVES 4 PREP 5 mins COOKING TIME 5 mins

Microwave O 450g pkt microwave brown rice following packet instructions. Combine rice and 1½ tbs sushi seasoning in a large bowl. Divide rice among serving bowls. Top with O 2 Lebanese cucumbers, peeled into ribbons O 1 large carrot, grated O 100g baby spinach leaves and 250g sashimi-grade salmon, thinly sliced. Drizzle with 2 tsp salt-reduced soy sauce and sprinkle with 1 tsp toasted sesame seeds. THIS RECIPE IS Lactose Free.

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SmartPoints VALUE PER SERVE 3

SERVES 4 PREP 5 mins COOKING TIME 10 mins

10-MINUTE SUSHI BOWL 15-MINUTE ONE-PAN ROASTED F SH

ONE-PAN ROASTED MUSTARD GINGER FISH WITH GREENS 1 Preheat oven to 200°C. Line a large baking tray with baking paper. Place O 2 bunches broccolini

O 2 bunches asparagus and O 2 zucchini, cut into batons, on prepared tray. Season with salt and pepper and toss with 1 tbs olive oil. 2 Combine O 1 tsp finely grated fresh ginger, 1 tbs Dijon mustard and O 1 tbs fresh orange juice in a small bowl. 3 Brush ginger mixture over O 4 x 150g firm white fish fillets.

Arrange fish fillets over vegetables. Bake for 10-12 minutes or until fish is cooked through and vegetables are tender. Sprinkle with coriander leaves. SERVE WI TH Steamed brown rice. Add 4 SmartPoints value per serve for ½ cup (85g) rice. T IP Blue-eye trevalla, snapper or ling all work well in this recipe.

THIS RECIPE IS Filling & Healthy; Gluten Free; Lactose Free. >

O Filling & Healthy foods are marked with a green circle. These foods help fill you up and keep you healthy.

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SPELT SPAGHETTI WITH BROAD BEANS, ROCKET & GOAT’S CHEESE SmartPoints VALUE PER SERVE 10

SERVES 4 PREP 10 mins COOKING TIME 10 mins

1 Cook 250g spelt pasta in a large saucepan of boiling salted water following packet instructions or until just tender. Add O 500g frozen broad beans, thawed and peeled, in the last 2 minutes of cooking. Drain and return to the pan. 2 Meanwhile heat 1 tbs olive oil in a large non-stick frying pan over medium heat. Cook O 3 garlic cloves, thinly sliced, and O 2 tsp lemon zest, stirring, for 30 seconds or until fragrant. 3 Add drained pasta O 1 tbs lemon juice, 50g soft goat’s cheese, crumbled, and O 100g baby rocket leaves. Season with salt and pepper and gently toss to combine. T IP To thaw broad beans, place in a bowl, cover with hot water and set aside for 5 minutes. You can then easily remove their outer skins. THIS RECIPE IS Vegetarian.

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Recipes Chrissy Freer Photography Andy Lewis Styling Julz Beresford Food preparation Claire Dickson-Smith

SmartPoints VALUE PER SERVE 7

SERVES 4 PREP 5 mins COOKING TIME 10 mins

1 Heat 2 tsp olive oil in a large wok over high heat. Stir-fry O 500g lean pork mince, breaking up any lumps, for 2-3 minutes or until browned. Add 1 tbs red curry paste and stir-fry for 1 minute or until fragrant. Add O 300g bag Superfood Stir-Fry Mix. Stir-fry for 2 minutes or until tender. 2 Meanwhile, microwave O 250g pkt microwave Quinoa and Brown Rice following packet instructions. 3 Add rice and O 1 tbs lime juice to wok and stir-fry for 1 minute or until hot. Sprinkle with O ¼ cup fresh coriander leaves. T IP Superfood Stir-Fry Mix is a combination of kale, wombok, broccoli and cabbage. Look for it in the fruit and veg section of the supermarket. THIS RECIPE IS Gluten Free; Lactose Free. #

O Filling & Healthy foods are marked with a green circle. These foods help fill you up and keep you healthy.

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20-MINUTE SPELT SPAGHETTI 15-MINUTE PORK & QUINOA STIR-FRY

SPICY PORK & QUINOA STIR-FRY

73

Trending now...

Pickled vegetables Home-preserved vegetables are making a comeback. Eating them as part of a meal may boost the probiotic content of the other foods great for your gut. Plus, these have a nice spicy kick and look good enough to grace a gourmet deli’s shelves. Get your jars ready!

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IN THE SPOTLIGHT

ITALIAN PICKLED VEGETABLES

Tips

SmartPoints VALUE PER SERVE 2 | SERVES 4 | PREP 15 mins + overnight soaking

O 1 large carrot, sliced O 1 red capsicum, cut into

Recipe Chrissy Freer Photography Andy Lewis Styling Julz Beresford Food preparation Claire Dickson-Smith

O O O

O O O O

1cm-thick slices 1 baby bulb fennel, cut into thin wedges 2 celery sticks, sliced ¼ cauliflower, cut into small florets ⅓ cup (85g) salt 1 tsp black peppercorns 3 fresh bay leaves 3 garlic cloves, thinly sliced 1 long fresh red chilli, sliced 1½ cups (325ml) white wine vinegar ¼ cup (60ml) olive oil

the vegetables. Top with a plate and weigh down to keep vegetables submerged. Cover and place in fridge to soak overnight.

2 Drain. Refresh under cold water and drain. Pat dry with paper towel. Tightly pack vegetables in a sterilised jar with the peppercorns, bay leaves, garlic and chilli. Add the vinegar and oil.

Seal. Store in fridge for 2-3 days before using for flavours to develop. Will keep refrigerated for up to 6 months.

THIS RECIPE IS Filling & Healthy; Gluten Free; Mediterranean; Lactose Free. #

: Pickled vegetables originally

came about as a method of preservation. Vegies in abundance or excess could be pickled and eaten later when no longer in season. :

: The process of preparing

home-made pickled vegies involves fermentation, caused by the salt and vinegar.

Fermentation can produce good bacteria (probiotics) which are associated with health benefits such as improved digestive function.

1 Layer carrot, capsicum, fennel, celery and cauliflower in a large glass or ceramic bowl, sprinkling with the salt between layers.

Add enough cold water to cover :

O Filling & Healthy foods are marked with a green circle. These foods help fill you up and keep you healthy.

As pickled vegies are high in sodium it’s important to rinse them thoroughly after soaking in the brine solution.

Serve pickles as part of an antipasto platter (such as cured meats, cheeses and olives); as part of a ploughman’s lunch, or slice and add to salads. Delish!

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A DV E RT I S I N G F E AT U R E

Spring seafood with the Philips Airfryer Here’s an easy way to lighten up meals: the Philips Airfryer. It’s genius at reducing the SmartPoints value of almost any recipe. Try these.

W

ith spring upon us, the Weight Watchers test kitchen has been busy testing these delicious recipes for SmartPoints value savings. Adding the Philips Airfryer to your kitchen means you can get even more value out of your SmartPoints allowance with recipes you love, or would like to try, by reducing the fat used.

Why is the Airfryer so good?

Thanks to the Philips Rapid Air Technology, you can fry, grill, roast and bake with less or no oil – and there are no greasy smells or mess.

A version just for you Airfryers come in manual, Turbostar manual and familysize, so there’s one to suit your needs. Plus the recipes are officially approved by Weight Watchers. Win, win!

11

SmartPoints

GARLIC PRAWNS WITH CRISPY POTATO, TOMATO & ROCKET SALAD SmartPoints VALUE PER SERVE 6

DOWN TO

SERVES 4 | PREP 10 mins | COOKING TIME 25 mins

O 600g peeled green king prawns, tails intact (see COOK’S NOTES)

6

SmartPoints

COMPARISON Traditional method With an additional ¼ cup olive oil, this recipe would have 11 SmartPoints value per serve.

Airfryer method 2¼ tbs extra-virgin olive oil to achieve the same result TOTAL SMARTPOINTS VALUE SAVED: 5

O 4 garlic cloves, crushed O Pinch dried chilli flakes O O O O O O

2¼tbs extra-virgin olive oil 1 tsp lemon rind 1½ tbs lemon juice 500g potatoes, cut into 3cm pieces 2½tbs finely chopped fresh oregano 60g baby rocket leaves 250g cherry tomatoes, halved

1 Preheat Airfryer to 200°C. Place prawns, garlic, chilli flakes, 1 tablespoon of the oil, lemon rind and 2 teaspoons lemon juice in a ceramic bowl. Season with salt and pepper and toss to coat. Set aside for 15 minutes to marinate.

2 Meanwhile, toss potato with 1 teaspoon oil and a pinch of salt in a bowl. Place in Airfryer basket and set timer for 15 minutes. Shake once halfway through cooking.

Transfer to a plate and cover with foil to keep warm.

3 Add prawns to Airfryer basket. Set timer for 9 minutes.

4 Meanwhile, combine oregano and remaining oil and lemon juice in a small bowl. Season with salt and pepper.

Gently toss rocket, tomato, prawns, potato and dressing in a large bowl to serve.

COOK’S NOTES If buying unpeeled green king prawns, you will need 900g.

T HIS RECIPE IS Filling & Healthy; Gluten Free; Lactose Free; Mediterranean.

CRISP SESAME SALMON WITH GARLIC ASIAN GREENS & PONZU SAUCE SmartPoints VALUE PER SERVE 9 SERVES 4 | PREP 15 mins COOKING TIME 10 mins

O ⅓ cup (80ml) fresh lime juice (see COOK’S NOTES)

O O

O O O O O

14

SmartPoints

DOWN TO

¼ cup (60ml) kecap manis 1 tbs dark soy sauce 1 tsp grated fresh ginger 1 egg white 4 x 120g skinless salmon fillets 2 tbs sesame seeds 1 tbs rice bran oil 4 green shallots, cut into 4cm lengths 2 garlic cloves, crushed 1 bunch bok choy, coarsely chopped 1 bunch choy sum, coarsely chopped ⅓ cup coarsely chopped fresh coriander

1 Preheat Airfryer to 200°C. Combine lime juice, 2 tablespoons of the kecap manis, the soy sauce and ginger in a small bowl.

2 Lightly whisk egg white with remaining kecap manis in a small bowl. Season with salt. Cut a piece of baking paper to fit Airfryer basket, leaving a 1cm gap around edge. Line basket with paper. Brush top of salmon fillets with egg white mixture and sprinkle with sesame seeds. Place salmon in prepared basket, allowing room between each fillet. Set timer for 7 minutes.

3 Meanwhile, heat oil in a large wok or frying pan over high heat. Stir-fry shallot for 2 minutes. Add garlic and Asian greens and stir-fry for 2 minutes or until just wilted. Stir through coriander.

4 Serve salmon with greens and ponzu sauce.

S ERVE WITH steamed brown rice. Allow 4 SmartPoints value per ½ cup (85g).

COOK’S NOTES You’ll need 2 limes to get 80ml juice.

THIS RECIPE IS Lactose Free. # COMPARISON

9

SmartPoints

Traditional method With an additional ¼ cup rice bran oil, this recipe would have 14 SmartPoints value per serve.

Airfryer method 1 tbs rice bran oil to achieve the same result.

TOTAL SMARTPOINTS VALUE SAVED: 5

O Filling & Healthy foods are marked with a green circle. These foods help fill you up and keep you healthy.

Visit www.philips.com.au/airfryer for info and recipes

FOOD FOCUS

1

COMBINE THESE

Ľ

Ľ

Asparagus & potato soup with crispy bacon

COOK THESE

2 WAYS Packed with antioxidants, this beautiful spring vegetable also adds sweetness and colour to your meals. Try these recipes.

2

ASPARAGUS & POTATO SOUP WITH CRISPY BACON SmartPoints VALUE PER SERVE 4 | SERVES 4

Asparagus ‘fries’

PREP 15 mins | COOKING TIME 25 mins

1 Heat 1 tbs oil in a large saucepan over high heat. Cook O 1 thinly sliced onion O 1 thinly sliced leek O 400g chopped potato and O 2 crushed garlic cloves, stirring, for 5 minutes or until leek softens. 2 Add O 3 bunches asparagus, halved crossways, and 1L (4 cups) salt-reduced chicken stock and bring to the boil.

Reduce heat and simmer, uncovered, for 20 minutes or until potato and asparagus are tender. Remove from heat. Set aside for 5 minutes to cool slightly. 3 Meanwhile, heat a small non-stick frying pan over medium heat. Add O 2 slices Weight Watchers Bacon and cook, turning, for 3-4 minutes or until golden and crisp. Transfer to a board. Chop bacon. 4 Blend or process soup until smooth. Season. Ladle soup among serving bowls. Top with bacon and O 2 tbs finely chopped fresh flat-leaf parsley to serve. SERVE WI TH Crusty wholegrain bread. Add 2 SmartPoints value per 35g slice. T IP Snap off thick ends from asparagus before adding to soup. THIS RECIPE IS Gluten Free (with gluten-free bread); Lactose Free.

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ASPARAGUS ‘FRIES’ SmartPoints

VALUE PER SERVE 4 | SERVES 4 | PREP 20 mins

COOKING TIME 15 mins

1 Preheat oven to 220°C. Line a baking tray with baking paper and top with a wire rack. 2 Trim ends of O 3 bunches asparagus (18 spears). Place ¼ cup (35g) plain flour on a plate. Whisk O 1 egg with 1 tbs water in a shallow dish. Combine ⅔ cup (100g) panko breadcrumbs and ⅓ cup finely grated parmesan on a plate. 3 Dip 1 asparagus spear into flour then egg and breadcrumb mixture. Place onto wire rack. Continue to coat remaining spears. 4 Lightly spray asparagus with oil. Bake for 15 minutes or until asparagus are golden and tender. SERVE WI TH light tzatziki. Allow 1 SmartPoints value per tablespoon.

T IP Buy even thickness asparagus spears so they cook evenly.

Baking time will depend on thickness of asparagus spears.

THIS RECIPE IS Lactose Free; Vegetarian. #

Recipes Liz Macri Photography Vanessa Levis Styling Kristine Duran-Thiessen Food preparation Bronwen Clarke Warden

Asparagus

COOKING SCHOOL

COOKING SCHOOL

BBQ STEAK SPRING’S HERE AND YOU HAVE LICENCE TO GRILL! WW SENIOR FOOD EDITOR LUCY KELLY SHOWS YOU HOW TO COOK THE PERFECT STEAK.

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FOR MAXIMUM FLAVOUR, SEASON STEAKS JUST BEFORE COOKING.

THE BEST BBQ STEAK SmartPoints VALUE PER SERVE 3 SERVES 6 | PREP 5 mins COOKING TIME 10 mins

O 6 x 150g lean sirloin steaks,

O O O O

fat trimmed 2 tsp olive oil 3 bunches asparagus, halved 2 zucchini, sliced 1 large yellow capsicum, cut into six 200g truss cherry tomatoes 2 tbs wholegrain mustard

SERVE WITH Jacket potato

with sour cream and chives. Add 5 SmartPoints value per one 180g potato, 1 tbs Weight Watchers Sour Cream and 1 tsp chopped chives.

THIS RECIPE IS Gluten Free; Lactose Free (without sour cream).

Add a flavour kick!

ROSEMARY & GARLIC MARINADE SmartPoints VALUE PER SERVE 1 Combine O 1 tbs chopped fresh rosemary O 2 tsp finely grated lemon rind O 1 crushed garlic clove, 1 tbs red wine vinegar and 2 tsp olive oil. Marinate steak for 30 minutes before barbecuing.

RARE

IS IT DONE? his ‘handy’ diagram indicates the pressure you feel when testing your steak with the back of BBQ tongs. Follow this and you’ll get the perfect steak!

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1-2 minutes per side. Feels very soft when tested with tongs.

MEDIUM-RARE

2 minutes each side or until moisture just appears on the surface. Feels soft when tested with tongs.

HAVE A RECIPE YOU WANT TO PERFECT? SHARE YOUR IDEAS WITH US ON FACEBOOK

Recipe Chrissy Freer Photography Vanessa Levis Styling Kristine Duran-Thiessen Food preparation Bronwen Clarke Warden

COOKING SCHOOL

STEP 1

STEP 3

Preheat a barbecue or chargrill on medium-high. Brush beef lightly with oil and season.

TIPS Brushing the meat with oil, rather than the BBQ plate or chargrill, means the steak is less likely to stick to the surface.

Transfer to a plate. Cover beef with foil and set aside for 5 minutes to rest before serving.

TIPS Giving your steak time to rest means it’ll lose less juice when you cut into it, and the meat will be more tender and juicy.

STEP 2 Cook beef for 2-3 minutes each side or until cooked to your liking.

TIPS Only turn steaks once during cooking as they can toughen when over-handled. However, if cooking well-done steak you may need to turn twice (and reduce the heat) to ensure it’s well cooked all the way through.

Best cuts?

Choose lean cuts that only require a short cooking time such as sirloin, scotch fillet, rump steak and eye fillet.

MEDIUM

3 minutes each side or until moisture pools on the surface. Feels springy when tested with tongs.

O

MEDIUM-WELL

3-4 minutes each side or until moisture pools on surface. Feels firm when tested with tongs.

Filling & Healthy foods are marked with a green circle. These foods help fill you up and keep you healthy.

WW TO

COOK

Do you have any cooking techniques you struggle with, or that you’d love to master? Email us at weightwatchers@ bauer-media.com.au with your questions for your chance to see it on these pages.

WELL DONE

5 minutes each side, may need to turn twice.

Feels very firm when tested with tongs.

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here’s nothing wrong with snacking so long as you do it right, like with these crunchy, avoursome beauties.

spring SNACKING

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NICE ’N’ NIBBLY

CHEESE & CHILLI KALE CHIPS SmartPoints VALUE PER SERVE 1 SERVES 2 | PREP 5 mins COOKING TIME 10 mins

O 1 bunch (about 175g) curly green kale 2 tbs finely grated parmesan

O ½ tsp dried chilli flakes O 2 tsp finely grated lemon rind 1 Preheat oven to 180°C. Line 2 large baking trays with baking paper.

2 Remove and discard tough stems from kale (see Cook’s Notes). Tear leaves into bite-sized pieces. Combine kale, parmesan, chilli and lemon rind in a large bowl. Spread kale mixture over prepared trays and lightly spray with oil.

3 Bake for 8-10 minutes or until crisp. Cool slightly before serving. >

ǂ˂˂NJŀDZ Ǎǭˇʸǒ Kale stems are tough and woody, so remove them before cooking. Simply fold each leaf in half and run a sharp knife down the length of the stem.

O Filling & Healthy foods are marked with a green circle. These foods help fill you up and keep you healthy.

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NICE ’N’ NIBBLY

ǂ˂˂NJŀDZƾ Ǎǭˇʸǒ Why are chickpeas so good for you? Because they provide protein and fibre but are low in fat.

That’s why they’re a perfect snack or salad filler.

SPICE-ROASTED CHICKPEAS & SEEDS SmartPoints VALUE PER SERVE 3 SERVES 4 | PREP 5 mins + 20 mins draining COOKING TIME 30 mins

O O O O

400g can chickpeas, rinsed, drained 1 tsp smoked paprika ¼ tsp dried chilli flakes ½ tsp ground cumin 1 tbs pepitas (pumpkin seed kernels)

1 Preheat oven to 200°C. Line a large baking tray with baking paper. Place chickpeas on a plate lined with paper towel. Set aside to drain for 20 minutes (see Note).

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2 Combine chickpeas, paprika, chilli and cumin in a medium bowl. Spread chickpeas over prepared tray and lightly spray with oil.

3 Bake for 20 minutes, tossing halfway through cooking. Add pepitas and stir to combine. Bake for 10 minutes or until chickpeas are golden and crisp. Cool. Serve.

NOTE It’s important to drain excess moisture from chickpeas so they’re crisp once roasted.

T IP Store mixture in an airtight container for up to 3 days.

BANANA OAT COOKIES SmartPoints VALUE PER COOKIE 2 | MAKES 24 | PREP 15 mins + 5 mins standing COOKING TIME 15 mins + cooling

O 2 ripe bananas, chopped 40g Weight Watchers Buttery Spread, melted 1 tbs maple syrup 1 tsp vanilla extract O 1⅓ cups (120g) traditional rolled oats ½ cup (50g) hazelnut meal ¼ cup (20g) shredded coconut O 1 tsp ground cinnamon 1 tsp baking powder

1 Preheat oven to 180°C. Line a large baking tray with baking paper. Process banana, spread, maple syrup and vanilla in a food processor until smooth. Combine oats,

hazelnut meal, coconut, cinnamon and baking powder in a large bowl.

2 Make a well in the centre of the oat mixture. Pour banana mixture into well and stir to combine. Set aside for 5 minutes for mixture to thicken slightly. Roll level tablespoons of mixture into balls and place on prepared tray. Flatten each ball to a 5cm round.

3 Bake biscuits for 12-15 minutes or until light golden. Cool on tray for 5 minutes before transferring to a wire rack to cool completely. Serve.

T IP Store cookies in an airtight container for up to 3 days. #

ǂ˂˂NJŀDZƾ Ǎǭˇʸǒ Even though they’re hulled, rolled oats are a wholegrain as they still have the outer bran layer (contains fibre, omega-3s and vitamins and minerals) and inner ‘germ’ (which is rich in vitamin E).

O Filling & Healthy foods are marked with a green circle. These foods help fill you up and keep you healthy.

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DESSERT

WHIPPED WONDER SAVE THE BEST ’TIL LAST WITH THIS DECADENT DESSERT THAT’S HEALTHIER THAN YOU THINK.

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SUGAR-FREE CHOCOLATE MOUSSE SmartPoints

VALUE PER SERVE 4

SERVES 4 | PREP 10 mins

O 1 large banana, sliced, frozen (see Cook’s Notes) 1 avocado ⅓ cup (35g) Dutch cocoa powder, sifted 2 tbs Equal O ¾ cup (200g) Chobani Plain Yoghurt 0.5% fat Dutch cocoa powder, extra, to dust

Recipe Chrissy Freer Photography Andy Lewis Styling Julz Beresford Food preparation Claire Dickson-Smith

1 Using a food processor, process banana, avocado, cocoa and Equal until smooth. Add yoghurt. Process again until thick and creamy.

2 Divide mixture between four ½-cup (125ml) capacity serving bowls or mugs. Dust with extra cocoa and serve immediately.

THIS RECIPE IS Gluten Free. #

RICH, LIGHT, CREAMY...

AND GOOD FOR YOU THANKS TO AVO’S HEALTHY FATS

ǂ˂˂NJŀDZƾ Ǎǭˇʸǒ Slice banana then place in a small sealable bag to freeze.

Mousse can be made ahead, covered and kept in the fridge for up to 24 hours before serving.

O Filling & Healthy foods are marked with a green circle. These foods help fill you up and keep you healthy.

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TUESDAY

M

BREAKFAST

BLOOD ORANGE PORRIDGE

ROCKMELON & STRAWBERRY MUESLI

SmartPoints value per serve 5

SmartPoints value per serve 5 Serve ¼ cup (35g) natural muesli with O ½ cup (140g) no-fat no-added-sugar vanilla yoghurt O ½ cup chopped rockmelon and O 100g chopped strawberries.

Place O ½ cup (40g) rolled oats, 1 cup (250ml) water and a pinch salt in a microwave-safe bowl. Microwave on High (100%) for 4 minutes. Stir through O 1 segmented blood orange (segment orange over the bowl to catch the juice). Serve with O 75g low-fat natural yoghurt.

LUNCH SPICY CHICKEN & CUCUMBER SANDWICH

SmartPoints value per serve 10 Spread 2 slices wholegrain bread with 40g avocado mixed with O 1 tsp finely chopped fresh long green chilli and O 1 tsp lime juice.

Season. Sandwich O 75g lean cooked shredded chicken breast O ½ sliced Lebanese cucumber O handful of baby spinach leaves and O 1 tbs fresh coriander sprigs between bread.

DINNER WHITE BEAN, CORN & HERB FRITTERS

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BEETROOT & BURGHUL SALAD

SmartPoints value per serve 9 Combine O 1 cup cooked burghul with O 1 coarsely grated raw beetroot O 1 coarsely grated carrot O ¼ cup finely chopped fresh herbs (such as flat-leaf parsley, mint and coriander) O 1 finely chopped green shallot O 2 tsp lemon juice and 1 tsp extra-virgin olive oil. Sprinkle with 30g crumbled reduced-fat feta.

DINNER GRILLED FISH WITH HERBED SOBA NOODLES & ASIAN GREENS (See p59)

SmartPoints value per serve 8

WITH CAPSICUM SALSA (See p58)

SNACKS

SmartPoints value per serve 9

SmartPoints value per serve 0

SNACKS

O Sliced apple sprinkled with ground mixed spice.

SmartPoints value per serve 0

SmartPoints value per serve 1

O Steamed asparagus.

O Steamed broccoli with 1 tbs hummus.

SmartPoints value per serve 2 O 1 hard-boiled egg sprinkled with celery salt.

SmartPoints value per serve 1

O Chopped papaya drizzled with O ¼ cup (70g) no-fat natural Greek-style yoghurt.

SmartPoints value per serve 2 1 (45g) skinless roasted chicken drumstick and O vegie sticks.

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LUNCH

Recipes Lucy Nunes Photography Vanessa Levis Styling Kristine Duran-Thiessen Food preparation Bronwen Clarke Warden

r

ORGANISE YOUR WEEK BY MIXING AND MATCHING THESE MEAL AND SNACK IDEAS SO YOU CAN EASILY TRACK YOUR DAYS.

MENU plan

BREAKFAST

MENU PLANNER

FRIDAY

THURSDAY

WEDNESDAY BREAKFAST

BREAKFAST

BREAKFAST

SPINACH & CHEESE OMELETTE

PAPAYA & APPLE WEET-BIX

SUMAC POACHED EGGS

SmartPoints value per serve 6

SmartPoints value per serve 7

& ASPARAGUS ON TOAST

Whisk O 2 eggs and 1 tbs water in a jug. Heat 1 tsp olive oil in a small frying pan over high heat. Cook eggs until almost set, top with a O handful of baby spinach leaves and 20g grated light tasty cheese. Season.

Serve O 3 (15g) Weet-Bix biscuits with O 1 cup (250ml) skim milk O ½ chopped apple and O ½ cup chopped papaya.

SmartPoints value per serve 4 Top 1 slice toasted wholegrain bread with O 1 poached egg. Sprinkle with a O pinch of sumac and serve with O steamed asparagus.

LUNCH ROAST BEEF & BROAD BEAN SALAD

SmartPoints value per serve 8 Combine O 1½ cups (225g) cooked broad beans O 30g mixed salad leaves, 100g torn lean rare roast beef and O 100g cooked green beans in a large bowl. Whisk O 2 tsp each lemon juice and extra-virgin olive oil and 1 tsp Dijon mustard in a small bowl. Season. Drizzle dressing over salad and toss to coat.

DINNER BUCKWHEAT & BROCCOLI TABOULI WITH GRILLED SUMAC LAMB

LUNCH TUNA & ASPARAGUS PASTA SALAD

LUNCH

SmartPoints value per serve 7

ORANGE & BROWN RICE

Combine O 1 cup cooked wholemeal pasta with O 1 bunch chopped steamed asparagus O 95g drained, flaked canned tuna in springwater O 30g baby rocket O ¼ thinly sliced red onion, 1 tsp extra-virgin olive oil, 2 tsp white wine vinegar and O 2 tsp chopped fresh tarragon.

CRUNCHY SALAD

DINNER GRILLED CHICKEN WITH LEMON OLIVE DRESSING & WARM POTATO SALAD (See p61)

SmartPoints value per serve 6

SmartPoints value per serve 11 Segment O 1 orange over a bowl to reserve the juice. Combine O ½ cup (85g) cooked brown rice O 2 sliced radishes O ½ finely chopped Lebanese cucumber O 1 thinly sliced celery stick, 20g toasted slivered almonds, 1 tbs currants, the orange segments, 1 tbs reserved orange juice and 1 tsp extra-virgin olive oil. Season and toss to coat.

DINNER

(See p60)

SNACKS

SmartPoints value per serve 7

SmartPoints value per serve 0

OVEN-BAKED FRIES (See p62)

O 2 mandarins.

SmartPoints value per serve 5

SNACKS

SmartPoints value per serve 1

PORTUGUESE CHICKEN WITH

SmartPoints value per serve 0

1 cup air-popped popcorn.

SNACKS

O Chopped pineapple

SmartPoints value per serve 2

SmartPoints value per serve 0

SmartPoints value per serve 3

O 1 banana and 10 almonds.

O ½ grapefruit.

O Celery sticks spread with

SmartPoints value per serve 1

2 tsp natural peanut butter.

SmartPoints value per serve 2 O ½ (60g) steamed corn cob and O handful steamed green beans.

O Sliced rockmelon and

O Filling & Healthy foods are marked with a green circle. These foods help fill you up and keep you healthy.

2 slices prosciutto.

SmartPoints value per serve 2 2 x 6g Corn Thins crackers topped with 2 slices (42g) 97% fat-free deli ham and O sliced tomato. #

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A fitness tracker can be a big motivator when it comes to upping your exercise levels.

We took these for a test run.

fit & strong

DEVICE LOW-DOWN GARMIN VIVOACTIVE HR $399, www.garmin.com.au I attended the launch of this new device where I was given one to try while working out. It was cool to watch my heart rate rise and fall during the workout.

This tracker looks like a funky sports watch and has a large, easy-to-navigate touch screen that you can personalise when you download the Connect IQ app.

I love it! – Sara, Content Coordinator

FITBIT ALTA

IFIT CLASSIC $299, Rebel Sport How cool does this iFit Classic look?

(It comes in black, too.) It’s more than just a pretty face, though – it knows when you’re walking, running or sleeping and can even send a little alert to wake you in the morning.

Download the app and sync it with your Classic so you can monitor your steps, measure the distance you walk and keep track of your energy intake.

– Jacqui, Editor

$199, www.fitbit.com/au I used to have a Fitbit Charge HR, but prefer the Alta because of its sleeker design. Also, it comes with an interchangeable wrist band so you can match it to your outfit. Like most devices, the Alta allows you to track your workout, count your steps and hit exercise goals, plus it nudges you to do more when you’ve been still for too long. I loved tapping into the Fitbit community and linking up with my son who was using my Charge HR. – Jillian, Features Editor

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FIT AT EVERY STAGE

No more excuses!

It’s time to make fitness happen no matter where you are in life.

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There’s no doubting the countless health benefits that come with physical activity – but finding time to squeeze it in can be challenging; there’s always a reason to put it of. But no matter your stage of life, making time for fitness should be right up there at the top of your to-do list.

Need some help?

Here’s how to make it happen.

Stay-at-home mums UPSIDE No demands from a boss; plenty of outdoor time; fun and love (it has to be said!).

DOWNSIDE Sleepless nights; endless snacking; low energy; no alone time.

The demands of caring for a new baby or running after a toddler can mean many parents simply run out of time and energy to take care of themselves.

Preparing a healthy meal can be hard when you’re constantly feeding the troops and providing endless snacks. In fact, one study published in Paediatrics found mums with young children consumed an average of 1540 more kilojoules a day and had higher BMIs than women without children.

Further research shows people who sleep for five or less hours a night are more likely to snack after dinner and gain more weight than people who punch out a full eight hours.

WHAT TO DO While there’s a limit to what you can do to make your baby sleep through every night, moving more during the day can help burn more calories and, importantly, provide a much-needed energy boost.

WW Exercise Scientist and Fitness Editor Martha Lourey-Bird says strength and stamina are must-haves for busy parents. “If you’re lifting and

carrying children, twisting in and out of the car, you need strength for your body and cardio fitness as well,” she says. “Pushing a pram is great exercise because as your child gets heavier you get fitter and it becomes more and more challenging.” Using public exercise equipment at the park or tins of food at home is everything you need for a gym-free strength workout.

The best bit is that stay-at-home mums have the freedom to exercise in between naps. “You haven’t got a boss to answer to if you’re not working, so you can decide to take your kids to the playground because it’s where you can do step-ups and push-ups,” says Lourey-Bird.

ACTION PLAN Your workout doesn’t need to be done in one continuous stretch. Write a list of exercises and stick it somewhere you’ll see it. As you find a few spare minutes do 10 of each exercise. A few sit-ups here and squats there – by the end of the day you’ll have done a whole body workout! Check out our upper body workout (p102 ) for a few ideas on how to get started.

Or, go to weightwatchers.com/au or weightwatchers.com/nz to download our mum and bub workout that you can do at home or at the park. > weightwatchers.com/au

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Part-time working mums UPSIDE Flexibility; best of both worlds.

DOWNSIDE Constant juggle; feeling pulled in different directions; lack of consistent daily routine.

For the 36 per cent of Aussie mums and 55 per cent of New Zealand mums who juggle part-time work with caring for little ones, organisation is key to maintaining an exercise routine – and your sanity. “You need to think ahead to make time for exercise because it’s not going to happen between work and school unless you plan for it,” says Lourey-Bird.

WHAT TO DO When you’re craving alone time away from the office and the kids, going for a walk is one of the most underrated forms of exercise you can do – and it will give you space and perspective.

“Because of the rising popularity of highintensity interval training (HIIT) people think that if you walk at a slow pace it’s not doing anything for you,” says exercise physiologist Dr Bill Sukala. “But there are tonnes of benefits of getting out and having a walk around the neighbourhood.” Being in ‘green space’ is one of them. Fresh air does wonders for our health.

Dr Sukala says making an appointment in your diary or phone for exercise will help that spin class become non-negotiable. “Scheduling exercise is important so it’s not just a vague thing that’s easy to forget when you get distracted,” he says. “It’s a visual cue to take the time to get out and exercise.”

ACTION PLAN Get your calendar out and find three times this week when you can fit in a 30-minute walk. It might be 6am one day or after you drop the kids at school another day. Don’t underestimate your lunch break – a 30-minute walk can be just what you need on those days when you’re in the office.

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Shift workers UPSIDE Working shifts means some daylight hours to yourself; constantly changing hours means no chance of getting stuck in a dull routine.

DOWNSIDE Disrupted sleep; long days; difficult to plan ahead.

Shift workers who start work at night when the body is biologically prepared to sleep are prone to weight gain even when there’s no change in the amount of food they eat. We know – unfair. A recent study in the Proceedings of the National Academy of Sciences suggests this is because the body burns less energy during a 24-hour period punctuated by odd working hours than it does when we work during normal business hours. This is because our natural tendency to wake when it’s light and sleep when it’s dark is disrupted.

WHAT TO DO Dr Sukala says developing your own routine of sleep, work, meals and exercise can help ease the effects of shift work.

And thanks to 24-hour gyms, there’s no reason why you can’t work out in the middle of the night – especially when there’s no wait for the treadmill at 3am. Win! It’s about taking the time to listen to your own body cues, not what everyone else around you is doing.

“If that’s when you’re awake and your body is used to it, there’s no reason you can’t exercise at odd hours,” says Dr Sukala.

If your favourite gym class starts when you’re getting ready for bed at midday, Lourey-Bird suggests looking for a personal trainer as it can be a flexible option. Added bonus: you may be able to negotiate cheaper daytime rates when most people are at work.

ACTION PLAN Rethink your routine and ask yourself questions. Are you most alert before or after work? Are you going to bed early enough in the evening to wake up 30 minutes earlier and squeeze in a workout before you go, even if it’s 3am?

FIT AT EVERY STAGE

Full-time workers UPSIDE You know your hours; you’ve got a job!

DOWNSIDE You know your hours; you’ve got a job.

Having a full-time job can be very time consuming. “It’s a good idea to try and factor in exercise during your commute – whether it’s walking part of the way to work or going to the gym en route, it’s about setting a routine that’s solid because your work routine is solid and you need to fit in with that,” says Lourey-Bird.

WHAT TO DO Even if you manage to fit in one hour of exercise each day it doesn’t mean you can sit or lie down for the other 23 hours. Increasingly, studies have linked too much time sitting and weight gain, type 2 diabetes and heart disease. New British guidelines recommend office workers spend at least two hours of the working day on their feet.

“When you work in an office it’s important to do exercise at a designated time but it’s also important to make sure you’re using energy at all times of the day,” says Dr Sukala. “That can involve frequent breaks or doing walk-and-talk meetings.”

Your fitness needs change with your life stage as well as with age, says WW Exercise Scientist and Fitness Editor Martha Lourey-Bird.

This is the decade when you can be as extreme as you like. Try indoor rock climbing or stand-up paddleboarding. For the everyday, high-intensity cardio is a great option.

We’re often time-poor in our 30s thanks to a career that’s taking off and/or the arrival of children. This can mean exercise falls off your to-do list. Interval training will help you get the most out of the time you have.

Include more resistance training in to your workout to help maintain muscle mass, bone density and slow the decrease in your metabolism.

Aim for two strengthtraining workouts a week (see p100).

As you age your risk of heart disease – the single biggest killer of Australian and New Zealand women – increases.

Regular physical activity, especially the kind that gets your heart rate up, such as walking or tennis, will help decrease your risk.

Be physically active every day by walking as much as possible, using the stairs and continuing to do household jobs like washing the car and vacuuming the house.

The more you do, the better you’ll feel.

Words Angela Tufvesson Photography Getty Images

ACTION PLAN This week add more walking to your daily commute – you might get off the bus earlier or walk all the way if you can manage it. Plus, actively try to move more during the day – stand up when you take a phone call or conduct standing or walk-and-talk meetings with your colleagues. #

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Just one less manicure each month* could give you $44,476 extra to play with in the future.

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*Calculation made using superguru.com.au calculator and based on a 25-year-old person putting an additional $30 each month into their super account, assuming 5%pa growth over 40 years. The figures provided by the calculator are based on a series of assumptions and are general illustrations only. They do not take your personal circumstances into account and are not intended to be a substitute for professional advice.

We make no warranties as to their accuracy and shall not be responsible for any action taken on the basis of the calculator. While such material is published with necessary permission, no supporter entity (or their related bodies) accepts responsibility for the accuracy or completeness of, or endorses any such material. Except where contrary to law, we intend by this notice to exclude liability for this material.

FITNESS FUN

All that

jazz u o weightwatchers.com/au

97

Embrace change

Mags' tory After my husband and I moved to Australia from the UK in 2007, I felt quite isolated and missed my children back home. I spiralled down into depression and fell into a habit of comfort eating. Eventually, I was put on antidepressants and medication for my blood pressure, which was sky-high. My GP told me I was becoming insulin resistant and needed medication for that, too.

I realised I was a ticking time bomb – I needed to do something.

You’ve lost more than 50kg! Was that an intimidating goal?

I focused on little steps rather than the overall goal. If I’d focused on 50kg I’d have thought, ‘I can never do that!’ It’s better to set yourself small, achievable goals. We have three hills on our street and for ages I couldn’t walk them all. I was so puffed. So I paced myself, tackling one hill at a time until I worked up to all three.

Mags and Julia reveal how they broke out of their comfort zones.

FOCUS ON FUN

1 MAGS & JULIA

Tell us about your new found love of fitness.

I didn’t really enjoy exercise before because it felt uncomfortable, but as the weight started to come off, I realised that I could do more and push myself further. These days, I love exercise! I go to Jazzercise five or six times a week – I’m addicted!

It’s fun and a good aerobic, strength and core workout. Plus, I walk the dog 6km a day, I swim in our pool and on Sundays my husband Steve and I go cycling. We’ve also bought a kayak – so we’re really active.

MAGS REDHEAD AGE 55 HEIGHT 167.5cm START WEIGHT 120.8kg WEIGHT NOW 67.4kg WEIGHT LOST

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SHAKE OFF SELF-DOUBT

2

The old Mags never would have tried cycling, kayaking or Jazzercise.

“As the weight came of, I got more confident and realised that I shouldn’t be scared of new things,” she says.

53.4kg TIME TAKEN 2 years and 3 months HOW Group Coaching in North Ryde, NSW, with Coach Margaret Stewart.

What’s life like these days?

HAVE A STRATEGY

3

Rather than cutting out treats entirely, find a smarter way to enjoy them. “I used to love snacking on chocolate, so I’d have a small bar as my Saturday-night indulgence,” says Julia. “It got to the point where I didn’t always crave chocolate anymore.”

ENLIST SUPPORT

4

I’ve gone from a tight-squeeze size 24 to comfortably fitting into a size 10. My blood results are the best they’ve been in years and I’m off all medication. I couldn’t be happier!

BEFORE 98

When the girls first started Jazzercise, they didn’t take themselves too seriously. “We stood at the back of the class and laughed, but that was half the fun,” says Julia.

As well as exercising together, Mags, Julia and several other WW members have a weekly cofee catch-up, plus a Facebook chat group.

“If anyone is struggling that week, we’ll share tips and suggestions and ofer support,” says Mags.

FITNESS FUN

NOW & THEN

Our day on a plate Mags and Julia talk us through a typical day of food, before and after their health overhaul.

MAGS BREAKFAST THEN Toast with butter NOW Natural oats with blueberries or banana LUNCH THEN Sandwiches, potato chips and diet soft drink NOW Crustless spinach and bacon quiche with salad (WW recipe)

Words Elizabeth Cleghorn Photography Joshua Morris Styling Jessica Pecoraro Hair Andrea Black Makeup Kristyan Low. Mags wears Cotton On sweatshirt, t-shirt and leggings, Nike shoes. Julia wears Nike hoodie, Emerson t-shirt, Running Bare leggings, Nike shoes. Mags and Julia wear their own jewellery. For stockists, see p129.

DINNER THEN Spaghetti bolognaise with garlic bread NOW Chilli pork and asparagus stir-fry with soba noodles SNACKS THEN Potato chips, bread, cheese and crackers NOW Fruit, sugar-free jellies, nuts, yoghurt

Tell us about Jazzercise.

JULIA BREAKFAST THEN A big bowl of cereal with full-fat milk NOW Gluten-free muesli with skim milk LUNCH THEN A white bread sandwich with meat and salad, or a pie and chips NOW Sandwich on brown bread with lean meat and salad DINNER THEN A large serving of fried chicken and gravy, with vegetables and cheese sauce NOW A small serve of lean, grilled meat, with steamed vegetables or salad

Julia's tory

BEFORE JULIA REYNOLDS AGE 60 HEIGHT 168cm START WEIGHT 89kg PERSONAL GOAL 71kg WEIGHT LOST 18kg TIME TAKEN 2 years and 4 months

SNACKS THEN Chocolate and potato chips NOW Rice crackers with low-fat cheese or onion relish

When I first joined Weight Watchers, there were a couple of older people in my meeting, including a lady in her 80s who’d lost a lot of weight.

I was inspired by her and thought, ‘If she can do it, I can do it!’ I’d joined a few years prior, but this time I was in the right headspace. I was more determined and I wanted to do it for me, not for anyone else.

HOW Group Coaching in North Ryde, NSW, with Coach Margaret Stewart.

How did you and Mags first meet?

We met at our WW meeting and just clicked. We go to meetings together, walk our dogs together and do Jazzercise classes together.

Our husbands get on well too, so we socialise together – which makes ordering healthy options at restaurants easier!

Mags came across a deal for Jazzercise classes and organised for a group of us from WW to go.

It started off as a laugh-fest, but we really got into it! It’s a little bit like Zumba, done to music with cardio, weights and floor work. I go twice a week, but Mags goes about six times – she really loves it! I also go to the gym several times a week, and I have a personal trainer.

Has exercising regularly been a big change for you?

When I first joined the gym, I was a bit hesitant. My youngest daughter worked there and encouraged me to join. In the early days I used to go in baggy tracksuit pants and a big t-shirt to hide my shape. As I started to lose weight, the classes got easier.

A few years ago, I started seeing a personal trainer – she’s tough, but good. Every now and then she’ll up the ante, but I’m fine with that.

Now I tell her if the weights are too light! I think you’ve got to challenge yourself or there’s no point. # weightwatchers.com/au

99

MYTH You’ll look too manly and muscly.

DEBUNKED Women are unlikely to bulk up from strength training because they don’t have enough testosterone to create bulgy muscles. Expect toning rather than terrifying. Bündchen not Schwarzenegger.

LIFT, BABY LIFT Cardio is important, but here’s why you should know your dumbbells from your kettlebells.

3

1

2

Blast your belly fat A Harvard study found that 20 minutes of daily weight training resulted in less tummy fat than aerobic exercise alone. The ideal combo? Mixing it up with cardio and weights.

Build better body image Adding just two sessions of strength training to your weekly workout routine can help boost your body image. This is great news because further research shows a better body image can make it easier to lose weight.

4

Lift & live longer Yup, you heard right. A study in the US found that older adults who met the guidelines for strength training (that’s twice a week in Australia), significantly reduced their mortality rate.

Words Rebecca Sloan Photography iStock

4 nobrainer reasons to start lifting

You’ll help your heart When compared to aerobic exercise, research proves that resistance training has unique heart-health benefits. Plus, lifting weights also leads to a longer-lasting drop in blood pressure, post exercise. Pass the dumbbells, please!

STRENGTH TRAINING

days!

That’s how many days a week the Department of Health recommends we do musclestrengthening exercises.

Research shows that resistance training provides the greatest ‘after-burn’ effect (energy your muscles burn post-exercise).

It’ll be like Pharrell Williams’ Happy is your personal theme song.

Just one-and-a-half months of resistance training can lower anxiety levels by as much as 60 per cent, according to US researchers.

six months

You’ll be less likely to forget someone’s name. (Phew – that’s always awkward!)

People who pumped iron for 24 weeks as part of a study conducted by the University of Sydney, enjoyed significant improvements in cognitive function.

one year

Your bones will be stronger, warding off osteoporosis.

Lift weights three times a week, and after a year you’ll not only be stronger but your bones will be denser in key ‘risk’ areas, like the neck and spine.

one day

Bonus benefits when you use weights for…

2

Your metabolism will be more fired up than a pizza oven.

six weeks

Weights lingo, decoded Barbell

Medicine ball Kettlebell

Dumbbells

Muscle maths Record this in your WW app: 20-30-minute strength-training sessions x 2-3 times per week. Done!

Not a gym member?

3 items to use as weights at home

Milk bottles filled with water Hold by your sides for walking lunges.

Cake tin filled with bags of rice Hold between your legs during squats.

Your toddler Straddle them over your back while doing a plank.

Older than 30? hat’s the magic age when we start losing lean tissue and adding fat. Lifting helps boost muscle mass and prevents lean tissue loss.

8-1

BOSU ball

reps

For increased muscular strength, complete 1-3 sets of 8-12 repetitions. weightwatchers.com/au

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!

UPPER BODY WORKOUT

1

2-2-2 BICEP CURLS

WORKS Biceps HOW TO Stand with your feet shoulder-width apart, your knees slightly bent and holding 2kg-5kg dumbbells in each hand. Start with your fists in front of your thighs.

Keeping your arms tucked by your sides, bend your elbows and slowly raise your fists to halfway. Straighten your arms to return to the start position. Complete two bottom-half curls twice. Complete two top-half curls – fists starting at shoulderheight, slowly lowering halfway.

Then complete two full curls starting in front of your thighs and finishing at shoulder height. Repeat two of each curl for one minute.

Here’s part two of our total body workout series.

This month, try WW Exercise Scientist and Fitness Editor Martha Lourey-Bird’s moves to help you tone your upper body. Hello, strong and sexy arms and back!

Do each exercise for one minute and repeat the circuit up to three times for a quick fitness session that’s between five and 15 minutes. Nice one!

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EXERCISE PLAN

2

Tip: Add variety by doing narrow, medium and wide push-ups by changing your hand positioning.

Challenge: Want a harder version?

Do the push-ups on your toes.

PUSH-UPS WORKS Chest & arms HOW TO Start on your hands and knees, with your hands under your shoulders and your elbows tucked in, knees at a 90-degree angle and your feet together.

Keep your core engaged and your chin tucked in, bend your elbows and breathe in as you lower your chest towards the floor. Hold for a second, then slowly push back up to the starting position being careful not to lock your elbows.

Repeat for one minute.

TRICEP DIPS WORKS Triceps HOW TO Sit on the floor with your knees bent, feet flat and hip-width apart. Place your hands behind you, palms flat on the floor and facing inwards towards your bottom. Slowly push through your hands to straighten your arms as you raise your glutes of the floor. Hold for a second then slowly bend your elbows as you lower yourself just of the floor. Repeat for one minute.

3

DORSAL RAISES

Photography Yianni Aspradakis Hair & Makeup Kristyan Low Martha wears her own clothes.

4

WORKS Upper back HOW TO Lie on your tummy with your legs straight out behind you, your elbows by your side, hands flat on the floor and neck straight. Relax your lower body as you lift your upper body and hands of the floor squeezing your shoulder blades together. Hold for a second.

Slowly lower your upper body back down to the floor. Repeat for one minute.

5

DOWNWARD DOG PUSH-UP WORKS Shoulders HOW TO Start in a downward-facing dog position with your feet and hands shoulderwidth apart and your hips raised so your body forms an inverted V. Keep your neck relaxed and in line with your body. Slowly bend your elbows and place your forearms on the floor. Then push up through your hands, returning to the starting position.

Repeat for one minute. #

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Be beautiful

1 4

5

3 6

2

BAG Hea Heading H to the gym? Here are our favourite things to help you stay fresh during and after your workout.

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9

8 10

Words Jillian Lewis Photography Pablo Martin. For stockists, see p129.

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12

1. Belkin StoragePlus Armband, $49.95 2. Rexona Clinical Protection Deodorant, $9.99 3. Garnier BB Cream travel size, $3.99 4. Lanolips 101 Ointment Multibalm, $13.99 5. Nike T1 Flow Swoosh Water Bottle, $30 6. Dove Go Fresh Body Wash, $7.36 7. TRESemmĂŠ, Dry Shampoo, $10.99 8. Vaseline Intensive Care Spray Moisturiser, $9.99 9. Lacura Essentials Fine Balance Cleansing Wipes, $1.99 10. Adidas towel, $70 11. Nike Legend Club Bag, $75 12. Bose SoundSport Pulse earphones, $249

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SUPPORT STARS NO MATTER YOUR SIZE AND WORKOUT INTENSITY, A GOOD SPORTS BRA IS A MUST TO KEEP THE GIRLS IN PLACE. TRY THESE. 106

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Perfect fit

A sports bra should be a bit more snug than a regular bra, but not so snug that you can’t take a deep breath! Lift your hands in the air: if the bra raises up, it might be too loose.

New Balance medium-impact crop, $59.99 (A-B), and tights, $69.99 at Rebel Sport.

FASHION

Bonds Cosmic Texture spacer crop, $34.95 This high-cut sports bra has a foam inner lining for front padding and offers medium support. Racer back design. (XS-XL)

Words & styling Jessica Pecoraro; Jillian Lewis Photography Pablo Martin

Bras ’n’ Things Active Sports wirefree crop, $49.99 Pull-over-style bra with removable pads for a fitted look. Wire-free with medium support. (Variety of cups in 8-14)

Champion Curvy, $39.95 at The Iconic The moulded-foam cups offer smooth shaping and support. Includes moisturemanagement technology and a wide band at the bottom for a comfy fit. (S-L)

Under Armour Mid-Breathe crop, $44.99 at Rebel Sport This skinny-strap pull-over bra has mesh panels for breathability and offers medium support. (A-C)

OUR SKIN LOSES ELASTICITY AS WE AGE, SO THE OLDER WE ARE, THE MORE SUPPORT WE NEED.

Berlei Electrify contour bra, $59.95 High contour moulded cups provide fantastic shape and support. Cute, young and feminine colour range, too.

(10B-18DD)

Triumph Triaction Seamfree crop top, $44.95 Available in a range of fun and sporty prints, this crop offers support using moisture-management material. (8-16)

FASTDRYING

Uniqlo AIRism crop, $39.90 Lots of comfort features including quick-drying technology, anti-odour and self-deodorising properties, meaning it stays fresher for longer. (S-XL)

SKINS Dynamic women’s speed top, $74.99 at The Iconic Removable cups and breathable mesh fabric make this versatile and stylish.

Wide straps increase comfort. (XS-XL) >

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FASHION

EXTRA SUPPORT

Berlei Electrify underwire crop, $59.95 The contoured underwire makes this bra perfect for high-impact sports.

Features mesh panelling for breathability.

(8A-16D)

Bendon Energetic sports bra, $69.95 Perfect for high-impact sports, this bra provides freedom of movement and serious support using soft, breathable fabrics. (10B-18DD)

Berlei Free To Move contour sports bra, $59.95 at Rebel Sport Adaptive shoulder straps sense movement and lock up for support. Mesh panelling creates breathability. (10B-18E)

FASTEN A NEW BRA ON THE LOOSEST HOOK SO YOU CAN TIGHTEN IT AS THE BRA STRETCHES A LITTLE WITH WASH AND WEAR.

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Bras ’n’ Things Sprinter wirefree contour full-cup sports crop, $59.99 Ideal for busty ladies who want to run, cycle or do CrossFit with confidence.

(10D-18G)

UP TO SIZE 22E

UP TO E CUP

B l i Ultimate Ul i P f 95 Berlei, Performance crop, $99 $99.95 Designed to hold a heart-rate monitor and MP3 player. Ideal for extreme-impact activities such as long-distance running.

(C-E)

Adidas Supernova, $50 at The Iconic The cross straps help control bounce even when you’re running or jumping.

The ventilation encourages airflow and keeps you cool. (XS-XL)

Berlei Shift underwire bra, $69.95 This underwire bra is made to reduce bounce by up to 50 per cent. Plus the straps can unhook to cross at the back, providing even better support. (10C-18E)

Triumph Triaction Performance, $59.95 Innovative eco fabric that breathes well to reduce sweating. Straps can be straight or cross at the back for excellent support.

(10C-22E)

Try it on

UP TO E CUP

Jump up and down or do a yoga pose so you can get a sense of support or feel any rubbing. The less your breasts move, the better.

Triumph Triaction Endurance bra, $59.95; Nike shorts, $39.95 at Rebel Sport.

Berlei Electrify underwire bra, $59.95 This is one of Berlei’s most popular sports bras for support during high-impact exercise. Available in various vibrant colours. (10A-16E)

Bendon Active Contour sports bra, $49.95 With encased underwire for extra comfort, this bra features multi-way straps for flexibility, shape and support. (10B-18DD)

UP TO SIZE 16G

Berlei Pro Elite support crop, $89.95 The cushioned wide-set straps provide comfort and support for high-intensity exercise. Designed for the fuller-busted woman. (10DD-16G) >

FASHION

BEST FOR A SMALL CUP SIZE

Tme for change?

It might be comfy, but if your sports bra is too old, it won’t offer the support it once did. It’s a good idea to replace it each year.

New Balance Strappy seamless, $69.99 Perfect for low-impact activity, this bra provides support without chafing.

The thin convertible straps adjust three different ways. (S-L in A-B)

Roxy Kubia bra, $49.99 This reversible bra offers medium support and is great for swimming and low-impact sports. It has a racer back and a high neck for extra coverage. (XS-XL)

AloYoga Lush Bra, $76.90 Featuring slim straps that ‘kiss’ between the shoulders and a wide mesh band – this bra is for low-impact sports. (XS-L)

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Running Bare Strike a Pose bralette, $69.99; H&M tights, $34.95.

Comfy undies

Bras ’n’ Things Get Fit contour sports bra, $49.99 The clip in the racer back makes this bra easy to take on and off. Good for activities like yoga and walking. (10A-14DD)

MAKE SURE YOUR BREASTS ARE TOTALLY ENCASED IN THE CUPS AND THAT THE STRAPS DON’T DIG IN.

Bras ’n’ Things Reverse It sports crop, $39.99 With unique straps for a fun look, this reversible bra offers medium support for low-impact workouts. (8-14)

GYM TO SWIM

For exercise that makes you sweat, choose fabrics that allow for airflow such as nylon, spandex or elastane.

Soft cotton is fine for low-impact sessions.

Choose a seamless style with a snug fit for a comfier workout.

Bendon, $22.95

Under Armour, $20.76 Anti-microbial technology keeps your clothes fresher for longer. Plus, no tags!

Speedo Cross Trainer racer top, $55 at The Iconic This bra is ideal for gym-to-water activity, with built-in cups and 100% chlorine resistance. (8-14)

Kmart, $10

Under Armour, $20.78

H&M, $29.95 This fully lined high-neck crop is made from a fast-drying fabric.

It features a racer back and mesh panelling for ventilation. (XS-L)

H&M, $24.95 Made with lightweight, breathable fabric to keep you cool. Medium support for less intensive exercise. (XS-L) #

Mighty Good, $14.95 Super-soft boy leg undies made from 95% certified organic cotton.

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WALK THIS WAY

Hikng my way to healthy t ahn h

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Dunc n n n

.

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3 REASONS I HIKING

The tipping point There’s a saying I once read that goes, ‘I’m not trying to be better than anyone else, I’m just trying to be better than the person I was yesterday.’

It’s a sentiment that’s spurred me on throughout my journey. I relate to it so much. At my heaviest, I struggled with depression and anxiety. I was physically unable to do the things I wanted to do like hike, jog or go shopping for clothes. I was an emotional eater and I had an extremely unhealthy relationship with food. If I was feeling down, I’d sometimes end up eating an entire chocolate pie or family-sized cheesecake. The eating would make me feel guilty, sometimes physically sick, and it was a terrible cycle.

One night, I was lying in bed and realised I was unable to turn over. It took me three goes to heave myself onto my other side. It was a frightening realisation, but it was the trigger for joining Weight Watchers, which set me on a path that has changed my life – and my health – forever.

It’s a full-body workout Because of the surrounds, you don’t realise just how much exercise you’re doing.

It’s challenging.

It’s a mood enhancer I work as an early childhood officer, which is mentally consuming work. Hiking gives me the chance to not think about anything else.

It’s relaxing The tranquility in nature is very calming. I love the fresh air, the sights and the sounds. It gives me the time to just be.

A new beginning The first time I set foot in the gym, I was so nervous I thought I was going to be ill. I shouldn’t have been worried though – the owners and personal trainers, Sue and Phil from Casino Health Club, ignited my passion for fitness, and helped me believe that I could achieve my goal. Sue focused on the positives – like the fact I was at the gym when I could’ve been at home in my comfort zone. She encouraged me to push myself – to run for two more minutes when I thought I couldn’t or do one more rep when I was exhausted and wanted to stop. Once I achieved what seemed unattainable, my whole perception of what I could do changed.

Fast-forward to now, and I train at my local gym at least five days a week. My weight training generally consists of one full-on session per week, which I do with my PT Sheree, focusing on technique and heavy lifting. The other four or five days alternate between two or three days of lighter-weight circuits done in a HIIT style, one or two days of cardio consisting of either the elliptical and jogging or, most recently, a spin class and rowing. My mini goal was to be able to run 5km, something I can now do in less than 30 minutes. I also love bush walking and I’ve climbed Mount Warning in Northern NSW and Mount Tibrogargen in Queensland.

Loving my cheer squad Having people by my side supporting me through the ups and downs has been integral to my success.

Sue stood by me every step of the way, offering support even outside of my scheduled training sessions. I was never made to feel bad or embarrassed about my fitness level or capabilities. Sheree has been super-supportive, too – I’ve seen so much

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BEFORE TAHNEE DUNCAN AGE 24 HEIGHT 170cm START WEIGHT 136.2kg WEIGHT NOW 79.9kg WEIGHT LOST SO FAR 56.3kg TIME TAKEN 2.5 years HOW Online

WALK THIS WAY improvement in my strength and body shape.

My boyfriend, Sam, has also helped build my self-confidence in ways he wouldn’t even know.

He was the reason I went on my first hike and rock climb, even though I doubted myself.

Words Cecily-Anna Bennett Photography Joshua Morris Styling Jessica Pecoraro Hair Andrea Black Makeup Kristyan Low. Tahnee wears Sussan top, t-shirt and pants, Teva boots, The North Face backpack. For stockists, see p129.

My life, reinvented Since joining WW I’ve found a level of support and community like no other – I love the app and I’ve joined a few Facebook groups. It’s so refreshing to be a part of a community of people who are on the same journey. They understand the crappy days and celebrate successes that other people might not fully understand – one of mine being that what was once only used as a ‘hair towel’ I can now use for its genuine purpose: a ‘real’ body towel.

I believe in ‘everything in moderation’ so I love that with SmartPoints, nothing is off limits. My healthy diet and regular exercise have made me feel more positive, and more energised than a cheesecake ever did. As for my mental health, I no longer struggle with depression and anxiety to the same extent.

I love hiking, jogging and clothes shopping. I’m more outgoing and social than I used to be, and feel more comfortable within myself.

In the past, I’d have avoided going to the beach at all costs. But last summer I wore my swimmers at t e beac – a d I loved it. #

My MINI goals When I started WW, I broke my main goal into smaller amounts so I wasn’t completely overwhelmed by having to lose 70-odd kilos.

Rewarding myself along the way kept me motivated. When I…

…lost 5-10kg

sound so

done – or buy

…reached less than 80kg

a new pair

I jumped out

of shoes.

clichéd, but

…smash my Goal!

that’s exactly

I’ll be going to

what happened.

the Whitsundays

of a plane

It was one

for a weekend.

I love shoes

at 14,000ft!

of the most

and have quite

I remember

memorable

an extensive

looking around

days of my life.

collection!

after the free fall

I’d get my nails

at the beautiful coastline and thinking, ‘I did it!’

I know that must

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BEAUTY

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of our favourite must-have, glow-giving, yummy-smelling, life-changing OMG we love ’em beauty products for you to try now!

1. Musqkin Loose Bronzer $55, Musq 2. Nude by nature Illuminator Touch of Glow Highlight Stick $24.95, nudebynature.com.au 3. MAC Pro Longwear Concealer $32, www. maccosmetics.com.au “The bags under my eyes are not Chanel and this concealer totally hides them.”

Sara, Content Coordinator

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4. Covergirl LipPerfection Jumbo Gloss Balm $12.95, Priceline 5. 100% Pure BB Cream $49.95 www. nourishedlife.com.au 6. Max Factor Masterpiece Nude Shadow Palette $34.95, www.maxfactor.com.au 7. Max Factor X Marilyn Ruby Red $20.95, www.maxfactor.com.au

8. 100% Pure Fruit Pigmented Lip Butter $18.95, www.nourishedlife.com.au “Cute colours – my daughters love these for a bit of shimmer and shine.” Sanchia, Chief Sub Editor 9. Lanolips 101 Ointment $17.95, David Jones “This ‘superbalm’ promises 101 uses. While I’m not certain about

that, I’m sure about this: its thick texture is super for soothing dry lips and you only need a little, so the slightly higher price point is justified.”

Jacqui, Editor 10. Nude by nature Essential Collection 7-Brush Set $39.95, nudebynature.com.au 11. Covergirl TruNaked Waterproof Eyeliner Duo $13.95, Priceline

12. MAC Groundwor Pro Longwear Paintpot $35, www. maccosmetics.com.au “Seriously life-changing!

So quick and easy to apply, it’s the perfect shade for a daytime eye without fuss. It’s not cheap, but even after months of use, it still seems full, so worth the investment.”

Jillian, Features Editor

Compiled by Jillian lewis Photography Pablo Martin Styling Christina Morris

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BEAUTY 13

14 16

17

For your 18

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“hese Luxe lippies are just that – luxurious.

Creamy in texture, there are plenty of colours and shades to choose from.”

Jillian, Features Editor

20

13. The Body Shop All-In-One InstaBlur Eye Primer $23.95, www.thebodyshop. com.au 14. Covergirl Plumpify BlastPRO Mascara $21.95, Priceline “Very impressed with this mascara.

Two coats and va-va-volume!

It really opens up your eyes and feels like you’re wearing falsies (in a good way).” Jacqui, Editor 15. Paula’s Choice Resist Flawless Finish Powder $28, pharmacies “Love Paula’s Choice!

This powder gave my skin an even texture and kept me looking fresh all day.”

Brittany, Intern

16. Natio Natural Radiance Foundation $19.95, Myer and select pharmacies 17. Nude by nature Contour Palette $39.95, nudeby nature.com.au 18. Natio Mineral Eyeshadow Trio in Bluebird $14.95, www.natio.com.au 19. Avon Luxe lipsticks $22, www.avon.com.au 20. NC Nutrimetics Contouring Eye Brow Pencil $24, nutrimetics.com.au >

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21. The Scottish Fine Soaps Company Au Lait Bathing milk $19.99, pharmacies 22. Skinny Tan Body Mousse $39.95, pharmacies “The base coat works nicely against my natural skin tone and the tanning mitt is light and easy to wash and dry! Best of all, it’s a gradual tan so no surprises.”

Jessica, Designer 23. Jurlique Nail and Cuticle Treatment Oil $28, www.jurlique.com.au 24. Rituals Happy Buddha Sweet Orange and Cedar Foaming Shower Gel $15, www.rituals.com.au 25. Softsole Express Exfoliating Foot Peel $8.99, Priceline 26. Jurlique Rose Hand Cream (limited release) $69, www.jurlique.com.au “Such a sweet rose scent. This absorbs beautifully.” Sally, Creative Director

22

21 “Take me back to childhood!

I pour this in my bath for a pure, clean smell that leaves me feeling as fresh as a daisy.” Sara,

23

27. Natralus Paw Paw Ultra Hydration Moisturiser 200g, $15.95, pharmacies and independent supermarkets “This smells great, is easy to apply and soaks in quickly.”

Sanchia, Chief Sub Editor 28. Lanolips Lano Allover Everywhere Multi-Cream $17.95, David Jones, Priceline 29. Dr Bronner’s Lavender Organic Shaving Soap $17.95, David Jones 30. Bio-Oil available in 60ml ($14.95), 125ml ($24.95) and 200ml ($34.95) from supermarkets and pharmacies

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Content Coordinator

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for your

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26 24

25 30

“he light gel transforms into refreshing citrus foam – I only need a little for my skin to feel nourished and moisturised.”

Jessica, Designer

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BEAUTY 32 34

31

33 35

“his serum has such a beautiful rich texture and it’s hydrating, seeping into the skin so easily.

You can tell by the smell it’s organic all the way!”

Christina, Art Director

3 iance n Rosehip Oil $19.95, David Jones 32. Essano Rosehip Visible Lift Eye Creme $19.95, www essano.com.au “This is nicely firming and doesn’t irritate my skin at all, which is rare

as I’m sensitive around the eyes.” Sanchia, Chief Sub Editor 33. Trilogy Hydrating Mist Toner $26.95, trilogyproducts.com “As they say… stop and smell the roses: this spray makes you do just

that. It’s refreshing and gives you a boost when spritzed into your face, plus it lasts for ages.”

Jacqui, Editor 34. Natio Ageless Gentle Daily Face Cleanser $17.95, Myer, David Jones and pharmacies

35. el8te Goat Milk Hydrating Face Cream $39.95, el8teaustralia.com.au “Wonderfully nourishing and not a bit greasy, with a soothing rose scent.”

Brittany, Intern

for your 37

39

39

36

Neutrogena Hydro Boost Serum $27.99, Priceline

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38

40

37. Derma E a Microderma Scrub pharm 8 R plederm 38.

Anti-Ageing Crème $89.90, www. decodelifegroup.com “With a lightly whipped texture, this cream is botanically scented and feels nourishing.”

Sally, Creative Director 39. Lush Brazened Honey Fresh Face Mask $13.95, www.lush.com.au “Hello, delicious!

This mask feels cool and smells edible.

Keep it refrigerated and enjoy it while in a nice warm bath – heaven.”

Jillian, Features Editor 40. The Beauty Chef Beauty Fix balm $24.95, www. thebeautychef.com >

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BEAUTY

for your 42

4

“For flyaways – this makes my hair sleek like a dolphin.”

Sara, Content Coordinator

45 44 43

41. Philips Ionic Brush $39.95, Harvey Norman and Myer 42. Cover Your Gray Waterproof Hair Color Touch-Up $22.95, www.datelinecity.com “A great little solution for in-between colours to help hide some grey.”

Jillian, Features Editor 43. Lee Stafford ArganOil Miracle Heat Defence Spray $22.99, Coles and pharmacies 44. Schwarzkopf OSIS+ Tame Wild Smoothing Anti-Frizz Cream $28.95, 1800 251 887 45. John Frieda Luxurious Volume Perfectly Full Mousse $15.99, supermarkets

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“Gives fine hair a bit of oomph!

Great booster for a high pony tail, too!”

Sanchia, Chief Sub Editor

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“This gives my hair great soft curls with no frizz!”

Sally, Creative Director 46. Schwarzkopf OSIS+ Dust It Mattifying Volume Powder $28.95, 1800 251 887 47. Make Hydrated Shampoo $21.95, hairhousewarehouse. com.au “Gentle fragrance, nice texture and it foams up nicely for a good scrub.”

Sanchia, Chief Sub Editor 48. John Frieda Luxurious Volume Forever Full Hairspray $15.99, supermarkets “The right amount of hold without making my hair feel stiff or look frozen.”

Jillian, Features Editor

49. Lee Stafford ArganOil Nourishing Miracle Oil $22.99, Coles and pharmacies 50. Keratin Complex Sweet Definition ising Sugar Mist Texturising 5, $31.95 www.dateline city.com “Adds texture ut drying withou out hair like ny salt so man sprayss do.”

Content Sara, C Coordinator #

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47 48

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FASHION TIPS

F FASHION GURU D DONNY GALELLA A ANSWERS Y YOUR STYLE Q QUESTIONS.

STYLE

Words Donny Galella Photography Thinkstock; www.flaunter.com. Adidas watch; Diana Ferrari bag; Reebok tights and black sneakers; Diana Ferrari red top; Hunter-Rose white dress; Superga gold sneakers; Alias Mae leopard print sneakers; Vans high-top sneakers.

to look Not at all! These days our lives are so busy – so why not be more comfortable? Active wear has also become really fun and stylish. If you feel good in it, I think it’s perfectly fine to wear your active gear when you’ve got a busy day ahead. If you want to look more chic (for instance if you’re meeting a friend for coffee), just throw on a light parka and tie your hair back into a sleek pony. A pair of sunnies or a nice handbag will also help give your sporty look a little extra sparkle; as will popping on a little makeup. Need some active wear suggestions?

Try these brands: 2XU, Under Armour, Running Bare and newcomer, PE Nation.

It’s going to be all about white and yellow. At Australian Fashion Week, we saw lots of Aussie designers using various shades of yellow ‒ from mustard to chartreuse. All things ’90s are back, too ‒ gritty denim, lycra

Q

(active wear is here to stay!), the slip dress, and choker-style necklaces.

Off-the-shoulder-style dresses and tops are popular, too. As the weather warms, we’ll also see lots of sheer, thin and floaty fabrics including lovely lace.

Patterned trainers seem to be everywhere at the moment. What should I look for?

Fashion Week was full of fashionistas wearing trainers with their fancy day-time outfits ‒ they’re definitely not just for the gym anymore. Clean white sneakers are a safe option ‒ they look great and go with everything. When it comes to colour, there’s no right or

wrong ‒ just choose your favourite!

Metallic gold or silver trims are trending right now, as are patterned trainers with polka dots, animal print, florals or bold geometric shapes. Jazzing up your trainers is just another way to have some fun with your footwear. #

HAVE YOU GOT A STYLE QUESTION FOR DONNY? Email us at weightwatchers @bauer-media.com.au to see it answered on this page!

These shoes are available at theiconic.com.au

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SHOP UP! THE LATEST OFFERS AND NEW PRODUCTS FROM WEIGHT WATCHERS

We love WW cookies for happy snacking Go ahead and put your hand in the cookie jar!

These delicious cookies are individually wrapped for convenience and portion control, offering you a yummy, Program-friendly snack every time.

You can savour them as an accompaniment to your cup of tea, or share them with your friends when they drop by. Best of all, each cookie is worth only 3 SmartPoints value per serve! Available in Fruit Muesli or Berry Choc flavours. AU$6.30/NZ$6.60

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SMARTPOINTS KITCHEN SCALES: THE ULTIMATE FOOD PREP HELP This is definitely not your average set of digital kitchen scales – it’s the only one available that allows you to weigh portions and track the SmartPoints value of your favourite foods at the same time. Plus, thanks to its unique recipe-builder function, you can weigh out each ingredient and add up the SmartPoints value of the dish you’re cooking as you go!

These scales come with a 12-month warranty.

(AU/NZ$109.90)

WW THIS MONTH

TASTE TESTER WW SNACKS

RICH TOFFEE BAR Weight Watchers Rich Toffee Bars are a classic chocolate-coated mix of toffee and nougat with crisped cereal – a combination that’s guaranteed to satisfy your cravings.

These delicious treats are perfectly

portion controlled, which means you can carry them with you to enjoy at any time of day, no matter where you are. At only 3 SmartPoints value each, they’re a Program-friendly snack. Yum! (AU$7.40/NZ$7.60)

WW HR Advisor Lisa Hedges tells us which WW snacks she loves.

BERRY CHOC COOKIES

MAG EXCLUSIVE! Get a free box of Weight Watchers Rich Toffee Bars in your next online order, with the voucher code MAGRICH_AU or MAGRICH_NZ. Offer only available online from 11/08/2016 to 07/09/2016.

No product substitution allowed.

Offer not available with any other concessions or discount.

So delicious! A perfect afternoon snack that’s a combination of tart and sweet.

ROCKY ROAD CHOC BARS

2016 PROGRAM COOKBOOK It’s the cookbook that’s designed to be with you every step on the road to healthy living. One side’s filled with quick, easy recipes that you can turn to on busy weekdays. Flip it over and you’ll find a variety of tasty weekend dishes to keep your healthy-eating plan on track while living life to the full. Plus, it includes everything you need to know about the WW Program and portion control.

(AU$34.95/NZ$34.90)

These really hit the spot when you’re having a sweet craving.

STRAWBERRY FLAVOURED CHEWS A yummy treat when you’re not necessarily hungry but would love something sweet.

BE OUR TASTER! FOR YOUR CHANCE TO BE OUR NEXT TASTE TESTER, POST WHY YOU LIKE OUR SNACKS.

TO BUY PRODUCTS, GO TO SHOP.WEIGHTWATCHERS.COM.AU OR CALL 131 997 (AUSTRALIA) AND CALL 0800 009 009 (NEW ZEALAND). weightwatchers.com/au

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ʶǧ ʸƾʼǍǢ DZ ʶNJǧ ˆ SAVOURY

SmartPoints

value

4 4 9 7 1 7 10 9 6 8 6 8 13 7 2 8 12 3 11 6 5 8 12 1 10 8 10 3 10 7 6 4 3 7 9

page number

Asparagus & potato soup with crispy bacon Asparagus ‘fries’ Beetroot & burghul salad Buckwheat & broccoli tabouli with grilled sumac lamb Cheese & chilli kale chips Chicken & black bean salad Creamy chilli tuna penne Crisp sesame salmon with garlic Asian greens & ponzu sauce Garlic prawns with crispy potato, tomato & rocket salad Grilled beef fillet with roasted potato salad Grilled chicken with olive dressing & warm potato salad Grilled fish with herbed soba noodles & Asian greens Hainanese chicken rice Hoisin chicken crepes with cucumber salad Italian pickled vegetables Lamb & lentil fattoush with roast pumpkin Lamb, rosemary & caramelised onion pasta One-pan roasted mustard ginger fish with greens Orange & brown rice crunchy salad Pork & prawn dumplings in chicken broth Portuguese chicken with oven-baked fries Roast beef & broad bean salad Roasted sweet potato & white bean burgers Rosemary & garlic marinade Salmon sushi bowl Shepherd’s pies Spelt spaghetti with broad beans, rocket & goat’s cheese Spice-roasted chickpeas & seeds Spicy chicken & cucumber sandwich Spicy pork & quinoa stir-fry Spinach & cheese omelette Sumac poached eggs & asparagus on toast The best BBQ steak Tuna & asparagus pasta salad White bean, corn & herb fritters with capsicum salsa

78 78 88 60 83 68 66 77 76 54 61 59 52 57 75 69 54 71 89 52 62 89 57 80 70 67 72 84 88 73 89 89 80 89 58

SWEET 2 5 7 5 4

Banana oat cookies Blood orange porridge Papaya & apple Weet-Bix Rockmelon & strawberry muesli Sugar-free chocolate mousse

85 88 89 88 87

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All recipes in WeightWatchers magazine are tested in a conventional oven. If you have a fan-forced oven, decrease the temperature by 20˚C. PRIVACY NOTICE This issue of Weight Watchers magazine is published by Bauer Media Pty Ltd (Bauer). Bauer may use and disclose your information in accordance with our Privacy Policy, including to provide you with your requested products or services and to keep you informed of other Bauer publications, products, services and events. Our Privacy Policy is located at www.bauer-media.com.au/privacy/ It also sets out how you can access or correct your personal information and lodge a complaint. Bauer may disclose your personal information ofshore to its owners, joint venture partners, service providers and agents located throughout the world, including in New Zealand, USA, the Philippines and the European Union. In addition, this issue may contain Reader Ofers, being ofers, competitions or surveys. Reader Ofers may require you to provide personal information to enter or to take part. Personal information collected for Reader Ofers may be disclosed by us to service providers assisting Bauer in the conduct of the Reader Ofer and to other organisations providing special prizes or ofers that are part of the Reader Ofer. An opt-out choice is provided with a Reader Ofer. Unless you exercise that opt-out choice, personal information collected for Reader Ofers may also be disclosed by us to other organisations for use by them to inform you about other products, services or events or to give to other organisations that may use this information for this purpose. If you require further information, please contact Bauer’s Privacy Officer either by email at privacyofficer@bauer-media.com.au or mail at Privacy Officer Bauer Media Pty Ltd, 54 Park Street, Sydney NSW 2000.

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OLYMPIC INSPIRATION

minutes with...

Genevieve LaCaze The Australian is in Rio, aiming for Olympic gold in steeplechase. Here’s how she stays healthy and motivated.

AGE 26 EVENT 3KM

5 things that motivate me

Favourite workout routine

1

My weekly long run is my favourite.

It’s the best because running long and steady feels like therapy when you’re exercising and talking with training partners. We also see amazing places depending on where we’re based in the world.

STEEPLECHASE HOMETOWN BRISBANE AND GOLD COAST, QLD. BEST ACHIEVEMENT

2

CALLING HERSELF A TWO-TIME OLYMPIAN.

3

4

Fellow athletes and training partners There’s nothing more motivating than seeing your training partner race well right before you step out onto the track.

A good performance Racing well gives me so much satisfaction. When I run well I walk away with momentum that carries into my everyday life and drives me forward.

A good session I train hard every day, but twice a week I do tough sessions that really challenge me mentally and physically. If I conquer those, I feel so tall. It changes my mood and I feel fulfilled by that achievement.

My coach My coach Nic Bideau has looked after some of Australia’s best athletes.

When he tells me what he thinks I’m capable of and is confident in me, it’s extremely motivating.

My health As a distance athlete, injury is the biggest setback. Over the past few years I’ve faced my share of injuries that made my running sufer. I’ve now had more than 60 weeks of uninterrupted training, and each week motivates me more. My body is so important and I’m still learning how to look after it in the best way possible.

5

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Favourite wind-down ritual The best way for me to unwind is a good recovery method. I buy Epsom salts and have a really hot bath while listening to music.

Tip for staying fit & healthy Create a routine that you enjoy.

Whether it’s trying to eat cleaner or be more active, when you make it a daily or weekly routine it cuts out procrastination. I keep my breakfasts very similar so there’s no question about what to eat, even on the days when I’m tired.

I make it nourishing, high in protein, low in carbs and tasty! #

WHAT’S STEEPLECHASE? A 3000m track event with a variety of hurdles, obstacles and water jumps.

Compiled by Brittany Carr Photography Frankie Owen

Genevieve’s stats

AT